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Healing the Hard Stuff Natural Approaches





Resolve Major Illnesses

Chronic Inflammation How it Can Affect Your Bones

Rules to Talk By How to Wisely Communicate with Kids

MOVING THROUGH MENOPAUSE Exercising Reduces Symptoms

May 2018 | Washington, D.C. Edition | May 2018


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May 2018


letter from the publisher

Dear Readers, Today, many women are looking beyond conventional medicine alone to keep themselves well—by optimizing their health,



EDITOR IN CHIEF Robin Fillmore

preventing illness and treating acute and chronic conditions

ONTRIBUTING EDITORS Jessica Bradshaw C Randy Kambic

naturally. A holistic approach includes diet, exercise, homeopa-


thy, hydrotherapy, acupuncture, stress reduction and self-care, as


well as spiritual renewal.    The women in my life remind me that they are becoming more aware that most modern maladies are caused by prolonged exposure to a combination of negative lifestyles and toxic environmental factors, including junk food and malnutrition, pesticides, antibiotics, microwaves and chemical

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

pollution of food, water and air. They also are taking their health into their own hands by making better choices. Our May issue, with a focus on women’s health, helps to add to that positive conversation.

One of this month’s features by Dr. Charles Gant takes a detailed look at personalized

or precision medicine and the differences that exist in natural comprehensive approaches to major chronic illness versus conventional medicine. The good news is we are realizing the integration of these specialties, and patients are enjoying better results and improved health outcomes when they pursue a personalized approach that includes testing for the root cause of a condition and targeting the appropriate treatment.

Most of us are aware that chronic inflammation is connected to many health conditions.

Local physical therapist and osteoporosis specialist Susan Brady contributes an article on how inflammation contributes to osteoporosis and alerts us to another reason to adopt a diet that promotes overall wellness and nutrition. Brady is offering a free webinar titled Live Life without Fear of Fracturing, on May 7 from 6:45 to 7:30 p.m. To sign up for this event, visit

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organically raised proteins, including our new Natural Awakenings family member, Spiral Path Farm! Start making plans for the spring and summer festivals. Stop by the Montgomery County GreenFest, on May 5, to say hello at the Natural Awakenings table. If you are into yoga, enjoy the free 10th annual Love Your Body Festival, in Reston, coming in June or get your tickets now for the Lovelight Yoga and Arts Festival, which returns with headliner Krishna Das in September. Best,

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Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

Contents 12 HEALING THE



Natural Approaches Resolve Major Illnesses



On How We Shape Our Health


Exercising Reduces Symptoms



And the Future of Patient Care


DIY Versions Add Zest and Nutrients


How to Communicate with a Child



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How it May Be Causing Your Bones to Slowly Simmer

24 YOU’RE EXPECTING! Now What Do You Eat?


Shedding the Old and Welcoming the New


DEPARTMENTS 6 news briefs 8 health briefs 10 global briefs 14 wise words 16 fit body 17 leading edge 18 conscious eating 20 healthy kids

22 healthy bones 24 healthy baby 25 women’s health 26 community spotlight 29 inspiration 30 calendar 33 resource guide May 2018


news briefs

Lovelight Yoga and Arts Festival With Krishna Das in September


he Lovelight Yoga and Arts Festival is coming back and promises to spread love and yoga for a third amazing season. This year, the nationally recognized festival will be held September 21 to 24, at the Pearl Center, in Reisterstown, Maryland. Also new to this festival this year is the opportunity to learn a new skill or get a professional certification in a healing art at the Lovelight Learning Lab. Krishna Das leads a list of acclaimed headliners from the worlds of music, yoga and art. This appearance will be the only outdoor festival performance on the East Coast for Krishna Das, the Grammynominated kirtan artist. There will be something for everyone at this family-friendly gathering. Much of the festival takes place in Villages, each with a specific theme. In the Yoga Village, teachers in all styles and varieties of yoga will offer classes. In the Visionary Village, participants will engage in the conscious co-creation of a transformational community, built on the self-expression, empowered dialog, alternate economics, eco-activism and connection to our collective roots. In the Healing Village, ancient and modern healing and transformational techniques including massage, reiki, ayurveda and reflexology will provide opportunities for the nurturing of the body through deep relaxation and energy work. Families will have their own Children’s Village to enjoy the festival with expanded age-appropriate programming for all ages. In the Faerie Village, children of all ages will find the magical and fantastic realms of the imagination, and appreciation of the spirit of Earth. The venue this year is the Pearlstone Center, an environmentally sustainable conference center that brings people to the land, so they can understand and value the connection between humans and our Earth. The Center grows its own organic food on-site and then serves it in true farm-to-table fashion. For more information about the festival and the Learning Lab, visit See ad on this page.


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Love Your Body Yoga Festival 10 Years of Celebrating Yoga, commUNITY and WHOLEness


oga studios and wellness centers of Northern Virginia will offer classes, services and share information at the Love Your Body Yoga Festival (LYBYF) from 10 a.m. until 5 p.m. on June 17, at the Reston Town Center. With free admission, LYBYF offers plenty of activities and entertainment for the whole family, including live music, complimentary yoga classes, energy healing demonstrations, healthy food and drink samples. Also featured are soothing therapies such as reiki, chiropractic and massage.    Donations for participation in specific classes will benefit the Southgate Community Center. The Kids’ Tent will offer storytelling, laughter yoga and more—for all ages. Everyone is invited to enjoy the variety of activities, free prize drawings and many booths on Market Street throughout the day. This year’s highlights include the Bhakti Bliss Stage where you can enjoy the art of mantra, music and sound healing modalities, at the corner of Library and Market streets. Back by popular demand is the Sound Temple tent. Imagine being immersed in beautiful sounds that are healing to your body, mind and soul. Demonstrations will be performed to experience relaxation and rejuvenation. Love Your Body Yoga Festival also launches the official start of the 10th annual Virginia Yoga Week, which lasts from June 18 to 25, when yoga studios and independent teachers will be offering free, $5 and Karma classes, throughout the Commonwealth. Festival Location: 11900 Market St., Reston. For a more information about the festival, including times for classes and activities, contact or visit Love or To contact the sponsoring studio, call Beloved Yoga at 703-860-9642. See ad, page 6.

Why Are My Joints Hurting Me? A Seminar on Arthritis


any people suffer with insomnia, muscle and joint pain, inability to exercise because of pain and fatigue, depression or lack of motivation, memory problems, brain fog, nervous and emotional problems without any hope of relief. Serena Satcher, M.D., has an approach that can get at the root causes and is offering a free talk that will help participants to discover: the underlying causes of joint and muscle pain; why it’s destroying your mobility and motivation; why taking medicines may not help the symptoms or just help temporarilyrelieve them; and why a personalized approach is essential. The talk will be held at 10 a.m. on May 5, in Springfield.    The traditional approach is to check a few labs and X-rays, and diagnose fibromyalgia or arthritis. Pain medicines, NSAIDs and antidepressants are prescribed. Sometimes surgery and physical therapy is prescribed, and helps temporarily, and the pain creeps back up or hits another joint. But this drug and surgical approach is not helping more than 80 percent of the people. It results in disability, hopelessness and a loss of motivation for a healthy lifestyle. Satcher is board-certified in PMR, functional medicine and integrative medicine and specializes in autoimmune problems affecting the nervous system and musculoskeletal system. Bring a significant other or friend. They will finally see why it’s not all in your head. For more information or to register, call 703-454-9326 x0, email Info@TreatYourselfToHealth. com or visit

An Opportunity to Explore Your Dwelling


well to Live is a workshop hosted by Takoma Park architect Bill Hutchins, in concert with his new book, Dwelling: A Poetic Exploration of Home. The workshop explores the dialogue between your inner home and how it relates to the physical home you live in. Dwell to Live has a simple format, centered on being guided through a series of creative questions and meditative experiences. In the workshop, participants will explore the questions such as: What makes you thrive?; What makes you connect to a physical space?; and How can your home embody these insights? There will be time and space to take in a poetic image, sit with it, wait for a response and express that response through drawing or modeling clay. Don’t worry—this is not supposed to be art. No one will be judged upon their ability to create art. It is a form of expression to be shared with the rest of the group for insights from group participants. Dwell to Live will be an intense, insightful and fun workshop. Participants will have the opportunity to work indoors in a beautiful space, and outdoors in nature. There will a number of breaks as well as an invitation to take the day at your own pace. Cost: $150. Location: 7108 Holly Ave., Takoma Park, MD. For more information or to register, visit DwellingTo Workshops/#Dwell-To-Live. May 2018


health briefs

New guidelines that change the criteria for healthy blood pressure mean that nearly half of U.S. adults are now considered to have high blood pressure. The American College of Cardiology and the American Heart Association have redefined the condition as being 130/80 instead of 140/90, a change considered by critics as overly beneficial to pharmaceutical companies. This criteria includes 80 percent of people over 65, triples the diagnosis for men under 45 and doubles it for women younger than 45. The revised guidelines encourage adopting lifestyle strategies in early stages of rising blood pressure like exercise, diet, weight loss and smoking cessation. Evidence-based alternative methods noted in a Canadian study include coenzyme Q1 0, dark chocolate, qigong, slow breathing, Transcendental Meditation and vitamin D. 8

Washington, D.C.

In a survey of 171 midlife American women, more than 80 percent reported using complementary and alternative medicine, Albert Einstein College of Medicine researchers discovered. The most common choice was herbal teas, followed by women’s vitamins, flaxseed, glucosamine and soy supplements. Only 34 percent of the non-Hispanic white women and 14 percent of the Hispanic women discussed it with their doctors.


New Guidelines Lower the Bar for Risky Blood Pressure

U.S. Midlife Women Choosing Natural Health Care

Young Women Outdo Male Peers in Oxygen Uptake Young women process oxygen about 30 percent faster and more efficiently than men when they begin exercising, according to a new study from Canada’s University of Waterloo. The ability to extract oxygen from the blood is an important fitness marker, which the researchers tested by having 18 young men and women exercise on treadmills. The women’s superior results indicate they are naturally less prone to muscle fatigue and poor performance. “The findings are contrary to the popular assumption that men’s bodies are more naturally athletic,” observes lead author Thomas Beltrame, Ph.D. Previous research had found that older men and male children tend to have faster oxygen uptake than women.

Africa Studio/

When an adult looks into the eyes of a baby, a synchronization of brain waves occurs that could indicate an intention to communicate, concludes a Cambridge University study of 36 infants. This coordinating supports the baby’s early learning and communication skills, according to the researchers. The effect, which researchers measured via electroencephalogram (EEG)wired skullcaps, was strongest with eye-to-eye contact and weaker when the adult’s head was turned away. The more vocalizations—little sounds—the baby made, the greater their brainwaves synchronized with the adult.

Alexey Saxarov/

Eye Contact Syncs Baby and Adult Brainwaves


Acetaminophen Linked to Delayed Language Skills Girls born to 754 Swedish mothers that used acetaminophen during pregnancy showed less ability in acquiring early language skills at 30 months of age, report Mount Sinai Health System study researchers. If the mothers took acetaminophen more than six times in early pregnancy, their daughters (but not their sons) were nearly six times more likely to have language delays than girls born to mothers that didn’t take the drug. The U.S. Centers for Disease Control and Prevention estimates that 65 percent of pregnant women in this country use acetaminophen, which is marketed for pain and fever relief in Tylenol and Excedrin, and included in many over-the-counter formulations such as NyQuil and Robitussin.

Monkey Business Images/

Seniors Eating Mediterranean Diet Retain Independence Seniors that ate a Mediterranean diet high in vegetables, fruit, whole grains, nuts and legumes were able to live independently longer, had fewer falls and fractures, and were less frail, according to recent research. In a study published in the Journal of the American Geriatric Society, University College London researchers analyzed the eating habits and health data of 5,789 participants in studies in France, Spain, Italy and China. “People that followed the Mediterranean diet the most were overall less than half as likely to become frail over a nearly four-year period compared with those that followed it the least,” says lead author Katy Walters, Ph.D. The researchers also noted that the plant-based diet may help older people maintain muscle strength, activity, weight and energy levels.

Lev Kropotov/

Yoga Soothes the Blues Taking a 90-minute hatha yoga class twice a week for eight weeks steadily lowered symptoms of depression in all 20 men and women with mild to moderate forms of clinical depression that participated in a recent University of California, San Francisco, study. Another 18 depressed adults attending an attention control class for the same period of time, afterwards had somewhat lower depression scores overall, but less than half the improvement, plus they showed greater mood fluctuation.

Don’t Sweat It!

The Health Benefits of Sauna by Laina Poulakos Sauna has been a beloved and persistent tradition in cultures across the globe for many years and there is good reason—it has innumerable health benefits. Not only is a sauna a great way to relieve stress, it can also flush toxins from the body.  The deep sweating that is experienced in a sauna can release toxins from deep in the tissue, including copper, lead, mercury and other harmful chemicals that are absorbed into our bodies from our normal environment. Sweating also cleanses the skin. The deep sweating removes dead skin cells from the body, while sweat rinses bacteria out of the deep-skin tissue. The high temperatures associated experienced while in a sauna increases one’s cardiac output, which causes the blood vessels to dilate—and makes it easier for blood to flow through the body. Within a single sauna session, you can burn up to 300 calories as you increase your heart rate. Saunas can also help reduce illness, due to the high heat which raise the white blood cell count, which provides another layer of prevention. Laina Poulakos is the founder of Mother’s Nature Store and a certified aromatherapist and herbologist. For a consultation and products, call 703-851-0087 or visit Mothers See ad, page 21. May 2018


Meds in Urban Streams Drive Microbial Resistance A new study published in the journal Ecosphere confirms that in urban streams, persistent pharmaceutical pollution can cause aquatic microbial communities to become resistant to drugs. Researchers evaluated the presence of pharmaceuticals, including painkillers, stimulants, antihistamines and antibiotics, in four streams in Baltimore, Maryland. Then they measured the microbial response to drug exposure. Selected study sites represented a gradient of development from suburban to urban. Emma Rosi, an aquatic ecologist at the Cary Institute of Ecosystem Studies and lead author on the study, explains, “Wastewater treatment facilities are not equipped to remove many pharmaceutical compounds. We were interested in how stream microorganisms, which perform key ecosystem services like removing nutrients and breaking down leaf litter, respond to pharmaceutical pollution. When we expose streams to pharmaceutical pollution, we are unwittingly altering their microbial communities, yet little is known about what this means for ecological function and water quality.”

Irina Kozorog/

Waterborne Drugs

Recycled Plastic Transforms into Prosthetics The emerging technology of three-dimensional (3-D) printing can benefit the world in many ways. Re:Purpose for Good, in Australia, creates robotically 3-D printed prosthetic devices from recycled plastic and e-waste. It’s difficult to customize prosthetics, so more invasive surgery is often needed to make standard sizes fit the patient. Other companies produce 3-D printed prosthetic hands and arms, but Re:Purpose for Good customizes both hands and feet at a much lower cost. The company’s robotics and prosthetics engineer Gerardo Montoya, who had been working on 3-D printing prosthetics for children in Mexico, merged the idea with a desire to do something about the 8 million tons of plastic entering the oceans. Along with plastic waste, they also use e-waste such as discarded smartphones that have all the circuitry and microprocessors needed for advanced features. The company even plans to teach their prosthetic-making process to children as part of their science, technology, engineering, arts and mathematics (STEAM) curriculum, so they can learn 3-D printing skills. They’re making it open source so more people can get involved without patent restrictions.


Helping Hands

global briefs

Women Warriors


Washington, D.C.

gualtiero boffi/

Africans Unite to Save Rhinos

The Black Mamba Anti-Poaching Unit aims not only to protect rhinoceroses in South Africa by patrolling the Balule Nature Reserve, in Greater Kruger National Park, but to also be a role model in their communities. It’s the first majority-female, anti-poaching unit in the country. Founded in 2013 by Transfrontier Africa NPC to protect the Olifants West Region of Balule, the Black Mambas were invited within a year to expand into other regions, and now protect all boundaries of the reserve. These 32 young women and two men want their communities to understand that the benefits are greater through rhino conservation rather than poaching, as they address the local social and moral decay that results from poaching. Their concern is also for their children’s sake because the sham economy has corrupted morals and brought narcotics into their communities. To make a donation, visit

Steve Cordory/ JuliusKielaitis/ Ev Thomas/

Obsolete Packaging Grocer Shuns Plastic Trays

The British supermarket chain Iceland is planning to eliminate or drastically reduce plastic packaging for more than 1,000 of its house-label products by the end of 2023, switching to paper-based trays instead. Nigel Broadhurst, joint managing director of Iceland, explains that the typical ready meal was packaged in a particularly bad way. “It is currently in a black plastic tray. That black plastic is the worst possible option in terms of toxins going into the ground and the ability to recycle that product.” He also notes that instead of the usual plastic bag, grocers could put netting around a bunch of apples the same as with oranges. Iceland’s research found that 80 percent of shoppers would endorse a supermarket’s move to go plastic-free.

Love Rocks

Inspiring Messages that Surprise Artistically decorated rocks featuring inspirational messages are turning up in Mobile, Alabama, and along the Gulf of Mexico shoreline as part of The Kindness Rocks Project (TheKindnessRocksProject. com). Anyone can paint rocks and “plant” them for someone else to discover. Likewise, everyone is invited to hunt for kindness rocks. Those that find a rock are free to take it, plant it somewhere else or leave it for someone else to find. The grassroots movement was created to spread inspiration and motivation for unsuspecting recipients through the random placement of the rocks in public spaces. The goal is to encourage others to find creative ways to reach out and brighten someone else’s day unexpectedly, whether it’s through kindness rocks, love notes or random acts of generosity.

Temporary Protection

Locals Prevail Against Bristol Bay Mine Alaskan mining critics cheered the U.S. Environmental Protection Agency decision to maintain an existing policy not to permit the Northern Dynasty Minerals’ Pebble copper and gold mine in Bristol Bay. They maintain that the project’s toxic byproducts would threaten fisheries and other natural resources. Alannah Hurley, with United Tribes of Bristol Bay, a group opposing the mine, has said that members of the tribes she represents are willing to lie down in front of bulldozers to protect the waters. She notes, “Ideally, we would like these [protections] finalized, and the battle to protect Bristol Bay from the Pebble Mine and mines like Pebble is far from over. But the fact that these protections remain in place and can be used within the process is a very positive step in the effort to protect the Bristol Bay watershed for generations to come.”

All That Glitters Sparkly Microbeads Face Ban

Scientists have called for glitter to be prohibited due to the threat it poses to wildlife. The glistening, decorative, plastic microbead powder may seem harmless, but environmental researchers report it’s a dangerous pollutant, particularly in oceans. Trisia Farrelly, Ph.D., of New Zealand’s Massey University, notes, “Their diminutive size and sparkling appearance make them appealing to animals, which will eat them.” Seven U.S. states now restrict the use and sale of products with microbeads; California was the first in 2015. The British government will ban rinse-off microbeads—plastics of less than one millimeter in length—found in exfoliating scrubs, shower gels, toothpaste and even on greeting cards. Plastics are found in a third of all fish caught in Great Britain, according to a study by Richard Thompson, Ph.D., professor of marine biology at Plymouth University. He says of shower gel with glitter particles, “That stuff is going to escape down the plughole and potentially enter the environment.”

NA Fun Fact: Natural Awakenings is published in more than 80 U.S. markets. To advertise with us, call 202-505-4835. May 2018


HEALING THE HARD STUFF Natural Approaches Resolve Major Illnesses by Linda Sechrist


lthough natural health enthusiasts may recognize alternative healing modalities as a preferred approach to treatment, in the face of major health issues, even they tend to join the crowd that’s turning first to conventional medicine. Thus, many gentler modalities described in The Encyclopedia of Natural Medicine, co-authored by doctors of naturopathy Michael T. Murray and Joseph Pizzorno, remain largely untapped resources. Ignored because they are unsupported by traditional sciencebased medicine, holistic measures such as acupuncture, energy medicine, essential oils, herbs, detoxification, health-promoting diets, homeopathy, prayer and meditation, supplementation, yoga, massage and naturopathy are sacrificed in favor of often painful medical procedures and prescription drugs which can’t claim to permanently cure anything and can have many harmful side effects. 12

Washington, D.C.

Lack of Awareness

“A patient that dabbles in holistic medicine for minor health issues such as indigestion, headache or insomnia often turns to conventional methods after receiving a serious diagnosis such as diabetes, heart disease or cancer because they are scared,” observes holistic physician Dr. Wendy Warner, medical director of Medicine in Balance, in Langhorne, Pennsylvania. The co-author of Boosting Your Immunity for Dummies suggests that relatively few people turn to natural solutions for both preventive and therapeutic measures because they’re unaware they exist. Integrative oncologists and endocrinologists that are aware of the benefits of natural complementary methods are scarce. Relatively few conventional doctors are educated in functional medicine. “Yet complementary modalities such as acupuncture, massage and some essential oils can support the immune system and help an individual deal with stress experienced from coping with their illness,” says Warner.

Rob Wergin, an experienced energy medicine practitioner, speaks from experience regarding clients that consult him for lifethreatening diagnoses. “When I see them, they’re desperate and have exhausted all conventional methods. I’m their lastditch effort,” remarks Wergin. The most frequent reason he hears is, “My family, friends and doctor told me not to waste my money on charlatans.” “People find it challenging to put faith in natural methods and are nervous about going against a doctor’s advice until they feel or see positive results; even these may not provide sufficient motivation to continue with alternative treatments,” he says. “I believe this is the result of the influence of pharmaceutical ads promising results, the medical community’s belief in proof solely through clinical trials, websites like Quackwatch. com and well-meaning friends insisting that the conventional route is the only way to go. It’s sad to see the gravity of these influences pulling clients back into solely believing in the Western model of medicine,” says Wergin. Ann Lee, a doctor of naturopathy, acupuncturist and founder of the Health for Life Clinic, Inc., in Lancaster, Pennsylvania, notes, “This mindset continues to get reinforced by insurance companies that do not cover alternatives. Paying out of pocket for medical expenses also influences a patient’s choices.” Kelly Noonan-Gores and Adam Schomer, director and producer, respectively, of the documentary film HEAL, suggest that unconscious conditioning plays the biggest role in an individual’s choices. “We are deeply conditioned to view medical specialists and prestigious medical institutions as the ones with all the answers. Sometimes they do and sometimes they


Outside Pressure

don’t,” says Noonan-Gores, who intends to have her film awaken viewers to the possibilities of alternative paths of healing. As just one other example noted in the film, thousands have used the Emotional Freedom Technique (EFT), tapping on their body to help release the trauma and stress often associated with illness.

“Before, I wasn’t familiar with EFT, which I continue to use and benefit from. However, despite everything I’ve learned, I can’t give up on all Western medicine, put my faith in alternatives and let my intuition and faith guide me to healing. It’s easier to be skeptical than to have faith,” Lee says.

website that reaches hundreds of individuals worldwide. She advises, “Reach out to people that you see are having positive results with a different healing system than yours. Ask them to show, help and teach you. I’ve seen many people restored to health by using methods that science is only beginning to understand.”

Resistance to Change

Quiet Role Models

Sheila Tucker, a resident of Navarre, Florida, has been a registered nurse for 20 years, practicing in hospital settings such as critical care, emergency and administration. “I know and understand doctors, surgeries and pharmaceutical treatments and hospitals,” says Tucker, who recalls that throughout her life she was taught to believe in a system that suddenly stopped working for her. “In 2014, I was dying from a rare autoimmune condition, requiring fulltime care, and planning my funeral. Doctors had tried everything, yet my health continued to decline. When I saw a friend’s Facebook posts about her use of essential oils, I was curious, but reluctant to reach out, and didn’t want anyone to know that I called her for advice,” recalls Tucker. “Shortly after my friend arrived with her oils, my husband came home with our daughter, who had strep throat and a fever. She made us promise to use selected oils through the night and prayed with us.” Tucker attributes the miracle of her daughter’s turnaround the next morning to shifting her paradigm and opening her up to believing in the healing power of essential oils. Thanks to her friend and role model, Tucker learned how to use therapeuticgrade oils, supplements and a healthy diet to cleanse her body of the heavy toxic load accumulated from several years of expensive drug treatments. Today, she is a healthy and enthusiastic advocate, and her personal results opened the eyes of her physician to the point where she also shifted her own philosophy of healing. Tucker now offers educational classes in her office and online through her

“Outside of any dominant paradigm, it’s easier to cast suspicion than to make curious inquiry and, over time, working within a dominant worldview creates polarity, the antithesis of ‘wholism’. An inclusive approach integrates all medical and complementary approaches, as well as interaction with the natural world,” says Patrick Hanaway, a family physician and founder of Family to Family Medicine, in Asheville, North Carolina. Hanaway, the former director of medical education for the Institute for Functional Medicine and the first medical director at the Cleveland Clinic Center for Functional Medicine, explains, “Doctors have a rigorous job filled with responsibility. Change is difficult and investigating vastly different ways of practicing medicine requires a degree of curiosity and openness. I am heartened by thought leaders and heads of top medical schools who are presently opening up to functional medicine, natural medicine and complementary approaches.” “The paradigm shift we are ushering in has been 50 years in the making,” assesses Hanaway. “Some medical professionals are immersed in a polar view of right and wrong, offering personal attacks and disparaging comments to maintain control of the dialogue. This is not appreciated by patients who look to the doctor as a teacher—the Latin docere means to teach. “The movement to change medicine and the cultural paradigm of healing is a marathon, not a sprint, and those of us involved are prepared to stay the course.”

“The conventional medical community wants to maintain the model in which they have heavily invested centuries of time, energy and money. Patients that investigate integrative and complementary medicine may resist hearing that in order to get well, they might need to change their worldview and lifestyle, take a leave of absence from their job, develop a spiritual practice, exercise or maybe even leave a toxic relationship,” says Schomer. “Conventional medicine says take this pill and keep living your life the same way,” says Schomer. “We are not demonizing doctors, pharmaceuticals or the medical system. We simply believe that individuals are more empowered to heal when they take control of their health.” Eva Lee, a resident of Los Angeles featured in the documentary, suffers from a rare and unpredictable form of blistering skin inflammation. “I’ve tested negative for faulty genes and all sorts of rare viruses and bacteria, which helped point me towards holistic methods. So far, following the directives of Dr. Mark Emerson, a chiropractor specializing in nutrition, in Maui, Hawaii, who I met while filming, has helped my body become healthier and deal with inflammation levels that rapidly reduced as soon as I detoxed and eliminated meat and dairy from my diet,” says Lee. Still, it’s hard for her to accept that her condition could be due to the type of stress and suppressed emotions that Anthony William explores in his book Medical Medium: Secrets Behind Chronic and Mystery Illness and How to Finally Heal.

It’s a Marathon

Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at May 2018


wise words



by April Thompson

fter Los Angeles native Kelly Noonan-Gores spent 20 years in front of the camera as an actress, she turned her talents to producing award-winning films like Tooken, Beneath and Take a Seat. She considers her latest, the documentary HEAL (, to be her ultimate achievement. “I included as many inspiring stories of healing change as possible to expand viewers’ beliefs in what’s possible, to alter the narrative around mystery illnesses being incurable or cancer equaling death,” says Noonan-Gores. When she was prescribed Prilosec for acid reflux at age 28, Noonan-Gores decided she was too young and otherwise healthy to become dependent on it. By taking an integrative nutrition course, she realized the possibilities of alternative healing methods, catalyzing an ongoing exploration into optimizing life and health through the powers of mind, body and spirit. “We are not the passive victims of faulty genes; our lifestyle choices, thoughts, and beliefs shape our health,” says Noonan-Gores, a longtime practitioner of yoga and meditation. HEAL features uplifting interviews with the scientists, visionaries and healers that inspired her, including Deepak Chopra, Bruce Lipton, Marianne Williamson and patients diagnosed with diverse ailments that sought different healing modalities to take their health into their own hands.


Washington, D.C.

What are some common elements in the stories of patients featured in HEAL? One common thread revolves around our subconscious programming. From the time we’re born, we are downloading “programs” or belief systems from society, parents, teachers and whoever and whatever else is in our environment. Many have learned through their own healing journeys of negative belief systems running their lives; each one had to become aware of these beliefs in order to change. Another is that when events are too painful, we consciously suppress or unconsciously repress them, and that trauma stays in our cells and might manifest in disease. To move that stuck energy, we must heal that emotional trauma to allow physical ailments to transform. A third theme is understanding how stress affects our lives and immune systems, and doing things to manage or mitigate it through tools like meditation or breath work. Some of the patients worked with spiritual psychologists using Emotional Freedom Techniques to release past stress held in their body, shifting beliefs to a trusting, non-victim place. Dietary shifts also made a difference. In acute healing, we realize the effect of different foods which can reduce or exacerbate inflammation.

Which messages in how the body and mind collaborate to promote healing are audiences keying in on? Visualization is a powerful and widespread tool in healing; we can use imagination to reframe and tell a different story. Research has shown that visualizations can affect brain chemistry and lessen side effects. The mind is conditioned to go to the worst-case scenario; we can instead retrain it to focus on the best-case scenario, and what we want to happen, increasing the likelihood it will occur.

with compassion. As more people awaken and demand a different response, the paradigm will shift. Health care will have to change as we apply the power in our hearts and minds. Our bodies are a microcosm of the universe; the planet can heal itself and thrive as we remove the toxins and become fully aware of what we are putting in the air, water and soil.

However difficult life may seem, there is always something you can do and succeed at. ~Stephen Hawking

Connect with April Thompson, in Washington, D.C., at

What role do faith and belief systems play in the healing journey? It all comes down to what we believe. If you believe in and expect an effect, like what we see with a placebo, the brain will create and release natural chemicals that might be prompted by a targeted drug. Believing you are a victim of genes and circumstance induces stress, whereas having faith in a loving universe produces greater ease.

How do emotions influence health and healing? Gregg Braden and Joe Dispenza, interviewed in HEAL, discuss how rage, jealousy, trauma and fear put the body in a stress response and create inflammation and other detrimental effects. But love, kindness, joy, gratitude and compassion release healing hormones and neurochemicals like oxytocin, serotonin and dopamine. It’s empowering to know that when negative emotions arise, you can become aware of and release them, then pivot to focus on gratitude or do something that cultivates joy. It’s a moment-bymoment choice.

Healthy people require a healthy planet; how can we apply these same principles to bring our world back into balance? The more conscious we become, the more we treat ourselves, others and our Earth May 2018



fit body

Moving Through


Exercising Reduces Symptoms by Marlaina Donato


ransitioning through menopause and the years of perimenopausal hormone fluctuation leading up to the finale can be physically and emotionally challenging for many women. Consistently following a healthy diet and positive lifestyle are important, and health researchers, doctors and midlife women can attest to the multidimensional benefits of exercise. Perks may include reduction of menopausal discomfort, better brain function, stronger bones and reversal of estrogen dominance syndrome that can set the stage for fibroids, cystic breasts, cancer, migraines and weight gain.

Get Moving

Studies of 3,500 women in South and Central America have shown that a more active life reduces hot flashes and night sweats. The results, published in Menopause, the journal of the North American Menopause Society, reveal that sedentary individuals often experience increased intensity of related symptoms like insomnia and irritability. Aerobic exercise such as regular walking, hiking, swimming or biking might also help the brain produce neurochemicals that are compromised when estrogen levels drop. Sue Markovitch, author and owner of Clear Rock Fitness, in Columbus, Ohio, recommends aerobic exercise. “I believe our bodies were made to move. One of the amazing gifts of fitness is it’s truly never too late. When we incorporate daily movement in our lives, all the other systems in the body will work more according to plan. Simply taking a daily walk helps balance brain chemistry,” says Markovitch, who specializes in improving fitness levels for women over 40. “Walking is fitness magic, whether it’s on a treadmill, outside or in the pool. Get your heart rate into an aerobic zone, preferably for 30 to 45 minutes. I’ve heard testimony 16

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after testimony of improved sleep, less back or joint pain and better mood.” She also suggests adding a few weekly sessions of resistance training to daily walks. Most health professionals agree that balance is the key. Jeanne D. Andrus, a menopause expert and author of I Just Want to Be ME Again, in Covington, Louisiana, recommends cardio, resistance training and exercise that increases flexibility and core strength. “For a beginner, this may include two to four days of walking, one to three days of strength training and one to three days of yoga or Pilates, with the goal being three and a half hours of activity per week.” Of course, all of these need to be at appropriate levels for the woman’s condition and goals,” advises Andrus. According to studies led by Helen Jones, Ph.D., from the Research Institute for Sport and Exercise Sciences at Liverpool John Moores University, UK, three, 30-to-45-minute aerobic sessions a week reduced hot flashes and yielded the most significant results.

Go Easy

While some conventional approaches suggest vigorous exercise, many holistic professionals caution against extremes. “It’s important to individualize, and in my ongoing research it’s clear that the high-intensity strength and sculpting approach so often promoted and perceived as necessary to maintain shape, weight and health is a myth,” says Dr. Eden Fromberg, an obstetrician, gynecologist and founder of Holistic Gynecology New York, in Manhattan. Instead, Fromberg recommends an integrated approach to exercise that supports connective tissue and joints. While some forms of exercise including yoga are perceived as gentler than others, she warns against an all-or-nothing strategy, noting, “Intense, deep stretching and joint-straining may cause injury more easily during hormonal transition.” Andrus concurs, “If high cortisol levels are involved and accompanied by insomnia, stress placed on the body by rigorous exercise will increase these levels and actually lower available energy.” She also advises adopting a non-aggressive approach for osteoporosis. “Weight-bearing exercise is a must, but if bone loss is already present, start much more gradually to ensure that bones are protected.”

Lighten Up

Exercise can be more enjoyable than doing chores. Recreational activities such as dancing, biking or hopping on the swings at the playground are fun ways to do something good for both body and spirit. Menopause can be a time for personal expansion and an invitation for self-care that might have been neglected or postponed. Fromberg believes we can all revitalize our resources at any stage of life, and the years surrounding menopause call for us to tune into ourselves even more. “What seems like a disruption is an opportunity to listen deeply and reimagine and reorganize one’s life on physical, emotional and spiritual levels.” Marlaina Donato is a freelance writer, author and multimedia artist. Connect at

leading edge

Precision Medicine and the Future of Patient Care


by Dr. Charles Gant, M.D., Ph.D.

he standard practice of medicine in the past involved a method of determining a patient’s health history, conducting a physical examination and basic testing. People would go to the doctor when sick, and the doctors then prescribed medications to treat the symptoms, but offered limited patient education. The promise of a new approach, known as precision medicine, is changing that model of patient care for the better. With greater frequency of more complex and chronic illnesses such as diabetes, heart disease and autoimmune disorders that need to be managed long term, the specialty of precision medicine emerged. Doctors and medical professionals trained in precision medicine specialize in diagnosing the precise metabolic, allergic, immune, infectious, nutritional, toxicological and genetic uniqueness of each patient. An important first step of identifying the possible root causes for imbalance and illness is crucial to the development of a treatment plan specific to that patient. With this plan, the doctor educates the patient on how to take responsibility for their own illness. This is accomplished by patients becoming proactive

in following medical, herbal and supplement protocols to address their illness. These protocols are designed to help detoxify, rejuvenate and strengthen their immune system and assist the body’s natural healing mechanisms. Some doctors who are also trained in functional medicine can provide a deeper understanding of this process by dealing with such issues such as Krebs Cycles, Methylation pathways, nutrient levels, toxic and hormonal molecules that are identified and used in correcting the root cause of illness. Personalized medicine protocols treat the whole person, as they are designed to be compatible with the systems of the body—and therefore enhance natural healing properties. The human body wants to heal itself and the right treatment encourages this process. Therefore, laying the foundation for restoring health with good nutrition, a healthy gut, treating underlying issues while managing work/life/stress-balance can make the difference between health and sickness, and must be in place so the body is supported and able to function optimally. Personalized medicine is growing as a successful specialty because of the foundational goals of those who practice it: to get to

the root causes of one’s ailment and to focus on health strategies to detoxify and support the immune system. This methodology allows the body to do its job in healing itself and work more efficiently. While precision medicine appears to be growing in popularly, there are few doctors that practice this specialty because it deals with complexities in the body. Also, appointments entail lengthy office visits. Most importantly, many doctors haven’t been trained to understand how the comprehensive model of precision medicine works and how it can benefit their patients. But the future is bright for precision medicine. This form of personalized medicine is a continually evolving field, and as more healthcare organizations learn of and practice these methods, it will become even more prevalent. Likewise, as the government and insurance companies accept this medical model, the sky is the limit to expanding access for many more patients. Charles Gant, M.D., Ph.D., is a physician, educator and author, specializing in functional medicine, genomics and precision medicine to address the root cause of medical disorders and the biochemical causes of mental/emotional disorders and addictions. He practices in Washington, D.C. at National Integrated Health Associates and is the author of End Your Addiction Now. For more information, visit Functional-Medicine.html. See ad, page 15.

You exist only in what you do. ~Federico Fellini

May 2018


“Most ketchup is made of tomato concentrates, sugars, including high-fructose corn syrup, cane sugar, agave nectar, coconut nectar/syrup, brown rice syrup, cane juice and cane crystals, vinegar, “spices” that is likely code for MSG, water and refined salt. All of this makes ketchup addicting,” she says. “While you could pay for pricey organic ketchup and condiments that come without added sugars, you can save money by spending five minutes in the kitchen to make your own.” Find a recipe at


conscious eating


DIY Versions Add Zest and Nutrients by Judith Fertig


hile not essential to every dish or meal, condiments provide extra flavoring, final flourishes and added enjoyment to any dish. Such meal accompaniments range from vinegars to spreads and sauces, finishing spice mixtures and natural salts. America’s previous king of condiments was ketchup. Today, according to a 2017 poll from, it stands behind mayonnaise and mustard with soy and hot sauce rounding out the top five (generic product ranking at We often take familiar condiments for granted, yet a look at their ingredients can be startling. Many prominently include processed corn syrup and other sugars, sodium, gluten, monosodium glutamate (MSG), artificial flavors and unpronounceable preservatives, according to Dana Angelo White, a registered dietitian in Fairfield, Connecticut. Homemade versions of condiments

provide a happy alternative. They not only taste great, but can be good for us. “Certain condiments add more to your meals than flavor—some actually improve your health,” says White. The potassium in homemade mustard is good for the digestive system through stimulating the flow of saliva, suggests a study in the Indian Journal of Medical Research. Homemade ketchup made with small cooked tomatoes is rich in lycopene, a nutrient that protects heart health, according to research published in the American Journal of Clinical Nutrition. White’s fresh-made “THE Green Sauce,” full of vitamin-rich avocado and cilantro, is replete with antioxidants (

Better Basics Ketchup

Heather McClees, a plant-based nutritionist in South Carolina who blogs at One Green Planet, once loved commercial ketchup; then she read the labels.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 18

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Serious Eats food writer Joshua Bousel uses only six ingredients to make a deliciously easy Grainy Mustard: yellow and brown mustard seeds, dry white wine, white wine vinegar, kosher salt and an optional pinch of brown sugar. Learn how at

Mayonnaise and Ranch Dressing

Eschewing eggs, J. Kenji Lopez-Alt, of San Mateo, California, uses aquafaba, the starchy liquid in a can of chickpeas, for a plant-based twist on emulsified mayonnaise. Find it at In her Mebane, North Carolina, kitchen, Kim Campbell, author of The PlantPure Kitchen, makes a plant-based ranch dressing with tofu for body and nutritional yeast, herbs and lemon juice to achieve the characteristic flavor. Find it at

More Exotic Condiments Pomegranate Molasses

Sweet and tart pomegranate molasses can be used like vinegar in salad dressings, as a marinade ingredient or as syrup over pancakes and waffles. Angela Buchanan, aka Angela Cooks, a professor at the University of Colorado, in Boulder, who blogs at, follows the Whole30 program, which bars sugar. Because she also likes Middle-Eastern food, Buchanan experimented and created her recipe for Pomegranate Molasses without added sugar ( PomegranateMolassesRecipe).

Superfood Popcorn Seasoning Green popcorn is fun. With a spirulina powder, garlic powder, sea salt and cayenne pepper spice mix, even a movie snack can be healthy. “Spirulina is one of the most potent of all superfoods. Available in a powder form, it’s a blue-green algae that provides protein, B vitamins and iron. It’s used as a natural energizer,

digestive aid and detoxifier,” says Tara Milhern, a holistic health coach in New York City. She also likes it sprinkled on baked potatoes or vegetables as a finishing flavor. See PopcornSeasoning. Without preservatives, homemade healthy condiments don’t last as long as commercial versions. McClees advises, “I

store mine in a glass mason jar for one week in the fridge. I choose a halfpint-size jar, since the less empty space there is at the top of the jar, the longer it keeps.” Judith Fertig writes cookbooks plus foodie fiction from Overland Park, KS (Judith

DIY Condiment Recipes THE Green Sauce

“This sauce is a salad dressing, dipping sauce or sandwich spread,” says nutrition expert Dana Angelo White. “After tasting it, you’ll be putting it on everything.” Yields: about 2 cups

“Ranch dressing can be dairy-free and made with tofu, making it plant-based and oil-free,” says Kim Campbell. Yields: about 2 cups 2 lb tofu, about 2 (14-oz) packages 1½ Tbsp fresh parsley, chopped ¾ cup onion, finely chopped 2 cloves garlic 3 Tbsp distilled white vinegar 2 Tbsp agave syrup 1 Tbsp lemon juice 1 tsp nutritional yeast 1 tsp dry mustard ¼ tsp paprika ½ tsp celery seeds 1 Tbsp dried chives ¾ cup filtered water

Blend all ingredients in a food processor until smooth. Courtesy of Kim Campbell, from the T. Colin Campbell Center for Nutrition Studies at

Combine ingredients in a blender and blend until smooth. Taste for seasoning and adjust as needed. If mixture appears too thick, add a little more water. Courtesy of Registered Dietitian Dana Angelo White

Pomegranate Molasses

It takes about an hour to cook down, but homemade unsweetened pomegranate molasses is worth the time, advises Angela Cooks. Yields: 1 cup 32 oz unsweetened organic pomegranate juice Fill a saucepan with the juice and bring it to a low boil. Reduce the heat so the liquid will stay at a low boil, and let the juice cook down to a scant cup of thick, syrupy liquid. This takes about an hour; note that it will thicken more once it is cooled. Once arriving at a desired thickness while cooking, let it cool completely. Transfer the pomegranate molasses to a glass jar to store in the refrigerator where it will keep well for a few months. Courtesy of Angela Cooks, who blogs at May 2018


photos by Stephen Blancett

Plant-Based Ranch Dressing

1 avocado, peeled and seeded Juice of 2 limes 2 cups fresh cilantro (leaves and stems) 1 jalapeno pepper 2 Tbsp white vinegar 1 Tbsp honey 1 tsp kosher salt ¼ white onion 1 cup filtered water


healthy kids

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KID TALK How to Communicate with a Child D

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by Amber Lanier Nagle

udley Evenson didn’t set out to devise a strategy to foster constructive, nurturing communications between parents and their offspring. Yet as she and her husband, Dean, raised their three children decades ago, timeless guiding principles emerged. “We were like other parents—learning and growing along with our children,” says Evenson, a certified professional life coach, musician and co-founder of the instrumental recording label Soundings of the Planet (, in Bellingham, Washington. “Then, in the early 1980s, I met Joshua Halpern, who wanted to include our perspectives and techniques in his book, Children of the Dawn: Visions of the New Family.” So she shared her way of cultivating kind, caring and empathetic youngsters that has worked for two generations of her family: “Our role is not to impose our beliefs on children and grandchildren, but to guide and help them develop their dreams, visions, paths and passions.” Other experts agree.

Stay Clear. Evenson contends that

children are often mirrors of the surrounding moods and attitudes, so our example is paramount. “Children absorb our feelings and emotions,” says Melanie Hogin, a social worker who counsels foster families in greater Nashville.“‘Transference’ is its textbook term. Stay calm and clear when you are around children, and keep the lines of communication open.”

Be Consistent. Evenson maintains, “Mom and Dad or the primary parental figures should try to establish a unified, mutually supportive program.” “Consistency is one of the cornerstones of effective parenting,” says Dana Cooley-Keith, with 20 years of experience working with families in crisis in Northwest Georgia. “Even if it’s hard, it’s particularly important for divorced parents to be consistent and on the same page. Otherwise, it creates stress for the entire family, adding more confusion to a child’s life when the noncustodial parent allows something the custodial parent doesn’t.”

Be positive, honest, flexible, reasonable and understanding. “It

is key to explain things to children and to listen to them,” says Evenson’s daughter, Cristen Olsen, of Seattle, who raised her daughter using her family’s guiding principles, and now uses them as a nanny. “It helps them learn how to process situations and find their own resolutions to difficult problems.” Olsen says she becomes a mediator when the siblings she cares for don’t agree. “We solve the problem together by hearing all sides, talking through the issues and reaching for understanding. Many times, the kids come up with their own solutions.”

Provide meaningful boundaries and restrictions. Kids typically push

to find their limits. “Establish limits and boundaries when children are young,” says Cooley-Keith. “They will be more accepting of rules if you establish them earlier, rather than later. Most often, boundaries provide security for kids.”

Accept their point of view. Evenson always encouraged her children to voice their opinions. “This is a great point,” says Hogin. “For children to learn to have opinions and speak out, we must value what they say. We don’t have to agree with everything they say, but should listen and encourage them to find their voice and use their words.” Trust children. “Believe in them,” affirms

Evenson. “Be on their side. Let them feel your support and love.”

Don’t nag. “We all want children to develop their own sense of responsibility,” Olsen says. “I find making strong eye contact reinforces my words, so I don’t have to nag or repeat myself often.” Be available, rather than putting kids on the spot in public. “If you

correct or redirect a child in front of others, they will probably be focused on being embarrassed and fail to understand the lesson or reasoning a parent is trying to project,” says Hogin. “Taking a step back and working out an issue one-on-one is usually more appropriate and effective.”

Maintain good habits. Evenson emphasizes the character strength that comes from observing and practicing good habits and healthy lifestyles that avoids gossip and incorporates creative exploration of life. This includes “Doing everything in love,” she notes. Such all-encompassing love balances love for our own children with love for all children and respect for all life. Be patient with yourself. “No one is perfect,” Evenson remarks. “Just do your best. Guide, console and discipline while keeping a sense of humor.” Connect with the freelance writer at

May 2018


healthy bones

Chronic Inflammation How it May Be Causing Your Bones to Slowly Simmer by Susan Brady


ost people are familiar with the inflammation that occurs when we injure a joint, cut ourselves or develop an infection. This swelling, redness, heat and pain is one of our body’s most important mechanisms to heal an injury or fight infection. This acute inflammatory process generally lasts a few days and is the body’s way of recovering naturally. However, it is also possible to develop chronic inflammation, not related to injury or infection, which causes continual low-level inflammation throughout the body. This type of inflammation can result in damage to healthy tissue leading to many diseases, including osteoporosis. Chronic inflammation has been found to be a culprit in a wide array of health conditions including cardiovascular disease, 22

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diabetes mellitus, dementia and age-related macular degeneration. There is mounting evidence that suggests chronic systemic inflammation can also contribute to osteoporosis and increase the risk of fractures in aging adults. Ongoing systemic inflammation may contribute to loss of bone mass and bone strength by affecting the bone remodeling process; the process where old bone is re-absorbed and new bone is laid down. Inflammation causes an increase in osteoclast activity (cells that break down bone) resulting in accelerated bone loss. Over time, this will lead to a decrease in bone mass leaving them weakened and more susceptible to breaking. Studies, including a 2013 article from the Journal of Bone and Mineral Research, have linked a commonly used inflammatory

Chronic inflammation has been found to be a culprit in a wide array of health conditions including cardiovascular disease, diabetes mellitus, dementia and age-related macular degeneration. There is mounting evidence that suggests chronic systemic inflammation can also contribute to osteoporosis and increase the risk of fractures in aging adults.

marker called a C-reactive protein (CRP measured in the blood) with decreased bone strength and an increased risk of fractures in postmenopausal women. Another commonly tested biomarker for chronic inflammation is homocysteine. Although homocysteine is produced naturally in the body, if it is not broken down properly, it can lead to oxidative stress and inflammation. High blood plasma levels of homocysteine have long been considered as a risk factor for developing cardiovascular disease and now there is emerging evidence suggesting it is also related to bone-mineral loss in post-menopausal women. Elevated homocysteine levels can impair bone mineralization, as well as disrupt osteoblast function (cells that make new bone) and increase osteoclast activity, as noted in 2010 in the European Journal of Internal Medicine. Unlike acute inflammation which results from an injury or infection, chronic inflammation can result from daily living. Damaging lifestyle choices (smoking, excessive alcohol consumption), poor dietary habits, gastrointestinal distress, hormonal imbalances, stress, toxicity and even the aging process can all cause chronic inflammation. A recent Harvard Women’s Health Watch reported on research out of Ohio State University where they found that women following a lower inflammatory diet had less bone loss than those eating a higher-inflammatory diet. Diets that cause inflammation include

baked goods, high sugar foods, fried foods and meat. An anti-inflammatory diet is abundant in vegetables, fruits, legumes, nuts, whole grains and fatty fish. These foods provide nutrients such as omega-3 fatty acids, polyphenols and anti-oxidants— all known to have anti-inflammatory effects and may contribute to reducing inflammation when included in the diet. Polyphenols are compounds found in foods such as tea, cocoa, vegetables, fruit and extra-virgin olive oil which may help to control inflammation. Antioxidant-rich foods fight cellular damage that can lead to inflammation. Colorful fruits and vegetables are known to be abundant in the three most important antioxidant nutrients: beta-carotene, vitamin C and vitamin E. Omega-3 fatty acids found in fatty fish, flaxseeds and walnuts also play an important role in controlling inflammation. By adding foods that reduce inflammation to your daily diet and avoiding foods that contribute to systemic inflammation, you can limit the damaging effects of inflammation to your bones. Although the mechanisms of developing osteoporosis are numerous, the adherence to an anti-inflammatory diet can help dampen the destruction that chronic systemic inflammation can have on your bones. Beyond consuming an anti-inflammatory diet, making sure you get moderate weekly exercise and practicing stress reduction activities also helps to put out the inflammatory flames. Combating osteoporosis truly takes a comprehensive approach.

Anti-inflammation Diet Add these foods to your diet to reduce inflammation: • Bok choy • Pineapple • Green leafy vegetables • Broccoli • Olive oil • Nuts and seeds • Beets • Garlic • Wild caught salmon or sardines • Blueberries • Green tea Add these top anti-inflammatory herbs to your diet: • Ginger • Cloves • Rosemary • Tumeric • Cinnamon • Sage • Holy Basil Avoid these pro-inflammatory foods: • Baked products that have partially hydrogenated vegetable oils • Vegetable oils such as corn, sunflower, safflower and soy • Fried foods such as french fries and potato chips • Soda and high-sugar juices • Food or drink with artificial sweeteners or food additives, such as MSG and aspartame

• Fatty red meat • Processed meats such as hot dogs, sausage and luncheon meats Maid Brigade Natural Awakenings Fall 2017 NEW.pdf 1 8/22/2017 3:46:01 PM

Expect More than Clean.

Brady will be offering a free webinar: Living Life without Fear of Fracturing: A Holistic Approach to Building Strong, Healthy Bones, from 6:45 to 7:30 p.m. on May 7. See ad, page 21.



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Susan Brady, MPT, nutrition consultant and doctor of Integrative Medicine, has developed her BONES Method, a five-step approach aimed at addressing bone loss by optimizing nutrition, enhancing digestion, incorporating bone healthy lifestyle habits, learning how to exercise effectively and taking appropriate supplements. For more information, visit Nurtured See ad, page 6. 


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May 2018


healthy baby

You’re Expecting! Now What Do You Eat? by Elizabeth McMillan


ow many times have you heard someone say “I’m eating for two”? This is a common saying during pregnancy, however it is often misinterpreted. Although one person is eating for two, the second growing being ranges from the size of a sesame seed to a watermelon—not a full-sized adult woman. Caloric intake should increase since growing a baby takes a lot of work but, on average, pregnant mamas only need to consume an extra 300 calories a day. Nutrient-dense food should be more of a priority because from the moment after conception to birth and beyond, every chemical connection takes several nutrients. There are some specific nutrients to focus on while pregnant. Water is considered the neglected nutrient. It is vital for proper flow of the nutrients throughout the body. Most people do not consume enough water daily, pregnant or not. The adult body is supposed to be about 65 percent water, and the need for water increases with pregnancy. Water intake can come from raw fruits and vegetables; however, the majority should come from pure, filtered water. Most other drinks contain sugar or caffeine that decrease one’s hydration level. Aim to drink at least 12 eight-ounce glasses a day during pregnancy. Carbohydrates serve as the main source of energy for the body, but there is a difference between simple and complex carbohydrates. Simple carbs should be limited as they are metabolized into sugar very quickly. Complex carbs provide a greater source of energy and are found in rice, potatoes, oats, whole grains and 24

Washington, D.C.

fibrous vegetables like broccoli, asparagus, spinach and mushrooms. Fiber is a complex carbohydrate and should be a staple in a pregnancy diet. Fats are essential for building new cells—especially in the brain. There are healthy fats like the essential fatty acids,

and unhealthy fats like trans and saturated fats. Good sources of essential fatty acids include nuts, seeds, avocados, fatty fish, leafy vegetables and olive oil. These essential fatty acids, often called omega-3s, 6s and 9s are also important for the metabolism of our fat-soluble vitamins A, D, E and K. Proteins are made up of amino acids and help build the code that interprets our DNA. On average, we need to consume 1 gram per kilogram of body weight of protein daily. Most of us actually consume far more protein than we actually need. Good quality sources of protein include nuts, seeds, legumes, wild fish, organic dairy, eggs and meats. While all the vitamins and minerals are essential for growing babies, there are some that deserve some extra attention. Fat-soluble vitamins like vitamin A and D are essential for organ development and immune function. Vitamin A is found abundantly in bright colored fruits and vegetables. Vitamin D can be synthesized from the sun, however using sunscreen blocks this synthesis. It is best to supplement with vitamin D during pregnancy. The B vitamins like 6, 12 and folate are especially important in the beginning of pregnancy. These nutrients help with brain development, cell division, nervous system development and assimilating macronutrients. Vitamin C is also an important antioxidant and helpful in protein synthesis. Minerals like calcium, magnesium, iron and zinc are also essential for growing a baby. Remember you and your growing baby are what you eat. The nutrients you ingest on a daily basis serve as the building blocks for your developing baby. Focusing on a whole-foods diet, one that is comprised of real foods from the earth—no nutrition labels required, will ensure that you are getting all the essential nutrients. Pregnancy is an inspiring time to start to focus on how food decisions effect your health—and your baby’s. Elizabeth McMillan, CNS, LDN, is an integrative nutritionist at Rose Wellness. For more information, visit Rose See ad, page 3.

women’s health

Embracing Your Moon Shedding the Old and Welcoming the New by Dr. Isabel Sharkar, ND


hat has been passed down to us from our mothers and grandmothers about the sacred feminine and taking care of our female organs? How many of us have been taught to honor and embrace our menstrual (moon) cycles? Most of us view our moon cycle as a nuisance—wishing it to be over and done with. Many of us have forgotten the ancient wisdom and healing that comes each month. Our cycles represent shedding the old and welcoming the new—with introspection and intuition. The actual word “menstruation” comes from the Greek root word “men”, which means month and menus –which denotes both moon and power. With the rise of patriarchal societies around the world, the feminine has been slowly stripped from her moon power as she endures more masculine traits. Regardless, there’s nothing more powerful than having women in close proximity sync their moon cycles together.   The menstrual cycle and the lunar (moon) cycle are both 28 days, and women’s cycles are influenced by natural moonlight. Moonlight provides an important synchronizing signal called “zeitgebers”, which is lost in our modern-day society ecause of household electricity and indoor living. A zeitgeber is a cue given by the environment, such as a change in light or temperature, to reset the internal body clock. Sleeping under the moonlight is an old folk remedy for women experiencing irregular cycles to sync back up with the moon.

Like the four seasons, a woman’s moon cycle also goes through the following four stages:  Days one through seven mark the beginning of your moon cycle, which occurs with the first day of bleeding. The heaviness of PMS lifts as the estrogen level rises and drops, stimulating the hypothalamus to prepare for another cycle of ovulation. During this time, the shedding of the uterine lining symbolizes cleansing and removing negative thoughts and emotions that have accumulated throughout the month. This phase is marked by high intuition and clarity, and is great for self-analysis and course correction. Are you on the right track and what can you do to get there? Use food and medicine to restore the blood and kidneys, and increase iron and zinc levels. The best type of movement during the moon phase is walking, stretching, restorative Yin yoga, rest and recovery. Go inward, be silent, reflect on the month you had and honor your femininity.

Days seven through 14 is the pre-ovu-

lation or follicular phase, when the ovaries release an egg. Estrogen increases and allows for thickening of the uterine lining. During this phase, women feel at their energetic best—like a rebirth, where you feel refreshed and enlivened. This is the time for new beginnings­—like projects and creative work. Eat fresh, vibrant and light foods like salads, lean proteins, sprouted beans and seeds,

avocados and foods that sustain your energy. Challenging workouts and physical activity are recommended. Days 14 to 21 is the phase of ovulation. An increase in Follicle Stimulating Hormone (FSH) and Luteinizing Hormone (LH) occurs, allowing for one follicle to swell and burst, releasing an egg into one fallopian tube. The egg travels to the uterus and waits. This is the phase a woman is most fertile and is naturally more social and involved in her community. She takes better care of herself to look and feel good. Women during this phase are said to be more physically attractive. Fiber, vegetables and low carbs are important during this time. Exercise continues to be strong during this phase with high intensity workouts and weight training.   Days 21 through 28 is the luteal phase before the moon cycle. FSH and LH are stopped, while estrogen and progesterone rise. When progesterone halts, the moon cycle is triggered. During the luteal phase, physical energy declines, while PMS, mood swings and cravings may occur. The body needs comfort and to nest. Clean your home, take better care of your body, take long baths and slow down socially. Eating foods rich in B vitamins, calcium, magnesium and fiber are helpful. Fiber helps the liver and large intestines flush out estrogen. Roasting or baking vegetables increases their sugar content, which helps stabilize serotonin and dopamine levels in the brain and helps prevent mood swings. Toward the second half of the luteal phase, it is helpful to switch from strenuous activity toward Pilates, yoga and walking. Embracing these four phases of your moon cycle will help you learn to work with your body instead against it. You will gain deeper insight and connection with yourself, the way we are meant. The female body is a beautiful masterpiece to be loved, nurtured and adored.  Dr. Isabel Sharkar is a licensed naturopathic physician and co-owner of the Indigo Integrative Health Clinic, in Georgetown. For more information, call 202-298-9131 or visit Indigo See ad, page 36. May 2018


community spotlight

Spotlight on

Spiral Path Farm Local Organic Produce in the Greater D.C. Area by Robin Fillmore


or the past 25 years, the Spiral Path Farm has been supplying good, fresh, organic produce to eager consumers in Pennsylvania and Maryland. The farm, located in south central Pennsylvania, was founded in 1978 by their parents Mike and Terra Brownback. Brothers Lucas and Will Brownback continue the legacy of their parents by sharing the works (and the tastes) of their labors.  The family started Spiral Path Farm on a 60-acre conventional spread, growing corn, hay, oats and other small grains, but decided in 1991 to transition completely to organic methods. They now run a 255-acre USDAcertified farm. Since the beginning, their mission and commitment has been to build


Washington, D.C.

the fertility of their soils and health of their farm and surrounding woodlands. As Lucas notes, “We strive to provide wonderful tasting, fresh produce to our customers, loaded with nutritional value.” The Brownbacks offer Community Supported Agriculture (CSA) memberships, with a wide variety of options—depending on the frequency and size of order for each customer. Each week, they provide their members with a “share” of what is currently yielding at the farm. The shares include eight to 15 different produce items, along with a weekly farm newsletter that offers recipes and storage tips.  Members get to experience and taste the array of the entire growing climate without farming themselves. To see all the available

options for membership and the pickup locations, visit their website at SpiralPathFarm. com. There is also other great information and more about the Brownback’s story found on the website as well. CSA members can pick up their share at any of their three market locations in Bethesda and Silver Spring. Pickups are on Saturdays and Sundays directly at their farm stand within the markets. They also bring many boxes to sell a la carte for those who would like to buy a box at any time without committing to the entire growing season.  CSA memberships have been the primary source of business for Spiral Path Farm since the early 1990s. This type of membership model directly benefits the farmers by locking in one’s produce source for the season and paying the farmer directly without passing the money through any middleman. For many health-conscious individuals, knowledge and assurance that all of their produce is coming from the same farm with the same organic growing practices applied is vital to maintaining good health. The benefits for members are fantastic—having fresh produce stocked in the fridge weekly and encouraging healthy and nutritious eating, while learning how to cook using different foods from the local region. The Brownback family offers a farming legacy with generations working together, as well as delicious and healthy food for the rest of us. As Lucas notes, “We are inspired as stewards of the land to help heal our environment and combat the healthcare crisis by aiming to promote healthy lifestyles through conscious food choices. Creating sustainable agriculture methods for future generations inspires us to continue our mission and role in the ecosystem.” To learn more about Spiral Path Farm or to order your CSA share, visit SpiralPathFarm. com. See ad, page 3.

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May 2018


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Washington, D.C.



Pillow Self-Talk Three Questions to Ponder Before Sleeping


A wonderful resource for filling your workshops, seminars and other events.

by Krista O’Reilly Davi-Digui


sking ourself three purposeful questions before retiring each night can help us rest content knowing that although we may not have lived our day perfectly, we did live it well.


What are three things I am grateful for?

It’s possible to live with eyes and heart wide open to the amazing beauty of each day, to receive it as a gift, rather than a guarantee. By looking, we can find gifts even amid uncertainty, struggle, pain or loss. In those times when we find ourselves fighting for gratitude, know that the grace found in thankfulness for even tiny blessings sustains us and builds resilience to walk through the storm and emerge intact. Reading One Thousand Gifts, by Ann Voskamp, or A Simple Act of Gratitude, by John Kralik, may help inspire us to get started. With practice, expressing gratitude will come easily, like breathing or laughing with children.


What are two things I did well today?

Speaking words of life about ourselves, noticing what we do well and where we shine, may meet internal resistance. It seems second nature, especially for women, to see our own struggles or shortcomings, but not our beauty or all the ways we show up to serve others and use our strengths.

Deepening the roots of self-awareness and self-compassion that permit us to accept that we are good enough enables us to step out in calm confidence.


What is one thing I would do differently?

Some nights we may find that given the chance, we wouldn’t have done one thing differently that day. More often we can identify something: a word spoken in impatience, spending too much time on the phone, being distracted from what’s important to us, procrastinating out of fear, or even forgetting to properly nourish ourselves. Instead of criticizing, the goal is to notice how we could better live fully aligned to our bigger goals and established values. Moment by moment, we can choose a growth mindset. We can learn to be as gentle with ourselves, as compassionate and forgiving, as we are with our children or spouse. We become aware that we get to choose who and how we want to be and that tomorrow is a new gift, a brand-new opportunity to more fully be our best self. Asking and answering these three purposeful questions may take five to 20 minutes. If we’re tempted to rush through it, remember that the resulting clarity and peace is worth the time invested. Krista O’Reilly Davi-Digui is a holistic nutrition and joyful living educator. She writes at, from which this was adapted.

Two styles available: n Calendar of Dated Events:

Designed for events on a specific date of the month. n Calendar of Ongoing Events:

Designed for recurring events that fall on the same day each week.

Contact us for guidelines so we can assist you through the process. We’re here to help!

202-505-4835 May 2018


ongoing events NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email for guidelines and to submit entries.


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: Young Adult Cancer Meet Up and Support Group – 5-6:30pm. 3rd Sun. With Jennifer Bires, LICSW and Cheryl Hughes, LICSW, OSWC. Meet other young adult cancer survivors in a monthly support group session, a collaborative initiative of local hospitals, health organizations and cancer support groups. A healthy meal is provided. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or Mindfulness in Recovery – 6:30-8pm. This group is open to new meditators and seasoned practitioners alike with a common interest in the intersection of Buddhist teachings and 12 Step recovery. All 12 Steppers are welcome and we ask that participants have at least 90 days of continuous recovery and a working relationship with a home 12 Step recovery group be established before attending your first meeting. This group is not a replacement for our individual 12 Step programs. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info:

monday Early Morning Meditation – 7:30-8:15am. A beautiful way to start your day, with a 30-minute meditation and optional 15-minute discus-


Washington, D.C.

sion 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: Gentle Yoga – 10:30-11:45am. With Beth Lawrence, RYT 500. Gentle yoga classes to help reduce stress and balance the mind, body and spirit. All experience levels welcome. $10/class or $25/month (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or Cancer Support Group – 6-7:30pm. 2nd and 4th Mon. With Jennifer Bires, LICSW. This support group provides participants with an opportunity to explore their experience with cancer with a trained social worker and to connect with others. Please RSVP prior to your first visit. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or Caregiver Support Group – 6-7:30pm. 4th Mon. With Julia Rowland, Ph.D. This group provides cancer caregivers the opportunity to meet one another, learn about useful tools for self-care and explore ways to thrive in the caregiving role. Please RSVP prior to your first visit. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or Smith

tuesday Early Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Yoga Basics for Beginners and Beyond – 9:3010:45am. This class is perfect for anyone starting their yoga journey, as well as for those looking to revisit yoga basics. $22. Dream Yoga Studio and Wellness Center, 1485 Chain Bridge Rd, Ste 104 McLean, VA. Register: Info: 703-448-9642. Family Yoga – 11-11:45am. Yoga for families provides the same benefits as other yoga classes: peace of mind, relaxation and increased bodily strength and flexibility for everyone. $22. Dream Yoga Studio and Wellness Center, 1485 Chain Bridge Rd, Ste 104 McLean, VA. Register: DreamYoga Class-Schedule.html. Info: 703-448-9642. Mommy and Me Yoga: Ages 2-4 – 11-11:45am. In this fun, supportive and active yoga class for kids ages 2-to-4 and their parent/caregiver, we’ll read stories, sing songs, play games and learn yoga poses. $26. Dream Yoga Studio & Wellness Center, 1485 Chain Bridge Rd, Ste 104 McLean, VA. Register: Chair Yoga – 12-1pm. With Beth Lawrence, RYT-500. You are invited to relax deeply as we move through a series of gentle seated and supported poses that promote self-care. $10/class or $25/month (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202483-8600 or Weekly Knit Night for Young Adults – 5:307pm. With our Young Adult Community. We’ll be hanging out in the nook and have yarn, needles and

simple patterns on hand to teach beginners. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or Gentle Yoga – 6-7:15pm. With Yael Flusberg, CIAYT, ERYT500. See Mon for details. $10/class or $25/month (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202483-8600 or

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: Intermediate Yoga (Level 2) – 10-11:15am. This vinyasa flow class links breath to movement, moving through poses, mindfully stretching, aligning and balancing. Modifications and variations are always offered. $22. Dream Yoga Studio and Wellness Center, 1485 Chain Bridge Rd, Ste 104 McLean, VA. Register: Class-Schedule.html. Info: 703-448-9642. Outside the Lines – 10:30am-12:30pm. 1st and 3rd Wed. With Kiersten Gallagher. Learn how to use art making as a tool for healing through guided creative projects. $10 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or Let Your Yoga Dance – 11am-12pm. With Jyotika Skeels, ERYT 500. A chakra-dancing yoga fusion, a movement practice combining yoga and dance with wonderful music of all kinds. All levels are welcome. $15 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or Weekly Knitting in the Nook – 3-4:30pm. With Project Knitwell and Friends. Trained volunteers are on hand to provide knitting instruction with quality materials in an effort to foster wellness, comfort and community among participants. Experienced knitters share their best tips. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or Kids Club – 6-7:30pm. 4th Wed. In Partnership with George Washington University, Georgetown University and Washington Hospital Center. Kids Club is designed for children ages 6-to-12-years old with a parent or grandparent who has been diagnosed with cancer. The group is a safe space for both kids and parents to come together to explore emotions, resilience and coping with cancer in the family through art activities and pizza. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or Teen Sanga – 7:30-9pm. 2nd and 4th Wed. The teen sangha provides a framework for exploring one’s inner life, understanding the causes of emotional stress and realizing the possibility of inner freedom. We explore key Buddhist teachings and how they can be helpful in navigating life’s inevitable challenges. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: 455-6553. UUNaples. org


Early Morning Meditation – 7:30-8:15am. See

Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info:

calendar of events

Gentle Yoga – 10:15-11:30am. With Kiersten Gallagher, RYT 200. See Mon for details. $10/class or $25/month (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202483-8600 or


A Healing Circle – Exploring Grief and Identity After Loss – 4:30-6pm. This peer-led healing circle focuses on the unique needs of those experiencing the loss of a spouse or partner. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or Now What? Cancer Survivorship Education and Support Group – 6-7:30pm. 2nd Thurs. With Erin Price, LGSW. This monthly group is for all adult cancer survivors of any type of cancer at any stage who have completed their initial cancer treatment and are navigating how to move forward. Each month will feature a different topic relevant to cancer survivorship followed by a discussion and support group. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or

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: All-Levels Iyengar Yoga – 11:45am-12:45pm. Good for those new to yoga or with some Hatha or Iyengar yoga experience. Come build strength, flexibility, equanimity. $176 for 11 60minute classes. Yoga 4 All Bodies, 12021 Creekbend Dr, Reston, VA. Register: 703-297-2224 or

saturday Nueva Vida Cancer Support Group for Latino Families – 8:30am-12pm. Nueva Vida provides support groups that support the experiences associated with a cancer diagnosis and provide Latina women the opportunity to share with others who are in similar circumstances. All support group meetings are open to all cancer diagnoses. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or Family Yoga – 10-10:45am. 2nd and 4th Sat. During this playful and fun vinyasa yoga class, learn the foundation to a safe and relaxing yoga practice for all ages. $24. Epiphany Pilates, 9416 Main St, Fairfax, VA. Register: Schedule. Info: Refuge Recovery – 6:30-8pm. Refuge Recovery is a mindfulness-based recovery program and community that utilizes Buddhist philosophy as the foundation of the recovery process. Based on the Four Noble Truths and Eight-fold Path, emphasis is placed on both knowledge and empathy as a means for overcoming addiction and its causes. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info:

Yoga at Your Desk – 6:30-8:30pm. With Elizabeth Finnan. Surprising stress-relievers and strength builders easily done at work and at a desk. $40. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. Info:703-429-1509. Register: RiseWellBeing.Center/Special-Events/.


special event Why Are My Joints Hurting Me? Seminar on arthritis by Dr. Satcher.

Saturday, May 5 • 10-11am Regenasyst Wellness 6820 Commercial Dr, Ste D, Springfield, VA. Register: Info: 703-454-9326 x0 or Nia FreeDance Training – 11:30am-7:30pm. Through Sunday, May 6. With Joanie Brooks and Adelle Brownlee Brewer. Learn the Nia art of conscious dance. $299. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. Info:703-429-1509. Register: node/1283679. Healing Through Your Akashic Records – 1-5pm. With Bill Sanda. Akashic Records are vibrational information of every soul’s journey in physical form. Resolve recurring patterns, heal challenges and empower choices through a combined individual/group healing. $40. Intuitive Wellness Center, 8996 Burke Lake Rd, Ste L106, Burke, VA. Info:


special event Holistic Energy Expo

Natural Health for Busy Professionals Meetup Group – 3-4:30pm. Get the best tips and tricks for meal prepping of a tight schedule from certified health coach Haley Sands.  Free. Dawson’s Market, 225 N Washington St, Rockville, MD. Register: 

MONDAY, MAY 7 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:

TUESDAY, MAY 8 All Health Begins in the Gut: Lunch ‘n Learn – 12-1pm. With Lisa Jackson of Carpe Diem Wellness. Lunch will be provided. Free. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. Info:703-429-1509. Register: RiseWellBeing.Center/Special-Events/.


special event

Stress, Hormones and Health Learn the reasons your doctor does not know why you cannot lose weight, feel great, have more energy or sleep better.

Thursday, May 10 • 7pm

Regenasyst Wellness, online. Register: or


special event Dwell to Live Ecological Dwelling Workshop A small, intimate workshop with creative and meditative exercises to explore the dialogue between your inner, spiritual home and your outer, physical home. $150

Enjoy a mini-session with our massage therapists, reiki master energy healers, sound therapists, psychics, mediums, angel card readers and fairy readers. Vendors will offer for sale holistic products, jewelry, crystals, essential oils, divination cards and tools and so much more. Free.

Saturday, May 12 • 9am-5pm

Sunday, May 6 • 10am-7pm

Trash Talk: Living Low-Waste in Takoma Park – 10-11:30am. With Lori Hill. This fun and lively workshop will include easy tips for living low waste, door prizes and special offers from Earth-friendly companies. City of Takoma Park, Community Center Auditorium, 7500 Maple Ave, Takoma Park, MD. Info:

Ashburn Farm Clubhouse, Ashburn, VA. Info: Reaching New Heights: Simple Methods for Raising Your Vibration – 1-3pm. In this interactive workshop, we will use movement, meditation, mindfulness and learn practical exercises to help you feel your best in body, mind and spirit. $35. Blue Nectar Yoga, 513 W Broad St, Ste 110C, Falls Church, VA. Info: Register: BlueNectarYoga. com. Info:

Helicon Works Architects & Dwelling to Make Home / Bill Hutchins 7108 Holly Ave, Takoma Park, MD. Register: Info: or

Make Your Own Natural Crystal-Infused Perfume – 10am-noon. With Mary Kearns. Make a Mother’s Day gift or just come for fun! $55 (includes supplies). Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. Info:703-429-1509. Register: RiseWellBeing.Center/Special-Events/.

May 2018


Healing Through Your Akashic Records – 1-5pm. With Bill Sanda. Akashic Records are vibrational information of every soul’s journey in physical form. Resolve recurring patterns, heal challenges and empower choices through a combined individual/group healing. $40. Fairy Fresh Farm, 3301 Black Steer Dr, Finksburg, MD. Info:

MONDAY, MAY 14 Writing Out the Storm – 6-8pm. With Susi Wyss. Explore the healing benefits of writing, delving into the self and tapping into the subconscious. $20 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or

TUESDAY, MAY 15 Intro to Native American Flute – 7-9pm. Four weeks on Tuesdays and Thursdays through June 7. The Native American flute is famous for its hauntingly beautiful sound and is simple to learn. In this class, you will learn the basic techniques of breath control, fingering and style. No prior experience or musical knowledge required. All levels of students are welcome, class is limited to 10 students. $230. Howard Community College, 10901 Little Patuxent Pkwy, Columbia, MD.  Info: HowardCC.Edu/.   Fear of Recurrence: Mastering Resilience – 6:30-8:30pm. With Julia Rowland, Ph.D. Worry that cancer may come back is the most common long-term effect of living with a history of cancer. Curiously, it is not the most frequently studied, leaving many to wonder how to manage this anxiety. Come learn about techniques and strategies to master fear of recurrence and embrace uncertainty. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or

SATURDAY, MAY 19 DC Young Adult Cancer Survivors Hiking in the City – 9:30am-1pm. In partnership with First Descents DC/Baltimore Tributary, meeting at The Nature Center in Rock Creek Park. Join other young adult cancer survivors for a morning hike through Rock Creek Park in DC. This hike is suitable for all levels and will end with a bring your own picnic lunch. Both newcomers and First Descents Alumni are welcome to attend. Smith Center for Healing and the Arts, Rock Creek Park, DC. Info: 202-483-8600 or

SUNDAY, MAY 20 Yoga and Reiki Healing – 1-3pm. With Elizabeth Finnan. Learn about and experience reiki, while releasing stress in restorative stretches. $40. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. Info:703-429-1509. Register: RiseWellBeing.Center/Special-Events/.

WEDNESDAY, MAY 23 Visualizing Your Future Self: Moving Toward Manifestation – 6:30-8:30pm. With Mary Kearns. Move, meditate and create images to inspire and guide! $40. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150, Reston, VA. Info:703-429-1509. Register: RiseWellBeing.Center/Special-Events/.

FRIDAY, MAY 25 Sound Medicine Journey – 7:30-9pm. With Angela Blueskies. Let go of stress and relax while you are bathed in the healing vibrations of singing bowls, flute, chimes, sounds of nature and inspirational songs. $25-$30. East Meets West Yoga, 8227 Old Courthouse Rd, Ste 310, Vienna, VA. Info: 



Gong Medicine Journey – 7-8:30pm. With Angela Blueskies. Through the intense vibrations of the sound, the body and mind are able to relax and surrender to the healing energies of the Gong and as the waves of sound wash over participants, a deep energetic clearing occurs, leaving participants feeling balanced, peaceful and light.  $25-$30. Nourishing Journey, 8975 Guilford Rd, Ste 170, Columbia, MD.  Info: 

The Shamanic Empowerment Collective: Intro to Shamanic Journeying – 2-4pm. Explore the shamanic practice of journeying to the rhythms of the drum and learn to make contact with your own intuition, as well as with guides, totem spirits and ancestors. $30-$35. East Meets West Yoga, 8227 Old Courthouse Rd, Ste 310, Vienna, VA.  Info: 

TUESDAY, MAY 29 4th Annual Mantra Medicine Journey – Online daily through June 18. For three weeks, enjoy share daily sound meditation and mantra practices with the intention of staying centered and embracing peace. Includes informative emails and daily recordings. Free. Info: AngelaBlueskies. com.

WEDNESDAY, MAY 30 Writing Your Truth – 4:30-6pm. With Elise Wiarda. A unique experience with one of Smith Center’s most revered healers. Come witness the gifts that emerge as you listen to, write and share poetry. $20 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202483-8600 or Clean Air Community Forum – 7-8:15pm. Taking steps toward cleaner air in Arlington: A Presentation and Discussion on the Effects


Washington, D.C.

of Vehicle Idling on our Community’s Health. Open to all. EcoAction Arlington (formerly Arlingtonians for a Clean Environment) and the Environmental Health & Asthma Subcommittee of the APS School Health Advisory Board, Shirlington Library, 4200 Campbell Ave, Arlington, VA. Info:

plan ahead MONDAY, JUNE 4 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:

FRIDAY, JUNE 15 Sound Medicine Journey – 7-8:30pm. With Angela Blueskies. Let go of stress and relax while you are bathed in the healing vibrations of singing bowls, flute, chimes, sounds of nature and inspirational songs. $25-$30. Nourishing Journey, 8975 Guilford Rd, Ste 170, Columbia, MD. Info: Angela


special event Love Your Body Yoga Festival Now in its tenth year, this free festival brings together yoga studios and wellness center from all over Northern Virginia, to share information on the proper care and nourishment of you, your body and your family. Complimentary yoga for all ages and abilities. Kids’ activities and healthy food and drink samples. Live music, energy healing demonstrations, raffle prizes and much more.

Sunday, June 17 For more information, visit

community resource guide


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


10195 Main St, Ste D, Fairfax, VA 703-865-5690 • Neck Back & Beyond in Fairfax, VA, offers chiropractic and naturopathic care, acupuncture, massage,reflexology, lymphatic drainage and more. See ad, page 2.


Certified aromatherapist and herbalist offering lifestyle consultations and handmade pro-ducts, including soaps, balms and beard oils. Reach a better state of body and mind. See ad, page 21.


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.


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

If you are diagnosed with cancer, there are supportive treatments which may enhance the body’s ability to fight cancer and help the traditional cancer treatments work more effectively. Integrative, holistic medicine combines traditional and adjunctive complementary treatments to restore the patient to a better state of health and improve the quality of life. Whereas traditional medicine will focus on treating the tumor, the holistic approach is to focus on the patient and outcome. See ad, page 15.



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 23.


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.


10195 Main St, Ste D, Fairfax, VA 703-865-5690 •

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 2.

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 2.

DR. VISHAL VERMA, DC, CCSP Rose Wellness Center 571-529-6699

Dr. Verma specializes in functional ch i ropr a c t i c c are for p ai n management and active restoration of the body. He treating root causes using gentle chiropractic, physical therapy, cold laser therapy and rehabilitation for fast effective results. Dr. Verma treats back, neck, spine and joint pain, sciatica, sports injuries, fibromyalgia, and various other chronic and acute pain conditions. See ad, page 3.


5225 Wisconsin Ave, Ste 402, NW 202-237-7000 • The professional health team at NIHA is comprised of holistic medical physicians, biological dentists, naturopaths, a chiropractor and health professionals highly skilled in acupuncture, nutrition and other healing therapies. See ad, page 15.

Success is the sum of small efforts— repeated day in and day out. ~Robert Collier May 2018



10440 Shaker Dr, Ste 203, Columbia, MD 410-292-5149 Inca Energy Integrative Health and Wellness Center is an ecofriendly holistic center offering energy medicine, energy psychology and meditation. Inca Wellness brings together authentic ancient healing traditions from around the world with contemporary therapies to nurture ones whole being. See ad, page 14.


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

If you are diagnosed with cancer, there are supportive treatments which may enhance the body’s ability to fight cancer and help the traditional cancer treatments work more effectively. Integrative, holistic medicine combines traditional and adjunctive complementary treatments to restore the patient to a better state of health and improve the quality of life. Whereas traditional medicine will focus on treating the tumor, the holistic approach is to focus on the patient and outcome. See ad, page 15.


Rejuvenation & Detoxification program provides guidance to restore balance and health with lifestyle tips on diet, hydration, digestion and internal cleansing and detoxification with integrative at-home and spa strategies. See ad, page 15.


Certified aromatherapist and herbalist offering lifestyle consultations and handmade products, including soaps, balms and beard oils. Reach a better state of body and mind. See ad, page 21.



Rose Wellness Center 571-529-6699

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 2.

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 3.



Neck Back & Beyond Wellness Center 10195 Main St, Ste D, Fairfax, VA 703-865-5690 •


A new kind of design center and home improvement store, creating fresh spaces, fresh air and water and a fresh take on our buildings. See ad, page 21.


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

Wise men speak because they have something to say; fools because they have to say something. ~Plato 34

Washington, D.C.

571-358-8645 • Online lifestyle magazine for natural-minded parents with a blog, calendar, directory and eBook filled with resources for holistic parenting and family wellness in metro D.C.

5225 Wisconsin Ave, Ste 402, NW 202-237-7000 Rejuvenation-Detoxification.html





Holistic pediatric and young adult care combines the healing power of traditional Western medicine with safe, complementary healing therapies. This approach addresses the whole child, not just the symptoms that brought you to the doctor, and encourages the immune system to heal naturally. See ad, page 15.


Holistic primary care is an integrative approach that treats the whole person: mind/body and spirit. A primary care provider coordinates all of the health care a patient receives. This total patient care considers the physical and emotional needs of the person and how health issues may be affecting those needs. Whether you are coming in for an annual check-up or managing a chronic disease, we focus on the whole person, not just your disease or symptoms. We consider lifestyle, nutrition and stress management and put together a treatment plan to help you attain an optimum level of wellness. See ad, page 15. parenting.



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 3.


Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA • 571-529-6699 Dr. Sushma Hirani uses an integrative approach to wellness, utilizing conventional medicine and evidence-based complementary therapies. She strives to treat the whole person and e mphas izes nut r it i on , preventive care and lifestyle changes. Dr. Hirani specializes in the treatment of chronic issues such as hypothyroidism, fibromyalgia, chronic fatigue, hormonal imbalances, digestive disorders, menopause and women’s health issues. Patients love her compassionate care and personalized attention. See ad, page 3.

INDIGO INTEGRATIVE HEALTH CLINIC 1010 Wisconsin Ave, Ste 660, DC 202-298-9131 •

The body has an innate ability to heal itself and achieve balance from everyday stressors through non-toxic, non-aggressive and highly effective modalities. See ad, page 36.


Integrative Family Physician Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • Dr. Alex Leon is a board-certified family physician specializing in integrative functional medicine to help restore and maintain your wellbeing. He has a special interest in men’s health care, chronic pain syndromes including mus c u loskelet a l problems, fibromyalgia, bioidentical hormone replacement for men and women, chronic conditions including hypothyroidism, gastrointestinal disorders and allergic disorders. He treats kids too. See ad, page 3.


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

The professional health team at NIHA is comprised of holistic medical physicians, biological dentists, naturopaths, a chiropractor and health professionals highly skilled in acupuncture, nutrition and other healing therapies. See ad, page 15.


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 3.


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 2.


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


Nathalie Depastas 10195 Main St, Ste D, Fairfax, VA 703-865-5690 • Nathalie Depastas is a highly skilled acupuncturist and Shiatsu therapist with 30 years of experience in Chinese medicine, including medical qigong. See ad, page 2.


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 3.


Great Falls, VA 703-738-4230 •

Nurtured Bones provides a holistic approach to addressing osteoporosis and bone loss. Our BONES method will help you build strong, healthy bones for life. See ad, page 6.


Great Falls, VA 703-738-4230 •

Nurtured Bones provides a holistic approach to addressing osteoporosis and bone loss. Our BONES method will help you build strong, healthy bones for life. See ad, page 6.




10195 Main St, Ste D, Fairfax, VA 703-865-5690 Neck Back & Beyond in Fairfax, VA, offers chiropractic and naturopathic care, acupuncture, massage, reflexology, lymphatic drainage and more. See ad, page 2.


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

Rose Wellness Center for Integrative Medicine offers Thermography or Digital Infrared Thermal Imaging (DITI). This noninvasive diagnostic technique creates thermal images that are analyzed for abnormalities and early signs of disease. Thermal imaging is painless, non-invasive, does not involve any compression and emits no radiation. Call today to setup your scan. See ad, page 3.

May 2018


' Washington D.C.'s Finest Integrative Health Care

Indigo Clinic CallIntegrative today to Health schedule The Waterfront Center a free consultation 1010 Wisconsin Ave., NW

Suite #660 202-298-9131 Washington, D.C. 20007

Our goal is to lead you back to thriving health.



Call today to schedule a consultation (202) 298-9131 Washington, D.C. Learn more at

Natural Awakenings D.C. May 2018  

Natural Awakenings is Washington, D.C.'s green, healthy living magazine.

Natural Awakenings D.C. May 2018  

Natural Awakenings is Washington, D.C.'s green, healthy living magazine.