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Personal Empowerment Create the Life You Want Growing Up with Wayne Dyer Practicing Gratitude
November November2014 2014 | |Rochester, Location-Edition NY Edition | NaturalAwakeningsMag.com | RochesterAwakenings.com natural awakenings
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newsbriefs healthbriefs globalbriefs community spotlight inspiration consciouseating practitioner spotlight fitbody business spotlight wisewords healingways naturalpet calendar resourceguide
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. 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. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.
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.
1 1 PRACTICE GRATITUDE and Change Your Life by April Thompson
12 BEAUTY FOODS
Kimberly Snyder Shows How to Eat for Radiant Skin, Eyes and Hair by Judith Fertig
15 CELLULITE SHRINKERS
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Five Simple Exercises to Smooth Thighs by E.C. LaMeaux
16 POWERFUL YOU! Six Ways to Create the Life You Want by Judith Fertig
19 GROWING UP
WITH WAYNE DYER
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Serena Dyer Reflects on Her Spiritual Upbringing by Lindsay McGinty
20 MIDDAY PICK-ME-UP Well-Planned Naps Boost Brainpower by Lane Vail
24 GLUTEN-FREE
HOLIDAY RECIPES
by Blossom Fox and Calvin Eaton
25 BRING BACK THE MAGIC
Give Kids the True Gifts of the Season
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by Meredith Montgomery
26 PLAYFUL PET GIFTS Animals Love Interactive Toys and Games by Sandra Murphy
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contact us Publisher Kelly Klein Editors S. Alison Chabonais Lauressa Nelson Linda Sechrist Contributing Writer Nancy E. McCarthy Jim Occhiogrosso Design & Production C. Michele Rose Chelsea Rose 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 Fax: 585-672-9115 RochesterAwakenings.com
©2014 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.
hanks to all of you, the premiere issue of Natural Awakenings of Rochester launched as a huge success in our community. I am grateful to all who are supporting this milestone recognition of our area’s growing natural health and sustainability movement. I was delighted to meet many of you at the launch party and look forward to meeting many more in months to come. This whole endeavor is a rewarding adventure for me. It’s required committing my desire, drive and resources but I went for it with love in my heart and butterflies in my stomach, and am thrilled with the response. Growing up, my parents were always looking into ways to further empower themselves, by developing fresh business ideas, reading self-help books and doing things they enjoyed. Being raised with this model of daily living and being was a true gift. I always knew that with a heart full of love and joy and confident belief in myself, I could do anything I envisioned. That’s why this magazine is so important to me, because it manifests a journey of empowerment for us all. Every day I meet people that are living their dreams and enabling others to live their best lives. In this month’s feature article, “Powerful You! Six Ways to Create the Life You Want,” writer Judith Fertig explores key components for making your life one you are empowered and happy to live. You’ll also find examples of local people doing just that in companion articles. Now that I am a parent raising a family of my own, I have come to realize how, at its core, life is really about continually learning and growing in body, mind and spirit. Along the way we inevitably make mistakes, get our heart broken and learn some hard lessons, but each experience enriches and deepens our self-knowledge. With eyes wide open we can learn to leverage each one to become a better person, a kinder stranger, a more loving partner and a more patient parent and friend. What do you want from life? I encourage you to write it down, visualize it and put love out into the universe so that it will manifest. The ripple effect can be amazing as this energy of focused love and determination touches all you encounter. Imagine if we all did this! The world would be a much more peaceful, harmonious and happy place where we all support one other in being our best and highest selves experiencing the most fulfilled lives possible. We can choose to make our world sing. In gratitude to you all,
Kelly Klein, Publisher
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.
Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.
Natural Awakenings is printed on recycled newsprint with soybased ink.
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newsbriefs Inner Bloom Yoga Celebrates New Location
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nner Bloom Yoga will celebrate its move to a new Rochester location at 1100 University Avenue, Suite 317, with an Open House from 5 to 9 p.m., December 5. Held on a First Friday, a monthly tradition at the studio, the event will feature local artwork, intuitive readings, Reiki sessions and the unveiling of Inner Bloom’s Reiki-infused gemstone jewelry. Offering healing bodywork and yoga therapy that help release tension in the body, heart and mind, Inner Bloom Yoga promotes a natural state of balance. The studio also offers Reiki sessions and classes, reflexology and a new modality, MetamorSarah Lamb phic Technique. Practitioner Sarah Lamb, the only Metamorphic Technique instructor in upstate New York, encourages transformation and healing by working with the spinal and prenatal lines through gentle touch on the feet, hands and head. She specializes in fertility, pregnancy and chronic illnesses, as well as helping stressed, working adults. Cost: one-minute sessions during event $1. For more information, call 585-2700673, email LambSarah@gmail.com or visit InnerBloomYoga.com.
Solea CO2 Laser Available at Contemporary Dentistry
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rlene Messer, DDS, and Anna Belous, DDS, of Contemporary Dentistry, are the first dentists in Rochester to use the Solea CO2 laser, the first laser system approved by the U.S. Food and Drug AdministraAnna Belous and tion for both hard and soft tissue ablation. Requiring no Arlene Messer anesthesia to remove decay from a tooth, this cuttingedge device reduces appointment time, eliminates numbness after a visit and is virtually painless and noiseless, with no vibration. Location: 2052 S. Clinton Ave. For more information, call 585-244 3337 or visit DentistryWithAHeart.com.
Healthy Alternatives Hosts Free Holiday Wellness Fair
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arol SchegMorissette, of Healthy Alternatives, in Rochester, will host a free Holiday Wellness Fair from 11 a.m. to 7 p.m., November 15. The event will introduce attendees to some of the therapies offered by this new business, located at 458 Stone Road. Therapies include sound healing, BioMat treatments, far-infrared rays, Reiki treatments, chair massage, reflexology, angel readings, automatic writing, chakra crystal healing work, native/Mayan readings and hand treatments. Jewelry and craft items will also be available for purchase. Cost: 20-, 30- and 40-minute blocks of any modality can be purchased for $1 per minute. Gift certificates worth $60 can be purchased for $50 each or three for $45 each. For more information, call 585-7876954 or email AngelHD1@hotmail. com. See ad, page 27.
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newsbriefs Registration Open for Inspire Yoga Teacher Training
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nspire Yoga, in Penfield, will offer a 200-hour Yoga Alliance-certified RYT teacher training program, beginning January 11. The training begins with a free, 32-hour Yoga Ed. training class, an evidence-based program created in an academic environment to improve the health and wellness of children and teens. This unique blending of classes is the first of its kind in the U.S. The 32-hour class has been added free of charge to help establish a properly trained yoga teacher workforce for children, a cause near and dear to the heart of Inspire Yoga owner Joan Nichols. One of the two Yoga Ed. educators and trainers in the Northeast, Nichols trains teachers, administrators and others that work with children how to teach yoga to young people while being sensitive to the developing brain and anatomy of that age group. Cost: $3,100. Location: 1802 Penfield Rd. For more information or to register, call Joan at 585-249-9642, email Ask@InspirePenfield.com or visit InspirePenfield.com.
Ballet and Modern Fusion Dance Class
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arah Charette, a dance instructor at Nu Movement, in Rochester, will continue her ballet and modern fusion dance class from 7:45 to 8:45 p.m. Mondays this month. The class provides participants of all levels the opportunity to experience healthy and emotionally expressive movement while learning about the art of ballet and modern dance. A cooperative business that belongs to Karah Charette the people that use it, Nu Movement offers classes in dance, yoga, acoustic guitar, Zumba, prenatal yoga and more. Cost: $10. Packages with discounts are available. Location: 716 University Ave. For more information, call 716-997-1440, email KHCharette@gmail.com or visit NuMvmnt.com.
Aromatherapy Classes and Consultations
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indy MacLaren, a certified aromatherapist and owner of the online store Sweet and Woodsy Aromatherapy, based in Penfield, New York, will host Mindy MacLaren an informational Aroma Group class from 7 to 9 p.m., November 19, at East Side Wellness Center, in Fairport. These classes take place on the third Wednesday of each month, and this month’s topic is holiday gift making. MacLaren also offers personal consultations by appointment on Wednesdays and Fridays, in which she addresses the growing popularity of the use of essential oils with individual clients. She provides the tools they need to safely support physical and emotional health using natural oils in a sensible, cautious way. Trained in esthetics with more than 200 hours of accredited aromatherapy education and 15 years of hands-on experience with essential oils, MacLaren is not affiliated with any company and offers unbiased, educated advice to her clients. Cost: Group class $10, one-hour consultation $65 (includes one product). Location: 625 Ayrault Rd. For more information, call 585-755-5511, email Info@SweetAndWoodsy.com or visit SweetAndWoodsy.com. See ad, page 30.
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Local Grocer Opens in Food Desert
Molly’s Yoga Corner Opens New Location
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olly Huff has taught yoga for the last 14 years at her original studio, Molly’s Yoga Corner, at 1000 Turk Hill Road, in Fairport. Her second location is now open in the Genesee Arts and Education Building at 713 Monroe Avenue, on the second floor, in Rochester. Huff’s business started slowly, but her playfulness, deep understanding of the practice, expert teaching and compassion for life soon began to draw more students. Today, she employs eight certified yoga teachers, all of which share Huff’s values and her love for yoga. Classes are available for all levels of students at both studios, and first-time visitors receive a free introductory class. For more information, call 585-202-1347, email MHuff Groovy1961@gmail.com or visit MollysYoga.Wordpress.com.
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art’s Local Grocers is now open at 10 Winthrop Street, in a residential area of downtown Rochester commonly known as a food desert due to its lack of grocery stores. An independent, full-service grocer with local products in every department, Hart’s features holistic health experts on staff to help customers make educated choices about their purchases. According to Trevor Eckart, the store’s communications supervisor, Hart’s mission is “to delight the senses, build community and connect customers to the region’s greatest foods.” They accomplish this mission by stocking 20 percent local products and about 30 percent organic products. The store’s offerings include in-season produce from New York farmers, local products from Rochester-area suppliers, national brands and an on-site bakery and butcher. For more information, call 585-521-4278, email Hilarie@ HartsLocalGrocers.com or visit HartsLocalGrocers.com.
News to share? Submit information online at RochesterAwakenings.com Submittal deadline is the 5th of the month.
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healthbriefs
Looking at Beautiful Art Bumps Up Brain Activity
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esearchers from Japan’s Oita University have found that aesthetic appreciation of paintings may be linked to altering activities in specific areas of the brain. Magnetic resonance imaging (MRI) scans of 39 people were taken as they looked at slides of still life and landscape paintings by 19th-century French painters and slides of photographs that closely replicated the paintings. While the subjects considered both the paintings and the photographic analogs to be beautiful during the experiment—with no significant differences between them—the most beautiful paintings were rated significantly higher than their corresponding photographic analogs in the pre-experimental phase. The researchers cite this as evidence of feeling greater pleasure from the paintings. The MRIs showed that during the experiment, portions of the brain’s frontal lobe related to emotions, memory, learning and decision making were activated. However, when the researchers compared the positive effects of aesthetic appreciation of the art paintings versus the photographs, they noted significantly more activity at the back of the subjects’ brains, specifically the bilateral cuneus, a part of the occipital lobe responsible for basic visual processing; and the left lingual gyrus, or ridge, associated with vision, encoding visual memory, logical ordering and dreaming. The findings suggested that these neural structures are associated with the aesthetic appreciation for paintings.
ALGAE-BASED COSMETICS MAY WARD OFF INFLAMMATION AND CANCER
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lgae extracts added to natural cosmetics may help prevent cancer. A recent review of research from Taiwan’s Kaohsiung Medical University found marine algae extracts help protect skin cells by reducing oxidative stress, which has been linked to both inflammation and cancer. The review covered the major algae types of red algae, brown algae (such as kelp), green algae and blue-green algae (such as spirulina). A host of compounds in these extracts were found to provide protection against free-radical damage. In one study, phloroglucinol, a phenol derivative from brown algae, inhibited inflammation among human tissue sarcoma cells.
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Honey and Ginger Beat Antibiotics in Fighting Superbugs
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esearchers from Ethiopia’s University of Gondar College of Medicine have recently found that the use of mixtures of honey and ginger extract can treat drug-resistant bacteria such as Staphylococcus aureus, Escherichia coli and Klebsiella pneumoniae. They note that further clinical evaluation and pharmacological standardization of the mixtures are needed before they can be used therapeutically. The scientists conducted laboratory testing with clinical isolations of five separate superbugs: methicillin-resistant Staphylococcus aureus (MRSA), Staphylococcus aureus (non-MRSA), two strains of Escherichia coli plus Klebsiella pneumoniae. The inhibition of all five types of bacteria by three common antibiotics—methicillin, amoxicillin and penicillin—were compared with the antibacterial effects of ginger extract, honey and a combination of the two. The ginger extract and honey combination was found to have the greatest inhibiting effect on the bacteria; however, even the two applied separately were more effective against the bacteria than the antibiotics. Although in vivo studies are needed, the researchers believe that the honey and ginger extract combination is a promising source for treatment of resistant bacterial strains.
globalbriefs
Tomato Lacquer
News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.
Cash Mobs
Collective On-the-Spot Buying Revives Local Businesses In most areas of the country, small, locally owned retail businesses are the lifeblood of local economies, but the rising costs of doing business often means they cannot compete with the lower prices of big-box retail giants that negotiate in volume. For several years, the growth and frequency of cash mobs have been breathing new life into struggling mom-and-pop businesses. Like a flash mob performing a dance or social protest, a cash mob gathers people together to have a tremendously positive effect on hometown businesses that may have served them and their families for decades. Most cash mobs agree to meet on a particular day, with each participant committing to spend a specified amount, typically $20 or more. The benefits for local businesses far exceed a one-day influx of cash—new customers are found, previous customers become active ones again and a new appreciation for businesses that fuel a local economy is realized. Participants can also have a little fun while further benefiting their communities as many cash mobs gather with old friends and new after a shopping frenzy at a local establishment for food and drinks.
Non-Toxic Can Lining in Development
Because fresh food spoils quickly, many packaging and preservation innovations have helped to extend transportation hardiness and shelf life. Now, a new bioresin made from tomato plant byproducts could make it safer to eat ubiquitous canned goods. Led by the Stazione Sperimentale per l’Industria delle Conserve Alimentari (Experimental Station for the Food Preserving Industry), in Parma, Italy, the BIOCOPAC (biocopac.eu/en) consortium is developing a bio-based thermosetting lacquer. Most metal food packaging has a BPA-filled liner or chemical-based lacquer to prevent corrosion. While these keep the can intact, they have been linked to deleterious effects on the food inside. Source: Inhabitat.com
Source: CashMob.com
breathe
Big Fish
Whales’ Global Impact Underestimated Whales have long been considered too rare to be the focus of overall marine ecological research, with more attention going to much smaller essential organisms like algae and plankton. However, as whales recover from centuries of overhunting that reduced their numbers by two-thirds or more, scientists are realizing the important role they play in transferring fertilizers like iron and nitrogen from deep waters to feed plankton near the surface via plumes of fecal matter. A study at the University of Vermont, published in Frontiers in Ecology and the Environment, evaluates decades of research on the ecological role of great whales. Lead author Joe Roman says, “Whale recovery could lead to higher rates of productivity where whales aggregate to feed and give birth, supporting more robust fisheries.” It seems that the long-lived whales may even ease the impact of perturbations in climate and buffer marine ecosystems from destabilizing stresses. Roman states, “This warrants a shift in view from whales being positively valued as exploitable goods or negatively valued because they compete with people for marine fish to one what recognizes that these animals play key roles in healthy marine ecosystems, providing services to human societies.” Source: EcoWatch.com
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communityspotlight
Connecting Food and Community in the Town of Peace by Nancy E. McCarthy
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all, green cornfields are a typical landscape in our local countryside. Corn was first introduced to British colonists by Native Americans that understood its health benefits and relied on it as an important food staple. White corn was the variety typically consumed by the Seneca people, one of six nations comprising the Haudenosaunee, or Iroquois Confederacy. They hunted and fished, but also relied on agriculture; growing corn, beans and squash, collectively known as the Deohako (“the life supporters; the spirit guardians of the maize, beans and gourds”). In what is now Victor, New York, a Seneca village and granary known today as Ganondagan (“town of peace”) existed until its homes and cornfields were burned by the French army in 1687.
The Iroquois White Corn Project has brought white corn back to presentday Ganondagan through a partnership with the Rochester Institute of Technology and State University of New York at Oswego. The Ganondagan State Historic Site, situated on 500 acres in Victor, features a visitor center, a bark longhouse (an indigenous dwelling) and historic hiking trails; it hosts events encompass-
The Iroquois White Corn Project at Ganondagan Upcoming Events: November 8, 2 to 4 p.m: Sally Roesch Wagner, Haudenosaunee Women and Women’s Rights at the Farmington Friends Meetinghouse, 187 CR 8, Farmington. Iroquois white corn cookies will be served; Iroquois white corn will be sold. November 11, Canandaigua Treaty Day: 2 to 3 p.m., Treaty Commemoration at the Ontario County Courthouse; 11 a.m. to 4 p.m., Native American Art Market at the Canandaigua Primary School; both in Canandaigua. Iroquois white corn will be sampled and sold. December 5, 5 to 9 p.m., and December 6, 10 a.m. to 3 p.m.: Alternative Fair at the First Unitarian Church, 220 S. Winton Rd., Rochester. Iroquois white corn will be sampled and sold. December 6, 11 a.m. to 3 p.m.: Iroquois White Corn Project Open House. 7191 CR 41, Victor. Samples of Iroquois white corn recipes will be offered; Iroquois white corn products, merchandise and gift baskets will be sold. 10
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ing traditional Native American dance and music, games and history. The corn, now grown, harvested and processed on-site by students and volunteers, plays an important role in Ganondagan’s educational and cultural programming. “Beginning with the same heirloom seed used by our ancestors for over a thousand years, the Iroquois White Corn Project focuses on a holistic approach to healthy foods,” states Kim General Morf, project manager of the Iroquois White Corn Project. White corn, a heritage food, had a prominent place within the Haudenosaunee diet, culture and community. “It tastes delicious, very earthy, and goes in everything: soups, chili, stews, salads, enchiladas and more,” describes Morf. “Our corn cannot be eaten off the cob, it must be cooked or roasted first, as the
inspiration
Practice Gratitude and Change Your Life by April Thompson
hull is non-digestible. We use hardwood ash or pickling lime to boil and remove the hull, or we roast the hull off.” Bags of hulled corn, white corn flour and roasted corn flour are readily available for purchase at Ganondagan, via Regional Access, a distributor and at stores such as Wegmans, Hart’s Local Grocers and Lori’s Natural Foods. Sales of the products help fund the project and other programs and events supported by Friends of Ganondagan, which has a mission to share the history of the Haudenosaunee people by educating visitors about their culture, art and connection to the natural world and food. The White Corn Project has jumpstarted a public dialogue about food knowledge, including awareness of food safety and supply issues, what foods are healthy, how food is grown and processed and why community agriculture should be supported. A historical perspective, combined with food education, empowers people to make healthier eating choices. This correlates with current sustainable food movements eschewing the convenience of highly processed fast food in favor of nutritious, whole, natural and locally grown food. “The Iroquois White Corn Project follows the belief, as our ancestors did, that communities will grow stronger by working together with good minds and connection to the Earth,” says Morf. The Ganondagan State Historic Site is located at 1488 S.R. 444, in Victor. To learn more about The Iroquois White Corn Project at Ganondagan, call 585924-5848 or visit Ganondagan.org. Nancy E. McCarthy, a contributing writer for Natural Awakenings magazine, Rochester edition, lives in Canandaigua.
“I have started a gratitude journal that I write in every day. When you run out of the ‘obvious’ blessings, it makes you dig deep and see all the small things. I commit to do my very best to never take anything or anybody, good or bad, for granted.” ~ Lisa Henderson Middlesworth “A town can be such a blessing. Neighbors always pull together when there’s a tragedy or natural disaster. The boundaries diminish and yards become one... we eat in each other’s kitchens, supervise each other’s children, share vehicles and generally watch out for each other. I believe it is God’s way of reminding us that we’re one family and each of us provides the strength and foundation for the other.” ~ Colleen Epple Pine
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iddlesworth “Feeling gratitude “In many cases, it was the most significant conversaand Pine are and not expressing tion we ever had.” among thouGratitude is a small sands adopting a Gratiit is like wrapping act with a big payoff, tude Challenge to help a present and Green observes. “The develop their gratitude person receiving gratitude reflex and cultivate a not giving it.” appreciates knowing they more positive outlook on life. Gratitude can ~ William Arthur Ward made a difference, but the giver is the greatest recipitake many forms, but ent. It feels good to extypically participants press gratitude, plus you are freed from pledge to reflect upon and express it future regrets that you didn’t express it daily with the help of email prompts when you had the chance.” from a sponsoring organization. A Patricia Brugioni, a Christian Scigratitude practice can help grow apence nurse from Chicago, has been preciation for the strangers that better sharing three things she’s grateful for our lives. It can also deepen our grateon social media on a daily basis since fulness for the significant others we taking a five-day online challenge earsometimes take for granted. lier this year. “I am a grateful person Approaching a milestone birthday, retired businessman Walter Green set out by nature, but now I am claiming the good that is coming to me and learnon a year-long journey to visit 44 people ing to cherish things without feeling that he credited with changing his life to like I have to earn them,” she says. initiate conversations about their influence, which he recounts in the book This Connect with freelance writer April is the Moment! While the relationships Thompson at AprilWrites.com. were already solid, according to Green, natural awakenings
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consciouseating
with gluten bread, animal protein and cheese with casein produces a mid-afternoon slump. They are hard to digest together and all at once, taxing body energy,” she explains. “Then, when you feel the inevitable drop in energy, you might turn to caffeine or sugary soda, but that only brings on another slump.”
Beauty Foods Kimberly Snyder Shows How to Eat for Radiant Skin, Eyes and Hair by Judith Fertig
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ise food choices that optimize digestion and promote natural, ongoing detoxification can help us attain red-carpet shape, professes nutritionist and beauty expert Kimberly Snyder, New York Times bestselling author of The Beauty Detox Foods. She aims for optimum health as the basis for achieving a desirable outward glow. Snyder says she once struggled with several beauty issues. In seeking wellness on the way to becoming a nutritionist, she found that her daily energy level improved after she started making shifts in her diet. She then lost weight, her hair got healthier and her formerly troubled facial skin became clear and smooth. Blogging about her gradual transformation and lifestyle philosophies attracted media attention and a celebrity clientele by word of mouth. “I never looked for clients; they found me,” she says. Today, Snyder counts entertainers Fergie and her actor-husband Josh Duhamel, Kerry Washington, Channing Tatum and Drew Barrymore among the many celebrities she has helped get into better camera-ready shape. Early into her personal transformation, Snyder realized that digestion holds the key. “I never linked my constipation issues with my acne,” she says. “It’s a tremendous amount of work to digest food. It’s no wonder that eating a fast-food sandwich 12
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photo by Ylva Erevall
Good Advice
Snyder, who is now a vegan, suggests simplifying meals and starting them with whole, raw, plant-based foods like salads. She advises her clients to start the day with lemon juice in warm water. If they don’t feel like breakfast, she advises, “Don’t force yourself. Listen to your body, it knows best.” When hunger hits, Snyder blends a Glowing Green Smoothie—what she calls, “the star of the whole Beauty Detox program,” in her book. A batch of three to four servings requires seven cups of chopped spinach; six cups of chopped romaine lettuce; one-and-a-half cups of chopped celery; one banana; an apple and a pear, both peeled, cored and chopped; two tablespoons of fresh lemon juice and two cups of filtered water. She claims that drinking this smoothie can make a difference in just three days. She also lists 50 plant-based foods for specific body benefits because they are naturally alkaline-forming during digestion and assimilate more effectively than acid-forming animal protein, dairy, caffeine, alcohol and sugar. By improving digestion, we end up feeling more energetic.
Timely Eating
Carefully timed consumption is another key in Snyder’s beauty regimen. She recommends starting the day with a light smoothie, eating foods based on whole plants throughout the day, and then eating a raw salad and a vegetarian meal or some animal protein as an earlier dinner. Eating fruit by itself on an empty stomach helps it digest better than when combined with other foods that take longer to process. On hungrier days, Snyder suggests turning to whole grains such as oats or quinoa, which are high in fiber and lower in fat, or fibrous chia seeds. When energy is low, she advocates supplementing with bee pollen or a protein smoothie. She stresses, “Progress, not perfection,” as her mantra, advising that it’s better to take small steps and keep moving forward rather than try to change everything all at once. She believes that experiencing higher energy and beauty benefits provides effective incentives to continue instead of trying to stick to a strict, numbersbased plan that doesn’t take into account energy or digestion.
Ongoing Cleansing
“The metaphor I use for healthy digestion is a waterfall versus a stagnant pond,” says Snyder. “You want your system to be moving, dynamic.” To keep digestive “sludge” out of our body’s systems, Snyder recommends a proven detox approach of drinking liquid only between meals to help foods digest easier. She particularly recommends her own Probiotic & Enzyme Salad, made with four cups of shredded cabbage; one inch of fresh ginger, cut into strips; one teaspoon of caraway seeds; and cold, filtered water, all left to naturally ferment in a jar at room temperature for about five days—or refrigerated
raw sauerkraut from a health food store—to help flush out toxins. She also emphasizes supplementing with probiotics, such as her unique formula made from soil-based organisms. Infrared sauna treatments can also help leach heavy metals out of body fat and decrease cellulite. “These techniques have been around for a long time because they work,” says Snyder. “As I always say, outer beauty is a reflection of inner health.” Connect at KimberlySnyder.com. Judith Fertig blogs at AlfrescoFoodAndLifestyle.blogspot.com from Overland Park, KS.
Top 50 Beauty Detox Foods by Kimberly Snyder These foods work to improve specific body areas while promoting whole-body wellness. Such plant-based foods also improve digestion and raise energy levels.
For Beautiful Skin Youthful Red bell peppers Coconut (fresh, milk, oil) Avocados Spinach
Arugula Onions Raw applecider vinegar Garlic Lemon
For Beautiful Hair
For a Beautiful Body Fluid body movement Broccoli Brussels sprouts Sesame seeds Romaine lettuce
Radiant Watercress Figs Sweet potatoes Cucumbers Acai
Pumpkin seeds Dulse (a type of seaweed) Carrots Radishes Nutritional yeast
Cellulite-free Fresh cilantro and parsley Buckwheat and oat groats (whole oats)
Soft Pineapple Almonds Walnuts Flaxseed
For Beautiful Eyes
Toned body Kale Hemp seeds Quinoa Millet Chia seeds
Unlined, wrinkle-free Pears Cabbage Turmeric Clear, blemish-free Fermented vegetables (e.g., sauerkraut)
Bright eyes Papaya Beets Blueberries Apples Eliminating dark circles and puffiness Celery Collard greens Asparagus Bananas
For an Inner Glow Bee pollen Sunflower seeds Sprouts Spirulina (dried blue-green algae) or chlorella (high chlorophyll algae) natural awakenings
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practitionerspotlight
Peace and Pear
Holistic Nutrition and Lifestyle Coaching by James Occhiogrosso
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hristine Pordaily with advertising ter worked in and misleading inforgraphic design mation that creates for 30 years after she confusion. obtained a bachelor’s Porter advises, “I degree in liberal arts educate and support and journalism. The my clients and offer personal journey them the knowledge, toward her current skills, tools and conficareer as a health dence to separate the and wellness coach truth from the myth. began around midlife, My goal is to help when, Porter says, “I people become active really started feelparticipants in their ing my age.” She was care, so that they can overweight, always achieve their selffeeling tired, achy and identified health goals Christine Porter lethargic and generally through lifestyle and burned out. behavior adjustments.” After several doctor visits and tests, Peace and Pear offers lifestyle she relates, “I was given a pile of premakeovers, weight-loss techniques, scriptions to mask the symptoms, told to gentle detoxification programs, healthy accept my condition and ushered out of shopping tours, kitchen makeovers and the office feeling very sad and afraid.” group workshops for improving digesShe soon realized she was battling a mul- tion, overcoming sugar addiction and titude of health problems; most of them stress management. Her free monthly related to her lifestyle and nutritional stanewsletter, Healthy Juicy Tidbits, offers tus, and that the only way to recover from recipes, motivation, tips and other rethem was to learn how to make healthy sources. For potential clients that need changes in her diet and lifestyle. help but don’t know where to start, Shortly after this wake-up call, Porter offers a free, 30-minute personal Porter began the mission to discover health consultation to analyze indiher life’s passion. She started formally vidual needs and tailor a customized studying health, nutrition and natural wellness program. In addition, Porter wellness and received a certificate from hosts workshops at Lori’s Natural Foods the Institute of Integrative Nutrition Center and Pilates Plus, both in Rochesto become a holistic health, wellness ter, and other venues. and nutritional coach. A member of the American Association of Drugless Location: 5607 Pittsford-Palmyra Rd., Practitioners, the entrepreneur founded No. 1023, Pittsford. For more inforPeace and Pear in 2013 to provide mation, call 585-598-6616, email individuals with more education and Christine@PeaceAndPear.com or visit awareness about diet and lifestyle. PeaceAndPear.com. See ad, page 24. As a health coach, she is a wellness authority, teacher and supportive James Occhiogrosso is a natural health mentor, motivating individuals to practitioner and regular contributor to cultivate positive health choices. UnNatural Awakenings magazine. Connect fortunately, consumers are bombarded at HealthNaturallyToday.com.
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Triple Berry Chocolate Energy Smoothie Yields 1 serving 1 cup mixed blueberries, raspberries and strawberries ½ banana 2 Tbsp raw hemp seeds 1 Tbsp chia seeds 2 Tbsp flax seeds 2 Tbsp raw almond or cashew butter 1 Tbsp raw cocoa powder Water Place all ingredients into a blender and add enough water to cover all ingredients with liquid. Blend on medium setting until smooth and creamy. Add more liquid for a thinner smoothie. Serve immediately. Note: Chia seeds are a natural thickener. This makes a great pudding if using less water.
Roasted Chili Butternut Squash and Fig Salad Yields 2 servings ½ butternut squash (medium) ½ cup pomegranate seeds or
blueberries 4 fresh figs, coarsely sliced 1 bag organic spinach salad mix ¼ cup goat cheese, crumbled ½ cup walnuts Salt, black pepper and chili pepper flakes Olive oil and red wine or apple cider vinegar Peel raw butternut squash, cut flesh into small chunks and place in roasting pan. Sprinkle with olive oil, salt, pepper and some chili flakes, and bake at 325 degrees for 15 to 20 minutes or until soft. Let cool slightly, and transfer to refrigerator to chill. In a large salad bowl, place salad mix, figs, walnuts and pomegranate seeds or blueberries. Add chilled squash, and top with crumbled cheese and a drizzle of olive oil and vinegar to taste. Toss lightly and serve.
Pumpkin Pie Superfood Smoothie Yields 1 serving 1 cup canned pumpkin 1 cup almond or rice milk 2 Tbsp cashew butter 1 Tbsp hemp seeds 1 Tbsp chia seeds 1 Tbsp maple syrup 1 tsp vanilla extract ½ tsp pumpkin pie spice Place all ingredients into a blender and mix on high until smooth and creamy. Serve immediately. Recipes created by Christine Porter, a certified holistic health and wellness coach. For more information, tips and recipes, visit PeaceAndPear.com.
fitbody
Cellulite Shrinkers Five Simple Exercises to Smooth Thighs
by E.C. LaMeaux
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nsightly cellulite, which is comprised of fat deposits just beneath the skin, appears as lumps or dimples, usually near the buttocks and upper thighs, and is most common in women. Building muscle can make cellulite harder to notice and help burn more calories. While cellulite deposits might not be eliminated, burning body fat will make them shrink and be less visible. Here are five top exercises to blast stubborn cellulite.
Cardiovascular Exercise
As long as we’re expending more calories than we’re taking in, we will begin burning the body’s fat deposits. As cardio workouts burn calories, they can reduce overall body fat, which also makes cellulite harder to see. Any exercise such as walking, running, hiking or cycling can help in the overall battle to burn calories and blast cellulite.
Stair Climbing
Stair climbing burns at least 10 calories a minute, according to the nonprofit National Wellness Institute, that promotes healthy lifestyles worldwide. Plus, stair climbing has the added benefit of working all the muscle areas that tend to get hit with the greatest amounts of cellulite.
Leg Lifts
Janet Wallace, Ph.D., professor of kinesiology at Indiana University-Bloomington, advises that leg lifts are the best exercise for toning the outer thighs.
Lie on the floor on your side, placing one elbow on the ground and prop your head up with that same hand. Place the other hand on the floor beside your waist. With legs straight and toes pointed, lift the top leg up as far as it will go, then slowly lower it back down. Do 10 to 15 reps, and then turn over and work the other leg.
Back Kicks
An MSNBC health segment recommended this fat-busting move to target all the areas that are most susceptible to cellulite. While kneeling on hands and knees, lift a leg up behind you until it’s pointed upward at a 45-degree angle. Slowly bring the leg back down and repeat the movement with the other leg. Start with 15 reps and work up from there.
Squats
Stand comfortably with feet about a foot apart. Slowly bend the knees to lower your body until both thighs are parallel to the floor. Then gradually stand back up, squeezing gluteal and back-of-the-thigh muscles as you rise. If performed consistently, this exercise will increase muscle strength in the thighs and buttocks, which also helps burn fat, according to the Mayo Clinic. Less fat equals less noticeable cellulite. As with the other exercises, start with 15 repetitions per session and work up to more. E.C. LaMeaux posts a body of work at Gaiam Life (Life.Gaiam.com), from which this was adapted.
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Physical Health Relationships
Work You
As workshop leaders, they encourage participants to transform limiting beliefs, determine what is meaningful for them, construct a compelling vision from that insight and then find ways to manifest that vision. They address six key areas in which to become more powerful and realize our personal best: physical health, emotional health, relationships, work, finances and spirituality.
Physical Health Spirituality
Finances Emotional Health
Powerful You! Six Ways to Create the Life You Want by Judith Fertig
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ulitzer Prize winner Anna Quindlen had reached the top of the New York Times bestseller list more than once, yet she relates in her memoir, Lots of Candles, Plenty of Cake, that she also yearned to be able to do a headstand, but felt she didn’t possess the necessary sense of balance. “That’s just a little story you tell yourself,” advised her personal trainer. Our bodies, Quindlen observes, are major appliances that deliver decades of faithful service with precious little downtime. She admits, “If the human body had a warranty, mine would have run out ages ago.” Still, she clung to a vision: “I want to be strong; strong enough to hike the mountain without getting breathless, strong enough to take a case of wine from the deliveryman and carry it to the kitchen.” Quindlen, who lives in New York City and New England, was also maintaining an incorrect belief: It wasn’t her sense of balance that was holding her back, it was fear.
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After two years of trying, she was able to do a headstand. Along with a sense of accomplishment, this quirky achievement was a revelation as she ultimately concluded, “If I can do one thing like that, perhaps there are others.”
Take a Stand
Personal empowerment is all about taking a stand—developing the vision, countering misguided beliefs, having a plan and then moving forward to be the best version of one’s true self. David Gershon and Gail Straub, of West Hurley, New York, authors of Empowerment: The Art of Creating Your Life As You Want It, contend that empowerment always starts with a desire for a better life. “We need to learn how to dream, how to boldly and courageously reach for our highest visions,” says Straub. “Start with what’s working already and the vision of what life can be.” She likens self-empowerment to “spiritual surfing, riding the wave where the energy, momentum and passion are.”
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First, recognize what we’re already doing right—eating well, perhaps, or exercising—and then add another healthy activity. Cardiologist Suzanne Steinbaum, director of New York City’s Lenox Hill Hospital’s Women and Heart Disease, underscores that much of physical health is within our personal control. “Many lifestyle factors keep us from being physically healthy enough to lead a full life,” she says, including high blood pressure, high cholesterol, smoking, lack of exercise, poor diet, excessive alcohol consumption or drug use, stress and depression. “The good news is that lifestyle factors are within our power to change.” Steinbaum recommends starting small by changing one bad habit and then seeing how we feel. “Quit the diet soda or the sugar-sweetened beverages. Get rid of potato chips. Go for a walk. Put down your smartphone and spend some focused time with your child, a friend or even your pet. Then breathe… and just listen to how you feel.”
Emotional Health
Our emotions can be allies in achieving personal empowerment, advises Straub. For example, fear can alert us to danger; joy can remind us to be grateful. However, when emotions cause pain and threaten derailment, it’s important to understand why, and then work through it. “Uncomfortable emotions let us know there is a problem to attend to, a wound to work on, thus allowing us to see our own truth,” explains don Miguel Ruiz, Jr., of San Diego, California, author of The Five Levels of Attachment. “With awareness, we can observe our uncomfortable emotions, as they may be showing a belief we are holding that is no longer true for us.” “To work through our emotions, we have to be able to accurately sense what we are feeling and be able
to express it in a healthy way,” adds Straub, like expressing anger after a tough commute by punching a designated pillow or shouting into a closet. Furthermore, “We need to change the belief we’ve identified that’s causing the painful emotional response.” Did the guy that cut us off in traffic really do it maliciously? Third, learn to let go of a negative emotion that’s automatically triggered when someone or something presses our “hot button” by immediately considering, “He must have been in a big hurry,” or “She doesn’t realize how offensive that remark could be,” realizing it’s their problem, not ours, and declining to make it ours. Achieving greater emotional calm is a huge step toward personal empowerment.
Relationships
Acting on heartfelt emotions can help forge stronger and healthier relationships. “Sometimes, we say yes to a false image of ourselves or hide who we are in order to be accepted,” counsels Ruiz, noting that not presenting our authentic selves in relationships will weaken or replace true intimacy with a sense of loneliness and distance. “Say, ‘I forgive, I accept and I let go.’” This paves the way to being genuine, which naturally leads to greater unconditional love and more fulfilling and honest relationships. In romantic relationships, life coach Martha Beck, Ph.D., author of Finding Your Way in a Wild New World: Reclaiming Your True Nature to Create the Life You Want, suggests ditching the image of two people looking soulfully into each other’s eyes. “Realize that you’re both changing all the time,” she says. Instead, envision two people walking side-byside at the same pace, and a relationship that will continue to refresh and move forward, instead of getting stuck in well-worn patterns.
capability,” he claims, such as public speaking, writing or troubleshooting and fixing machinery. Capability means a strong skill that can be fine-tuned for a specific circumstance; a talented generalist, rather than a narrow specialist. Shaughnessy recommends that we recognize and develop our best competencies in order to equip ourselves to both withstand economic adversity and help push our careers forward.
Finances
Fiscal self-empowerment involves cultivating the confidence that we will be able to obtain more money when needed. Beck maintains that anyone can create abundance that lasts. “Where people believe they get abundance, they will,” she says, as in friendships or creative problem solving. It’s the mixed internal messages of, “I need more money,” with, “There’s not enough to go around,” that can block the flow of abundance in our lives. Beck, who lives in San Luis Obispo, California, recommends throwing a “neurological toggle switch” to turn off the “lack-and-attack” part of our brains and turn on the “everything-is-going-tobe-all-right” area. This is realized through slowing down, relaxing and meditating. “You have to relax to start dissolving the disbelief in the possibility of having what you want,” she says. “Empty out the negative thoughts in order to gain the confidence that abundance is yours.”
Spirituality
Following all of these first five steps also helps enhance our spirituality. Dennis Merritt Jones, of Simi Valley, California, author of the new book, Your (Re) Defining Moments: Becoming Who You
Were Born to Be, calls it “being pulled by vision,” rather than being pushed by pain. The motivational speaker believes that every encounter, event or circumstance is a portal to a redefining moment—a chance to connect with our authentic self. Jones cites seven characteristics of the authentic or timeless self: realizing our oneness in life, reverence for that life, fearlessness because we know we’re part of something bigger, integrity, humility, equanimity and unconditional love. “When these qualities become the norm in our daily lives, we’ll know we are living from the authentic self,” he says. Jones urges us to live “more vertically.” He explains, “We exist on what I call the surface of life, a horizontal pathway where we go about our daily routines. We often don’t hear the siren call from the depths of our being because we are so busy ‘doing’. It’s the authentic self that’s eternally calling us to be who we were born to be.” He describes a “sacred intersection” where we can turn from the horizontal everyday and move in a vertical direction to the depths of our souls or the heights of our imaginations via mindfulness and self-enquiry. Fortunately, every moment of every day offers this opportunity to expand our being. The key question is, “Will we be consciously present enough to recognize the opening and step through the door?” These experts concur there is no finish line for self-empowerment or attaining the perfect place to stay. It’s a “sustainable growth process,” says Gershon, an ideal project for the rest of our lives. Judith Fertig blogs at AlfrescoFoodAnd Lifestyle.blogspot.com from Overland Park, KS.
Work
Capability is one of the new guiding principles for self-empowerment at work, says Haydn Shaughnessy, a fellow at the University of California-Irvine’s Center for Digital Transformation and co-author, with Nicholas Vitalari, of The Elastic Enterprise. “It’s more about a broad-stroke natural awakenings
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businessspotlight
Come Fly with Finger Lakes Yogascapes Mind and Body Adventures for Women by Nancy E. McCarthy
Co-owners of Finger Lakes Yogascapes (left) Leslee Schenk Trzcinski and Jennifer Hess
oga is an incredible tool that sparks personal transformation from the inside out,” says Jennifer Hess, who launched Finger Lakes Yogascapes (FLY) with business partner Leslee Schenk Trzcinski last January, offering seasonal mind-and-body adventures for women around the Finger Lakes. Both women are experienced registered yoga teachers. The yoga-themed retreats and events, which are open to novice and advanced yogis alike, incorporate activities to cultivate personal empowerment, or as the owners prefer to term it, to “fly.” They may include cycling or hiking, culinary delights, motivational speakers, meditation or journaling sessions, as well as a little pampering or indulgence. The goal is to provide women the space, permission and tools to focus on the whole self; mind, body and soul. “Our bodies and brains need to detach from the familiar and take time to try new adventures or explorations so we can take a fresh perspective on life,” advises Trzcinski. Seasonal, multi-day Flyscapes retreats are scheduled quarterly. The next one, Mothers, Daughters and a Full Moon, from February 28 to March 1, welcomes motherdaughter pairs to the cozy, upscale Mountain Horse Farm Bed & Breakfast, in Naples, New York, for an overnight retreat featuring yoga, snowshoeing, a bonfire, spa treatments and gourmet food and wine. The company’s FLY by Night events are shorter than Fly-
scapes, lasting just two to six hours. Participants can register for a single event or enjoy deeper discounts by purchasing a Fly Pack, comprising a set of four or eight events from the nine unique FLY by Nights planned in 2015. First up is Winter Wonders, on January 30, at the Bristol Harbour Resort, in Canandaigua. Guests will enjoy “snowga” (a combination of snowshoeing and yoga poses) with breathtaking views of the Bristol Hills and Canandaigua Lake, followed by a warming bonfire with sweet-and-savory appetizers paired with wines. Different teaching styles keep FLY’s offerings fresh and versatile. Hess teaches alignment-based vinyasa yoga, which combines flowing postures and rhythmic breathing. Trzcinski is inspired by slower-paced Iyengar and Anusara styles that focus on the subtleties of each posture. The selection of locations for FLY events also adds variety and challenge. In the summer, Trzcinski instructs standup paddleboard (SUP) yoga outdoors on Canandaigua Lake. Both partners are passionate about the powerful impact that yoga has had on them and their students. “I have seen how yoga transforms us and creates personal growth from the inside out,” remarks Hess. “As our bodies get stronger, we are able to focus more on our breath, where the true yoga exists. Through the breath, we find our thoughts quieting and our inner voice getting louder to guide us forward toward greater possibilities in our lives.” Trzcinski and Hess continue to build on participant feedback to grow into even better teachers and leaders. “We share a restless curiosity and deep passion for how to make every event and activity as impactful as possible for every person,” comments Trzcinski. Their formula seems to be working. The multi-day Flyscapes and single events, typically accommodating a range of 20 to 50 women, usually sell out. “The feedback we get after our events is amazing and just fans the fire for more,” notes Trzcinski.
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For more information, visit FingerLakesYogascapes.com. Nancy E. McCarthy, a contributing writer for Natural Awakenings magazine, lives in Canandaigua. 18
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wisewords
My parents followed their dreams and in watching them do so, I felt safe to go after mine, as well. ~Serena Dyer
Growing Up with Wayne Dyer
Serena Dyer Reflects on Her Spiritual Upbringing by Lindsay McGinty
What was it like to grow up with Wayne Dyer as your father? Growing up, my seven siblings and I were exposed to a lot of ideas that were different than what my friends heard. We were taught that within each of us is a purpose, a passion that we call dharma, and that dharma is what we are incarnated here to do.
We were taught that the most important thing you could do in your life was to follow that dharma, and in doing so, you would be serving God. I often joke that my childhood was filled with unconditional love and security, but also a lot of weirdness! Not many kids learn transcendental meditation at the age of 5 and count monks as friends. photo: Pacific-Plus.com
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erena Dyer had a unique childhood being raised by spiritually progressive parents, including her bestselling celebrity dad, Wayne Dyer, Ph.D., who would write her notes on personal stationery printed with the motto, “Be realistic. Expect miracles!” It’s not a message her peers likely heard at home. Now 29, Serena shares her point of view in Don’t Die with Your Music Still in You: My Experience Growing Up with Spiritual Parents, co-authored with her father. The title reflects her parents’ key lesson for their children: Pursue the life you are born to live. Some missteps along the journey to her true calling included enrolling in law school to maintain her student identity, but her upbringing served as a light guiding her home to herself. She wrote the book after dropping out of law school, a big step toward her dream of inspiring others to live authentically.
Were there any downsides to being raised by spiritual parents? I like to think that while there weren’t any real downsides, there were certainly challenges. For example, in a more traditional household, when someone gets the flu, their parents probably tell them that it’s flu season and it’s just going around. In my household, when one of us would get the flu, we were told that we aligned with it and allowed it in. In other words, part of the challenge of having spiritually progressive parents is that they make sure you are aware that you are responsible for everything happening in your life.
What is the greatest lesson you learned? Thus far, it is knowing that we are the creators of our destiny—the masters of our fate. I wholeheartedly believe that we sign up for the experiences we
have in this lifetime, as they are part of our soul’s desire to grow and expand. When we make the choice to view life as not happening to us, but responding to us, we become more consciously aware of how much our thoughts affect our daily experience. I am so grateful my parents taught me this at a young age because I have learned to choose my thoughts carefully.
What is the greatest gift your parents have given you? It’s not something they did for me; it was how they lived their lives in front of me. My parents did not encourage me to follow my dreams and then sacrifice theirs in order to raise me. My parents followed their dreams and in watching them do so, I felt safe to go after mine, as well. They taught me that there is no honor in sacrificing yourself or your dreams for anyone else, and demonstrated that the only time you have to make your life the way you want it is now. I am grateful to them for living their lives this way, which has allowed me to feel safe living my life this way, as well.
What advice would you give to people that wish they were raised in a more spiritual manner? I tell people that it doesn’t really matter what kind of parents you had, it matters how you feel about yourself. Everything in life starts with the self. If you don’t have love and acceptance and forgiveness for yourself, you won’t have these things to give to other people either. I was taught that we can’t give what we don’t have. When we learn to love and treasure every part of ourselves, we also have love to give to others. Contributor Lindsay McGinty lives in Orange County, CA.
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healingways
Midday Pick-Me-Up Well-Planned Naps Boost Brainpower by Lane Vail
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leep, along with nutrition and exercise, shapes the backbone of overall health, yet 40 percent of Americans get an insufficient amount, according to a recent Gallup survey, and the potential health risks are considerable. “Sleep deprivation affects every organ system and disease state,” and is associated with higher rates of cardiovascular disease, diabetes, obesity, cancer and mortality, says Michael Breus, Ph.D., a clinical psychologist in Scottsdale, Arizona, and founder of TheSleepDoctor.com. “It’s best to get seven to eight hours of sleep in one big block at nighttime,” counsels Breus. Yet the circadian rhythm dictates two peaks of sleepiness every 24 hours—one in the middle of the night and another 12 hours later, says Dr. Lawrence Epstein, director of the sleep medicine program at Boston’s Brigham and Women’s Hospital. Interacting with the circadian rhythm is the homeostatic rhythm, which causes greater sleepiness the longer we’re awake. Both circadian and homeostatic sleepiness elevate by mid-afternoon, resulting in the familiar 4 p.m. slump. Siesta cultures split sleep, notes Epstein, slightly reducing nighttime sleep, but devoting time midday to nap. “Naps are a double-edged sword,” observes Epstein. While they help relieve short-term sleepiness, poorly planned naps can perpetuate an unhealthy cycle of daytime sleepiness and nighttime wakefulness. Stepping outside for 10 minutes of sunlight and fresh air can stamp out sleepiness, says Breus, which is much healthier than reaching for a caffeine jolt or sugary snack.
Be a Better Napper
A study published in the Journal of Sleep Research suggests that merely falling asleep may initiate memory processing and cognitive consolidation, helping explain why German scientists found even six-minute naps to be rejuvenating. If substantial daytime sleep is needed to overcome a deficit, strive for 90 to 110 minutes, the length of time needed to 20
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complete a full sleep cycle. Here are other practical tips. Reflect on the rationale. “Boredom, laziness or avoiding work are the wrong reasons to nap,” says Amanda Chan, managing editor for healthy living at The Huffington Post, which instituted two cozy nap rooms in its New York headquarters after founder Arianna Huffington collapsed from exhaustion several years ago. A quick pick-me-up to boost mental agility and mood is a reasonable excuse to snooze. Plan a prophylactic nap. Forestall late afternoon fatigue by napping between 1 and 3 p.m. Waiting until early evening to nap can interfere with nighttime sleep, advises Epstein. Embrace darkness, coolness and quietude. Melatonin, “the key that starts the engine of sleep,” is suppressed by even the slightest amount of light, so wear eyeshades, suggests Breus. Keep a blanket and earplugs handy. Lie down. If a bed or couch is unavailable, try napping on a yoga mat on the floor. A chair should be reclined to support the lower back and avoid straining the neck from “bobblehead” syndrome, says Breus. Power down. Setting an alarm for 10 to 25 minutes allows time for only the first two sleep stages: falling asleep and light sleep. Breus explains that sleeping longer than 25 minutes triggers deep sleep, from which waking results in sleep inertia, or grogginess, that impairs mood, decisionmaking and motor skills.
Napping at Work
While many progressive businesses such as Google, Apple and Zappos permit or even promote workplace napping, most companies are still skeptical. “We live in a culture that minimizes the importance of sleep,” comments Epstein. “We prize productivity and think it shows worker loyalty to put in excessive amounts of time.” Ironically, mounting research suggests that napping may boost the brainpower needed to function at peak performance. A recent study found that nightshift air-traffic controllers that napped for 19 minutes showed better vigilance and reaction times than non-nappers. Other documented benefits include better concentration, memory and creativity. Seek out a sleep sanctuary at work, such as an office with the door closed and blinds drawn, an unused conference room with a couch, or a first-aid office cot, suggests Chan. Another option is to nap in the car, but Breus insists that nappers tell colleagues where they’re going as a precaution. Better yet, bond with a “nap buddy” willing to read nearby during snooze time. “You’re very vulnerable when you’re asleep,” he says. “Be safe.” If sleeping is not currently condoned in the workplace, consider approaching the human resources department with information on the positive effects of appropriate napping on work performance, says Epstein. Suggest implementing a sleep wellness program, which can offer education on sleep deprivation, techniques to improve sleep and individual screening for sleep disorders. Lane Vail is a freelance writer and blogger at DiscoveringHomemaking.com.
therapyspotlight
Natural Anti-Aging
with Mei Zen Cosmetic Acupuncture by James Occhiogrosso
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onceived in increase the pro2003, the Mei duction of collagen Zen cosmetic and elastin, reduce acupuncture system discoloration from age has continued to gain spots and acne and popularity since then, generally help restore according to Martha a youthful appearance Lucas, a licensed to facial skin. acupuncturist who Practitioners are helped create the specially trained, system. In Mei Zen, licensed acupuncturists very fine needles are that use the techniques placed at specific of Traditional Chinese points on the face to Medicine to address help increase blood the body holistically, reRenee Nearpass circulation and collasulting in additional imgen production. provements in overall Many factors contribute to poor health. Participants often find they sleep skin appearance. While damage from better, have more energy and are able to overexposure to the sun is one of the handle stressful situations more easily. better known factors, a poor diet and Compared to other anti-aging treatments, lifestyle (especially smoking), coupled Mei Zen is a less invasive modality to with a lifetime of high stress levels, can reduce visible signs of aging and improve cause an array of visible damage to the overall health. skin, which is the body’s largest organ. Healthy skin typically reflects a body Renee Nearpass is a licensed acupuncthat is in good health through its supple turist and certified practitioner of Mei and youthful-looking radiance. Zen cosmetic acupuncture who owns Mei Zen treatments can help Perinton Family Acupuncture, located in improve the appearance of aging skin the Perinton Medical Center, 800 Ayrault naturally, without other specialized Rd., Ste. 220, in Fairport. For more inforanti-aging treatments, such as surgery, mation, call 585-598-3866, email Info@ peeling, injections, laser resurfacing PerintonFamilyAcupuncture.com, or visit and others, which are often invasive, PerintonFamilyAcupuncture.com. See risky, expensive and relatively tempoad, page 13. rary. Proponents of the system suggest it as a safe, natural and longer-lasting James Occhiogrosso is a staff writer for alternative to Botox. The Mei Zen Natural Awakenings magazine, a natusystem is intended to reduce the apral health practitioner and the author pearance of fine lines and wrinkles, of several books. Connect with him at strengthen sagging facial muscles, HealthNaturallyToday.com.
In Mei Zen, very fine needles are placed at specific points on the face to help increase blood circulation and collagen production.
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natural awakenings
November 2014
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greenliving
Eco-Beauty Homemade Shampoos, Lotions and Perfumes Make Great Gifts by Kathleen Barnes
cial shampoos, but it gets hair much cleaner,” she advises. Homemade beauty products are a natural outlet for anyone that loves to cook or craft. Make a small batch—experiment with an array of essential oils to create a preferred scent to suit individual tastes, and add or subtract the amounts according to skin and hair types. “Take it a step further and make pretty gift packages with glass bottles, jars or tins embellished with ribbons, personal artwork or anything else that taps into your creative juices,” says Cox. “Your friends and family will be especially happy to receive and use them.” Kathleen Barnes is the author of numerous natural health books and publisher at Take Charge Books. Connect at Kathleen@KathleenBarnes.com.
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any of us have grown disenchanted with expensive, commercial beauty products that include toxic and even cancer-causing ingredients. Fortunately, safe, natural and affordable alternatives—including homemade shampoos, conditioners, moisturizers, bath salts, body scrubs and butters—are stocked at many natural grocers and health food stores. We all want to avoid phthalates, cetyl alcohol, triclosan, sodium laureth sulfate, parabens and many other poisonous chemicals commonly found in lotions, creams, scrubs, oils, perfumes and makeup products that may not be listed on labels. “You want to know what’s in your product,” says Janice Cox, of Medford, Oregon, the bestselling author of Natural Beauty at Home and Eco-Beauty. “If you’re making your own, you’re in control.” Cox remarks, “Ingredients are absorbed through the skin, our largest organ. It’s why some medicines like birth control, pain relief and nicotine patches are effectively applied externally; it’s also why toxic ingredients placed on our skin can be so harmful.” Her recommended solution is simple: The kitchen cabinet harbors solutions to the dry and dull skin that plagues many this time of year, shampoo residues that result in drab hair,
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and less-than-glowing skin due to a suboptimal holiday diet. “Many products require only one or two ingredients and take minimal time to make,” says Cox. “Plus, they cost only pennies. Who wouldn’t choose that over a $30-an-ounce mysterious chemical soup?” Honey is a Cox favorite for several reasons, including its antimicrobial effects: a dab on a blemish or insect bite can zap it overnight. “Honey has high potassium content, making it almost impossible for bacteria to survive in,” she explains. It’s also a good source of B vitamins thiamine, niacin, riboflavin and pantothenic acid, plus minerals like iron, zinc and manganese. In this case, what’s absorbed through skin is literally nourishing our body’s entire system. Honey is also a powerful humectant, helping to prevent loss of moisture from skin and hair. Cox recommends dropping a tablespoon or two in a warm bath to soothe rough skin without stickiness, a conditioning mixture of honey and olive oil to produce silky hair and an apple-honey toner to facilitate glowing skin. She also recommends an easy shampoo that contains nothing more than natural soap (like Dr. Bronner’s), water and a little vegetable oil for dry hair. “It doesn’t foam up like commer-
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Simple Natural Beauty Ingredients Here are a few favorite ingredients for home treatments: n Honey is perfect for conditioning dry, damaged hair and rinses out easily. n Sour cream makes a great facial mask for softening and cleansing a dull complexion. n Green tea is packed with antioxidants and tones skin with no need to rinse off. n Oatmeal can be used instead of soap to cleanse all skin types. n Pineapple juice soothes tired feet and softens rough patches. n Baking soda works head to toe as a hair rinse, facial scrub and bath soak. n Olive oil in a nail soak keeps nails clean, flexible and strong.
Muscle-Soothing Bath Salts Yields 24 ounces This is the perfect bath to relax and refresh the whole body. Add a few drops of essential oils to the mixture for scent. 1 cup kosher or sea salt 1 cup baking soda 1 cup Epsom salt Mix together all ingredients and pour into a clean, dry container. Pour one cup of the mixture into a warm tub slowly, allowing the salts to dissolve completely. Soak for at least 20 minutes, but no more than 40 minutes.
Raw Sugar Body Scrub Yields 10 ounces Raw sugar is well-suited for freshening skin. Using a body scrub helps rid skin of surface impurities, enabling it to retain more moisture and look healthier. It also boosts circulation, which energizes the whole body. 1 cup raw sugar ½ cup light oil, such as almond or sunflower ½ tsp vitamin E oil Mix together all ingredients and pour into a clean container. Massage a tablespoon or two at a time all over the body to gently exfoliate and moisturize skin.
Body Butter Yields 4 ounces This is a rich, buttery cream that makes a wonderful all-over body cream. It contains four well-known skin conditioning oils. ¼ cup grated cocoa butter 1 Tbsp coconut oil 2 Tbsp light sesame oil 1 Tbsp almond oil 1 Tbsp grated beeswax
Combine all the ingredients in a heatresistant container. In the microwave or on the stovetop using a double boiler, gently heat until the mixture just begins to melt. Remove from heat and stir well until the wax and cocoa butter are melted and all ingredients are mixed together. Pour into a clean container and allow it to cool completely. Spread a small amount of the body butter on the skin.
Basic Shampoo Yields 8 ounces If hair is oily, the optional vegetable oil may be omitted, but if hair is dry or damaged, include it. This is a great shampoo for all hair types because it’s gentle on hair and won’t strip away the natural oils. ½ cup water ½ cup mild natural liquid soap (like Dr. Bronner’s or any Castile soap) ½ tsp light vegetable oil (optional)
Solid Perfume Yields 1 ounce Solid perfume and scents have always been popular because they are longlasting, easy to carry and discreet—just rub them on—no need to waste them by spraying the air. 1 Tbsp grated beeswax 1 Tbsp almond oil 8 drops essential oil or mixture of oils (peach, orange, sandalwood, vanilla or lavender) In a heat-resistant container or small saucepan, gently heat the beeswax and oil until it melts. Stir in the scented oil, pour into a clean, small container and allow the mixture to cool completely. Rub a finger across the solid perfume and apply the scent to pulse points or anywhere else. Recipes courtesy of Janice Cox, author of Natural Beauty at Home, Natural Beauty for All Seasons, Natural Beauty from the Garden and Eco Beauty.
Gently stir all the ingredients together, being careful not to beat the mixture or it will create foam. Pour the shampoo into a clean plastic container. Shampoo as normal, and then rinse well with cool water.
Eau de Cologne Yields 4 ounces Eau de Cologne was originally made by steeping flowers in a jar with alcohol and a small amount of oil. The scented oil was poured off and the alcohol was mixed with water. ¼ cup vodka or witch hazel ¼ cup water 2-3 drops of a favorite essential oil or a mixture of oils (lavender, sandalwood, bergamot, rose, frangipani, ylang-ylang or jasmine) Mix all ingredients together. Pour into a clean spray bottle or splash bottle. Spray or splash the scented cologne onto skin or hair. natural awakenings
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recipecorner
Gluten-Free Holiday Recipes by Blossom Fox and Calvin Eaton
Gluten-Free Pecan Stuffing Yields 8 to 10 servings 8 oz (2 cups) pecans ¾ cup (1½ sticks) unsalted butter 3 large onions, diced into ¼-in. pieces 6 stalks celery, diced into ¼-in. pieces ¼ cup fresh oregano leaves, chopped 1 loaf gluten-free cornbread made to recipe (e.g., Bob’s Red Mill cornbread mix) 1 loaf gluten-free white bread, crust on, cut into 1-in. cubes (10 heaping cups)
3 large eggs, lightly beaten 2 cups dried cran berries 1 cup fresh flat-leaf parsley, coarsely chopped 1 Tbsp coarse salt 1 Tbsp freshly ground black pepper ½ tsp cayenne pepper 1½ tsp Bell’s seasoning 1 quart chicken stock, preferably home made, or low-sodium canned chicken broth Preheat the oven to 350 degrees. Spread pecans in a single layer on a
rimmed baking sheet; toast 8 to 12 minutes in oven until golden and fragrant, tossing occasionally. Let cool, then roughly chop and set aside. In a large skillet, melt butter. Add onions and celery; cook over medium heat, stirring occasionally, until onions are translucent, about 10 minutes. Add oregano; stir to combine. Coat a 9-by-12-inch baking dish with butter and set aside. In a large bowl, combine onion mixture, pecans, crumbled cornbread, bread cubes, eggs, cranberries, parsley, all dry spices and stock; mix well. Transfer stuffing to baking dish and dot stuffing with additional butter. Cover with parchment paper-lined aluminum foil and bake at 375 degrees for 35 minutes. Remove foil and bake an additional 20 minutes.
Vegan Peanut Butter Chocolate Mousse Yields 4 servings 1 pack silken tofu 2 heaping tsp natural peanut butter ¼ cup almond or rice milk ¼ cup cocoa powder 1 cup raw organic cane sugar In blender, combine tofu, peanut butter, sugar, milk and cocoa powder. Blend until combined and creamy. Divide mixture evenly between four ramekins. Cover with plastic wrap and chill for at least two hours or overnight. Recipes submitted by Blossom Fox and Calvin Eaton, co-owners of the Gluten Free Chef, located at 181 Monroe Ave., in Rochester. For more information, call 585-369-6321 or visit TheGluten FreeChefBakery.com. See ad, page 27.
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healthykids
spiritual aspects of the season or visits from out-of-town family members. When shopping together for gifts, make a plan and stick with it, letting everyone know its purpose beforehand. Resist impulsive purchases trumpeted by store promotions.
Connect with Kids
BRING BACK THE MAGIC
Give Kids the True Gifts of the Season by Meredith Montgomery
A
ccording to a poll by the Center for a New American Dream in 2005, three out of four Americans wish the holidays were less materialistic. Traditionally rooted in family, faith and joy, the season can be marred by commercialization. Instead, inspire the whole family to take a “buy less, get more” approach so that everyone can experience the essence of what many consider the most wonderful time of the year.
Raise Awareness
The Campaign for a Commercial-Free Childhood (CCFC) reports that U.S. companies now spend about $17 billion annually marketing to children, up from $100 million in 1983. Many kids are formulating wish lists year-round, due to the continual bombardment of alluring commercials. CCFC Associate Director Josh Golin attests that the holiday season is a perfect time to start discussing the power of advertising and the techniques used. Teens are especially sensitive to the notion of being manipulated by adults. For children under 8 that can’t yet comprehend the persuasive intent of commercials, limit screen time with all devices. Golin advises that the scope of commercialism has changed radically. “It’s no longer just television commercials, but also Internet, cell phones and video games. Plus, children’s media characters are placed on every type of product imaginable. Think about limiting commercialism in all forms; you can’t just turn off the TV.”
Manage Expectations
Start before the holidays. “Talk to kids about how you’ll celebrate the holidays in your own home, noting that it might be unique. Focus on aspects that aren’t gift-related,” suggests Golin. Plan food-focused traditions such as baking together and special group meals. Generate excitement around
New American Dream’s Simplify the Holidays guide at Tinyurl.com/SimplifyTheHolidays encourages families to reconnect by participating in meaningful activities such as neighborhood caroling, building a gingerbread house, preparing gift boxes for the homeless, taking a nature hike or making a feeder for backyard birds. Explore volunteer projects as a family, letting the children’s interests lead. If kids are attracted to water, pick up litter along a shoreline. In the spirit of the season, donate gently used clothing, books and toys to a shelter. For animal lovers, contribute time or materials to a local animal rescue or rehabilitation center. Attend community events such as musical performances, plays and art exhibits. Seek out inexpensive or free local activities. Kids are often enthralled by a simple tour of neighborhood Christmas lights.
Gift Buying
Make gift purchases consistent with the family’s values. Golin suggests resisting the temptation to buy the season’s “hot” products. “Resist buying what’s advertised the most. We have power as parents and as part of a larger culture to believe there’s no such thing as a must-have toy or holiday gift.” Instead, search for timeless, high-quality items that are eco-friendly and fair trade. Try wooden toys for babies and toddlers or a bamboo skateboard for teens. Ads can make a toy look appealing because it’s brandnew and ready-to-use, but homemade gifts can be a more meaningful alternative. New American Dream suggests constructing a rope swing or wooden sandbox for little ones. Given a comfortable timeframe, children can gift grownups homemade green cleaning products or re-potted herb and houseplant clippings. All ages can give away the last book they read and kick off a year-round book exchange. Forego more tangible items by gifting experiences like a zoo membership, bowling gift cards or movie tickets, or make a charitable donation to a cause that the recipient supports. Let friends and family make shopping easier by inviting them to create such a gift registry at SoKindRegistry.com.
Unplug
Always plan for quiet time. It reduces exposure to holiday marketing, creates opportunities for family bonding and fosters independent children. Golin observes, “We can all be better about trusting our kids to entertain themselves. When reducing screen time, we don’t necessarily need to suggest activities to kids. Give them the space to be bored for a minute and be amazed at what they come up with on their own.” Meredith Montgomery publishes Natural Awakenings of Mobile/Baldwin, AL (HealthyLivingHealthyPlanet.com). natural awakenings
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naturalpet
Pumpkin for Pets by Morieka V. Johnson
L
ike kids who clamor for every tidbit in a candy store, Val Clows’ Great Danes have their choice of flavorful, high-quality dog kibble. But they still can’t wait to get their paws on new deliveries of pumpkin-based granola arriving at her Holistic for Pets shop in Sarasota, Florida. She reports that her two-legged customers enjoy eating the pumpkin product, too. “Everybody is looking for something tasty that’s low calorie and high fiber,” says Clows, smiling. Traditionally reserved for grocery store aisles, pumpkin is now showing up in pet stores, too, as human foodgrade animal treats, dried kibble and simple puréed goodness. A growing array of pet food products, from granola to dog biscuits, touts pumpkin for its vitamin A and fiber content. “We’ve been using pumpkin for a long, long time at our house,” remarks Clows. “But about two years ago, I started seeing pumpkin products labeled for pets, as well as pet treats that are pumpkin based. My dogs particularly love canned pumpkin, laced with a touch of cinnamon and ginger.” As with all good things, use pumpkin in moderation, suggests Dr. Jennifer Monroe, of Eagles Landing Veterinary
Hospital, in McDonough, Georgia. “Pumpkin is good for pets with digestive issues, especially those on a hypoallergenic diet, because it doesn’t typically appear in pet foods,” she says. “But it’s best in small doses, in order to prevent weight gain.” The low-calorie gourd comes loaded with carbohydrates; one cup of puréed, canned pumpkin has as much as eight grams. Monroe observes that pumpkin has been a go-to item for pets with digestive issues since she was in veterinary school in the mid-1980s, primarily because it
is a relatively inexpensive and readily available item. Bland, white rice is another popular home remedy for settling pets’ stomachs, she notes, but its high fiber content typically makes pumpkin the better choice. Before stocking up on pumpkin, Monroe recommends starting with prebiotic and probiotic products, which have been tested extensively for their health benefits. When diarrhea strikes, Veterinary Doctor Alice Martin, of Eagles Landing, says it’s best to consult a professional before attempting any home remedies. Monroe adds that cats with constipation need no more than one to two tablespoons of pumpkin per can of cat food. For dogs, the amount of pumpkin should be at least 10 percent of the day’s total caloric intake. As autumn temperatures drop and pumpkins become readily available, many pet owners prefer the all-natural, do-it-yourself approach. Monroe likes to grow and purée her garden pumpkins as a good-tasting aid to ensuring a happy, healthy home. Morieka V. Johnson is a freelance writer in Atlanta, GA. Reach her at Morieka@ gmail.com.
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calendarofevents 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.
SATURDAY, NOVEMBER 1 Tea-Licious Trendz – 11am-3pm. Ionic Detox Footbath and Hot Teas Saturdays. Kick your body into detox and ward off cold and flu season. 30min sessions. $30/1 session, $50/2 sessions. Call to reserve. 489 Plank Rd, Webster. 585-727-1457. Yoga DrishTi – 12-5pm. Grand Opening Celebrations. A free mini-festival, open to all. There will be raffles, prizes, and discounts on passes, music, art, Reiki and more. Free. 159 Caroline St, Rochester. 585-329-3028. YogaDrishTi.com.
SUNDAY, NOVEMBER 2 MicroBirth Film – 3-5pm. A new feature-length documentary looking at birth in a whole new way; through the lens of a microscope. Free. Curves Fitness Center. 563 Titus Ave, Irondequoit. 585-2662782. VegaChiropracticWellness.com.
TUESDAY, NOVEMBER 4 The Advocacy Center –12-1pm. Lunch & Learn, CSE Overview, bring a lunch and learn how The Committee on Special Education (CSE) is responsible for developing a child’s IEP (Individualized Education Plan). The workshop will explain the overall purpose and the role of parents. 590 South Ave, Rochester. Free, registration required, 585-5461700, x 399. AdvocacyCenter.com. Real Life Food and Fitness –7pm. Sugar: Evil and Essential. Learn how to manage cravings, and why you may be having cravings to begin with. With Health Coach Bria Anderson. $10/nonmembers. 1290 University Ave, Rochester. 585-441-9441. RealLifeFoodAndFitness.com.
THURSDAY, NOVEMBER 6 Inspire Yoga – 6pm. Open Vinyasa class, followed by a champagne toast to celebrate the 4th anniversary of Inspire Yoga. With Joan Nichols, owner. Free. 1802 Penfield Rd, Penfield. InspirePenfield.com. The Gluten Free Chef – 6:30-7:30pm. Introduction to gluten-free baking. This introductory class demonstrates the basic principles of gluten-free
baking. With Calvin Eaton and Blossom Fox. $15, ages 10+. Pieters Family Life Center. 1025 Commons Way, Henrietta. To register: 585-487-3500, TheGlutenFreeChefBakery.com/events.
savethedate THURSDAY, NOVEMBER 6 Healthy Alternatives – 7-8:30pm. Sound healing with singing crystal bowls and guided meditation. Sound energy healing focuses on creating vibrations that alter brain states and enabling shifts of consciousness which can aid in the healing process. 458 Stone Rd, Rochester. RSVP: Carol 585-787-6954. Angelhd1@hotmail.com.
FRIDAY, NOVEMBER 7 DONA-approved Birth Doula Training – Nov. 7-9. Julia Sittig: 585-613-1051; bbcJulia@ gmail.com. Patricia Predmore: 585-330-0600. BirthMatters1@aol.com. Healthy Alternatives Wellness Center – 7-8:30pm. Learn about some of the many benefits of Aromatherapy when used with the Vita Flex technique as well as the other ways to prevent illness using aromatherapy and how to stay healthy and well this flu season. $8/pp. 458 Stone Rd, Rochester. RSVP: 585-787-6954. Angelhd1@hotmail.com.
SATURDAY, NOVEMBER 8 Yoga DrishTi – 1-2:30pm. Family yoga class. Practicing yoga together, presents the opportunity to cultivate relationships with your family as well as with the community. Enjoy poses, breath work games and more. $20/pair, $5 each additional person, discount passes available. 159 Caroline St, Rochester. Preregister: 585-329-3028.YogaDrishTi.com. Ganondagan – 2-4pm. Haudenosaunee Women and Women’s Rights. Sally Roesch Wagner will discuss the influence of the Haudenosaunee women on the 19th Century women’s rights movement. Farmington Friends Meetinghouse, 187 County Rd 8, Farmington. Ganondagan.org. 585-742-1690.
MONDAY, NOVEMBER 10 Holistic Moms Network – 6:30-8:30pm. Thriving Naturally. Sandra Miceli, NP will discuss ways to naturally and safely heal children’s allergies and health issues with discussion on probiotics, nutrition and prevention. 36 S Main St, Pittsford. Holistic Moms.org. Facebook.com/RochesterNYChapter.
TUESDAY, NOVEMBER 11 Ganondagan – 2-3pm. Canandaigua Treaty Day. Celebrating the treaty between the USA and the six Nations of the Iroquois Confederacy. The treaty was signed in Canandaigua on November 11, 1794. The treaty established friendship and peace between the United States and the six nations as well as affirmed the land rights and restored land rights to the six nations. Ontario County Surrogates Court, 27 N Main St, Ste 129, Canandaigua. Ganondagan.org. Pain Management and Aroma Touch – 6:45pm. Learn how essential oils can be used for pain management. With Michele Rueckwald. Free. 102 Constance Way, East Rochester. 585-202-6358. CommonScentsBlessings.com.
THURSDAY, NOVEMBER 13 The Gluten Free Chef – 6:30-7:30pm. Introduction to gluten-free baking. This introductory class demonstrates the basic principles of gluten-free baking. With Calvin Eaton and Blossom Fox. $15 ages 10+. Pieters Family Life Center. 1025 Commons Way, Henrietta. To register: 585-487-3500. TheGlutenFreeChefBakery.com/events.
savethedate MONDAY, NOVEMBER 17 Healthy Alternatives – 7-8:30pm. Sound healing with singing crystal bowls and guided meditation. Sound energy healing focuses on creating vibrations that alter brain states and enabling shifts of consciousness which can aid in the healing process. 458 Stone Rd, Rochester. RSVP: Carol 585-787-6954. Angelhd1@hotmail.com.
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TUESDAY, NOVEMBER 18 The Advocacy Center – 12-1pm. Lunch & Learn, CSE Overview, bring a lunch and learn how The Committee on Special Education (CSE) is responsible for developing a child’s IEP (Individualized Education Plan). The workshop will explain the overall purpose and the role of parents. 590 South Ave, Rochester. Free, registration required 585-5461700, x 399. AdvocacyCenter.com.
ongoingevents
Real Life Food and Fitness – 7pm. Food as Medicine: Using Nutrition to Heal Yourself. Discover how positive lifestyle choices can improve your immune system and increase vitality at any age. With Health Coach Melaney Bernhardt. $10/ nonmembers. 1290 University Ave, Rochester. 585441-9441. RealLifeFoodAndFitness.com.
WEDNESDAY, NOVEMBER 19 Aromatic Holiday Open House – 6-9pm. Please arrive between 6-8pm. Create your own aromatic holiday gifts. With Aromatherapist, Mindy MacLaren. $5-$10/gift with 1 product included. Eastside Wellness Center. 625 Ayrault Rd, Fairport. Pre-register by the 16th. 585-755-5511. Mindy at info@SweetAndWoodsy.com.
sunday Brockport Farmers’ Market – 8am-1pm. Market Street, between Main St and Water St, Rochester.
Emotional Health and Mood Management with Essential Oils – 6:45-8:30pm. Learn how essential oils can be used to balance your emotional health and moods. With Michele Rueckwald. Free. 102 Constance Way, East Rochester. 585-202-6358. CommonScentsBlessings.com.
Brighton Farmers’ Market – 9am-1pm. Brighton High School, 1150 Winton Rd, Rochester. Info@ BrightonFarmersMarket.org.
THURSDAY, NOVEMBER 20
Penfield Farmers’ Market – 9am-1pm. 1801 Fairport Nine Mile Point Rd, Penfield. Rebecca Ward: Rebecca@Grossmans.com.
The Gluten Free Chef – 6:30-7:30pm. Introduction to gluten-free baking. This introductory class demonstrates the basic principles of gluten-free baking. With Calvin Eaton and Blossom Fox. $15 ages 10+. Pieters Family Life Center. 1025 Commons Way, Henrietta. To register: 585-487-3500, TheGlutenFreeChefBakery.com/events. Labyrinth Quest – 7-9pm. Community Labyrinth Walks. Introduction to the Labyrinth and a variety of healing services, live music, a healing boutique with items for purchase. Free. First Unitarian Church, 220 S Winton Rd, Rochester. Harriette Royer 585-436-9171. Walk@LabrynthQuest.org, LabyrinthQuest.org.
savethedate SATURDAY, NOVEMBER 22 Assisi Institute – 9am-5pm. Assisi Wellness Day. A holistic wellness fair featuring a variety of demonstrations, samples, presentations and more. Featuring many holistic exhibitors and vendors. Free. The Assisi Institute, 1400 N Winton Rd, Rochester. 585-473-8731. Assisi-Institute.org/wellness-day.
THURSDAY, NOVEMBER 27 Inspire Yoga – 9-10am. Charity yoga class for the Eastside YMCA’s Invest in Youth campaign. $15/ minimum donation. 1802 Penfield Rd, Penfield. InspirePenfield.com.
Hamlin Farmers’ Market – 9am-1pm. Hamlin Town Hall parking lot, 1656 Lake Rd, Hamlin. Hamlinny.org.
tuesday Rochester Public Market – 6am-1pm. 280 N Union St, Rochester. 585-428-0907. Pittsford Farmers’ Market – 9am-1pm. 3400 Monroe Ave, Colony Plaza, Pittsford. Cindy Christ: 585-733-8104. Mendon Farmers’ Market – 4-7pm. 101 Mendon Ionia Rd (Rte 64), Rochester. Rosita Caridi-Miller: FarmersMarket@cibi-com.
Rochester, NY
thursday Rochester Public Market – 6am-1pm. 280 N Union St, Rochester. 585-428-0907. Greece Ridge Mall Farmers’ Market – 9am-3pm. Ridge Rd West and Long Pond Rd, Near Sears parking lot, Rochester. Melanie Fazio: 585-227-2525. Kayla O’Keefe: KOKeefe@Wilmorite.com. Rush Farmers’ Market – 3-6:30pm. United Methodist Church, 6200 Rush-Lima Rd, Rush. Barbara Kingsley: Rushumc@Rochester.rr.com. Pittsford Village Farmers’ Market – 4-7pm, ends Oct 16. N Main St, Western entrance to the library parking lot, Pittsford. Amy Vliestra: 585-576-4219. PittsfordVillageFarmersMarket@ gmail.com. Irondequoit Farmers’ Market – 4-8pm (or dusk). Ends Oct 23. Irondequoit Town Hall parking lot, 1280 Titus Ave, Rochester. Donna Pacora: 585-4678840, Irondequoit.org.
Churchville Farmers’ Market – 4-7:30pm. 23 E Buffalo Rd, Churchville. Scott and Chris: 585478-4628.
saturday
Westside Farmers’ Market – 4-7:30pm. 34 Monica St, Rochester. Jackie Farrell: Farrugby@yahoo.com.
Rochester Public Market – 5am-1pm. 280 N Union St, Rochester. 585-428-0907.
Tea-Licious Trendz – 3-7pm. Participate in weekly events and informational sessions. Topics discussed; essential oils, raindrop therapy, massage, reflexology and more. Learn while enjoying organic looseleaf teas. 489 Plank Rd, Webster. Cynthia Evans: HealthyTeaz@gmail.com.
Fairport Farmers’ Market – 7am-12pm. 58 S Main St, Fairport. Fritz May: 585-223-0313.
wednesday Webster Joe Obbie Farmers’ Market – 2-6pm. Webster Towne Center Plaza, Holt and Ridge Rd, Webster. Nancy Elliot: DNE958@aol.com. University of Rochester Farmers’ Market – 3-6pm. Medical Center, Flaum Atrium, 601 Elmwood Ave, Rochester. Gary Jones: 585-273-3786.
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Monroe Village Farmers’ Market – 4-7pm, ends Oct 15. Blessed Sacrament Church parking lot, 730 Monroe Ave, Rochester. Allen Krisiloff, 585473-4470.
RochesterAwakenings.com
Chili Farmers’ Market – 8am-1pm. Chili Paul Plaza, 3240 Chili Ave, Rochester. Robert Springer: RS@Rochester.rr.com. North Chili Farmers’ Market – 8am-1pm. United Methodist Church parking lot, 2200 Westside Dr, Ogden. James Miller: 585-293-0841. Pittsford Farmers’ Market – 9am-1pm. 3400 Monroe Ave, Colony Plaza, Pittsford. Cindy Christ: 585-733-8104. Greece Ridge Mall Farmers’ Market – 9am-3pm. Ridge Rd West and Long Pond Rd, Near Sears parking lot, Rochester. Melanie Fazio: 585-227-2525. Kayla O’Keefe: KOKeefe@Wilmorite.com.
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communityresourceguide Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@RochesterAwakenings.com to request our media kit.
CHIROPRACTIC
ACUPUNCTURE PERINTON FAMILY ACUPUNCTURE Renee Nearpass, LAC Cedarwood Office Park 6800 Pittsford-Palmyra Rd, Ste 350, Fairport 585-598-3866 Renee@PerintonFamilyAcupuncture.com PerintonFamilyAcupuncture.com
As a licensed acupuncturist, expertise includes Chinese Herbal medicine, tui na (Chinese medical massage), qigong and Eastern dieter therapy. Other services are pain management, women’s and pediatric health care and much more. See ad, page 13.
AROMATHERAPY SWEET & WOODSY AROMATHERAPY
Mindy MacLaren, Certified Aromatherapist 625 Ayrault Rd, Fairport 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.
BIRTH EDUCTION ROCHESTER AREA BIRTH NETWORK
Amy Haas and Dianne Cassidy Ahaas@RABN.com DianneCassidy@Rochester.rr.com RABN.org The purpose of Rochester Area Birth Network is a resource that advocates health, safety and informed options in childbearing. Rochester Area Birth Network supports the Mother-Friendly Childbirth Initiative, a wellness model of maternity care issued by the Coalition for Improving Maternity Services (CIMS), a group of individuals and national organizations with concern for the care and well-being of mothers, babies, and families.
DERLETH CHIROPRACTIC
East Side Wellness Center Dr Paula and Dr Phil Derleth 625 Ayrault Rd, Fairport 585-598-3535 DerlethChiropractic@gmail.com DerlethChiropractic.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 9.
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 6.
ENVIRONMENTAL RESOURCES ROCHESTER GREENOVATION
1199 E Main St, Rochester, NY 14609 585-288-7564 Info@RochesterGreen.org RochesterGreen.org Services include, deconstruction (disassembling and collecting material for reuse), green clean out (reusing and recycling items left behind after a move), event hosting (rent affordable space for an event) and recycling (keeping items out of the landfills).
FUNCTIONAL NUTRITION ROCHESTER HOLISTIC CENTER Kimberly Kavanagh 890 Westfall Rd, Ste C, Rochester 585-690-3782 RochesterHolisticCenter.com
Wi t h o v e r 2 0 y e a r s experience, Kim helps patients by identifying & correcting nutrition deficiencies that have resulted in chronic health maladies. Specialties include depression, anxiety, arthritis, Autoimmune conditions, and many more. See ad on back cover.
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GLUTEN-FREE THE GLUTEN FREE CHEF Calvin Eaton 181 Monroe Ave, Rochester 585-369-6321 TheGlutenFreeChefBlog.com
The Gluten Free Chef is a glutenand dairy-free bakery and a gluten-free general store. Custom wedding cakes, pastries, cookies, muffins and much more. Open Tues-Fri; 11am-7pm (closed Sun & Mon). See ad, page 27.
HOLISTIC CENTER ROCHESTER HOLISTIC CENTER
Anu Chaudhri, President 890 Westfall Rd, Ste C, Rochester 585-690-3782 AnuChaudhri@RochesterHolisticCenter.com Info@RochesterHolisticCenter.com RochesterHolisticCenter.com Offering health and wellness services, such as nutritional counseling, Zumba, therapeutic yoga, massage therapy and a weight-loss program. See ad on back cover.
HOLISTIC HEALTH PEACE AND PEAR
Christine Porter, CHHP, AADP 585-598-6616 Christine@PeaceAndPear.com PeaceandPear.com Creates customized plans for clients to assist them in losing weight, improve their energy, balance hormones and live healthier lives. See ad, page 24.
HYPNOSIS MONROE HYPNOSIS
Samuel Sanfratello, MS 3380 Monroe Ave, Ste 208, Pittsford 585-678-1741 Sam@MonroeHypnosis.com MonroeHypnosis.com Offering a variety of services designed to help our clients lead happy and healthy lives. All hypnotic techniques empower you to reach your goals, overcome fears, and live the life you want to live. See ad, page 7.
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. See ad on back cover.
INTEGRATIVE PSYCHIATRY ROCHESTER HOLISTIC CENTER Mahipal Chaudhri, MD 890 Westfall Rd, Ste C, Rochester 585-690-3782 RochesterHolistic Center.com
Dr Chaudhri is an integrative psychiatrist offering alternative treatments for mental health, including Transcranial Magnetic Stimulation. She uses supplements, nutrition and metabolic workups in addition to a traditional medicinal approach. See ad on back cover.
JEWELRY SMALL PRINT ROCHESTER
Alicia Thompson, owner 585-402-9028 Alicia.Thompson@SmallPrint.com SmallPrint.com Capture your loved ones fingerprint, hand/footprint, drawings, writings and your pets paw prints, as well, in pure silver. Choice of charms, pendants and more.
FINGER LAKES YOGASCAPES
Jennifer Hess & Leslee Schenk Trzcinski 585-746-2674, 585-362-6715 FingerLakesYogascapes.com Seasonal mind and body adventure retreats for women, featuring yoga, physical activites, journaling, meditating, farm-to-table food, local wines and more. Located in the beautiful NY Finger Lakes region.
NATUROPATHIC LAURA SLEGGS, ND
2425 Clover St, Rochester 10773 Poags Hole Rd, Dansville 607-661-5497 DrLauracs@gmail.com DrLauraND.com
THERMAL IMAGING DYNAMIC THERMAL IMAGING Carol Knapp, CCT, Ofc Mgr 550 Latona Rd, Bldg D, Greece 585-734-6083 • NYDTI.com
Provides radiation-free, noninvasive body scanning for monitoring overall health & wellness. This 100% safe & FDA approved system is available to men, women & children. With the use of infrared imaging technology minute changes in the skin due to cancer can be found years in advance. See ad, page 17.
THERAPEUTIC MASSAGE
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 5.
SURVIVING NATURALLY
Sandra Miceli, RN, FNP 75 W Main St, Webster 1-800-664-0613 Thriving@SurvivingNaturally.com
ONONDAGA SCHOOL OF THERAPEUTIC MASSAGE
Tom Gallagher, Director of Admissions 302 N Goodman St, Ste 200, Rochester 585-241-0070 RocAdmissions@OSTM.edu • OSTM.edu Committed to provide students with training in the science of massage. OSTM has helped hundreds of individuals get training, qualifications and professional support. See ad, page 8.
Surviving Naturally provides services in the areas of integrative family health, natural skin, nail and hair care, counseling services for individuals and families. See ad, page 13.
PARENTING HOLISTIC MOMS NETWORK
MINDBODY BODYMIND FLOAT CENTER 622 Park Ave, Rochester 585-413-0616 Info@BodymindFloatCenter.com 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 & much more. See ad, page 23.
DOTERRA ESSENTIAL OILS
Michele Reukwald 585-202-6358 CommonScentsBlessings@gmail.com As a wellness advocate, Michele educates on the uses of essential oils. See ad, page 5.
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.
TEA TEA LICIOUS TRENDZ Cynthia Evans 489 Plank Rd, Webster 585-727-1457 HealthyTeaz@gmail.com HealthyTeaz.com
Offering premium organic loose-leaf tea and herbals. Custom blends are made in small batches to ensure ultimate freshness and taste. They also offer wellness products, such as natural skincare and makeup.
Develop an attitude
of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation. ~Brian Tracy
natural awakenings
November 2014
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