Natural Awakenings Magazine, Broward County, Florida, November 2021

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HEALTHY

LIVING

HEALTHY

PLANET

SACRED MOVEMENT Dance that Opens the Portal to Oneness

PLANT MEDICINE And How it Heals Us

COGNITIVELY CORRECT

How to Preserve Brain Health

GOOD-MOOD FOODS

Thanksgiving Fare that Boosts Mental Health

November 2021 | Broward County, Florida | NaBroward.com

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letter from the publisher

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ake time this November to focus on being thankful. Giving thanks takes many forms. For some, it’s sending a card, letter, or email, or it could be a phone call, reaching out to friends and family. Some will plant a tree, donate money to a worthy charity, volunteer their time for a beach clean-up, help out at a soup kitchen, read to children, or spend their time in any of thousands of ways to give back and give thanks.

The Thanksgiving holiday meal may include traditional foods. For many groups and families, there is a focus on having a tasty variety of plant-based options, creating new traditions for the main meal and desserts. For some good-food-mood enhancers, see our article titled Eat Well to Feel Well beginning on page 12. Be inspired to try out some new, innovative recipes!

When we receive thank you notes from our readers, we often hear that our magazine is read from “cover to cover”.

We are thankful we can share with the community such great content. This month within the Health Briefs starting on page 6, you will find a brief on the benefits of green tea and its constituents’ ability to boost cognition. Another brief discusses an increase in learning abilities in children through exercise.

One informative Global Brief titled Tree House talks about a sustainable option to cement (using non-renewable sand), resulting in a cross-laminated timber product. For details, see page 8.

Rearing children to be loving, helpful, kind, and curious is an ongoing task for parents and caregivers. The article on teenagers delves into school programs developed to address healthy coping skills for this stressed age group. Mindfulness brings focus on breath and places the participant squarely in the now, allowing 4

Broward County, Florida Edition

for a more relaxed state of being. See article page 24. A sidebar lists ten tips for teens on Mindfulness.

The Healing Ways article this month reviews ways to keep or restore a healthy brain. There’s a quote from neuroscientist Jill Bolte Taylor, and other top researchers and leaders in the wellness industry offer helpful resources and guidelines in counterbalancing the effects of aging to keep our brain as healthy as it can be. The left and right hemispheres of our brain have proven to be a neurological marvel in bouncing back (neuroplasticity). Read more about this fascinating topic on page 18.

The feeling of being one with the universe is reflected in many ancient sacred dances worldwide.

This conscious reflection on light and energy through intentional rhythmic movement can bring one into a state of oneness and bliss. Read about a variety of dance styles and the historical and societal reasons behind dancing. Enjoy the read on Sacred Dance, page 20. While listening to dance music, you may find yourself taking your shoes off and experiencing joyful, rhythmic movement. Feel oneness from your toes to your fingertips!

Thank you to all our readers helping in their ways to support and build on the diversity of our wellness community, seeking information and resources on how to live healthy for themselves and the planet.

“If you think in terms of a year, plant a seed; if in terms of 10 years, plant trees; if in terms of 100 years, teach the people.” ~ Confucius

Susan Q Wood Publisher NaBroward.com

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Contents 10

10 THE HEALING

POWER OF A HUG

12 EAT WELL TO FEEL WELL

Thanksgiving Fare that Boosts Mental Health

16 DYING WELL

Four Steps to a Good Death

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18 HEALTHY BRAIN

Strategies How to Prevent Cognitive Decline

20 SACRED DANCE

Moving into Divine Energy

22 DAVID CROW

on the Healing Power of Medicinal Plants

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24 MINDFULNESS

FOR STRESSED TEENS

School Programs Teach Healthy Coping Skills

DEPARTMENTS 6 news briefs 6 health briefs 8 global briefs 10 inspiration 12 conscious eating 18 healing ways 20 fit body 21 eco tip

22 wise words 24healthykids 27 calendar 27 classifieds 28 natural awakenings directory

November 2021

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he Natural Awakenings online national readership survey allows us to better serve our readers. “Your participation takes just five minutes, and will give us a better understanding of what you need and how well we’re delivering on your expectations,” says founding CEO Sharon Bruckman. “We’ll also use your responses to help guide the direction of future development.” One participant, selected at random, will receive a $100 Visa gift card.

With the interests and welfare of readers in mind, Natural Awakenings provides information and resources for living a healthier, happier life. Publishing in more than 50 communities nationwide, Natural Awakenings is one of the country’s most widely read healthy living magazines, with a loyal monthly readership of over 1.3 million.

Visit NaturalAwakenings.com/survey to participate. See ad page 30.

Boost Kids’ Learning Abilities with Exercise

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The right kind of exercise can help kids learn vocabulary better, suggests research from the University of Delaware. An article published in the Journal of Speech Language and Hearing Research reports that when 48 children between 6 and 12 years of age were taught new words before swimming, they scored 13 percent higher on a test of the words

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Broward County, Florida Edition

Eat High-Flavonoid Foods to Reduce Cognitive Decline Eating foods high in flavonoids— the antioxidant-rich plant compounds found in strawberries, oranges, peppers and apples—can reduce the risk of cognitive decline by 20 percent or more, reports new research published by the American Academy of Neurology. Researchers followed more than 78,000 people in their late 40s and early 50s for 20 years, asking them what they ate and to evaluate their cognitive skills. They found that those foods with more flavones, such as yellow or orange fruits and vegetables and some spices, reduced cognitive decline the most, at 38 percent—the equivalent of being three to four years younger in age.

Anthocyanins, found in blueberries, blackberries and cherries, were associated with a 24 percent reduced risk of cognitive decline. “The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples and pears,” says study author Walter Willett, M.D., a nutrition and epidemiology professor at Harvard T.H. Chan School of Public Health.

“And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago or if they started incorporating them more recently.” trang doan/Pexels.com

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health briefs

than children that did CrossFit-like exercises or colored pictures. Lead researcher Maddy Pruitt says that exercise is known to increase levels of brain-derived neurotrophic factor, a protein she describes as the “Miracle-Gro of the brain.” Swimming made a difference, she says, because it is an automatic movement, while the CrossFit exercises were new to them and required mental energy.

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Boost Cognition with Green Tea Compound

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news briefs

A single dose of 100 milligrams of the compound L-theanine— the amount found in four cups of green tea—improved reaction times and working memory of men and women in new research from Japan’s Central Research Institute, in Shizuoka.

In the double-blind, placebocontrolled study, 69 adults that self-reported cognitive decline reacted more quickly to computer-generated promptings and answered more questions correctly after ingesting the compound compared to the placebo.

r.f ._.studio/Pexels.com

Live Healthfully to Mitigate Genetic Cancer Risk Healthy lifestyle factors such as exercise, proper diet, low body mass index and abstinence from smoking and drinking correlate with decreased cancer incidence, even in those with a high genetic risk, according to a Chinese study published in Cancer Research. The researchers calculated and applied the genetic risks for 16 cancers in men and 18 cancers in women to genotype information from 443,000 citizens from England, Scotland and Wales registered in a databank. Notably, 97 percent of patients in the study had a high genetic risk of at least

mentatdgt /Pexels.com

A reduction of just 200 calories a day combined with aerobic exercise four times a week produced greater weight loss and better heart health in obese, sedentary adults than exercise alone or a 600-calorie reduction plus exercise, reports a new study in Circulation. Researchers from the Wake Forest School of Medicine, in WinstonSalem, North Carolina, tested 160 adults ages 65 to 79.

Those that combined exercise with 200 fewer calories a day lost 10 percent of their weight, about 20 pounds, over

five months. They had a 21 percent average increase in the aorta’s ability to expand and contract, a key indicator of heart health. Measures of aortic stiffness did not change significantly for the exercise-only group or the 600-calorie-reduction-plus-exercise group. Weight loss was similar for both caloriereduction groups, even though one group consumed nearly three times fewer calories per day.

one cancer type. Among patients with high genetic risk, the five-year cancer incidence was 7.23 percent in men and 5.77 percent in women with an unfavorable lifestyle.

That compared with 5.51 percent in men and 3.69 percent in women with a favorable lifestyle, effectively moving them into an intermediate risk category.

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November 2021

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Kid Safe

global briefs

Bye-Bye to a Nasty Pesticide

Knock On Wood

courtesy of Svenskt Tra

A Swedish method of building using cross-laminated timber (CLT) is emerging as a climate-friendly alternative to traditional, concrete-based construction. The foundation is cement, but multistory wooden structures of 13 floors and higher are possible. Using timber has environmental benefits in the form of lowered carbon emissions. Mathias Fridholm, director of Svenskt Tra (Swedish Wood), an industry organization, says, “Wood is in many ways an excellent material for building in dense cities, because we can prefabricate all the elements in factories instead of onsite.” Prefabrication speeds construction and reduces truck traffic. CLT is not only strong and light, it is breathable; it holds heat, but doesn’t need plastic layers to manage moisture like concrete, which also requires sand, a non-renewable resource that requires drudging seabeds. Managed forests are renewable and serve as a carbon storage facility.

Anna Ervast Oberg, a project manager at Swedish real estate developer Folkhem, advises that just changing the structure of a building to wood from concrete would result in an immediate 50 percent reduction in emissions. “What we have to do now is to stop the emissions, very fast. This gives us a hint of where we should be focusing; where we can make the biggest difference.”

After a multiyear effort, the U.S. Environmental Protection Agency (EPA) has ruled that chlorpyrifos, a pesticide linked to neurological damage in children, including reduced IQ, loss of working memory and attention deficit disorders, can no longer be used on food.

EPA Administrator Michael Regan cites the action as an overdue step to protect children and farmworkers from dangerous consequences of the pesticide. “EPA will follow the science and put health and safety first.” The ruling will take effect in February 2022.

Patti Goldman, an attorney for Earthjustice, says, “Chlorpyrifos will finally be out of our fruits and vegetables.” The pesticide has been sprayed on crops such as strawberries, apples, citrus, broccoli and corn since 1965.

Up until 2000, it was used to kill ants, roaches and mosquitos. The Natural Resources Defense Council notes that it will still be allowed for other uses such as cattle ear tags. aquir/AdobeStock.com

Tree House

Give thanks not just on Thanksgiving Day, but every day of your life.

Appreciate and never take for granted all that you have. ~Catherine Pulsifer

Wicked Wonders

The U.S. Department of Agriculture (USDA) has labeled cogongrass (Imperata cylindrica), a native plant of Southeast Asia, as one of the world’s worst invasive weeds. It’s banned as an invasive species by the Federal Noxious Weed Act of 1974, but a study published in the peerreviewed journal Frontiers in Ecology and the Environment by the University of Massachusetts Amherst discovered that this and about 1,300 other invasive plants are sold at garden centers, nurseries and other retailers.

Lead author Evelyn M. Beaury, a graduate student in organismic and evolutionary biology at University of Massachusetts, says that she and her fellows found cogongrass was being sold by 33 outlets in 17 states. She notes, “This is a tricky case, because plant breeders are marketing a sterile cultivar, but research shows these plants are not completely sterile and can still become invasive.” According to the USDA, there are no known effective biological control methods. Beaury states, “While patchy state regulations definitely contribute to the widespread availability of invasive plants in the U.S., it’s clear we as a public also lack awareness about which plants are invasive and how they spread to new areas. If we want to continue to protect native ecosystems, regulators and managers need more resources to do so.”

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Broward County, Florida Edition

NaBroward.com

pornsawan/AdobeStock.com

Banned Invasive Weeds for Sale

Storm Clouds

Sorting Soirée

Lake Urmia, in Iran, has decreased in size by 50 percent from 2,085 square miles in the 1990s to 965 now, and the Department of Environmental Protection of West Azerbaijan is concerned that it may disappear entirely. Scenarios like this are multiplying in the Middle East because the water table is becoming depleted. Persistent drought and high temperatures, in addition to poor water management and overuse, create a bleak outlook unless changes are made. A study by the Iranian Energy Ministry found the fate of the lake was more than 30 percent attributable to climate change.

Iran, Iraq and Jordan extract copious amounts of water from the ground for irrigation, and Charles Iceland, global director of water at the World Resources Institute, says, “They’re using more water than is available routinely through rain.” In Iran, a network of dams used by the agriculture sector uses about 90 percent of the nation’s supply. “Both declining rainfall and increasing demand in these countries are causing many rivers, lakes and wetlands to dry up,” Iceland says. As areas become uninhabitable in the future, political violence may emerge over how to share and manage rivers and lakes. Transboundary usage must be regulated and monitored if there is any hope to resolve the crisis.

Americans use a single recycling stream in which everything goes into one bin to be sorted and cleaned at the designated collection point; a system that requires too much labor with less-than-stellar results. A study conducted by the South Korean SK Group asked 1,500 U.S. adults about sustainable packaging and found that 72 percent prefer products with easily recycled or reused packaging, but don’t understand what can actually be recycled. Fortytwo percent were not aware that containers such as plastic bottles cannot be recycled without removing the label. When dirty and labeled recyclables are deposited with clean recyclables, they contaminate the whole batch, creating massive amounts of unnecessary waste.

SKC Inc. has introduced Ecolabel, the first shrink sleeve label that doesn’t need to be removed from plastic bottles to be recycled. This removes the burden from the consumer and recyclers while making the process easier. Recyclops uses independent drivers to service recycling routes, creating income for locals and sustainable living options for residents. They’re innovating the recycling pickup process by using an Uber Eats-type phone app to enable the pickup of recyclables from areas that aren’t being serviced.

Renovating the Recycling Stream

courtesy of Recyclops.com

courtesy of Google Maps

Water Shortage is a Global Problem

November 2021

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inspiration

The Healing Power of a Hug

jason stitt/AdobeStock.com

by Marlaina Donato

W

hen we were children, a hug helped to take the sting out of a skinned knee or quell first-day-of-school jitters. In adulthood, hugs are not as plentiful or practical; many people lack partners or loved ones, and the gesture—both giving and receiving—is too often labeled as sentimentality. As we continue to move through life with pandemic restrictions, hugs can feel risky at a time when we need them the most.

A hug elicits a powerful shot of neurotransmitters like oxytocin, serotonin and dopamine, and we don’t necessarily need another human to reap the benefits.

Wrapping our arms around a breezeswept tree in the backyard or on a hiking trail can lower heart rate and set our

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Broward County, Florida Edition

brains abuzz with feel-good endorphins.

Earlier this year, the forestry service in Iceland invited people to cuddle up to trees to offset COVID-19 isolation and get in a good dose of forest bathing.

Scientific research, including a study from Carnegie Mellon University, backs what unapologetic huggers have always known: Even the most casual embrace can help to lower stress, boost immunity and promote a better night’s sleep.

Cuddling up with a stuffed animal is a part of everyday life for 43 percent of American adults, with men taking the lead. Befriending a plush toy is part of some trauma recovery programs and has a soothing effect on those navigating the dark waters of grief, loss and chronic anxiety. Snuggling up under a NaBroward.com

warm, weighted blanket is also akin to a hug, and has benefits much like the real thing.

Holding and being held strengthens the body’s defense systems, as well as romantic partnerships, friendships and our relationship with ourselves.

Opening our arms can foster the spiritual discipline of not only giving, but receiving—a vital requirement in self-care. In a time of chaotic uncertainty, isolation and change, hugs can be medicine; they can also be a powerful metaphor and reminder to remain open, willing and beautifully human.

Marlaina Donato is a mind-body-spirit author and recording artist. Connect at WildflowerLady.com.

CBCT Scan

by Dr. Yolanda Cintron

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or some time now, we have had our state-of-the-art Kavo Cone Beam 3D Imaging, and it has been one of the best pieces of equipment we’ve ever bought! It has been able to detect abscesses (infections) that a traditional X-ray cannot, and for that reason, our patients are very grateful. Thanks to the CT scan, we’ve been able to take care of our patients right away and avoid their situations becoming worse.

This type of CT scanner uses a special technology to generate three-dimensional (3-D) images of dental structures, soft tissues, nerve paths and bone in the craniofacial region in a single scan. Images obtained with cone beam CT allow for more precise treatment planning. Cone beam CT is not the same as conventional CT. However, dental cone beam CT can be used to produce images that are similar to those produced by conventional CT imaging. With cone beam CT, an X-ray beam in the shape of a cone is moved around the patient to produce a large number of images, also called views. Both CT scans and cone beam CT produce high-quality images.

Cone beam CT provides detailed images of the bone and is performed to evaluate diseases of the jaw, dentition, bony structures of the face, nasal cavity and sinuses.

It does not provide the full diagnostic information available with conventional CT, particularly in evaluation of soft tissue structures such as muscles, lymph nodes, glands and nerves. However, cone beam CT has the advantage of lower radiation exposure compared to conventional CT. More often than not, a traditional 2D X-ray taken in the chair will not catch an abscess. The benefit of having the CT scan is that you are avoiding any possible infection to spread to other teeth, causing more damage. With the CT scan, you are able to detect it right away and nip it in the bud!

Apart from taking the scan, we also send the CT scan out for a radiology report to have it interpreted by a radiologist, someone that specializes in reading scans and detailing everything he/she finds.

The radiologist looks at everything—they even measure your airway and check if it is within normal limits.

like to be comprehensive and thorough. A lot can change in a year. By doing this annually, you are ensuring everything is in good condition, such as your bone health, sinuses, airway, etc.

As an example, I had an apical abscess on a front tooth and began experiencing pain; I took an X-ray. I didn’t see anything and thought this to be strange. Fast forward a few days when I decided to have a CT scan done in the office; sure enough, there was a huge abscess. Thanks to that CT scan, I was able to detect an infection that would have spread to the adjacent teeth, but since I caught it in time, I was able to avoid that from happening.

As a biological dentist, I want to go above the standard of care for my patients and offer them every single safe resource under the sun in order for them to get the results they deserve; by implementing the CT scan as an essential diagnostic tool, I am doing just that.

In 2021, let’s make our health a priority, your health is your wealth. Take action. Call us today, use code #NANov21 for $50 off your new patient consultation exam and X-rays.

God Bless and keep you protected.

Love, Dr. Yolie

FAQs: Does the CT scan hurt?

No! It is painless and easy.

How long does it take?

About 30-40 seconds.

How often do I need one?

I think it is wise to have one done every year. I

“Though the mountains be shaken and the hills be removed, yet my unfailing love for you will not be shaken nor my covenant of peace be removed,” says the Lord, who has compassion on you. ~ Isaiah 54:10 NIV

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Advertorial ~ International Center for Dental Excellence 2021 E. Commercial Blvd., Ste 208, Ft Lauderdale, FL 33308 GoNaturalDentistry.com DrYolie.com Info@DrCintron.com Office, 954-938-4599 Cell, 561-289-8721

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conscious eating

Eat Well to Feel Well thanksgiving fare that boosts mental health

by Christy Ratliff

jchizhe/AdobeStock.com

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Broward County, Florida Edition

NaBroward.com

cross America, people of all ages are struggling with mental health issues. Nearly one in five people is living with a mental health condition, and the number of people seeking help for anxiety and depression is skyrocketing, reports Mental Health America. According to the organization’s 2021 State of Mental Health in America Report, suicidal thoughts are increasing among both adults and children, and 9.7 percent of youth is experiencing severe major depression compared to 9.2 percent last year. The highly contagious COVID-19 Delta variant has only exacerbated these mental health challenges.

The hope and help we seek may be as close as our own kitchen.

Accumulating research shows that a diet rich in highly processed foods may increase the risk of developing or worsening various mental health conditions. But a nutrient-based diet rich in fresh fruits and vegetables; omega-3 fatty acids; nuts, seeds and legumes; whole grains, fresh herbs and spices; fish and olive oil, may help to support and enhance mental health. We can start this Thanksgiving by serving up healthier, nutrient-rich options to alleviate anxiety and depression, stabilize mood and promote mental health and wellness.

“The gut/brain connection helps us understand the food/mood connection,” explains Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist, professional chef, nutrition specialist and author of the national bestseller This is Your Brain on Food. “The enteric nervous system—that is, the nerves supplying the gastrointestinal tract—totals over 100 million neurons and communicates directly with the brain, or central nervous system, by way of the vagus nerve, which is responsible for our ‘rest-and-digest’ response.

“It’s also vital to note that the gut contains the highest number of serotonin receptors, and the gut itself produces all the neurotransmitters that are also made in the brain, including serotonin, often called the happiness hormone. In turn, these neurotransmitters are implicated in sound mental health or potential problems when they are deficient.”

“What we eat affects mental health in many ways,” adds Amy Spindel, a functional holistic nutritionist in Plano, Texas, and founder of FoodWithThoughtNutrition.com. “Nutrient deficiencies can cause poor neurotransmitter production. Insufficient vitamin B6, folate and vitamin B12 can be implicated in depression

and anxiety symptoms, as they are all needed for various stages of neurotransmitter production, especially serotonin, dopamine and GABA.” “Traditional sugary, high-carbohydrate foods promote unstable blood sugar and selectively feed inflammatory gut microbes,” Spindel says, suggesting that we skip the typical foods many of us associate with the holidays such as pecan pie, marshmallow-topped sweet potato casserole and canned cranberry sauce. “Blood sugar fluctuations cause the body to scramble in an attempt to re-regulate glucose, which may mean spikes of cortisol or adrenaline, as well as insulin. The end result can be depression and anxiety from excessive stress hormones and a glucose-starved brain.”

But making such changes, particularly during the holidays, isn’t easy. “If the thought of changing up the traditional Thanksgiving menu gives you pause, you are not alone—and this is why I believe in adding in habits (and in this case, dishes) which have a positive ripple effect on our bodies and our brain, allowing for a self-sustaining cycle in our lifestyle,” advises Naidoo.

“As a nutritional psychiatrist, I feel that we are more emotionally nurtured by a feeling of abundance in ‘adding’ new Thanksgiving

dishes than thinking about this as ‘excluding’ foods,” she notes.

“For example, tossing a fresh, folate-rich spinach and arugula salad with bits of antioxidant-rich strawberries, crisp roasted chickpeas and omega-3-rich olive oil adds color, flavor and a plethora of mood-nourishing ingredients to the dinner table. Even adding extra veggies to existing dishes, such as allicin-rich garlic to green beans or extra celery and fresh herbs to stuffing, adds in powerful phytonutrients with gut-loving fiber.”

“Thanksgiving favorites that are ample in neurotransmitterproducing nutrients include turkey, shellfish, sweet potatoes and acorn squash, asparagus, leafy greens, oranges and green beans,” Spindel adds.

While it’s true that we cannot control a global pandemic or solve the mental health crisis in America with positive thinking alone, we can minimize our feelings of powerlessness and despair by making small but significant dietary changes—not just on Thanksgiving, but every day of the year.

Christy Ratliff is a professional health and wellness writer based in Central Florida.

Feel-Good Recipe Ingredients

n Pistachios. These tree nuts, which are actually

seeds, are rich in healthy fats, vitamins and minerals.

According to a Pennsylvania State University study, eating pistachios may reduce the body’s response to daily stress. n Honey. A National Institutes of Health study

shows that the nutrients in raw honey may enhance mood and help with insomnia. It’s also rich in antioxidants, which contain anti-inflammatory properties that help protect the brain. n Fresh herbs. Sage provides natural anti-

anxiety properties, while thyme and rosemary are rich sources of micronutrients and flavonoids, shown to protect against inflammation in the brain, a key factor in major depressive disorder.

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Apples. Nutrient-rich apples are a good source of quercetin, a plant flavonoid, which studies suggest may be beneficial for mental health.

n Green beans. An excellent source of vitamin

A, green beans help fight inflammation and support the nervous and immune systems. They are high in folic acid, a B vitamin that studies have shown to potentially lower the risk of depression. n Tomatoes. Several studies show that regular consumption of tomatoes may help ward off depression.

n Olive oil. Multiple studies show that low

levels of olive oil, in conjunction with a Mediterranean-style diet, has a positive impact on mental health and brain function. n Cornmeal. Naturally gluten-free, cornmeal is an

excellent source of folate, an important B vitamin.

Research from the National Institutes of Health suggests that those with low levels of folate are more likely to experience depression.

n Raisins. A great source of vitamin B, raisins can

all images via AdobeStock.com

Some study-proven foods to enhance mood found in the following recipes include:

help the brain produce serotonin, an important neurotransmitter for reducing many anxiety-related symptoms.

November 2021

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Goat Cheese Appetizer with Honey, Fig and Pistachios 1 medium, fresh goat cheese log (about 11 oz) ¼ cup roasted pistachios, chopped ¼ cup honey (this recipe calls for 2 Tbsp; others call for ¼ cup) 1 to 2 Tbsp fig spread Healthy selection of whole-wheat crackers, vegetable chips, etc.

photo by Christy Ratliff

Spread chopped pistachios on a small plate. Roll goat cheese in pistachios to coat sides and top. Transfer to a serving tray and sprinkle whole pistachios on top and around the cheese.

Drizzle honey over and around cheese log. Warm fig spread for 5 to 10 seconds in a microwave. Drizzle spread over cheese log or half of cheese log, as desired. Serve with whole-wheat crackers or chips.

Courtesy of Susan Randall. For more information, visit SimpleHealthyKitchen.com.

Buzz’s Fresh Herb and Apple Sage Stuffing

photo by Christy Ratliff

1 loaf bread, toasted (whole wheat (WW) or half WW, half French bread) ¼ cup unsalted butter 2 cups celery, chopped 1 large yellow onion, chopped 1 to 2 cloves garlic, chopped (to taste) 3 Granny Smith apples, chopped, with skin on ¼ cup sage leaves, chopped ¼ cup fresh rosemary, chopped 1 to 2 Tbsp fresh thyme, chopped 2½ cups reduced sodium vegetable or chicken broth 2 eggs 1 to 2 tsp salt to taste (may substitute nutritional yeast or fresh dill)

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Preheat oven to 350° F. Grease a large, 2-to-3-inch-deep casserole or baking dish. Toast bread and cut into 1-inch cubes. Set aside. Melt butter in a large pan. Add celery, onion, garlic, apples and fresh herbs. Stir to mix and cook until softened, about 10 to 15 minutes. Remove from heat and cool. Beat eggs in a large mixing bowl. Add bread cubes and apple/vegetable/fresh herb mixture into the egg mixture. Add broth and salt (or nutritional yeast or fresh dill) and mix well. Spoon stuffing into prepared casserole dish. Cover with foil and bake for 30 minutes. Uncover and bake for 20 to 30 minutes more or until golden-brown crust forms. Remove from oven, uncover and cool.

Courtesy of Buzz Spence. For more information on fresh herbs for emotional health, visit MotherEarthLiving.com.

Greek-Style Green Beans (Fasolakia Lathera) ⅓ cup olive oil 1 onion, chopped 1 lb green beans 1 medium potato, sliced (¼-inch thickness, cut in half) 3 medium tomatoes, chopped, or 12 to 15 oz chopped tomatoes ¼ cup parsley, chopped 1 tsp sugar ½ tsp salt Fresh pepper

photo by Christy Ratliff

In a medium pot, heat olive oil on low to medium heat. Sauté onion until softened. Add potatoes and heat for 2 to 3 minutes. Add beans and mix with olive oil until coated. Add tomatoes, parsley, sugar, salt and pepper. Mix well. Add just enough hot water to cover the beans halfway. Cover and simmer for about 40 minutes, or until beans are soft and most of the liquid is absorbed. May be served as a side dish for four people or a vegetarian/vegan entrée for two.

Courtesy of Elena Paravantes, RDN. For more information and Mediterranean recipes, visit OliveTomato.com.

Seluisauganasda Cherokee Cornmeal Cookies

Here’s a creative, nutritious way to celebrate indigenous tradition during the holidays while also being mindful of mental health.

photo by Christy Ratliff

¾ cup softened butter ½ cup organic brown sugar 1 egg 1 tsp vanilla 1½ cups flour ½ cup cornmeal 1 tsp baking powder ¼ tsp salt ½ cup raisins (Other versions of this recipe include nuts and dark chocolate pieces.)

Preheat oven to 350° F. Spray cookie sheet with nonstick cooking spray and set aside. Using a wooden spoon, mix butter and brown sugar in a large mixing bowl. Add egg and vanilla.

Stir until smooth. Add flour, cornmeal, baking powder and salt. Add raisins. Mix well. Drop dough by rounded teaspoonful onto baking sheet. Bake 12 to 15 minutes or until slightly golden. Makes about 2 dozen small cookies.

Courtesy of La Potosina. For more information, visit IndigenousFoods.wordpress.com.

November 2021

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nikkizalewski/AdobeStock.com

Four Steps to a Good Death

by Ronica O’Hara

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n his deathbed, Apple founder Steve Jobs looked for a long time at his children, his sister and his wife, then moved his gaze to the space behind them. “Oh wow! Oh wow! Oh wow!” he gasped. No one can know for certain what he was experiencing, but his words point to the deep, mysterious potential of our final hours—the awareness of which can transform our life long before its end.

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“An awareness of dying, of death, can wake us up to life. It helps us live a life that’s rich and full and meaningful.

When we deny the truth of dying, we live less wholeheartedly, less completely,” says Frank Ostaseski, founder of the pioneering San Francisco Zen Hospice Project and author of The Five Invitations: Discovering What Death Can Teach Us About Living Fully. The pandemic has 51 percent of us thinking more about our own mortality, a survey shows. The subject of death has been slowly opening up in America: TV programs like Six Feet Under and Alternative Endings: Six New Ways to Die in America present dying and grief more realistically; thousands of small conversational gatherings called “death cafes” are being held each year; people are designing their own funerals and choosing green burial sites; and the field of “death doulas” is emerging to help families navigate the legal and emotional shoals. Half a century after the release of Elisabeth Kübler-Ross’ seminal book On Death and Dying, palliative care to ease pain is offered by two-thirds of American hospitals, and Medicare funding for endof-life hospice care has grown tenfold over the last two decades.

Yet for many, death remains the last taboo—85 percent of us have not discussed our last wishes yet with loved ones.

Thousands of studies in the emerging field of experimental existential psychology have found that when reminded subconsciously of death, people tend to drive faster, drink harder, smoke more and get meaner to out-groups in attempts to lower their anxiety.

But when we look death squarely in the face, that anxiety recedes, the research concludes. Gratitude, self-honesty and the humility of recognizing our place in the larger whole are also proven antidotes.

With less fear, we are better able to take the proactive, concrete steps that ease our passage—getting clear on our values and desires, having important conversations, attending to final decisions and opening to our spiritual process. Although death has its own ways and means, these four processes can make it more likely we will die as we would like to.

Defining What We Value “Deeply consider what your priorities in life are,” says Tarron Estes, founder and CEO of The Conscious Dying Institute, in Boulder, which has trained more than 6,500 doulas since 2013. “Ask yourself, if I had only three months to live, what’s important to me spiritually, emotionally, physically? What do I still need to do or say?” She recommends Stephen Levine’s book, A Year to Live, for exercises and meditations for that process.

“Don’t wait until the time of your dying to discover what it has to teach you,” advises Ostaseski, who has sat beside more than 2,000 hospice patients in their last hours. “When I’m with dying people, the things that are important to them are not their spiritual beliefs, but are more about relationships—‘Am I loved? Did I love well?’

Those two questions are useful inquiries now. They help us to discover where value and meaning can be found.”

By applying our values to the dying process, we can start sorting through options. Do we want to die at home or in a hospital? What medical procedures will we accept or decline? What measures do we want to be taken to sustain our life? Who do we want to be at our side? And what do we need to say before that time?

Having Important Conversations As daunting as the prospect of an end-of-life talk with family and friends may seem, it can start with simple words like “I want to talk with you about something important to me.” Without spelling out our desires, death can become inadvertently medicalized: Nine in 10 of us say we want to die in our homes, but only two in 10 do. “The default systems are all to treat, treat, treat, until someone finally says, ‘No,’ so many people end up on a high-tech conveyor belt to the ICU,” says award-winning journalist Katy Butler, author of The Art of Dying Well: A Practical Guide to a Good End of Life. Among people that undertake such talks, 73 percent describe the experience as positive, reassuring and productive. A downloadable Conversation Starter Guide (TheConversationProject.org) provides practical guidance for these critical conversations.

Attending to Medical and Burial Decisions Taking care of

business—the paperwork aspects of death known as advance directives—spares loved ones from having to make tough decisions later. A last will and testament precludes pain and infighting among family and friends. A living will specifies what treatments are wanted under what conditions. A medical power of attorney designates a trusted person to make medical decisions if a patient is not capable.

A Do Not Resuscitate order approved by a doctor means emergency medical workers are less likely to give CPR, which frequently causes trauma and broken ribs in elderly or frail patients. Either cremation or a burial can be decided upon; environmental options such as a forest burial in a wooden casket can be explored. Local hospice options can be surveyed in advance; nonprofits generally are rated better than profit-making groups.

Opening to the Spiritual Process Whether or not we have reli-

gious beliefs to carry us through waves of loss and sorrow, death can spur spiritual insight. “In dying, we withdraw from our outer circles and come into the inner circles of our lives—the relationships that

matter most to us,” says Ostaseski, who has worked four decades with hospice patients. “There’s a growing silence that has us becoming more contemplative and reflective. Our sense of time and space changes and we enter into a kind of free flow. The boundaries we have lived by begin to dissolve, and we start to feel ourselves as part of something larger—not as a belief, but as a natural occurrence.

Often people realize themselves to be more than the small, separate self they had thought themselves to be.”

Joan Tollifson, a Zen-trained spiritual teacher and author of Death: The End of Self-Improvement, concurs: “When the future disappears, we are brought home to the immediacy that we may have avoided all our lives. With no future left to fantasize about, the focus of attention may finally be fully on right Now, the only place where our life ever actually is. Really getting that ‘This is it,’ there may be a sudden recognition of the absolute preciousness and wonder of every simple ordinary thing and of the people around us, just as they are, with all their flaws and foibles.

Old grudges and resentments often melt away, and love shines through.

“All the things which may have been part of our self-image—independence, physical strength, cognitive sharpness, good appearance and so on—have either disappeared or are rapidly collapsing, which invites the discovery that none of that really mattered, that what we truly or more fundamentally are is not dependent on any of that.

“The greatest gift we can give to a loved one who is dying,” says Tollifson, is to “simply be present, listen, follow your heart, trust the process. Everything else will follow from that. There’s no right or wrong way.”

It can be difficult to know what to say to a loved one near the end, but hospice workers recommend five phrases that have deep healing potential, even if a person seems unconscious: “I love you,” “Thank you,” “Please forgive me,” “I forgive you,” and “Goodbye” or “Until we meet again.” As Butler points out, the first four phrases can be said any time in our lives.

Increasingly in hospice care, loved ones are encouraged to sit with the body after the death, touching it, sharing stories, perhaps gently bathing it and dressing it in favorite clothes. “Touching the body, feeling the coolness, makes the death real to the family,” Ostaseski says. “Research shows that people that went through that process still grieved, but they were able to be with the emotion and not be overwhelmed by it.”

Facing the reality of death—as hard and heartbreaking as that can be—can free us to truly live life, said Jobs. After his terminal cancer diagnosis, he told Stanford students in a commencement address, “Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. Because almost everything—all external expectations, all pride, all fear of embarrassment or failure—these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.”

Health writer Ronica O’Hara can be contacted at OHaraRonica@ gmail.com.

November 2021

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healing ways

Healthy Brain Strategies How to Prevent Cognitive Decline

by Linda Sechrist

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benjavisa ruangvaree/AdobeStock.com

healthy brain performs mental processes known as cognition, which is the acquiring of knowledge and understanding by means of thought, experience and the senses.

This includes functions and systems such as memory, learning, language, problem solving, decision making, reasoning and intelligence. The aging process, a stroke or a brain injury can cause a mild to severe reduction in healthy brain functioning resulting in impaired memory and concentration, and difficulty in learning new things or making decisions that impact daily living.

Functional medicine experts focused on preventive health care agree on the ABC’s for optimizing the brain and protecting against decline: eating a healthy diet, exercising, reducing inflammation and stress levels, balancing hormone levels, cultivating healthy relationships and getting enough restorative sleep. With their expertise, they are helping to shift the old paradigm of inevitable aging and cognitive decline into a new one based on the brain’s neuroplasticity.

Harvard-trained neuroscientist Jill Bolte Taylor, author of the bestseller My Stroke of Insight and the recent Whole Brain Living, is a true poster child for demonstrating the brain’s neuroplasticity and ability to recover from a massive stroke. She writes about the congenital neurological brain disorder that became a problem when an arteriovenous malformation exploded in her brain’s left hemisphere. For four hours, she observed her brain functions systemically shutting down one by one. On the afternoon of her stroke, she could not walk, talk, read, write or recall any of her life. Eight years

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• Safe Removal of Amalgam Fillings following IAOMT Protocol • Mercury, Fluoride, Latex-free office • Restorative/Aesthetic Dentistry • All Porcelain Crown and Bridges • Ceramic Dental Implants • Bone & Tissue Grafting • Oral & IV Sedation

• TMJ/TMD Disorders • Natural Facial Rejuvenation using PRGF and Solid Filler Threadlift • Oral Surgery • Ozone Therapy

Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t). ~James Baraz

later, she was not only slalom waterskiing again, but also explaining to the world, “We are the life-force power of the universe, with manual dexterity and two cognitive minds. We have the power to choose, moment to moment, who and how we want to be in the world.”

Devaki Lindsey Berkson, author of Sexy Brain, a hormone formulator and former researcher at Tulane University’s estrogen think tank, advises, “Most people think hormones are sexy, reproductive things and when they get older, they’re relieved that they don’t have to think about them.

Not true. The body has a virtual physiological internet system. Hormones are the email signals to most cells. While the robustness of hormones and their signals affects lungs, gut, kidney and vocal cord health, it especially affects the brain.

Balancing hormones with bioidentical hormones is one solution.”

David Perlmutter, neurologist and coauthor of Brain Wash, cites food as the biggest player in both brain and overall health in his books and PBS workshops.

“Eating inappropriately causes intestinal permeability, resulting in inflammation,

which in the brain, threatens good decision making—from deciding on the foods we eat to turning off our televisions at night, getting a good night’s rest, making sure that we exercise regularly and connecting with other people. Not good for the gut are dairy products, alcohol, highly processed foods that are low in fiber, high in sugar and refined carbohydrates, as well as antibiotics,” he says, adding that meditation and exposure to nature are powerful ways of reducing inflammation in the body and brain.

As explained by neurologist Dale E. Bredesen, author of The End of Alzheimer’s, stress leads to an increase in cortisol levels that can be toxic to our brains—in particular the memory—consolidating the hippocampus, one of the first structures affected by Alzheimer’s.

Studies show that high stress levels can also contribute to brain fog, involving difficulty concentrating, forgetfulness and mental fatigue. The Bredesen Protocol, available from health practitioners and online, includes exercising, eating a plant-based diet, supplementing to reduce insulin sensitivity and optimize cognitive

function, reducing both gut inflammation and exposure to toxins, treating pathogens and optimizing sleep.

HealthyBrains.org, Cleveland Clinic’s Healthy Brains Initiative, is an online resource center with information on how to manage brain health and create a brain span that matches a life span. It offers six pillars of brain health as explained by brain health experts, including exercise, sleep, relaxation, mental fitness and social interaction.

Supplementing for brain health should be done wisely, says Mark Hyman, author of Food: What the Heck Should I Eat? and director of functional medicine at Cleveland Clinic. He recommends at the very least taking a multivitamin and mineral supplement, omega-3, extra vitamins B3, B6 and B12, folate and a good probiotic that enhances the brain-gut relationship.

Mastery of the ABC’s in kindergarten is required as the foundation of language and a lifetime of learning. Living the fundamentals for a healthy brain can result in a brain span that equals our life span.

Linda Sechrist is a Natural Awakenings senior staff writer. Connect at LindaSechrist.com.

November 2021

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fit body

SACRED DANCE Moving into Divine Energy

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eart-healthy dancing of all types is known to promote overall physical and mental health. When they are spirit-infused, forms like African, Middle Eastern, ecstatic and yoga-inspired kundalini dance offer us the opportunity to stay in shape while also fortifying the body’s intrinsic life force.

Classes in these styles of dance, which are most often conducted barefoot, draw upon a deep cultural well and include the infectious heartbeat of live accompaniment. Just about anyone can find their own blissful groove when going with the flow is the focus.

“In class, I choose to emphasize the feeling more than the step itself. The goal is always to get a spiritual release,” says Darian Parker, a Brooklyn-based West African dance teacher, professor and choreographer. “I always encourage my students to privilege ‘having a good time’ over succumbing to self-criticism from not perfecting a step.”

Modern Moves, Ancient Roots

There are more than 3,000 ethnic groups on the continent of Africa, and each dance style has a purpose that is defined by its unique history. In the West African tradition, dances are designed to heal the individual and from the broader 20

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perspective, restore community. Parker, a faculty member of Cumbe: Center for African and Diaspora Dance, in Brooklyn, celebrates the culture and art of the Mande people. “In short, Mande dance trains your spirit just as much as it trains your body,” says Parker. “In many Mande cultures, the ground is thought to be the habitation of our ancestors, who are thought to animate our bodies when we dance. In this way, you can think of dance as a ritual technology that renews our connections with those who came before us.”

While an African dance class encourages high energy and joyous expression, ecstatic dance can be a portal to self-discovery and connectedness. Springboarding from ancient societies worldwide, modern ecstatic dance is freeform and hallmarked by trance or tribal beats. “Ecstatic dance has offered me a portal to my subconscious, my spirit, my deep knowing. It’s a way to, as Gabrielle Roth, the creator of 5Rhythms, put it, ‘Get out of my head and into my body,’ and in my body there is wonderful wisdom,” explains Heidi Sheldon, a seasoned ecstatic dancer and licensed counselor in Stroudsburg, Pennsylvania. “Your spirit knows what to do when it hears and feels the rhythms. You just need to allow your body to follow.”

viktoriia protsak/AdobeStock.com

by Marlaina Donato

Middle Eastern dance is comprised of many dance styles—folk and tribal, classical and most widely known, belly dancing. In ancient times, the latter was practiced in rituals for fertile harvests and women’s fertility, including physical preparation for childbirth. In 2017, a pilot study published in the Journal of Bodywork and Movement Therapies showed that belly dance improves depressive symptoms, fatigue and quality of life in women with breast cancer.

“Belly dancing is a tantric form of dance that empowers women to release shame and accept and love themselves and their bodies just as they are. The movements open us to pleasure and sensual bliss in our very own skin. In this way, it is very healing and therapeutic,” says Banafsheh Sayyad, a Persian dance artist and founder of the Dance of Oneness Academy, in Los Angeles.

Sayyad’s movement, a fusion of Persian and Middle Eastern dance, flamenco, contemporary dance and meditative whirling, is deeply connected to an ancient feminine ethos.

As a teacher, she brings the Sama—the dervish (pronounced “darvish” in Persian) dance of the Sufis historically reserved for men—into the hands of women.“In the traditional Sama, the right arm is extended up toward the sky with the palm facing up,” she says. “The left arm is extended out with the palm facing down toward the Earth. In so doing, you transmit and emanate the light you’ve received into the world through your heart. So, this dance is about becoming a channel for light and love in the world.”

In essence, stepping into any dance class can be good for the soul. Sayyad reminds us, “Every movement and dance style, if done with the intention of surrendering one’s sense of separateness into an experience of the greater or dissolving one’s identity as a drop of water into the greater ocean of oneness, can be sacred.”

Marlaina Donato is an author and a recording artist. Connect with her at WildflowerLady.com.

eco tip

Simple Ways to Reduce Microplastic Exposure Plastic is a petrochemical-based, non-biodegradable pollution nightmare. As discarded water bottles and shampoo containers pile up for hundreds of years in landfills, we continue to produce more and more of the stuff. Meanwhile, plastic breaks down into microparticles that contaminate waterways, air, soil and even snow.

They show up in foods and beverages we consume. While more research is needed to understand the human health impacts of microplastics, here are some ways to avoid ingesting these tiny particles.

DON’T DRINK PLASTIC-BOTTLED WATER. Plastic-bottled water has approximately double the microplastics of tap water, studies have found. Ditch single-use, plastic-bottled water. Instead, fill reusable stainless steel or glass containers with filtered tap water, chill and enjoy. Filtering tap water can help improve the taste and reduce other undesirable elements, and most carbon block filters with a micron rating of two or less will remove microplastics.

AVOID BEAUTY PRODUCTS WITH MICROBEADS. To reduce exposure to microplastics and dissuade manufacturers from using plastic, avoid any beauty products with microbeads, including certain toothpastes and facial scrubs.

Some words on product labels that indicate microbeads are polypropylene, polyethylene and polylactic acid (PLA).

WEAR NATURAL, NON-SYNTHETIC FABRICS. Synthetic fabrics shed microplastic fibers in the wash and as we wear them. Clothing made with natural fibers such as cotton is preferable.

WASH AND DRY SYNTHETIC CLOTHES DIFFERENTLY. When we wash and dry synthetic fabrics, significant levels of microplastics are released into the environment. To lessen this effect, air dry clothes or decrease their time in the dryer. Products are emerging to help filter and collect small synthetic fibers before they wash down the drain and into our waterways or get released into the air. Among the most promising are a washing bag (GuppyFriend.us), laundry ball (CoraBall.com) and in-machine filtration devices (XerosTech.com).

REDUCE MEAT AND FISH CONSUMPTION. As microplastics proliferate and marine and land animals eat them, they are finding their way into our food supply. We can limit our exposure by eating less meat and fish.

VACUUM AND DUST REGULARLY. Our homes are filled with microplastics.

Regularly dusting surfaces and vacuuming with a HEPA filter that traps dust is a great way to reduce these particles in the indoor air environment.

DRIVE LESS. As we drive our cars, microplastic flies off the tires and becomes airborne pollution. Find ways to drive less; opt instead for carpooling or public transportation. david pereiras/AdobeStock.com

Belly of Bliss, Heart of Light

November 2021

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David Crow on the

Healing Power of Medicinal Plants

by Randy Kambic

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avid Crow, author of In Search of the Medicine Buddha, among other books, is a foremost expert in botanical medicine and other natural health applications. As a teacher, telemedicine consultant, researcher, certified master herbalist, aromatherapist and acupuncturist, he has studied Chinese, Tibetan, Ayurvedic and Western herbal medicine for more than 30 years. He is a strong advocate of the safe use of herbs and essential oils, and installing gardens in public and private spaces. As one of the first medical pioneers to use essential oils and aromatherapy in clinical practice, integrating them into comprehensive treatments, he is also the founder of Floracopeia Aromatic Treasures.

photo by Simone Anne

Why do you feel humanity needs to reconnect a sacred relationship with plants?

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For our survival as a species. Plants created the biosphere over hundreds of millions of years, including the ozone layer, the oxygen in the atmosphere, the fertility of the soil, the regulation of the seasons and the foundation of the food chain. From those conditions, higher life was able to emerge and evolve: Humans emerged from conditions created by plants. Since we cannot live directly on soil and sunlight as plants do, the structure and function of the human body are designed so that we can extract those energies in forms that plants provide; our physiology, respiration and metabolism is a mirror image of photosynthesis. We have complete biological dependency on plants in every moment; understanding this is the basis of reverence for nature, which is

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ecological spirituality, the only long-term solution to the environmental crisis we have created through lack of sensitivity and appreciation of our place in the biosphere.

How is self-care changing to empower people?

The doctor/patient paradigm is changing in many ways as a result of the internet, availability of natural medicines and awareness of the limitations and dangers of pharmaceutical drugs. The availability of nutraceuticals and herbal products from around the world has created a golden age of natural medicine, but has also brought widespread confusion from the overwhelming amount of information combined with marketing of products. People are asking more about drugs and prescribed procedures; they are seeking natural alternatives, and in many cases, either reducing or eliminating their need for pharmaceutical drugs. This change is an important step toward greater health consciousness, which is linked directly to other aspects of creating a healthier society, like the increased demand for organic food that’s driving more organic agriculture.

Why are cultural medical systems inseparable from spiritual and meditative practices?

Classical medical systems such as Chinese and Ayurvedic medicine, along with indigenous and shamanic uses of plants for healing, have evolved and are inseparable from the spiritual practices of their cultures. For example, Chinese medicine evolved from and with the same philosophical roots and practices as qigong and Taoist alchemy, and Ayurveda emerged from and in turn influenced yoga, tantra and Vedic philosophy. The significance of this is that medical practices were used both for healing the body and to support yogic and spiritual practices, and vice versa. Now we have modern scientific research confirming the health benefits of spiritual practices such as meditation and prayer, but more importantly, traditional medical systems remind us that there is an ultimate spiritual goal that is higher than mere physical health.

What is your view on the resurgence of psychedelic plant medicines for healing?

All plants have healing properties and also have potential dangers and toxicity, depending on how they are used.

The psychoactive plants, specifically the entheogens (those that awaken the perception of divinity) have been used in ceremonies and mystery cults throughout

history for healing conditions of body, mind and spirit, but those traditions have always been under the care of highly trained and experienced priests, priestesses and shamans. The experiences while under the influence of these plants are highly dependent on the container of the environment, the cultural mythologies, the ritual, its leaders and the other people present in the ceremony, and it can be highly unpredictable with both good and bad outcomes.

The use of these medicines at higher doses is an excellent opportunity for deep inner transformation, exploration of consciousness and appreciation of the visionary realms that are available to us, but like all intensive spiritual endeavors, requires preparation, orientation and guidance.

Using these plants at lower doses, like microdosing daily with psilocybin mushrooms for treating depression and anxiety, offers great benefits for some people without the risks of the psychological, mental or emotional disruptions that can occur at higher doses.

For more information, visit CrowConsultations.com or Floracopeia. com.

Randy Kambic, in Estero, Florida, is a freelance editor and writer.

November 2021

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healthy kids

Mindfulness for Stressed Teens School Programs Teach Healthy Coping Skills

by Erin Lehn

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een stress levels often rival those of adults, concludes data collected by the American Psychological Association in 2017. This is especially true these days with the influx of social media expectations, political unrest and a global pandemic to contend with. Other daily pressures—such as relationship turmoil, bullying, academic challenges, unstable home lives and mood disorders—can add to the stressors. With all of these pressures, it’s no wonder many teens often tune out and turn toward their devices, getting fixated on other people’s lives or compulsively recording their own experiences, but not fully living them.

A wealth of research has demonstrated that one of the most beneficial ways to help teens navigate the ups and downs of these tumultuous years is through mindfulness education. A randomized clinical trial published in the Journal of Consulting and Clinical Psychology in 2009 was one of the first studies that provided evidence of the effectiveness of mindfulness-based stress reduction treatment of adolescents. Since then, there has been no shortage of research findings proving its benefits.

“In a nutshell, mindfulness is about being keenly aware of your life, in the present, versus the automatic tendency to ruminate about the 24

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past or worry about the future,” says Gina Biegel, CEO and founder of Stressed Teens, a Campbell, California, business that has been disseminating mindfulness-based programs tailored to adolescents since 2004. “It’s noticing your thoughts, feelings and physical sensations in the present moment without harmful judgment.”

“Mindfulness is a practice in the art of aligning your energy, mindset and emotions,” says Tris Thorp, the San Diego-based author of Healing Your Heart and a Chopra Center-trained leadership coach.

“When teens acquire the skills to better navigate what’s happening in the moment, they’ll have more opportunity available to them because they’re calm, centered and grounded.”

“The best moments come when a teen realizes their own wisdom, sees it emerge and is able to grow stronger as a result,” says Jem Shackleford, head of curricula for Mindfulness in Schools Project (MiSP), a leading nonprofit provider of mindfulness training for schools in the U.K. and internationally.

According to Biegel, a regular mindfulness-based practice helps rewire the brain when people focus on pleasant, beneficial and positive experiences. “For survival purposes, our brains are naturally wired to the negative, aka ‘negative selection bias’,” she

10 Mindfulness Tips for Teens 1. Stop what you’re doing and count your breaths to 10.

2. Devote your awareness to more of the pleasant and beneficial moments in your day.

3. Accomplish only one task at a time. You will be more productive than if you split your attention to multiple tasks.

4. Start a daily gratitude journal. Each day, consider the big things you’re grateful for, like your family, friends, health or home. Also, don’t forget the little things you’re thankful for, such as a cup of coffee or a hug.

5. Get some form of exercise every day. Even a 15-minute walk can do wonders for the mind.

6. Spend time outdoors enjoying nature. Notice the power of grounding by paying attention to your feet on the ground.

7. Begin a daily mindfulness practice. Start with 10 minutes and work your way up.

8. Commit to a nourishing self-care routine with a caveat to set incremental goals you can accomplish. You do not have to overdo it.

9. Acknowledge the positive qualities of your family, friends and others in your inner circle. Let them know how much they mean to you. Let them know you see them and hear them. says. “Thankfully, we can train our brains to be more tilted to the positive. In fact, just thinking of a positive memory for 12 seconds can create a benefit for your well-being.”

While there are multiple approaches to weaving mindfulness practices into a school setting, here are two highly effective practices. n Certify teachers in mindfulness training so they can deliver the materials directly to their students. “MiSP curricula are produced by educators that have many years of experience of what works in the classroom. They are also long-term mindfulness practitioners, giving them a unique perspective of how mindfulness can be used and taught effectively in school,” says Shackleford. n Implement a school-wide approach. Stressed Teens offers online mindfulness-based groups and one-on-one therapy and coaching sessions for teens, as well as professional instructor certifications and the Whole-School Mindfulness-Centered SocialEmotional Learning (SEL) program. This approach, in which an entire school participates for a calendar year, is especially beneficial because everyone is going through the program at the same time. “Typically, schools complete two lessons per week to fit the curriculum into one semester or one lesson per week to spread learning over two semesters,” Biegel says.

While teens can learn and practice these techniques alone, a whole systems approach that involves the family, school and community has been shown to have the biggest impact. “A teenager with a mindfulness practice can have a beneficial effect on other members of the household. However, there needs to be support from every angle in a teen’s environment for it to be sustainable,” says Thorp. “There’s so

10. Carve out daily enrichment time such as learning an instrument or creating artwork. Bring mindful attention, paying notice to your five senses, to anything you do in your daily life.

Tips courtesy of Gina Biegel, CEO and founder of Stressed Teens; Jem Shackleford, head of curricula for Mindfulness in Schools Project; and Tris Thorp, author and coach. For more helpful mindfulness tips, click on the Stressed Teens Toolbox link at StressedTeens.com, visit MindfulnessInSchools.org/ freeresources/ and TrisThorp.com/blog/.

much evidence-based research and measurables that demonstrate how impactful these programs are in schools and communities.

There’s a clear reduction in acting out, reduced conflict, and more participation and engagement.”

“Think of the ripple effect of possible benefits if the whole community and systems a teen are in are also learning and practicing mindfulness,” says Biegel. “Mindfulness-based methods also include and affect positive human values like gratitude, kindness, generosity, self-care, compassion and acceptance. Youth, parents and educators can all benefit from that.”

For more information, including free mindfulness-based resources, visit Stressed Teens.com, MindfulnessInSchools.org and TrisThorp.com.

Erin Lehn is a frequent contributor to Natural Awakenings magazine.

November 2021

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calendar of events SUNDAY, NOVEMBER 21 If you have any cancer related health issues–Free consultation/treatment (herbs not included) at ATOM’s Doctor of Acupuncture and Oriental Medicine program’s clinic. Treatments observed by the class.

Atlantic Institute of Oriental Medicine (ATOM), 100 E Broward Blvd., Suite 100, Ft Lauderdale. Appointments: 954-7639840 ext. 201.

ongoing events

sunday Sacred Journey Interfaith Seminary — 9am–5pm. Classes for Interfaith Ministry Ordination. A Healing Space, 840 E Oakland Park Blvd, Ste 102, Oakland Park. Rev. Dr. Grace Telesco 917.579.3750.

Catholic Mass (non-Roman Catholic) — 10:30am, (+ Sat 5pm) The Parish of Sts. Francis & Clare, staffed by Franciscan friars. 2300 NW 9th Ave (Powerline Rd), Wilton Manors, 33311, 954.731.8173.

IANDS South Florida - International Association for Near Death Studies — 1st Sunday monthly, 4:30–6:30pm Meeting - Pavilion’s Gym (behind Main Hospital) Discussions include Spiritually Transformative Experiences. All interested in the studies are welcomed. University Hospital, 7201 N. University Dr, Tamarac.

Questions Reverend Gail Fein, 305.798.8974.

Sacred Celebration of Spirit —6:30-7:30pm.

Weekly Sunday night. Sacred Celebrations of Spirit. Free love donations. Darshan Center for Spiritual Evolution, 840 East Oakland Park Blvd, Suite 102, Oakland Park. 917-579-3750.

DarshanCenterWiltonManors.org.

Local ongoing calendar items for the community are to be submitted online at NaBroward.com/events/new.

monday

saturday

Chiropractic — Every 1st Monday, 5–6pm.

Free, attendees will receive a discount off their first visit. New Life Upper Cervical Chiropractic, 820 S. State Road 7, Plantation, 33317. Phone: 954.389.8297.

Reiki Healing Circle — 9–10am, Free.

Usui Reiki Circle. All are welcome. Love & Light Spiritual Emporium, 1419 E Commercial Blvd. Ste B, Oakland Park, FL, 33334, 954.261.3878.

Men and Women’s Support Group*: Conscious Awareness — 8–10pm. $25 per session. Designed for men and women to learn from each other regarding relationships, self-worth and the rewrite of negative patterns. Contact: Karen Kaye, LMHC, 954.384.1217 (landline). *Group is selected from existing patients to assure compatibility.

Paddle With A Purpose, Waterway and Shoreline Cleanup — 9–11am, help remove trash and make new friends (third Saturday each month). Kayaks and canoes available on a first come, first serve basis; bringing your own is encouraged.

Location varies. Info, Robert Figueroa, 917.652.1050.

thursday

Daily — 9:30 pm Join Sheri Kaplan for a Nightly Virtual Sound Healing Meditation on Zoom Live Stream. bit.ly/ livestreamsoundbath. Call 646.876.9923 EST- bit.ly/localzoom -Meeting ID: 846 189 611-Virtual Tip Jar.

Free Teletalk on Ancestral Clearing/ Emotional Release — 7pm, last Thursday of month. Learn how to release blocks and limiting beliefs and change energetic thought patterns, to move ahead to live with freedom, fulfillment and happiness! Call Ilka for details: 754.222.6971.

friday Monthly Gallery Night, Meet the Artists, Show & Sale — 6–11pm, (second Friday ea. mo). A great gathering of varied talents.

Host/Artist: Michael D. Colanero. Uncommon Gallery, 2709 E Commercial Blvd, Ft Lauderdale, 954.336.4305.

classifieds Classifieds are to be ordered online: NaBroward.com/pages/classified.

Due date is the 10th of the month.

BOOKS

BUSINESS OPPORTUNITY

THE TRUE SCHOOL IS LIFE BOOKS FOR CONSCIOUS LIVING – Like “Cause and Development of all Illness” Gabrielle-Publishing-House.com 1-844576-0937. All Books 20% off with Coupon Code: OFF20.

PLACE YOUR CLASSIFIED AD HERE – With Natural Awakenings Magazine, get real results, distributing monthly to over 25 cities throughout Broward County. Call our office today 954-630-1610.

The Sistrunk Farmers Market — 10am– 2pm. Locally, organically grown fruits & vegetables, old fashioned family fun, Artisan Market Vendors. EBT & SNAP accepted at the Market. Corner of Sistrunk Blvd & NW 10th Ave, Ft Lauderdale.

Rock Kirtan: Sacred Devotional Singing — bi-weekly 7–8:30pm, $10. Darshan Center for Spiritual Evolution, 840 E Oakland Park Blvd, Ste 102, Oakland Park. Call Rev. G. 917.579.3750.

upcoming events MONDAY, JANUARY 3, 2022 Atlantic Institute of Oriental Medicine– Earn a Master’s Degree in Oriental Medicine in 36 months & learn how to become a Licensed Acupuncturist. Enrolling Now for Winter class starting January 3, 2022.

Financial Aid available & approved for Veteran training. Contact Admissions@ ATOM.edu or 954-763-9840 ext. 213 for information.

November 2021

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natural awakenings directory Connecting you to the leaders in natural healthcare and green living in our community.

To find out how to be included in the Natural Awakenings Directory, kindly email your request to NaturalAwakeningsFla@gmail.com.

BEAUTY & HEALTH ONENESS PERFUME

COUNSELING/THERAPY KAREN KAYE, HOLISTIC PSYCHOTHERAPIST, LMHC

OnenessPerfume.com

Oneness ~ Let the beauty of this essence and its message inspire peaceful co-existence; may it encircle all nations and all peoples with the loving gift of gratitude to encourage cocreation and renewal of our sacred planetary home – knowing in spirit – We Are All One. See ad page 2.

1500 Weston Rd. Weston FL 33326 954-384-1217 KarenKayeTherapist.com Therapists.PsychologyToday.com/ rms/name/Karen_L_Kaye_MS,LMHC_ Weston_Florida_35986

DAY RETREATS THERMAE STILLNESS RETREAT

604 S. Federal Hwy. Fort Lauderdale FL 33301 954-604-7930 ThermaeRetreat@gmail.com ThermaeRetreat.com FB: @ThermaeRetreat IG: Thermae.FtLauderdale

Thermae Retreat

Take the journey inward. I counsel individuals, couples and families. Holistic approach with 40 years experience. Virtual appointments available.

An organic serene daily retreat to prevent or heal. Infrared saunas, massage, skincare, body scrubs and masques, holistic healing, energy therapy. Yoga, meditation, hydrotherapy.

CHIROPRACTIC PHYSICIAN NEW LIFE UPPER CERVICAL CHIROPRACTIC

820 S State Rd. 7, Plantation FL 33317 954-389-8297 TopDocFL.com Upper Cervical Chiropractic, light force extremity adjusting, whole-food nutrition, Applied Kinesiology, The Emotion C o d e , E n e rg y m e d i c i n e , Mysofascial release.

DENTAL HEALTH CRANIOSACRAL THERAPY PERFECTING TOUCH

Kathy Bates Wilton Executive Suites 2312 Wilton Drive Fort Lauderdale FL 33305 954-647-9010 PerfectingTouch1@ymail.com Cranial sacral therapy - CST- a light touch approach releasing tension and restrictions, reducing pain and dysfunction.

Therapeutic massage also available. Feel good within yourself. MA70919.

COLON THERAPY A COLON CARE CENTER

Michele Miglino, LMT/CCT 837 SE 9th St. Deerfield Beach FL 33441 954-421-0703 954-695-6595, cell AColonCareCenter.com

ADVANCED DENTAL WELLNESS CENTER Boris Lipovetskiy, DMD 104 SE 1st St. Fort Lauderdale FL 33301 954-525-5662 ADWCenter.com

Dr. Lipovetskiy specializes in natural, biological, and cosmetic dentistry offering latest in technology in our relaxing e n v i r o n m e n t . We p r o v i d e mercury safe dentistry, metalfree braces, and biocompatible metal-free zirconia implants. He specializes in TMJ and sleep apnea.

CRANIOSACRAL THERAPY

Colon hydrotherapy is one of the best things you can do for your health and wellness, and to keep your body functioning at peak efficiency.

TOTAL BALANCE 4 U

TJ Robinson 954-234-3299, Fort Lauderdale TotalBalance4U.com Feel good again! Restore your vitality and vibrant health!

Release stress and “stuck” areas in your body that cause chronic pain. Your safety is priority – COVID compliant. MA24266, MM30072

MM18325, MA0007506.

BRENT J. BRACCO, DDS – COMPREHENSIVE DENTISTRY 2467 E Commercial Blvd.

Fort Lauderdale FL 33308 954-771-5300 DrBrentBracco.com

Laughter is the sun that drives winter from the human face. ~Victor Hugo 28

Broward County, Florida Edition

NaBroward.com

Do you wait till it hurts to see the dentist? Enhance your smile at our new tranquil, state-of-theart office. We have been providing wholistic family dental care since 1985. Most insurance accepted. Mon – Thurs, 7:30am – 5pm.

natural awakenings directory INTEGRATED DENTAL CENTER Aurel Chebanu, DMD, PhD 333 NW 70th Ave., Ste. 207 Plantation FL 33317 954-792-6266 Chebanudmd@comcast.net

Dr. Chebanu recognizes the importance of natural therapies and health solutions. His office specializes in Biocompatible and Holistic Dentistry, Restorative and Cosmetic Dentistry, Ceramic Dental Implants, Oral Surgery, and TMJ Disorders. See ad page 19.

THE INTERNATIONAL CENTER FOR DENTAL EXCELLENCE Yolanda Cintron, DMD 2021 E Commercial Blvd., Ste. 208 Fort Lauderdale FL 33308 954-938-4599 GoNaturalDentistry.com

All phases of dentistry for optimum health, holistic, biocompatible dentistry.

• Sedation dentistry • Removing of toxic metals • Replacing them with bio-compatible materials • Laser dentistry for painless surgeries & extractions • Zirconia/ceramic implants • Natural bone augmentation / Plasma Rich Growth Factor • Oral DNA Testing • Add gums to receding gums.

See ad page 11.

DIVINE ENERGY HEALER ADVANCED RAPID HEALING

Nina Presman 33 Southeast 4th Street, Suite 102 Boca Raton, Florida, 33432 561-654-0177 AgelessServices@gmail.com AdvancedRapidHealing.com My gift is to be guided by Divine Love to permanently eliminate any emotional, physical and mental pain or issues replacing them with health, prosperity, happiness, joy, love, and Enlightenment to reach your highest potential.

EDUCATION ATLANTIC INSTITUTE OF ORIENTAL MEDICINE (ATOM) 100 E Broward Blvd., Ste. 100 Fort Lauderdale FL 33301 954-763-9840 ATOM.edu

ATOM offers a Master’s degree and a Doctoral degree in Oriental Medicine. ATOM has an Intern Clinic that is open to the public. See ad back page.

HOLISTIC MEDICAL CENTER DR. YANI HOLISTIC AND HEALING DENTISTRY Dr. Yani, DMD 212 SE 12th St (Davie Blvd) Fort Lauderdale FL 33316 954-525-6010 info@Yanidmd.com Yanidmd.com

We follow strict amalgam removal protocols incorporating nutritional supplements for safe mercury detoxification ~ IAOMT member.

To promote better healing, our hygiene care incorporates ozone and essential oils for gum treatments. Only mercury-free biocompatible crowns and dental materials used. Free holistic toothpaste recipe. See ad page 7.

ALTERNATIVE MEDICINE CENTER OF FORT LAUDERDALE

Dr. Gary Snyder 2640 E Oakland Park Blvd.

Fort Lauderdale FL 33306 954-486-4000 DrGarySnyder.com

A holistic medical center for wellness and healing, where caring professionals approach the whole person instead of just treating symptoms, with natural, scientific products and services.

See ad page 9.

We need society, and we need solitude also, as we need summer and winter, day and night, exercise and rest. ~Philip Gilbert Hamerton

We Support All Things Healthy & Sustainable

Check Us Out at

NaBroward.com We are the go-to resource for the products and services we all need to lead a healthy lifestyle.

Featuring

Searchable Business Directory, Calendar Events, Special Offers, Extra Content, Archived Issues, and much more.

954-630-1610

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November 2021

29

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natural awakenings directory INTEGRATIVE HYPNOSIS CATHERINE A. EDELSON MA, CH 954-745-0735 TheBest@FunctionalHypnosis.com

Access the best toolkit nature gave you with Hypnosis! Your first Hypnozoom session is 50% off.

Hypnotists believe everything is hypnosis. We offer powerful, ecological and practical solutions to each client. Benefits are obvious as you allow it to happen!

INTUITIVE READER PSYCHIC STEPHANIE MILLER 700 E Palmetto Park Rd, Boca Raton FL 33432 561-757-5899 PsychicMedium.net@yahoo.com PsychicMedium.net

Specializes in Love & relationships. Offers palm & tarot card readings, Energy healing, & chakra balancing.

Call now to book your in-person or phone reading.

NaturalAwakenings.com/survey

PSYCHOTHERAPY A HEALING SPACE

Kris Drumm, LCSW, ACHT 954-549-0263 AHealingSpaceWiltonManors.com Uncover and transform limiting and damaging belief systems with individual and group therapies, including heartcentered hypnotherapy and inner child healing.

Free one half-hour consultation offered.

SALON HAIR HOLISTIC ECO-FRIENDLY STUDIO Ibana Villasenor 141 NW 20th St., Ste. B7 Boca Raton FL 33431 561-372-5354 HairHolistic@gmail.com HairHolistic.com

Hair services & products with a truly holistic approach like scalp-hair detox, and jet rejuvenation. Hair coloring with Henna or eco-friendly dyes, and formaldehyde-free keratine.

MUSCLE THERAPY HUNTER METHOD

Stephanie Hunter, Owner & Developer 185 E. Indiantown Rd., Ste. 118 Jupiter, FL 33477 561-747-8700 DoYouHunter.com

GROW Your Business

Many people with pain feel frustrated and hopeless, masking symptoms, instead of getting the real relief they deserve. We offer a proven approach that changes muscle memory. Significant, lasting relief from issues like Vertigo, Sciatica, Frozen Shoulder and more. • Self-Treatment Courses • DIY Therapy for Dogs. MA15772, MM24536

Contact us for special ad rates.

954-630-1610

When you recognize that you will thrive not in spite of your losses and sorrows but because of them ... the word for that is healing. ~Cheryl Strayed 30

Broward County, Florida Edition

NaBroward.com

Nature’s Virus Killer

not a sniffle!” she exclaimed.

Businesswoman Rosaleen says when people around her show signs of cold or flu, she uses copper morning and night.

“It saved me last holidays,” she said.

“The kids had crud going round and round, but not me.”

Attorney Donna Blight tried copper for her sinus. “I am shocked!” she said.

By Doug Cornell “My head cleared, no more headache, no more congestion.” cientists have discovered a cold never got going. That was A man with trouble breathing natural way to kill germs fast.

September 2012. I use copper in the through his nose at night tried copper Now thousands of people nose every time and I have not had a just before bed. “Best sleep I’ve had in are using it against viruses and bacteria single cold since then.” years!” he said. in the nose and on “We can’t In a lab test, technicians placed 25 the skin. make product million live flu viruses on a CopperZap. Colds start health claims,” he No viruses were found surviving soon when cold viruses said, “so I can’t after. get in your nose. say cause and Dr. Bill Keevil led one of the teams Viruses multiply effect. But we confirming the research. He placed fast. If you don’t know copper is millions of disease germs on copper. stop them early, antimicrobial.”

“They started to die literally as soon as they spread and He asked they touched the surface,” he said. cause misery. relatives and Some people press copper on a lip New device puts copper right In hundreds friends to try it. right away if a warning tingle suggests where you need it. of studies, EPA and They reported unwanted germs gathering there. university researchers have confirmed the same thing, so he patented The handle is curved that viruses and bacteria die almost CopperZap® and put it on the and textured to increase instantly when touched by copper. market. contact. Copper can That’s why ancient Greeks and Soon hundreds of people had kill germs picked up on Egyptians used copper to purify water tried it. The feedback was 99% fingers and hands after and heal wounds. They didn’t know positive if they used the copper you touch things other about microbes, but now we do. within 3 hours after the first sign people have touched.

Scientists say the high conductance of unwanted germs, like a tickle The EPA says copper of copper disrupts the electrical balance in the nose or a scratchy throat. still works even when Dr. Bill Keevil: in a microbe cell and destroys the cell in Early user Mary Pickrell tarnished.

Copper quickly kills seconds. said, “I can’t believe how good CopperZap is made cold viruses.

Tests by the EPA (Environmental my nose feels.” in the U.S. of pure Protection Agency) show germs die “What a wonderful thing!” copper. It has a 90-day full money back fast on copper. So some hospitals tried exclaimed Physician’s Assistant Julie. guarantee. It is available for $79.95. Get copper for touch surfaces like faucets Another customer asked, “Is it supposed $10 off each CopperZap with code NATA23. and doorknobs. This cut the spread of to work that fast?”

Go to www.CopperZap.com or call MRSA and other illnesses by over half, Pat McAllister, 70, received one for toll-free 1-888-411-6114. and saved lives.

Christmas and called it “one of the best Buy once, use forever.

The strong scientific evidence gave presents ever. This little jewel really Statements are not intended as inventor Doug Cornell an idea. When works.” product health claims and have not been he felt a cold about to start he fashioned Frequent flier Karen Gauci had been evaluated by the FDA. Not claimed to a smooth copper probe and rubbed it suffering after crowded flights. Though diagnose, treat, cure, or prevent any gently in his nose for 60 seconds. skeptical, she tried copper on travel disease.

“It worked!” he exclaimed. “The days for 2 months. “Sixteen flights and ADVERTORIAL

Copper can stop a cold before it starts

S