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PLAN A HEALTHY BARBECUE How to Have an Anti-Inflammatory Cookout

What We Must Do to Save Our Coasts






Natural Ways to Reduce Pain

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



Washington, D.C.

Ready to Rise to Whole Being Health? Rise Well-Being Center is your new gym, wellness center and yoga studio—all in one place. More than a studio for yoga or meditation, Rise is a place for attaining and maintaining balance, peace and well-being. It is the place of respite and renewal for those who have limited opportunities to interact with nature during their long work week. Rise provides the space and environment to learn, grow, explore and relax. Rise offers many ways to explore through all levels of activity from napping to sweat-inducing movement. The Rise team caters to busy profes-

sionals as they schedule shorter classes during and around the work day, easily done in any attire and leaving enough time to enjoy a healthy lunch in the garden area. Just by walking through our doors, you will feel peace and relaxation, with all 5 senses engaged through the soothing sounds, the beautiful garden area, the many natural elements and nutritious organic offerings. All designed to inspire and support a joy-filled, healthy lifestyle and a whole new you!

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538 Spiral Path Lane, Loysville, PA 17047 • July 2018


letter from the publisher

Dear Readers, As I write this letter the day after an outdoor barbecue for Father’s Day, I’m anticipating how fun July is for us in the Washington, D.C. area—as the schools close and the pools open. I overhear joyful conversations from families as they plan their yearly summer vacations and know that fun is on the horizon.    July seems to be the official kickoff of the bounty of fresh corn and tomatoes from our Eastern shore and nearby Pennsylvania farms. There’s a place in Annapolis close to where I lived for a few years that receives beefsteak tomatoes and corn on the cob so fresh, you can still feel the morning dew on the corn husks as the farmers drop them off in the morning. For me, sitting down to fresh crabs caught off the dock, sliced tomatoes and corn from the farmers is heaven on Earth. Although we still have a way to go, it’s refreshing to know how many of us consumers and the caring farmers out there are paying attention to our demand for organic healthy produce choices, as well as their commitment to delivering those healthy choices. Our feature this month highlights the mashup of science and farming for the purpose of enhancing the nutritional value of our local harvests. Being a farmer these days is not just about putting some seeds into the ground, adding a bit of water, watching for the shoots of green, and then picking the fresh vegetables or fruits when they become ripe. There is renewed care for the soil and the nutrients in healthy dirt and water that provides a harvest that is not only delicious, but also has enhanced nutritional properties. As our farming system has become more dependent on chemicals to keep away the weeds and pests, our food sources have become depleted of nutrients, if not dangerous. Just as science was used to create the chemicals used over the past 70 years, there is a new, bumper crop of farmer/scientists who are re-learning the practices of our founding farmers, developed over centuries, that help produce bumper crops of healthy foods. Combined with technological advancements and the ability to test for the best results, the farming industry seems to be experiencing rebirth. And with local farmers’ markets, like Spiral Path Farms, even city-dwellers can enjoy fresh-picked strawberries and grass-fed beef. Check out our feature article this month, along with a listing of quality food science resources for more information. Plus, local nutritionist Elizabeth McMillan provides timely tips on how to have a summer barbecue with foods that are tasty and helpful for the digestive system. Our other theme this month highlights the growing list of resources for those seeking pain management other than opioids. Any glance at the evening news reminds us that opioid addiction is a national problem. For many families, addiction has become costly, with the loss of jobs and the high cost of treatment, or even deadly. According to the U.S. Centers for Disease Control and Prevention, legal and illegal opioids killed more than 64,000 people in the U.S. in 2016. They note that this is a 21 percent increase from the prior year. The good news is that there are alternatives—natural alternatives—to opioids. Our feature by Kathleen Barnes brings good news to those who are seeking a new path to chronic pain management. As I anticipate the glorious bumper crop of beefsteak tomatoes and fresh corn, I wish all of you that same feeling for whatever it is that makes your summer fun. Best,


EDITOR-IN-CHIEF Robin Fillmore

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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.




Restoring the Nutritional Value of Crops

17 GARY GRIGGS on What We Must Do to Save Our Coasts


Natural Ways to Reduce Pain




Taking a Natural Approach

21 ANTI-


How to Plan a Healthy Barbecue


Quell Insomnia and Nighttime Anxiety


More Than a Yoga Festival



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Gardening Connects Kids to Nature


How to Live a Deeply Joyful Life

DEPARTMENTS 6 news briefs 8 health briefs 12 global briefs 17 wise words 18 healing

ways 21 conscious eating

26 22 fit body 24 event

spotlight 25 eco tip 26 healthy kids 29 inspiration 30 calendar 33 resource guide July 2018


news briefs

Illuminate Festival Coming to Fairfax


ver been curious?  Go ahead and try it. The team that brings Illuminate Festivals to cities   across the country is bringing their first festival to northern Virginia. The Fairfax MindBody-Spirit Festival will be held 11 a.m. to 6 p.m. on July 15 at the Tysons Corner Marriott. This is just the place to sample reiki, acupuncture, massage, healing crystals, intuitive readings, astrology, essential oils or tarot—and much more. Their practitioners will conduct mini-sessions on a walk-up basis. Vetted intuitive readers, angel communicators, psychic mediums and astrologers will offer their services at special festival rates. Your admission also includes entry to hourlong intensive workshops on a range of holistic and spiritual topics—and you can choose from three per hour. You’ll also find handmade jewelry, unique gifts and clothing, luxurious natural spa products and fascinating books. It’s a wonder-filled day of natural health and spiritual rebalancing. Illuminate Festivals seek to create a welcoming, inclusive place to enhance well-being. Indulge, learn, connect, explore, nourish, and most of all, enjoy. Admission is $4 online ticket, $6 at the door. Free admission for active and veteran military, children 16 & under. Location: 8028 Leesburg Pike, Vienna. For more information or to purchase tickets, visit

Dealing with Digestive Disorders Naturally —a Free Webinar


he human digestive system provides nutrition for every cell in our body and plays a critical role in our immune system. Yet, so many people suffer from a compromised digestive system, which results in an increase in chronic and degenerative diseases and a steady decline of health and well-being. Dr. Sushma Hirani will be offering a free, live webinar at 6:45 p.m. on August 7 on the topic: Dealing with Digestive Disorders Naturally. She will discuss the symptoms, causes and possible treatments for the most common digestive disorders. For those who have upper digestive symptoms, such as indigestion, bloating, gas, excess belching, heartburn, malnutrition or esophageal reflux or lower digestive symptoms such as improper bowel movements, constipation, diarrhea or irritable bowel, Hirani offers hope—naturally. Hirani practices functional and integrative medicine to treat a wide range of chronic diseases at Rose Wellness Center, in Oakton, Virginia. She specializes in women’s health care, natural hormone balancing and digestive disorders. There will be an opportunity for participants to ask their questions of the doctor as part of the webinar. For more information or to register, visit See ad, page 18.


Washington, D.C.

Curious about Going Raw?


Join the Peace Ride


ooking for a way to show your commitment to promoting compassion and preventing violence, while pedaling for peace throughout Washington, D.C.? Join the 2018 Peace Ride from 9 a.m. to 5 p.m. on September 29. This community event is hosted by One Common Unity (OCU), a Washington, D.C.-based nonprofit whose mission is to break the cycles of violence and build compassionate, healthy communities through the transformative power of music, arts and peace education. The 2018 Peace Ride will bring together members of the community who are committed to ending violence and building a better future. Riders will enjoy a beautiful 18-mile cycling route, participate in yoga classes, plus wellness and interactive art workshops. In addition, there will be live music and poetry performances by OCU students and special guests. The day’s events will be centered a location overlooking the Lincoln Memorial. From this symbolic starting point, participants will travel along the Potomac River, experience the awe-inspiring nature of Gravelly Point, ride through the Bon Air Memorial Rose Gardens, gaze upon the iconic Theodore Roosevelt Island and then return to the overlook of the auspicious gaze of Abraham Lincoln’s statue. OCU leads arts-driven violence prevention programs in 14 D.C. public schools. Their flagship youth development program, Fly By Light, immerses roughly 5,000 D.C. middle and high school students each year through an innovative curriculum centered upon social-emotional learning, mindfulness, social justice education, nature immersion and artistic expression. Your support and participation in the Peace Ride supports OCU’s violence prevention programs in the public schools and all proceeds from this event support OCU’s ongoing programming. It’s going to be a day of sun, fun and connection, as well as an opportunity to show support to District youth and one of the region’s most effective nonprofit organizations.

growing trend in nutrition, and  good eating, is catching on among many people who are concerned about the sources and preparation of their food in order to maintain the highest nutritional levels. The choice that they have been making is to go raw. That is, to eat foods that have not been contaminated by heat or preservation processes. A free class on this topic, Easy Fun Raw, will be offered from 11 a.m. to 12:30 p.m. on July 28, at the Reston Regional Library. In this class, Professor Johanna Sophia will teach on how to add more raw food to your family’s diet for your health and for the planet. Raw products are those in which enzymes, vitamins and phytonutrients are preserved, as well as essential fatty acids. Sophia founded Johanna’s Raw Foods, PBC, an organic food and coaching company. Her interactive presentation will focus on simple reasons why people should add more raw foods to their daily diet and how it can be done deliciously­—while having fun. This event is co-sponsored by the Friends of the Reston Regional Library. Location: Reston Meeting Rooms 1 and 2, Reston Regional Library, 11925 Bowman Towne Dr., Reston. For more information, call 703-689-21700 or visit FairfaxCounty. gov/Library/Branches/Reston-Regional.

Each person must live their life as a model for others. ~Rosa Parks

To learn more or to register, visit See ad, page 11. July 2018


Exercise Benefits Cancer Survivors Moderate-to-vigorous physical activity increases cognitive function and reduces fatigue in breast cancer survivors, concludes a University of Illinois at Urbana-Champagne study. The 299 participants that had undergone chemotherapy an average of eight years earlier wore an accelerometer for a week to measure their average daily minutes of exercise and completed a set of questionnaires and neuropsychological tests. The findings suggest that those regularly performing this level of exercise benefit through improved attention, memory and multitasking abilities. Also, in a recent Portuguese study of 15 women being treated for advanced breast cancer, eight women performed two, one-hour sessions a week of aerobic, strength-training and arm exercises. After 12 weeks, they experienced significantly less fatigue and pain, improved cardiovascular fitness, better emotional well-being and a greater ability to perform daily tasks, compared to the control group.


Washington, D.C.

Eating Apples and Tomatoes Repairs Lungs Eating lots of fresh tomatoes and fruit, especially apples, helps heal damaged lungs of ex-smokers, reports Johns Hopkins University research published in the European Respiratory Journal. The study, which followed more than 650 people between 2002 and 2012, also found that those that ate more than two tomatoes or more than three portions of fresh fruit daily experienced markedly less of the natural decline of lung function that typically occurs after age 30.


As Earth’s climate becomes warmer, sleepless nights will increase for many, predicts a study from the University of California, San Diego. The research links sleep data on 765,000 Americans collected by the U.S. Centers for Disease Control and Prevention with climate models that predict warming trends. Rising temperatures could cause six additional nights of poor sleep per 100 people by 2050 and 14 by 2099. Seniors, which have difficulty regulating body temperature, and lowincome people without air conditioning, are likely to be the most affected.

The danger of pesticide exposure for expectant mothers has been confirmed by a study of half a million people in the San Joaquin Valley of California, a heavypesticide region in which more than one-third of U.S. vegetables and two-thirds of our fruits and nuts are grown. Studying birth records, researchers from the University of California, Santa Barbara, found that the top 5 percent of women with the highest exposure had negative effects for all birth outcomes, including low birth weight, gestational length, preterm birth and birth abnormalities.


Warming Planet Will Worsen Sleep

Pesticides Lower Birth Weights


health briefs

Alhim/ Kzenon /

Steam Baths Ease Allergies Researchers from Thailand had 64 people suffering from hay fever (allergic rhinitis) experience half-hour steam baths three times a week for four weeks. Half received baths without herbs; the other half’s baths were enhanced with herbs such as lemongrass and ginger. The two treatments equally lowered symptoms such as sneezing, nasal itching and nasal congestion, but those taking the herbal baths reported greater satisfaction with their treatment.


Bee Venom Is Powerful Lyme Disease Remedy Bee venom and its toxic component, melittin, can reduce the bacterium Borrelia burgdorferi that causes Lyme disease more effectively than standard therapy using antibiotics such as doxycycline, cefoperazone and daptomycin. The laboratory findings come from the Lyme Disease Research Group at the University of New Haven, in Connecticut.


Monkey Business Images/

Walking Speed May Predict Dementia A recent study published in Neurology suggests there is a link between walking speed and the onset of dementia in older adults. Using a stopwatch, tape and an 18-foot-long hallway to measure the walking speed of 175 adults aged 70 to 79, University of Pittsburgh researchers found that in the course of 14 years, those that slowed down by 0.1 second or more per year were 47 percent more likely to develop cognitive decline. The slowing walkers also experienced shrinkage in the right hippocampus, associated with complex learning and memory. The results held true even after realizing that a slowing gait could be due to muscle weakness, knee pain or another disease. Similarly, a study published in Neurology of 93 adults 70 and older found that slow walkers were nine times more likely to develop nonmemory-related mild cognitive decline than moderate-to-fast walkers. Walking speed was monitored using infrared sensors in their homes over a three-year period; participants regularly took memory and thinking tests.

Only One in 10 U.S. Adults Eats Healthy Just 9 percent of U.S. adults eat enough vegetables and only 12 percent eat enough fruit every day, concludes a recent study by the U.S. Centers for Disease Control and Prevention. National guidelines for adults recommend at least one-and-a-half to two cups per day of fruit and two to three cups of vegetables. Consumption is lowest among men, young adults and adults living in poverty.

Air Pollution Affects Teen Menstruation Polluted air raises the chances of irregular menstrual cycles among teenage girls, a new Boston University School of Medicine study reports. Studying the records of 34,832 women and linking that information with levels of pollutants when the women were 14 to 18 years old, researchers concluded that teenage girls in polluted areas have a slightly greater likelihood of menstrual irregularity and take longer to achieve regularity in high school and early adulthood. It may also put them at long-term risk of other hormone-related problems, researchers warned.

July 2018


health briefs

Nature’s Golden Ray

What is PsychoBio-Acupressure? Psycho-Bio-Acupressure (PBA) is a method that was developed by Dr. Pierre-Noël Delatte in the 1990s. The effective technique releases emotional blockages that can disrupt our lives by preventing us from being ourselves. It’s quick, easy and painless. A psycho-bio-acupressure session involves two steps. First, the practitioner will rebalance the patient’s energy by stimulating acupressure points in the form of circuits. Stimulation of these points will allow the release of endorphins in the brain. The patient will then be relaxed, and the practitioner can begin the second part of the session, working on the emotional blockages. It is important to understand that emotional blockages are conditions that occur without our knowledge and that prevent us from fully expressing our true nature. They appear most often during early childhood, when the brain is not capable of putting events into perspective, or in adulthood, following an emotional trauma. For example, a person whose abilities were challenged regularly as a child may lack self-confidence in adulthood. This lack of confidence will have been acquired during childhood and is not part of the person’s true nature but will prevent this person from thriving. With this method, there is no need to look for the causes of emotional blockages and revisit painful events in the process. This can be a plus for people who want to put their past behind them, or for teenagers, who can be quite shy. There is no need to disclose anything to the practitioner through direct dialogue. PBA is recommended for adults, children and babies, and there are no age limits. To learn more about the technique, visit

by Dr. Isabel Sharkar Without vitamin D, specifically vitamin D3, your immune system would not be healthy. In addition to maintaining healthy calcium levels, vitamin D regulates hormone secretion and keeps the immune system robust. Vitamin D regulates the function of a variety of tissues and almost all tissues in your body have specific vitamin D receptors. Vitamin D lowers blood pressure in individuals with hypertension, helps to reduce flu symptoms, heals diseases and prevents certain cancers. Vitamin D deficiency is associated with heart disease, insulin resistance, depression, Seasonal Affective Disorder, acne and migraines. Researchers at Georgetown University Medical Center discovered a connection between high vitamin D intake and reduced risk of breast cancer. These findings, presented at the American Association for Cancer Research, revealed that increased doses of vitamin D were linked to a 75 percent reduction in overall cancer growth and 50 percent reduction in tumor cases among those already having the disease. Of interest was the capacity of vitamin supplementation to help control the development and growth of breast cancer—especially estrogen-sensitive breast cancer.   Vitamin D is also extremely beneficial to children. In a study published in the Cambridge Journals, it was discovered that vitamin D deficiency predisposes children to respiratory diseases. Research conducted in Japan revealed that asthma attacks in school children were significantly lowered in those subjects taking a daily vitamin D supplement.   Check your vitamin D levels periodically and supplement accordingly. The best form of vitamin D is natural sunlight exposure for 30 minutes every other day without sunscreen. Using sunscreen with a minimum of SPF 8 reduces the production of vitamin D by 95 percent. Avoid the sun when UVA radiation levels are at their highest. Other convenient ways to supplement is either orally or with weekly vitamin D injections. Make sure your vitamin D3 is from a reputable source and that you are taking a high enough dosage for best results.

To learn more about becoming a practitioner or to book a session with a local practitioner, email Manon Billette at To attend a Level 1 course in Gaithersburg or Chicago, see the ad on page 16.

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


Washington, D.C.

Fast-Food Nation by Allan Tomson, DC Picture the 1960s—the fast food industry with its assemblyline-style food preparation is ramping up and convenience is pushed on the consumer as the next best thing. Instant gratification is the gold standard. This sets the stage for what we now know as the “Standard American Diet.” It is highly processed and full of unhealthy fats and chemicals such as preservatives, partially hydrogenated oils and various other unhealthy additives. Foods are now quick and easy. Pre-packaged foods can easily be microwaved with zero hassle. Unfortunately, with this no-prep style of eating, we also lose many of the nutrients and beneficial aspects of food. One of the many caveats in this style of eating is that these prepackaged foods can create inflammation in our gut. This inflammation can lead to chronic fatigue, brain fog, decreased immunity, allergies, joint pain, arthritis and nutritional deficiencies. An anti-inflammatory, plant-based diet can help to mitigate this inflammation and allow our bodies to absorb all of the minerals and nutrients they need from our food. Edgar Cayce was a leading proponent of this anti-inflammatory, raw food diet as far back as the 1920s. He advocated that 70 to 80 percent of your diet should be made up of fruits and vegetables. Today, informed restaurant-goers have some choices for healthier options. For example, Andrew Weil, M.D., has created an expanding restaurant chain, True Food Kitchen, dedicated to serving only anti-inflammatory foods. More information about the anti-inflammatory diet can be found at Diet-Nutrition/. Dr. Allan Tomson, DC, is the executive director of Neck, Back & Beyond Healing Arts, an integrative wellness center, in Fairfax, with a satellite office in Manassas. Not your ordinary chiropractor, he has skills and experience in functional medicine, visceral manipulation, CranioSacral Therapy and Cayce protocols. See ad, page 11. July 2018


According to data from the Food and Agriculture Organization of the United Nations, three of the world’s largest meat producers, JBS, Cargill and Tyson, emitted more greenhouse gas last year than all of France and nearly as much as the biggest oil companies, such as Exxon, British Petroleum and Shell. Carbon dioxide emissions from raising farmed animals make up about 15 percent of global human-induced emissions, with the biggest offenders being beef and milk production. The nonprofit environmental organization EcoWatch claims that a pound of beef requires 13 percent more fossil fuel and 15 times more water to produce than a pound of soy. It notes, “There is no such thing as sustainable meat, and plant-based alternatives to meat, dairy and eggs take a mere fraction of the resources to produce as their animalbased counterparts.” A vegan diet is not just good for the planet, either; it also spares animals misery at factory farms. “Pigs, cows, chickens and other farmed animals suffer horribly. These innocent animals face unthinkable horrors: cruel caged confinement, brutal mutilations and bloody, merciless deaths,” says Joe Loria, communications and content manager at the humanitarian group Mercy for Animals.

In Vitro Corals

Scientists Help Repropagate Vanishing Reefs Warming seawater and increasing ocean acidity are damaging reef ecosystems around the world, and some scientists and environmentalists fear a worldwide collapse by 2050. Coral reefs are colonies of millions of tiny animals. In a single night, the corals join in casting a fog of sperm and eggs into the water to either fertilize and make baby coral larvae or settle back onto the reef, fostering growth. Dirk Petersen, Ph.D., founder and executive director of Sexual Coral Reproduction, in Hilliard, Ohio, gathers sperm and eggs from corals, fertilizes them in a lab and returns the baby corals to the wild. “A bunch of us coral reef managers were just so sick of just watching things die,” says Laurie Raymundo, a biologist at the University of Guam. This kind of in vitro fertilization provides at least a glimmer of hope for the future. 12

Washington, D.C.

In a win for the health of the world’s oceans, McDonald’s says it will end the use of harmful polystyrene foam packaging globally by year’s end. Rarely recycled, the material used in beverage cups and takeout containers is a frequent component of beach litter, degrading into indigestible pellets that marine animals mistake for food, resulting in injury or death. The company says, “The environmental impact of our packaging is a top priority.” The International Agency for Research on Cancer has determined that styrene, used in the production of polystyrene, is also a possible human carcinogen. Dunkin’ Donuts is also phasing out its polystyrene foam cups in favor of paper cups. A planned worldwide project completion by 2020 will prevent nearly 1 billion foam cups from entering the waste stream each year. Customers may still opt for the restaurant’s mugs or bring their own thermos. The foam cups will be replaced with double-walled paper cups made with paperboard certified to Sustainable Forestry Initiative standards.


Animal Product Emissions Rival Oil

Pataporn Kuanui/

Meat Menace

Fast Food Giants Finally Address Plastic Pollution


Loving It

global briefs

FrameStockFootages/ ducu59us/ Pavel Vinnik/ Ondrej Prosicky/

Algae Alchemy

Dutch Turn Seaweed into 3-D Household Items Dutch designers Eric Klarenbeek and Maartje Dros have been cultivating live algae and processing it into material that can be used for 3-D printing. This algae polymer can be turned into everyday items from shampoo bottles to bowls and trash bins. They hope it could replace petroleum-based plastics to help alleviate our unsustainable consumption of fossil fuels. They have also experimented with other biopolymers such as mycelium (fungi), potato starch and cocoa bean shells. The pair now operate a research and algae production lab at the Luma Foundation, in Arles, France. They point out that their creations do more than just replace plastic—algae can also suck up carbon dioxide, a greenhouse gas driver of global climate change. They explain, “The algae grow by absorbing the carbon and producing a starch that can be used as a raw material for bioplastics or binding agents. The waste product is oxygen—clean air.”

Pooch Patrol

Smart Vest Could Increase Neighborhood Safety Thailand is the home of a new “smart vest” that could turn stray dogs into personal guardians. Equipped with a hidden video camera, vest sensors transmit live streaming videos when the dog barks, showing what it sees via a smartphone app. Pakornkrit Khantaprap, on the creative team at Samsung, says, “It’ll make people feel that stray dogs can become night-watches for communities.” More tests are needed before the vest can be introduced into additional communities for trial runs.

Man-Made Meat

Laboratory Food to Hit Pet Food Market As we race toward a future full of high-tech, labgrown meats in place of the environmentally unsound animal protein industry, a new startup wants to extend this offering to our furry friends, too. Aiming to make the most sustainable, transparent and organic product possible, Rich Kelleman, owner of Bond Pet Foods, started growing it in a petri dish from animal cells, free of the environmental and ethical dilemmas caused by traditional animal farming. Lab-grown meat slashes land use by 99 percent, produces 90 percent fewer greenhouse gas emissions and may be a more economically viable way to feed the growing global population. “Pet food has always been quick to follow human food trends,” says pet food industry consultant Ryan Yamka, who is working with the startup. “If you walked down the aisles this year at the trade shows, you already saw people talking about humanely raised and sustainable pet food.”

Big Save

Conservation Project Protects Part of Amazon The Amazon Region Protected Areas Program (ARPA), a joint venture between the World Wildlife Fund and the Brazilian Ministry of the Environment, has reached the goal of protecting a network of conservation units comprising more than 231,000 square miles in the Amazon River basin, or about 15 percent of the biome’s territory in Brazil. The program is now present in 117 conservation units—including in national and state parks, ecological stations, and biological and sustainable development reserves in the states of Amapá, Amazonas, Maranhão, Mato Grosso, Pará, Rondônia, Roraima and Tocantins—that are home to more than 8,800 species. ARPA works with local communities to create, expand, strengthen and maintain these units by ensuring resources and promoting sustainable development in the regions. They benefit from goods, projects and service contracts, such as the establishment of councils, management plans, land surveys and inspection, reaching 30 protected areas so far. ARPA is the largest strategy in place on the planet for conservation and sustainable use of tropical forests.

July 2018


Restoring the Nutritional Value of Crops by Melinda Hemmelgarn


hen we think of scientists as men and women in lab coats peering into microscopes, what’s missing is farmers. Our society doesn’t tend to equate the two, yet farmers are active field scientists. How they choose to grow and produce food greatly impacts our shared environment of soil, water and air quality, as well as the nutritional content of food, and therefore, public health. The best field- and lab-based scientists share key traits: they’re curious, keen observers and systems thinkers that learn by trial and error. Both formulate and test hypotheses, collect data, take measurements, assess results and draw conclusions.

Field Science

Diana Dyer, a registered dietitian and organic garlic farmer outside of Ann Arbor, Michigan, explains, “I like to help people see the similarities between the scientific process and good, careful farming—all aspects of which revolve around observations, goals, planning, implementation, intervention and analysis of 14

Washington, D.C.

results—then careful re-planning based on those results.” Dyer and her husband, Dick, started farming after long careers in traditional health care, where the focus was on treating people after they got sick. Through their farm work, they wanted to focus on prevention. “Growing healthy food in healthy soil, our goal was to create and nourish a healthy community from the ground up. Communicating the multiple benefits of healthy soils and ecosystems has been at the core of our vision and responsibility from day one,” she says. The Dyers believe that flavor is key to eating and enjoying truly nourishing foods, and based on their professional health backgrounds and farming experience, they connect healthy soil with higherquality, better-tasting food. In Havre, Montana, Doug Crabtree, and his wife, Anna, manage Vilicus Farms, featured in the book Lentil Underground: Renegade Farmers and the Future of Food in America, by Liz Carlisle. The Crabtrees

grow organic heirloom and specialty grains, pulses and oilseed crops such as emmer, kamut, black beluga lentils and flax. Asked if he considers himself a scientist, Crabtree first defines the term as “a person who is studying or has expert knowledge of one or more of the natural or physical sciences.” Then he replies, “Given this definition, how could any farmer not be a scientist? An organic farmer is a lifelong student of nature, seeking to emulate her wisdom and processes as we refine our production systems. Organic production isn’t just growing food without toxic chemical inputs, it’s a system that requires conscientiously improving soil, water and associated resources while producing safe and healthy food for America’s growing population of informed consumers.”

Healthy Soil, Food and People

At the Rodale Institute, in Kutztown, Pennsylvania, Andrew Smith directs the


Organic Farmers: Growing America’s Health

new Vegetable Systems Trial, a long-term, side-by-side comparison of both biologically organic and chemically based conventional vegetable production. An organic farmer with a Ph.D. in molecular ecology from Drexel University, in Philadelphia, Smith studies how soil quality and crop-growing conditions influence the nutrient density and health-protecting properties of specific vegetables. “Over the past 70 years, there’s been a decline in the nutritional value of our foods,” reports Smith. “During this time, industrial agriculture, with its pesticides and synthetic fertilizers, increased yields and size of crops, but the tradeoff was a decline in nutrient content, known as the ‘dilution effect’.” In addition, Smith explains, greater levels of nitrogen fertilizer, typical of conventional production methods, may also increase a plant’s susceptibility to insects and disease. Smith’s research will give fellow farmers, healthcare providers and consumers a better understanding of how crop production practices influence soil quality and therefore, food quality. For example, research of organic crops shows higher levels of vitamin C; higher-quality protein; plus more disease-fighting compounds called secondary plant metabolites such as lyco-

pene, polyphenols and anthocyanin, the plant pigment responsible for the red, blue and purple colors in fruits and vegetables, as reported in a meta-analysis published in the British Journal of Nutrition. The Rodale Institute has formed partnerships with nutrition and medical researchers at Pennsylvania State University, in University Park. Of particular interest, for example, are extracts from purple potatoes that show promise in helping to kill colon cancer cells. Smith looks forward to identifying growing methods that boost levels of anthocyanin, as well as other health-protecting compounds in crops. The new Regenerative Health Institute, a global research and education center linking soil health to human health, will also be housed at the Rodale Institute. It’s a collaboration between Rodale staff and the Plantrician Project, a nonprofit organization in New Canaan, Connecticut, that promotes whole food and plant-based nutrition, and helps healthcare providers embrace food as medicine as the foundation of their practices. Jeff Moyer, a renowned international authority in organic agriculture and executive director of the Rodale Institute, explains, “It’s not only what you eat that’s

Quality Food Science Resources Allegheny Mountain Institute: Beyond Pesticides Annual Forum presentations: Food Sleuth Radio current interviews with Andrew Smith and Sue Erhardt: Food Sleuth Radio past interviews with Jim Riddle and David Montgomery:; Grassmilk: History of soil and human health: Midwest Organic and Sustainable Education Service:; Regenerative Health Institute: Rodale Institute: “Sustaining Life: From Soil Microbiota to Gut Microbiome,” by David Montgomery: U.S. Food Sovereignty Alliance: Vilicus Farms:

important, but how what you eat was produced. Ultimately, our personal health is linked to the health of the soil.” David Montgomery, a professor of geomorphology at the University of Washington, in Seattle, has visited farms worldwide, witnessing how farmers use regenerative farming practices to bring degraded soil back to life. He learned that grazing animals, cover-cropping and no-till farming free of synthetic chemical fertilizers and pesticides protects and enriches the soil microbiome, which contributes to the nutrient density of plants and human health.

We Are What We and Our Animals Eat

Along with our well-being, livestock farming methods impact our environment, too. A growing body of research including a new study published in Food Science & Nutrition shows that meat and dairy products from animals raised mostly on grass or pasture—as nature intended—contain significantly higher levels of conjugated linoleic acid and omega-3 fatty acids compared to grain-fed animals. These naturally occurring fats help protect us from inflammation, heart disease and cancer. Important in brain, eye and nerve development, omega-3 fatty acids are especially critical for pregnant and breastfeeding women and their infants. Organic farmers, by law, must provide their ruminant animals with significant time on pasture and may not feed them genetically engineered feed or feed produced with synthetic fertilizers and pesticides. Further, they can’t use synthetic hormones or antibiotics to promote weight gain. In these ways, organic farmers help protect our food, water, and environment from contamination, and reduce the growing global threat of antibiotic resistance. Randolph Center, Vermont, dairy farmers Regina and Brent Beidler diligently study and question changes they witness in their immediate environment. They monitor what grows in their pasture, watch what their cows choose to eat and count the numbers and activities of insects, bees, worms, birds and wildlife. July 2018


They understand that careful land and animal stewardship is key to soil, plant, animal and human health.

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More hospitals nationwide are investing in farms and farmers’ markets to boost patient, employee and community health by increasing access to nutrient-dense, fresh, healthful food. One exceptional example is the new partnership between Virginia’s Allegheny Mountain Institute (AMI) and Augusta Health, an independent, community-owned nonprofit hospital in Augusta County, Virginia. The AMI Fellowship program prepares individuals to become farmers, teachers and ambassadors for healthpromoting food systems. “Both AMI and Augusta Health believe that access to excellent health care includes access to healthy food,” explains Sue Erhardt, the institute’s executive director. The AMI Farm at Augusta Health initiative will create an onsite production farm and a community venue for food, nutrition and gardening education. Their goal is to tackle three major local health issues: poor nutrition, low physical activity and overweight; diabetes; and mental health. A Food Farmacy program for those with or at risk for Type 2 diabetes will provide fresh produce prescriptions at an onsite farmstand, as well as cooking classes. Erhardt recalls her life-changing experience as a teen, hearing American labor leader Cesar Chavez speak about farm worker exposure to pesticides and related cancer clusters. She’s proud to say, “The farm project will exemplify sustainable practices for growing vegetables, including organic four-season crops and companion planting, while promoting soil health. “We believe this project will promote a better quality of life for staff, patients and community members.” That’s the power of farming when it’s dedicated to optimum health. Melinda Hemmelgarn is a registered dietitian, writer and Food Sleuth Radio host with, in Columbia, MO. Connect at

wise words

Gary Griggs on What We Must Do to Save Our Coasts by Randy Kambic


hile Gary Griggs has lived near the coast of California most of his life, visits to the coasts of 46 nations helped shape his latest book, Coasts in Crisis: A Global Challenge. The distinguished professor of Earth sciences at the University of California, Santa Cruz, writes on how coral reefs provide shelter, food and breeding grounds for about one-third of the world’s species of marine fish, as well as coastal protection from major weather events. Most coral reefs are now besieged by pollution, overfishing, sedimentation, coastal construction, tourism and global warming. Approximately 3 billion people— nearly half our planet’s total population— live in coastal areas. He cites that hurricanes have caused more U.S. fatalities than any other natural hazard, and the driving forces behind rising sea levels will increase future vulnerabilities unless effective actions are taken now. Griggs, who also wrote Introduction to California’s Beaches and Coast and Living with the Changing California Coast and co-wrote The Edge, today recaps the history and assesses the current status of coasts worldwide. He suggests ways in which current negative trends might be reversed or improved.

How can we better deal with rising sea levels? There are now about 200 million people living within three feet of high tide. Both mitigation and adaptation will be required.

We need to do everything possible to cut back on greenhouse gas emissions, but that’s not going to stop rising sea levels anytime soon. We need to start adapting right away. We can elevate structures, but that’s limited. Historically, we’ve used armoring, including seawalls, levees and rock revetments, which work for awhile, but have endpoints. Ultimately, it’s going to take relocation, or what we call “planned retreat”, moving back when the sea nears our front yard. The more we reduce or mitigate the emission of greenhouse gases, the less adaptation will be needed to cope with climate change.

Why are coral reefs so vital to the global ecosystem?

In the tropical latitudes, coral reef ecosystems have formed the basic biological, geological, economic and cultural framework of area coastlines and island nations for centuries. Today, fisheries and tourism anchor those economies. Millions of people depend on these local ecosystems for their protein supply. About 50 percent of coral reefs are in poor or fair condition, and most are in decline. Whether from pollution, dredging, filling or overfishing, virtually all of those reefs are under significant threat.

Have researchers seen any overfished species rebound?

A 2013 report by the Natural Resources Defense Council found that about twothirds of U.S. commercial fish species that

had been seriously depleted had made significant recoveries—28 of 44 fish stocks, including Atlantic bluefish, flounder and black sea bass—primarily due to better management practices. We now have fisheries restrictions and marine-protected areas in place. To realize some long-term success, we need to limit fisheries in certain areas and for certain species. California’s Monterey Bay Aquarium publishes a Seafood Watch Consumer Guide card specific to regions; it color codes which species are safe to eat and which ones no longer can provide a sustainable harvest, so we know which ones to ask for at grocers and restaurants.

What might mitigate the environmental impact of what you term “coastal megacities”? Eight of the largest metropolitan areas worldwide—Shanghai, Mumbai, Karachi, Tokyo, Dhaka, Jakarta, New York/New Jersey and Los Angeles—are along shorelines. Coasts in Crisis looks at the hazards of hurricanes, cyclones, typhoons and tsunamis that their residents are exposed to—along with long-term sea level rise. These incredible concentrations of people not only fish heavily, they discharge large volumes of waste and wastewater. You can’t put 10 million people on a shoreline and not expect impacts. We need to get all of these discharges cleaned up and under control. Shorelines are very delicate biological environments. We also must get global population under control to make a much softer footprint on the planet. It would take four planet Earths to support the present global population if everyone indulged in America’s current consumption habits ( Sustainability is what we must work toward, whether it’s food, water or energy. Currently, we’re mining the planet for all its resources, which can’t go on for much longer. We need to recognize this and return to equilibrium with what the planet can supply. Freelance writer and editor Randy Kambic, in Estero, FL, is a frequent contributor to Natural Awakenings. July 2018


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Chronic Digestive Disorders?



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by Kathleen Barnes

hronic pain affects 100 million Americans, with annual treatment costs reaching $635 billion, according to the Institute of Medicine. Worse, opiate-derived pain medications, conventional medicine’s go-to treatment for chronic pain, are addictive and deadly. The Annals of Internal Medicine reports that an estimated 2 million Americans suffered from opioid use disorder involving prescription drugs as of 2016 while 12 million admitted to misusing them. Legal and illegal opioids killed 64,070 Americans in 2016, 21 percent more than the previous year, according to the U.S. Centers for Disease Control and Prevention. Some opioid addiction stems from use of illegal recreational drugs like heroin and cocaine, but the National Institute of Drug Abuse testified to the U.S. Senate that as of 2014 more than four times as many Americans were addicted to prescription opioids (2.1 million) than heroin (467,000). Natural approaches, less harmful in relieving pain and thereby preventing drug addictions, are addressing and ameliorating long-term back or neck, nerve and

even cancer pain, and saving lives. The first step in preventing dependency is to avoid opioids completely, says Fadel Zeidan, Ph.D., assistant professor of neurobiology and anatomy at the Wake Forest School of Medicine, in WinstonSalem, North Carolina: “Opioids don’t work for chronic pain. They may be effective for acute pain, such as right after an injury or surgery, but they are ineffective and addictive in the long run.” Here are several better ways to feel better. Mindfulness meditation: Zeidan recommends mindfulness meditation and cites a University of Massachusetts study of people with chronic pain in which pain lessened by at least 65 percent after 10 weeks of this practice. “Mindfulness meditation is about discipline and regulating one’s attention. It appears to shut down the thalamus, the brain’s gatekeeper, and the brain’s ability to register pain,” explains Zeidan. Yoga: Strongly positive effects have been reported in several studies, including one


To enroll in a new study on mindfulness meditation and chronic back pain, email For information on ongoing studies, visit on 150 veterans with chronic low back pain from the Veterans Administration San Diego Healthcare System. It showed that 12 weeks of yoga classes reduced pain and opioid use, and improved functionality of participants; many of them had suffered back pain for more than 15 years. Acupuncture: The ancient Chinese modality that’s been used to treat all types of pain for millennia has become such a mainstream treatment that the U.S. Food and Drug Administration recommends that healthcare providers learn more about it to help patients avoid prescription opioids. “All pain starts with imbalance,” says Terri Evans, a doctor of Oriental medicine in Naples, Florida. “Acupuncture is about creating balance in the body and in releasing the fascia, where pain patterns get locked.”


Marijuana: All forms of marijuana, or cannabis, are illegal on the federal level, but medical marijuana is now legal in 29 states and the District of Columbia. In a study

Drumming Out Drugs Music, specifically drumming, stimulates the release of endorphins, the body’s own morphine-like painkillers. Group drumming can help people withdrawing from addictive drugs, especially those having particular difficulty in conventional addiction programs, reports a University of Arizona at Tempe study published in the American Journal of Public Health. Other supportive studies are listed at drumtherapy.html.

from San Francisco General Hospital published in the journal Neurology, researchers found that smoking the first cannabis cigarette reduced pain by 72 percent in a group of patients with painful neuropathy. The body’s endocannabinoid system, found in the brain, organs, connective tissues and immune cells, is one of its natural pain-coping mechanisms, and is most affected by cannabis. Mitch Earleywine, Ph.D., associate professor of clinical psychology at the State University of New York at Albany, author of Understanding Marijuana: A New Look at the Scientific Evidence and a member of the advisory board of the National Organization for the Reform of Marijuana Laws, is an advocate of medical marijuana. While regarding it as helpful for chronic pain with little risk of addiction, he concludes it’s “great for a small handful of conditions, but it’s not the cure-all that some are suggesting.” CBD oil: Dr. Hyla Cass, of Marina del Rey, California, an integrative physician expert in psychiatry and addiction recovery, and author of The Addicted Brain and How to Break Free, is more comfortable with CBD (cannabidiol) oil. It’s a hemp product legal in 45 states, provided it qualifies in non-addictive levels of THC, the component of cannabis that induces euphoria (see TheCannabis Some CBD oils contain trace amounts of THC, not enough to induce a “high” or contribute to addiction, but there are also products that contain no

Let the Sunshine In Just getting a little natural sunlight can have a strong effect on chronic pain, according to a study published in the journal Psychosomatic Medicine. Hospital patients fortunate enough to have beds on the sunny side of the building cut their need for opioid-based pain meds by 22 percent just one hour after spine surgery. THC at all. By definition, hemp’s THC content is less than 0.3 percent versus marijuana’s 5 to 35 percent. “CBD oil won’t make you high,” says Cass. “In and of itself, CBD oil is very potent. You don’t need the THC for pain relief. There’s no need to go down the slippery slope of using an illegal substance.” In addition to CBD oil’s pain-relieving effects on the endocannabinoid system, says Cass, it’s a powerful anti-inflammatory, which contributes to its effectiveness in addressing the underlying causes of chronic pain, confirmed by University of South Carolina research. Kathleen Barnes is the author of numerous books on natural health, including Food is Medicine. Connect at

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July 2018


leading edge

Dealing with Chronic Digestive Disorders Taking a Natural Approach


by Sushma Hirani, M.D.

e are what we eat. Our digestive system provides nutrition for every cell in our body and plays a critical role in our immune system. A “sick” digestive system results in an increase in chronic and degenerative diseases and a steady decline of health and well-being. What Is Digestion? Digestion is the process by which food and drink are broken down into microscopic nutrients so the body can use them to build and nourish the cells. It involves mixing food with digestive juices or enzymes, moving it through the digestive tract and breaking down large molecules of food into smaller molecules to be carried to cells throughout the body. Poor digestion can be responsible for various systemic effects and diseases in the body. Lifestyle plays a significant role in a healthy digestive system. According to Hippocrates, “If you are not ready to alter your way of life, you cannot begin to heal.” Together, the nerves, hormones, blood and the organs of 20

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the digestive system conduct the complex tasks of digesting and absorbing nutrients from the foods and liquids you consume each day. Digestive enzymes help in the digestive process. Lack of sufficient digestive enzymes can lead to the poor digestion of foods, difficulty with breakdown of fats, carbohydrates and proteins, as well as difficulty with utilization of nutrients, including vitamins, minerals and amino acids.     These can lead to upper digestive symptoms of indigestion (bloating, gas, excess belching or heartburn), malnutrition (reduced absorption of vitamins A and E) or esophageal reflux. Lower digestive symptoms include conditions of improper bowel movements such as constipation, diarrhea or irritable bowel.

What are Treatment Options? There are a number of tests that can help determine the cause of your gastrointestinal symptoms such as stool tests, food allergy tests, H. Pylori testing, upper and lower endoscopies, gastric acid pH

“If you are not ready to alter your way of life, you cannot begin to heal.” ~ Hippocrates testing or comprehensive digestive analysis testing. Based on some of these test results, the physician may identify root causes such as bacterial or yeast overgrowth, parasites, food intolerances, lack of probiotics or digestive enzymes and more. Some treatment options may include diet and lifestyle changes, supportive supplementation or detoxification or cleanses. Remember, the harder your body has to work on digestion, the less energy it has to work on other functions. So, take care of yourself by eating well. You deserve it. Sushma Hirani, M.D., practices functional and integrative medicine to treat chronic diseases, such as hypothyroidism, fibromyalgia and chronic fatigue at Rose Wellness Center, in Oakton, VA. She specializes in women’s health care, natural hormone balancing and digestive disorders. See ad, page 3. Dr. Hirani will be offering a free, live webinar on this topic on Tuesday, August 7 from 6:45 to 7:30 p.m. This webinar will be hosted by Natural Awakenings, Washington, D.C. To be a part of this event, register at Digestive See ad, page 18.

I don’t go by the rule book... I lead from the heart, not the head. ~Princess Diana

conscious eating

Anti-Inflammatory Cookouts How to Plan a Healthy Barbecue


by Elizabeth McMillan

ummer barbecues and cookouts are a hallmark of American tradition, filled with a glorious spread of foods. The classic summer foods like burgers, brats and macaroni salad can easily tip the scale the next morning, which leads to the constant question— how does one day of “bad” eating lead to a weight gain. The answer is commonly inflammation and not fat. Inflammation is the body’s immune response to illness, toxins and disease. Without inflammation, the body cannot repair itself. Yet, weekend dietary changes and certain foods can start an inflammatory cascade that leads to a few extra pounds on Monday morning and can cause fatigue, excess mucus and allergies, joint pain, constipation/diarrhea, brain fog and a feeling of being rundown. Another common symptom of inflammation is gut bloat. Foods such as refined sugars/ grains, alcohol, dairy and saturated fats can over-activate the immune system, causing inflammation and pain. Avoiding these pro-inflammatory foods and substi-

tuting them for healthier options can help decrease the inflammatory response. When planning a cookout that won’t leave the guests feeling inflamed or bloated the next morning, it is important to remember a few ideas and foods to include. First, consider the type of meat to serve. Choosing lighter meats like chicken, turkey and fish are typically easier on the immune system then red meat. Fish and poultry decreases the intake of saturated fats­—especially compared to pork and beef. Marinating your protein choice is also key because it naturally tenderizes the meat, making it easier to digest. The addition of antiinflammatory spices in a marinate like turmeric, black pepper, sage, rosemary, cayenne pepper and ginger will not only add taste and flavor but also cut the inflammatory cascade. Secondly, embrace colorful side dishes filled with locally grown fruits and vegetables to decrease inflammation. Typical barbecue side dishes include mac and cheese, coleslaw and

potato salad; all very white in color and comprised of simple carbohydrates and high calories. Unfortunately, these do not provide many healthful nutrients and leave you hungrier. Colorful grilled vegetable kabobs are not only healthy, but also easy to make. A simple kabob might include threading of a mixture of mushrooms, tomatoes, bell peppers, onion and zucchini onto a skewer. One can marinate the vegetables in a simple lemon and garlic brine or use some more anti-inflammatory spices. Some top anti-inflammatory foods that are great for grilling or at a picnic include leafy greens, bok choy, avocados, turmeric, beets, tomatoes, pineapple and lemon. Finding these foods at a local farmers’ market is not only great for the community but the body creates harmony by eating with the local seasons. Finally, there are also many options for making traditionally unhealthy food—healthy. By replacing common pro-inflammatory foods like gluten, dairy, corn and sugar for gluten-free grains like quinoa, or other healthier substitutes like avocados, olive oil or natural sugars like maple syrup and honey, one can enjoy common barbecue recipes without missing a beat. For instance, a common potato salad could be altered to use red skin potatoes (with the skin left on), avocado can be used instead of mayonnaise and a mixture of steamed broccoli and cauliflower can be mashed together with some spices. Revamping some tradition recipes can be a fun and exciting way to add in more nutrients but also leaves guests energetically asking for the recipes. Often, our healthy eating strategies can get derailed from a summer picnic, but the good news is they don’t have to. Be sure to challenge yourself this summer by switching up the menu at your next picnic for healthier, anti-inflammatory options.

Elizabeth McMillan, CNS, LDN, is an integrative nutritionist at Rose Wellness Center. She also posts many anti-inflammatory recipes on her personal Instagram page, EnergizingWellness. See ad, page 3. July 2018


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by Marlaina Donato

nsomnia plagues millions of Americans, and finding a solution can be difficult when the condition is chronic. Prolonged lack of quality sleep compromises health and sets the stage for depression, high blood pressure, obesity, inflammation, poor memory and even serious risk of heart attack. The good news is that natural alternatives, especially regular exercise, offer relief. Northwestern University research published in the journal Sleep Medicine even confirms better results from exercise than other natural approaches.

Timing is Everything

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Washington, D.C.

Circadian rhythm, the body’s internal clock, governs physiological patterns involving sleep and hunger, and is cued by temperature and sunlight, so timing our exercise is important. Other studies at Northwestern reveal that workouts earlier in the day yield better results because muscles also have their own rhythm (internal clocks) that help them perform more efficiently due to the presence of daylight, and function optimally then. According to the National Sleep Foundation, a decrease in body temperature after an initial increase during physical activity initiates sleep, which also suggests that exercising later in the day, but not before bed, is helpful, as well. Research from Princeton University further shows that exercise can help the brain process stress, helping to minimize anxiety which often accompanies or fosters insomnia. Long Beach, California, holistic podiatrist Don Kim, creator of The Walking Cure Program, affirms, “The first thing to address is the circadian rhythm—what I call the body’s highest peak and lowest valley. The entire system needs to get used to slowing down.” Kim’s life changed for the better, including his struggles

with insomnia, when he made walking a priority after an incapacitating back injury. “Walking is synchronized motion and induces meditative brain waves,” says Kim, who teaches others how to walk for better physical and mental health.

Oxygen is Key

The more oxygen the brain receives, the lower the levels of cortisol that trigger racing thoughts. Other forms of moderate aerobic exercise involving cardio machines, spinning, cross-country skiing, swimming and dancing are also beneficial ways to increase oxygen intake. Chicago fitness expert Stephanie Mansour explains, “Improving circulation helps to increase the body’s energy during the day and helps you wind down at night.” It’s a common misconception that rushing through the day is the same as engaging in exercise. Mansour elaborates: “Exercising is different than just being busy or working outside, because it’s a time where you connect your mind, body and breath. You’re forced to be present. It’s difficult to think about your to-do list when you’re physically engaged.” According to, just 10 minutes of regular aerobic activity anytime improves sleep quality significantly. Plus, it abates the likelihood of sleep apnea and restless leg syndrome that sedentary lifestyles can cause or exacerbate.

Cultivating Calm

Restorative yoga instructor Naima Merella, manager of Studio 34, in Philadelphia, Pennsylvania, says, “We’re not taught to value rest,

and conditions like feeling overwhelmed and insomnia are the result. Most people in our culture suffer from an overactive fight-orflight response, so engaging our parasympathetic nervous system, or relaxation response, can balance this.” Merella advocates yoga, breath work and certain qigong exercises. “One option is to do a more active yoga practice to burn off excess nervous energy, and then end with restorative poses to engage the relaxation response. It all depends on a person’s schedule and what they’re able to do. Ideally, I would suggest doing at least 30 minutes of restorative yoga and breath work before bed, but even a few minutes of a restorative pose or breathing technique can be helpful. I’ve found the kundalini yoga meditation, Shabad Kriya, most helpful for sleeping.” Renowned yogi Janice Gates, of Marin County, California, also advises physical practice, as well as understanding the foundational teachings. “It’s important to remember that you’re not your anxiety. It’s easy to identify with suffering and conditions that cause it. Yoga supports us to be free of that conditioning. Keep in mind that an issue can be more mental at times and more physiological at other times, so we want to address both with asanas early in the day to balance the nervous system and mindful breathing at bedtime.” Whichever form of exercise we choose, we should be gentle with ourselves. As Merella reminds us, “The best thing we can do is send ourselves compassion and love.” Marlaina Donato is a freelance writer, author and multimedia artist. Connect at

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July 2018


event spotlight

Krishna Das


Rising Appalachia

More Than a Yoga Festival by Robin Fillmore


he Lovelight Yoga and Arts Festival returns again this September to spread love and yoga for a third amazing season. This year, the nationally recognized event will once again weave together not just another festival, but an opportunity to build on the emerging consciousness of individual’s voices. Festival-goers, when joined for the good of the planet and for the soul, can change the individual and the world. This year’s festival will be held September 21 to 24, at the Pearl Center, in Reisterstown, Maryland. 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. These hands-on creative or self-development


Washington, D.C.

experiences provide opportunities to expand the spirit through a variety of activities, including cacao ceremonies, stand-up paddle board yoga, workshops on ayurveda and kirtan training. There are opportunities to gain professional certifications, such as in Thai Yoga Massage and Tantric Studies. The Lovelight Learning Lab also offers the opportunity for you to create individual projects to take home. Participation in many of the experiences is included in the general admission ticket price, while some vendors are also offering enhanced immersions for additional fees. More than another festival, the intended purpose of Lovelight is also to shape a new community that is built on wisdom, sharing, art, profoundly touch-

ing music, as well as yoga. The idea for festival came from Michael Lang, the iconic producer of the Woodstock Festival, renowned world artist (and D.C. resident), Wynne Paris and co-producer, Kim Maddox. Krishna Das and Rising Appalachia lead 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 Grammy-nominated kirtan artist. There will be something for everyone at this family-friendly gathering. When asked about the inspiration for the festival as it relates to his connection with Woodstock, Lang noted, “We wanted to create an event based on the values of that generation but to make it

appropriate for families. This event isn’t just for millennials, it’s multigenerational—and we want everyone to feel comfortable and safe when they come, and for their peace of mind we decided to keep it alcohol-free.” 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 as a family event with expanded age-appropriate programming for allages. 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, including ticket prices, schedule and lineup, as well as the listing for the learning lab, visit See ad, page 2.

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eco tip

Natural Pools

Swim Amidst Stones and Plants Those spending time in their traditional home swimming pool this summer or taking the plunge to install a natural pool have healthy and cost-saving sodium chloride reduces possible side effects from long-term exposure to the chlorine in traditional pools. Natural swimming pools may employ alternative materials instead of concrete or fiberglass, plus aquatic plants, rather than harmful chemicals and completely mechanical filtering systems. They require no chemicals to maintain because they are self-cleaning, mini-ecosystems. According to Mother Earth News, the plants enrich the pool with oxygen, support beneficial bacteria that consume debris and potentially harmful organisms, and provide habitat for fish, frogs, dragonflies and other waterborne life. Some owners separate plants from main swimming areas; others integrate them, creating a pond-like aesthetic. Ecohome, a Canadian sustainable housing resources firm in Quebec, attests, “No further landscaping is required, as with a traditional pool, which can make the total finished cost of natural pools even more competitive. Moving water and the natural predators of mosquito larvae that will inhabit chlorinefree water will make natural swimming pools practically mosquito-free.” Whole Water Systems LLC, in Idaho, concurs that natural pools deploy “systems that have lower maintenance costs than conventional pools.” For a traditional pool, an oxidation system using a generator powered either by traditional electricity or ultraviolet light-capturing solar panels is a chemical-free way to keep water sanitized, reports For greater sustainability and cost savings for traditional pools, the UK’s Poolcare Leisure Limited suggests monitoring for leaks; using a cover overnight and during extended periods of inactivity to reduce water loss due to evaporation; and utilizing recycled glass in the water-filtering system to save 30 percent in energy costs. According to the Sierra Club, covers also prevent pools from becoming a death trap for pets and wildlife and keep pool water cleaner to reduce pumping needs. July 2018


“When a child plants a seed, tends it over time and ultimately pulls a carrot out of the soil and eats it, they begin to know down in their bones that food comes from plants; that healthy food is delicious; and that we are part of a vast and beautiful web of life ~Whitney Cohen

Melle V/

healthy kids

THE JOY OF DIRT Gardening Connects Kids to Nature by Barbara Pleasant


hildren benefit from a close connection with nature, and there’s no better place to learn about plants and soil than a garden. Families don’t need lots of space, as even a small collection of potted plants holds fascination for youngsters. The first step is to understand a garden as seen by a child that may be more interested in creative play than in making things grow. Whitney Cohen, education director at Life Lab, a nonprofit that promotes garden-based education in Santa Cruz, California, thinks kids benefit most from what she calls “dirt time”—spent outdoors interacting with plants, animals, soil and everything else. “When a child plants a seed, tends it over time and ultimately pulls a carrot out of the soil and eats it, they begin to know down in their bones that food comes from plants; that healthy food is delicious; and that we are part of a vast and beautiful web of life,” Cohen says. This learning process may not match a parent’s idea of a lovely garden. “Children don’t make neat rows. They water leaves and flower petals rather than the roots. They accidentally step on young seedlings. Gardening with children is messy and chaotic, but 26

Washington, D.C.

there is always learning going on beneath the surface, just out of sight,” says Catherine Koons-Hubbard, nature preschool director at the Schlitz Audubon Nature Center, in Milwaukee, Wisconsin. Growing nutritious vegetables like cherry tomatoes allows kids to see, touch and possibly smash a food as they get to know it, increasing the likelihood that they will eventually eat it.

Incorporate Play Spaces “Children might rather be playing than following instructions,” Koons-Hubbard counsels, but it’s easy to incorporate space for free play in the garden. Depending on a child’s imagination and which toys are used, a spot of diggable soil in the shade might morph into a dinosaur refuge, pony farm or secret place for fairies. Kids are also attracted to stepping stones, which encourage hopping, stretching and even counting. Don’t be surprised if kids turn some of them into a stage or a place to stack rocks or leaves. Children love mixing soil and water together into mud. When given a bucket of clay, soil and water, kids quickly discover they can use mud to paint, sculpt or make fantasy

pies decorated with leaves, sticks or flowers. “Playing in mud fully engages the senses, and there are studies that show it can benefit the immune system and make us happier,” says Leigh MacDonald-Rizzo, education director at the Ithaca Children’s Garden, in New York. References include the University of Bristol, UK, University of Colorado Boulder and University of California, Los Angeles. “Mud isn’t anything, really, and that open-ended quality lends itself to joyously creative play that helps children develop a relationship with the natural world,” she says.

Top Tools for Kids Small children notice things close to the ground, which become even more interesting when seen through a magnifying glass. Sturdy kids’ versions in bright colors are easy to find if they get misplaced outdoors. Curious children love getting a closeup look at worms and other critters in the worm bin or compost pile, or the structures inside flowers. “But when we just let the children explore, they’ll find loads of intriguing objects we may never have thought of, like water caught on the fuzzy underside of a leaf, a sparkly rock or rough tree bark,” Cohen says. Children love to water plants, especially during hot summer weather. Small watering cans that hold only a little water are easy for kids to handle and limit overdoing it. Waterfilled spray bottles also encourage exploration while keeping kids cool. Digging to discover what’s underground comes naturally to kids, and preschoolers do best with toy-size tools

with short handles. Older kids can control child-size spades and rakes better than heavier adult tools.

Keeping Outdoor Space Safe Remove the worry from gardening with kids by minimizing safety risks. Replace poisonous or prickly plants with vegetables, herbs or edible flowers and teach kids of all ages not to eat plants unless they have first been checked by an adult. Insects can be both interesting and threatening, and flying insects often are attracted to bright colors. Dress kids in light, neutral colors to avoid unwanted attention from bugs. Avoid chemical fertilizers and sprays, and opt for organic solutions.


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Publish One of the Nation’s Leading Healthy Living Magazines Natural Awakenings Magazine

is ranked 5th Nationally in Cision’s 2016 Top 10 Health & Fitness Magazines list ®

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Women’s Health – 1,511,791 Weight Watchers Magazine – 1,126,168 Dr. Oz The Good Life – 870,524 Vim & Vigor – 789,000 Experience Life – 700,000

Cision® is the world’s leading source of media research. For more information, visit or follow @Cision on Twitter.

Own a Natural Awakenings Magazine Turn Your Passion Into A Business

As a Natural Awakenings publisher, you can empower yourself and others to create a healthier world while working from your home earning an income doing something you love! No publishing experience is necessary. You’ll work for yourself but not by yourself. We offer a complete training and support system that allows you to successfully publish your own magazine.

• Meaningful New Career • Low Initial Investment • Proven Business System • Home-Based Business • Exceptional Franchise Support & Training

For more information: or call 239-530-1377 *Natural Awakenings recently received the prestigious FBR50 Franchise Satisfaction Award from Franchise Business Review.

Contact us about acquiring an existing publication FOR SALE highlighted in RED* Natural Awakenings publishes in 75 markets across the U.S. and Puerto Rico (listed below). • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

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Coming Next Month

Four Steps to Authentic Living How to Live a Deeply Joyful Life

Multilevel Healing Plus: Simplified Parenting

by Jan Desai

1. Connect with the inner voice. Uncovering authenticity comes from within. We learn to discern and heed the inner voice of wisdom through daily silence, a still space that allows messages to resonate. This ever-present guidance system is always spot on. The key is to connect often. Be grateful for the fruits of quiet moments. Maybe they occur during prayer and meditation, in the shower, walking in solitude without earphones or driving with the radio off. Breathe deeply, cherishing an open heart. Gut feelings often presage inner knowing.

2. Realize the difference between soul and ego. Connected with our soul—the seat of everything positive, the venue of all potential and light—we experience spaciousness, unconditional love and complete support. If accusations, blame or heavy judgment arise, it’s just the ego trying to maintain the status quo. By dismissing its raging, it dissipates.

3. Reconnect with authentic selfhood. We must banish every misconception and lie we tell about ourselves. Falsehoods define us just like the things that are true. Take a good, long look in the mirror and ask, “Who is this person? What has

made me who I am today? What experiences have created this unique divine work? Are my eyes alight or dim? What am I feeling? Am I weighed down by burdens, exhausted by current choices?” Simply ask the questions; don’t look for answers, but be wary of the ego’s vote for falsehoods.

4. Find some crazy joy. Beginning today, do one new thing daily that brings joy. Temporary happiness builds and reinforces joy, but soul-deep joy weaves a base of strength within. It’s an attitude—an outlook. When we are flourishing spiritually, emotionally and physically, it evokes joy in how we live and feel. Move out of familiar comfort zones and do something unexpected. Pursue a heartfelt desire long delayed. Watch a comedy with friends. Take a dance class. Call an old friend. Volunteer somewhere nurturing. Be in this moment. Understand that this is what life will feel like when living authentically, free of masks and pretense— when each day is meaningful and suffused with joy. Remember, authentic living is about the journey, not the destination. Jan Desai is a wife, mother, entrepreneur and visionary who transformed her life at age 50 by breaking with conventions. She shares her lifetime of learning at

To advertise or participate in our next issue, call

202-505-4835 July 2018


calendar of events TUESDAY, JULY 3 Active Flexibility Workshop – 7-8:30pm. This workshop will include a dynamic warm-up sequence, soft tissue preparation (foam rolling and trigger point release), nerve glides and muscle activation and strengthening, including positional isometrics. Focus will be on the spine and back. $35. Elements Center, 2233 Wisconsin Ave, Ste 217, NW. Register: FrontDesk@ Info:

THURSDAY, JULY 5 Stress, Hormones and Health – 7pm. Free online class will address the most common mistakes that people make regarding trying to lose belly fat. Why you feel tired and cannot find the energy to get anything done. Free. Regenasyst Wellness and Health, virtually, online. Register: Info: 703454-9326 x0 or

SATURDAY, JULY 7 Thrive Baltimore Presents Vegan Marketplace – 12-6pm. Come out and join us as Baltimore-area businesses and organizations show us what vegan goods and services they have to offer. Free. Thrive Baltimore, 6 E Lafayette Ave, Baltimore, MD. Info: or Events/197364197656861. Healing Through Your Akashic Records – 1-5pm. 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. Rising Phoenix Holistic Center, 9028 Prince William St, Manassas, VA. Register: 703- 392-9200. Info:

SUNDAY, JULY 8 Yoga for Travelers – 1-3pm. Join Elizabeth Finnan C-IAYT, 500 RYT, for this unique workshop on how to practice your yoga when you travel. Handout and 4 practices provided. All levels welcome. No yoga experience required. Wear comfortable clothing. $32 for Rise members or $40 for nonmembers. Rise WellBeing Center, 11130 Sunrise Valley Dr, Ste 150 (right side of building), Reston, VA. Register: RiseWell Being.Center/Special-Events. Info: 703-429-1509.


special event

Psycho-Bio-Acupressure (PBA) Level 1 Course

Presented by Manifesting Your Authentic Self LLC. with Dr. Fairouz Rouzaud, Director of the Institut Delatte de Psycho-Bio-Acupressure. This is the first course to become a Five Point Touch Therapy PBA practitioner. PBA is a method that releases the emotional blockages which can disrupt our lives by preventing us from being ourselves. $330.

Monday, July 9 • 9am-5pm Through July 10.

SpringHill Suites Marriott, Gaithersburg, MD. Register with Manon Billette at


Washington, D.C.



Chakra Healing – 7:30-9pm. With author Michelle Fondin. Chakra Healing for Vibrant Energy digests the ancient tradition of working with the seven chakras, using every aspect of the mind, body and spirit. Learn how to improve energy and vitality with practices and meditations. Books for sale and signing. Patrick Henry Meeting Room, Patrick Henry Library, 101 Maple Ave E, Vienna, VA. Info: 703-938-0405 or Library/Branches/Patrick-Henry.

Writing Your Truth – 4:30-6pm. With Elise Wiarda. Experience the powerful, mysterious and often surprising gifts that emerge as you listen to poetry, participate in simple exercises and begin to write. $20 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202483-8600 or

THURSDAY, JULY 12 Lunch ‘n Learn - Make a Great Day – 121pm. Kerry Wekel O, MBA; coach, yoga instructor, award-winning author and HR Director. Her book and program Culture Infusion: 9 Principals for Creating and Maintaining a Thriving Organizational Culture will transform and propel you to perform at your highest and happiest capacity. Lunch is provided by Rise. Free. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150 (right side of building), Reston, VA. Register: RiseWell Being.Center/Special-Events. Info: 703-429-1509.

SATURDAY, JULY 14 Doggie Dip – 11am-2pm. Get ready for the dog days of summer with a clean canine. Bring your furry friend to Dawson’s for a dip. We provide the fun, shampoo and water. You do the washing. We will have doggy samples plus local vendors your dogs are sure to enjoy. This is an outdoor event. Weather permitting. Free. Dawson’s Market, 225 N Washington St, Rockville. Info: 240-428-1386 or Toward a Thriving Home Yoga Practice – 2-5pm. With Dr. Miles Braun. Build a thriving home yoga practice by learning foundational yoga poses, accessible meditation, key philosophical teachings and scientific findings about yoga. $20 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or


special event Illuminate Fairfax Mind-Body-Spirit Festival Featuring Energywork, Bodywork, intuitive readers, crystals, essential oils, luxurious spa products, jewelry and gifts, free workshops and more. $6 at the door or save $1 if purchased online.

Sunday, Juy 15 • 11am-6pm

The Illuminate Festivals, Tysons Corner Marriott, 8028 Leesburg Pike, Vienna, VA. Info: Tips and Tricks for Healthier Travel – 3-4:40pm. Don’t let travel derail your health goals. Learn the best strategies for planning and taking the healthiest trip of your life. Natural Living for Busy Professional Meetup Group, Dawson’s Market, 225 N Washington St, Rockville, MD. Register: Meetup. com/Natural-Living-for-Busy-Professionals/ events/251386260.

Restorative Yoga with Reiki Healing – 6:308:30pm. With Elizabeth Finnan. Restorative yoga is gentle, with the use of props to support the body for peaceful relaxation. Reiki is a Japanese practice of sharing life force energy. In this workshop, you will experience the powerful healing combination of the two together. Wear comfortable clothing. $32 for Rise members and $40 for nonmembers. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150 (right side of building), Reston, VA. Register: RiseWell Being.Center/Special-Events. Info: 703-429-1509. Stress, Hormones and Health – 7pm. See July 5 for details. Free. Regenasyst Wellness and Health, virtually, online. Register: Treat Info: 703-454-9326 x0 or What Works for You - Holistic Choices – 7-9pm. Come discuss what holistic living means and hear how other holistic parents implement decisions in their lives on a personal, familial and social level. Discussion facilitated by our new chapter co-leaders Shannon Pacheco and Jenn Michaelree Squire. First meeting is free and then $30/ year membership. Arlington/Alexandria Chapter Holistic Moms Network, Unitarian Universalist Church, 4444 Arlington Blvd, Arlington, VA. Info: or Chapters.

FRIDAY, JULY 20 Soundscape by WovenGreen – 7:30-9pm. A meditative, healing sound experience which weaves native flutes, singing bowls, vocal toning, nature sounds and stringed instruments. $20 in advance or $25 at the door ($20 at the door for Rise members). Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150 (right side of building), Reston, VA. Register: RiseWellBeing. Center/Special-Events. Info: 703-429-1509.

SUNDAY, JULY 22 Introduction to Essential Oils – 3-4:30pm. A relaxed introduction to essential oils and how to use them effectively to achieve the health outcomes you’re seeking. Plus make a roller bottle blend to support your top health concern. Holistically Healthy Home, 122 Moore Dr, Rockville, MD. Register: Info: Make a Great Day – 3-5pm. With Kerry Wekelo, MBA, coach, yoga instructor, award-winning author and HR Director. In this interactive workshop, Kerry will share valuable mindful insights and specific techniques to elevate your day-to-day interactions with friends, family, co-workers, organizations and clients. $40 for Rise Members and $50 for nonmembers (includes book and cube tool). Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150 (right side of building), Reston, VA. Register: RiseWellBeing.Center/Special-Events. Info: 703-429-1509.

MONDAY, JULY 23 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: Arlington

TUESDAY, JULY 24 Lighten Your Load – 6:30-8:30pm. In this workshop, you will learn different methods for cutting ties or energetic chords. By cutting the chords, only the positive ties (love) remain and the unhealthy negative ones are removed. $29 for Rise members and $35 for nonmembers. Rise Well-Being Center, 11130 Sunrise Valley Dr, Ste 150 (right side of building), Reston, VA. Register: RiseWell Being.Center/Special-Events. Info: 703-429-1509.

FRIDAY, JULY 27 Yoga and Writing – Through July 29. Women of all ages and all yoga levels welcome. Women with a desire to write, rest, relax and live in harmony with nature. Come with your journals or laptops to work on that writing project, blog post, poems, creative writing, memoir or narrative or article. Still Rock, VA (Outside of Middleburg, VA. About 1.5 hours from DC.) $500 per per-

son (optional two payments of $275). Register: or

SATURDAY, JULY 28 Easy Fun Raw – 11am-12:30pm. How to add more raw food to your family’s diet for your heath and for the planet. Cosponsored by the Friends of the Reston Regional Library. Reston Meeting Room 1 and Reston Meeting Room 2, Reston Regional Library, 11925 Bowman Towne Dr, Reston, VA. Info: 703-689-21700 or Library/Branches/Reston-Regional. Tips and Tricks for Healthier Travel – 3-4:40pm. Don’t let travel derail your health goals. Learn the best strategies for planning and taking the healthiest trip of your life. Natural Living for Busy Professional Meetup Group, Dawson’s Market, 225 N Washington St, Rockville, MD. Register: Meetup. com/Natural-Living-for-Busy-Professionals/ events/251386260.

plan ahead MONDAY, AUGUST 27 Laughter Yoga – 6:30-7:30pm. Please join us for a playful and fun practice that has been prov-

en 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: Arlington

SATURDAY, SEPTEMBER 8 Yoga Teacher Training: Free Info Session – 4-6pm. Come to our free yoga teacher training open house. Bring your questions, get to know the teachers and alumni and enjoy a mini Yin Yoga Practice. Register in advance so we know to expect you. Blue Heron Wellness, 10723B Columbia Pike, Silver Spring, MD. Register: Teacher-Training. Info: 301-754-3730.

FRIDAY, DECEMBER 28 Explore Yoga and Culture: A New Year’s Journey to Laos and Cambodia – 10am-2pm. Through Jan 5. This pilgrimage of ancient civilizations will reveal and inspire a deeper seat of knowledge, passion for life and connection with a curious like-minded, community. Join fellow world travelers for a New Years that will promise memories for a lifetime. $3495 (shared double room). International Yoga, Cambodia and Laos (Southeast Asia). Register: InternationalYoga. com/Retreats/Lao-Cambodia-Mimi-Hawah. Info:





plus: Multilevel Healing

plus: Yoga for Flexibility

Simplified Parenting

Joint Health


Game Changers plus: Chiropractic

Our Readers are Seeking Providers & Services for:

Our Readers are Seeking Providers & Services for:

Alternative Healing Ayurveda • Chiropractic Integrative Physicians Natural/Organic Foods • Yoga ... and so much more!

Our Readers are Seeking Providers & Services for:

Activity & Exercise Facilities Community Activist Groups Functional Medicine Mobility Supplies Natural Healthcare Practitioners ... and so much more!

Bodywork & Energy Healing Educational Activism General, Advanced & Sports Chiropractors Physical Therapy Wellness Trainers & Coaches ... and so much more!

Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:

202-505-4835 July 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.

sunday Sunday Morning Meditation Class – 10:30am-12:30pm. 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: Jazz Brunch – 11am-2pm. 4th Sun. An allyou-can-eat brunch buffet that includes an extended breakfast hot bar, salad bar, a locallymade bagel and lox station, a made-to-order omelet station, waffle station, dessert and mimosa tasting. $16.99/person and $6.99 for kids 4-10 and free for kids 3 and under. Dawson’s Market, 225 N Washington St, Rockville, MD. Info: Mindfulness in Recovery – 6:30-8pm. This group is open to new meditators and seasoned practitioners alike with a common interest in the intersection of Buddhist teachings and 12 Step recovery. All 12 Steppers are welcome and we ask that participants have at least 90 days of continuous recovery and a working relationship with a home 12 Step recovery group be established before attending your first meeting. This group is not a replacement for our individual 12 Step programs. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: .org.


Early Morning Meditation – 7:30-8:15am. A beautiful way to start your day, with a 30-minute meditation and optional 15-minute discussion following. Drop-ins welcome. A project of the Insight Meditation Community of Washington (IMCW). The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info:

The Beauty StartUp – 3-5pm. In this workshop participants will create a gel base product for hair styling. Material needed flax seed, aloe vera and vitamin E. Project Access Resource Center, 14009 Castle Blvd, Ste 201, Silver Spring, MD. Register: Info:


The Beauty StartUp Mini Product Line – 3-5pm. The Beauty Start Up will showcase mini products lines created and developed by youth. The lines consist of makeup, hair and fashion accessories. Homemade, 100% all-natural products for grooming and beauty essentials. Product samples. Project Access Resource Center, 14009 Castle Blvd, Ste 201, Silver Spring, MD. Register: Info:

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

Logo Designing for Beginners – 3-5pm. Participants will create a realistic logo for products and or tradename. Project Access Resource Center, 14009 Castle Blvd, Ste 201, Silver Spring, MD. Register: Info:

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:

Washington, D.C.

The Beauty StartUp Washi Apparel – 3-5pm. Washi Apparel youth of all ages who are registered and pre-registered have a unique opportunity to create a T-shirt, head bands and wearable fashion for back to school. From backpacks to ball caps. Tools and fabrics are provided. Project Access Resource Center, 14009 Castle Blvd, Ste 201, Silver Spring, MD. Register: Info: All-Levels Iyengar Yoga Classes – 5:45-6:45pm. All-Levels classes are for you, beginner on up. If you like small classes and are interested in understanding why you are doing what you do, come check out a class. First class is free or $16/class. Yoga 4 All Bodies, 12021 Creekbend Dr, Reston, VA. Info: 703-297-2224 or


Breathing in Wellness Mindfulness Series – 6:15-7:15pm. This four-part series will help you develop mindfulness skills to combat stress, anxiety, and uncertainty in everyday life; welcome to attend one or all sessions July 10, 17, 24 and 31. Free. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or

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

Pet Loss Support Group – 6:30-7:30pm. 1st Tues. This group, facilitated by Dr. Karen Randall (DVM), is a safe place to share your grief with others who have also lost a beloved pet and or service animal. It’s a place to share memories, stories and to learn how to work through grief. Attendees are encouraged to bring a photo or a memento of their fuzzy companions to share. The Big Bad Woof, 6960 Maple St, NW. RSVP: Info: 202-291-2404 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: Farmers’ Market – 11am-2pm. Every Wed until October. Instead of giving your money to large corporations, support our local farmers and small business owners and shop Dawson’s Farmers Market. Enjoy fresh fruits, vegetables, plants and flowers. Crafts, music, beer and wine and great food from our BBQ pit. Dawson’s Market, 225 N Washington St, Rockville, MD. Info: 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.



All-Levels Iyengar Yoga – 11:45am-12:45pm. See Friday for details. First class is free or $16/class. Yoga 4 All Bodies, 12021 Creekbend Dr, Reston, VA. Register: 703-297-2224 or

All-Levels Iyengar Yoga – 9:45-10:45am. See Friday for details. First class is free or $16/class. Yoga 4 All Bodies, 12021 Creekbend Dr, Reston, VA. Register: 703-297-2224 or 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:

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 11.


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 6.


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 23.


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 11.

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.


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 27.


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


Neck Back & Beyond Wellness Center 10195 Main St, Ste D, Fairfax, VA 703-865-5690 • We design interactive sessions for you and your staff to better understand the physical, mental and emotional costs of many common work management habits. Individual or team coaching for ongoing leadership, management and health development support to create the peak performance habits you need. See ad, page 11.


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.


11130 Sunrise Valley Dr., Ste 150, Reston, VA 703-429-1509 Looking for more peace and well-being in your life? Come nurture yourself and experience the inherent healing of nature. Rise offers a relaxing indoor garden area, Mindful Movement, yoga, meditation and wellness classes, one-on-one sessions including reiki, and Healing Touch to give you the personalized attention you desire. Discover how good you can feel! See ad, page 3.


Neck Back & Beyond Wellness Center 10195 Main St, Ste D, Fairfax, VA 703-865-5690 • Let us help you integrate the healing power of essential oils into your home and personal care routines. We offer free ongoing classes each month. Individual and group consultations are available by appointment. See ad, page 11.

July 2018



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



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.


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

Rejuvenation & Detoxification program provides guidance to restore balance and health with lifestyle tips on diet, hydration, digestion and internal cleansing and detoxification with integrative athome and spa strategies.


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 6.


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.




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 emphasiz es nut r it ion , 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.


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.


11130 Sunrise Valley Dr., Ste 150, Reston, VA 703-429-1509 Looking for more peace and well-being in your life? Come nurture yourself and experience the inherent healing of nature. Rise offers a relaxing indoor garden area, Mindful Movement, yoga, meditation and wellness classes, one-on-one sessions including reiki, and Healing Touch to give you the personalized attention you desire. Discover how good you can feel! See ad, page 3.

Being a traditionalist, I’m a rabid sucker for Christmas. In July, I’m already worried that there are only 146 shopping days left. ~ John Waters 34

Washington, D.C.


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


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 11.


717-789-4433 • 100% USDA-certified organic all grown at our farm in southcentral Pennsylvania. Join for our weekly produce deliveries t h rou g h a C om mu n it y Supported Agriculture (CSA) membership. See ad, page 3.



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 11.


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 35.


Great Falls, VA 703-738-4230 •




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.


11130 Sunrise Valley Dr., Ste 150, Reston, VA 703-429-1509 Looking for more peace and well-being in your life? Come nurture yourself and experience the inherent healing of nature. Rise offers a relaxing indoor garden area, Mindful Movement, yoga, meditation and wellness classes, one-on-one sessions including reiki, and Healing Touch to give you the personalized attention you desire. Discover how good you can feel! See ad, page 3.


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

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 35.

Neck Back & Beyond in Fairfax, VA, offers chiropractic and naturopathic care, acupuncture, massage,reflexology, lymphatic drainage and more. See ad, page 11.

Life isn’t always about fireworks. Your fireworks will come, and they’ll fizzle out just as fast. Life’s an experience, not a destination. ~Marilyn Grey

July 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 Washington, D.C. July 2018  

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

Natural Awakenings Washington, D.C. July 2018  

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