Winter Issue 2020 by Wellness Interactive Branding, LLC

WINTER 2020

DOES CBD-INFUSED YOGA ACTUALLY WORK? KETO DIET-FRIENDLY DESSERTS?

NOW, YES! SOUND HEALING: HELP FOR THE BODY AND MIND

contents

5 BREAK A SWEAT FOR GOOD HEALTH There’s no better way to usher in 2020 than taking care of your body.

14 CBD OIL INFUSED SKINCARE PRODUCTS Yes, they really work—even for acne!

22 NEW WAYS TO GET SOME SOUND SLEEP There’s no substitute for it.

9 KETO DIET-FRIENDLY DESSERTS? NOW, YES! Bakeries are now making delicious desserts that are fair game.

18 THE WORLD’S FIRST PLANT-BASED FOOD HALL Wellness junkies will appreciate what’s happening in Providence, Rhode Island.

EIGHT SUSTAINABLE BEAUTY BRANDS Beauty can also be good for the Earth.

30 SOUND HEALING FOR THE BODY AND MIND Music can calm and heal in many frequencies.

41 WELLNESS JOURNEYS: VISITING TEPOZTLAN, MEXICO The mountains of Morelos offer healing Aztec Baths.

35 CBD-INFUSED YOGA? OUR WRITER TESTS IT OUT Yes, it does work but it’s not something to be scared of.

letter from the editor Charu Suri

PUBLISHER Wellness Interactive Branding, LLC®

FOUNDER & PRESIDENT Desiree Watson

EDITOR Charu Suri

COPY EDITOR Laurel Dowswell

ART DIRECTOR Deborrah McDowell-Davis

VP, SALES & MARKETING Ngbita Wallace

BRAND MANAGER Elizabeth Beyer-Partin

he word “wellness” means different things to different people. For me, personally, to be well is to be at peace with myself and my body. But ultimately, it signifies the healing of body and mind—in whatever way we allow that to happen. For our inaugural issue, we’ve focused on giving you tips, products, and stories that inspire each of us to heal and be well in our own way. In an age that is cluttered with so many recommendations and hardto-parse data, we’ve sifted through the options and found credible ways for our readers to incorporate this mindset: from using skincare products with CBD oil to traveling to Mexico to visit the Aztec Baths (the ancient civilizations always got it right!). You won’t find a story here that’s too pedantic: we want to listen, be chatty, and inspire you to find new ways to heal. More than anything, we want Wellness Lounge® to be a trusted friend you can rely on for savvy and timely advice: cutting through the hokey clutter and giving you tried and true recommendations that have worked for us and our readers is what we’re about. We look forward to sharing more stories with you in the months and wish you a brilliant wellness journey!

Charu Suri

SOCIAL MEDIA MANAGER Jade Gunver

CONTRIBUTING WRITERS Anna Laird Barto Melissa Curtin Laurel Dowswell Jennifer Mattson Lola Méndez Sheryl Nance-Nash Casey O’Brien Carolyn Stine Cheryl Rodewig www.wellnessinteractive.com ATTENTION:

The editorial content in the Wellness Lounge® magazine is for educational purposes only and is not intended to, nor should be construed as, medical advice and/or efforts to diagnose, treat or prescribe for any human disease, pain, injury, deformation, or physical condition. The editorial content in the Wellness Lounge® is not intended to, nor should it be construed as , a substitute for the advice or treatment of a health care professional prior to engaging in any alternative treatment or diet for exercise regimen discussed in the Wellness Lounge®, and/or relying upon or using any educational/informational information provided by or obtained from, the Wellness Lounge®. Under no circumstance shall the Wellness Lounge® or its employees, independent contractors and/or agents be liable to a reader for any damages or injury arising out of, or related to, the editorial content of Wellness Lounge®, including but not limited to, the reader’s use or reliance upon, or the reader’s inability to use or rely upon, information provided by, or obtained from, Wellness Lounge® All rights reserved. Wellness Interactive Branding, LLC® is not responsible for unsolicited manuscript images, or other materials. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of Wellness Interactive Branding, LLC®.

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By Carolyn Stine

Break a Sweat For Good Health Infrared saunas have never been, well, hotter. Get your sweat on across the globe in these state-ofthe-art infrared saunas, which range from Zen to utterly high-tech.

hether for personal relaxation, a boost of warmth on a chilly day, or any of the myriad health benefits, infrared saunas are experiencing their moment in the sun across the globe.

While saunas themselves, with their sizzling temperatures, are nothing new, infrared technology has created a fresh take on the traditional experience. The key differential with infrared saunas is their use of infrared energy which penetrates deeply and directly into your body; traditional saunas heat the air around you. What this means for your infrared sauna session is that youâ&#x20AC;&#x2122;ll encounter lower temperatures without the humidity which makes the overall sauna experience more tolerable for a longer time period of time.

The list of touted therapeutic health benefits associated with infrared saunas is a long one. Because the heat from infrared saunas penetrates more deeply into the body, the benefits range from detoxification, improved circulation, increased collagen production to overall deep tissue healing. A mere twenty to forty-five minutes is the recommended amount of time to spend in an infrared sauna in order to experience these benefits: they are safe for daily use.

Trust me when I say that the time goes by quickly. I’ve done everything from meditating to practicing a wedding toast to singing out loud karaoke-style while inside the infrared sauna, and its capacity as a judgementfree safe space is one of its biggest draws for me, personally. With all of these potential upsides in mind, I’ve assembled my list of the top six infrared sauna locations worldwide where you can partake

HIGHER DOSE

NEW YORK CITY

With nine locations across the greater New York metropolitan area, Higher Dose is bringing their infrared sauna experience to the stressed-out NYC masses. Their saunas come equipped with chromotherapy lighting, a type of color therapy that’s believed to positively impact your body’s energy and stimulate collagen to boot. Higher Dose can be booked for thirty to sixty minute increments, and they have saunas big enough for two, if you care to share with a friend or partner. As an added bonus, Equinox members get a significant discount on all sauna bookings.

in this steamy healing therapy yourself. Whether you’re looking for a quiet moment of relaxation, a luxurious spa experience or an entry point into significant health benefits, these are the infrared saunas that you should be checking out, near and far.

TRIYOGA

LONDON

There’s nothing quite like the one-two punch of a Zen yoga or pilates class, followed by a healing respite in an infrared sauna. At the Camden location of Triyoga in London, you’ll get the best of both worlds. This former piano factory has been fully renovated into a state-of-the-art yoga studio and treatment center, but has retained its Victorian charm, complete with ample natural light and lofty ceilings. The infrared sauna is free of charge for those taking class or booking treatments there, which range from acupuncture to reiki to deep tissue massage.

SENSPA

SAN FRANCISCO

On the eastern edge of San Francisco’s stunning Presidio Park, SenSpa is a holistic wellness center and day spa where one can easily while the day away. There’s an incentive here to book yourself a healing treatment - infrared sauna access comes at a discounted price with said treatment, and you also gain access to the spa’s facilities, which includes everything from a lemongrass steam bath to their Zen tea garden. However, if it’s only the infrared sauna you’re looking for, you can book it for increments of thirty or forty-five minutes, independent of spa treatment.

HEAT BY SOPHIE LIE STOCKHOLM

Touted as the first full spectrum infrared lounge in Scandinavia, Heat By Sophie Lie is the place to go to detox when you are visiting Stockholm. It has three infrared saunas that can be booked individually or for up to two guests each and boasts a pretty substantial supermodel clientele (it helps that its founder is a Norwegian model, herself). Note that Heat By Sophie Lie focuses on infrared saunas only: it is not a full-service spa.

MANDARIN ORIENTAL SPA

HONG KONG

In the heart of bustling Hong Kong, the decadent spa at the Mandarin Oriental Hotel offers an unparalleled luxury experience for visitors. Their infrared sauna is complete with chromotherapy lighting for ultimate healing and rejuvenation, and they recommend a signature green detox smoothie to follow up your sweat session with an influx of vitamins, nutrients, and hydration.

SAUNA DECO AMSTERDAM

Sauna Deco in Amsterdam has an art deco atmosphere that feels unlike any other spa I’ve experienced to date. Inspired by the Parisian interior of Au Bon Marché, this spa offers a stylish ambiance coupled with a modern infrared sauna experience. One of my favorite parts is the discounted, off-peak rate for infrared sauna usage that’s offered during weekday afternoons, when the crowds are thinner.

Carolyn Stine is a food, travel, wellness, and sustainability writer whose body is based in NYC but whose heart is a citizen of the world.

Keto Diet-Friendly Desserts?

Now, Yes! By Cheryl Rodewig

KETOGENIC BAKERIES SERVE UP DESSERTS THAT PLAY BY THE RULES

DESSERT AND KETO: THE ODD COUPLE You’ll sometimes hear keto dieters boast about how they can eat all the bacon they want. This is essentially true. “A keto diet is a low carb, high fat, moderate protein diet,” says Lara Clevenger, a registered dietitian nutritionist and licensed dietitian. “It forces your body to use fat primarily for fuel instead of carbs. Some benefits include improved insulin sensitivity, improved blood sugar levels, reduced inflammation, increased satiety, weight loss, and some research is being shown for improved cognitive functions.”

The low carb part is where desserts become difficult. The keto diet is built around macros — i.e., macronutrients: fats, carbs and proteins. There are specific limits set for each of these based on your body weight. According to keto, you should try to get close to your protein limit, stay under your fat limit (which is so high, that’s easy) and stay under your carb limit. A dieter’s net carb limit, calculated by taking total carbs and subtracting fiber, is often as low as 20 grams per day. That means bread is out of the question, and a slice of cake is pure fantasy at best.

is it?

BAKERIES GONE KETO

f you’re on keto, you can enjoy a meal out as long as it fits your macros. Order an appetizer, salad or entree — but when it comes to dessert, even on your birthday, you’re usually out of luck. While keto fans have been crafting ketogenic desserts in their home kitchens for years, the trend had not picked up enough steam to find its way into restaurants. But now, ketogenic bakeries are popping up around the globe, usually in major metropolitan areas where they can pull from a larger customer base, though not always. In Harlingen, for example, a town of around 65,000 in southern Texas, Keto Mini Donuts is serving up miniaturized doughnuts with frosting, as whimsical as you please: each one a mere 1-1.5 grams net carbs.

“

Keto bakeries rely on a few culinary tricks to keep carbs low. Instead of wheat-based pastries, they serve ones made with alternative flours such as almond and coconut. Instead of sugar or syrup, you’ll see ingredients like monk fruit, erythritol, stevia, allulose and tagatose.

“

Those sweeteners are keto-approved, Clevenger says. They have no or minimal effect on blood sugar and insulin levels,” she explains. “When insulin— in response to elevated glucose — is secreted, fat burning is turned off, and excess glucose is stored as fat in the form of triglycerides.” That’s one of the reasons people trying to lose weight avoid carbs and sweet food in general. But making good-tasting, keto-friendly sweets isn’t as easy as it sounds. Rather, it’s just as hard as it sounds. Nevertheless, a few independent bakeshops are taking on the challenge.

YUMMZY (LONDON, ENGLAND)

arly to the ketogenic bakery scene, Yummzy opened in Greenwich in November of 2018. The family-owned business claims their desserts are “sinfully guiltless,” ideal for anyone with stringent dietary requirements. “All our products are under five grams of carbs,” says founder and recipecreator Jolie (she doesn’t go by her last name). “They are not only suitable for a ketogenic diet, but also diabetics, low carbers, vegans, celiacs, athletes and people who like desserts but want to keep their teeth healthy.”

For sweeteners, they bake with erythritol and stevia. The latter sometimes has an aftertaste, but Jolie says they know how to bake with stevia to avoid this. The desserts are varied, from vegan cheesecake and almond biscotti to black forest cake and apple toffee doughnuts. They even sell chocolates, including the Yummzy Rocher, a keto-friendly spin on the classic hazelnut candy. Servings are modest but not stingy. A scoop of pistachio ice cream weighs in at 50 grams. Through constant innovation, changing their lineup based on seasons as well as customer demand, Jolie explains that they can minimize overproduction and bake frequent fresh batches.

DESSERTCRAZY (PHILADELPHIA, PENNSYLVANIA)

hough Dessertcrazy just opened in June, they’ve already attracted a devoted following. They do birthday cakes daily — their record is seven in one day — and the occasional tiered wedding cake with buttercream and vanilla icing. They’ve had carpools from as far away as Virginia and Rhode Island stop by to load up on their confections. Owner Candice Conway began keto baking three years ago when she discovered she was prediabetic. “I realized most keto recipes out there were disappointing, and I knew I could do better,” she says. “So many people need keto, gluten-free, sugar-free goods, and it’s so hard to find anyone actually making them. Even harder is to find good-tasting keto baked goods.”

While she admits her early attempts were failures, she’s since perfected keto sweets to an art. The most indulgent item? The cream cheese brownie. The most surprising? Lemon bars. “They are utterly smooth and lemony,” Conway says. “I’ve had someone so taken with them he refused to believe they were keto! I had to bring him into the kitchen and challenge him to find sugar. Obviously, he couldn’t.” What you will find (among other treats) is chocolate brownies, shortbread cookies and mounds keto bombs that taste like the candy bar.

SERIOUSLY KETO

(SINGAPORE)

stylish shop with yellow accents, Seriously Keto is the brick-a nd-morta r manifestation of what began online when creator Janti Brasali made it her mission to change the way people look at food, particularly bread and desserts. Since September, keto dieters and everyday health conscious consumers have visited her bakery for spreads and cakes in flavors ranging from red velvet to blueberry to Italian cream. Menu

BUT IS IT CHEATING?

favorites include the jellies-filled Thai iced tea and the PandanMonium cupcake, an airy, tropical sponge with pandan chiffon and a rose-like swirl of kaya frosting.

Believe it or not, if you’re playing by the rules and sticking to your macros, it’s fine to have dessert while on keto.

The food is rich, certainly, but with the good kind of fat — shortchain fatty acids like those found in olive oil and avocados — that don’t turn into fat in the body. And everything is within 3-5 net carbs per serving, sweetened with Swerve, a calorie-free sugar alternative made with erythritol and popular with keto dieters.

“Desserts as long as they are made with sweeteners that won’t increase glucose or insulin levels can be a part of a well-structured ketogenic diet,” Clevenger says. From her experience working with clients, Clevenger says they can even be helpful for people transitioning to keto, helping to allay the concern that the diet is “too restrictive.”

“That’s not to say that we should eat keto desserts all the time,” she cautions. “Instead, I like to use them as tools for clients to stick to their diet and reach their macronutrient Cheryl Rodewig is an award-winning journalist and marketer, specializing in travel, goals. It’s a lifestyle change, and if wellness and other lifestyle topics about living better. She’s written for USA Today Go you crave sweets, it would be nice to have a keto-friendly dessert on hand Escape, Modern Woman, Fodor’s, Thrillist and more. for when those times arise.”

By Lola Méndez

housands of years ago, Traditional Chinese Medicine practitioners would grind hemp into a paste and apply it to the skin to treat topical issues and calm irritation. An extract of the hemp plant is cannabidiol, more commonly known as CBD, which is derived from the cannabis plant but is non-psychoactive. The hype around CBD for wellness has spilled over into Dermatology—but this is hardly a new use of the powerhouse natural ingredient.

CBD Oil Beauty Products Are Really Great For Your Skin: Here’s Why You Should Invest in Them

The plant-derived molecule interacts with the body’s endocannabinoid system (ECS). “Our body makes its own cannabinoids in the ECS. We have cannabinoid receptors not only in our brains but also in many tissues throughout our body,” says Dr. Daniel Belkin, a board-certified dermatologist. When CBD interacts with ECS receptors in the skin it reduces inflammations. According to Dr. Sheila Krishna, a board-certified dermatologist, CBD has been used in the treatment of numerous skin conditions including pruritus, psoriasis, and eczema as it soothes dry, itchy skin by calming irritation from flare-ups. Dr. Belkin agrees CBD can effectively reduce itching and redness.

The skin savior also has antibacterial properties, making it a fantastic natural treatment for acne. “It’s an anti-acne treatment based on the fact that there are cannabis receptors on oil glands,” Dr. Krishna says. CBD eases the overproduction of sebum, an oily substance that is a major culprit for breakouts for all skin types. It also returns the skin to homeostasis so it can begin healing naturally and it reduces the appearance of cutaneous scars. The powerhouse extract can also be beneficial to those blessed with clear skin. “CBD has been looked at for its anti-aging uses and it improves skin hydration and elasticity,” says Dr. Krishna. CBD naturally primes the skin and protects it against irritation from environmental stressors. It moisturizes the skin because it’s chock-full of omega fatty acids according to Dr. Belkin. CBD can be used in many skincare items including creams, lotions, and oils. They can be used in the morning or night but are most potent after a warm shower in the evening when your pores are open so the CBD can soak deep into your skin overnight. “Most [CBD] skincare products focus on its emollient or hydrating qualities. For anti-

aging it’s hydrating the skin as opposed to actively treating or preventing wrinkles,” says Dr. Erum Ilyas, a board-certified dermatologist. Only buy products that have clear ingredients that include the concentration levels of CBD in the mixture. It’s best to stick to all-natural products for healthy, holistic results. CBD should be used to compliment your skincare routine—it’s not a cure-all. Dr. Ilyas warns that some people may have allergies or sensitivities to CBD. To avoid an allergic reaction or hives be sure to consult your dermatologist before using a CBD skincare product.

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Our Favorite CBD-Infused Skincare

COLOR UP REFINE FACIAL SCRUB This cleansing scrub with 120mg of Organic Hemp CBD gently exfoliates the skin and diminishes the appearance of large pores. The CBD in the facial scrub is ideal for those with acne-prone and oily skin

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BEVARA SKIN EYE SERUM

KUSH QUEEN DEFYNT THE ANTI-SERUM

Reduce the appearance of fine lines around the eye area with this vegan gentle serum of blended botanical remedies including Broad Spectrum CBD, for its anti-inflammatory properties. The serum reduces puffiness around the eyes and protects skin from free radicals and toxins.

This skin-healing concoction is infused with 100mg of CBD powered by Amplifiâ&#x201E;˘ nanotechnology which creates CBD molecules as small as 25nm in sizeâ&#x20AC;&#x201D;2,000 times smaller than pores. The anti-inflammatory, anti-aging, anti-acne antioxidant serum penetrates deep into the skin and leaves a silky non-greasy finish.

$16.50 VANITY PROJECT THE FIXER CBD SHEET MASK These rehydrating sheet masks use anti-inflammatory CBD to fight free radical damage. They’re refreshing and great to use as skin maintenance and especially necessary after a long day of travel, which can be stressful for the skin.

KLEAN BY KERENSA BENTONITE CLAY MASK

This woman of color-owned 100% natural CBD infused skincare line makes an excellent bentonite clay mask with responsibly-sourced 250 mg of pure CBD oil. The mask pulls out dirt, minimizes pores, and leaves skin lusciously soft.

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FLORAMYE BALANCING CBD FACIAL OIL This certified-organic CBD beauty brand is female-owned and handcrafted in small batches. The face oil is made up of 300mg of full-spectrum, sun-grown hemp extracts. It calms irritation and fights acne. The sustainable CBD is also mindfully packaged in recycled Italian glass with wood lids.

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MOX FACIAL CLEANER + CBD Mox’s formulas are pharmacist-designed with organic CBD. This soothing cleanser illuminates, awakens, and cleanses tired skin with organic hemp-derived CBD.

CANNABLISS ORGANIC MOISTURIZING FACE LOTION

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This certified-vegan age-defying moisturizer is light enough for all skin types and can be used daily. It contains healing CBD to restore a youthful glow and prevent the signs of aging through intense hydration. Lola Méndez is an Uruguayan-American freelance journalist writing about sustainability, travel, culture, wellness, lifestyle, and more. She’s a full-time globetrotter who travels to develop her own worldview and has explored over 60 countries. Passionate about sustainable travel, she seeks out ethical experiences that benefit local communities.

By Sheryl Nance-Nash

WHY WELLNESS JUNKIES SHOULD VISIT PLANT CITY, THE WORLD’S FIRST PLANT-BASED FOOD HALL

our years ago around Christmas, Kim Anderson’s 23-year-old son, Frohman, wanted the family to watch two documentaries, Forks Over Knives and Cowspiracy: The Sustainability Secret. That would prove to be a gift of a lifetime. Cowspiracy examined the devastating impact of animal agriculture on the environment and Forks Over Knives looked at the power of changing from an animalbased to a plant-based diet and how doing so could possibly help eliminate or control certain diseases like cancer and diabetes. “The information was stunning and new, and enough to move us immediately to a plantbased lifestyle,” says Anderson. The movies,

It’s all happening in Providence, Rhode Island and other research made it clear to her that plant-based is best for health, the climate crisis and other environmental devastation, social justice, and animal ethics. “It pulls many levers that matter to our family. We are all plant-based now,” she says. She hasn’t kept quiet about her lifestyle and has been sharing this way of eating with others. This summer she took her advocacy to a new level. She teamed up with Matthew Kenney, a superstar chef specializing in plant-based cuisine and CEO of Matthew Kenney Cuisine, to open Plant City, the first plant-based food hall and market in the world. “What better way to scale the message than a food hall!” says Anderson.

19 It’s ironic that the food hall in Providence, Rhode Island, is in a building that was home to a steak house on the first floor. Now there are four restaurants, three bars, a coffee bar and a marketplace on two floors. The lower level is where you’ll find classes and events like the screening of The Game Changers, a new film that documents the explosive rise of plant-based eating in professional sports, or a free introductory talk on PSM, an ancient Vedic meditation technique, a Reiki infused meditation session, or plant-based cooking classes. As for Plant City’s mission, Anderson says, “We simply want to present Matthew Kenney’s beautiful, delicious, elevated plant-based food to as many as possible.” Anderson has known Kenney for several years. They are both investors in plant-based food companies. “When I had the idea for Plant City, he was a natural collaborator because of the many concepts in his restaurant portfolio, many which I had visited and loved.” Anderson has no restaurant experience but has been an entrepreneur in consumer goods/ retail for more than 35 years. “In the end, every operation must be focused on the customer experience, and how best to deliver that with kindness, care, and efficiency. Thankfully, our executive chef has been very

helpful in showing me what makes a kitchen work and runs the back of the house masterfully.” The dynamic duo of Kenney and Anderson has a hit on their hands. People are flocking to Plant City, whether for a healthy breakfast of avocado toast, the “build-abowl” options, or a quick coffee, superfood smoothie or press juice at MAKE OUT; or DOUBLE ZERO with its pizzas and other Italian specialties, BAR VERDE for Mexican, or new.burger for a truffle or guacamole burger. The numbers tell the story. In the first 72 hours of opening on June 15, 2019, they had 13,000 guests and in the first 14 weeks, 160,000 guests. For sure business is good, but more importantly to Anderson it is doing good. “The impact of serving those meals as plant-based, rather than animalbased, saves, more than 60 million gallons of water, 2.1 million ponds of grain, 1.6 million square feet of forest, more than 1 million pounds of carb, and more than 54,000 animals.” Says Anderson, “We are just thrilled! Every day we see hundreds of new faces and many returning guests, some daily.” She adds that 80 percent of visitors to Plant City are not vegetarian or vegan. “They lean in, test it out. They find good food, and not only do they come back, they bring friends.”

TATA HARPER

To say that her expectations have been exceeded is an understatement. “We did not expect such massive numbers and had to rapidly grow from 90 employees to more than 200 to cover all shifts. We also had to add an extra prep kitchen to handle the volume in our first 72 hours. Thankfully, things are now much easier.”

She’s exhaling a bit and reflecting on the first few months. “We offer spectacular food in a beautiful environment, prepared and served by really kind and caring people, which is exactly what I set out to do. We have received overwhelming appreciation from our guests. What more could you ask for?” Though she’s caught her breath, don’t expect her to stand still. She’s just revving up for more. She and Kenney are actively looking at many cities. “We would like to have other Plant City(s) coming soon.” Anderson’s eyeing her legacy. “I want it said that we shared awesome, inspiring plant-based food, and shared with many who were first-timers, that plantbased is not just about eating a salad. That we encouraged many to consider adding more plants to their diet. That, through our Cellar space classes and events, we offered community, inspiration, and education.”

DISHES TO TRY AT PLANT CITY To be sure, there is nothing under the roof at Plant City that isn’t scrumptious. You won’t believe that it is so tasty and so good for you. The food is completely soy-free, with many dishes are gluten and nut-free. Eat without guilt! Just as important, the vibe is casual, relaxed, with high touch service, smiles all around. You feel good just being there—and even better upon first bite. There are some favorites already. Anderson shares a few of them.

DOUBLE ZERO • PESTO PIZZA, macadamia ricotta, zucchini, arugula and parmesan • SPICY FARRO PEPPERONI PIZZA, tomato, macadamia ricotta, Calabrian chili, agave, fennel pollen • PASTA BOLOGNESE, walnut mushroom ragout, almond parmesan • HEIRLOOM TOMATO AND ZUCCHINI RAW LASAGNA, sundried tomato marinara, macadamia ricotta, pistachio pesto,

BAR VERDE • NACHOS, butternut queso, black beans, Pico de gallo, cashew crema, guacamole, jalapeno, radish • WILD MUSHROOM CARNITAS, salsa verde, guacamole, fresh chili, shaved radish • JACKFRUIT PIBIL, guacamole, lettuce, salsa verde, cashew crema

new.burger • Avocado toast, sprouts, chili flake, lime • BUILD-A-BOWL, start with oatmeal, coconut yogurt or acai, with toppings like flax seed, walnuts, granola and berry coulis, maple or date syrup

MAKE OUT • Classic, heirloom tomato, lettuce, sunflower cheddar, beet ketchup • Truffle, wild mushroom, truffle aioli

Sheryl Nance-Nash is a freelance writer specializing in travel, personal finance, and business. Her travel writing has appeared on CNTraveler.

com, Newsweek.com, Afar, ShermansTravel, Orbitz, RD.com, Fodors, amNY, TheWeek.com, among others. When she’s not encouraging people to spend money wisely, she travels the globe to satisfy her wanderlust and to inspire others to do the same! She is based in New York.

By Melissa Curtin

New Ways to Get Some Sound Sleep By Melissa Curtin

e hear it all the time: the lack of a good night’s sleep can seriously affect your lifestyle. In this fast-paced world, many people don’t even realize that the lack of adequate sleep can cause moodiness, distractibility and the inability to really concentrate and learn. Even tiny deficiencies can add up that make staying awake on the job challenging; even driving a car becomes an unsafe act when your body hasn’t gone through the proper sleep cycle. The National Institute of Health explains how scientists are just beginning to understand how dynamic and complex sleep is: it is as essential to survival as food and water. Recent studies show that sleep removes toxins that build up in your brain when you’re awake. A chronic lack of sleep or poor-quality sleep (i.e. fits and starts) increases the risk of disorders like high blood pressure, diabetes, depression, obesity, and cardiovascular disease. If lack of sleep is harming your day-to-day life, consider going to bed earlier and at a regular time. Exercise daily and cut out or limit caffeine intake. You may have already tried soothing aromatherapy diffusers, relaxing essential oils, melatonin, and calming teas, but here are some new ways to help ease you into a well-rested slumber.

CBD OIL A popular component on the market now is CBD (Cannabidiol), derived directly from the hemp plant, which is a cousin to the marijuana plant. CBD does not produce a “high” but evidence points towards a calming effect in the central nervous system. It is often used in products to address anxiety. One leading brand, Flora + Bast, has created an Age Adapting Sleep Tincture where you place a drop of liquid under your tongue thirty minutes before bedtime. This cannabis sativa oil - rich in cannabinoids, terpenes, and flavonoids helps regulate sleep-wake cycles – otherwise known as circadian rhythms. The Sleep Tincture helps you not only fall asleep fast, but stay asleep and awake refreshed.

HI-FI HOPS SPARKLING WATER

In response to the recent trend of alcohol-free experiences, Lagunitas Brewing Company recently came out with a THC-infused sparkling hop water that tastes similar to a flavored La Croix. This IPAinspired Lagunitas Hi-Fi Hops Sparkling Water is infused with 5 or 10 milligrams of THC and 5 milligrams of CBD with zero alcohol, zero calories, and zero carbs, replacing social drinking with a better anxiety-free alternative and no hangover. Start your evening with a relaxing mood balancing bottle to lull you into some z’s.

CASPER GLOW LIGHT Another product to consider is the Casper Glow Light designed to help you unwind and drift off to sleep, providing a warm light without harmful blue light. The cylinder-like Glow kept next to your bed can be twisted, wiggled, or turned upside down to control the brightness and dims down after 45 minutes, perfect for reading and nighttime activities. App enabled, the Glow Smart Bedtime Light allows you to customize settings remotely or schedule a wake-up too.

OURA SLEEP ANALYSIS RING The Oura Sleep Analysis Ring is another tool paired with an app that allows you to track your sleep patterns. Wear the ring to bed and use the data from your movement, pulse, REM sleep, and steps, as well as sleep and body temperature to make better choices about the way you sleep, therefore enhancing your performance the next day. The app is designed to help you understand how you sleep in order to help guide you towards your goal.

CALM APP In addition to practicing calming rituals before bed, consider sleeping somewhere dark and tranquil or try a meditation app with bedtime stories like Calm. Slip into soft comfortable pajamas to help your body wind down. A sound bath is powerful way to help connect your mind and body, often inducing your body into a meditative state from the sound waves and giving your whole body a reset. While lying down in this class or session, the reverberating sounds and vibrations of crystal bowls of all shapes and sizes wash over you, lulling you into a peaceful and mindful state of being.

GEMWATER BOTTLE BY VITAJUWEL To kickstart your relaxed state of mind all day, stay hydrated and sip water from a refillable glass Gemwater Bottle by VitaJuwel. The water is enhanced by the natural vibration of the gemstones creating a softer, smoother, more velvety water taste. Pick gemstones related to balance or wellness for a naturopathic benefit.

BLANQUIL QUILTED WEIGHTED BLANKET There may be something to sleeping like a baby, all swaddled and curled up tight in a cocoon. But how about a weighted blanket like BlanQuil Quilted Weighted Blanket or YnM Weighted Blanket that contain weighted beads or pellets offering deep pressure like a hug or massage or an adult swaddling. Sold in five-pound increments, blankets often are chosen based on roughly ten percent of your body weight. One study from Journal of Sleep Medicine & Disorders shows that the weighted blankets improve melatonin levels because they help produce serotonin. â&#x20AC;&#x153;Sleep tightâ&#x20AC;? may have a whole new meaning. Not all heroes wear capes, but they do need sleep. Practice the art of sleeping well. Try a new way to sleep soundly.

Melissa Curtin writes about travel, food, and L.A. lifestyle for a variety of publications both online and print. She co-founded the site LaLaScoop.com and is always searching for the best ways to stay healthy and mindful. You can find her happiest in Malibu - basking in sunsets, hiking in the canyons, or writing oceanside.

By Anna Laird Barto

I D B C

n e r T New

D E S NFU

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oday’s yogis have choices: traditional styles like Ashtanga, Bikram and Iyengar have competition with edgier offerings like Goat yoga, AcroYoga, Standup Paddleboard yoga and now the latest wellness craze, CBD-infused Yoga. What makes CBD-infused yoga stand out from other yoga trends is the atypical combination of yoga and cannabis, the plant that produces CBD and one whose benefits and use traces back to ancient India. But cannabis in yoga has ancient beginnings, and is even mentioned in the Vedas, a collection of Sanskrit texts dating from 3,000 B.C. According to these texts, cannabis has the power to release the human mind from anxiety: the god Shiva is often shown imbibing cannabis in the form of tea.

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n o i t i d a r T t ien

CBD, short for cannabidiol, is a chemical compound found in the resin of the cannabis flower. Most of the CBD products you’re likely to encounter in today’s yoga classes are derived from hemp, the most legally available form of cannabis. Hemp belongs to the same species of cannabis as marijuana but has one major difference: hemp will not make you high. This is because it contains less than .03% THC, the chemical responsible for the intoxicating effects of marijuana. While science has come to recognize the health benefits of yoga, research into CBD has not been able to keep pace with the media hype. However, the early data on CBD is promising, especially as a treatment for anxiety, epilepsy, and pain.

THERE ARE BENEFITS OF COMBINING YOGA AND CBD Like yoga, CBD can help promote harmony of the body and mind, and it acts on the body’s endocannibinoid system (ECS). While the exact mechanisms of the ECS are still not well understood, we do know that its main function is to maintain the body’s homeostasis in the face of changing environmental conditions.

“

Yoga is an excellent way to up-regulate and tone our endocannabinoid systems,” said Caitlin Bernhard, Cannabis Nurse Practitioner at the CED clinic in Northampton, Massachusetts. “Therefore, regular yoga practice plus regular CBD use is an excellent way to bring balance to our bodies.

“

Bernard stressed that CBD is most effective when taken as a daily supplement. “It’s not something that you can just use sporadically and expect much results,” she said. Her clients typically notice a difference within 2-6 weeks. As for topical CBD products, like creams and salves, Bernard said they need at least 20 minutes to take effect. This means they

are best applied at the very beginning or end of class (to support recovery), not immediately before attempting a challenging posture. CBD products are so new to the marketplace that there are few safeguards in place to ensure quality and truth in advertising. To stay safe and achieve the best results, Bernard recommends sticking to organic, broad spectrum, CBD products, preferably from small local growers. The term full spectrum, or “whole plant,” CBD refers to products containing all naturally occurring compounds in cannabis. This includes terpines, flavanoids and trace amounts of THC (nowhere near enough to get you high). Together, these compounds are said to amplify the therapeutic effect.

A DEEPENING BODY AWARENESS “When it comes to cannabis, it really is a subjective experience,” said yoga teacher and entrepreneur Stacey Mulvey, whose company, Marijuasana, offers both CBD and marijuana-infused classes in the US and Canada. One effect you may notice is a deepening body awareness. “When you’re going through a movement modality like yoga where you’re really immersed in your body, it will start to affect the way you’re able to sense and feel things as you’re moving,” said Mulvey. Ac-

cording to her, CBD is another way to facilitate the kind of “Aha!” moment students can experience on the mat. “We as human beings get into these really tight patterns that we end up going to a yoga class to fix,” she said. “It’s really helpful to add something that helps you break through those barriers or enables you to feel it or conceptualize (yoga) a little bit differently.”

IT’S NOT ALL THAT DIFFERENT According to Mulvey, you’re not going to find your yoga experience significantly different other than the cost. CBD-infused classes typically run $10-$20 higher than regular yoga classes. Her particular classes begin with an invitation to visit the communal “tea bar” where students mingle and sip CBD-infused tea. Other teachers use CBD-infused chocolate, tinctures, salves, or patches. After students ingest CBD, Mulvey leads them through a gradually more intense sequence of poses, followed by a break and the opportunity to refuel at the Tea Bar. At the Local Yoga Joint in Turners Falls, Massachusetts, CBD samples are also combined with restorative poses, like supported backbends and child’s pose, which help lull

body and mind into a deep state of relaxation. During Shavasana, the final resting pose, teacher Amanda Reynolds applies CBD oil to students’ foreheads. Why should you attend a CBDinfused yoga class instead of just ingesting your favorite CBD product before arriving at the studio? The only real difference, said Mulvey, is acceptance. Not all yoga spaces welcome cannabis. Even non-intoxicating CBD is sometimes looked down upon as a shortcut to the elevated flow states yogis often practice so hard to attain. What critics may not realize, Mulvey said, is that with or without cannabis, the “body high” we experience during yoga and meditation is actually positive feedback from our endocannabinoid system.

Anna Laird Barto is a writer and children’s yoga teacher based in western Massachusetts.

WHERE TO EXPERIENCE CBD YOGA Most CBD-infused yoga classes are offered as pop-up events or workshops, such as those put on by Mulvey’s company, Marijuasana and Coloradobased Ganjasana. Only a few studios and fitness centers currently include CBD-infused yoga in their regular menu of classes, but that number is definitely poised to grow. THE LOCAL YOGA JOINT Turners Falls, Massachusetts LOTUS JO’S Grand Rapids, Michigan URBAN SANCTUARY Denver, Colorado GRASSROOTS HEALING Lanham, Maryland MANDALA YOGA Amagansett, New York

By Laurel Dowswell

SOUND HEALING:

Help for the Body & the Mind

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WHAT IS SOUND HEALING?

The wellness community is a vast network of individuals committed to facilitating the improvement of health and quality of life. There are many different opportunities to explore to help you and your loved ones live the best life possible. Have you heard of sound healing? This growing technique is expanding in practice throughout the globe. Read more to find out what sound therapy is and who it can help.

â&#x20AC;&#x153;

ound healing is a therapeutic technique utilizing a variety of tools that create aural tones and vibrations. It is practiced for the promotion of good health, and has been used in many cultures throughout history. Instruments that are frequently used in the healing technique are singing bowls, osteophonic tuning forks, gongs, and even the human voice. The sound from a singing bowl is created by firmly pressing a wooden mallet on the rim or outside edge of the bowl and moving your hand in a circular motion. As the movement continues, the sound will begin to generate. A bright, clear tone begins to form. The technique will often begin with a gentle strike against the bowl prior to the circular motions. The outside belly of the bowl is also often used to create soothing sounds as well.

31 Osteophonic tuning forks are applied to joints and any part of the skeleton. Did you know that bones transmit vibration more than any other part of the body? To activate the tuning fork, the single stem is held without touching the body or the prongs. The fork is then struck on a block of hard wood or rubber covered in leather or fabric. It is important not to scratch the fork and to strike the block with only one prong. The activated fork can then be used for healing purposes. Tuning forks are not only used for applications to joints and bones, but they can also be used at acupuncture points,

meridian points, and other areas of body. Gongs and the human voice have the ability to create wide ranges of sounds and vibrations that are also utilized for sound healing. The techniques are usually performed by a certified sound therapist or similarly experienced practitioner, and may be utilized in conjunction with other wellness practices such as massage or other relaxation techniques. There are options for both individual sessions and group sessions.

WHO CAN BENEFIT FROM IT? The practice has quite a wide array of people who may receive positive benefits. With the capability to help in both the physical and the mental aspects of wellness, professionals are bringing this type of practice to a wider audience each day. Here are some of the areas where sound therapists have shown positive results:

• Tinnitus • Pain Management • Anxiety • Depression • PTSD • Stress Management • Sleep Disorders In a study published in 2017 in the Journal of Evidence-Based Complementary & Alternative Medicine, researchers reported significant differences in pre and post-meditation with singing bowls in the treatment of tension, anxiety, depression, fatigue, and more. A pain management study utilizing vibroacoustic sound performed at the Rehabilitation Medicine Department Clinical Center of

the National Institutes of Health (NIH) included 272 patients with various illnesses from cancer to blood disorders. The researchers reported that a 22-minute session resulted in a “cumulative reduction of pain and symptoms by 53%.” Individual benefits for different health issues will vary from person to person, as with any treatment, but with the gaining popularity of techniques that provide alternatives to medication, it is certainly very promising. The research continues…

HOW DOES IT WORK?

The body reacts to frequencies and vibrations. The sounds that make these frequencies and vibrations stimulate our brain waves can help us relax, and even bring us to meditative states. Have you ever heard a bowl sing? Have you experienced the vibrations from a tuning fork? Similar to how music therapy can change how we feel, these and other instruments have the power to physically help the body deal with stress and other major issues mentioned above. As the body is often in a fight or flight mode, the intention of sound therapy, according to many professionals, is to take the body to the parasympathetic (or relaxation response) mode, and decrease heart rate and blood pressure. This mode also slows down the production of certain hormones in the nervous system, bringing the body into a meditative state. If the human body can frequently get this type of relaxed state on a regular basis, it is said to also improve the functioning of the immune system. Depending on what you are treating, the technique can be quite complex. With Tinnitus, there are multiple dimensions of treatment including masking and distraction techniques. Physicians and other wellness practitioners use various devices with sound therapy including hearing aids and other products that create customized sounds to help relieve symptoms such as “ringing in the ears.” In regards to pain management, it has been used for individuals with chronic pain or migraines to sooth nervous systems and stop misdirected pain signals by propelling the body into consecutively deeper states of relaxation.

Wellness centers and other treatment areas will have environments with mats, pillows, and other furniture that facilitate a relaxing and comfortable experience. In certain circumstances, a combination of sounds from singing bowls, gongs, drums, tuning forks, and other instruments will be used to produce a certain set of frequencies and vibrations for the body to absorb. And, sometimes, professionals may incorporate other healing techniques such as aromatherapy and other multi-sensory experiences to enhance the effects of the sounds. Locations around the globe embrace sound healing. A pioneer in the industry is the Integratron located just 20 miles north of Joshua Tree National Park. This unique, one of a kind 38’ high and 55’ diameter all wooden dome was originally built in 1954 and currently offers 60 minute sonic healing sessions that includes 30 minutes of 20 quartz crystal singing bowls played live. Origin, a resort located in northern New Mexico, offers a 2.5 hour guided sound experience inside a 20’ cave including a quartz singing bowl orchestra, drumming, chanting, and more. Red Doors Studio on Hong Kong Island offers “gong baths,” training, all night gong pujas, and private or small group sessions which can incorporate yoga, meditation, and walking meditation.

THE ROAD TO WELLNESS

When someone is suffering, it is important to know that there are many available options out there to reduce stress, relieve anxiety and depression, and help manage pain, among other quality of life issues. Healing through sound is a very old practice that is resurging in popularity to help people all over the globe find new paths to wellness. If you have never heard the meditative sounds of singing bowl, know it is a very unique experience. This type of instrument, as well as the many other items used by certified sound therapists, has intrinsic worth when it comes to healing through various vibrations and frequencies â&#x20AC;&#x201D; bringing the body into a new vibrational state. It could potentially be a â&#x20AC;&#x153;gamechangerâ&#x20AC;? for many.

Alternatives to traditional medicine continue to expand. Because we all are different, sound healing may work really well with some individuals and not as well with others. A great thing is that there are little to no side effects of trying it. Seek out and talk to a professional about your reasons for wanting to try it. If it seems right for you, go for it! As part of an overall wellness program, sound healing is a soothing and potentially very effective way to make a difference in your life, or the life of a dear friend or family member. As varying wellness products and techniques continue to gain importance in the global consciousness, accessibility to such treatments as sound healing is growing as well. From public festivals and university programs to local community healing centers and community sound baths in the U.S. to retreats and training centers across Europe, sound healing has a bright future. Can you feel the vibrations?

Laurel Dowswell is a freelance writer and branding specialist based in Atlanta, GA. In addition to diverse nonfiction and business writing, she is the former Features Editor of Change Seven literary magazine and was nominated for a Pushcart Prize. Her passions include wellness, the natural world, fiction, equality, and social justice.

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