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The Roots of Good Health Thriving on a Plant-Based Diet

HEMP GETS HOT Meet the Hardest Working Plant on the Planet

COLD CRUSHERS Natural Remedies for Kids

March 2020 | Washington, D.C. Edition | March 2020


What a


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letter from the publisher

Dear Friends, 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 of recent memory. Temperature swings



EDITOR-IN-CHIEF Robin Fillmore

ONTRIBUTING EDITORS Jessica Bradshaw C Randy Kambic DESIGN & PRODUCTION Irene Sankey

have been as much as 35 degrees for daytime highs in one week. But as we await the warm weather (and the cherry blossoms too), we take time to explore new ways of eating that also protect the planet.     A growing number of Americans are moving away from meat and moving toward

CONTACT US Natural Awakenings of Washington, D.C. Phone: 202-505-4835 10411 Motor City Dr., Suite 301 Bethesda, MD 20814

plant-based foods—a development that comes with the promise of glowing health and expanding culinary horizons. Writer April Thompson shares the secrets of making this a seamless transition in “The Roots of Good Health: Thriving on a Plant-

SUBSCRIPTIONS Subscribe online to receive FREE monthly digital magazine at

Based Diet.” She takes this concept a step further with “Meatless Makeover: A PlantBased Spin on Classic Dishes,” complete with recipes for Vegan Popcorn “Chicken”, Walnut Meat Tacos and a mouth-watering Mushroom and Sage Wellington.

But that’s not all there is to say about how hemp—a crop that was illegal in the

U.S. for about 50 years. This wonder plant is now reaching for the sun as it’s no-buzz cousin to marijuana, CBD, fuels high hopes among farmers, agricultural researchers, manufacturers and consumers for its use in a host of fiber-based products and its potential to combat climate change. Don’t miss Julie Peterson’s enlightening article, “Hemp Gets Hot: Meet the Hardest Working Plant on the Planet.”

Be sure to check out all that Natural Awakenings has to offer this month, from

pointers on pet diets to inspiring words from Meg Lundstrom about “synchronicity” and how we can encourage the sometimes life-changing “coincidences” that can have a profound influence on our lives, as well as the Wise Words of author Ronnie Cummins, founder of the Organic Consumers Association, on the future of regenerative agriculture in sequestering greenhouse gases and the power of growing a movement. Here’s to awakening the world, one and all! Best,

NATIONAL TEAM CEO/FOUNDER Sharon Bruckman NATIONAL EDITOR Jan Hollingsworth MANAGING EDITOR Linda Sechrist NATIONAL ART DIRECTOR Stephen Blancett ART DIRECTOR Josh Pope FINANCIAL MANAGER Yolanda Shebert FRANCHISE DIRECTOR Anna Romano FRANCHISE SUPPORT MGR. Heather Gibbs WEBSITE COORDINATOR Rachael Oppy NATIONAL ADVERTISING Lisa Doyle-Mitchell Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 © 2020 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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Contents 12 THE ROOTS OF



Thriving on a Plant-Based Diet


Gaining Popularity in the United States


A Plant-Based Spin on Classic Dishes





Natural Remedies for Kids

22 KIBBLE QUANDARY A Fresh Look at Pet Food

24 HEMP GETS HOT Meet the Hardest Working Plant on the Planet

25 The Importance of



26 RONNIE CUMMINS on Growing a Movement

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

28 CBD’S NEW FRONTIER Help for Mental Health



The Power of Meaningful Coincidence

DEPARTMENTS 6 news briefs 8 health briefs 10 global briefs 15 leading edge 16 conscious

eating 19 healthy eating 20 healthy kids

22 natural pet 24 green living 25 dental health 26 wise words 27 eco tip 28 healing ways 29 inspiration 30 calendar 32 resource guide

March 2020


news briefs

New App Helps People to Cultivate Virtues


here’s a new, easy-to-use tool designed to aid all people in the everyday quest to lead lives of joy, meaning and purpose: The Virtues Cards App. Based on work endorsed by the Dalai Lama and honored by the United Nations, the app offers simple guidance to help people cultivate their virtues, qualities such as compassion, excellence, gratitude, strength, hope, resilience and justice. Like a book of daily readings, it is designed to help people achieve a strong focus on their personal and spiritual growth, only with far greater utility.    There are many ways to use the app, which is available on both iPhone and Android. It can be incorporated into daily life to guide in decision making, heal a relationship, teach one’s children or simply provide a positive focus for the day. The app offers different sets of decks containing cards that speak to individual virtues, and features like shaking one’s phone for a random pick, bookmarking favorites, scheduling reminders or sharing cards by text, email or social media. The app comes with a free sample deck that invites users to explore different virtues. Additional decks are available as an in-app purchase for as low as $.99 each. The cards are based on research by The Virtues Project, a grassroots initiative founded in 1991 to help children and youth develop authentic self-esteem and encourage their practice of virtues in everyday life. It quickly expanded as a global movement for people of all ages to value life more deeply and become the change they wished to see in the world. For additional information, call Dave Feldman at 301-949-0414, email or visit


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Fest with the Best! Illuminate Frederick is Returning for its Spring Event


ry something new or indulge yourself with an old favorite. The Illuminate Mind-BodySpirit-Arts Festivals showcase the finest of local holistic wellness practitioners, products and amazing artisans of all kinds. Practitioners offer mini-sessions of body- and energy work such as reiki, massage or sound therapy. Try an intuitive reading, consult an astrologer or see what the Tarot deck reveals with an expert interpreter. Many exhibitors will offer exclusive show specials. Illuminate Frederick will be held from 10 a.m. to 5 p.m. on March 22. Explore energy-enhancing crystals, essential oils and natural spa products. Find jewelry, gifts or select from beautiful art choices from a variety of disciplines, including painting, photography, pottery, glasswork and more. Admission also includes a selection of hourly free workshops on a wide range of topics. Visit IlluminateFestivals. com for all the listings. Illuminate Festivals invites teachers, active and veteran military and all emergency response personnel to attend free of charge as an appreciation for their service. This is an opportunity to give back with a chance to discover local mind and body wellness resources in one convenient location. Children under the age of 18 are also admitted free with an adult. Cost: $6 (at the door)/$5 (if purchased online). Location: Clarion Inn Frederick Event Center, 210 Holiday Court, Frederick, Maryland. For more information, visit


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or so many, chronic illnesses, low energy and fatigue are keeping us from enjoying life. We know that, in many cases, the food we eat is compounding our health concerns. Food is essential to your health and well-being; however, figuring out what you should eat can be confusing and overwhelming. In this free webinar, nutritionist Elizabeth McMillan will guide you to eat for your health, lose weight, feel great and increase your longevity. This webinar will be offered at 8 p.m. on March 11. Almost everyone has heard the saying “You are what you eat.” However, many people do not realize how true this saying is. The body is constantly making new cells. When these cells are properly nourished, your health improves. Research has shown that chronic diseases can be prevented and reversed with good nutrition. Diseases, such as cancer, heart disease, cancer, obesity and diabetes, result from poor lifestyle choices and a poor diet. For this reason, it is essential that you eat healthy to achieve optimal health and mind-body wellness, one bite at a time. Join McMillan of the Rose Wellness Center, in Oakton, Virginia, for this informative webinar to learn about how the proper nourishment of your body can lead to better health. As with all their webinars, you will have the opportunity to get answers to your personal questions answered.

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Practice Yoga to Help the Brain It’s long been known that vigorous, sweaty aerobics strengthen the brain and help grow new neurons, but the latest research from the University of Illinois at UrbanaChampaign shows that practicing gentle hatha yoga enhances many of those same brain structures and functions. The analysis, published in Brain Plasticity, examined 11 studies that used brain-imaging techniques to evaluate outcomes of hatha yoga, which involves body movements, meditation and breathing exercises. The researchers concluded that the hippocampus, which is involved in memory processing and typically shrinks with age, increased in volume with yoga. The amygdala, which helps regulate emotions, tends to be larger in yoga practitioners. Other brain regions that are larger or more efficient in enthusiasts are the prefrontal cortex, essential to planning and decision-making; the default mode network, involved in planning and memory; and the cingulate cortex, which plays a key role in emotional regulation, learning and memory. 8

Washington, D.C.

Igor Nikushin/

Researchers from Beijing Geriatric Hospital, in a meta-analysis of 12 studies involving 47,523 patients with cardiovascular disease, found that those that supplemented with folic acid (vitamin B9) reduced their risk of stroke by 15 percent. Folic acid, which the study authors called a “safe and inexpensive therapy,” lowers levels of homocysteine, an amino acid linked to heart disease; research indicates that 0.5 to 5 milligrams daily can reduce homocysteine levels by approximately 25 percent.

Drinking either not enough or too much water can decrease cognitive performance in older women, Penn State University researchers reported in the European Journal of Nutrition. In a nationwide study, 1,271 women and 1,235 men over age 60 gave blood samples, answered questionnaires about the previous day’s food and drinks, and performed cognitive tests to measure working memory, brain processing speed and sustained attention. Women, but not men, performed more poorly if they were not in the “sweet spot” of just enough hydration, typically around two liters a day. “As we age, our water reserves decline due to reductions in muscle mass, our kidneys become less effective at retaining water and hormonal signals that trigger thirst and motivate water intake become blunted,” explains lead author Hilary Bethancourt, in urging greater attention to hydration levels.


Take Folic Acid to Reduce Stroke Risk

Balance Water Consumption for Cognitive Health

Catch Some Rays to Boost Gut Health Fresh evidence is emerging of a skin-gut axis that links type B ultraviolet (UVB) exposure to the microbiome, a finding that has implications for those suffering from autoimmune and inflammatory diseases. University of British Columbia researchers divided 21 healthy young women into two groups: Nine took vitamin D supplements during Vancouver’s long, dark winter, and 12 didn’t. After three months, only the non-supplement-takers tested as being deficient in vitamin D. Both groups were exposed to three, one-minute, fullbody UVB light sessions; within a week, vitamin D levels increased 10 percent on average and the gut microbiota diversity of the low-D group rose to match that of the sufficient-D group. Along with other probiotic bacteria, Lachnospiraceae species, typically low in the guts of people with inflammatory diseases, increased with the UVB exposure.

Artur Bogacki/

health briefs

David Prado Perucha/

Cut Back on Sugar and Carbs to Improve Sleep Women that toss and turn at night might sleep better if they pass up sugary treats for fruit, suggests a new study from Columbia University. Examining records of nearly 50,000 postmenopausal women in the Women’s Health Initiative, researchers found those that consumed a diet high in refined carbohydrates—particularly added sugars and processed grains—were more likely to develop insomnia. Women with a diet that included higher amounts of vegetables, fiber and whole fruit (not juice) were less likely to have trouble sleeping. “When blood sugar is raised quickly, your body reacts by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones such as adrenaline and cortisol, which can interfere with sleep,” explains senior author James Gangwisch, Ph.D.

Maks Narodenko/

Try Vitamins and Garlic to Lower Gastric Cancer Risk In a rural region of China where gastric cancer is common, researchers found in a two-decade study that two approaches—antibiotics and vitamin/mineral supplements—protected against it. Both methods, as well as a garlic supplement, significantly reduced death rates from the cancer. Peking University Cancer Hospital and Institute researchers enrolled 3,365 residents ages 35 to 64 from 13 villages with symptoms of H. pylori, a gut bacteria linked to increased risk of ulcers and cancer. Two weeks of conventional antibiotics treatment reduced the risk of gastric cancer over a 22-year period, and twice-daily supplements of 250 milligrams (mg) of vitamin C, 100 international units of vitamin E and 37.5 micrograms of selenium taken for seven years also reduced gastric cancer incidence. Garlic in the form of 400 mg aged garlic extract and one mg of steam-distilled garlic oil was given to a third group for seven years. All three treatments significantly slashed the gastric cancer fatality rate.

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global briefs

Electric propulsion has long been a goal of aviation manufacturers to lessen the carbon footprint of air travel. On December 11, Vancouver, Canada-based Harbour Air launched the first successful test flight of an all-electric aircraft. Founder and CEO Greg McDougall piloted a 1956 de Havilland Beaver seaplane, rechristened the ePlane. Retrofitted with a 750-horsepower magni500 motor by MagniX, it took off from a dock on the Fraser River in Richmond, British Columbia, and flew for four minutes. The certification process will take one to two years. After that, the retrofits of the company’s existing fleet of small planes can begin. The challenge for airlines seeking to go green with large aircraft is that current technology leaves electric engines relatively weak for their weight and they have a short battery life, but these factors do not deter Harbour Air, which went carbon-neutral in 2007 and flies mostly short hops in the Northwest.

Tequila Waste Turned into Bio-Straws

Jose Cuervo, the bestselling tequila maker globally, has initiated an ecofriendly process of salvaging the leftover agave fibers from its distilling process and upcycling them into a more sustainable alternative to regular plastic straws. The biodegradable drinking straw will decompose up to 200 times faster than regular plastic. Made with an agave bio-based and U.S. Food and Drug Administration-approved composite, the new straws replace about a third of the polymers used in traditional straw production, and at the end of its lifecycle a straw can be consumed by microorganisms to fully biodegrade within one to five years in landfill conditions. The company plans to distribute millions of the straws this year at bars, restaurants and Jose Cuervo events across the U.S. and Mexico. 10

Washington, D.C.

Sustainable Power With a Recreational Bonus

Copenhagen has dramatically refashioned the look and function of a power station with a new state-of-theart, waste-to-power plant that powers 200,000 homes and doubles—actually, sextuples—as a ski slope, a climbing wall, a viewing tower, a hiking and running trail network, and a bar and restaurant. Named Copenhill, “It is the cleanest waste-to-energy power plant in the world,” says architect Bjarke Ingels. “It is a crystal clear example of ‘Hedonistic Sustainability’ because a sustainable city is not only better for the environment, it is also more enjoyable for the lives of its citizens.” The building, 278 feet tall at its apex, has a glass elevator for viewing the inner workings of how the city’s trash is transformed into both Palau Bans Chemicals electricity and heating, as well to Save Reefs as the best view in town of the Palau is the first country in the harbor. It has three ski lifts that world to ban ecologically harmful serve a one-third-mile course sunscreens containing oxybencoated with a special “plastic zone and octinoxate. Studies have grass” that provides the perfound the ingredients cause coral fect friction for both skiing and DNA to mutate in the larval stage, snowboarding. It even features which prevents coral from growing the tallest climbing wall in the properly and makes it more susworld, designed with overhangs ceptible to bleaching. Palau, with a and ledges of white, like an icy population of about 20,000 people mountain. Ingels says 97 perspread across 340 islands between cent of Copenhagen residents Australia and Japan, is a diving get their heating as a byprodhotspot for tourists, and one of its uct of energy production from lagoons has been named an ofan integrated system in which ficial UNESCO World Heritage Site. the electricity, heating and President Tommy Remengesau waste disposal are combined says, “We have to live and respect into a single process. Copenthe environment, because the hagen has a goal of becoming environment is the nest of life.” the world’s first carbon-neutral city by 2025.

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Growing Pains

ICON, an Austinbased startup, built the first permitted 3D-printed house in the U.S. in its hometown in 2018. Since then, the company has built a small neighborhood in Mexico and launched its Vulcan II printer, which can produce houses measuring up to 2,000 square feet. San Francisco-based Apis Cor is another company in the 3D-printing space: It has just completed a two-story, 6,900-square-foot building in Dubai and it plans to build a demonstration house in Santa Barbara, California, this year. Another tech startup,, has opened an assembly plant in Reno, where it plans to ship its first off-the-grid models to buyers in Nevada, California and Arizona. In the Netherlands, a consortium of companies has set up a factory with 3D-printing machines that use concrete; it plans to supply materials for five homes to be built in the city of Eindhoven. The upside of using 3D-printing techniques for building houses include lower cost, less waste and reduced construction time—six weeks versus six months. Current barriers include a lack of regulation and building codes, and a limit on the types of materials that can be used. The process is limited largely to plastics and concrete, and homes requiring wood or steel still need to use traditional methods.

Cultivation throughout the U.S. is becoming more difficult because of unpredictable weather patterns, leading to higher prices and lowered productivity. Farmers are finding that a shift of two or three weeks in a growing season can upset supply chains, labor schedules and other agricultural variables, like the routes that honeybees travel to pollinate fields. Also, climate change is driving a rise in pest infestations that will keep growers scrambling to keep up with rapidly changing conditions. “Decades-long patterns of frost, heat and rain, never entirely predictable, but once reliable enough, have broken down. In regions where the term climate change still meets with skepticism, some simply call the weather extreme or erratic. But most agree that something unusual is happening,” reports The New York Times.

3D-Printed Buildings on the Rise

Soothing Scents

Smells of Nature Lower Physiological Stress

In a virtual reality experiment, people recovered faster from a small electric shock when they smelled a mix of natural scents in a forest scene or grass in a park scene than when they smelled diesel or tar in an urban setting. Researchers at the Swedish University of Agricultural Sciences hypothesized that natural environments would reduce stress faster than a non-natural one. After administering the small shock to induce stress, they tracked how quickly participants’ skin conductance levels rose and fell in each of the three environments. The pleasant natural scents were the strongest predictor of reduced stress, both during the initial shock response and in recovery, suggesting that odor might have a much more profound effect on reducing stress than sights and sounds. As study coauthor Johan Lundström, a neuropsychologist at Sweden’s Karolinska Institute, theorized smell is wired to bypass the thalamus, the brain’s switchboard, to go directly to the hypothalamus and olfactory cortex, creating a more immediate response than visual or auditory stimuli.

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It’s not a diet or a fad; it’s a way of life.

THE ROOTS OF GOOD HEALTH Thriving on a Plant-Based Diet W

by April Thompson

hether identifying as vegan, vegetarian, pescatarian, flexitarian or other veggie-friendly variant, a growing number of Americans are moving away from meat products and toward plant-rich foods. Most come to a plant-based diet for personal, planetary or animal welfare reasons; however, they stay for the flavorful foods they discover along their dietary journey and the health benefits they reap. Marly McMillen-Beelman was prescribed medications to alleviate symptoms of irritable bowel syndrome. “I knew I didn’t want to be on prescriptions, so I decided to change my diet, beginning by giving up meat, dairy and eggs. I immediately felt much better and my symptoms went away naturally,” says the Kansas 12

Washington, D.C.

City, Missouri, author of The Everything Vegan Meal Prep Cookbook and founder of Chopped Academy, an online resource for food bloggers. “Now I eat an even greater variety of food than I did before I went vegan.” While only 3 percent of Americans identified as vegan and 5 percent as vegetarian in a recent Gallup Poll, a 2018 report by restaurant consultants Baum + Whiteman indicates that about 83 percent are eating more plant-based foods. Embarking on a plant-based diet is a lifelong adventure, but it can take time to adjust. Experts recommend a healthy dose of self-love with the newfound fondness for fruits and veggies. “Give yourself some slack and realize that dietary changes do not happen overnight,” says

April Murray, a registered dietician in Costa Mesa, California. “Start with familiar plant-based foods you already enjoy, and ease into trying new foods, whether tempeh or lentils.” A plant-oriented diet also can be flexible; health advocates encourage individuals to find a diet that works for them and their families. Leah Webb, the Asheville, North Carolina, author of Simple and Delicious Recipes for Cooking with Whole Foods on a Restrictive Diet, has adapted her diet over time to accommodate her family’s health needs. Although Webb has always maintained a plant-rich diet, she began incorporating some animal products when her son was born. “He had severe food allergies and asthma, and needed a more diverse

~Ocean Robbins

diet,” explains Webb, whose daughter also has cystic fibrosis. Cutting out grains was a game-changer in “calming down his gut, where most of immune response lies,” says Webb. “He is now off asthma medication and the number of allergens he suffers from has dropped from seven to two.” Webb’s family eats bountifully from their backyard garden, complemented by meat and produce from local farmers’ markets, where she can be certain the foods were produced sustainably and humanely. “I use meat to flavor soups or accent vegetables, rather than as the star of the show. I like to focus on real flavors, using lots of garlic, herbs and spices,” says Webb. Murray, author of The Everything Pegan Diet Cookbook: 300 Recipes for Starting—and Maintaining—the Pegan Diet, follows that diet, a mash-up of paleo and vegan regimens that focuses on whole, fresh and sustainable food high in healthy fats and vitamins. The Pegan diet eschews refined sugar and highly processed foods, while allowing meat, poultry, fish and eggs, as well as gluten-free grains, legumes and dairy products in small amounts. “This diet can be helpful to different people in so many ways,” says Murray. “For people with diabetes and blood sugar dysregulation, this high-fiber diet can

Start with familiar plant-based foods you already enjoy, and ease into trying new foods, whether tempeh or lentils. ~April Murray help lower blood sugar and insulin levels. Heart health will improve, as you’ll be eating less animal products, which can be high in cholesterol and saturated fat. Many individuals also find themselves losing unwanted weight as they get filled up so quickly with these whole foods.”

Plant-Based Nutrition Made Easy

While some worry about getting sufficient nutrients on a largely plant-based diet, nutrition experts say these fears are unfounded. “People think they need to calculate every nutrient, but if you eat a plant-centered, whole-foods diet, you will get every vitamin and mineral you need to thrive,” says Ocean Robbins, co-founder of the Food Revolution Network and author of The 31-Day Food Revolution: Heal Your Body, Feel Great, and Transform Your World. Legumes, nuts and seeds are all healthy, abundant sources of protein and iron.

Reed Mangels, author of Your Complete Vegan Pregnancy: Your All-in-One Guide to a Healthy, Holistic, Plant-Based Pregnancy, busts the myth that cow’s milk is a must for growing bones. “Calcium, vitamin D and protein are the nutrients we usually associate with bone health. One easy way to get all three is a soy-based or pea protein-based plant milk that is fortified with calcium and vitamin D,” says Mangels, adding that green vegetables like kale, bok choy, collards and broccoli are great sources of calcium. “‘Eating the rainbow’ is great way to make sure you’re consuming a variety of nutrients,” offers London-based Ben Pook, who co-authored the cookbook So Vegan in 5 with his partner Roxy Pope. “Many vitamins, minerals and antioxidants bring their own distinctive colors to fruits and vegetables, so preparing colorful meals is a simple way of getting as many nutrients into your diet as possible.”

Getting Social

Dietary changes can be challenging to navigate initially, particularly when faced with social situations ranging from family gatherings to cohabitation. Having a good plan going into such situations can help ease the transition, say experts. “Never show up to an event hungry. You will be more likely to make a good decision if you

Plant-Based Primer


avigating the lexicon of plant-based diets can be tricky, and choosing a diet even trickier. Here’s a brief guide to some of the commonly used terms. Flexitarians eat a mainly vegetarian diet, but will consume meat on occasion. Pegans (a term coined by Dr. Mark Hyman, who follows the diet) focus on eating vegetables, fruits, nuts, seeds, meat, fish and eggs, while avoiding dairy, grains, legumes, sugar and processed foods. Pescatarians like radio host Howard Stern eat fish, seafood and other forms of animal products such as dairy, but don’t eat other forms of meat such as chicken, beef or pork.

Plant-based diets, followed by celebrities like Ben Stiller, consist mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits, with few or no animal products. Vegans don’t consume any animal products, including eggs, dairy, honey or gelatin. Famous vegans include Ellen DeGeneres, Betty White, Beyonce, Bill Clinton, Madonna and Venus Williams. Vegetarians refrain from meat and seafood, but will consume dairy or other animal byproducts such as honey. Well-known vegetarians include Albert Einstein, Arnold Schwarzenegger, Doris Day, Jane Goodall, Kristen Wiig and Prince. March 2020


are nourished. On the way there, remind yourself why you are making the transition to plant-based eating,” suggests Murray. “I call myself a secular vegan because I don’t have a dogmatic approach to the way I eat. If I go to a family dinner and someone has made something special for me, but they used a non-vegan cheese, I will respect my family member’s effort and eat some of it. These situations will pop up from time to time, and the more you can be compassionate with yourself, the better,” says McMillen-Beelman. “If you are living with people who are not joining you in making a dietary shift, agree to respect each other’s choices. Make it a shared learning journey rather than a power struggle,” says Robbins. For example, he suggests making a vegetarian base and allowing those that want animal products to add them as toppings. A burrito bar can accommodate all diets by allowing people to add their own fixings to a base of beans and tortillas, whether those be dairy options like cheese and sour cream or veganfriendly guacamole and salsa. For families with kids, being flexible and inclusive can help make changes feel more positive and sustainable. “We never eat processed foods at home, but parties are that time I tell my kids they can eat

I call myself a secular vegan because I don’t have a dogmatic approach to the way I eat. ~Marly McMillen-Beelman whatever they want,” says Webb. “Get your children involved, so that they are more engaged in the eating experience. Let your children pick out recipes or snacks for the week. Make the food look pretty and it will taste more satisfying,” adds Murray.

Plant Prep Made Easy

Plant-based chefs have plenty of kitchen hacks for making food prep and planning fun and easy. Robbins suggests finding go-to recipes to put on repeat. “Your prep time goes down a lot as you make the same dish, and the familiarity will help you develop lasting habits around new food patterns,” he says. Webb incorporates a healthy protein, fat and vegetable into every meal, even breakfast, but cooks in batches and freezes portions or repurposes leftovers to simplify mealtimes. “You’ll get burned out if you try to cook something from scratch every meal,” says Webb. “We eat a lot of eggs

because we raise chickens, so I’ll do baked frittatas I can reheat during the week.” Advance meal prep can take the pressure off busy times like the weekday breakfast rush, adds Robbins. One of his favorite breakfasts involves soaking oats and chia seeds overnight, which he tops in the morning with some unsweetened soy or coconut milk, chopped banana, frozen blueberries, and a dash of maple syrup, vanilla and nutmeg. “It’s full of omega-3 fatty acids, protein, antioxidants and phytonutrients,” he says. Webb encourages people to get out of their food comfort zones by experimenting with approximate ingredients, like swapping kabocha or honeynut squash for butternut squash. Robbins also suggests making social connections with others on the same path by cooking them a meal, organizing a meal swap or sharing extras. “It’s not a diet or a fad; it’s a way of life. Start where you are and remember it’s not about perfection, it’s about progress. Have love, dignity and compassion toward yourself and others along the journey,” he says. April Thompson is a freelance writer based in Washington, D.C. Connect at

Tips to Stay on the Plant Track


any new regimens begin with gusto, only to be abandoned because old diets die hard. Here are some expert tips for eating well over the long haul. “Find plant-based options at your favorite restaurants, and be open to new flavors. I promise you, your taste buds will change,” says April Murray, dietician and author of The Everything Pegan Diet Cookbook. To keep the momentum and inspiration going, follow plant-based chefs on social media, she adds. When switching to a plant-based diet, some miss the rich, fatty flavors found in meat, says Ben Pook, co-author of So Vegan in 5. “The trick we found is using ingredients rich in umami, which is a flavor commonly found in meat. One


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of our favorites is miso paste (fermented soybeans), which has an intense savory taste. We often add it to stews, pies and even pastas to deliver more depth of flavor. Soy sauce and porcini mushrooms are also a great substitute.” “Sustainable change doesn’t happen overnight. If not sure what to cook, start with one big salad a week. When you get the hang of that, add in something else, like prepping snacks from scratch. Small things add up over time,” says Leah Webb, author of The Grain-Free, Sugar-Free, Dairy-Free Family Cookbook. “Seek out loved ones who share your food values and nurture those relationships. You might be surprised how many people around you are also quietly trying

to achieve similar goals,” says Ocean Robbins, founder of the Food Revolution Network. “We put a lot of pressure on ourselves when we first switched to a plantbased diet. Shopping for vegan food and eating out at restaurants felt very overwhelming, and we found ourselves spending hours checking food labels. We’ve come to realize that veganism isn’t black or white and encourage others not to worry about making mistakes along the way,” shares Pook. If we can’t resist temptation on occasion, that’s okay too, Murray says. “That one unhealthy meal won’t undo all the hard work you’ve put in. Get right back on track the next morning. Positivity is key.”

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forest bathing on the human body. They have found beneficial effects on blood pressure, anxiety, inflammation, depression and anger. They even noticed an improvement in creativity, cognition and concentration. Here are some tips to help you get started in a forest near you:

n Turn off your phone and any other electronic devices. n Move slowly with everything you do here. Mindfulness requires this slowness so you can put full attention on what you are doing.

FOREST BATHING Gaining Popularity in the United States


by Allan Tomson

orest bathing? Believe it or not, it’s a practice that started in Japan called shinrin yoku. Now it’s in the United States and gaining great popularity all over the world. To some, it might just sound like walking through the woods, but that doesn’t capture the beauty of this practice—it is how you’re walking that makes the difference. Forest bathing is walking mindfully through the woods, using the five senses and paying attention to what’s exactly in front, to the sides and even behind (with one’s ears). It’s spending time being in nature and with nature. To understand how this works, it is helpful to picture one’s nervous system for a moment—with the brain at the top and the spinal cord traveling down to the pelvis. Most importantly, the spinal cord spreads out into five or so “fingers” that come back together in the pelvis to form the sciatic and other large nerves that run down the leg. (Search “spinal cord anatomy” to see what this looks like).  This anatomy exactly mimics the plant kingdom. The nerves spreading out at the bottom are just like the roots of a tree. The spinal cord is the trunk and the brain is the flower. The benefits to us: It is the similarity of this structure that creates

a vibrational relationship between nature and humans. When we are forest bathing, we slow down. We focus individually on each of our senses; we stop and notice what we are hearing. We pay attention to what we are seeing and then what we are smelling. We could even taste some wild medicinal plants if you know what to pick. (But stay away from mushrooms—too risky.) Most importantly—don’t rush.  Also, as we move through the woods, we bring our attention back to the breath. It puts us back into our bodies and into the moment. All of these exercises create a relaxation response in the nervous system Many years ago, citizens of Tokyo and other urban centers were quickly becoming overworked. Their bodies were under maximum stress. This is when forest bathing was born. It came out of the ancient Japanese reverence for nature and simplicity. They were told to go into the forest to recharge. They would escape the city so they could experience the beauty and wonder of nature with full immersion and connection. Over the next 15 years, the Japanese government began to study the effects of

n Take longer, deeper breaths—the

so-called “belly breathing” where you fill the lower abdomen and secondly, fill and expand your chest.

n Stop frequently to take in all of your surroundings, using all your senses. Notice nature’s smaller details. n Spend time sitting motionless, breathing in the moment. n Notice and name the colors you find in nature, especially greens and blues are most beneficial to the nervous system As with most things, consistency counts for a lot. Forest bathing done several times per week is the best—building up to the recommended two to four hours. If on a hike, intersperse normal walking speed with slowing down and moving mindfully.  Add forest bathing to your weekend, particularly if you are very stressed from work or travel. If possible, spend the maximum time in the forest to reconnect and catch your breath. If used frequently, forest bathing will create a greater sense of wellbeing and a more relaxed you.  Allan Tomson, DC, is the executive director of Neck Back & Beyond Healing Arts, an integrative wellness center in Fairfax, with a satellite office in Manassas. Tomson is a chiropractor and has skills and experience in functional medicine, visceral manipulation, CranioSacral Therapy and Cayce protocols. To learn more on this topic, contact Dr. Tomson at 703-865-5690 or visit See ad, page 9. March 2020


Vegan food doesn’t need to be expensive, boring or complicated.

conscious eating

Meatless Makeover A Plant-Based Spin on Classic Dishes


by April Thompson

hen contemplating a shift toward a plant-based diet, some may prematurely mourn the loss of their favorite meaty classics. Luckily, enterprising vegan chefs have experimented with flavors and textures that will lure almost any palate into loving a plant-based version of their favorite dishes without resorting to processed foods. “Plant-based versions of classic dishes offer all the nutritional benefits of plants without the cholesterol and saturated fats from animal products,” says chef and author Marly McMillen-Beelman. “You don’t have to abandon all your favorite foods to become vegan—just veganize them.” The Kansas City chef makes carrot “dogs”, for example, by roasting carrots in a savory mix of tamari, agave, miso, paprika and garlic for a cookout-worthy treat. McMillen-Beelman’s cookbook The Everything Vegan Meal Prep Cookbook also offers many bean- and legume-based versions of classic sandwiches, like a vegan “Big Mac” with quinoa and pinto beans; a burger made from oats, black beans and pecans; meatballs from tofu and lentils; and a chicken salad based on tempeh, a


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fermented, soy-based, high-protein product with a nutty flavor. “A lot of people like using tempeh, tofu or jackfruit for a meaty texture. It needs to be well seasoned, but so does meat,” suggests Ocean Robbins, author of The 31-Day Food Revolution: Heal Your Body, Feel Great, & Transform Your World. “To mimic cheese, some combination of nuts and nutritional yeast, cultured nut cheeses or plant-based milks works nicely.” McMillen-Beelman likes using jackfruit for a “pulled pork” sandwich or taco, the tropical fruit being packed with vitamin C, protein, calcium, potassium and iron. Her slow-cooked version leans on whole-food ingredients, including pear and cranberries, to add natural sweetness and phytonutrients. “I use canned jackfruit because it’s much easier to find and cook with than the expensive jumbo whole fruit,” she says. Ben Pook, the London co-author with Roxy Pope of So Vegan in 5, says mushrooms lend substance and umami flavor to vegan dishes such as a mushroom, sage and onion Wellington as a

substitute for the classic beef Wellington. “We use portobello mushrooms for their meaty texture, which we surround with a sage and onion stuffing—all wrapped in vegan puff pastry to create a centerpiece worthy of any dinner party,” says Pook, whose cookbook features dozens of plant-based recipes that contain only five ingredients each, such as a broccoli alfredo with cashews, broccolini, tagliatelle pasta, nutritional yeast and garlic. Nuts can also work wonders in a vegetarian dish, such as Pook and Pope’s walnut meat tacos, which blend toasted walnuts together with spices like cumin, paprika, garlic and chili powder to create a mince-like texture built into a taco with toppings galore. Many classic dishes can also be adapted by simply leaving out the meat and letting the spices, herbs and vegetables shine through; for example, in a vegan shepherd’s pie, go with penne pasta with red sauce or a garlicky pesto with extra nuts, greens and olive oil in lieu of cheese. Sweet tooth cravings can be satisfied with healthy, plant-based versions of classic desserts, substituting aquafaba (the starchy liquid left over from canned beans) instead of frothy egg whites, or olive oil or avocado for butter. Nut butters can also add a touch of richness to a dish, whether sweet or savory. “I love making a peanut coconut milk curry soup with onions, mushrooms and bok choy, with peanut butter, lime juice and soy sauce blended into the coconut milk for a luxurious flavor and texture. It’s great over potatoes, quinoa or rice,” says Robbins. “Vegan food doesn’t need to be expensive, boring or complicated,” Pook says. “There really are endless possibilities when it comes to cooking with plants, so don’t be afraid to experiment and create your own twist.” Connect with Washington, D.C.-based freelance writer April Thompson at

Karl Allgaeuer/

~Ben Pook

Magical Meatless Meals

with the remaining dry ingredients and a pinch of salt and pepper. Use a spoon to mix everything together, then set aside.

photos by Andrew Hayes-Watkins

Combine the plant-based milk and apple cider vinegar in a separate bowl. Let sit for a minute or two until the milk curdles and turns into a “buttermilk”. Then add the hot sauce and mix everything together until the ingredients are well combined. Set aside. Meanwhile, add the flour to a small plate and set aside. Press the tofu if required. (Extra-firm tofu contains very little moisture, so this step isn’t always necessary.) Then slice the block in half and break the tofu into bite-sized pieces with hands.

Vegan Popcorn ‘Chicken’ Yields: 4 to 6 servings 10.5 oz extra-firm tofu Sea salt and pepper ½ cup flour Vegetable oil Dry ingredients: 3.5 oz paprika-flavored chips 4 Tbsp flour 2 tsp dried oregano 1 tsp smoked paprika ½ tsp onion powder ½ tsp garlic powder Wet ingredients: ½ cup plant-based milk ½ Tbsp apple cider vinegar 2 Tbsp hot sauce To serve: Tomato ketchup Vegan mayonnaise Crush the paprika crisps between a clean tea towel using a rolling pin until no big pieces remain. Transfer to a bowl along

Season the tofu on both sides with salt and pepper; dip tofu into the flour, followed by the milk mixture, then the crisp mixture. Repeat until all the tofu pieces have been coated. Add the vegetable oil to a pan until it’s ¼-inch deep. Tip: Use a wok to reduce the amount of oil needed. Heat the oil on medium-high. Drop a tiny amount of the dry mixture; if it starts sizzling as soon as it hits the oil, it’s ready. Carefully add half a dozen or so tofu pieces to the hot oil and fry for about 2 minutes on each side or until the tofu begins to brown and is extra crispy. It’s important to not overcrowd the pan, as it can lower the temperature of the oil. When the tofu is ready, carefully remove it from the pan and transfer it to a plate lined with parchment paper; immediately season it with some extra salt, which will help make it even crispier. Repeat until all the tofu pieces are cooked. Serve with a favorite dip, such as one made by combining equal amounts of tomato ketchup and vegan mayo. Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

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

Walnut Meat Tacos Yields: 4 servings Walnut meat: 14 oz walnuts 1 Tbsp smoked paprika 2 tsp chili powder 1½ Tbsp ground cumin 3 garlic cloves 2 tsp balsamic vinegar 2 tsp maple syrup 2.5 oz sun-dried tomatoes in oil Sea salt Black bean mixture: 9 oz canned sweet corn 14 oz canned black beans Sea salt and pepper ½ lime Handful of fresh cilantro Salsa: 9 oz cherry tomatoes 1 green chili 1 red onion 1 lime Handful of fresh cilantro Sea salt and pepper To serve: 2 avocados ½ lime 8-10 small corn tortillas Vegan yogurt March 2020


Meanwhile, drain and rinse the black beans and sweet corn. Transfer them to a separate pan and stir in a generous pinch of salt and pepper, as well as the juice from the lime. Heat through for 5 minutes on a medium heat. Remove the pan from the heat, roughly chop the cilantro and stir it into the beans and sweet corn. Add the cooked walnuts, garlic and spices to a food processor along with the balsamic vinegar, maple syrup, sun-dried tomatoes (drain as much oil as possible) and a pinch of salt. Process for a minute or two until the walnut mixture turns into a mince-like texture. Next, prepare the salsa by slicing the cherry tomatoes into quarters and transfer them to a mixing bowl. Peel and dice the red onion, slice the chili (leave the seeds in if spicy is preferred) and roughly chop the cilantro leaves, adding all to the mixing bowl. Squeeze the juice from the lime into the bowl, along with a generous pinch of salt and pepper, then stir to combine. Meanwhile, heat through the tortillas in a pan over a low-medium heat. Slice the avocado in half and remove the pit. Scoop out the flesh and mash it in a bowl along with juice from half a lime.

When you’re ready to assemble your tacos, spoon a few tablespoons of the walnut mixture on top of a tortilla, followed by the bean mixture, salsa and a dollop of mashed avocado. Top with a drizzle of vegan yogurt. Repeat for the remaining tacos. Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

Mushroom, Sage and Onion Wellington An absolute showstopper and the perfect dish to make for friends on a Sunday afternoon alongside some tasty, roasted vegetables. Yields: 4 servings 8 Portobello mushrooms 3 onions 10 sage leaves 4.2 oz walnuts 2 (11 oz) sheets of dairy-free puff pastry Preheat oven to 425° F and line a large baking tray with baking paper. Wipe any excess dirt off the mushrooms and place five of them in an ovenproof dish. Drizzle with olive oil and season with sea salt and pepper, then bake for 15 minutes. Remove the mushrooms from the oven and set aside, leaving the oven switched on for later. Meanwhile, quarter the remaining mushrooms; peel and roughly chop the onions and add to a food processor along with sage leaves, walnuts, ½ teaspoon of salt

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Toast the walnuts in a pan over a medium heat for 6-8 minutes or until they begin to smoke. Keep an eye on them and stir occasionally to prevent them burning. Then peel and dice the garlic and add it to the walnuts along with the smoked paprika, chili powder and ground cumin. Stir to coat the walnuts in the spices, then cook for 2 minutes.

and 1 teaspoon of pepper. Process to form a smooth paste, then fry in a pan over a medium-high heat for 15 minutes, stirring frequently. Set aside to cool for 10 minutes. Roll out one sheet of pastry onto the lined baking tray. Spread a third of the paste down the middle of the pastry lengthways, spreading it 2 inches wide and leaving the same length clear at each end. Turn the baked mushrooms upside-down to drain excess juices, then place three of the mushrooms, gills facing up, on top of the paste along the middle of the pastry. Add the remaining two mushrooms, gills facing down, between the three mushrooms. Spoon the remaining paste around the mushrooms to cover them on all sides. Place the second sheet of pastry on top and use your fingers to seal the edges together. Trim around the Wellington roughly one inch away from the filling, discarding the excess pastry as you go. Lightly score the Wellington with diagonal lines at 1-inch intervals and brush with olive oil. Bake in the oven for 50 minutes, until the pastry turns a lovely golden brown. Remove from the oven and serve in slices. Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

healthy eating

The Benefits of a

Plant-Based Diet


by Elizabeth McMillan

here are many different flavors of plant-based diets, such as vegan, pescatarian, lacto-vegetarian, ovovegetarian, and the new “pagen” which is bridging paleo and vegan together. Scientists agree that a plant-based diet offers numerous health benefits. A vegetarian diet helps to lower one’s risk of a variety of degenerative diseases including coronary artery disease, diabetes, high blood pressure and several types of cancer, including stomach cancer, prostate cancer, colon cancer, breast cancer, esophageal cancer and lung cancer. According to Michael Roizen, M.D., following a vegetarian diet can add an additional 13 healthy years to your lifespan. Those who consume animal proteins have a greater chance of clogged arteries, a decreased immune system and tend to age than those who follow a vegetarian diet. The Okinawa Centenarian Study, produced by the Japanese government in 2009, looked at more than 600 centenarians over a 30-year period. The researchers determined that the secret to a long life was

a low-calorie diet consisting of complex carbohydrates, fruits and vegetables. A vegetarian lifestyle will also help build strong bones, relieve hormonal imbalances, improve digestion and provide you with more energy. Vegetables contain a number of vitamins and minerals including vitamin D, magnesium, phosphorus and calcium—all of which are necessary for strong bones and teeth. Certain vegetables contain phytoestrogens, which balance hormone levels. There are a few things to keep in mind when eating a vegetarian diet. First, it is important to focus on whole foods. It is very easy to be a junk food vegan. Oreos are vegan but a vegetarian should not survive on those alone. Whole foods include real, non-processed items like fruits and vegetables, whole grains, fresh herbs, nuts and legumes. Secondly, focus on leafy greens as a staple. These greens are easily incorporated in one’s diet by steaming, sautéing or blending them in a green smoothie. Leafy greens such as spinach, kale and arugula

are bursting with vital vitamins and minerals. Ideally include organic, non-GMO foods when possible. Organic produce is free from pesticides, herbicides and is not genetically modified. A multitude of research states that organic produce has higher amounts of flavonoids and antioxidants. As a vegetarian, it is also important to balance macronutrients such as carbohydrates, proteins and fats while listening to your body. Finding balance within a specific lifestyle and managing one’s macronutrients will create a thriving vegetarian way of life. For instance, a long-distance runner might thrive on a higher carbohydrate meal plan while a competitive weightlifter consumes a higher protein diet, both succeeding on a vegetarian diet plan. Thriving on a highcarb or low-carb diet, or high-fat versus low-fat diet, is completely individualized based on specific genetics, goals and exercise routines. Embracing a healthy vegetarian lifestyle can be challenging and intimidating. The key to succeeding with a plant-based diet lifestyle is to plan ahead and be strategic. By choosing a variety of colorful fruits and vegetables, legumes, nuts and seeds and whole grains, one can get the most out of a plant-based diet. It is also important to cut back on less healthy choices like sugar-sweetened beverages, fruit juices and refined white grains. To get started on a vegetarian diet it is best to gradually reduce the meat in your daily diet while increasing fruit and vegetable intake. Start with meatless Mondays and move on from there. Try substituting meat from your favorite meals with beans, lentils or mushrooms, which are all high in protein and nutrients. Many people worry that they will not get adequate protein in a vegetarian diet. However, as long as the diet includes a wide variety of nuts, beans, vegetables and organic soy protein, there will be plenty of protein to provide the body adequately. Choosing a plant is a challenging, but rewarding, option for not only your body, but also for the planet. Elizabeth McMillan is an integrative nutritionist and health coach at Rose Wellness, in Oakton. See ad, page 9. March 2020


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arch brings the first whiffs of fragrant spring air, along with a heightened chance of runny noses, coughs, sore throats and congestion in youngsters. The spring and fall months are the most likely times to catch a cold because seasonal allergens inflame nostrils, making it easier for cold viruses to have their way. Although many worried parents reach for cold and cough medicines, antihistamines or even antibiotics, there is little evidence that these ease symptoms or hasten recovery, and they may even cause harm, according to reports from the American Academy of Pediatrics (AAP). The AAP suggests some natural approaches for symptoms, including sponging for fevers as well as hydration, honey and chest rubs. A metastudy published in American Family Physician in 2012 found that treatment with buckwheat honey, Umcka ColdCare, nasal saline irrigation, a vapor rub or zinc sulfate “may decrease cold symptoms in children.” Here are those and some other natural strategies:


Hydration to flush out germs: “If your child doesn’t like

drinking water, add a spritz of lemon, ginger, crushed berries or fruit juice

to give it some flavor,” advises Heather Tynan, ND, of Evergreen Naturopathic, in San Diego. A child can also drink coconut water or suck on frozen berries or popsicles.


Honey for sleeplessness and coughs: Honey can kill

both viruses and bacteria, and in a Pennsylvania State University study, a bedtime teaspoon of buckwheat honey beat out dextromethorphan, a cough suppressant used in over-the-counter cold and cough medicines, in helping kids sleep better and cough less. (But don’t give honey to a kid under age 1 because of the risk of botulism.)


Chest rub to ease congestion: A chest rub can help clear a

child’s congestion, but choose natural ingredients like aloe, eucalyptus, lavender and rosemary; that’s a safer bet than the standard mentholated products which can cause breathing problems in toddlers. Natural alternatives are sold at health food stores, and a do-it-yourself version can be made simply by mixing together one cup of coconut oil, 20 drops of eucalyptus oil and 10 drops of peppermint oil.

Olesia Bilkei/

Natural Remedies for Kids


Essential oils to fight infection: A combination of

five essential oils—clove, lemon, cinnamon bark, eucalyptus and rosemary, commonly known as four thieves—has antibacterial, antiseptic, antiviral and immune-stimulating properties, says Tynan. “Diffuse it in your child’s room, or dilute well (about one to two drops per five milliliters of carrier oil) and apply under their nose, behind their ears and on the back of their neck, on their chest and on the soles of their feet.”


Saltwater gargle for a sore throat: As soon as anyone

in her family shows signs of getting sick, they begin gargling with salt water, says Tangela Walker-Craft, a mother and former teacher in Lakeland, Florida. “Saltwater loosens mucus and flushes bacteria out of the throat. It will also help to reduce swelling,” she says.


Elderberry or Umcka to ease symptoms: A recent

meta-analysis in Complementary Therapies in Medicine concluded that elderberry syrup (in stores as Sambucol) reduces the duration and severity of cold and flu symptoms. “The syrup is sweet and delicious, so typically very easy to get

children to take,” says naturopathic doctor Kiera Smialek, of Scottsdale, Arizona. Umcka ColdCare, based on the South African geranium, halved cold symptoms in five days compared to a placebo in a University of Chicago study.

7 8

Zinc sulfate to shorten a cold: If taken within the first

24 hours of symptoms, zinc sulfate tablets or syrup can reduce colds by a day or more, studies suggest.

Warming socks to boost immunity: This odd-sounding

strategy “increases circulation, decreases chest congestion and increases the activity of the immune system,” says Smialek. Soak a pair of cotton socks in ice cold water. Wring them out and place them on the child’s feet. Cover them with thick dry socks, ideally wool. Keep them on overnight. In the morning, the wet, cotton socks will be dry. “Remember, the best remedies for cold and flu are rest and time,” says Tynan. In the meantime, though, steps like these “can help you kick it much faster and reduce some symptoms while you’re doing so.” Ronica A. O’Hara is a Denver-based health writer. Connect at

March 2020



natural pet

Kibble Quandary A Fresh Look at Pet Food


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by Julie Peterson

ating healthy is Contaminants aren’t We are seeing more a family affair, the only concern. “Up to cancer, neurologic and that includes 50 percent of commerconditions and kidney the family pet. However, cial foods are composed disease, and there what works for humans of meat meal and bymay be less than optiproducts,” says Armaiti is evidence that the mal for Fluffy or Fido, May, DVM, owner of Dr. increase in these as each requires a speMay’s Veterinary House diseases may be due Calls, in Los Angeles. cies-specific, nutritionto harmful ingredients ally balanced regimen. These can include Most pet parents opt for meat from dead, dying, in commercial, commercial dog or cat diseased or disabled animeat-based foods. food that comes in a bag mals, and even rendered ~Armaiti May or a can, but many are dogs and cats from anibeginning to consider mal shelters, says May. more natural options. “Kibble is often the “We are seeing more cancer, neurologic most economical way to feed your pet. But conditions and kidney disease, and there is its processed state makes it the least optievidence that the increase in these diseases mal,” says Angie Krause, DVM, at Boulder may be due to harmful ingredients in comHolistic Vet, in Colorado. mercial, meat-based foods.” Canned food is also heavily processed Healthy Alternative Diets and potentially toxic. In 2017, Clean Label Owners that switch from commercial foods Project, a nonprofit testing laboratory, report their animals display thicker coats, completed a study of 1,084 pet food prodbrighter eyes and greater energy. However, ucts, screening them for more than 130 dogs and cats require specific ranges of vitatoxins and contaminants linked to cancer mins, minerals, fats and carbohydrates, so it’s and other conditions. Results showed cadmium, a heavy metal, in 94 percent of the important to ensure that nutritional needs products, along with arsenic and lead. are met and a healthy balance is maintained.

n Home-Cooked Pet food recalls have prompted some families to start cooking for their charges, but it’s not as simple as sharing the family dinner. “There are online calculators that can help you create and balance recipes for dogs and cats. Balancing a diet can be tedious and often requires added supplements,” says Krause. Seeing a four-legged friend thrive was worth the extra time and cost for Yvonnda Stamp-Agent, a homemaker from Rockvale, Tennessee. Emma, a schnauzer mix, suffered from itchy skin, anal gland leakage, kidney crystals, vomiting and other problems. “We switched to home-cooked wild salmon and flounder protein with fresh organic vegetables and fruits, along with vitamin and mineral supplementation.” Emma recovered and is now an energetic 5-year-old.

n Raw The biologically appropriate raw food (BARF) diet, as described at, contains raw meats, vegetables and cooked grains and legumes. Proponents say it improves health from tooth to tail. “Buddha, my orange tabby, is 22 and no longer has an issue with hairballs,” says Kim Bolin, a Reno, Nevada real estate agent, who has fed raw for three years. Stephanie Krause, in Keego Harbor, Michigan, says her three dogs are more relaxed, probably from the time and effort needed to eat large bones—and they haven’t needed a teeth cleaning since going raw. “After eating raw bones, there was plaque laying all over the floor.” The BARF diet can be homemade, although most choose prepared frozen or freeze-dried products to ensure nutrient balance or to avoid handling raw meats. Angie Krause says the diet is controversial, largely due to human health risks from pathogenic bacteria.

Kibble is often the most economical way to feed your pet. But its processed state makes it the least optimal.


~Angie Krause

Helpful Resources Report cards regarding toxicity for dog and cat food brands: Raw, vegan or otherwise, sign up for dog and cat food recall alerts via email: Definitions of common ingredients in pet food: Recommended reading from the American Holistic Veterinary Medical Association includes Home-Prepared Dog and Cat Diets, Second Edition, by Patricia Schenck, and Dr. Pitcairn’s Complete Guide to Natural Health for Dogs and Cats, Fourth Edition, by Richard H. Pitcairn, DVM. Scientific literature, published articles and biographies of dogs living on a plant-based diet:

n Vegan and Vegetarian For ethical and environmental reasons, homemade or pre-made, plant-based diets for companion animals are becoming more popular. “If the 163 million dogs and cats in the U.S. were their own country, it would be the fifth-largest meat-eating country on the planet,” says May. Cats cannot survive without meat, which provides the high protein, amino acids and other nutrients their bodies require. However, a 2018 study published in the Journal of the American Veterinary Medical Association suggests that plant-based diets, possibly supplemented with vitamins B12 and D and some amino acids, can meet nutrition requirements of dogs. “Dogs are omnivores, and can thrive on balanced, complete, plant-based diets. They have nutrient requirements, not ingredient requirements,” says May. Pet diets aren’t an all-or-nothing choice, says Angie Krause. “Eventually, my patient will always reveal what works for them. Listen to your pet’s body.” Julie Peterson lives in rural Wisconsin. Connect at Julie

Track your healTh from The comforT of your own home. Convenient, confidential and accurate health testing for women and men with online results in a matter of days. Visit today.

March 2020


Rick Lohre/

green living


Meet the Hardest Working Plant on the Planet


by Julie Peterson

crop that was illegal in Right now, it’s in the use of hemp is expected because it can replace products U.S. soil for more than the Wild West made from paper, wood, plastic, half a century is now reaching for the sun. Industrial of agriculture. cotton and fossil fuels. “Hemp fiber is going to hemp, the low- or no-THC ~Dustin Enge dominate the market once we cousin to marijuana, has creget to the full manufacturing ated high hopes among farmpotential,” says Erica Stark, executive direcers, agricultural researchers, manufacturers tor of the National Hemp Association, in and consumers. By 2019, America had Washington, D.C. become the world’s third-largest producer, The first introductions consumers can behind Canada and China, where it’s been expect include hemp paper products, such cultivated for 8,500 years. as plates and toilet paper, and biodegrad “It’s the fastest-growing ag industry able hemp bioplastics like cutlery and cups. that we’ve ever seen,” says Tara Valentine, Construction materials and other products hemp specialist at the Rodale Institute, are expected to quickly follow. in Kutztown, Pennsylvania. Since hemp’s inclusion in the 2018 Farm Bill, Rodale’s Environmentally Friendly hemp web page hits have grown 10-fold. The Institute of Papermaking and PrintBetter Products ing, at the Technical University of Lodz, Poland, did a 2015 study comparing makAll parts of the hemp plant are useful in ing paper from wood to making it from multiple ways, and hemp has applications hemp. Among the findings: hemp takes in textiles, construction, bioremediation, four months to grow, while trees need 20 technology, nutrition and health, including to 80 years. An acre of hemp can produce cannabidiol (CBD). The seeds are rich in four or more times as much paper as an protein, essential fatty acids and vitamins. acre of trees. Hemp paper doesn’t need They can be eaten, ground into flour or pressed for oil that is used for cooking or in toxic bleaching and can be recycled twice as many times. Other studies concur. body care products. Paper without deforestation would The stems undergo decortication to separate the long outer fibers (bast) from the short be a major benefit, but it’s a minor job on hemp’s profound résumé. “Hemp needs to inner fibers (hurd). Hemp hurd makes exbe a part of every climate change conversatremely durable hempcrete for construction, tion, not only because it sequesters huge absorbent and dust-free animal bedding or amounts of carbon during cultivation, but pellets for heating stoves. An exponential rise 24

Washington, D.C.

also because construction products made out of hemp will continue to sequester carbon for up to 100 years,” says Stark. Hemp could also help save the depleted soil on U.S. farmland that has been destroyed by tilling and synthetic fertilizers. “We have to rebuild the soil by putting carbon back in and increasing organic matter,” says Valentine. Hemp does this with a massive root biomass that breaks up compacted soils, improves water infiltration and reduces runoff and erosion. Fast-growing hemp naturally suppresses weeds, needs no pesticides and isn’t picky about soil, water or latitude. By comparison, cotton is water-intensive and uses 25 percent of the world’s pesticides.

Income for Farmers

Used in crop rotation, hemp’s soil-enhancing qualities can increase profits on subsequent crops. While cover crops don’t usually have return value, hemp provides additional revenue streams. But the revenue isn’t quite there yet, because the supply chain isn’t complete. Seed supply, farm equipment, education, processing facilities and manufacturers are all links that are developing simultaneously. “Fiber processing facilities will be available soon. Manufacturers are anxious to start incorporating hemp,” says Stark. The lack of buyers isn’t deterring farmers. Neither are warnings that current harvesting equipment can spark disaster when hemp fiber wraps around rotating parts, heats up and combusts. Dustin Enge, a third-generation farmer in Prairie du Sac, Wisconsin, started Honey Creek Hemp in 2017. He planted six acres of hemp. “I think it’s a long-term viable commodity for farmers. Right now, it’s the Wild West of agriculture. Everyone is trying different things,” says Enge, who modified a harvester for hemp. “I spent about two hours harvesting and 20 hours torching the fiber off my equipment.” Even so, he will plant more acres when he knows it will sell. Behold the sprouting of the hemp industry as an ancient plant takes root in the modern world. Julie Peterson writes from rural Wisconsin and can be reached at JuliePeterson2222@

dental health

The Importance of

Early Orthodontic Treatment


by Sheri Salartash, DDS, FAGD

arents are approaching dentists daily about their child’s crowded or protruding teeth and spaces between teeth. Today’s parents do not accept the answers given by some dentists and orthodontists when observing that their son or daughter has a problem: “No treatment is indicated at this time, the patient is too young, and the malocclusion will be observed and treated when the permanent teeth erupt in.” Yet for practitioners, trained with a preventive philosophy, this approach seems completely illogical when statistics have proven that malocclusions when left untreated worsen over time. The term “supervised neglect” seems very appropriate. One of the main reasons why a dentist should treat children during the mixed dentition stage of development is that there is such a high incidence of

malocclusion in children. This was quite evident from the Burlington Growth Study, Toronto, Canada, where it was revealed that 75 percent of children, age 12, have some form of malocclusion. Since 90 percent of the face is developed by age 12, practitioners must treat early if they want to guide and modify the growth of younger patients. In many dental offices, dentists emphasize a functional orthopedic philosophy and favor a two-phase orthodontic treatment. They recommend seeing children for an initial evaluation between ages 6 and 7. Phase 1 is referred to as Mixed Dentition or the Orthopedic Phase. At this time, thumb sucking, digital habits, anterior and lateral tongue thrusts, airway problems including mouth breathing and snoring and jaw joint (TMJ) problems must be corrected

early with functional appliances. Skeletal problems such as constricted maxillary or mandibular arches and prognathic or retrognathic mandibles are best treated as early as possible with functional appliances in the mixed dentition period of growth. Phase 2 is referred to as Permanent Dentition or the Orthodontic Phase. Dental problems are solved with straight wire appliances (fixed) braces in permanent dentition. One of the main advantages of early treatment is the majority of malocclusions that can be corrected non-surgically and without the extraction of permanent teeth. Parents favor the use of functional appliances to correct under-developed mandibles in the mixed dentition stage rather than delay treatment until all the permanent teeth erupt. Dentists who are trained to use jaw repositioning appliances such as the ALF, Functional Orthopedic appliances, Twin Block, Rick-ANator and Schwarz appliances to name a few, find it ludicrous to wait when children can be treated in seven to 12 months non-surgically using functional appliances. There are significant benefits to early treatment. For those patients who have clear indications for early intervention, early treatment presents the opportunity to influence jaw growth in a positive manner, simplify and/or shorten treatment time, harmonize the width of the dental arches, reduce the likelihood of impacted permanent teeth, improve eruption patterns and improve some speech problems. Dentists and parents come to understand that there is a lower risk of trauma to protruded upper incisors, early intervention makes it possible to preserve or gain space for erupting permanent teeth, correct harmful oral habits, improve breathing and correct airway problems as well as to improve aesthetics and self-esteem for the child. Dr. Sheri Salartash, DDS, FAGD, offers comprehensive care for the mouth. From her green office, Dental Excellence Integrative Center, in Alexandria, using sustainable materials and advanced laser technology, Salartash treats both children and adults. To learn more about drill-free dentistry, call 703-745-5496 or visit DentalExcellenceVa. com. See listing, page 25. March 2020


wise words

Ronnie Cummins on Growing a Movement by Elizabeth Greene


around the world, or five decades, publicizing them and human rights changing public policy. activist, jourWe use the slogan, nalist and author “Healthy soil, healthy Ronnie Cummins ecosystem, healthy has campaigned for plants, healthy food, natural health and the healthy people, healthy environment. Since he animals, healthy co-founded the Organic climate.” All these Consumers Association living systems are inin 1998, the nonprofit terconnected. Regenhas grown to a network eration of one system that’s 2 million people impacts another, which strong, dedicated to will lead to stabilizing Every time you pull promoting organic the climate. out your wallet, you food, regenerative farming and commerce are either casting your What’s the through global initiavote for regeneration difference tives that integrate pubor the continuation of lic education, marketbetween organdegeneration. Everything ic and regenerplace pressure, media outreach, litigation and you buy is a vote. ative farming? grassroots lobbying. Regenerative farm His latest book, Grassroots Rising: A ing is simply the next stage of organic, Call to Action on Climate, Farming, Food focusing on soil health, carbon sequesand a Green New Deal ( tration and ecosystem restoration. We product/grassroots-rising), focuses on Recall it “regenerative organic” because generation International, a global network people understand organic. But when that he and other advocates spawned in we devised organic standards, we didn’t 2015 with a goal to reverse global warming completely understand soil biology and and end world hunger by accelerating the transition to regenerative agriculture and land management.

What is Regeneration International?

It’s a movement that spread when people started to understand that the climate crisis was very, very serious and connected to other crises we face—our health and farmers not being able to make a living, for example. It’s about identifying regenerative practices 26

Washington, D.C.

the carbon cycle. Now we know that there’s important biological life below the soil. We understand carbon sequestration. Regenerative organic farming rebuilds the soil, which improves food, health and eventually, the climate. It’s a transformation of the food system.

What will it require to achieve the goals of the Green New Deal, which calls for net zero emissions of greenhouse gases by 2030? First, consumers need to understand the interconnectedness of things so that they make decisions to create market pressure. Second, farmers, ranchers and land managers need to use regenerative best practices. Third is political power and policy change to drive regeneration. We need elected officials to understand regenerative ideas and feel pressure from constituents. Officials need to hear that we don’t want our tax money used for degenerative practices. Fourth is money. It will take trillions of dollars over the next decade, with much money coming from government funding. But private investments also need to shift. Our savings, pensions and retirement accounts need to be in financial institutions that place assets in regenerative, socially responsible investing.

How can we help address climate change on a personal level?

Every time you pull out your wallet, you are either casting your vote for regeneration or the continuation of degen-

This is a spiritual movement as much as it is an agricultural and alternative energy movement. eration. Everything you buy is a vote. What you talk about and do every day is also extremely important. Americans spend half of their food dollars eating out. Learn to cook, invite people over for dinner, teach your kids how to cook. Eating is an agricultural act. Everyone should also be active in civic organizations. Run for office. It doesn’t have to be in politics, it could be a conservation committee or school board. Do what you can do best inside this regenerative framework and you will have a big impact. Things aren’t hopeless. It’s plausible that we are going to solve this. Unfortunately, it took until now for people to wake up. I believe people have an innate love for nature and other people, but if they’re hopeless and unaware, they’re going to behave as if they don’t care. There is an increasing common awareness and responsibility to get the job done. This is a spiritual movement as much as it is an agricultural and alternative energy movement.

What inspired you to write about this issue?

About 10 years ago, I learned that regenerative food, farming and land use, in combination with renewable energy and radical energy conservation, could solve the climate crisis. I did more research, helped form Regeneration International and then saw that there wasn’t a roadmap for regeneration. I needed to write the book so that the climate movement would understand regeneration and the food-farming-regeneration movement would understand climate. And I need for everyone to understand that there is hope. Elizabeth Greene writes about the environment. Connect at Elizabeth

eco tip

Sustainable Scrubbing

Tips for Toxin-Free House Cleaning


leaning the house shouldn’t be a health hazard, yet studies have linked many popular cleaning products to asthma and other respiratory ills, developmental problems in young children and breast cancer. The nonprofit Environmental Working Group ( warns in its Guide to Healthy Cleaning that both toilet and oven cleaners and heavy-duty degreasers that contain hydrochloric acid, phosphoric acid, sodium hydroxide, potassium hydroxide or ethanolamine can cause skin burns, blindness and lung irritation. Products containing ammonia or chlorine bleach produce dangerous fumes when accidentally combined. Even air fresheners and scented cleaning or laundry products can trigger allergies, and often contain suspected endocrine disruptors such as phthalates and synthetic musk. EWG scientists have evaluated 2,500 cleaning products and posted the results online: Out of 507 all-purpose cleaners, only 59 earned an A for safety and 151 got an F. Other indicators of high eco-standards are a Green

Seal or an EcoLogo certification symbol on the product’s container. There are many good, safe and effective cleaning strategies that use natural ingredients. ChasingGreen. org lists 23 ways to use baking soda in the kitchen, including cleaning grease stains, iron pot and baby bottles. For example, to clean both wooden and plastic cutting boards, use a paste made of one tablespoon each of baking soda, salt and warm water. Vinegar, which is nontoxic and antibacterial, is another natural go-to cleaner. An equal mix of distilled white vinegar and water in a spray bottle can clean windows, stovetops, countertops, porcelain and ceramic tile. lists ways to use vinegar to clean everything from crayon stains to mold and mildew, and suggests adding a drop of lavender or citrus essential oil if the smell is unpleasant. cautions not to discard old, toxic products down the drain or in the trash, where they’ll end up poisoning the water supply or landfill soil. Instead, keep an eye out for local toxic and electronic recycling events.

March 2020



healing ways

CBD’s New Frontier Help for Mental Health


by Julie Marshall

hen Kaye HerIt’s really important consumers in its ubiquity bert’s husband for people to know from CBD-infused pillows brought home to gummies, soaps and their options and a free sample of cannabidieven pet food. Discerning to keep looking for purity, dosage and safety ol (CBD) oil, she didn’t hesitate to give it a try. Having what works for them. are real concerns for those heard about its calming efthat may grab any bottle ~Peter Bongiorno fects, she gave CBD to her off the shelf. three sons, whose attention Consumers must become deficit hyperactivity disorder made homewell informed, especially when replacing schooling difficult due to frequent tantrums medications for serious disorders, experts and lack of focus. “I didn’t expect CBD to say. But for anxiety and emotional wellbe miraculous, but I was surprised that my being, CBD is largely heralded as a safe and kids’ frustrations were greatly reduced,” says natural choice by providers well-versed the Austin, Texas, mom. “We weren’t seeing in CBD, such as Peter Bongiorno, past the severity of meltdowns.” president of the New York Association of The use of CBD in tinctures, capNaturopathic Physicians. “It’s really imporsules and lotions has grown exponentially, tant for people to know their options and along with the science to prove its efficacy to keep looking for what works for them,” in remediating physical pain. Newer, but he says. equally as robust, is the viability of CBD as The Feel-Good Molecule a remedy for mental health-related issues, CBD, a compound extracted from the experts say, pointing to anxiety, depression hemp plant, is appealing because it can and stress as the top three applications. raise the level of cannabinoids—feel-good However, as an unregulated supplemolecules naturally created within the ment, CBD presents a challenge for


Washington, D.C.

human body. “When we can’t sleep or are stressed out, cannabinoid levels go way down,” Bongiorno says. While prescription drugs overwhelm the body with adverse side effects, CBD can healthfully bring back balance. But CBD won’t trigger an altered state because there is little to no tetrahydrocannabinol (THC), the psychoactive chemical in marijuana that produces a high, he says, adding that he starts patients at a low daily dose of 25 milligrams. It’s important to talk with a physician about drug interactions, Bongiorno says. For instance, CBD can increase levels of blood-thinning medications, according to a 2017 study published in Epilepsy & Behavior Case Reports. CBD can possibly treat a wide range of conditions, from fear of public speaking to bipolar and post-traumatic stress disorders, but more research is needed, experts say. A 2018 clinical trial published in JAMA Psychiatry suggests CBD offers potential in treating psychosis. More recently, researchers in a 2019 case study of 27 patients published by the Permanente Journal concluded, “Cannabidiol may hold benefit for anxiety-related disorders.”

Seeds of Hope

The most important step consumers can take to find a safe, quality product is to know where their CBD comes from, experts say. Lara Miller is an organic farmer in Lafayette, Colorado, who in 2017 dedicated a parcel of her two-acre farm to growing hemp for her business, North Field Farmacy. “I added in hemp because it is a dynamic plant that produces fiber, seed and medicine for us humans, all at the same time,” she says. Miller’s small, women-owned business grows the leafy plants outdoors in organic soil and harvests by hand. “We test in the field, post-harvest, during extraction and in the final product,” she says. “We know our product is clean and pure and potent.” This isn’t always the case. A 2017 study published in the Journal of the American Medical Association showed that in 84 CBD products sold online by 31 companies, 26 percent contained less CBD



We imagine the people suffering who need support and think about how we are growing the plants to help them. ~Lara Miller than the amount listed on the label. Miller receives weekly calls from those wanting to purchase her plants and start a CBD business. “What bothers me the most is that not one person has asked how my hemp is grown,” she says. “It all feels like a big grab; the integrity isn’t there.” Miller continues to decline these requests and spends her days on the farm, where—come harvest time—she, alongside her crew, engages in some visualizations. “We imagine the people suffering who need support and think about how we are growing the plants to help them.” Julie Marshall is a Colorado-based writer and author of Making Burros Fly: Cleveland Amory, Animal Rescue Pioneer. Connect with her at

The most important thing is to try and inspire people so that they can be great in whatever they want to do. ~Kobe Bryant

LIVING IN SYNCHRONICITY The Power of Meaningful Coincidence


by Meg Lundstrom

hen we have an inner need that converges with an outside event, it is a meaningful coincidence known as synchronicity, and it happens to us all. It can be simple, like a playful sprite: recurring numbers or dates, all the lights turning green as we race to meet an appointment or a call from a faraway friend just when we want to talk to them. Or it can be profound: a chance meeting with an employer looking for exactly our skills, unexpected money appearing when we’re in a pinch, a timely rescue or our grandmother’s favorite, obscure song coming on the radio or app just as we’re feeling teary-eyed on the anniversary of her death. Whether they are lighthearted or life-changing, synchronicities link us to an underlying order in the universe that is profoundly reassuring. They open us to mystery and delight. They give us a sense of being taken care of. They nudge us to grow in scary, but life-affirming directions. They awaken a sense of awe, which studies have shown to be the emotion most likely to make us reach out generously to others—and that evokes even more synchronicity. And they can make daily life a lark. By its very nature, we can’t create synchronicity, but we can live life in a way that encourages it to show up. The more

engaged we are spiritually—whether that means prayer, meditation, walking in nature or loving others deeply—the more likely synchronicity is. Being open, selfhonest, courageous, engaged, grateful and fully present summons it, which is where therapy, yoga and bodywork can be useful. But we don’t have to be saintly or enlightened; synchronicity is there for us all. It is simply the way the Universe works. The first step is to notice synchronicity when it occurs, and honor it. As with humans, when we give it our attention and say thank you, it makes it more likely to show up in our life again. At some point as our trust builds, synchronicity becomes simply the way our life works. Things show up as we need them and we are in the right place at the right time. Even when occurrences seemingly go awry, we glimpse an underlying order that gives us strength and purpose. Life becomes a steady stream of meaningfulness and inner and outer exploration. We find ourselves living in flow, attuned to life’s deepest currents and awash in deep gratitude. Meg Lundstrom is the co-author with Charlene Belitz of The Power of Flow: Practical Ways to Transform Your Life with Meaningful Coincidence. Connect at March 2020


calendar of 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. er demands and its aftermath means summoning your inner resources. Making a SoulCollage can help you find, honor, and expand the archetype, the image that accompanies you on your journey. $20 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or


MONDAY, MARCH 2 Laughte 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: Traditional Chinese Medicine: Nature and Imagery – 6:30-7:30pm. With Jonathan Gilbert, L.Ac., NCCAOM. Nearly two thousand years ago, a series of Chinese medical classics were written with the idea of treating illness and exploring our meaning in the world. This lecture looks at a few of these ideas and images, and explains how they can be relevant to our lives today. Free. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or

WEDNESDAY, MARCH 4 Outside the Lines – 10:30am-12:30pm. With Kiersten Gallagher and special guest Shanell Kitt, LMSW. This Self-Expression Through Art workshop aims to encourage participants to express themselves by creating colorful fabric sculptures. Group members will leave the workshop with a deeper understanding of healthy coping mechanisms, and the ability to process impactful experiences through art creation. $10 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or SoulCollage: The Warrior Archetype – 6-7:30pm. With Theresa Walker. Facing health challenges or oth-

New Year’s Reset: Learn How to Flip the Switch on Metabolism and Shred Fat and Weight – 11:45am. Online live webinar introducing our new easy-to-follow online program with personalization. Learn what can shut down the metabolism and what can rev it up to shred fat and weight. Free. Regenasyst Wellness and Health. Link provided with registration. Info: Orientation-Seminar.

THURSDAY, MARCH 12 Stress and Hormones: Personalized Nutrition for the Weight-Loss Resistant – 12pm. Learn how stress shows up in the body as symptoms that you thought were something else. Personalized Nutrition that includes organic fruits and vegetables customized to your needs. Free. Regenasyst Wellness. RSVP: Register: Death Café – 6-7:30pm. With Anne Kelemen. At a Death Cafe people, strangers often, gather to eat cake, drink tea and discuss death. Our objective is to increase awareness of death with a view to helping people make the most of their (finite) lives. Free. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or

FRIDAY, MARCH 13 Healing Circle for Young Adults with Metastatic Breast Cancer – 11am-1pm. Monthly on Thursdays or Fridays. With Kimberly Parekh. They are a new demand-driven and patient-led, in-person and online community support group for young women and men (diagnosed between the age of 18-45ish) with metastatic breast cancer (MBC) in the D.C., MD and VA area. Peer-led and expert-led information on living with breast cancer. Free. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or


special event

Neck, Upper Back and Shoulder Focus Workshop

Work smarter–not harder. Add new techniques that are guaranteed to wow your clients and keep them coming back. Blended flawlessly into your existing massage routine, these techniques were designed to get results fast. 6 CEUs.

Saturday, March 14 • 9am-4pm Lorenne McCormick Massage Therapy The Journey Space 6110 Oberlin Avenue Glen Echo 20812 Info: 301-229-6458 or


Washington, D.C.

SUNDAY, MARCH 15 Mother/Daughter Retreat – 9:30am-2:30pm. For girls in grades 5-8. Yoga, meditation, journaling, relaxation, learning about essential oils, self-care and other stress management tools for your life. No yoga experience necessary. Snacks and tea provided but bring your own lunch. $225/couple. Lil Omm, The Journey Space, Glen Echo Park, 6110 Oberlin Ave, Glen Echo, MD. Register:

MONDAY, MARCH 16 Coming Home to Our Senses Meditation – 6:307:30pm. With Candida DeLuise, LICSW. This workshop presents evidence-based meditation techniques to help us focus and be more fully present. Participants will learn several mindfulness practices to enhance awareness and joy in everyday life. Group practice creates a powerful synergy. $10 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202483-8600 or


special event Illuminate Frederick Maryland Local Arts and Wellness 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. $5 online or $6 at the door and free for active/ veteran military, emergency responders and children 16 and under.

Sunday, March 22 • 10am-5pm Illuminate Festivals Clarion Inn Frederick Event Center 5400 Holiday Dr, Frederick, MD. Info: 575-519-5883 or

THURSDAY, MARCH 26 Stress and Hormones: Personalized Nutrition for the Weight Loss Resistant – 12pm. See March 12 for details. Free. Regenasyst Wellness, online webinar. RSVP: Info@TreatYourselfTtoHealth. com. Register:

Movie Night – 7pm. Tuning In: Angels and Aliens. The world’s foremost channelers weigh in on many topics to help us navigate uncertain times. Neck, Back and Beyond Healing Arts, 10195 Main St, Ste D, Fairfax, VA. Info:

MONDAY, MARCH 30 Caregivers Matter! – 6:30-8pm. With Julia Rowland, Ph.D. Come find out why caregivers are so important to our health and if you are currently a caregiver, why caring for you is as important as caring for your loved one or friend. Free. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or

plan ahead MONDAY, APRIL 6 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

ongoing calendar

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:

Autism Awareness Month, How Homeopathy Can Help

Wednesday, April 8 • 7pm


Webinar, Rose Wellness, 2944 Hunter Mill Rd, Ste 101, Oakton, VA. Info: 571-529-6699 or


special event Microbiome, What Is This New Buzzword All About and Why Is It So Important?

With Dr. Leon. Join functional medicine physician, Dr. Alex Leon of Rose Wellness Center for an informative webinar to learn about your microbiome and the functional medicine approach to helping you heal. Plus, you will have the opportunity to ask your questions live.

Wednesday, April 8 • 7pm

Webinar, Rose Wellness, 2944 Hunter Mill Rd, Ste 101, Oakton, VA. Info: 571-529-6699 or

Coming Next Month

Grassroots Climate Crisis Strategies Plus: Healthy Home

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:

With Dr. Liss. Join homeopath Michael Liss of Rose Wellness Center for an informative webinar to learn about how he can help you or your children with autism using homeopathy, natural and gentle healing.


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

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:

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:

To advertise or participate in our next issue, call

202-505-4835 March 2020


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.

ACUPUNCTURE HOMA HASHIME, ND, M.AC., L.AC., DIPL. AC Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 •

Homa Hashime is a licensed acupuncturist and naturopathic doctor. She obtained a master’s degree in acupuncture from Tai Sophia Institute and her doctorate in Naturopathic Medicine from Bastyr University. She is also an Advanced Detoxification Specialist in auricular acupuncture for addiction and strion. She has experience treating various acute and chronic conditions including stress, depression, anxiety, infertility, eating disorders, PTSK, menstrual problems, migraine headaches, and painful joints and muscular conditions using acupuncture, herbs, nutritional supplements, craniosacral therapy and cupping treatment. 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 and retailer of fine bedroom furniture. See ad, page 3.


Neck Back & Beyond Wellness Center 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 7.


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.


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.


Washington, D.C.


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.


Dr. Sheri Salartash, DDS, FAGD, FICOI, FAAP Certified Holistic Mouth Doctor 3116 Mt. Vernon Ave., Alexandria, VA 703-745-5496 • Dr. Salartash offers comprehensive integrative care for the mouth, including general and preventative family dentistry, cosmetic smile design and implants, orthodontics and clear aligners, Chao Pinhole Gum Rejuvenation Therapy, mercury-safe removal, TMJ, sleep apnea and snoring treatment. From her green office, using sustainable practices and materials, Dr. Salartash treats both adults and children. See ad, page 3.


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.


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.


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 7.

HYPNOTHERAPIST DIANNE RHODES HYPNOTHERAPY AND DREAM INTERPRETER Neck Back & Beyond Wellness Center 10195 Main St, Ste D, Fairfax, VA 703-865-5690 •

Dianne 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• 571-529-6699 2944 Hunter Mill Rd, Ste 101, Oakton, VA Dr. Sushma Hirani uses an integrative approach to wellness, utilizing conventional medicine and evidencebased complementary therapies. She strives to treat the whole person and emphasizes nutrition, preventive care and lifestyle changes. She 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 •

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.


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 musculoskeletal 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.


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.


D r. T i m S a l o t t o o f f e r s naturopathic treatment for all your medical conditions, treating the cause and not just the symptoms. See ad, page 7.


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.


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 non-invasive 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.

Peace is its own reward. ~Mahatma Gandhi March 2020


Seven years without a cold?

had colds going round and round, 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 users say copper stops nighttime stuffiness if used just before cientists recently discovered bed. One man said, “Best sleep I’ve had time. He hasn’t had a single cold for 7 a way to kill viruses and in years.” years since. bacteria. Copper can also stop flu if used early He asked relatives and friends to try Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. placed 25 million live flu viruses on a he patented CopperZap™ and put it on Colds start CopperZap. No viruses were found alive the market. when cold viruses soon after. Soon hundreds get in your nose. Dr. Bill Keevil led one of the teams of people had Viruses multiply confirming the discovery. He placed tried it and given fast. If you don’t millions of disease germs on copper. feedback. Nearly stop them early, “They started to die literally as soon as 100% said the they spread and copper stops colds if they touched the surface,” he said. cause misery. People have even used copper on used within 3 hours In hundreds cold sores and say it can completely after the first sign. of studies, EPA prevent outbreaks. Even up to 2 New research: Copper stops colds if used early. and university The handle is days, if they still researchers have confirmed that viruses curved and finely get the cold it is milder than usual and and bacteria die almost instantly when textured to improve they feel better. touched by copper. contact. It kills germs Users wrote things like, “It stopped That’s why ancient Greeks and picked up on fingers my cold right away,” and “Is it Egyptians used copper to purify water and hands to protect supposed to work that fast?” and heal wounds. They didn’t know you and your family. “What a wonderful thing,” wrote about microbes, but now we do. Copper even kills Physician’s Assistant Julie. “No more Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance have become resistant Pat McAllister, 70, received one in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental keep serious infection away. It may even works.” Protection Agency) show germs die save a life. Now thousands of users have simply fast on copper. So some hospitals tried The EPA says copper still works stopped getting colds. copper for touch surfaces like faucets even when tarnished. It kills hundreds of People often use CopperZap and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, serious or even fatal illness. used to get colds after crowded flights. and saved lives. CopperZap is made in America of Though skeptical, she tried it several The strong scientific evidence gave pure copper. It has a 90-day full money times a day on travel days for 2 months. inventor Doug Cornell an idea. When back guarantee. It is $69.95. “Sixteen flights and not a sniffle!” she he felt a cold about to start he fashioned Get $10 off each CopperZap with exclaimed. a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA18. Go to or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114. Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL

New device stops cold and flu



Washington, D.C.

202-505-4835 or

March 2020


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Natural Awakenings Washington, D.C. March 2020