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Air Care for Kids

How to Make a Home Allergy-Free



Nutrition Upgrades

Five Strategies for Better Eating


Delicious Discards Making Meals From Scraps

March 2019 | Washington, D.C. Edition | March 2019




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March 2019


letter from the publisher

Dear Readers, Is it spring yet? The sun’s return to full strength in the Northern Hemisphere never can come soon enough for me. This winter seemingly had the most extreme swings in temperature, in my recent memory. Fortunately, the sauna at my gym was available to escape the chill, and I was able to get away to Florida for a few days during one of the snowfalls.    I’m sure the cold weather signals my brain to eat more carbohydrates and fats—to add a layer of insulation so I can make it through the winter. Many cultures incorporate spring cleansing into their lifestyles. There are many programs offered by experienced practitioners in our area that can help us reset our body’s metabolism and maintain good health after a long winter. A relatively new area of concern, when it comes to our overall health and the food we eat, is our microbiome. Recent research has shown that 70 percent of the immune system resides in the lining of the gut. That’s just one critical issue writer Melinda Hemmelgarn addresses in this month’s edition in an article titled “Nutrition Upgrades: Five Strategies for Better Health”. Her advice—ditch the diet, eat for yourself and the planet and learn about the care and feeding of that all-important microbiome. This month, we also can help you discover how food scraps no longer play a supporting role in some kitchens these days. Writer April Thompson shows how creative cooks are using peels, rinds, stems and more in “Delicious Discards: Making Meals From Mainly Scraps”—complete with tasty recipes. With spring right around the corner, seasonal allergies may not be far behind. This March edition will help you to face the dreaded sneezes, sniffles and watery eyes that affect so many of us in the greater Washington, D.C. region. We love the blooming trees and flowers (especially those cherry blossoms) but so many of us pay a price for that beauty. Fortunately, there are many natural alternatives to medications that make you feel foggy all day. Check out the Health Briefs to learn how essential oils and natural remedies can significantly reduce some allergy symptoms. This is just a start to the great things we bring to you this merry month of March—articles to enrich your life and help you find your own path to health, as well as stories to make you think about the ways that you can contribute to the good that is all around us. As always, we hope that we make a difference in your life! Best,



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Contents 14 NUTRITION UPGRADES Five Strategies for Better Health



Using Joint Therapy to Reduce Pain and Inflammation


on the Power of Wonder and Legacy




Another Reason to Go Organic


Does it Have You Inflamed?


Keeping the Homefront Allergy-Free




ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 202-505-4835 or email Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Deadline for editorial, news briefs and health briefs are due by the 10th. CALENDAR SUBMISSIONS Submit Calendar Events to: Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets, call 239-434-9392. For franchising opportunities, call 239-530-1377 or visit

Heal and Nutritionally Support this Vital Organ


Making Meals From Mainly Scraps

DEPARTMENTS 6 inspiration 7 news briefs 8 health briefs 11 eco tip 12 global briefs 17 leading edge 18 wise words 20 healing ways

22 food as


23 healthy kids 24 heart health 26 conscious

eating 28 calendar 31 resource guide February 2019



Coming Next Month

Creative Arts Therapy Plus: Sustainable Living

The Path to Wealth How to Make a Dream Come True by May McCarthy


uccessful professional athletes, musicians and business men and women that have achieved their goals can often point to repetition as a key to their prosperity and success. Undergoing both physical and mental training on a daily basis are keys for them to perform at their highest levels. Keeping their goals at the forefront of their thoughts, talking about the outcomes that they want to achieve and mentally seeing themselves achieving their goals are essential components of a repetitive practice that reaps great rewards. Everyone can implement a similar success practice. Revisit goals daily to enable subconscious and spiritual intuition to illuminate possibilities in taking steps necessary to create the life that we love. This repetitive practice will shift our beliefs so that goals will be achieved sooner. Motivational speaker and author Earl Nightingale writes, “Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality.” To realize goals sooner, set aside 20 minutes and follow three simple steps each morning:

To advertise or participate in our next issue, call

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Write down your goals and be specific in describing the desired outcome.

For example, instead of saying, “I want to lose 10 pounds,” say, “I’m so grateful that I am physically fit in a pain-free body that easily moves through life.” By spending

time each day describing completed goals with gratitude, your beliefs will change and your subconscious can work with you to make those statements true.

Speak your goal statements aloud with emotion.

The practice of uttering your goal statements out loud anchors the meaning more fully internally. This practice helps to convince your subconscious that achieving your goals is possible. Ideas and thoughts that are in alignment with them will then become more noticeable.

Imagine yourself achieving your desired outcomes.

With eyes closed, create a clear picture of your realized goals in your mind each day. As you begin to feel yourself completing goals, spiritual intuition that emerges as gut instincts, strong thoughts and ideas, and messages that are external to you will become obvious. Take action as led by your intuition to manifest your dreams. Repeat these steps every day to create new beliefs and achieve all that you desire sooner. Now is the time to enjoy increased prosperity and success in all of your endeavors. May McCarthy is the author of The Path to Wealth: Seven Spiritual Steps for Financial Abundance and The Gratitude Formula: A 7-Step Success System to Create a Life that You Love. Visit her at



news briefs

It’s Easy Being Green at the MoCo GreenFest


ll are invited to the area’s biggest party to celebrate the environment: the Montgomery County GreenFest. This free event will be held at Brookside Gardens from 11 a.m. to 4 p.m. on April 28, in celebration of Earth Day.  Grab the family and explore the beautiful spring gardens and discover new and fun ways you can do your part locally, nationally and around the world, to protect our environment. GreenFest will have events for all ages, including live performances with dancers and musicians, kids’ tree climbing activities with Montgomery Parks, arts and crafts demos and the electric vehicle and car show. There will also be workshops and DIY demos as well as 80 exhibitors and vendors, displaying the latest products and services to make life a bit cleaner and greener. Whether you drive or take public transit, head to the Glenmont Metro and take the free shuttle to GreenFest. Montgomery County will provide sign language interpreters and other auxiliary aids or services upon request at least three business days before the event. To obtain these services, simply call 240-777-6484 or send a request to AskDep@ The event will be held rain or shine. Location: 1800 Glenallan Ave., Wheaton. For the latest info and updates on the schedule, visit See ad, page 13.

Hormone Balancing: A Free Webinar


ormone levels, in women and men both, are constantly fluctuating—­a normal process that occurs at every stage of life. The body responds to these changes with physical manifestations that can affect the way a person feels on a daily basis. When hormone levels are imbalanced, it is normal to feel uncomfortable, sluggish and just not quite yourself. With so many questions when it comes to this subject, Dr. Sushma Hirani, from the Rose Wellness Clinic, in Oakton, will be offering a free webinar on this topic at 7 p.m. on March 20. All are invited to be a part of this webinar and ask questions of the doctor. Bioidentical Hormone Replacement Therapy (BHRT) is the process of restoring the hormonal balance in both women and men after they have reached menopause and andropause, respectively. It replaces or supplementes hormones with naturally derived hormones like estrogens, progesterone and androgens that are biologically identical to those produced by a woman’s ovaries (or by a man’s testicles). BHRT is not a “one-size-fits-all” approach, but rather a personalized hormone balancing therapy that can restore the energy and vigor for life you once enjoyed. You may be a candidate for this therapy if you suffer from hot flashes, mood swings, anxiety, depression, weight gain, low libido, impotence, fibrocystic breasts, erectile dysfunction, insomnia or acne. The primary and most notable benefit of bio-identical hormone therapy is that it can restore optimal hormone balance in the body and help you regain your youthfulness and vitality. Hirani specializes in functional and integrative medicine, with a special interest in women’s health and natural hormone balancing. To register for this free webinar, visit See ads, pages 9 and 24. February 2019


health briefs

Lemon Balm Lowers Blood Pressure, Reduces LDL Lemon balm (Melissa officinalis), a soothing herb from the mint family, can significantly improve the condition of patients with chronic stable angina, reports a recent study in the Journal of Herbal Medicine. Researchers at Iran’s Ahvaz Jundishapur University of Medical Sciences tested 80 patients with the condition, which involves chest pain linked to a lack of blood flow to the heart. The patients were given three one-gram doses a day of lemon balm powder or a placebo. After two months, the patients given the lemon balm had significant reductions of“bad” low-density cholesterol (LDL), both systolic and diastolic blood pressure, and increased workout capacity, a measure of heart function. 8

Washington, D.C.

A Harvard study was conducted on the diets of nearly 28,000 male health professionals spanning two decades between their 50s and 70s and published by the American Academy of Neurology. It found those that drank orange juice and ate leafy greens, berries and dark orange and red vegetables suffered significantly less memory loss than others. Subjects reported every four years and were examined for both thinking and memory skills. Those that ate about six servings of vegetables a day were a third less likely to develop poor thinking skills than those consuming two servings; those that drank orange juice every day were half as likely to develop poor thinking skills as those drinking one serving per month. Men that ate larger amounts of fruits and vegetables 20 years earlier were less likely to develop similar problems, whether or not they kept eating larger amounts of fruits and vegetables later.


Vegetables and Orange Juice Protect Memory

Herbs Make Worthy Prebiotics Ginger, black pepper and holy basil, mainstays in traditional medicines as anti-inflammatories, also contain significant prebiotic potential that could help gut health, report researchers from India’s National Institute of Nutrition, in Hyderabad. Holy basil (Ocimum sanctum) and ginger (Zingiber officinale) showed significantly higher prebiotic activity, especially of Lactobacillus and Bifidobacterium species, when compared to the well-known prebiotic fructooligosaccharide (FOS). Black pepper (Piper Nigrum) had prebiotic effects similar to FOS.

Scisetti Alfio/

Meditating or listening to classical music altered biomarkers associated with cellular aging and Alzheimer’s disease in adults experiencing memory loss, according to a recent West Virginia University study. The 60 participants had subjective cognitive decline, including forgetting familiar names and losing objects, a condition that may be a preclinical stage of Alzheimer’s. For 12 minutes a day, they either listened to instrumental classical music or did a kirtan kriya meditation involving chanting, visualization and finger poses. After three months, all subjects had increases in a key beta amyloid peptide protective from Alzheimer’s, as well as better memory, mood, sleep and quality of life, while the meditation group experienced significantly better improvements. Activity in two chromosomal markers of cellular aging— telomere length and telomerase activity—increased for both groups, especially among those that practiced more frequently or started with lower cognitive scores. The improved biomarkers were maintained or even strengthened three months after the study ended.

Anatoliy Karlyuk/

Meditation and Music Slow Cellular Aging

zhu difeng/

Light Pollution Disturbs Sleep Being exposed to high levels of artificial outdoor light at night contributes to insomnia and greater use of sleeping pills, reports a new study from South Korea’s Seoul National University College of Medicine. The researchers studied the records of 52,027 people without diagnosed sleep disorders—60 percent of them women—and correlated their sleeping pill use with their residential location relative to artificial outdoor light intensity. The brighter the outdoor lighting, the more likely were sleep issues and the greater and more frequent use of sleeping pills. The study joins other research that has shown that artificial nighttime lighting—outdoors and indoors—disrupts circadian rhythms, potentially leading to such metabolic and chronic diseases and conditions as cancer, diabetes, obesity and depression.

Functional Medicine

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Do you suffer with Chronic Pain? Fatigue? Do you suffer with Chronic Pain? Fatigue? Do you need help balancing your hormones?

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Pine Bark Soothes Prostate Benign prostate hypertrophy (BPH), a condition that affects half of men older than 60, is related to increased prostate gland size and a reduced flow of urine from the bladder. To test the effectiveness of the pine bark extract Pycnogenol on BPH, researchers from Italy’s D’Annuncio University divided 75 men with the condition into three groups: One was given 150 milligrams a day of Pycnogenol, another received standard non-drug management and the third was given conventional drug treatment. The researchers found that urination frequency, urgency, intermittency and nighttime occurrences significantly improved after 60 days of treatment among the pine bark extract group.

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Rose Hip Reduces Cold Symptoms During the six months of Denmark’s frigid winter, 107 study volunteers took either two grams of liquid rose hip (marketed as Hyben Vital) or a placebo daily. University of Copenhagen researchers found that the rose hip group experienced 18 percent fewer colds, as well as significantly fewer symptoms such as coughing, headache, muscle stiffness and fatigue when they did get a cold. February 2019


health briefs

Get to the Root of Seasonal Allergies by Jessica Johnson

For more information and a free consultation on how Young Living organic essential oils, supplements and cleaning products can support your health, call Jessica Johnson at 703-867-5379 or email

Don’t think, just do. ~Horace 10

Washington, D.C.

Stay Ahead of Your Sneeze Allergy season is just around the corner. In fact, you may already be feeling itchy eyes, a scratchy throat, nasal stuffiness and sneezing. Yet, there are more remedies available to combat the inevitable dreaded allergy season beyond the over-the-counter options that are guaranteed to make you feel as if you are in a fog. In fact, there are many effective and natural means to treat illness and allergies that are so prevalent this time of year. Treatment begins with the understanding that allergic symptoms are the immune system’s unhappy reaction to substances that are normally found, harmlessly, in your everyday environment. Very often, simple changes of diet, nutritional supplements and homeopathic remedies can relieve reactions and the resulting inflammation that trigger most allergy symptoms. Rather than running to the local drugstore, consider running your local natural health clinic to get an assessment of your environment and the substances that may be at greatest risk to cause the sources of your inflammation. With a thorough understanding of the causes of your suffering, a skilled naturopathic medical practitioner can prescribe the best options to keep you sniffle-free this allergy season. For more information, contact Sandy Colvard, a naturopathic doctor at CHI Health Care, at See ad, page 11.

Asthma Less Likely to Afflict Breastfed Kids A University of Amsterdam study of 960 children from 4 to 12 years old taking asthma medication found that those breastfed as infants had a 45 percent lower incidence of asthma attacks.

Evgeny Atamanenko/

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Spring in the D.C. region is breathtaking for both its beauty and its infamous environmental allergies. The area’s diverse ecology, which includes traffic and air pollution, and toxic chemicals in household and personal care products, can exacerbate allergy symptoms. The best way to eliminate symptoms is to naturally address the root cause—a compromised and hypersensitive immune system. Organic essential oils, supplements and cleaning products safely support a healthy immune response. It is possible to spring-clean away allergens from the home, office and car interior with all-purpose cleaners made with essential oils. Likewise, essential oils help to spring clean the digestive system with a gentle cleanse, fortified with a blend of probiotics and enzymes. One can maintain healthy digestion with a blend of oils including tarragon, peppermint, ginger and fennel. To build and sustain a robust immune system, consume and diffuse a high-antioxidant essential oil blend of thyme, clove, orange and frankincense. For the end of the day, it is good to diffuse and massage the feet with oils such as lavender and cedarwood for a deep, restful and rejuvenating sleep. Organic essential oils can play a major part in maintaining your health and keeping you allergy-free as the weather begins to change.

marekuliasz /

eco tip

2019 CSA Season

Celebrating 26 Years of Fresh Local Organic Produce from Spiral Path Farm - Direct from our farm in Loysville, PA Pick up CSA Membership Box, weekly, at our farmers’ market locations in the Silver Spring and Bethesda area

Saturday Market

Downtown Silver Spring - April 27 - December 21

Sunday Market

Baaathesda Central Farm Market - April 28 - December 22

Spring Decluttering

3 CSA Share options to choose from:

Many Benefits of Reorganizing

Spring is the season of renewal, and on the home front, that means cleaning, organizing and reducing clutter. While we apply natural, eco-friendly cleaning agents, the act of moving items around offers the opportunity to rearrange or eliminate some of them, providing a fresh look and a sense of comfort, order and control. To clear clutter, Christa O’Leary (, founder and CEO of Home in Harmony Lifestyle, based in Boston, and author of Home in Harmony: Designing an Inspired Life, suggests that decluttering is best accomplished in small chunks every day to allay feeling overwhelmed, with the help of someone “who knows you have made the commitment and will hold you accountable.” She says stacks of paper and folders “zap your energy and mojo” and take away from productivity and efficiency, along with testing the patience of family members. O’Leary’s website offers tips that provide simple solutions for tackling such areas as magazine stacks and cluttered closets. She relates that a mom recently emailed her to say that her 7-year-old daughter did it as well, and “made a cute, adorable space.” suggests first compiling a todo list and enlisting someone to help with the physical and psychological aspects of the task at hand: letting go of items that can be donated to charitable organizations and thrift shops, where they can benefit someone else; and being creative in storing seasonal clothing, extra towels or decorations in old military-style trunks, stacks of vintage suitcases or under beds. Along with making the bedroom more visually appealing, removing items and materials can also create a tranquil setting for a more restful night’s sleep. suggests getting rid of old pillows that may be filling up with dust, germs and bacteria; spare bedsheets that we never use; knickknacks that clutter the bedside table and all traces of food and beverages.


prices are pro-ratedweekly in season


538 Spiral Path Lane, Loysville, PA 17047 •

March 2019


global briefs

Eco Fill-up

Earth’s Extremities on the Edge The North Pole and South Pole each have unique, pristine environments, virtually untouched by civilization, but a pair of federal studies cast doubt upon their future status. The National Oceanic and Atmospheric Administration (NOAA), in a study based on satellite data, warned that ancient glaciers in West Antarctica, thought to be more stable than those to the east, are “waking up” and beginning to dump ice into the sea, which could further contribute to rising sea levels.

A second NOAA study reported that glaciers at the top of the world are also thawing, melting and breaking down. According to that document, the Arctic is undergoing a period of “record and near-record warmth, unlike any period on record.” Lead Arctic NOAA researcher Emily Osborne announced at a major geoscience conference, “The Arctic is experiencing the most unprecedented transition in human history.”

Liquid Fuel Stores Solar Energy

Solar power is cheap and plentiful, but there has been no way to store it efficiently. Scientists from Chalmers University of Technology, in Gothenberg, Sweden, are developing a liquid molecule composed of carbon, hydrogen and nitrogen that when exposed to sunlight, rearranges the bonds between its atoms into an energized new isomer. In this way, energy from the sun is captured between the isomer’s strong chemical bonds and stays there even when the molecule cools down to room temperature. When the energy is needed, the fluid is drawn through a catalyst that returns the molecule to its original form, releasing energy as heat. “The energy in this isomer can now be stored for up to 18 years,” says Chalmers University nanomaterials scientist Kasper Moth-Poulsen. “And when we come to extract the energy and use it, we get a warmth increase, which is greater than we dared hope for.” The hope is that this warmth can be used for domestic heating systems, powering a building’s water heater, dishwasher, clothes dryer and more. The scientists claim the fluid can now hold 250 watt-hours of energy per kilogram, double the energy capacity of Tesla’s Powerwall batteries. Moth-Poulsen believes the technology could be available for commercial use within 10 years.

Sanit Fuangnakhon/

Poles Apart

Wave This

Planet Earth Has a Flag

A new project by Oskar Pernefeldt, a graduate student at Beckmans College of Design, in Stockholm, Sweden, has designed a new flag for the entire planet to be used worldwide in a move toward unity. Its minimalist design shows seven rings intertwined on a deep, sea-blue background, forming a flower in the middle. Simple and contemporary, the flag evokes the Earth’s natural beauty. “The blue field represents water, which is essential for life,” writes Pernefeldt. “The flower’s outer rings form a circle which could be seen as a symbol of Earth as a planet, and the blue surface could represent the universe.” The flag has yet to be adopted by any official government agencies. 12

Washington, D.C.

Bionic Leaf 2.0, a new, artificial photosynthesis system developed by a team headed by Harvard University scientists, takes in carbon dioxide, water and sunshine to create a sugary fuel. Solar energy splits up a water molecule, and bacteria turn hydrogen and carbon dioxide into liquid fuel, mainly isopropanol, which could be used someday to power a car. An improvement on their prior effort a year earlier, the new system has a catalyst made of cobalt and phosphorus, increasing the efficiency of the reaction to 10 percent. Normal photosynthesis in plants is just 1 percent efficient at converting solar energy to biomass. This technology has the potential to bring another type of solar energy to the planet, especially in the developing world.


Bionic Leaf Tops Plants in Photosynthesis


Fake Foliage

Transcendental Meditations

Shocking Development

“Meditation-Induced Near-Death Experiences: a 3-Year Longitudinal Study,” published in Mindfulness, concludes that some Buddhist meditation practitioners can willfully induce near-death experiences (NDE). These profound psychological events typically occur in people close to actual or perceived death. The ability to willfully induce such experiences could help scientists better understand the phenomenon, which has been difficult to research. “The practice of using meditation to gain a better understanding of death is longstanding, particularly in Buddhism, where ancient texts exist to help spiritual practitioners prepare for or gain insight into the process of dying,” says study author William Van Gordon, of the University of Derby, in England. “Unlike regular near-death experiences, [12] participants were consciously aware of experiencing the meditation-induced NDE and retained control over its content and duration. Also, compared to regular forms of meditation, the meditation-induced NDE led to a five-fold increase in mystical experiences and a four-fold increase in feelings of non-attachment,” explains Van Gordon.

Oil companies have received federal permission to use seismic airguns to find oil and gas deep beneath the Atlantic Ocean floor during offshore oil exploration from New England to Florida. Repeated every 10 seconds, 24 hours a day, for days and weeks at a time, the airguns are so loud that they disturb, injure or kill marine mammals, sea turtles and other wildlife, harm commercial fisheries and disrupt coastal economies. The proposed testing could injure 138,000 whales and dolphins and disturb millions more, according to government estimates. Impacts include temporary and permanent hearing loss, disruption of mating and feeding, beach stranding and deaths. Whales and dolphins rely on their hearing to find food, communicate and reproduce. Airgun blasts can kill fish eggs and larvae, and scare away fish from important habitats. Catch rates of cod and haddock declined by 40to-80 percent for thousands of miles following seismic surveys. Nonprofit environmental watchdog Oceana is working to halt the use of the devices and stop the expansion of dangerous offshore drilling that follows the seismic testing. E E on! F R issi

..... learn & tak .. ea ct ........ io n



.... . .. .

sezer66/ Rich Carey/

Oceanic Blasts Harm Ecosystems

. .. .

Near-Death Experiences Can Be Learned


to ge th e

Techno Timber




Artificial Wood Resists Fire and Water

Sunday, April 28 • 11am – 4pm at Brookside Gardens 1800 Glenallan Ave, Wheaton

Take the free shuttle from Glenmont Metro (on-site parking is very limited)

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Brookside Gardens




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Native Plant Sale






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A new, lightweight synthetic wood has been created that is as strong as wood, but without its traditional vulnerability to fire and water, as reported by Shu-Hong Yu, a materials chemist at the University of Science and Technology of China, in Hefei, and the author of a study published in Science Advances. It’s made of polymer resin and chitosan, a sugar polymer derived from the shells of shrimp and crabs. Adding human-made or natural fibers to the mix could also help. The new material does not require years to grow and repels water; samples soaked in water and a strong acid bath for 30 days scarcely weakened, while balsa wood lost two-thirds of its strength and 40 percent of its crush resistance. The new material is also difficult to ignite, and stopped burning when it was removed from the flame. Its porosity creates an air-trapping capacity that could make it suitable as an insulation for buildings, but eco-friendly alternatives to the polymer resins are needed to broaden interest in its utility.

food trucks


montgomer ASL interpretation offered at all workshops. Visit the website for more information.

March 2019


Craevschii Family/

Five Strategies for Better Health by Melinda Hemmelgarn


pringtime brings a desire to clean up our diets and refresh our plates. Here are five worthy strategies for upgrading nutrition and greeting the season with a renewed sense of well-being. n Ditch dieting. According to the Boston Medical Center, an estimated 45 million Americans go on a diet each year and spend more than $30 billion annually on weight-loss products. Despite this hefty investment, restrictive diets don’t work, says Sandra Aamodt, a neuroscientist based in northern California. Aamodt co-presented the Neurobiology of Dieting: Evidence for Improving Mental Health With a Self-Care Approach session at the Academy of Nutrition and Dietetics (AND) annual meeting last October in Washington, D.C. “Diets are not harmless,” Aamodt explains. “They create stress, persistent hunger, 14

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trigger eating disorders such as binge eating and even make people fatter over time.” It’s better to take a kinder approach, says Rebecca Scritchfield, a Washington, D.C.-based registered dietitian and Aamodt’s co-presenter. Scritchfield is the author of Body Kindness: Transform Your Health From the Inside Out – and Never Say Diet Again. She teaches her clients to value their self-worth regardless of body size, practice mindful eating and focus on overall self-care: Think enjoyable physical activity, adequate sleep and positive self-talk. Mindful eating includes paying attention to thoughts and feelings that trigger eating such as hunger, but also stress, boredom and loneliness, says Californiabased registered dietitian Andrea Lieberstein, who wrote Well Nourished: Mindful Practices to Heal Your Relationship with Food, Feed Your Whole Self, and End Overeating. She encourages clients to identify voids in their lives and fill them

n Learn how to cook and garden. The best

dietary upgrade starts in our own kitchens, where the cook controls the ingredients. Home cooking with fresh, whole foods is at the heart of feeding ourselves well. Processed food manufacturers would like us to equate cooking with drudgery or think that cooking takes too much time, yet this couldn’t be further from the truth. Tanmeet Sethi, an integrative physician at the Swedish Cherry Hill Family Medicine Residency, in Seattle, established a culinary medicine program that includes both cooking and gardening classes. Sethi says, “Eating is sacred; it’s our connection to the earth.” She also believes there is wisdom in the way food has been traditionally cooked. Sethi recommends a Mediterranean eating pattern for



with healthy relationships and pleasurable activities, rather than food. The “health at any size” philosophy is accepted by a growing number of health and nutrition experts, including Annie Kay, a registered dietitian and registered yoga therapist at the Kripalu Center for Yoga and Health, in Stockbridge, Massachusetts. She’s the author of Every Bite is Divine: The Balanced Approach to Enjoying Eating, Feeling Healthy and Happy, and Getting to a Weight That’s Natural for You. Kay injects compassion into her work, promoting stress reduction, conscious eating and finding peace for individuals to reach their natural weight.


its power to reduce depression and ward off chronic diseases. She also promotes the “herb and spice pharmacy” to reduce inflammation and treat and prevent disease. For example, she says, “Ginger and turmeric both act on the same biochemical pathways as antiinflammatory medicines.” Cooking and eating together as a family has multiple benefits, too, improving children’s nutrition, self-esteem and school performance. Best of all, says Sethi, “Family meals allow us to connect with the people we love.” Put away phones, turn off screens and truly tune in to each other. Connecting to the earth through gardening also improves our health, according to both Wendy Demark-Wahnefried, a registered dietitian and associate director of the University of Alabama at Birmingham’s Comprehensive Cancer Center, and Diana Dyer, a Michigan-based organic farmer, registered dietitian and author of A Dietitian’s Cancer Story: Information & Inspiration for Recovery & Healing. They promote gardening as a way to interact with nature, reduce stress and improve quality of life. With just a small patch of soil, home and community gardens provide a ready source of affordable, fresh and nutritious vegetables and herbs. n Eat to protect our planet. According to the

American Public Health Association, climate change is a major threat to our population. Droughts, fires, storms and flooding create obvious challenges to growing crops, but new research also shows how increasing levels of carbon dioxide in the atmosphere decreases the nutritional quality of food, leading to lower levels of protein and minerals. One solution is to change the way we farm and eat. For example, Jennifer Jay, Ph.D., a professor of environmental engineering in the Civil and Environmental Engineering Department at the University of California Los Angeles, calculated the carbon footprints and climate impacts of a variety of food choices. In general, she says, the fewer animal products in our diets, the lower the greenhouse gas impact. But meat and other animal products

Seventy percent of our immune system is in the lining of the gut. ~Tanmeet Sethi, an integrative physician at the Swedish Cherry Hill Family Medicine Residency, in Seattle. need not be totally off the table. Simply choose smaller portions and when possible, purchase local pasture-raised products produced without antibiotics and hormones. Organic food production introduces less fertilizers, pesticides, antibiotic-resistant bacteria and greenhouse gases into our environment. So, what’s best for the planet is best for us. Jay provides easy, plant-based and planet-friendly recipes at n Support gut health. Around 400

B.C., Hippocrates said, “Bad digestion is the root of all evil.” Fast forward through the centuries to today, and one of the hottest areas of research in health, medicine and nutrition revolves around the microbiome; more specifically, the community of microorganisms living in the gut. “Seventy percent of our immune system is in the lining of the gut,” explains Sethi, which is why she advises,“Feed the bacteria in your gut real food.” Similarly, Teresa

Martin, a registered dietitian and certified diabetes educator based in Bend, Oregon, emphasizes the value of unprocessed, highfiber, organic plant foods to nourish gut bacteria and maintain microbial balance. Speaking at the same recent meeting, Martin described multiple ways gut bacteria influence our physical and mental health, including nutrient absorption, body weight and blood sugar control, bone density, inflammation and mood. Microbes in the colon digest and ferment plant fibers into short-chain fatty acids, which help ensure a thick, healthy, intestinal mucus lining. Martin notes, “When we don’t eat enough plants, we can’t make enough short-chain fatty acids,” which are key to gut-brain crosstalk and control of appetite and mood. Martin recommends eating 35 to 50 grams of fiber per day from food, not supplements. She also warns against “microbial assassins” such as antibiotics, processed meats, high-fat diets, refined carbohydrates, added sugars and artificial sweeteners, plus the emulsifiers polysorbate 80 and carboxymethylcellulose, which are commonly added to foods like ice cream and baked goods to improve texture and extend shelf life. All contribute to microbial imbalance, the loss of microbial diversity and leaky gut—the inability to keep offending food compounds like gluten and intact milk protein out of the bloodstream—leading to food intolerance, inflammation and autoimmune disorders.

Eat-Right Resources Dorothy Sears: Food Sleuth Radio interviews: “The Great Nutrient Collapse:” The Kick Diabetes Cookbook: An Action Plan and Recipes for Defeating Diabetes, by Brenda Davis. Mediterranean diet pyramid: The Obesogen Effect: Why We Eat Less and Exercise More but Still Struggle to Lose Weight, by Bruce Blumberg Tanmeet Sethi: Whole Grain Hierarchy: Why Diets Make Us Fat: The Unintended Consequences of Our Obsession with Weight Loss, by Sandra Aamodt March 2019


n Try intermittent fasting and smart meal timing. Allowing

the body at least 12 hours without food intake benefits gut microbial diversity, says Martin. Intermittent fasting, or eating patterns in which no or few calories are consumed between 12 to 16 hours, can protect against a variety of metabolic diseases such as Type 2 diabetes, perhaps in part due to the effect on gut microbes. Dorothy Sears, associate professor of medicine and associate director of the Center for Circadian Biology at the University of California, San Diego, studied the effect of intermittent fasting, or “time-restricted feeding”, on the risk of breast cancer recurrence. In a study of more than 2,300 breast cancer survivors, Sears discovered the women that fasted for at least 13 hours a day reduced breast cancer recurrence by 36 percent, regardless of other dietary factors. Putting this into practice, if the last meal of the day ends at 6 p.m., the first meal of the next day would not begin before 7 a.m. In addition to this “prolonged nightly fasting,” Sears says that when we eat affects the way our bodies handle calories. She recommends eating during the first half of the day, when the sun is up and our enzyme and hormone systems are best able to handle calories, control blood sugar and body weight. Spring forward with these five tips and enjoy better health. Melinda Hemmelgarn, the “food sleuth”, is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@ Tune into Food Sleuth Radio through iTunes, Stitcher and 16

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Quick Tips for Enjoying Good Food, Fast 1. Cook once, eat twice (or more). Smart, busy cooks use this wise, old home economics strategy. A big pot of soup, stew or chili makes many servings of easy-to-heat leftovers. Store extra servings in glass, never plastic, for quick, heat-and-serve meals. Add a side salad and fruit for dessert for a nourishing, fulfilling meal.

2. Master the omelet. Eggs, prefer-

5. Experiment with helpful cookbooks. Mark Bittman’s Kitchen Ex-

press provides 404 seasonal dishes that can be prepared in 20 minutes or less. Betty Crocker, the renowned classic teacher, shows beginning cooks how to make standard dishes from scratch. For delicious vegetarian meals, check out Deborah Madison’s Vegetarian Cooking for Everyone. And to enrich children’s taste buds, invite them into the kitchen with The Kids’ Multicultural Cookbook: Food & Fun Around the World, by Deanna F. Cook.

ably free-range and organic, make fast, easy, affordable meals. Get creative with personalized omelet fillings. For example, in a tablespoon or more of olive oil, quickly sauté any combination of seasonal vegetables like potatoes, onions, peppers, mushrooms, asparagus, kale or spinach. When tender, slide vegetables into a bowl. Add a few more drops of olive oil to the pan and pour in beaten eggs. When eggs are almost set, top them with sautéed vegetables and a sprinkle of cheese. Cover the pan, set heat to low and when cheese is melted, it’s time to eat. For an alternative filling, try beans, avocado, cheese, onions or peppers with a side of salsa.

ingredient labels to remove the big offenders: refined flours, sugar and substitutes, artificial colors and additives that harm gut microbes, including polysorbate 80 and carboxymethyl cellulose.

3. Use an electric pressure cooker. Say goodbye to sodium-laden,

8. Stock up with grab-and-go snacks. Fruits, vegetables, nuts, nut but-

BPA-lined cans of beans. With today’s safe and easy electric pressure cookers, a pot of un-soaked dry beans can be ready in less than an hour. Use cooked beans in a variety of quick, delicious dishes, including hummus, burritos, soups, chili and veggie burgers. For tips on vegetarian cooking and stress-free pressure cooking, visit

4. Make friends with farmers.

Find local farmers’ markets for the most flavorful, fresh, seasonal produce. For those not sure what to do with kohlrabi or a strange-looking squash, farmers and fellow shoppers will gladly provide ideas. It’s like going to a community party with fellow foodies—much more fun than a trip to the grocery store.

6. Invest in a microplane grater or handheld rasp. Add a punch

of flavor and pizzazz with this versatile kitchen tool. Use it to add freshly grated garlic, ginger and turmeric; plus lemon, lime and orange zest.

7. Purge cupboards of packaged, processed foods. Read

ters and plain yogurt (sweeten to taste with local honey, seasonal fruit and cinnamon) make satisfying, high-nutrient snacks.

9. Keep assorted organic herbal teas handy. Unsweetened herbal teas

make cozy companions during prolonged nighttime fasting. Staying well hydrated is key to mental performance and weight control, too. Thirst often masquerades as hunger, so drink water or tea first, then reassess appetite.

10. Put fun and pleasure back into eating. Host a potluck with

friends to share cooking and clean up, or have a picnic with kids of all ages. Put flowers or a candle on the table and play soothing music—it all enhances digestion and encourages mindful eating. Bon appétit!


Registered dietitian Brenda Davis, of British Columbia, also recommends wholefood, plant-based diets to reverse Type 2 diabetes. She developed a “whole-grain hierarchy” to identify the most gut-friendly, least-processed grains, including cracked oats, brown rice, barley, buckwheat, sprouted grain, wheat berries and kamut. Along with beans, legumes, nuts, seeds, fruits and vegetables, Davis says these foods nourish beneficial gut microbes and reduce inflammation.

joints respond most favorable to Joint Therapy. Sprained ankles may heal faster with this therapy in a fraction of the time. Joint Therapy can be injected into joints, under the skin, into tendons and muscles. Conditions most often treated include anything associated with pain, chronic back pain, rotator cuff injuries, degenerative and arthritic knees, plantar fasciitis, carpal tunnel syndrome, tennis elbow, scars, shoulder pain and many sports injuries.   Joint Therapy is a nonsurgical treatment that leads to long-lasting joint strength, increased joint function and elimination of pain by stimulating the body’s own cells to replace and repair degenerated tissue.

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leading edge

A Holistic Approach to Pain Management

Using Joint Therapy to Reduce Pain and Inflammation by Dr. Isabel Sharkar


highly effective treatment for chronic pain, Joint Therapy is a form of nonsurgical ligament reconstruction. It is a connective tissue injection therapy of collagen-producing substances which can reconstruct damaged or weakened connective tissue in and around joints. Joint Therapy can reduce pain and inflammation in the joint quickly, restore circulation and provide ingredients needed for damaged tissue to heal. In a Joint Therapy session, the patient gets an injection that consists of vitamins, minerals and anesthetic that provides immediate pain relief. These natural substances induce healing within the body. The pain relief may continue even after the anesthetic subsides as the treated joints stabilize. Joint Therapy for a fresh injury is highly effective in allowing the joint and surrounding tissues to decrease inflammation and heal properly.   It has been shown that Joint Therapy

is an effective alternative to cortisone injections. Although cortisone is a powerful anti-inflammatory, it may also cause joint and cartilage damage, sometimes leading to tendon rupture. The complications of cortisone injections include nerve damage, joint infection, thinning of skin and soft tissue around the injection site, temporary flare of pain and inflammation around the joint, tendon weakening or rupture, thinning of nearby bone and whitening or lightening of the skin around the injection site. Joint Therapy may include PRP (platelet rich plasma), ozone, and/or stem cells depending on the chronicity and degree of tissue and joint degeneration. This therapy has had excellent success in keeping patients out of surgery. Depending on the degree of damage, weekly injections are given—ranging from six to 12 weeks. Sometimes progress is made in just a few short weeks.   Knee, shoulder, ankle and elbow

Dr. Isabel Sharkar, ND, is a licensed naturopathic physician and co-owner of the Indigo Integrative Health Clinic, in Georgetown. For more information, call 202-298-9131 or visit IndigoHealth See ad, page 36.

It is not how old you are, but how you are old. ~Jules Renard

March 2019


wise words

Philippe Cousteau on the



hilippe Cousteau Jr., the 39-yearold grandson of legendary undersea explorer Jacques Cousteau, is continuing a rich family legacy of sharing the wonders of the natural world with a global audience. A diver, conservationist and environmental activist, the younger Cousteau has also become an inspirational speaker, writer, social entrepreneur and producer of myriad television and film projects. Now in his fifth season of hosting the Emmy-nominated series Xploration Awesome Planet, which airs on a number of outlets, Cousteau and his wife, Ashlan, also co-host the popular Travel Channel series Caribbean Pirate Treasure, a waterborne odyssey that explores pirate legends, shipwrecks and the lore of lost treasures. His previous work has examined the fragile future of sharks, tigers, rhinos and other species nearing collapse, and their critical places in the natural order. Like his grandfather and


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father before him—Philippe Sr. died in a plane crash six months before his son was born—Cousteau has embraced the mission of inspiring youth to take action for a sustainable planet, launching EarthEcho International in 2005 and authoring several children’s books.

How did your grandfather inspire you?

He was a captain in the French Navy during World War II when he and an engineer invented scuba diving. It revolutionized humanity in many ways because until then, we were limited in our ability to explore the ocean. He then went on to help create underwater cameras and lights and the means to do storytelling about this wonderful world that he was exploring. It was the first time for millions of people around the world to get a glimpse of what lived in the ocean. Ted Turner called him the “father of the environmental

movement” because over time, his stories led him to a deeper understanding of the changes that were happening in the oceans and inspired him to embark on a journey not just of exploration, but of conservation. Growing up with that legacy, I was very much inspired by his work. My father was also a big part of the early Cousteau Society, and was a major driver in the early days of the conservation ethic.

How did covering the 2010 BP oil disaster for news organizations and being among the first to dive into the historic spill shape your world view?

It was a transformative experience for me, and for the country. It was a muchneeded reminder of the consequences of our addiction to oil. Seeing the spill firsthand was a horrific experience. While I was already engaged and committed to conservation, it really helped [me] to double down on the urgency that I feel on these issues, because I saw not only what it did to the environment, but what it did to the communities that rely on the environment—the fishermen, the tourism operators, other people. They were all shattered and devastated by that spill. It was a powerful reminder that when we talk about conservation, we are really talking about building a world where humans can thrive as much as nature.

What are your goals in reaching out to the next generation?

A focus on environmental education is something we’ve always been doing. EarthEcho International has become one of the leading environmental education groups in the U.S. My grandfather always recognized that young people are key to building society’s ethos of environmental sustainability. We have to start with young people to grow constituencies of the older people to understand and be able to connect the dots and to care about it. Xploration Awesome Planet is targeted to the teen and tween audience, and we also have a lot of adults that watch it. It’s a great example of a program that’s

all about inspiring people to not just be a passive observer of the world around them, but to be an active participant, to get engaged.

How can parents build upon the foundational message of environmental responsibility that your work instills in kids?

They can treat their kids like the hearts and minds of these issues and recognize that they are more than vessels to be filled with information. We try to encourage them to be treated like they are agents of change, that they are creative, and give them the latitude, trust and empowerment to come up with their own ideas, to look at the world, be informed and inspired, so they can say, “Oh wow. This is an issue I really care about, and I am going to do something about it.� Randy Kambic, of Estero, Florida, is a freelance writer and editor.

There is nothing like a dream to

create the future. ~Victor Hugo

March 2019



healing ways

Healing From Genetically Altered Foods Another Reason to Go Organic by Marlaina Donato


wenty-five years As I dug deeper, I put health have ignited conago, the first the pieces together of troversy among sciengenetically moditists, consumers and even the relationship between fied (GM) crop came to governments. GMOs, gut health and market in the form of a Much of the research tomato engineered for a has been conducted in subsequent diseases. longer shelf life. Today, other countries—more ~Michelle Perro, pediatrias much as 80 percent of than 60 have banned cian, author and executive GMOs—and most food in the U.S. contains director of GMO Science GMOs (as they are best studies have focused on known) and most of the world’s genetically the health effects of the glyphosate used engineered crops are treated with glyphosate on these crops, which the World Health herbicides, primarily Monsanto’s Roundup. Organization in 2015 declared a probable Unlike hybrids produced by convenhuman carcinogen. “Glyphosate adversely tional breeding, GMOs are created in a affects the mitochondria, neurotranslaboratory, often incorporating DNA from mitter production and hormones,” says other species, such as bacteria and viruses. Smith, whose recent documentary, Secret Researching the potential health effects Ingredients, presents stories of people that “must be our number one priority, because overcame chronic illnesses by eliminating GMO technology is replacing nature,” says GMOs from their diets. Jeffrey Smith, executive director of the Smith recently conducted a survey Institute for Responsible Technology, in published in the International Journal of Fairfield, Iowa. “The altered genomes are Human Nutrition and Functional Medicine passed on to future generations.” in which 3,256 respondents reported im Although U.S. regulators generally provement in a number of health problems regard these foods to be safe, the ubiquity after they switched to largely non-GMO of GMOs in the food chain and a lack of and organic diets. “Many of the conditions research on their long-term effect on human that improved in the survey participants are


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similar to the health issues found in lab animals fed GMOs or the associated herbicide Roundup,” he wrote. More than 85 percent reported improvement from digestive disorders. It is possible that glyphosate, which is antibiotic in nature, may disrupt the delicate balance of the microbiome, a community of microbes that inhabit the gut.

to Parkinson’s disease, Alzheimer’s disease, depression, infertility and gastrointestinal disorders,” he says. “It is impossible in the U.S. to just eliminate GMO foods from the diet, so eating organic is the only way to guarantee avoiding GMO foods. This automatically also reduces pesticides from the diet.”

Roundup and Gut Health

Anecdotal Evidence

“Roundup can loosen the tight junctions between our cells,” explains Smith. “This can lead to leaky gut, which can contribute to inflammation and numerous diseases.” Dr. Akil Palanisamy, a Harvard-educated physician and author of The Paleovedic Diet: A Complete Program to Burn Fat, Increase Energy, and Reverse Disease, concurs. “I do believe that the microbiome is crucial for health, and by switching to organic, we eliminate the potential microbiome-damaging effects of glyphosate.” Palanisamy, based in San Francisco, emphasizes glyphosate’s known ability to cause DNA damage and potentially induce cell death. “It may be a contributing factor

Dr. Michelle Perro, a pediatrician, author and executive director of GMO Science, in San Rafael, California, became involved when she came across research by plant biologist Dr. Arpad Pusztai, one of the first scientists to raise concerns about the safety of genetically modified foods. “I was able to correlate his findings with the change in children’s health that I was beginning to notice in my own practice,” says Perro. “As I dug deeper, I put the pieces together of the relationship between GMOs, gut health and subsequent diseases.” Perro has seen improved health in her patients once a cleaner diet is introduced. “Parents have the ability to help

Healing Strategies

Go-to Tips

n Eat organic when possible, especially oats, wheat and other grains, soy, corn, beans and lentils. n Look for the “Non-GMO Project Verified” seal on labels.

Advice From the Experts Dr. Akil Palanisamy:

n Sweat in a sauna or steam room 15 to 20 minutes once or twice a week to stimulate toxin release (infrared saunas are a good alternative for those that can’t tolerate the heat of traditional saunas). n Take 15-minute home baths with onequarter-cup of bentonite clay.

n Eat a variety of detoxifying foods like cruciferous vegetables, ground flaxseeds, parsley, beet greens (the leafy tops of beetroot), cilantro and chia seeds.

Dr. Michelle Perro (for children): n Eat as much organic foods as possible and eliminate processed foods from a child’s diet. n Don’t drink tap water; use a quality water filter. n Strive to eliminate pesticides in the child’s environment, including at schools, playdates and homes of relatives.

n Strive to have a daily bowel movement.

n Seek a foundation of nutritional medicine and individualized treatment strategies employing nutraceuticals, herbs, homeopathy and manipulative medicine.

n Add fiber to diet such as psyllium husk or fruit pectin.

n Consider an elimination diet, beginning with dairy and gluten.

n Drink lots of purified filtered water every day.

Helpful Resources

n 2018 Journal of the American Medical Association study: n What’s Making our Children Sick?: How Industrial Food Is Causing an Epidemic of Chronic Illness, and What Parents (and Doctors) Can Do About It, by Dr. Michelle Perro and University of California San Francisco medical anthropologist Vincanne Adams; reverse chronic disorders plaguing their children, including asthma, eczema, food allergies and neurocognitive disorders such as autism and ADHD [attention deficit hyperactivity disorder].” Palanisamy has also seen significant changes in his patients’ health when they heed his advice and avoid GMOs. “Often, they report improvement in digestion, mood, brain fog and energy levels.” The body is designed with the innate ability to heal, says Pero. “Chronic diseases can be reversed when organic nutrition is the foundation.” The Hartman Group’s Organic & Natural 2018 report reveals that 46 percent of American shoppers now seek GMO-free food. “The tipping point here in the United States has begun,” says Smith. Marlaina Donato is the author of several books on spirituality, health and wellness and a composer. Connect at March 2019


food as medicine


Designed by Yanalya / Freepik

Does it Have You Inflamed?

While focusing on what causes inflammation is important, focusing on what we can do to decrease inflammation is key. In general, create a diet that has variety with as much fresh produce as possible. This could be labeled as a paleo diet, which consists of limited simple carbohydrates like breads and pastas, no processed foods, high vegetable intake, moderate protein intake and filled with healthy fats. By focusing on a clean and wholesome diet one can dramatically decrease the amount of inflammation throughout the body. Creating dietary and lifestyle changes in order to decrease chronic inflammation will result in long life without relying heavily on painkillers. A diet that decreases inflammation might look something like this:

by Elizabeth McMillan


nflammation is an immune reaction that is triggered in response to an infection or laceration. For instance, if there is a cut on your finger, the body sends out an alert to the immune system. This draws inflammatory cytokines to the area and the sight becomes red, tender and produces heat. This is an acute inflammation reaction and it is beneficial to the healing process. What happens when the body is constantly inflamed? This may present itself as chronic pain, puffiness, weight gain at the midsection, digestive disturbances and depression. In fact, research is now showing that inflammation may be the root cause of almost all chronic diseases. The more inflamed we are throughout the body, the more likely it is that we will suffer from poor health conditions. Almost every chronic disease lists inflammation as a symptom. The good news is that, if we can decrease our inflammation, we can dramatically improve our overall wellness. This includes improving brain and cognitive function, increasing the ability to fight off the common cold, decreasing occurrence of degenerative diseases, and 22

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improving our energy and stamina. There are many things that contribute to a pro-inflammatory lifestyle including: n High-sugar foods and processed foods n Insufficient water intake n Food allergens n Leaky gut and small bacteria overgrowth n Vitamin D deficiency n Insufficient exercise n Insufficient amounts of phytonutrients found in fruits and vegetables n Fatty acid imbalances between omega-6s and omega-3s n Emotional stress and toxic relationships Many of these instances are serious stressors, and if they are present throughout your daily life, they can cause chronic inflammation. Unfortunately, most of us do not realize that we are inflamed. The inflammation might be located in your digestive tract, and this will not present the same signs as a cut on your finger.

Breakfast - Green smoothie made of a handful of spinach, almond milk, 1 Tbsp of chia seeds, 1 tsp turmeric, Âź cup blueberries and a Âź avocado Lunch - Large salad with grilled chicken, a variety of extra veggies, a sprinkle of sunflower seeds with an oil and vinegar dressing Snack - small green apple with almond butter Dinner - lean meatballs with zucchini pasta Water - half your body weight in ounces throughout the day Partnering with a certified nutritionist to create an individualized dietary plan can take a lot of the pressure off yourself to achieve optimal wellness. A classically trained nutritionist is able to look at your health history and any signs and symptoms you may have in order to develop a personalized nutritional plan that fits into a busy lifestyle. Elizabeth McMillan, MS, CNS, practices integrative nutrition therapy at Rose Wellness Center, in Oakton, VA. She specializes in digestive health, chronic inflammation, energy optimization and weight problems and will work with your physician and your personal goals in order to create energizing wellness for a lifetime to come. For more information, visit See ad, page 9.

gorillaimages /

healthy kids

Air Care for Kids Keeping the Homefront Allergy-Free


by Avery Mack

n allergy is a dramatic overreaction of the immune system to environmental agents that are harmless to most people. Antibodies fight allergens with the release of histamines, and a runny nose, red eyes, sneezing, coughing, rash or hives can be the tangible result. Common around age 10, allergies often fade later in life, so children are often most sensitive to their causes. Outdoors, the problem could be pollen from trees or plants. Indoors, chemicals, dust mites, mold or pet dander are common culprits. An allergist can help identify them. Author of Clearing the Air One Nose at a Time: Caring for Your Personal Filter, pediatrician Hana Solomon, M.D., in Columbia, Missouri, focuses on a natural approach to prevent, rather than treat, symptoms. “Thirty years ago, we didn’t have specialty cleaning products,” she says. “Natural solutions work; sometimes just a cotton cloth and water are enough.” Frisco, Texas-based Urban Hydration uses vegan-friendly, cruelty- and glutenfree ingredients and herbal extracts to ensure their cleaning products don’t contain parabens, synthetics, polybeads and toxic chemicals. Their home and spa collections are kept as natural as possible without requiring refrigeration. Lemon extract

and coconut oil are key ingredients in their all-purpose spray, dishwashing solution and fabric refresher. Microscopic dust mites live in upholstery, carpets and mattresses. They are the cleanup crew for the millions of dead skin cells humans shed daily. “If a child is allergic to dust mites, get rid of the carpet. Hang blinds on the windows. Vacuum heat vents,” Solomon says. “Use allergen-free pillows, no down or feathers, and a mattress cover. Wash it and bedding once a week. Reduce the number of toys and stuffed animals in use, wash [them] frequently and store others. Go unscented.” Leslie Fischer, an eco-minded mom and entrepreneur in Chicago, reviews mattresses for adults and babies at “Volatile organic compounds (VOCs) off-gas from the mattress and disrupt sleep, but also trigger allergy symptoms, asthma and hives,” she says. “An organic mattress is a better choice.” Natural fabrics are the best option for bed linens. Kathryn Kellogg, author of the Going Zero Waste blog in Vallejo, California, lists 17 sustainable and eco-friendly bedding brands. For her own use, she chose organic cotton sheets from a family-owned business (

Pajamas are also important. Look for comfy organic fibers that wick moisture, are hypoallergenic and fire-resistant. Merino wool’s millions of tiny air pockets create a micro-climate to keep sleeping kids toasty in cold weather and cool in summer heat. Pallet furniture is trendy, but keep in mind that chemical residue or insecticides may remain in the porous wood, as well as E. coli or listeria from food transports. A safety checklist can be found at Tinyurl. com/PalletSafety. Often overlooked, indoor mold can live year-round in damp places like bathrooms. A DecoLife bath mat made of natural diatomaceous earth and resilient plant-fiber is antibacterial, non-slip and contains no colorants. It dries within three minutes to prevent mold or mildew from forming. Instead of dropping wet towels and washcloths into the hamper, hang them to dry and launder weekly. Lemon juice keeps faucets sparkly clean and fresh-smelling. Vinegar cleans glass shower doors. Ditch the old shower curtain; most are made with PVC and release chemicals into the air. Install a rain showerhead to avoid water spray, and use a fast-drying hemp or organic cotton curtain. Opt for natural flooring; bamboo and cork are both sturdy and sustainable, but have a large carbon footprint due to shipping distances. Linoleum, updated and colorful, is available with marbled, stone-like, flecked and woodgrain patterns. Antistatic and antibacterial, it withstands kids and pets, requiring only a mild cleanser and damp mop to stay clean. Pets are often blamed when a child develops allergies. It’s actually their dander that causes the reaction. Rather than giving Sparky away, use pet-friendly wipes on fur and feet to remove dander and allergens carried in from outdoors. The Daily Shep offers tips at Kids bring allergens into the house, too. Leave shoes outside the door, schedule an early bath and change to indoor garb for the evening. A high-efficiency particulate air (HEPA) filter will help clean the air. Connect with freelance writer Avery Mack at March 2019


Matters of the Heart Heal and Nutritionally Support this Vital Organ by Allan Tomson


n the article in last month’s Natural Awakenings, D.C. edition, the heart and its function were discussed. Following up this month is an exploration of what can possibly go wrong and what one can do to heal and nutritionally support one’s heart. The heart is a vital but delicate organ. The medical profession refers collectively to several different issues affecting the heart as coronary heart disease, yet there are a number of things that can possibly go wrong with one’s heart. A heart attack, called a myocardial infarction, is caused by a lack of blood flow to cardiac muscle due to some kind of blockage in coronary circulation. Without blood, the muscle does not get a supply of oxygen and the muscle tissue dies. This once healthy muscle tissue is replaced by scar tissue and the heart is permanently weakened. Artereriosclerosis is a hardening of the wall of a blood vessel. This is usually accompanied by atherosclerosis, which


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which is the formation of a plaque in the vessel wall. This often results in high blood pressure. These plaques can dislodge or create a blood clot that travels via blood to the lungs or the brain, causing pulmonary embolism or stroke. Cerebrovascular accident (CVA), also called a stroke, occurs when brain tissue is deprived of blood and oxygen for too long. This is caused by narrowed blood vessels in the brain due to atherosclerosis or blockage by a clot. CVA often results in partial paralysis. However, depending on the severity of blockage and length of time tissue has been deprived of oxygen, decreased function can sometimes be recovered.

What are the causes of coronary heart disease?

There are five major risk factors: hypertension, dyslipidemia, diabetes, smoking and obesity. These risk factors are often correlated with a lack of fruits and vegetables

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heart health

and too much sugar and processed food in the standard American diet, as well as not enough daily exercise. According to a 2012 study reported in the Journal of General Internal Medicine, drinking just one diet soda per day increases the risk for all vascular events by 43 percent. Stress also plays a big role in heart disease. The body has three responses to the myriad insults placed on it by different stressors. These are: inflammation, oxidative stress (free radicals) and vascular immune dysfunction (our immune system attacks our cells).

How can we fight these stressors on our cardiovascular system?

Sirtuins are a class of proteins that aid in the production of ATP (energy for our cells) in the mitochondria. They have protective effects on the cell and are showing promise in anti-aging as they have been shown to help preserve telomeres (caps at the end of our DNA), which in turn protect our chromosomes. Sirtuins also help in DNA repair and in quenching free radicals that damage cells. Resveratrol, a compound found in red wine has been found to be very supportive of sirtuin function. This beneficial compound can be consumed in higher doses as a supplement to our diet. There are now a growing number of producers of highly purified form of Resveratrol, who are making it more digestible for improved absorption. To be highly effective, the raw materials used in these products need to be of pharmaceuticalgrade. Companies such as the Biotics Research Corporation have now created a line of supplements to address cardiovascular issues, specific to sirtuins, which are identified with the addition of the tag “sirt” to the end of the product name. If this article has stimulated your thinking on the heart and you seek more information, contact Dr. Tomson at 703-865-5690 or visit You can also learn more about the heart at their March 28 movie night. See the calendar section of this magazine for more details. See ad, page 9.


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202-505-4835 or email March 2019


Delicious Discards

Making Meals From Mainly Scraps by April Thompson


ood scraps are no It’s fun to challenge ing the plant, the fish, the longer relegated to animal and its life,” says yourself to create just making soup, something delicious out the co-author of Scraps, stock and sauces that hide Wilt & Weeds: Turning of something no one Wasted Food into Plenty. their true nature. Creative chefs are reawakening to would think edible, like Tama Matsuoka the possibilities of skins, Wong, forager and comy banana peel cake. cores, rinds and other author of Scraps, Wilt ~Lindsay-Jean Hard parts we’ve needlessly & Weeds, points to the been throwing away, with startling results. cultural relativism of cooking, noting that “Cooking with scraps is good for the our ancestors or other cultures may think planet and good for the pocketbook. Forty that modern Americans are throwing away percent of food produced goes uneaten, the best parts of our food. “Some of the unnecessarily filling the landfill with best flavor and nutrients can be found in hundreds of billions of dollars of food,” says vegetable, fruit and fish skins that often get Lindsay-Jean Hard, a chef in Ann Arbor, discarded,” says Matsuoka Wong. Michigan, and the author of Cooking With Both Scraps, Wilt & Weeds and CookScraps: Turn Your Peels, Cores, Rinds, and ing with Scraps are intended as reference Stems into Delicious Meals. guides to provide inspiration to home chefs, Yet the real driving force behind Hard’s rather than rigid cookbooks to be followed unusual, scrap-based recipes is the joy of with precision. Matsuoka Wong suggests creativity and innovation. “It’s fun to chaltrying to work with the ingredients at hand, lenge yourself to create something delicious using substitutions as needed, instead of out of something no one would think edible, buying an ingredient just to follow a recipe. like my banana peel cake,” says Hard. Cooking from scraps requires a shift in Mads Refslund, a Danish chef living mindset about our food and a new mindfulin New York City, seeks nature in food by ness about our habits in the kitchen, says Matcooking and serving it on the plate. “In suoka Wong. “Before automatically throwing nature, there is no ugly, no trash, just cycles of something away or composting, pause and change. Using all the parts is a way of respect- think, what might I do with this?” she says. 26

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Hard suggests choosing one new ingredient at a time to work with, old bread being an easy one to start with. “Stale bread can easily be transformed into breadcrumbs and croutons that can add nice texture to a lot of dishes,” says Hard. “Nail a couple things you can make out of anything, like fried rice or frittatas, which are both very accepting of most any ingredient you add,” says Matsuoka Wong. Hard agrees that simple, hearty dishes like layered casseroles or tasty tempura can be great ways to clean out the odds and ends in the crisper. Sometimes the toughest ingredients can yield the tastiest meal. Hard admits to having been stumped by what to do with the non-fleshy part of artichoke leaves, which can be tough and bitter, until she developed a recipe for artichoke leaf nachos. Edible weeds, leaves, stalks and stems of all kinds, including celery, asparagus ends and carrot tops, make for great pesto, which is itself a versatile ingredient—great for sandwiches, dips, pastas and more—and it freezes well, Hard says. Fish scales can be fried and eaten like potato chips; they are a crunchy bar snack in Japan, notes Matsuoka Wong. Fish carcasses or shrimp shells can also be boiled down into stock for risotto or seafood chowder, suggests Hard. Fruit cores can be boiled into sweet syrup for cocktails or non-alcoholic refreshments, or distilled down into vinegars. Fruit peels can be crisped up into a healthy snack or boiled into a tea. Hard likes to infuse tequila with beet peels for a dramatic look and a little extra flavor. Fruit or vegetable tops such as pineapples, strawberries, cucumbers and leftover herbs can be used to infuse water or vinegar. Water from canned beans, known as aquafaba, is a great stand-in for egg whites to make everything from homemade vegan mayo to fudgy brownies. “Cooking with scraps shouldn’t be intimidating or overwhelming or feel like a chore: They’re just ingredients,” says Hard. “The more you cook using these recipes, the more familiar the concepts will become, and you’ll realize how easy it is to adapt them to make them your own.” April Thompson is a freelance writer in Washington, D.C. Connect at


conscious eating

Banana Peel Cake With Brown Sugar Frosting

For the frosting: ½ cup unsalted butter 1 cup packed light or dark brown sugar ¼ cup milk, 2 percent or higher 1¾ to 2 cups powdered sugar, sifted Preheat oven to 350° F. Cut the banana peels into 1-inch pieces and place them in a small saucepan with 1 cup water. Bring to a boil over medium-high heat, then reduce heat and simmer for 10 minutes. Remove pan from the heat and allow the mixture to cool slightly, then drain the banana peels, reserving a cup of the cooking water.

photo by Penny De Los Santos

For one, two-layer cake: Peels from 2 very ripe bananas, stem and very bottom discarded (see note) ½ cup unsalted butter, softened, plus more for buttering the pans 1½ cups granulated sugar 2 large eggs, separated ½ cup buttermilk 1⅔ cups cake flour, (gluten-free if needed), plus more flour for flouring the pans 1 tsp baking soda ¼ tsp baking powder ½ tsp fine-grain sea salt

You’re done when you pull out the whisk or beater and a soft peak is formed, but immediately collapses. Gently fold the egg whites into the batter and divide the batter evenly between the two prepared pans. Bake, rotating the pans halfway through, until the tops are golden and a toothpick inserted into the center of each cake pulls out with dry crumbs rather than wet batter, about 25 minutes. Let the cakes cool completely in the pans.

Transfer the peels and the cup of cooking water to a tall, narrow container and purée with an immersion blender or a mini food processor until completely smooth.

When the cakes are cool, make the frosting. Melt butter in a medium saucepan over low heat. Stir in brown sugar and cook, stirring constantly, for 2 minutes. Stir in the milk, raise the heat to medium-high and cook, stirring constantly until the mixture boils. Remove from the heat and let cool until lukewarm. Gradually whisk in one cup of the powdered sugar, beating until smooth. Add the remainder of it if the frosting is too loose. Use the frosting immediately as it will begin to thicken and stiffen as it sits.

Cream together the butter and sugar in a large bowl using an electric mixer or a wooden spoon until pale and fluffy, 3 to 5 minutes. Add the egg yolks one at a time, mixing until incorporated, and scraping down the sides of the bowl after each addition. Mix in the banana peel mixture, then stir in the buttermilk until well combined.

To remove the cake from the pans, invert one cake pan on a serving plate, lift off the pan and peel off the parchment. Repeat for the second cake pan. Put one layer of the cake on a serving platter and spread about one third of the frosting evenly over the top. Set the other layer on top, and spread the remaining frosting over the top and sides.

In a medium-size bowl, whisk together the flour, baking soda, baking powder and salt. Add the dry ingredients with the butter mixture and stir gently, just until combined.

Note: Banana peels contain some of the same proteins found in latex and could cause an allergic reaction. Those same proteins might also make your immersion blender feel slightly gummy to the touch. Rub the surface down with cooking oil before washing it.

Butter and flour the sides of two 8-inch round cake pans and line the bottoms with parchment paper. Butter and flour the pans again to coat the paper.

Put the egg whites in another bowl (make sure it’s dry) and whisk until soft peaks form, either by hand or with the whisk attachment on an electric mixer. If using an electric mixer, start slowly and gradually increase speed to medium-high.

Excerpted from Cooking With Scraps: Turn Your Peels, Cores, Rinds, and Stems into Delicious Meals by Lindsay-Jean Hard. March 2019


calendar of events

MONDAY, MARCH 11 Laughter Yoga – 6:30-7:30pm. Please join us for a playful and fun practice that has been proven to reduce stress and strengthen the immune system. The session ends with a silent meditation. Free. Arlington Central Library auditorium, 1015 N Quincy St, Arlington, VA. Info:

WEDNESDAY, MARCH 13 FRIDAY, MARCH 1 Sound Medicine Journey – 7:30-9pm. With Angela Blueskies. Let go of stress and relax while you are bathed in the healing vibrations of singing bowls, flute, chimes, sounds of nature and inspirational songs. $25-$35. Sky House Yoga, 1111 Spring St, Silver Spring, MD. Info:

SATURDAY, MARCH 2 REIKI TRAINING I – 9am-5pm. This class teaches the ancient Japanese healing practice with popular, experienced teacher, Yvonne. Please call her directly to inquire about this or future Level I and II classes at 703-830-8515.  Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. Register: RiseWellbeing.Center/SpecialEvents. Info: 703-429-1509.

THURSDAY, MARCH 7 Introductory Dream Interpretation Meetup – 7pm. With Diane Rhodes, Hypnotherapist and dream interpreter. Free. Neck Back & Beyond Healing Arts, 10195 Main St, Ste D, Fairfax, VA. Info:

Feng Shui: It’s Not About the Furniture – 2-3:30pm. With Interior Stylist Robin Buck. Robin will share feng shui basics and easy, practical fixes to enhance the beauty and serenity of your home. Silver Spring Town Center, Silver Spring Civic Building, One Veterans Plaza, Silver Spring, MD. Info:

TUESDAY, MARCH 19 Essential Oil Class - Back to Basics – 7pm. Expand your knowledge and ability to access these powerful oils for a healthier life. Everyone attending will be entered into a drawing for a free bottle of an essential oil. Free. RSVP appreciated as space is limited. Neck, Back & Beyond, 10195 Main St, Ste D, Fairfax, VA. RSVP: 703-8655690 or

SATURDAY, MARCH 23 Healing Through Your Akashic Records – 1-5pm. With Bill Sanda. Akashic Records are vibrational information of every soul’s journey in physical form.

FRIDAY, MARCH 8 Sound Meditation Concert – 7:30-9pm. Come, relax and be bathed in sound with Dante Baker. Dante uses 8 crystal bowls, 25 Himalayan bowls, vocal toning, chimes and tuning forks to guide you through deep relaxation and energy balancing using sound frequencies. $20-$25. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. Register: RiseWellbeing.Center/SpecialEvents. Info: 703-429-1509.

Money can buy you a fine dog, but only love can make him wag his tail. ~Kinky Friedman


special event Introductory Course on the Bach Flower Remedies Level 1

This flower essence seminar introduces you to Dr. Bach’s simple system of healing­—teaching how to use flower remedies to reduce stress, alleviate worry and improve self-confidence and well-being. The program provides detailed information on each of Dr. Bach’s 28 remedies. The seminar is approved for 12.5 continues education hours for several certification boards. $390.

March 9 to 10 • 12-9pm

Rainbow Chi Energy Healing, Northern VA. Registration: Contact Barbara Binney at or


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Resolve recurring patterns, heal challenges and empower choices through a combined individual/ group healing. $45. Soul Source, 18015 Muncaster Rd, Derwood, MD (in the back of house). Register:

SUNDAY, MARCH 24 Exploring the WE Space – 4-6pm. With Bennett Crawford. A guided experience of meditative practice in we-space to cultivate deeper and higher degrees of awareness through mutual support, mutual trust, mutual recognition and mutual appreciation. $25. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. Register: RiseWellBeing.Center/ Special-Events. Info: 703-429-1509.

THURSDAY, MARCH 28 Movie Night – 7pm. The Power of the Heart. A life-changing film about the astonishing power of your heart. Featuring stunning science interwoven with powerful real-life stories from some of the most inspiring icons of our age, this timeless documentary will lead you to uncover... and re-discover... the treasure in your chest. Join us for great conversation, healthy snacks and bring your heart questions. RSVP: 703-8655690 or Info:

FRIDAY, MARCH 29 Love Never Dies - Mediumship Gallery with 2 Mediums – 7-9pm. With Robyn Wolf and Natalie Hutman. Evidential Mediums share details of names, shared memories, etc to leave no doubt of connection with dead loved ones. Robyn and Natalie will provide this evidence and deliver messages for as many people as possible. $45 in advance or $50 at the door. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. RiseWellbeing.Center/Special-Events. Info: 703-429-1509.

SATURDAY, MARCH 30 Create Your Own Spirit Box – 11am-1pm. With Anne Sabagh. This is a creative, hands-on opportunity to make a spirit box. We will decorate cardboard boxes (supplies provided), cut a hole and learn about setting intentions and letting go. $20. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. Register: RiseWellbeing. Center/Special-Events. Info: 703-429-1509. Healing Through Your Akashic Records – 1-5pm. With Bill Sanda. See March 23 for details. $45. Intuitive Wellness Center, 8996 Burke Lake Rd, Ste L106, Burke, VA. Register: .

plan ahead MONDAY, APRIL 1 Laughter Yoga – 6:30-7:30pm. Please join us for a playful and fun practice that has been proven to reduce stress and strengthen the immune system. The session ends with a silent meditation. Free. Arlington Central Library auditorium, 1015 N Quincy St, Arlington, VA. Info:


special event Introductory Course on the Bach Flower Remedies Level 1

This flower essence seminar introduces you to Dr. Bach’s simple system of healing­—teaching how to use flower remedies to reduce stress, alleviate worry and improve self-confidence and well-bei ng. The program provides detailed information on each of Dr. Bach’s 28 remedies. The seminar is approved for 12.5 continues education hours for several certification boards. $390.

April 6 to 7 • 12-9pm

Rainbow Chi Energy Healing, Northern VA. Registration: Contact Barbara Binney at or

SUNDAY, APRIL 14 Discover Machu Picchu and the Sacred Valley – 7:30am-2pm. Through April 23. Travel to this enchanted land and be inspired by the deep nature, archaeology, Inca culture, and twice daily yoga and meditation practices. Our journey will culminate with a visit to one of the seven modern wonders of the world, Machu Picchu. $3,495. International Yoga, Sacred Valley, Peru. Register:

special event Illuminate Frederick Mind-Body-Spirit Arts Festival

The finest local holistic wellness practitioners, products and amazing artisans—try sample sessions; find crystals, jewelry, essential oils, spa products, gifts and art. Free workshops. $6 at the door or save $1 by purchasing online.

Sunday, April 14 • 11am-6pm

Illuminate Festivals Clarion Inn Frederick Event Center 5400 Holiday Dr, Frederick, MD Info:

ongoing events NOTE: All Calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email for guidelines and to submit entries. No phone calls or faxes, please.

sunday Sunday Morning Meditation Class – 10:30am12:30pm. With Hugh Byrne. An oasis in a busy week, including 30-minute guided meditations, a 10-minute walking meditation and 30-minute discussion. A mini-retreat. Drop-ins welcome. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Mindfulness in Recovery – 6:30-8pm. This group is open to new meditators and seasoned practitioners alike with a common interest in the intersection of Buddhist teachings and 12 Step recovery. All 12 Steppers are welcome and we ask that participants have at least 90 days of continuous recovery and a working relationship with a home 12 Step recovery group be established before attending your first meeting. This group is not a replacement for our individual 12 Step programs. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info:

monday Early Morning Meditation – 7:30-8:15am. A beautiful way to start your day, with a 30-minute meditation and optional 15-minute discussion following. Drop-ins welcome. A project of the Insight Meditation Community of Washington (IMCW). The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Learn How to Professionally Create Natural Styles Hair – 9-10am. Learn to section and part hair to complete natural hair styles in under an hour. Learn how to shampoo and conditioner hair with best practices to give your client a relaxing massage doing a service. Learn top 12 styles, steam treatments natural twist. $25. Upper Room

Barbers & Stylists, 695 Washington Blvd, Laurel, MD. Info: 240-786-7515.

tuesday Early Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Pet Loss Support Group – 6:30-7:30pm. 1st Tues. This is a safe place to share your grief with others who have had similar experiences losing a beloved pet. This is a place to share your memories and your stories. A place to learn about and work through your grief over this loss. The Big Bad Woof, 6960 Maple St, NW. Register: PetLoss Back School – 7pm. 2nd Tues. With Dr. Tomson. Learn how to take care of your back. Join us for a short talk and demo on easy ways to improve back health. Gentle exercises, dress comfortably. $5. Neck, Back & Beyond, 10195 Main St, Ste D, Fairfax, VA. RSVP: 703-865-5690 or NeckBackAnd

wednesday Early Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Natural Products Manufacturers Association – 3-5pm. 1st and 3rd Wed. Home-based business development, beauty and personal grooming products. Understanding small-scale manufacturing. How to begin your home base business. 7 Steps to Startup your at home business as a product manufacturer. $10. Upper Room Barbers & Stylists, 695 Washington Blvd, Laurel, MD. Register: 240-590-9469.

thursday Early Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info:

friday Early Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info:

March 2019


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community resource guide Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email to request our media kit.


10195 Main St, Ste D, Fairfax, VA 703-865-5690 • Neck Back & Beyond in Fairfax, VA, offers chiropractic and naturopathic care, acupuncture, massage,reflexology, lymphatic drainage and more. See ad, page 9.



258 Maple Ave East, Vienna, VA and 12242 Rockville Pike, Rockville, MD 703-255-7040 (VA) or 301-770-7040 (MD) • Savvy Rest Natural Bedroom is the premier retailer of Savvy Rest organic mattresses and bedding, a Virginia manufacturer andretailer of fine bedroom furniture. See ad, page 3.


Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 •


Virginia Mitchell is board certified in acupuncture by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM) and has been helping patients feel better for over 20 years. Virginia also focuses on acupressure, cupping, Gua Sha and zero balancing. Acupuncture is one of the most powerful tools used in alternative medicine. Used for its many health benefits, acupuncture therapy is considered a safe and effective treatment for a variety of health conditions. She helps patients of all ages (minimum age 7). Let Virginia ease your suffering and feel your best. See ad, page 9.

If you are diagnosed with cancer, there are supportive treatments which may enhance the body’s ability to fight cancer and help the traditional cancer treatments work more effectively. Integrative, holistic medicine combines traditional and adjunctive complementary treatments to restore the patient to a better state of health and improve the quality of life. Whereas traditional medicine will focus on treating the tumor, the holistic approach is to focus on the patient and outcome. See ad, page 19.


Ranjana Chawla is an Ayurvedic Doctor. She uses ayur vedic science to diagnose diseases and treat the underlying root cause of the sickness—not just managing the disease symptoms. Her entire treatment is customized to patient’s own unique body-mind constitution. She uses a multitude of healing modalities including herbal medicine, diet, lifestyle recommendations, aromas, meditation and yoga.

5225 Wisconsin Ave, Ste 402, NW 202-237-7000 •


15001 Shady Grove Rd, Ste.200, Rockville, MD • 301-664-6464 • FB /healthcare.CHI CHI Health Care’s integrative primary care model includes a staff of collaborative practitioners. Services include family medicine, naturopathic medicine, acupuncture, chiropractic, nutrition, yoga therapy, therapeutic massage, health coaching and programming. See ad, page 11.


10195 Main St, Ste D, Fairfax, VA 703-865-5690 • Dr. Allan Tomson, DC, director of Neck Back & Beyond Healing Arts in Fairfax, VA, with a satellite office in Manassas, VA. He is not your ordinary chiropractor with skills and experience in functional medicine, visceral manipulation, CranioSacral Therapy and Cayce protocols. See ad, page 9.


4813-A Eisenhower Ave, Alexandria, VA 800-515-6243 • We are Green Clean Certified, so you can have peace of mind that you r home w i l l b e healthier for you, your pets and the environment. See ad, page 25.


Writing, editing, marketing/ digital media support and strategy consulting for holistic-minded businesses and organizations from experienced local writer, blogger and event organizer Jessica Claire Haney.


Neck Back & Beyond Wellness Center 10195 Main St, Ste D, Fairfax, VA 703-865-5690 • We design interactive sessions for you and your staff to better understand the physical, mental and emotional costs of many common work management habits. Individual or team coaching for ongoing leadership, management and health development support to create the peak performance habits you need. See ad, page 9.

Good nutrition and regular exercise definitely help you cope with life’s dramas. ~Terri Irwin March 2019



11130 Sunrise Valley Dr., Ste 150, Reston, VA 703-429-1509 • Info@RiseWellBeing.Center Looking for more peace and well-being in your life? Come nurture yourself and experience the inherent healing of nature. Rise offers a relaxing indoor garden area, Mindful Movement, yoga, meditation and wellness classes, one-on-one sessions including reiki, and Healing Touch to give you the personalized attention you desire. Discover how good you can feel!


Holistic Moms Network is a national organization supporting natural-minded parents. Local chapters in Arlington/Alexandria, Burke, Fairfax, Gainesville and Montgomery County hold monthly meetings and more.

MINDFUL HEALTHY LIFE571-3588645 • Online lifestyle magazine for natural-minded parents with a blog, calendar, directory and eBook filled with resources for holistic parenting and family wellness in metro D.C.


Neck Back & Beyond Wellness Center 10195 Main St, Ste D, Fairfax, VA 703-865-5690 • Let us help you integrate the healing power of essential oils into your home and personal care routines. We offer free ongoing classes each month. Individual and group consultations are available by appointment. See ad, page 9.

HEALTH COACHING NATIONAL INTEGRATED HEALTH ASSOCIATES 5225 Wisconsin Ave, Ste 402, NW 202-237-7000 Rejuvenation-Detoxification.html

Rejuvenation & Detoxification program provides guidance to restore balance and health with lifestyle tips on diet, hydration, digestion and internal cleansing and detoxification with integrative at-home and spa strategies. See ad, page 19.


Rose Wellness Center 571-529-6699 • Michael Liss is a Doctor of Classical Homeopathy and an integrative health practitioner. He specializes in using homeopathy to help you find relief from various emotional and physical health problems including addictions, substance abuse, anxiety, depression, allergies, asthma, childhood ailments, migraines, hair and skin disorders, immune deficiencies and sinus disorders. See ad, page 9.

HYPNOSIS FREE YOURSELF HYPNOSIS Michelle DeStefano 301-744-0200 • Life strategies and techniques to rewrite the software of your mind and change the printout of your life ­— become stress-free, stop smoking, manage pain, or lose weight. We work with PSTD, birthing, peak performance, PSYCH-K, Graphology, meditation and qigong. See ad, page 19.


Elizabeth McMillan is a boardcertified clinical nutritionist specializing in functional nutrition. She believes in finding the root cause of a liments and cre at ing a personalized dietary plan to restore optimal wellness. Elizabeth specializes in diabetes, food sensitivities, gastrointestinal health, autoimmunity and metabolic syndrome issues. Call today to see how she can help. See ad, page 9.


Washington, D.C.

HYPNOTHERAPIST DIANE RHODES HYPNOTHERAPY AND DREAM INTERPRETER Neck Back & Beyond Wellness Center 10195 Main St, Ste D, Fairfax, VA 703-865-5690 • Diane Rhodes is a NGH Certified Hypnotherapy Practitioner and a Certified Projective Dreamworker. For five years, she has been using a client-centered approach to help people make positive behavior changes utilizing the powerful tool of hypnotherapy. She guides people to overcome issues such as: overweight, fears/anxiety, stress, chronic pain, difficulty sleeping, sadness/depression and lack of confidence, fear of public speaking, nail biting, poor academic/sports performance and clutter/hoarding. See ad, page 9.


Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA • 571-529-6699 Dr. Sushma Hirani uses an integrative approach to wellness, utilizing conventional medicine and evidence-based complementary therapies. She strives to treat the whole person and emphasize s nut r it i on , preventive care and lifestyle changes. Dr. Hirani specializes in the treatment of chronic issues such as hypothyroidism, fibromyalgia, chronic fatigue, hormonal imbalances, digestive disorders, menopause and women’s health issues. Patients love her compassionate care and personalized attention. See ad, page 9.

INDIGO INTEGRATIVE HEALTH CLINIC The Waterfront Center 1010 Wisconsin Ave, Ste 660, NW 202-298-9131 • Indigo

Are you living with a health problem which you aren’t sure how to handle? Give yourself the opportunity to describe your symptoms in detail, how those symptoms make you feel and how having them affects your life. With proper diagnosis and treatment, you can be restored to vibrant health. See ad, page 36.

Nutrition is so important; it’s part of the game. It has helped with my recovery, allowed me to sleep better and helped my body adapt quickly. ~Mohamed Salah


Integrative Family Physician Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • Dr. Alex Leon is a board-certified family physician specializing in integrative functional medicine to help restore and maintain your wellbeing. He has a special interest in men’s health care, chronic pain syndromes including mus c u loskelet a l problems, fibromyalgia, bioidentical hormone replacement for men and women, chronic conditions including hypothyroidism, gastrointestinal disorders and allergic disorders. He treats kids too. See ad, page 9.

NATIONAL INTEGRATED HEALTH ASSOCIATES 5225 Wisconsin Ave, Ste 402, NW 202-237-7000 •

The professional health team at NIHA is comprised of holistic medical physicians, biological dentists, naturopaths, a chiropractor and health professionals highly skilled in acupuncture, nutrition and other healing therapies. See ad, page 19.


2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 •

Suffering from chronic pain, fatigue, allergies, stress? Whatever your health challenges, Rose Wellness Center can help you get on the path to real wellness. We help identify hormone, metabolic, digestive, nutritional and food sensitivity issues to get to the root cause of your health problems, where true healing begins. Our services include digestive and women’s health programs, hormone balancing, acupuncture, Lyme treatment, homeopathy and thyroid management. See ad, page 9


15001 Shady Grove Rd, Ste.200, Rockville, MD • 301-664-6464 • FB /healthcare.CHI CHI Health Care’s integrative primar y care model includes a staff of collaborative practitioners. Services include family medicine, naturopathic medicine, acupuncture, chiropractic, nutrition, yoga therapy, therapeutic massage, health coaching and programming. See ad, page 11.


11130 Sunrise Valley Dr., Ste 150, Reston, VA 703-429-1509 • Info@RiseWellBeing.Center Looking for more peace and well-being in your life? Come nurture yourself and experience the inherent healing of nature. Rise offers a relaxing indoor garden area, Mindful Movement, yoga, meditation and wellness classes, oneon-one sessions including reiki, and Healing Touch to give you the personalized attention you desire. Discover how good you can feel!


Blog, calendar and directory for natural living, holistic parenting and family wellness.


Great Falls, VA 703-738-4230 • Nurtured Bones provides a holistic approach to addressing osteoporosis and bone loss. Our BONES method will help you build strong, healthy bones for life. See ad, page 29.


Great Falls, VA 703-738-4230 • Nurtured Bones provides a holistic approach to addressing osteoporosis and bone loss. Our BONES method will help you build strong, healthy bones for life. See ad, page 29.



15001 Shady Grove Rd, Ste 200, Rockville, MD • 301-664-6464 • FB /healthcare.CHI CHI Health Care’s integrative primary care model includes a staff of collaborative practitioners. Services include family medicine, naturopathic medicine, acupuncture, chiropractic, nutrition, yoga therapy, therapeutic massage, health coaching and programming. See ad, page 11.


15001 Shady Grove Rd, Ste 200, Rockville, MD • 301-664-6464 • FB /healthcare.CHI CHI Health Care’s integrative primary care model includes a staff of collaborative practitioners. Services include family medicine, naturopathic medicine, acupuncture, chiropractic, nutrition, yoga therapy, therapeutic massage, health coaching and programming. See ad, page 11.


717-789-4433 • 100% USDA-certified organic all grown at our farm in southcentral Pennsylvania. Join for our weekly produce deliveries t h rou g h a C om mu n it y Supported Agriculture (CSA) membership. See ad, page 11.

Janice M Johnson 10195 Main St, Ste D, Fairfax, VA • 703-865-5690 Allow me to join you in creating your own individualized treatment program, which provides a safe and supportive experience for your healing process, with Polarity Therapy and Swiss Bionic Solutions MRS 2000 (Magnetic Resonance Stimulation) pulsed electromagnetic fields (PEMF). See ad, page 9.


15001 Shady Grove Rd, Ste 200, Rockville, MD • 301-664-6464 • FB /healthcare.CHI CHI Health Care’s integrative primary care model includes a staff of collaborative practitioners. Services include family medicine, naturopathic medicine, acupuncture, chiropractic, nutrition, yoga therapy, therapeutic massage, health coaching and programming. See ad, page 11.


Nathalie Depastas 10195 Main St, Ste D, Fairfax, VA 703-865-5690 • Nathalie Depastas is a highly skilled acupuncturist and Shiatsu therapist with 30 years of experience in Chinese medicine, including medical qigong. See ad, page 9.

March 2019



MaxAlignment Bodywork Max Rosenberg, L.M.T.  • 240-893-6209 Chevy Chase, DC  • 

Structural Integration is a specialized fascial manipulation technique aimed toward realigning each segment of the body. It is an effective treatment for any form of chronic pain, misalignment, stubborn injury or trauma.


10195 Main St, Ste D, Fairfax, VA 703-865-5690 • Neck Back & Beyond in Fairfax, VA, offers chiropractic and naturopathic care, acupuncture, massage,reflexology, lymphatic drainage and more. See ad, page 9.


2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • Rose Wellness Center for Integrative Medicine offers Thermography or Digital Infrared Thermal Imaging (DITI). This noninvasive diagnostic technique creates thermal images that are analyzed for abnormalities and early signs of disease. Thermal imaging is painless, non-invasive, does not involve any compression and emits no radiation. Call today to setup your scan. See ad, page 9.


11130 Sunrise Valley Dr., Ste 150, Reston, VA 703-429-1509 • Info@RiseWellBeing.Center Looking for more peace and well-being in your life? Come nurture yourself and experience the inherent healing of nature. Rise offers a relaxing indoor garden area, Mindful Movement, yoga, meditation and wellness classes, oneon-one sessions including reiki, and Healing Touch to give you the personalized attention you desire. Discover how good you can feel!

It was pride that changed angels into devils; it is humility that makes men as angels. ~Saint Augustine Washington, D.C.

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To EMPOWER individuals to live a healthier lifestyle on a healthier planet. To EDUCATE communities on the latest in natural health and sustainability. To CONNECT readers with local wellness resources and events, inspiring them to lead more balanced lives.

Copper in new device prevents cold and flu last holidays,” she said. “The kids had colds going around, but not me.” Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.” Some say copper stops nighttime stuffiness if used just before bed. One man said, “Best sleep I’ve had in years.” Copper may even stop flu if used earNew research: Copper stops colds if used early. ly and for several days. Lab technicians ew research shows you can went away completely.” It worked again placed 25 million live flu viruses on a stop a cold in its tracks if you CopperZap. No viruses were found alive every time he felt a cold coming on and take one simple step with a soon after. he hasn’t had a cold since. new device when you feel a cold about People have used it on cold sores He asked relatives and friends to try to start. and say it can completely prevent ugly it. They said it worked for them, too, so Colds start when cold viruses get in outbreaks. You can also rub it gently he patented CopperZap™ and put it on your nose. Viruses multiply fast. If you on wounds, cuts, or lesions to combat the market. don’t stop them early, they spread in infections. Soon hundreds of people had tried it your airways and cause misery. The handle is curved and finely texand given feedback. Nearly 100% said But scientists have found a quick tured to improve the copper stops way to kill a virus. Touch it with copper. colds if used withcontact. It kills in 3 hours after the Researchers at labs and universities germs picked up first sign. Even up agree, copper is “antimicrobial.” It kills on fingers and microbes, such as viruses and bacteria, to 2 days, if they hands to protect still get the cold it just by touch. you and your That’s why ancient Greeks and Egyp- is milder and they family. tians used copper to purify water and feel better. Copper even heal wounds. They didn’t know about Users wrote kills deadly germs Sinus trouble, stuffiness, cold sores. that have become viruses and bacteria, but now we do. things like, “It Scientists say the high conductance stopped my cold right away,” and “Is it resistant to antibiotics. If you are near of copper disrupts the electrical balsupposed to work that fast?” sick people, a moment of handling it ance in a microbe cell, destroying it in Pat McAllister, age 70, received one may keep serious infection away. It may seconds. as a gift and called it “one of the best even save a life. Tests by the Environmental Protecpresents ever. This little jewel really The EPA says copper still works tion Agency (EPA) show germs die fast works.” Now thousands of users have even when tarnished. It kills hundreds of on copper. Some hospitals tried copper stopped getting colds. different disease germs so it can prevent for surfaces like faucets and doorknobs. People often use CopperZap preserious or even fatal illness. ventively. Frequent flier Karen Gauci This cut the spread of MRSA and other CopperZap is made in the U.S. of used to get colds after crowded flights. illnesses by over half, and saved lives. pure copper. It has a 90-day full money Though skeptical, she tried it several The strong scientific evidence gave back guarantee when used as directed times a day on travel days for 2 months. inventor Doug Cornell an idea. When to stop a cold. It is $69.95. Get $10 off he felt a cold coming on he fashioned “Sixteen flights and not a sniffle!” each CopperZap with code NATA9. a smooth copper probe and rubbed it Businesswoman Rosaleen says when Go to or call people are sick around her she uses Cop- toll-free 1-888-411-6114. gently in his nose for 60 seconds. “It worked!” he exclaimed. “The cold perZap morning and night. “It saved me Buy once, use forever.



March 2019


Washington D.C.'s Finest

INTEGRATIVE HEALTH CARE OUR DOCTORS SPECIALIZE IN: Lyme Disease. We take a deeper look at your specific reaction to this most commonly misdiagnosed vector-borne illness in the United States and determine the best way for you to overcome this disease.

IV Therapy. An effective method of delivering vitamins, minerals, amino acids, and antioxidants directly into your bloodstream that helps your nutrient levels rise, boosting your metabolism and energy.

Chronic Fatigue. We have accurate tests to determine your adrenal and hormone levels, and possible autoimmune conditions. We investigate why you are feeling exhausted and stressed and treat appropriately.

As Naturopathic Doctors, we help to reset your body by discovering the root cause of your problem and directing our efforts to correct the source—to get you well.

Food Sensitivities. Each person has a unique profile as to which foods can either hurt or heal the body. We help you define which foods are causing you chronic inflammation versus those that build your immune system. Detoxification. Every day you are exposed to chemicals that can make you feel drained, moody and unable to concentrate. With our metabolic Indigo Detox Program, you could feel reenergized in just 7-28 days.

Suppressing symptoms without addressing the underlying cause can be more harmful than beneficial and end up costing you significantly more money. As your partner in health, we find the best solution for you, targeting your condition while strengthening your immune system.

Contact us today to schedule a consultation


36 Learn more at Washington, D.C.



INDIGO INTEGRATIVE HEALTH CLINIC 1010 Wisconsin Ave. NW Suite #660 Washington, D.C. 20007

Our goal is to lead you back to thriving health WHAT OUR PATIENTS ARE SAYING: “This was a great experience with very personal and knowledgeable staff and doctor. I will definitely be returning for a follow up and recommend this clinic to anyone interested in getting to the bottom of their health issues. It was great to get looked at from a holistic approach rather then just masking the symptoms. “ ~RK “I’ve been to many doctors in my life and finally, Dr. Sharkar has actually helped me to improve my health. It has been the best investment I’ve ever made and I’m very happy to have such a great and caring doctor. The best part is that everything is natural and it actually works. “ ~ ES

Profile for Natural Awakenings DC

Natural Awakenings, Washington, D.C. March 2019  

Washington, D.C.'s green, healthy living magazine.

Natural Awakenings, Washington, D.C. March 2019  

Washington, D.C.'s green, healthy living magazine.