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Diabetes Action Plan
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I certainly need a month where giving thanks is a theme and I am speculating that many of you need it as well. It feels like we have been bombarded with bad news—the unrelenting and devastating weather catastrophes, the disheartening (but not surprising) scandals within the entertainment industry and the level of animosity and uncertainty within our own, beloved city of Washington, D.C. Is being thankful this November just too much to ask this time around? Yet, it comes upon us, as it does every year. We gather around the table, whether it be our own with family or at the home of a friend, and pause to think of the blessings that we have. It is easy for us to complain and feel discouraged but, as an occasional complainer myself, I find that it is not particularly satisfying and certainly doesn’t help to alleviate the problem. Complaining may even alienate us from those close to us, who find that our dismal attitude turns us into “Debby Downer” from the reruns of Saturday Night Live. Harvard researcher, Shawn Achor, and many others have been looking at the impact that “thinking about positive things” can do to change your life. What they have found is that a person’s external world—the house they live in, the job they have, the amount of money they possess—only predicts 10 percent of any person’s long-term happiness. That means that 90 percent of your happiness is predicated by the way your brain processes the world—either positively or negatively. Achor’s widely viewed TED Talk on this subject is well worth watching, for both the scholarship and the humor. In several research studies on the subject, including the ones at Harvard, scientists noticed that if you can raise somebody’s level of positivity in the present, their brain experiences “a happiness advantage.” This is when your brain, fueled by positivity, is actually rewired internally and then performs significantly better than when that person is negative or stressed. Individuals enjoying the “happiness advantage” see their intelligence level increase, their creativity is enhanced, energy levels rise and that individual is 31 percent more productive. The researchers also have provided some specific steps to generate gratitude in our lives. All it takes is a two-minute practice of naming things for which you are thankful over the course of 21 days in a row. Most recommend writing in a gratitude journal, as the physical act of writing out those items worthy of thanks heightens the experience and helps the brain to do the work of changing. So maybe a month of thanks is just what we all need right now—and the perfect time to start a daily practice of gratitude. I am thankful for amazing practitioners in our region, particularly those who focus on preventing and reversing diabetes. We have a number of articles this month that supports lifestyle changes that enable almost anyone to overcome Type 2 diabetes. This is most important now as we see the rates of this disease exploding. I am also thankful for all the practitioners who are a regular part of our family, as well as the newest additions to Natural Awakenings, like The Mindfulness Center, Alexis Sullivan Coaching, author Serena Wills, John Mays of Fitness Together, in Chantilly, Eider Lyddane of In Good Company and Lou Stevens of Optimum Health and Wellness, in D.C. I am also thankful for you, dear readers, who let me know how much we impact your lives and those who read us each month and then pass along the good news that we share with their friends and family. Yes, there is a lot to be thankful for—and now even more reason to name and claim it. With Thanksgiving,
Robin Fillmore, Publisher
contents 6 newsbriefs 8 healthbriefs 1 1 ecotip 12 globalbriefs 8 17 inspiration 20 wisewords 22 firstperson 24 consciouseating 11 25 community spotlight 26 yoga spotlight 12 28 naturalhealth 29 healthykids 30 fitbody 32 naturalpet 34 calendar 38 resourceguide
advertising & submissions HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 202-505-4835 or email Robin@NaturalAwakeningsDC.com. Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Robin@NaturalAwakeningsDC.com. Deadline for editorial, news briefs and health briefs are due by the 10th. CALENDAR SUBMISSIONS Submit Calendar Events online: NaturalAwakeningsDC.com within the advertising section. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.
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.
14 PREVENTING, REVERSING 14 AND MANAGING DIABETES NATURALLY by Linda Sechrist
THANKSGIVING Ways to Focus on What Really Matters by Marlaina Donato
18 SACRED SILENCE Discover the Benefits of Quiet at a Silent Retreat
by April Thompson
20 LISSA RANKIN ON
MOVING FROM FEAR TO FREEDOM by April Thompson
22 THE RISE OF DIABETES Steps You Can Take to Stop It by Margrita Kullick
24 ABOLISHING DIABETES Using Nutrition for Prevention by Elizabeth McMillan
How It Affects Us All by Dr. Isabel Sharkar
30 TRY SOME STRETCHES Four Ways to Flex Our Muscles by Marlaina Donato
31 SCI-FI IS NOW SCI-FACT by gLou Stevens
32 DIY FIRST-AID FOR DOGS
Seven Natural Home Remedies by Karen Becker
HELP REBUILD PUERTO RICO’S NATURAL HEALTH COMMUNITY
Support Natural Awakenings publishers Luis Mendez and Waleska Sallaberry as they work to rebuild the community they have created the past 15 years. Become involved at: GoFundMe.com/ NaturalAwakeningsPR Fundraiser
newsbriefs Open Saturday Volunteer Day at Arcadia Farm
ome get your hands dirty, learn about sustainable agriculture and help grow vegetables for neighbors that have a hard time getting access to affordable nutritious food. All are invited to join the Arcadia Center for Sustainable Food and Agriculture for their Open Saturday Volunteer Day, starting at 9 a.m. on November 11. Volunteers willbe able to weed, hoe, plant, sometimes even harvest at Arcadia Farm at Woodlawn—on land that once belonged to George Washington. Depending on the season and the weather, your morning may include collecting eggs and feeding the chickens, learning to use a scuffle hoe, spreading compost and wood chips, painting signs, repairing fences or building simple structures. Long sleeves and pants are recommended. Volunteers must wear closed-toe shoes and it is always a good idea to bring a sun hat and bring a refillable water bottle. There are bees on the property busily pollinating our plants, and insects and thorns—and dirt. This is a great way to get introduced to Arcadia’s work and staff, and discover other ways you can help achieve their mission of creating a more equitable, sustainable and delicious food system. Location: 9000 Richmond Hwy, Alexandria. To sign up, visit ArcadiaFood.org/ Programs/Arcadia-Farm.
New Findings on Cancer with Dr. Gant: Free Webinar Series
harles Gant, M.D., Ph.D., is an author, physician and educator, specializing in functional medicine, genomics and precision medicine to address the root causes of medical disorders. He will be offering two new webinars this month on cancer and the metabolic aspects of treatment. The first webinar, offered from 8 to 9 p.m. on November 1, will address the question of whether cancer cells can be detoxified and rehabilitated back into norCharles Gant mal, differentiated cells. In the second webinar, Gant will answer the question: “Do cancer cells form protective biofilms and can they be dismantled to allow access of various treatments?” This webinar will be offered from 8 to 9 p.m. on November 15. Gant is on the forefront of exploring new information on cancer prevention and treatment, which challenges the prevailing genetic theory. Cancer may be far more of a metabolic disorder than a genetic disease. Learn from Gant about how you can apply these understandings in your lifestyle and healthcare choices. These free webinars are hosted by National Integrated Health Associates, based in Washington, D.C. For more information and to register, visit NIHAdc.com/Seminars/ 6
Illuminate Annapolis in November
f you’ve ever wondered about trying reiki, acupuncture, massage, healing crystals, intuitive readings, astrology, essential oils or tarot (and more!), the Illuminate Annapolis Mind-Body-Spirit Festival, from 11 a.m to 6 p.m. on November 12 is a great place to start. The event will be held at the Student Union at Anne Arundel Community College. Throughout the day, 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. Attendees will have the opportunity to choose from three free intensive workshops per hour. These talks will feature a wide range of topics, from the power of crystals to accessing past lives. Participants will also have the opportunity to shop their way down the feng-shui-inspired aisles for handmade jewelry, unique holiday gifts and clothing, luxurious spa products and fascinating books. This wonder-filled day of natural health and spiritual rebalancing seeks to create a welcoming as well as an inclusive place to learn, connect and enhance one’s well-being. Festival founder, Judy Bazis encourages attendees to “just look around, see what you are naturally drawn to and give it a try.” There is always plenty to discover, for everyone from the newly curious to the avid practitioner. Cost: $5 with free admission for active and veteran military, children, 16-andunder. Location: 101 College Pkwy., Arnold, MD. For more information, visit IlluminateAnnapolis.com.
Beyond Maria: Coming Together to Help Rebuild Puerto Rico
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uis Mendez and Waleska Sallaberry, the publishers of Natural Awakenings Puerto Rico (PR) edition for the past 15 years, have a simple request: “Please help us rebuild.” Mendez and Sallaberry are remarkable community leaders, having not only launched what is now PR’s No. 1 health and wellness publication, but also having originated and managed the most important annual health and wellness expo in PR and the Caribbean, created a natural health network of discounted services with more than 1,000 providers and 250,000 members, and founded an alternative eco-school to serve PR’s western coast. Natural Awakenings publishers have created a GoFundMe account to support their efforts to rebuild PR’s holistic health and wellness community at a time when healing services are desperately needed. Mendez and Sallaberry will be trustees of this fund and will disseminate the proceeds to the people and organizations in PR at their discretion. Natural Awakenings Publishing Corporation CEO Sharon Bruckman says, “Through this campaign, we are offering a way to directly affect the natural health community in Puerto Rico, allowing for continued sustenance in the months to come.”
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cientists from the Research Institute for Endocrine Sciences and Shahid Beheshti University of Medical Sciences, both in Tehran, Iran, investigated the impact on leading diseases of regularly eating onion and garlic (both belonging to the genus Allium). Using data from more than 12,000 people for an average of six years, researchers assessed their onion and garlic consumption using a food frequency questionnaire and compared those measurements with blood pressure and incidences of both cardiovascular and chronic kidney disease. The scientists discovered the subjects that ate more onion and garlic regularly had risk reductions of 64 percent in cardiovascular disease, 32 percent in chronic kidney disease and 25 percent in hypertension compared to those that ate less of them.
TEETOTALERS ENJOY LESS HEART DISEASE In a meta-analysis of 45 research studies covering thousands of subjects led by Canada’s University of Victoria, in British Columbia, researchers found that former and occasional drinkers have a 45 percent increased risk of heart disease than nondrinkers. This discovery contradicts the widely held belief that occasional alcohol consumption reduces the risk of coronary heart disease.
Onions Healthy for Heart and Kidneys
Overtime Hours Linked to Tooth Decay
esearchers from the Tokyo Dental College, in Japan, have discovered a link between excessive overtime work and oral health by comparing overtime hours worked per month with the rate of untreated tooth decay. Of 951 financial workers studied, 13 percent of the men with no overtime hours reported tooth decay, while 19 percent of those working up to 45 hours of overtime per month did. This increased to 27 percent for those working 45 to 80 extra hours per month and exceeded 31 percent for those logging more than 80. Workers with the most overtime hours were more likely to list “too busy with work” as their reason for leaving decayed teeth untreated. The results came after adjusting for differences in age, education, smoking, snacking, dental visits and oral hygiene.
Nejron Photo/Shutterstock.com Maks Narodenko /Shutterstock.com
Aerobics Improve Brain Function
esearchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, have found that aerobic exercise increases overall brain volume and gray matter, and helps improve brain function. Thirty-five adults with mild cognitive impairment were split into an aerobic group and a stretching group. The aerobic group participated in moderate-to-vigorous exercise four times per week for six months, while the others did stretching exercises at the same rate. The researchers used magnetic resolution imaging with each participant at the beginning of the study and after six months to determine potential changes in the brain. They found that both groups showed volume increases in gray matter regions linked to short-term memory, but the aerobic group displayed a larger preservation of overall brain volume. They also had greater improvements in cognitive function.
Cranberry Prebiotic Promotes Gut Health
esearch from the University of Massachusetts, Amherst, has found that the cell walls of cranberries contain xyloglucan, a complex sugar that feeds the beneficial, naturally occurring bifidobacteria, enhancing the body’s microbiome. “A lot of plant cell walls are indigestible, just like we can’t digest the special sugars found in xyloglucans,” explains nutritional microbiologist and researcher David Sela, Ph.D. “But when we eat cranberries, the xyloglucans enter our intestines, where beneficial bacteria can break them down into useful molecules and compounds.” Sela emphasizes the importance of prebiotics. “With probiotics, we are taking extra doses of beneficial bacteria that may or may not help our gut health,” he says. “But with prebiotics, we already know that we have the beneficial guys in our guts, so let’s feed them with more nutrients and things that they like.”
Go on a journey of self-discovery
The Wonders of Jasmine by Laina Poulakos he sensual and exotic fragrance of jasmine flowers helped Cleopatra to woo Marc Antony. In India, jasmine is revered as sacred to Vishnu and the flowers are often strung into garlands for votive offerings in religious ceremonies. Throughout the world, jasmine is used in many fine perfumes. It is very time consuming and uses a large amount of jasmine flowers to produce even small amount. Beyond the wonderful aroma of jasmine, essential oil made from the flowers are useful in relieving symptoms of many ailments. Known as an aphrodisiac, jasmine can aid in resolving impotence in men and frigidity in women. It is also a uterine tonic reducing menstrual cramps and has the ability to strengthen contractions, making it one of the best oils used in child birth. Jasmine is also very beneficial to the nervous system as it is a great stress reliever. The uplifting aroma of jasmine is soothing to the nerves and can help with depression.
Laina Poulakos is the founder of Mother’s Nature Store and a certified aromatherapist and herbologist. For a consultation and products, call 703-851-0087 or visit MothersNatureStore.com. See ad, page 8.
Through daily activities and self-inquiry you will learn to be your best self. Take the
Personal Growth Challenge Find it at AlexisSullivanCoaching.com/Products
Acupuncture and Herbs Simple Steps to Ease Delirium in Patients Diabetes Prevention
cientists from the Gifu University Graduate School of Medicine, in Japan, examined the impact of a combination of acupuncture and traditional herbal medicine on the rate of delirium in cardiovascular patients admitted into an intensive care unit. Of the 59 patients studied, 29 were treated with conventional care and 30 were given the same care, plus herbal medicine three times a day and acupuncture once a day. In the treatment group, incidental rates of delirium were 6.6 percent, significantly lower than the 37.9 percent rate found in the control group. This group also required fewer sedative drugs traditionally used to combat aggressive behavior in delirious patients.
Black Cumin Oil Helps Control Asthma
igella sativa oil (NSO), commonly called black cumin, is used to treat a variety of inflammatory conditions. Researchers from University College London, in the UK, and King Abdulaziz University, in Saudi Arabia, studied the impact of this oil on patients with asthma. Scientists divided 80 asthmatics into two groups of 40. One group was treated with 500 milligrams of NSO twice a day for four weeks. The other was given a placebo. The researchers used an asthma control score to measure improvement, along with pulmonary function testing and the level of blood eosinophils, disease-fighting white blood cells that indicate inflammation and allergic reaction. The researchers found normal eosinophil levels and significant improvement in the average asthma control test score for those in the NSO group, plus improved pulmonary function, compared to the placebo group.
by Dr. Allan Tomson t is well-known that diabetes is a disease that can be devastating as we age. In the U.S., approximately one in four Americans now have either diabetes or pre-diabetes. It is estimated that diabetes cases have increased more than 700 percent in the last 50 years. Another staggering statistic—25 percent of those 65 and older have some form of diabetes. So how do we stop the trend? Type 2 diabetes is completely preventable and almost 100 percent reversible. By implementing simple, inexpensive lifestyle changes, such as eliminating sugar and grains from your diet, individuals can avoid the long-term dangers of this chronic disease. An example of what one might consider a wise, healthy choice is unsweetened Whole Grain Cheerios, combined with fat-free milk. This particular meal contains 24 grams of carbs and three grams of fiber. In a test, this raised blood sugar to just under 200. The optimal number is less than 140. From this example you can see that grains, even unsweetened ones, can raise sugar levels in the blood to unhealthy levels. Additionally, it is vital to avoid high fructose corn syrup, hidden in many foods. The way to prevent and/or reverse an existing condition is through diet and exercise. Drugs are not capable of doing this. You have to supply the body with the nutrition it needs. Many diabetes sufferers are deficient in micronutrients—specifically vitamins and minerals. There are now lab tests that measure this. A diet very low in carbohydrates and higher in the “good fats” (omega-3 fatty acids) is what your body thrives on. A plant-based diet with vitamin supplementation is a great choice. Exercises in the form of yoga, stretching, aerobics and interval training helps quiet insulin overproduction, decrease hunger and create significant health benefits.
Dr. Allan Tomson has been a holistic health practitioner for more than 30 years. He works with acute and chronic health problems using structural balance, nutritional and other lifestyle interventions at Neck, Back & Beyond, 10195 Main St., Ste. D, Fairfax. For more information, call 703-865-5690 or visit NeckBackAndBeyond.com. See ad, page 8.
Quick decisions are unsafe decisions. ~Sophocles 10
ecotip How to Properly Discard Cooking Oil Holiday meal traditions that kick off with a Thanksgiving turkey and continue through festive meals for New Year’s can produce lots of cooking oil and grease waste. Following proper disposal procedures protects both the environment and home plumbing. The U.S. Environmental Protection Agency reports that vegetable oils and animal fats share common physical properties and create similar environmental effects as petroleum spills, including coating and suffocating animals and plants; polluting food supplies and habitats; fouling shorelines; and clogging water treatment plants. Cooking oil and kitchen grease is the number one cause of stopped-up sewer pipes, according to Earth 911. Grease sticks to the lining of plumbing pipes in small particles, which catch onto each other and accumulate until
the growing mass can block and backup sewage lines, leading to a nasty mess and sometimes costly repairs. This potential problem can be avoided simply and easily. n For small amounts of kitchen grease such as lard, shortening or tallow that inevitably go down the drain, flush with cold water so that it solidifies, making it less likely to stick to pipes. n Freeze small amounts of used cooking fats, oils and grease in a container like a used coffee can with a tight-sealing lid, then place it in the trash.
n Larger and unfrozen quantities of used cooking oil may be taken to an area recycling center for proper disposal year-round. No special container is required and the liquid is emptied from the consumer’s container onsite. Don’t combine the contents with anything else, so it can be repurposed by vendors that collect it from the centers.
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Renewables Hit High Mark in UK
News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.
Monsanto’s toxic Roundup herbicide glyphosate has been found in all 10 California vintages tested, including organic wines. While glyphosate isn’t sprayed directly onto grapes because it would kill the vines, it’s often used to spray the ground in the vineyard to be absorbed via the roots. Sometimes, glyphosate drifts from conventional vineyards into nearby organic and biodynamic vineyards. Other times, the toxin remains in the soil after a conventional farm has been converted to organic; the chemical may persist onsite for more than 20 years. Glyphosate is patented as an antibiotic. Designed to kill bacteria, it harms both soils and human health, and has been cited as a human carcinogen by the World Health Organization.
Glyphosate Toxin Turns Up in Wines
In a major marker of renewable growth, sources of energy that includes wind, solar, hydro and wood pellet burning briefly generated more electricity—50.7 percent—than coal and gas in Great Britain for the first time on June 7. When nuclear sources are added, the number increased to 72.1 percent. Records for wind power are also being set across Northern Europe.
For glyphosate-related consumer information, search Actions at MomsAcrossAmerica.com.
Artificial Intelligence Helps Locate People and Wildlife
Sweden Dumps its Dumps Landfills generate environmental problems such as the greenhouse gas methane that warms the atmosphere and toxic chemicals from household cleaning products that pollute soil and groundwater. Installations are smelly, noisy and can breed disease-transmitting vermin, as well as harm wildlife. Recycling helps cut the volume of waste, but the bulk of all trash continues to fill these dumps. Sweden produces about the same amount of waste as other European nations, but less than 1 percent of its household refuse ends up in landfills. Thirty-two waste-to-energy (WTE) plants that have been operating across the country for years incinerate more than 2 million tons of trash annually—almost 50 percent of all waste. The country still recycles, but anything else normally ends up in the WTE incinerators, creating steam to generate electricity distributed on the grid. This system heats close to a million homes and powers more than a quarter-million, thus reducing Sweden’s reliance on fossil fuels. Sweden also helps to clean up other countries in the European Union by importing their trash and burning it. Because specific products contain materials that cannot be recycled or incinerated, some landfills are still necessary.
Artificial intelligence (AI) is helping doctors and scientists worldwide do their jobs better. In wildlife preservation, many researchers want to know how many animals there are and where they live, but Tanya Berger-Wolf, a professor of computer science at the University of Illinois at Chicago, states, “Scientists do not have the capacity to do this, and there are not enough GPS collars or satellite tracks in the world.” At AI-driven Wildbook.org, photos are uploaded by experts and the public and analyzed for species, age and even gender. One massive Kenyan study in 2015 prompted officials to alter their lion management program. Also, the locations of stranded victims of floods, earthquakes or other disasters can be determined via computer programmers writing basic algorithms that examine extensive footage. In flooded areas, AI technology can also find debris that harbors trapped people. AI techniques can even monitor social media sites to find out more about missing people and disasters.
Why Whales Leap High
Humpback whales are famous for their prodigious leaps from the water. A recent paper published in Marine Mammal Science proposes that breaching the surface and making a big splash serves as an acoustic telegram to communicate with far-off pods. The phenomenon may be compared to a distant drumbeat, which probably carries farther than the whales’ signature songs. Former University of Queensland marine biologist Ailbhe S. Kavanagh, Ph.D., and her colleagues observed 76 humpback groups off the coast of Australia for 200 hours between 2010 and 2011 and found that breaching is much more common when pods are at least 2.5 miles apart, with more local slapping of fins and flukes when fellow whales are nearby.
Paul S. Wolf/Shutterstock.com
Pedestrian Power Smart Street Lights Powered by Footsteps
Window Pain martin33/Shutterstock.com
Birds Die Flying Into Reflective Glass One night earlier this year, nearly 400 birds migrating north from Central and South America died in the midst of a storm from slamming into the 23-story American National Insurance Company skyscraper in Galveston, Texas. Among the victims were Nashville warblers, yellow warblers and ovenbirds. The American Bird Conservancy estimates as many as 1 billion birds die annually from colliding with glass in the U.S. as they see and therefore fly into the reflection of landscapes and the sky or inside vegetation. The exterior of the Galveston building, previously lit by large floodlights, is now illuminated only by green lights on its top level for air travel safety considerations. Other widely available means to protect birds include products to make residential and commercial windows less attractive to them. Specially placed tape or mullions creating stripes or patterns can help birds identify glass and avoid deadly crashes. Awnings, shutters and outside screens can also reduce bird collisions with buildings.
Get Outside oliveromg/Shutterstock.com
Black Friday Alternative This year, all REI outdoor outfitter stores will close on Black Friday and join hundreds of national and local organizations and like-minded brands to ask, “Will You Go Out with Us?” For the third year, the REI #OptOutside initiative will mobilize Americans to firmly establish a new tradition of choosing trails over sales on Black Friday, including camping under the stars instead of camping out at malls. For helpful ideas, visit rei.com/ opt-outside.
Conventional street lights collectively emit more than 100 million tons of carbon dioxide annually. The city of Las Vegas, a leader in municipal sustainability, has contracted with EnGoPlanet, a New York City clean tech startup, to install the world’s first Smart Street Lights powered by pedestrians’ footsteps via kinetic energy pads and solar energy. When someone steps on a kinetic tile, energy is created and goes directly to a battery. Petar Mirovic, CEO of EnGoPlanet, says, “Clean and free energy is all around us. Urban cities have to build the smart infrastructures of tomorrow that will be able to harvest all of that energy. This project is a small but important step in that direction.” Las Vegas Mayor Carolyn G. Goodman says, “Through our LEED-certified buildings, solar projects, water reclamation, alternativefueled vehicles and sustainable streetlights, Las Vegas continues to lead the way.” The company also cites Smart Street Light projects in Chicago, Detroit, Auburn Hills (Michigan), Asbury Park (New Jersey) and at stadiums such as the MercedesBenz Superdome, in New Orleans. View an illustrative video at Tinyurl. com/SmartStreetLights.
Preventing, Reversing and Managing Diabetes Naturally by Linda Sechrist
ore health practitioners today are recognizing both the mind-body connection, as well as energetic and metaphysical insights into preventing and reversing illnesses. As a result, those facing diabetes and other health challenges are accessing contemporary resources such as Louise L. Hay’s explanation of the emotional roots of disease in You Can Heal Your Life, and the medical science and natural methods explained by health researcher and author Gary Null, Ph.D., in No More Diabetes: A Complete Guide to Preventing, Treating, and Overcoming Diabetes. Applying a “both” rather than an “either” approach illuminates the importance of recognizing the ways our thoughts, emotions and lifestyle choices can impact chronic illness and long-term health.
Hay suggests that this metabolic disorder may be rooted in a feeling of being deprived of life’s sweetness and longing for what might have been, accompanied by a great need to control deep sorrow. Such chronic unease can show up as Type 1, or insulin-dependent, diabetes; Type 2, or non-insulin-dependent diabetes; latent autoimmune diabetes in adults (LADA), a slowly progressing variation of Type 1; or gestational diabetes, which occurs during pregnancy.
Eavesdropping on our repetitive inner mind chatter and observing its impact on outer experiences can reveal faulty thinking that disrupts the mindbody connection. Hay, a firm believer in the power of affirmations to send a message to the subconscious mind, recommends them to aid healing. For diabetes, she suggests, “This moment is filled with joy. I now choose to experience the sweetness of today.” Null cites medical evidence that explains how the physical causes of diabetes are related to the pancreatic production of the hormone insulin and the body’s use of it, together with rollercoaster blood sugar levels determined by food selections, stress, sleeplessness, insufficient rest and lack of exercise. His approach for preventing, reversing or managing this debilitating condition is to raise awareness of the physical, behavioral and mental causes that lead to its emergence, and making healthy lifestyle choices that regulate blood sugar levels.
Naturally Control Blood Sugar
Glucose, the human body’s key source of cellular energy, is the end product of the digestive system breaking down carbohydrates, proteins and fats for absorption in the intestines. From there, it passes into the bloodstream. Glucose also supplies energy for the brain. Normal blood glucose levels vary throughout the day. For healthy individuals, a fasting blood sugar level upon awakening is less than 100 milligrams (mg) per deciliter (dl) of blood. Before meals, normal levels are 70 to 99 mg/dl; otherwise, 100 to 125. Consistent readings above 126 indicate that lifestyle changes are needed to avoid eventual progression into full Type 2 diabetes. When there’s an inability to efficiently transport glucose from the blood into cells, cells don’t receive the energy they need to function properly. “Elevated glucose levels contribute to blood vessel damage, high blood pressure and inflammation among other issues. High glucose causes insulin levels to spike in an effort to draw the glucose into cells. This stresses the pancreas and causes a sugar crash, called hypoglycemia, which can lead individuals to make impulsive, poor food choices,” advises Marcy
processed foods, have a higher risk for developing Type 2 diabetes. Iankowitz’s effective, patientcentered practice follows a practical, four-month healing plan that includes tracking foods, moods, blood pressure, sleeping habits and exercise, all necessary to manage or reverse Type 2 diabetes.
Effective Diet Choices
Nourishing myself is a joyful experience, and I am worth the time spent on my healing. ~Louise L. Hay Kirshenbaum, a board-certified clinical nutritionist and owner of Enhance Nutrition, in Northbrook, Illinois. She notes, “Elevated sugar and insulin levels raise triglycerides, a fat that circulates in the blood, and cholesterol, specifically the LDL (low-density lipoprotein) levels. Triglycerides and cholesterol are important measures of heart health. Triglyceride levels of 150 mg/dl in fasting blood is a risk factor for a stroke or heart attack.”
According to the American Diabetes Association, 8.1 million of the 29.1 million individuals diagnosed with diabetes were previously unaware of any early symptoms such as dry mouth, excessive thirst, frequent urination, constant hunger (even after meals), unusual weight gain or loss and lack of energy. “Many individuals only learn of their condition from a doctor-ordered routine blood test such as the A1C glycated hemoglobin procedure, which reads blood sugar levels over a three-month period,” advises Dr. Nancy Iankowitz, a boardcertified family nurse practitioner and founding director of Holistic and Integrative Healing, in Holmes, New York. Individuals that consume large amounts of simple carbohydrates and sugars, are overweight or are exceedingly sedentary and eat unhealthy
Making the highest-impact food choices is critical in the earliest stages of diabetes. That’s why nutritionist and holistic integrative health practitioner Saskia Kleinert, an independent practitioner who also serves as director of the Emeryville Health & Wellness Center, in California, helps patients integrate dietary changes into everyday life. “Patient education includes the necessity of eating low-glycemic index foods and reducing blood glucose levels, while increasing healthy fats with nuts, avocado and olive oil,” advises Kleinert. She notes that antioxidant-rich plant foods are another key component of an effective dietary plan for all age groups. The role of exercise is also vital for those needing to reverse pre-diabetes or managing diabetes aided by insulin injections. “Exercise increases the muscle cell’s demand for glucose, moving it out of the blood into muscle cells that use it as fuel, and so lowering insulin levels,” explains Jamie Coughlan, a naturopathic doctor who practices in Pleasanton and Pleasant Hill, California. Dr. Angelo Baccellieri, owner of Westchester Wellness Medicine, in Harrison, New York, introduces patients to intermittent fasting, an eating pattern that helps treat insulin resistance and control blood sugar. “The concept is predicated on going 14 to 16 hours without food, replicating how our primitive ancestors ate. They feasted when food was available and fasted during famines, sometimes going several days without eating,” advises Baccellieri, who notes that intermittent fasting can be done one day a week. “Our biochemistry actually does very well with this approach, which isn’t hard to do when your last meal is at 7 p.m. and you skip breakfast and delay lunch the next day until 1 p.m. You can drink water with lemon, teas
and black coffee throughout. By 1 p.m., the body has been 18 hours without protein and carbohydrates, allowing insulin levels to remain at a low level. Excess insulin from too much sugar shifts the body into a storage mode. Having no sugar stores available, the body can then switch into a ketogenic state that allows the body to burn fat for fuel,” explains Baccellieri. Herbs such as turmeric reduce inflammation. Berberine can help cells use glucose efficiently. Supplements such as vitamin C, B-complex, resveratrol and pycnogenol (pine bark extract) can raise antioxidant levels, in which most pre-diabetic and diabetic individuals are deficient, according to a study published in PubMed. Cautious health professionals tailor supplement recommendations to each patient.
12-week Why WAIT (Weight Achievement and Intensive Treatment) program offered at the Joslin Diabetes Center, affiliated with Harvard Medical School, in Boston. WAIT allows participants to reach their weight and blood glucose goals, along with improvements in blood pressure, cholesterol levels, and liver and kidney function. The program’s success is due to doable increases in exercising that put greater emphasis on strengthening muscles; effective ways to change bad habits; successful portion control; healthy alternatives to favorite foods; carbohydrate counting; and meals composed of the right balance of complex carbohydrates and antioxidantrich plant foods, protein and fat, all to achieve optimum body weight and diabetes control.
Helpful Weight Loss
No Quick Fix
In The Diabetes Breakthrough, based on a scientifically tested way to reverse diabetes through weight loss, Dr. Osama Hamdy and Sheri R. Colberg, Ph.D., explain a home-based version of the
Restoration of health begins with the most important lifestyle changes. n Replace processed and sugary foods in meals and snacks with nutrient dense, whole foods.
n Determine possible food sensitivities with an elimination diet. n Eat some protein with every meal. n Eliminate environmental toxins. n Perform some form of cardiovascular exercise and resistance training at least three to five times a week. n Add stress-relieving practices such as yoga, tai chi or qigong. According to Hamdy, “On average, diabetes has the potential to rob you of more than 12 years of life, while dramatically reducing the quality of life for more than 20 years through chronic pain, loss of mobility, blindness, chronic dialysis and heart disease.” Such serious consequences also include stroke, hearing impairment and Alzheimer’s, he adds. All provide good reasons to live responsibly every day, cherishing longterm goals of laying claim to the best possible health. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com.
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Ohio, author of Kindness is Contagious, observes, “We are literally created to be kind; it’s well known that feel-good endorphins are released when we do an act of kindness. I think we often hold back because we predetermine that our resources are limited. Know your talents and gifts, and build your acts of kindness accordingly.”
Marlaina Donato is a freelance writer, author and multimedia artist (MarlainaDonato.com).
Feed Your Soul
Ways to Focus on What Really Matters by Marlaina Donato
Thanksgiving inspires a season of appreciation for what sustains us and gives meaning to life.
Share Good Food “I think true sustenance is when our hunger for connection and belonging meet,” says Sarah Ban Breathnach, the Los Angeles author of The Simple Abundance Journal of Gratitude. “When my daughter was small, we would purchase a complete Thanksgiving dinner for the local food pantry when we shopped for our own, saying, ‘One for us, one for them.’” Nourishment of our emotional and spiritual selves often begins with choosing simple, whole food. Rocco DiSpirito, a New York City celebrity chef and author of Rocco’s Healthy + Delicious, reminds us, “Eat real food! Return to the basics of eating what’s produced by Mother Nature. You’ll become a better partner, parent and person.” Cooking is more enjoyable when shared; beyond partaking together, partnering in meal preparation is a fun way to nurture bonds with others any time of the year.
Bangor, Pennsylvania, has opened her doors for intimate community events through the years. “My former home, a converted church, was a perfect space for organizing and a way to give back,” says Caldara, who has hosted gatherings on local environmental issues, music performances, literary nights and annual Dr. Martin Luther King Jr. celebrations. Small living spaces can be just as welcoming and facilitate simple conversation, a valuable gesture. “The art of listening is such a beautiful, but rare act of kindness. I love technology, but there’s no denying that our devices have made us poor listeners,” says Michael J. Chase, of southern Maine, the founder of The Kindness Center, whose books include Am I Being Kind and Off: A Memoir of Darkness, a Manual of Hope. Each month, Chase makes it a point to visit friends and send some handwritten notes instead of using social media.
Share Life’s Happiness
Common interests lessen the chasm between our to-do lists and nurturing camaraderie. Anna Maria Caldara, of
Sharing our time or talent will be remembered long after the holiday feasting. Author Nicole J. Phillips, of Athens,
n Revive a traditional weekly or monthly dinner with family or friends. n Whip up and enjoy a healthy dinner or dessert with someone not seen in a while. n Organize a healthy potluck using local ingredients and encourage invitees to bring someone that’s new to the group. n Choose a healthier version of a holiday favorite and print out the recipe for everyone at the event. n Fill a holiday basket with yummy and colorful edibles and drop it off at a local business or library to express appreciation. n Seek reconciliation by initiating a conversation with someone that may have been hurtful. n Explore ThePeoplesSupper.org to join or host a dinner to make new friends.
Offer Some Time n Offer to help clean up a friend’s yard or organize a closet or room in their house. n Host a children’s art party and donate their works to a local facility or shelter. n If in possession of a holistic, artful or practical skill, gift it. n Bring a pot of homemade soup to a friend or neighbor that’s under the weather. n Find ideas for random acts of kindness at Kindness.org.
healingways Discover the Benefits of Quiet at a Silent Retreat
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by April Thompson
ndividuals seeking to escape life’s ceaseless distractions, deepen their personal spiritual practice, enhance well-being and gain fresh perspective, are patronizing silent retreats in rising numbers. “Retreats are a special opportunity to enter a healing space where your natural energy, insight, intelligence and wisdom can arise,” says Linda Mary Peacock, known as Thanissara, a former Buddhist nun, cofounder of South Africa’s Dharmagiri Hermitage and Outreach and a retreat leader at the Spirit Rock Insight Meditation Center, in Woodacre, California. Sheila Russ, of Richmond, Virginia, has participated in several retreats with silent components, hosted by spiritual traditions spanning Baptist to Benedictine. “People of different faiths all have the same need to reach inside and listen. If we don’t slow down and get quiet, we can’t hear what’s going on with us,” says Russ. “Spending time in contemplation is cleansing and freeing; I feel like mentally and spiritually I can breathe.”
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Attaining heightened well-being after a retreat may have a neurological basis, according to research from Thomas Jefferson University’s Marcus Institute of Integrative Health, in Philadelphia. Silent retreats appear to raise the brain’s levels of mood-boosting chemicals,
according to Dr. Andrew Newberg, director of research there. Newberg’s team tested the brains of retreat participants before and one week after an Ignatian-based retreat, finding significant changes in their serotonin and dopamine systems. “Whether through prayers, walks or meditations, the single-minded ritualistic aspect of retreats seems to predispose the brain for peak spiritual experience,” he observes.
What to Expect
Formats vary, but most silent retreats entail extended periods of sitting meditation or prayer, often alternating with walking meditation or other mindful movement. Some may also entail a work detail, like sweeping the meditation hall or helping prepare meals. “Work tasks help bring mindfulness into everyday life,” says Chas DiCapua, a resident teacher for the Insight Meditation Society’s flagship retreat center in Barre, Massachusetts, who has led silent retreats teaching Buddhist practices for 20 years. “The community aspect is equally important; being surrounded by people that support your spiritual practice can encourage you on what can be a lonely path.” Silence doesn’t mean being static and somber or not thinking, counsels David Harshada Wagner, of Ojai,
California, whose meditation retreats draw from the Indian mystical traditions of yoga, vedanta and tantra. “Silence is more than the absence of talking; it’s a powerful energy,” says Wagner. “Silent retreats are the loudest, as the energy is roaring within. It should be a joyous practice.” Yet retreats aren’t a cakewalk. Los Angeles author and mindfulness facilitator Jennifer Howd chronicles the challenges of her first nine-day silent retreat in Joshua Tree, California, in her memoir Sit, Walk, Don’t Talk. Seven retreats later, Howd says that although the journey isn’t always easy, she always gains insights about herself and the nature of the mind.
Choosing a Retreat
Retreat leaders caution that while it’s good to jettison expectations and approach the experience with an open mind, choose a retreat that fits individual needs. The level of personal attention at retreats can vary greatly, remarks Thanissara. “Some may host 100 or more people, relying largely on taped instruc-
The deliberate, conscientious practices of my first silent retreat made me appreciate each moment: the gifts, blessings, music, stretching, meditation, prayers and practice of stillness. ~Unity retreat feedback tion without much interaction with group leaders. A small group might be better for a first retreat,” she suggests. Thanissara recommends an upfront review of instructor credentials and starting with a weekend retreat before embarking on one of longer duration. Regardless of length, retreats aren’t always for everyone. “If you’re going through emotional or psychological difficulties, it’s best to discuss your
Retreats for All Faiths
circumstances with a teacher at the retreat center before deciding to attend. If you’re in therapy, talk with your therapist,” counsels DiCapua.
Retreat Back to Everyday Life Afterwards, ease back into the daily routine; don’t rush back into old patterns of media and food consumption, recommends Howd. “Try to build-in a day or two of down time. You may still be processing things emotionally.” DiCapua suggests finding a local community of a kindred practice to keep the momentum going, and not expect to keep it up as earnestly at home as at the retreat. Attending daylong maintenance retreats on Saturdays or Sundays can also help sustain individual practice. Above all, “Appreciate yourself for having thought to go on a retreat and follow it through,” says DiCapua. “It can be a radical thing.” Connect with freelance writer April Thompson, in Washington, D.C., at AprilWrites.com. (RollingMeadowsRetreat.com) offers silent retreats combining yoga and meditation. Leaders Patricia Sunyata Brown and Surya-Chandra Das take an eclectic approach incorporating multiple traditions to stimulate selfinquiry and compassion.
Insight Meditation Society:
etreat centers vary from nondenominational to those aligned with a faith, but even within a tradition, styles of meditation vary. The following opportunities highlight some of the more prevalent offerings. RetreatFinder. com and RetreatsOnline.com can be helpful tools.
Omega Institute: One of the largest centers on the East Coast, the Omega Institute (eOmega.org), in Rhinebeck, New York, offers yoga, meditation and mindfulness retreats led by notable and varied spiritual teachers. Unity: The Unity church, a Christian faith honoring all paths to God, offers an annual silent retreat facilitated by
Rev. Paulette Pipe (TouchingTheStillness. org). Held at Unity Center, in Kansas City, Missouri, the experience incorporates soulful music, labyrinth walks and meditation practice.
Tassajara Zen Mountain Center:
A working monastery for more than 50 years, Tassajara Zen Mountain Center and Hot Springs (sfzc.org/tassajara), in the Ventana Mountains of northern California, offers lay meditation practitioners a sense of monastic life each summer. Retreats are mainly taught in the Zen Buddhist tradition, focused on observing the breath and mind.
Rolling Meadows: Located in rural Brooks, Maine, Rolling Meadows
Founded by Sharon Salzberg, Jack Kornfield and Joseph Goldstein in the 1970s, the Insight Meditation Society (Dharma.org) focuses on the Buddhist practices of metta (spreading lovingkindness) and vipassana (insight) meditation. Silent retreats at its historic center in Barre, Massachusetts, range from two days to three months.
Jesuits: A Roman Catholic order cofounded by St. Ignatius, the Jesuit tradition incorporates prayer, meditation, self-awareness and other contemplative practices. Jesuits.org/ retreat-centers lists Jesuit retreat centers across the U.S. where seekers can deepen their relationship with God through silence.
Lissa Rankin on
Moving from Fear to Freedom by April Thompson
issa Rankin wears many hats: physician, mystic, author, artist, speaker and blogger. What unites her many pursuits is a passion for helping people optimize their health and understand how science and spirituality converge toward that goal. A former obstetrician and gynecologist, Rankin is the founder of the Whole Health Medicine Institute, in San Francisco, which trains doctors in mindbody-spirit medicine. She’s authored six books to date, including the bestseller Mind over Medicine, The Fear Cure and The Anatomy of a Calling. She lives in California’s Marin County and blogs at LissaRankin.com.
What common signs indicate that fear is affecting our health? When people are sick, there is almost always an element of fear. Many of us have “ridden shotgun” at one time or another with a health diagnosis, and that’s scary, so even if it’s not predisposing the illness itself, it can stimulate fear. Studies from institutions such as the Harvard School of Public Health and Carnegie Mellon University have discovered strong correlations between fear, stress and anxiety and health issues. When fear is predisposing us to illness, addressing the root cause of the issue is preventive medicine. 20
Whether triggered by something trivial or real, fear activates the “fight-or-flight” stress response in the brain. The body has natural self-healing mechanisms, but these only operate when our nervous system is relaxed, so effectively dealing with fear is foundationally critical to wellness.
How can we distinguish between true and false fear? True fear is an actual threat to physical survival, like being approached by someone wielding a gun. However, most fear is generated by a story we make up in our minds. Our wild imaginations, the source of beautiful creativity, can be a destructive force, too, as we envision all kinds of worst-case scenarios, most of which will not come true. Modern-day humans average more than 50 stress responses a day, which indicates we’re way off track in our relationship to fear. The mind constantly strategizes how to get what it wants and avoid what it doesn’t. A spiritual practice can help interrupt the “monkey mind” constantly ruminating on what could go wrong. Paying attention to fear around practical issues like not being able to pay bills is helpful because it can keep us from being reckless, such as buying an unneeded luxury item although our mortgage payment looms. But letting false fear prevent us from following a
dream, ending an unhealthy relationship or leaving a toxic job can predispose us to illness. Fear is the emotional equivalent of pain in the body. Attend to it when it arises; try to understand what it is telling you and see what’s in need of healing.
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What are some effective ways to defang false fear? Ultimately, we need to come into the right relationship with uncertainty; it’s the gateway to possibility. People often think that fear provides protection, when our intuition, which typically requires a relaxed state of mind, is a far more effective protector. There have been studies about doctors following their hunches to a patient’s underlying condition, leading to life-saving diagnoses.
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A 160-hour immersion program that informs the participant through both didactic and experiential practices. The Mindfulness Center offers yoga and meditation teacher training programs, focusing on therapeutic applications. Graduates are equipped to lead empowering and healing programs in a wide variety of settings.
How can we cultivate courage, curiosity and resilience, rather than feed our fears? Cultivating a spiritual practice such as mindfulness helps put a pause between a feeling like fear and the reaction that might ensue. You learn to sit with uncomfortable feelings and recognize the story you are spinning in your mind about what’s happening. It also means letting go of expectations when things don’t go as planned. Fear is my cue to activate a practice of surrender; to turn something over to the universe. I will also ask for help to calm my heart and let go of attachments. For me, this life-changing practice means I now trust the mystery more than my mind. I trust the unknown more than science and logic. The latter may be useful tools when doing taxes or a research paper, but I don’t trust them to be the best navigation system of my life or help me in a crisis. Psychology isn’t enough to address fear, which comes with the territory if you think that we are just flesh robots programmed to maximize self-interest, alone in a hostile universe. Once you learn to see the possibilities and hand over the wheel to a greater, benign organizing intelligence, something unwinds in the nervous system and we relax into the wonder of mystery.
4963 Elm Street, Suite 100, Bethesda, MD, 20814 301-986-1090 • www.TheMindfulnessCenter.org Roxanne@TheMindfulnessCenter.org
The Mindfulness Center is a 501(c)3 non-profit organization which promotes health and self-healing, for individuals and the community, through charitable, educational and research programs in mindbody practices.
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The Rise of Diabetes Steps You Can Take to Stop It One-on-one with Margarita Kullick, M.D.
ecently, Natural Awakenings had the opportunity interview Margarita Kullick, M.D., a local functional medical physician, board certified in internal medicine and concerned about the alarming increase in diabetes. She provided valuable insight into some of the possible causes and a fresh look on holistic ways to reduce the chances of getting diabetes.
NA: Type 2 diabetes seems to be on the rise now plus it has been reported that many people are living without a diagnosis. Why are we seeing a rise in this disease? And how does someone find out if they have it? Are there symptoms (or conditions) that point to a likely diagnosis? MK: In the past, Type 2 diabetes mellitus was rarely seen in young people—but not anymore. More and more, we are seeing younger people sitting in the dialysis units suffering from kidney failure, which is one of the effects of diabetes, and a general increase in the incidence of diabetes. Type 2 diabetes rose 4.8 percent per year and Type1 rose 1.8 percent per year. The worrisome increase in both Type I and Type 2 has the research community speculating that envi-
ronmental triggers may play a role. Besides the lack of proper nutrients in the diet, we are exposed to an array of environmental insults to our health on a daily basis, from toxic pesticides, plastics products, heavy metals and now, of paramount importance, exposure to electromagnetic field radiation (EMFs). This includes exposure from cell towers, cellphone use, microwaves, wireless routers and other wireless devices and smart meters.
NA: It seems that many people assume that they have or will get Type 2 diabetes because it runs in the family. Their parents and siblings have it so there is nothing that the individual can do to stop from getting the disease. What is the role of genetics in getting Type 2 diabetes? MK: This is where the word epigenetics becomes a life-saver. Having the gene may increase risk for the disease but does not guarantee a diagnosis. How is it expressed? A gene may not manifest if we take all precautions, such as healthy living, appropriate diet, exercise, minimizing toxic exposure, detoxifying the body as much as we can and protecting our mitochondrial function.
NA: If someone already has been diagnosed with Type 2 diabetes, what do you recommend that the person do? What lifestyle changes are suggested? MK: In 35 years of practice, I have had many diabetic patients and only two needed dialysis, due to not following the plan of action. With the rest of my patients, none suffered the well-known long-term effects of diabetes. I create an individual plan for them which includes changes, plus supplements to address inflammatory and microvascular changes at the cellular level. NA: What is the benefit of a
holistic and functional medicine approach to treating Type 2 diabetes?
MK: A holistic, functional medicine approach to diabetes will address root causes and implement necessary remedies. Diabetes is a serious disease and requires a life-long plan of diet and exercise, detoxification, antioxidant and mitochondrial function optimiza-
A gene may not manifest if we take all precautions, such as healthy living, appropriate diet, exercise, minimizing toxic exposure, detoxifying the body as much as we can and protecting our mitochondrial function. tion, to name a few. It takes a commitment from the patient, but patients can improve with a plan, and I like to monitor the plan so I know the patient feels better and sees improvement. Â
NA: What is the biggest challenge for a person facing a potential diagnosis/ or a person who has already been diagnosed?Â MK: Consistency and commitment to the plan, but once followed, the reward is good energy, a long, healthier quality of life and, above all, avoiding the dreaded consequences of diabetes such as kidney failure, blindness, amputations and higher risk of cancer. They say it takes a village to raise a child, never truer than now; we must protect our youth from developing the diseases such as diabetes, mental illness, cancer and infertility. We need to become teachers, and leaders for good and healthy living. Is EMF radiation exposure the drop that spills the glass? Do we have to wait another 10 years for the statistics of studies to tell us what we should have been doing to protect our children our youth ourselves? Or do we take a proactive stand and reverse the trend. Margarita Kullick, M.D., is a functional medical physician, board certified in Internal Medicine and works at National Integrated Health Associates (NIHA). For more information, visit NihaDC.com/ Health-Programs/Diabetes-IntegrativeMedicine.html. See ad on this page.
Silence is a source of great strength. ~Lao Tzu
Abolishing Diabetes Using Nutrition for Prevention by Elizabeth McMillan, CNS, LDN
iabetes is an unfortunate epidemic in the world, especially in Westernized cultures. According to the American Diabetes Association, diabetes is the seventh leading cause of death in the U.S. and 1.5 million Americans are diagnosed every year. This is particularly devastating because diabetes can be 100 percent treated and reversed with proper diet and a healthy lifestyle. The World Health Organization defines diabetes as a “chronic condition that occurs when the pancreas does not produce adequate insulin or when the body is unable to effectively use the insulin that it produces.” The cascade of events is typically hypoglycemia or periods of low blood sugar, to insulin resistance and then loss of insulin function. One of the best criteria to evaluate the body’s response to glucose (sugar) is the hemoglobin A1C. A hemoglobin A1C greater than or equal to 6.5 percent is considered a diagnosis of diabetes. Some research suggests that 6 percent is diabetes, and anything between 5.7 and 6 is prediabetic. The hemoglobin A1C is not dependent on 24
physical activity or daily dietary patterns, but an average of glucose control in the last three months. Basically, the A1C measures how well the body responds to sugar. When sugar becomes overloaded in the blood, the body cannot keep up and causes a diabetic cascade. Some symptoms and changes that happen throughout this process are blurred vision, frequent urination, frequent thirst, slight pain or tingling in your feet, weight loss or weight gain, skin changes and fatigue. The good news is that diabetes can be prevented and does not have to be an epidemic. There are three main ideas that should be put in place to prevent and heal from sugar imbalances. Firstly, one should opt for the Mediterranean diet that is filled with low-glycemic fruits and vegetables. This diet is based on the original food patterns from Crete, Greece and southern Italy. It is characterized as having an abundance of plant foods, monounsaturated fat as in olive oil and low in meats and dairy products. The glycemic index is a measure of
the blood glucose response after ingestion of a food per gram of carbohydrate, compared to the reference food value, white bread or 50g of glucose. Glycemic index provides a method of carbohydrate counting by representing a number that symbolizes its effect on post-meal glucose control. Common low-glycemic fruits and vegetables include berries, kiwi, leafy greens and asparagus while high-glycemic index foods include melons and starchy vegetables. The second consideration is decreased carbohydrate intakes. This means watching portion sizes and reducing the daily intakes of breads, pastas, cakes, cookies, potatoes, etc. The correct portion size of pasta is about the size of a hockey puck. Limiting carbohydrate intake to three to four servings per day and watching portion sizes will allow for balanced blood sugar. The reasoning for this is that carbohydrates, especially quick metabolizing carbohydrates like white pasta, white bread and white sugar send blood sugar sky high very quickly. The pancreas and liver do not have time to help balance out the high sugar, therefore it stays high in the blood. Another consideration for managing and preventing diabetes is intermittent fasting. Intermittent fasting is described as a longer period between meals than the average breakfast, lunch and dinner. The most common type of intermittent fast is when the evening fast is increased to 16-18 hours. This may mean eating dinner earlier or breakfast later. Intermittent fasting is beneficial because it improves dietary metabolism and increases insulin sensitivity. Managing and preventing diabetes should be a primary focus on one’s health, since the amount of cases being diagnosed is growing each year, especially in our youth. In addition to dietary changes, there are a few nutraceuticals that have shown to have profound developments on improving blood sugar balance as well. However, opting for real foods and a low-carbohydrate, Mediterranean-influenced diet is a great step toward improving sugar balance. Elizabeth McMillan, LDN, CNS, is a nutritionist at Rose Wellness where some of her areas of focus are blood sugar balance, diabetes management and healing. See ad, page 16.
Innovation in Corporate Wellness Spotlight on
In Good Company Wellness by Robin Fillmore
n and around Washington, D.C., where business and politics can create an atmosphere where employees are challenged to work at a breakneck speed, it is refreshing to see new services being established that support workplace wellness. In Good Company Wellness is such an innovation, providing a wide range of customized and consistent, weekly and monthly programs to organizations, IT companies and law firms. Founded by Eifer Lyddane in 2016, In Good Company Wellness provides services such as wellness talks, workshops, mindfulness, meditation, health coaching, on-site farmers’ market, farm-to-table catering and nutritional guidance for area businesses, with the aim of help-
ing employees increase well-being and to better manage stress and anxiety. “We use an integrative approach, bringing together the three pillars of wellness—mind, body and nutrition to create long-term strategies for organizations to support and sustain the health of their workforce,” notes Lyddane. Lyddane, an Arlington native, with more than 15 years of experience in helping to improve people’s health, suddenly realized that current corporate wellness programs were doing little to support their employees. The “old school” approach of corporate wellness focused almost exclusively on “biometric screening, hydration and fitness challenges” and thus, only engaged a small portion of an organi-
zation’s workforce. “The problem with all that is it doesn’t really engage their employees at a high level, most companies I have spoken with get about a 10 percent level of engagement, which I think is very low.” Perceiving a need to disrupt these ineffective corporate wellness routines, Lyddane launched In Good Company Wellness and has already made strides working with national and global companies, many who take advantage of their webinar services. Most recently, they launched a podcast on mindfulness with worldrenowned “mindfulness guru” Hugh Byrne, who interviews entrepreneurs and influencers who are making an impact. They have also created a partnership with local meditation studio, Recharj, to offer twice-weekly rooftop yoga classes, at the Watergate Hotel, in D.C. As organizations learn of the noticeable difference for employees, with one another as well as with interactions with their clients, that list is certain to expand. The difference for employees has been profound as they become equipped with tools to help them manage demanding workloads. “After six months, it’s interesting to see the change in the culture of the organization just from that wellness element,” Lyddane notes. “Especially their interactions with each other, they’re not as stressed. It’s almost like the culture is more laid back, and is not as harried and hectic.” While the stress level of the Washington, D.C.-area workforce won’t be decreasing anytime soon, Lyddane and her team at In Good Company Wellness will be a key element for many companies seeking to support their business, their mission, and most importantly, their employees. “We believe that a company’s most valuable asset are their employees, and helping people thrive is an important factor for any organization to drive continued growth and innovation—because ultimately, we are all in good company together,” says Lyddane. For more information and event listings, visit InGoodCoWellness.com. See ad, page 20.
Building Community and Impacting Lives Through Bikram Yoga Spotlight on Kendra Blackett-Dibinga and Omékongo Dibinga by Sylvia Moreno
endra Blackett-Dibinga and Omékongo Dibinga are a rare commodity in the world of hot yoga studio owners. They’re a husbandwife team, they’re African-American and they are passionately devoted to the belief that their three studios in the Washington, D.C. metropolitan area are for every body—as in every body type, age, race and ethnicity. “If we’re catering to one community, it’s humanity,” Dibinga likes to say. What also sets them apart: their history and the trajectory of their careers. They sat next to each other 23 years ago in a high school class and that led to a Junior Prom date and a future as friends, spouses, parents, professionals and entrepreneurs. They were well into careers in international development and diplomacy with six college degrees between them, including two masters for Blackett-Dibinga in public policy and international public health, and a masters in law and diplomacy and a doctorate in international education policy for Dibinga. Then Blackett-Dibinga discovered Bikram yoga in 2008. That, for her, was pivotal. Her love for the practice inspired her to attend the nine-week Bikram yoga teacher training in 2011 and to a sideline job teaching Bikram yoga in D.C.- area
studios. She found unexpected fulfillment. She said her practice—which she credits with helping her heal quickly and successfully from knee surgery—brought her clarity, calm and “a sense of like I can conquer the world.” It also showed her that she could meld her longtime interests in health, fitness and helping people better their lives and reach their goals. “I felt like I could actually help change people’s lives here in a different way. I realized… this is a connection I yearn for,” said Blackett-Dibinga, the former senior director for child protection with Save the Children. “The work I did before, creating programs for underserved communities, for children affected by AIDS was good and needed work, obviously. But I wanted to feel something more tangible where I didn’t always have to travel overseas to see my work.” Today the Dibingas channel their desire to impact lives positively through their three studios: Bikram Yoga Riverdale Park, Bikram Yoga Ivy City and Bikram Yoga Takoma Park. They opened their first studio in Riverdale Park, Maryland, in 2014. Their slogan is Change Your Body, Change Your Mind, Change Your LIFE! The opening of Bikram Yoga Ivy City in Washington, D.C. followed in Sep-
tember 2015 and in December 2015, the Dibingas bought Bikram Yoga Takoma Park from its previous owner. They started by offering the traditional 26-posture Bikram beginner’s class. Shortly after opening the Ivy City studio, they added Hot Pilates. Today, the class schedule includes Life Stretch, a Bikram Blended class with music, Hot Barre, Vinyasa Flow and on a monthly basis, Yoga Nidra (meditation) and Children’s Yoga Foundation. Blackett-Dibinga is passionate about Bikram and Dibinga’s signature class is Hot Pilates, a high-intensity interval training class using Pilates principles that also is taught in a hot room. His fitness background is in martial arts and extreme full-body workouts. When not in the yoga studios, Dibinga teaches cross-cultural communication and historical biography at American University and runs his own company, UPstander International, focused on motivational speaking and youth leadership development. For Dibinga, motivating people “to live their best lives” in a no-judgment safe space that promotes inclusion fits perfectly with his professional and personal interests. “I can get people believing in themselves as much as possible, but
if they don’t have their health, then what’s the whole point?” he says. “I feel that people walk out of their classes thinking they can conquer the world—not just Hot Pilates but all of our classes. If they can get through that hot room and these classes, everything else becomes a little easier for them. Or at least they develop strategies to cope with difficulties, deal with them or confront them. I think that’s just as important as any other type of motivation.” The Dibingas’ studios disprove stereotypes about who does yoga At all three locations you will find incredible diversity. Students from 8 to 80 years old have taken Bikram yoga and Hot Pilates, as well as students of all body types, races, ethnicities and even physical disabilities. “We’re bringing wellness to communities that definitely haven’t been targeted in the past,” says BlackettDibinga. “We know [Bikram yoga] is a healing modality and they need it, so why wouldn’t we target them?” While the draw to the studios may be hot yoga and hot Pilates, the takeaway is community. “Recently, people have been saying we don’t just sell yoga. They say we’re selling community,” says Blackett-Dibinga. “People like to be at our studios and to sit and talk, connecting with others. I love that! We all have stories but in the hot room, the story doesn’t really matter because we’re doing work as a collective to get to a better place. We’re all on this journey to bring ourselves to a higher point.” To learn more, visit BikramYoga RiverIC.com. See listings, page 42. Sylvia Moreno, a former reporter, teaches Bikram Yoga, Hot Pilates, senior strength, Zumba Gold, Aqua Zumba and water aerobics classes in the Washington, D.C. metropolitan area. Moreno worked as a reporter and editor for 34 years in New York City; Washington, D.C.; Austin; Dallas; and Kansas City.
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STRESS How It Affects Us All by Dr. Isabel Sharkar
ou’ve likely heard that stress is the biggest culprit and it runs havoc on your body. But how does stress do that? It’s important to understand the mechanics of stress and how it truly affects our bodies. When the body is stressed your muscles tense up, which is a reflex reaction to stress. When the stress passes your muscles, you release the tension. However, when you experience chronic stress, your muscles hold on to the tension. For example, if you’ve ever experienced tension-type headaches and migraines, it’s due to chronic muscle tension in your head, neck and shoulders. Stress also affects the way you breathe. When you are on edge and feeling anxious, you may find yourself shallow breathing, which doesn’t allow a lot of oxygen to reach your lungs. Rapid breathing or hyperventilation can bring on a panic attack if you are prone to them. Relaxation and deep breathing exercises are extremely useful in flooding your body with oxygen and it’s absolutely free! Your heart is also affected when you experience stress. Acute stress causes your heart to beat faster and pump more blood by having stronger contractions of the heart muscles. This is caused by the fight-or-flight stress hormones adrenaline (epinephrine), noradrenaline (norepinephrine), and cortisol. Your blood pressure also increases. When the stress passes, your body resumes to normal
activity. However, with chronic stress that we experience in our day-to-day living, problems of the heart and blood vessels may arise, thus increasing the risk for hypertension, heart attack and stroke. If that weren’t enough, stress also affects the adrenals—causing them to release cortisol. Chronic stress will eventually deplete cortisol levels and cause extreme fatigue. A salivary cortisol adrenal stress test gives great insight into how you handle stress. Stress affects the body in specific ways:
■ Liver: with the release of cortisol and epinephrine, the liver produces more glucose to give you energy to deal with the immediate stress. Period liver cleanses are a great reset to stress. ■ Stomach: stress may give you “butterflies” in your stomach, nausea, pain and eventually ulcers. Your gut is your second brain. Digestive enzymes and probiotics help fine tune your digestion and keep your gut flora happy. ■ Bowels: stress affects digestion, intestinal absorption of nutrients and may cause diarrhea or constipation. ■ Female reproductive system: stress may affect PMS, menstruation, sexual desire and menopause. ■ Male reproductive system: stress affects testosterone and sperm production, and may cause erectile dysfunction or impotence.
We all love to think that we are invincible and although your spirit may be, your body is very sensitive. Lying to yourself won’t do you or your body any justice. Feeling stressed and overwhelmed does not mean that you are weak. The days you feel most stressed are the days you need the most tender love and self-care. Although there is no avoiding stress, find effective coping mechanisms to deal with stress when it happens. Recognize the stress and acknowledge it—“I am feeling stressed right now because…” The more you pretend that you aren’t stressed and think that you handle stress very well, the longer you perpetuate taking responsibility to nurture your body. This avoidance is what can turn into chronic dis-ease. We all love to think that we are invincible and although your spirit may be, your body is very sensitive. Lying to yourself won’t do you or your body any justice. Feeling stressed and overwhelmed does not mean that you are weak. The days you feel most stressed are the days you need the most tender love and self-care. Work out, hydrate your body, avoid crutches like drinking, smoking and binge eating to alleviate stress, meditate, gratitude journal and have fun. This is your life journey. There will never be an end to your things to-do list, places you want to travel, things you want to buy or money you want to make. There will always be another destination, another benchmark and level to achieve. Happiness truly lies in the journey. 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 IndigoHealth Clinic.com. See ad, page 2.
and received advice on the emotional scale chart that I’m developing.
The Promise of Yoga Therapy for Autism
MUIH: Do you have plans on executing this design or is this intended for other researchers to execute?
MUIH goes one-on-one with Kimberly Searl, M.S.
to develop and arlier this strengthen their year, Maryself-regulation, land Univeror coping skills, sity of Integrative with little to no Health (MUIH) adverse effects. held their sec My hypothesis ond annual Reis that, since we search Sympohaven’t found ausium to highlight tism in the brain the university’s or DNA, perhaps research and some answers scholarship. could be found in At this event, the nervous sysKimberly Searl, tem. I am looking M.S., a recent specifically at MUIH yoga the vagus nerve therapy alumand strengthennus, presented ing vagal tone, a case report Kimberly Searl or how the nerve on the potential responds to stress. benefits of yoga The vagus nerve is the longest cranial therapy for youth with high functioning nerve in the body, and is part of the inautism. Her report was recently acvoluntary nervous system that controls cepted by the International Association unconscious body processes such as heart of Yoga Therapists to be presented at rate and digestion. this year’s annual symposium on yoga research. MUIH recently interviewed Searl MUIH: You developed this about her report, and the role yoga case report while complettherapy could play for individuals with ing your Masters of Science autism spectrum disorder (ASD). in Yoga Therapy at MUIH.
MUIH: Tell us a little more about your design, and why you believe this treatment option needs to be explored. KS: The U.S. spends about $90 billion per year on various costs relating to autism spectrum disorder, and from 2004 to 2016 the number of ASD diagnoses has doubled. Yoga therapy may be a cost-effective treatment option that can be done at home, and may help people with ASD
What kind of support and resources did you access to complete this project?
KS: The support of MUIH faculty has been priceless and has greatly contributed to my advance in this work. I will be eternally grateful for the gifts they have shared with me so that I can continue to learn and develop as a researcher. I was given guidance in my case study where I tested this design before I implemented it on a large scale,
KS: I do have plans to execute this design. I first tested this design on a smaller scale to see what I may need to change. I learned a lot from the test and am presently making some changes such as software tracking for vagal tone variations, and I moved my intervention design slightly. This design is scheduled to be implemented next summer with 12 youth with high functioning ASD, in Monroe, Michigan, at my fitness studio.
MUIH: How will a study like this support the field of yoga therapy and how will it contribute to the expansion of treatment options for children on the autism spectrum? KS: My work could serve as a useful steppingstone in the iterative process of yoga research for ASD. After a student with ASD leaves school, there aren’t really a lot of services to support them as adults, and unfortunately, they do not always have access to a caregiver. Yoga therapy tools may help with self-regulation, can be cost-effective and done at home with little to no adverse effects. It may also allow them to find a mindful community with which to interact safely, physically and emotionally if they eventually grow accustomed to practicing in a yoga studio. Kimberly Searl, M.S., is a 2017 graduate of Maryland University of Integrative Health (MUIH), in Laurel, Maryland. She is an Integrative Sustainable Movement educator and the owner of the Mind Body Balance LLC, a therapeutic studio specializing in integrative sustainable movement treatment plans designed specifically for her clients’ individual needs. For more information, visit MindBodyBalance.com. For more information about MUIH’s master’s of science degree in yoga therapy and a yoga therapy clinic, visit Muih.edu. See ad, page 44.
Try Some Stretches Four Ways to Flex Our Muscles
Four Categories, Many Variations “Different types of stretches access different muscles and different types of flexibility, but together, can benefit everyone,” says Wegman. There are many ways to stretch, but knowing what to do and when to do it can be key to optimum results and injury prevention. Warming up to different types of stretches can be a little daunting, but the basic four (sometimes combined in terminology) are passive, static, active and dynamic. In the past, ballistic stretching was common and included potentially harmful bouncing techniques, but today dynamic stretching has become a favorite among trainers, consisting of specific, controlled movements that prepare the body for the demands of both engaging in sports and an average workout. “Stretches can be confusing, so as a rule of thumb, I suggest dynamic stretching for any workout that involves movement and passive stretching for cooling down after a workout to release the muscles,” says Chabut. Stretching also plays an important role in yoga, which generally complements different stretches by adding a mind-body connection. “Breath is the key difference between yoga and regular stretching,” notes Chabut.
Nancy Whelan, a physical therapist and owner of The Physical Therapy Center, in West Palm Beach, Florida, emphasizes the importance of proper technique for clients to avoid further injury, especially individuals that had a torn Achilles tendon. “Stretching is important when doing any exercise, and especially important following surgery or injury, because the body’s reaction to either one is to contract, which can cause secondary problems,” explains Whelan. “I think the body has an intelligence we must listen to. We must acknowledge our limitations and the signals our body sends us to let us know that something is harmful or painful,” she notes. “When you take responsibility to take care of your body, it will take care of you.” For injury prevention, dynamic stretching offers many benefits. “It’s the best because it ensures that all major joints have full range of motion and sufficient muscle length,” says Wegman. She advises never to stretch an injured muscle or stretch too forcefully. “Introduce low-intensity stretching back into a regime only under a doctor’s supervision,” she cautions.
For Chabut, moderation is everything. “Gently warm up the body before moving into deeper stretches. Build heat in the muscles slowly to avoid potential injury,” she advises. Proper stretching is beneficial, but not doing so can foster bad habits and cause muscle or tendon tears. “Stretching cold muscles or using improper techniques such as bouncing when holding a stretch position are common mistakes,” observes Whelan.
Injury Prevention and Recovery
by Marlaina Donato
hether working out at the gym or taking to the trails, stretching is sometimes an overlooked asset to any exercise regimen. Eliminating stretches or not doing them properly increases the risk of injury and deprives muscles of what they need for optimum performance. “Just because you are in shape doesn’t always mean you have good flexibility,” notes LaReine Chabut, a Los Angeles fitness expert and author of Stretching for Dummies. “If you do plenty of strength training and cardio, but you don’t do any stretching, you’re creating an imbalance in your body. Flexibility plays a big part in overall fitness.” Loosening up correctly not only fosters flexibility, but also improves muscle endurance and coordination. “Everyone should be stretching, especially as you age, to maintain range of motion and balance,” advises fitness trainer Ben Wegman, of The Fhitting Room, in New York City. “A personal workout regime can be enhanced with stretching, which also increases mobility, improves posture and performance, and reduces stress levels.”
“The use of breath allows you to get deeper into the muscle. Yoga also places particular emphasis on core muscles: the abdominals, lower back and spinal muscles. Through focus and deep breathing, yoga allows you to move beyond stretching into a deeper physical experience that both strengthens and focuses your body.”
Stretching doesn’t have to be reserved for workouts, and with a little discipline, its benefits can easily be attained at home or the office. “Take 10 minutes during your favorite TV program and perform a couple of stretches,” suggests Wegman. “Make it a point to get up every half-hour and stretch for five minutes before resuming work. If you aren’t being pushed or pushing yourself, you won’t see results or make improvements. If it doesn’t challenge you, it doesn’t change you.” Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.
Helpful Resources BOOKS Dynamic Stretching: The Revolutionary New Warm-Up Method to Improve Power, Performance and Range of Motion, by Mark Kovacs Dynamic Stretching vs. Static Stretching and Their Benefits, by Jack Cascio Exercise Balls for Dummies (including safe stretches for pregnant woman) and Stretching for Dummies, both by LeReine Chabut Stretching: 20 Simple Stretching Techniques to Relieve Pain and Increase Flexibility, by Neb Notliar ONLINE VIDEOS BlackBeltWiki.com/stretching (range of stretches specific to martial arts styles and body parts) DoYogaWithMe.com/yoga-beginners (free yoga videos for all levels) ElderGym.com/elderly-flexibility (highly detailed instruction tailored to seniors) Essentrics.com/media.html (videos from the PBS series Classical Stretch) StretchCoach.com/resources/ stretching-videos (instruction specific to sports and muscle groups) StudioSweatOnDemand.com/classes/ feature/good-for-beginners (select stretching videos)
Sci-Fi is Now Sci-Fact
by gLou Stevens
id you know that human cells need to be recharged just like batteries and that our bodies produce enough electricity to power a small generator? Movies like Stargate and The Matrix introduced us to some amazing facts about the human cell. In Stargate, the aliens possessed an Egyptian sarcophagus that enabled them to regenerate their bodies when they were severely damaged or near death. In The Matrix, Morpheus explained how the machines were using humans as “living batteries” to keep their systems operational. Both movies introduced two amazing features about our cells: they can be regenerated and they’re microscopic living batteries. We’re composed of 1 trillion microscopic living batteries (cells) that can be regenerated when damaged. We all know that cells require food, water and oxygen to stay alive and operate properly. Like any battery, especially rechargeable ones, our cells require continuous recharging. As we age, our cells begin to lose their ability to effectively recharge. But how do our cells recharge without being plugged into an electrical outlet? The answer is the Earth’s invisible electromagnetic field (EMF). The Earth produces an electromagnetic field that does more than
just protect the Earth from cosmic rays and other harmful forms of energy emanating from space. The Earth’s EMF keeps us and every organic thing on this planet alive. The faint EMF field helps to keep the energy level within our cells charged up. This is a continuous process throughout our lives. Yet, when our cells are no longer able to produce this natural electrical energy, they die. For more than 100 years, scientists studied the Earth’s electromagnetic field and were able to reproduce the field, which is known today as PEMF (pulsed electromagnetic fields) technology. Nikola Tesla is just one of many scientists to introduce PEMF technology before its relevance to human existence was understood. Today, PEMF equipment is being used by select healthcare professionals to boost the body’s natural healing process. Cellular regeneration is no longer just a part of the plot in sciencefiction movies. Cellular regeneration is here and available to anyone seeking to keep their cellular batteries charged and operational. gLou Stevens is a certified PEMF health technician with Optimum Health & Wellness, based in the greater Washington, D.C. area. To learn more about PEMF technology, visit Optimum Health-Wellness.com. See ad, page 9.
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DIY FIRST-AID FOR DOGS Seven Natural Home Remedies by Karen Becker
any pet parents check their kitchen cabinets first when treating their canine companion’s minor health issues. Three helpful basics are canned, 100 percent pumpkin, povidone iodine antiseptic and 3 percent hydrogen peroxide, plus apple cider vinegar and coconut oil.
Constipation, Diarrhea and Other Minor Digestive Issues Solution: Canned pumpkin. For occasional mild tummy upsets, give a teaspoon of pumpkin for every 10 pounds of body weight, one to two times a day, either in food or as a treat, for non-allergic dogs. Pumpkin’s soluble fiber can ease diarrhea and constipation.
Minor Skin Abrasions, Cuts, Infections or Hot Spots Solution: Povidone iodine. The gentle Betadine brand can allay staph, yeast and most common bacteria. It’s safe if a pet licks it. Dilute the povidone iodine until it looks like iced tea, soak a clean cloth and gently wipe infected skin areas. Rinse the cloth, wipe the skin, and then pat dry. Repeat twice daily for a minor issue.
Itchy, Irritated Paws Solution: Footbaths. About 50 percent of a dog’s foot licking and chewing can be alleviated by simply rinsing off allergens and other irritants
from its paws. For large dogs, soak one foot at a time in a bucket. Stand small dogs in a sink or tub, or dunk one paw at a time in a small container of solution. Dilute povidone iodine to the color of iced tea and add to the footbath. Swish it around while the dog stands in it for two to five minutes. Talk soothingly and offer treats as needed.
Fleas Solution: Apple cider vinegar (ACV). It doesn’t kill fleas, but helps deter them. Put a solution of equal parts raw, organic ACV and water in a spray bottle and spritz the pet before they head outdoors plus dog bedding. Consider adding it to a dog’s food as well; one teaspoon for every 20 pounds of pooch.
2018 EDITORIAL CALENDAR
During baths, pour diluted ACV of one cup of vinegar to one gallon of water over a freshly bathed dog (avoid the head) for a flea-preventive rinse. Massage the ACV solution into their coat and towel dry. Don’t rinse. Alternatively, add about two cups of apple cider vinegar to their bathwater.
Crusty Skin and Nails Solution: Coconut oil. Skin treatments using 100 percent organic, cold-pressed, human-grade coconut oil can reduce flaking and improve skin quality, especially for seniors with crusty patches of skin and funky nails. Bathe the dog, and then rub the oil into the skin all over their body, especially on dry areas. Let it absorb for about five minutes. Follow with another bath (not much lather) and a very light rinse. Also, dab it directly on hotspots, eruptions and rashes after disinfecting.
Skunk Encounter Solution: Skunk rinse. In a pail, mix one quart of 3 percent hydrogen peroxide, one-quarter cup
of baking soda and two teaspoons dishwashing liquid. For a large dog, double, triple or quadruple the mixture, based on their size and coat. Apply the mixture to the dog’s dry coat, taking care to avoid the eyes. Massage the mixture into the coat and skin for about five minutes or until the skunk smell starts to dissipate. Use a sponge to apply the solution to the chin, cheeks, forehead and ears. Rinse thoroughly. When rinsing the head, tilt the dog’s chin upward to protect the eyes. It may be necessary to repeat the entire process up to three times. Rinse off the solution completely.
Toxin Ingestion Solution: Hydrogen peroxide to induce vomiting. Use 3 percent hydrogen peroxide and give one teaspoon for every 10 pounds of dog weight. Add a little vanilla ice cream or honey to encourage
swallowing, or simply syringe it down their throat, if necessary. Walk the dog for a few minutes— movement helps the hydrogen peroxide work—which typically occurs within 15 minutes. If the dog doesn’t vomit in 15 minutes, give a second dose. If after another 15 minutes they still haven’t vomited, call a veterinarian. Don’t induce vomiting if the dog is throwing up already, has lost consciousness or can’t stand, or it’s been more than two hours since they ingested the toxin. Harsh chemicals can cause burning both as they are swallowed and come back up. For these problems, seek veterinary care immediately. Dr. Karen Becker, a proactive and integrative veterinarian in the Chicago area, consults internationally and writes Mercola Healthy Pets (HealthyPets. Mercola.com).
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calendarofevents NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Robin@NaturalAwakeningsDC.com for guidelines and to submit entries.
specialevent Webinar Series on Cancer Dr. Charles Gant, of the National Integrated Health Associates, continues his free webinar series on cancer and the metabolic aspects of cancer treatment. Topic: Can cancer cells be detoxified and rehabilitated back into normal, differentiated cells?
Wednesday, November 1 • 8-9pm
FRIDAY, NOVEMBER 3 Yin Yoga Teacher Training Module 3 – 5:308pm. Through Nov 5. This module will provide a 30-hour Advanced Yin Yoga training. This weekend shows how to understand Yin from an advanced perspective plus introduces 15 non-standard Yin asana. $349. Be Here Now Yoga, Healing and Wellness, 411 8th St, SE. Info: BeHereNow YogaDC.com/Workshops.
SATURDAY, NOVEMBER 4 Open House – 12-2pm. Join us for a familyfriendly tour of Broad Branch Children’s House to learn more about our programs for children ages 2-6 years. Broad Branch Children’s House, 5608 Broad Branch Rd, NW. Info: BBCH@Metro Montessori.com or BBCHMontessori.com. Parent Playdate – 1-2pm. Come together with our group of parents to commiserate and learn from each other. Kids, babies and partners are welcome. Free. Be Here Now Yoga, Healing and Wellness, 411 8th St, SE. Info: BeHereNowYogaDC.com/Workshops.
SUNDAY, NOVEMBER 5
specialevent Holistic Energy Expo
This free one-day event offers the opportunity to explore holistic approaches to healing, including massage therapy, reiki, psychics, mediums, angel card readers and fairy readers. Mini-sessions are available throughout the day and holistic products, jewelry, crystals, divination cards and tools will be offered for sale.
MONDAY, NOVEMBER 6 Viva La Vegan – 4-7pm. Calling all vegans and vegetarians. Learn about, taste products and gather recipes and tips for a plant based lifestyle. November’s theme is a cruelty-free holiday, featuring vegan options for your Thanksgiving table. Free. Dawson’s Market, 225 N Washington St, Rockville, MD. Info: DawsonsMarket.com. 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 LaughterYoga@yahoo.com.
THURSDAY, NOVEMBER 9 MUIH Webinar: Yoga Teacher to Yoga Therapist – 1-2pm. No matter how passionate or talented, very few people can create a full-time, long-term career as a yoga teacher. Learn about what it takes to become a yoga therapy practitioner and whether you’re ready for the transition. Free. Maryland University of Integrative Health, Online. Info: Events@MUIH.edu. 200-Hour Yoga Teacher Training – 6pm. Through Nov 12. This program is perfect for the avid yoga student who wants to become a yoga teacher or anyone that wants to deepen their personal practice. Scholarships available. The Mindfulness Center, 4963 Elm St, Ste 100, Bethesda, MD. Register: 301-986-1090 or Roxanne@ TheMindfulnessCenter.org.
FRIDAY, NOVEMBER 10 Friday Night Candlelight Yoga – 8-9:30pm. Through gently energetic and continuous flow we release tension and balance energy, while soft candlelight sets an ambiance to calm the mind and explore inner depths. $20. The Mindfulness Center, 4963 Elm St, Ste 100, Bethesda, MD. Register: 301-986-1090 or The MindfulnessCenter@gmail.com.
SATURDAY, NOVEMBER 11
Ashburn Farm Clubhouse 21400 Windmill Dr, Ashburn, VA. Info: Annie Larson at 703-303-8439 or Linda Pisani at 703-728-4656.
Intro to Herbalism, Herbal Medicine Making and Herbal First Aid – 10am-4pm. With Molly Meehan. We will lay out a foundation in herbal medicine, herbal tastes, actions, energetics as well as foundational herbal medicine making. Participants should bring notebooks, water bottles, extra sweater, as well as their lunch they can eat during our lunch breaks. $122. Centro Ashe, 1620 Chester Ave, Bryans Road, MD. Register: CentroAshe.org.
Yoga for Insomnia – 1-4pm. Explore lifestyle suggestions and 3 yoga practices for morning, early evening and in bed to help promote a good night’s sleep. The Mindfulness Center, 4963 Elm St, Ste 100, Bethesda, MD. Register: 301-986-1090 or TheMindfulnessCenter@gmail.com.
Kids Cooking Adventure – 10am. Children 3 years old and older can joincan join us with their grownups to learn to make totally healthy, totally vegan snacks. $5/child. You must pre-register at customer service or by email. Dawson’s Market, 225 N Washington St, Rockville, MD. Register: DThomas@ DawsonsMarket.com. Info: DawsonsMarket.com
Sunday, November 5 • 10am-5pm
SUNDAY, NOVEMBER 12
specialevent Illuminate Annapolis Mind-Body-Spirit Festival Explore the best of local holistic wellness practitioners and products a wonder-filled day of natural health and spiritual rebalancing, all in a welcoming, one-stop venue. $5 or free admission for active and veteran military and children 16-and-under.
Sunday, November 12 • 11am-6pm
Illuminate Festivals, Anne Arundel Community College Student Union, 101 College Parkway, Arnold, MD. Info: IlluminateAnnapolis.com. Mom and Daughter Retreat – 1-5pm. Join us to rest, refresh and connect with your lil lady in a purposeful retreat honoring each other. This is a chance for you to listen, laugh and really engage with your daughter away from life’s daily distractions. No yoga experience is needed. The retreat is recommended for ages 6 to 10. $200. Three Graces Farm in Seneca, MD, just a one-hour drive from DC. Register: LilOmm.com/Mom-Daughter.
TUESDAY, NOVEMBER 14 Meet the Locals – 4-7pm. Come sample products from our favorite local vendors while you enjoy a glass of beer or wine, on the second Tuesday of every month. Free. Dawson’s Market, 225 N Washington St, Rockville, MD. Info: DawsonsMarket.com. Group Energy Clearing – 7:30-8:45pm. Join our group session to learn where your negative symptoms come from, how energetic clearing works and how to get to neutral to your symptoms. $20 (suggested donation). Be Here Now Yoga, Healing and Wellness, 411 8th St, SE. Info: BeHereNowYogaDC.com/Workshops.
WEDNESDAY, NOVEMBER 15 MUIH Webinar: Five Exciting Jobs for Community Health Educators – 12-1pm. A degree in health promotion enables you to have tremendous impact on communities and organizations. This webinar will provide an inside look at the exciting and varied work being done by five community health educators. Free. Maryland University of Integrative Health, Online. Info: Events@MUIH.edu. MUIH Integrative Health Graduate Fair – 6:308:30pm If you’re considering an academic program at MUIH—either in the spring or fall or beyond— please join us for this special event designed to be fun, inspirational and informational. Free. Maryland
University of Integrative Health, 7750 Montpelier Rd, Laurel, MD. Info: Events@MUIH.edu.
Gong and Crystal Bowls Sound Therapy
Webinar Series on Cancer Dr. Charles Gant, of the National Integrated Health Associates, continues his free webinar series on cancer and the metabolic aspects of cancer treatment. Topic: Do cancer cells form protective biofilms and can it be dismantled to allow access of various treatments?
Wednesday, November 15 • 8-9pm
With BreAnna. Intro to Sound Therapy class, teaching how to play gong and crystal singing bowls. Healing Sound Bath with gong and crystal bowls runs from 3-4:30pm. Chanting runs from 6-8pm. $35/pre-register for Intro class or $45 at door and $55/pre-register Bath or $60 at door.
Sat. Nov. 18 • 3-4:30pm and 6-8pm
Raj Yoga Center, 22821 Silverbrook Center Dr, Unit 160, 2nd Fl,, Sterling, VA. Register: 703-376 343. Info: RajYoga.org.
FRIDAY, NOVEMBER 17 Weekend Meditation Retreat (Advanced Meditation Seminar M200 - 8hrs) – 6:30-9:30pm. Through Nov 18. Be guided deep into the realms of personal awareness and integration. As the practitioner, learn to deepen your practice and learn to guide others to do the same. The Mindfulness Center, 4963 Elm St, Ste 100, Bethesda, MD. Register: 301-986-1090 or TheMindfulnessCenter@gmail.com.
SATURDAY, NOVEMBER 18 Energetic Wellbeing Essentials Workshop – 9am-6pm. Through Nov 19. This workshop is an important step in increasing your skills for clearing away the symptoms of yourself/others and exploring a variety of energetic clearing protocols for those new to energy work and for established practitioners. $250. Be Here Now Yoga, Healing and Wellness, 411 8th St, SE. Info: BeHereNow YogaDC.com/Workshops. What The Land Tells Us: A Racial Justice Liberatory Healing Experience – 1-4pm. With Richael Faithful. This experience is rooted in landbased storytelling to help us learn about mechanics of systemic racism, our participation in these systems and ways we are re-creating ourselves and systems away from violence and legacy and toward wholeness and mutuality. Everyone committed to ending racism is welcome to attend. $18. Centro Ashe, 1620 Chester Ave, Bryans Road, MD. Register: CentroAshe.org.
Cheers for Charity Wine Tasting Fundraiser – 5-7pm. Stop in for a wine and cheese pairing to benefit Voices for Children. Live music by Bones JonesMusic.com. Voices for Children Montgomery in Maryland is a nonprofit organization whose mission is to advocate for the timely placement of abused and neglected children in safe, permanent homes and for the highest quality of their care while they are under the court’s jurisdiction. $5/ person (100% of the proceeds going to charity). Dawson’s Market, 225 N Washington St, Rockville, MD. Info: DawsonsMarket.com.
salad bar, a locally-made bagel and lox station, a made-to-order omelet station, waffle station, dessert and mimosa tasting. $16.99/person, $6.99 for kids 4-to-10 and kids 3-and-under are free. Dawson’s Market, 225 N Washington St, Rockville, MD. Info: DawsonsMarket.com. Casa Om Retreat – 4pm. Through Dec 2 at 7pm. If you have been feeling overwhelmed, overworked and overextended then join us for the 2017 Yoga and Pilates Retreat. Relax on serene beaches. Practice yoga daily. $1,999/single room and $1,599/ double occupancy room. Bikram Yoga Riverdale Park at Casa Om Mza, 26 Sm 02 Av, Javier Rojo Gomez 9, Puerto Morelos 77580 Mexico. Register: CasaOm.com/tt-Retreats/2017-Byrp-Retreat-with -Kendra-Ambiya.
TUESDAY, NOVEMBER 28 MUIH Webinar: Coaching Simulation Workshop – 7-8pm. In this webinar, you’ll actually observe one of our coaching faculty members, a highly experienced coach, conduct a simulated coaching session with a client. Free. Maryland University of Integrative Health, Online. Info: Events@MUIH.edu.
WEDNESDAY, NOVEMBER 29 MUIH Webinar: Herbal Enthusiast to Herbal Expert – 7-8pm. Find out what it would take to move your passion for herbal medicine into a viable career. Learn about emerging jobs and more. Free. Maryland University of Integrative Health, Online. Info: Events@MUIH.edu.
FRIDAY, NOVEMBER 24 Meet the Author – 11am. Meet author Pamela Ehrenberg and hear her read from her new picture book Queen of the Hanukkah Dosas. In this sweet and humorous picture book, a multi-cultural family (Mom’s Indian; Dad’s Jewish) celebrate Hanukkah while incorporating traditional Indian food. Instead of latkes, this family celebrates Hanukkah with tasty Indian dosas. Book sale and signing. The Story House trolley will be at this Black Friday event with many books for the holiday season. Dawson’s Market, 225 N Washington St, Rockville, MD. Info: DawsonsMarket.com.
SUNDAY, NOVEMBER 26 Jazz Brunch – 11am-2pm. All-you-can-eat brunch buffet that includes an extended breakfast hot bar,
plan ahead MONDAY, DECEMBER 4 Laughter Yoga – 6:30-7:30pm. Please join us for a playful and fun practice that has been proven to reduce stress and strengthen the immune system. The session ends with a silent meditation. Free. Arlington Central Library auditorium, 1015 N Quincy St, Arlington, VA. Info: ArlingtonLaughterYoga@ yahoo.com.
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ongoingevents NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Robin@NaturalAwakeningsDC.com for guidelines and to submit entries.
sunday Sunday Morning Meditation Class – 10:30am12:30pm. With Hugh Byrne. An oasis in a busy week, including 30-minute guided meditations, a 10-minute walking meditation and 30-minute discussion. A mini-retreat. Drop-ins welcome. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org. 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: Living-Mindfully.org.
monday Early Morning Meditation – 7:30-8:15am. A beautiful way to start your day, with a 30-minute meditation and optional 15-minute discussion following. Drop-ins welcome. A project of the Insight Meditation Community of Washington (IMCW). The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.
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: Living-Mindfully.org. Creating a Heart-Centered Home: Designing with Feng Shui – 7:30-9pm. 1st Tues. Learn to use
furnishings, colors and personal treasures to enhance the beauty, comfort and harmony of your home. The result, more space for love. $45. Refresh Interiors Mindful Design & Feng Shui, Takoma Park/Silver Spring (location provided at registration). Register: RefreshInteriorsDC.com/Events. Loving Your Workplace: Optimize Your Office with Feng Shui – 7:30-9pm. 2nd Tues. Let’s balance your office and create new opportunities. $45. Refresh Interiors - Mindful Design & Feng Shui, Takoma Park/Silver Spring (location provided at registration). Register: RefreshInteriorsDC.com/Events.
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: Living-Mindfully.org. Beginners Iyengar Yoga Short Course – 12-1pm. Come to this short course in which we’ll explore some fundamental yoga principles. $64. Yoga 4 All Bodies, 12021 Creekbend Dr, Reston, VA. Register: 703-297-2224 or LCRYoga@me.com or Yoga4 allBodies.com/Reston-Yoga-Schedule/#Group. Teen Sanga – 7:30-9pm. 2nd and 4th Wed. The teen sangha provides a framework for exploring one’s inner life, understanding the causes of emotional stress and realizing the possibility of inner freedom. We explore key Buddhist teachings and how they can be helpful in navigating life’s inevitable challenges. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org..
thursday Early Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.
Introduction to Meditation – 6pm. This class provides the perfect introduction to the stressrelieving and healing practice of meditation. Experience the opportunity to slow-down and nourish your mind, body and spirit. $20. The Mindfulness Center, 4963 Elm St, Ste 100, Bethesda, MD. Register: 301-986-1090 or TheMindfulnessCenter@gmail.com.
friday Early Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org. Wine Tasting – 5-7pm. Free. Dawson’s Market, 225 N Washington St, Rockville, MD. Info: DawsonsMarket.com. Club Barre – 8-9pm. 3rd Fri. Longer, leaner, toned muscles, increased stamina, stronger core, increased flexibility and balance, plus a great sweat. $10. Bikram Yoga Ivy City, 1510 Okie St, NE. Register: BikramYogaRiverIC.com. F.I.Y.A. Pilates and Yoga – 8-9pm. 1st Fri. This class includes dynamic movement infused with soul stirring music. The journey includes yoga, pilates and dance (additional props and weights may be used). $25. Bikram Yoga Ivy City, 1510 Okie St, NE. Register: BikramYogaRiverIC.com.
saturday CPR Bystanders Training and Outreach – 12pm. CPR bystanders training and certification. $20. Advocacy, Blackburn Ln. Register: Blgc.co. Beer Tasting – 5-7pm. Free. Dawson’s Market, 225 N Washington St, Rockville, MD. Info: DawsonsMarket.com. 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: Living-Mindfully.org.
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communityresourceguide 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 Robin@NaturalAwakeningsDC.com to request our media kit. ACUPUNCTURE
BEDROOM FURNITURE SAVVY REST NATURAL BEDROOM
NECK BACK & BEYOND WELLNESS CENTER
10195 Main St, Ste D, Fairfax, VA 703-865-5690 • NeckBackAndBeyond.com NeckBackAndBeyond@gmail.com Neck Back & Beyond in Fairfax, VA, offers chiropractic and naturopathic care, acupuncture, massage, colon hydrotherapy (colonics), reflexology, lymphatic drainage and more. See ad, page 8.
VIRGINIA MITCHELL, M.AC., L.AC., DIP’L AC.
Rose Wellness Center 571-529-6699 • RoseWellness.com
Virginia Mitchell is board-certified acupuncturist specializing in pain management, fertility support and stress reduction. She also treats other conditions including allergies, anxiety, depression, arthritis, back, neck or shoulder pain, migraines, headaches, fibromyalgia, autoimmune disorders, insomnia, and sports injuries. Virginia is also a trained massage therapist focusing on acupressure and zero balancing. See ad, page 16.
THE MINDFULNESS CENTER
4963 Elm St, Ste 100, Bethesda, MD 301-986-1090 TheMindfulnessCenter@gmail.com TheMindfulnessCenter.org The Mindfulness Center is a 501(c) 3 nonprofit organization which promotes health and self-healing, for individuals and the community, through classes, services, workshops and trainings. See ad, page 21.
258 Maple Ave East, Vienna, VA and 12242 Rockville Pike, Rockville, MD 703-255-7040 (VA) or 301-770-7040 (MD) Maddie@SavvyRest.com • SRNB.com Savvy Rest Natural Bedroom is the premier retailer of Savvy Rest organic mattresses and bedding, a Virginia manufacturer and retailer of fine bedroom furniture. See ad, page 3.
CANCER SUPPORT NATIONAL INTEGRATED HEALTH ASSOCIATES
5225 Wisconsin Ave, Ste 402, NW 202-237-7000 • NIHADC.com
If you are diagnosed with cancer, there are supportive treatments which may enhance the body’s ability to fight cancer and help the traditional cancer treatments work more effectively. Integrative, holistic medicine combines traditional and adjunctive complementary treatments to restore the patient to a better state of health and improve the quality of life. Whereas traditional medicine will focus on treating the tumor, the holistic approach is to focus on the patient and outcome. See ad, page 23.
CHIROPRACTOR NECK BACK & BEYOND WELLNESS CENTER DR. ALLAN TOMSON, DC
MOTHER NATURE’S STORE 703-851-0087 Laina_Poulakos@hotmail.com MothersNatureStore.com
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 8.
Rose Wellness Center 571-529-6699 RoseWellness.com
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 16.
THE MINDFULNESS CENTER
4963 Elm St, Ste 100, Bethesda, MD 301-986-1090 TheMindfulnessCenter@gmail.com TheMindfulnessCenter.org The Mindfulness Center is a 501(c) 3 nonprofit organization which promotes health and self-healing, for individuals and the community, through classes, services, workshops and trainings. See ad, page 21.
CLEANING MAID BRIGADE CAPITAL REGION
4813-A Eisenhower Ave, Alexandria, VA 800-515-6243 Marketing@Maid-Brigade.com MaidBrigade.com
We are Green Clean Certified, so you can have peace of mind that you r h om e w i l l b e healthier for you, your pets and the environment. See ad, page 21.
COACHING ALEXIS SULLIVAN COACHING
10195 Main St, Ste D, Fairfax, VA 703-865-5690 • NeckBackAndBeyond.com NeckBackAndBeyond@gmail.com
DR. VISHAL VERMA, DC, CCSP
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 8.
Alexis Sullivan, ACC 650-224-4422 AlexisSullivanCoaching@gmail.com AlexisSullivanCoaching.com Alexis is a credentialed personal and professional coach who loves partnering with people to help them achieve results while bringing balance and fulfillment into their lives. She works with people who are facing or making change and who want to make intentional choices that lead to a successful and purposeful life. See ad, page 9.
To begin, begin. ~William Wordsworth 38
COLON HYDROTHERAPY NECK BACK & BEYOND WELLNESS CENTER
10195 Main St, Ste D, Fairfax, VA 703-865-5690 • NeckBackAndBeyond.com NeckBackAndBeyond@gmail.com An effective method for cleansing the colon and large intestine. It helps to renew and cleanse the cells, purify the blood and give life to the digestive system. Accumulation of toxic waste materials in the body, also known as autointoxication, is the root cause of many diseases. CHT allows the body to get rid of these toxins, and is a necessary part of any type of detox program or cleanse. See ad, page 8.
CORPORATE WELLNESS IN GOOD COMPANY WELLNESS 703-772-1924 Info@InGoodCoWellness.com InGoodCoWellness.com
A full-service corporate wellness company specializing in a wide-range of customized offerings from onsite farmer’s market, mindfulness, meditation, yoga, farm-totable catering, wellness workshops, health coaching and nutritional guidance. See ad, page 20.
DENTISTRY, HOLISTIC NATIONAL INTEGRATED HEALTH ASSOCIATES
5225 Wisconsin Ave, Ste 402, NW 202-237-7000 • NIHADC.com The professional health team at NIHA is comprised of holistic medical physicians, biological dentists, naturopaths, a chiropractor and health professionals highly skilled in acupuncture, nutrition and other healing therapies. See ad, page 23.
ENERGY THERAPIES INCA ENERGY INTEGRATIVE HEALTH AND WELLNESS CENTER
10440 Shaker Dr, Ste 203, Columbia, MD 410-292-5149 EnergyTherapyCeuWorkshops.com Inca Energy Integrative Health and Wellness Center is an ecofriendly holistic center offering e n e rg y m e d i c i n e , e n e rg y psychology and meditation. Inca Wellness brings together authentic ancient healing traditions from around the world with contemporary therapies to nurture ones whole being. See ad, page 6.
OPTIMUM HEALTH & WELLNESS 1615 Rhode Island Ave, NE 202-506-3420 DLCSupplies@gmail.com OptimumHealth-Wellness.com
HEALTH AND WELLNESS ADVOCATE SERENA T. WILLS
Optimum Health & Wellness provides therapeutic treatments for 200-plus health issues using PEMF (EMF) technology. Nutreceuticals, supplements and cannabis is also available. See ad, page 9.
SerenaWills@yahoo.com SerenaWills.com Self-published author of poetry, my book Crying Tears of Teal concentrates on ovarian cancer awareness, also health and wellness writer and coaching student. Assisting people with Lyme disease. See ad, page 20.
HAPPY HEART HEALTH
301-366-6090 • HappyHeartHealth.net SeShakeri21@gmail.com Happy Heart Health is a coaching service that guides individuals to optimal health and well-being. Through goal setting, sustainable lifestyle changes and a supportive environment, you will achieve tremendous results. Imagine having more energy, feeling better in your body, improving your fitness, greater productivity and a happier, healthier life.
HEALTHY PETS WHOLE PET CENTRAL
Info@WholePetCentral.com WholePetCentral.com We are your one-stop destination for all things natural regarding your pet’s nutritional and grooming needs. Shop online or visit one of our stores locations in Rockville, MD, Herndon, VA or Ashburn, VA. See ad, page 11.
571-277-1292 JohnMays@FitnessTogether.com FitnessTogether.com/Chantilly
MOTHER NATURE’S STORE
John Mays is a certified wellness coach with unique skills to get you to your goals, regardless of your age or ability level. Through private coaching, mindfulness, hypnosis and behavioral modification therapies, Mays will help you to refocus your life, help you gain selfawareness and take control of your future. See ad, page 11.
NATIONAL INTEGRATED HEALTH ASSOCIATES 5225 Wisconsin Ave, Ste 402, NW 202-237-7000 NICADC.com/Health-Programs/ Rejuvenation-Detoxification.html
703-851-0087 Laina_Poulakos@hotmail.com MothersNatureStore.com
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 8.
HOLISTIC NUTRITION ELIZABETH MCMILLAN, MS, CNS Rose Wellness Center 571-529-6699 RoseWellness.com
Rejuvenation & Detoxification program provides guidance to restore balance and health with lifestyle tips on diet, hydration, digestion and internal cleansing and detoxification with integrative at-home and spa strategies. See ad, page 23.
Elizabeth McMillan is a boardcertified clinical nutritionist specializing in functional nutrition. She believes in finding the root cause of aliments and creating a personalized dietary plan to restore optimal wellness. Elizabeth specializes in diab etes, fo o d s ensitivities, gastrointestinal health, autoimmunity and metabolic syndrome issues. Call today to see how she can help. See ad, page 16.
Enlightened values of individual freedom are manifested best in individual acts of criticism and defiance. ~Pankaj Mishra natural awakenings
HOLISTIC PARENTING HOLISTIC MOMS NETWORK ARLINGTON/ALEXANDRIA CHAPTER Bit.ly/HMN-MetroDC
Supportive communities for parents following natural lifestyles with six local D.C.-area chapters, Metro D.C. area chapters are in Arlington/Alexandria, Burke/Springfield, Northern Virginia/Fairfax, Loudoun in Virginia and in Anne Arundel County and Montgomery County in Maryland.
MINDFUL HEALTHY LIFE
571-358-8645 Jessica@MindfulHealthyLife.com MindfulHealthyLife.com Online lifestyle magazine for D. C . - are a n atu r a l minded families. Event calendar, resource directory, blog. News, events, giveaways, profiles, tips for holistic healthy living and mindful parenting.
HOLISTIC PEDIATRIC CARE NATIONAL INTEGRATED HEALTH ASSOCIATES 5225 Wisconsin Ave, Ste 402, NW 202-237-7000 • NIHADC.com
Holistic pediatric and young adult care combines the healing power of traditional Western medicine with safe, complementary healing therapies. This approach addresses the whole child, not just the symptoms that brought you to the doctor, and encourages the immune system to heal naturally. See ad, page 23.
Rose Wellness Center 571-529-6699 • RoseWellness.com 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 16.
INTEGRATIVE MEDICINE SUSHMA HIRANI, MD
Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA Info@RoseWellness.com RoseWellness.com • 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 an d e mph a s i z e s nut r it i on , preventive care and lifestyle changes. Dr. Hirani specializes in the treatment of chronic issues such as hypothyroidism, fibromyalgia, chronic fatigue, hormonal imbalances, digestive disorders, menopause and women’s health issues. Patients love her compassionate care and personalized attention. See ad, page 16.
INDIGO INTEGRATIVE HEALTH CLINIC 1010 Wisconsin Ave, Ste 660, DC 202-298-9131 • IndigoHealthClinic.com
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 2.
HOLISTIC PRIMARY CARE NATIONAL INTEGRATED HEALTH ASSOCIATES 5225 Wisconsin Ave, Ste 402, NW 202-237-7000 • NIHADC.com
Holistic primary care is an integrative approach that treats the whole person: mind/body and spirit. A primary care provider coordinates all of the health care a patient receives. This total patient care considers the physical and emotional needs of the person and how health issues may be affecting those needs. Whether you are coming in for an annual check-up or managing a chronic disease, we focus on the whole person, not just your disease or symptoms. We consider lifestyle, nutrition and stress management and put together a treatment plan to help you attain an optimum level of wellness. See ad, page 23.
ALEX LEON, MD
Integrative Family Physician Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • RoseWellness.com Dr. Alex Leon is a board-certified family physician specializing in integrative functional medicine to help restore and maintain your wellbeing. He has a special interest in men’s health care, chronic pain syndromes including musculoskeletal problems, fibromyalgia, bioidentical hormone replacement for men and women, chronic conditions including hypothyroidism, gastrointestinal disorders and allergic disorders. He treats kids too. See ad, page 16.
NATIONAL INTEGRATED HEALTH ASSOCIATES
5225 Wisconsin Ave, Ste 402, NW 202-237-7000 • NIHADC.com
The professional health team at NIHA is comprised of holistic medical physicians, biological dentists, naturopaths, a chiropractor and health professionals highly skilled in acupuncture, nutrition and other healing therapies. See ad, page 23.
ROSE WELLNESS CENTER
2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • RoseWellness.com Info@RoseWellness.com
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 14.
TAKOMA PARK ALTERNATIVE CARE 6930 Carroll Ave, Ste 502, Takoma Park 301-328-3045 Info@TakomaCare.com • TakomaCare.com
Pediatric and adult evaluations for D.C. and MD by certified medicinal cannabis specialist. Tr e a t m e n t / d o s i n g recommendations; nonp s ycho a c t ive proto c ols available. No residenc y restrictions for MD program. See ad, page 16. .
TAKOMA PARK ALTERNATIVE CARE 6930 Carroll Ave, Ste 502, Takoma Park 301-328-3045 • TakomaCare.com Info@TakomaCare.com
Pediatric and adult evaluations for D.C. and MD by certified medicinal cannabis specialist. Tr e a t m e n t / d o s i n g recommendations; nonpsychoactive protocols available. No residency restrictions for MD program. See ad, page 16.
MEDITATION THE MINDFULNESS CENTER
4963 Elm St, Ste 100, Bethesda, MD 301-986-1090 • TheMindfulnessCenter.org TheMindfulnessCenter@gmail.com The Mindfulness Center is a 501(c) 3 nonprofit organization which promotes health and self-healing, for individuals and the community, through classes, services, workshops and trainings. See ad, page 21.
MINDFUL HEALTHY LIFE OF METRO DC
Jessica@MindfulHealthyLife.com MindfulHealthyLife.com • 571-358-8645 Blog, calendar and directory for natural living, holistic parenting and family wellness.
Janice M Johnson 10195 Main St, Ste D, Fairfax, VA NeckBackAndBeyond@gmail.com NeckBackAndBeyond.com • 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 8.
Great Falls, VA 703-738-4230 • NurturedBones.com
SHIATSU THERAPIST Nathalie Depastas 10195 Main St, Ste D, Fairfax, VA 703-865-5690 • NeckBackAndBeyond.com NeckBackAndBeyond@gmail.com Nathalie Depastas is a highly skilled acupuncturist and Shiatsu therapist with 30 years of experience in Chinese medicine, including medical qigong. See ad, page 8.
571-277-1292 JohnMays@FitnessTogether.com FitnessTogether.com/Chantilly
PERSONAL TRAINING FITNESS TOGETHER CHANTILLY
3914 Centreville Rd, Ste 125, Chantilly, VA JohnMays@FitnessTogether.com FitnessTogether.com/Chantilly • 571-323-2223 Personal training and hypnosis for weight loss. Fitness lifestyle training. Private studio setting for adults. Learn the art of self-awareness and progressive exercise for radical change. See ad, page 11
PHYSICAL THERAPY NURTURED BONES
Great Falls, VA 703-738-4230 • NurturedBones.com
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 37.
TAI CHI AND QIGONG
VETERINARIAN - HOLISTIC Pema Choepel Mallu, DVM, CVA, M.Ac. L.Ac 12627 Wisteria Dr, Ste C/D, Germantown, MD 240-715-6570 • HolVetHealing@gmail.com HolisticVeterinaryHealing.com We offer integrative compassionate veterinary care. We view your animal as a whole focusing on the root cause of dis-harmony for long-term healing. See ad, page 33. .
THE MINDFULNESS CENTER
THE MINDFULNESS CENTER
4963 Elm St, Ste 100, Bethesda, MD 301-986-1090 • TheMindfulnessCenter.org TheMindfulnessCenter@gmail.com The Mindfulness Center is a 501(c) 3 nonprofit organization which promotes health and self-healing, for individuals and the community, through classes, services, workshops and trainings. See ad, page 21. .
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 16.
HOLISTIC VETERINARY HEALING
NECK BACK & BEYOND WELLNESS CENTER
John Mays is a certified wellness coach with unique skills to get you to your goals, regardless of your age or ability level. Through private coaching, mindfulness, hypnosis and behavioral modification therapies, Mays will help you to refocus your life, help you gain self-awareness and take control of your future. See ad, page 11.
2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • RoseWellness.com
NECK BACK & BEYOND WELLNESS CENTER
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 37.
ROSE WELLNESS CENTER
NATURAL LIVING RESOURCE
4963 Elm St, Ste 100, Bethesda, MD 301-986-1090 • TheMindfulnessCenter.org TheMindfulnessCenter@gmail.com The Mindfulness Center is a 501(c) 3 nonprofit organization which promotes health and self-healing, for individuals and the community, through classes, services, workshops and trainings. See ad, page 21.
NECK BACK & BEYOND WELLNESS CENTER
10195 Main St, Ste D, Fairfax, VA 703-865-5690 • NeckBackAndBeyond.com NeckBackAndBeyond@gmail.com Neck Back & Beyond in Fairfax, VA, offers chiropractic and naturopathic care, acupuncture, massage, colon hydrotherapy (colonics), reflexology, lymphatic drainage and more. See ad, page 8.
Reading is to the
mind what exercise is to the body. ~Joseph Addison natural awakenings
Yoga Directory BIKRAM YOGA IVY CITY
BIKRAM YOGA TAKOMA PARK
BYIC is located off New Yo r k Ave., in the old Hechts Warehouse District, near My Organic Market, Planet Fitness, BicycleSpace and Hierarchy CrossFit. It boasts plenty of parking (in the lot and on the street), a 1,700-squarefoot hot room and radiant heat panels. Call this your home away from home. A range of classes are offered at this location including Bikram Hot Yoga (60-minute and 90-minute sessions) and hot Pilates.
BYTP is located in the heart of Takoma Park is your community studio. It boasts a spacious hot room and a cozy community area where you can meet and greet fellow yogis. Parking is available on the street as well as in the lot in the back of the building. The heating system uses radiant heat panels to heat your bodies from inside out, from bones to your skin. Come try a class and get all hot and unbothered. New classes are being offered, including hour-long express classes and hot Pilates.
1510 Okie St, NE 202-288-5745 Info@BikramYogaRiveric.com BikramYogaRiveric.com
BIKRAM YOGA RIVERDALE PARK 6202 Rhode Island Ave, Ste 200 Riverdale Park, MD 301-699-1300 Info@BikramYogaRiveric.com BikramYogaRiveric.com
BYRP is located minutes f r o m t h e University of Maryland, College Park and the historic Hyattsville Arts District. This location boasts plenty of on-site parking, a large community space for events and a stateof-the-art hot yoga room that utilizes the latest technology to heat the room and help you work up a sweat. Bikram Yoga Riverdale Park is your community yoga studio, an oasis away from home.
7324 Carroll Ave, Takoma Park, MD 301-270-4777 Info@BikramYogaRiveric.com BikramYogaRiveric.com
EAST MEETS WEST YOGA CENTER 8227 Old Courthouse Rd, Ste 310 Vienna, VA • 703-356-9642 YoginiDawn@yahoo.com EastMeetsWestCenter.com
East Meets West Yoga Center is a premier studio located in the Tysons Corner/Vienna, Vi r g i n i a a r e a . We provide a safe, tranquil and supportive environment to practice, allowing individuals to open to the possibilities of what could be. Our teachers/educators are a community of knowledgeable, dedicated yoga practitioners with years of experience, open to teaching a variety of yoga styles to allow each student to flourish. We celebrate the uniqueness of each student, where students’ requests are heard and responded to positively. We offer classes in hatha, vinyasa, gentle, prenatal and so much more.
RAJ YOGA CENTER
22821 Silverbrook Center Dr, Unit 160, 2nd Fl, Sterling, VA 703-376 3433 Info@RajYoga.org • RajYoga.org Welcoming, serene yoga center. Daily classes: Kundalini yoga, vinyasa and c h i l d re n’s yo g a . Meditations, music and tea. Beautiful uplifting space to rejuvenate, strengthen, relax mind body and soul.
YOGA 4 ALL BODIES
12021 Creekbend Dr, Reston, VA 703-297-2224 LCRYoga@me.com Yoga4allBodies.com
New to yoga, have physical matters, or want to improve your practice? We adapt to your body. Build strength, f l e x ibi l it y and e q u a n i m it y i n warm, positive space.
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Visit muih.edu to register for free upcoming events and webinars
Announcing School of Naturopathic Medicine Doctor of Naturopathic Medicine Program Begins Fall 2018 The School of Naturopathic Medicine at Maryland University of Integrative Health will be the first in the mid-Atlantic region, and one of a handful in the nation. Students will learn the art, science, and wise practice of natural medicine, and experience the transformative process of becoming an effective doctor and compassionate healer. MUIH also offers online and on campus graduate programs in: Acupuncture and Oriental Medicine | Nutrition | Herbal Medicine Health & Wellness Coaching | Health Promotion | Yoga Therapy 44
Natural Awakenings is Washington, D.C.'s green, healthy living magazine.