EE R F
Air Care for Kids
How to Make a Home Allergy-Free
Five Strategies for Better Eating
Delicious Discards Making Meals From Scraps
March 2019 | Long Island Edition | NaturalAwakeningsLI.com
Find the Source and the Solution to your Health Issues
WE CAN HELP YOU OVERCOME: DR. DAVID L POLLACK Functional Medicine
HOLISTIC WELLNESS CENTER WEIGHT LOSS CENTER ALTERNATIVE MEDICINE ACUPUNCTURIST NUTRITIONIST / DIETICIAN CHIROPRACTOR
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Long Island Edition
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Contents DIRECTORY OF ADVERTISERS Thank you
for being part of our community! Absolute Yoga...........................................................37 Breathe N Flow Yoga................................................33 Center for the Alignment of Body, Mind & Spirit.....12 Center for Upper Back Pain Relief.............................5 Cleansing Concepts.................................................23 Core95..................................................................... 45 Deborah Graham..................................................... 29 Diane Monks Spiritual Counseling.......................... 39 Dr. Jonathan Richter..................................Back Cover Eat Right Long Island.............................................. 43 EverVeda Spa...........................................................33 Finker Wellness........................................................25 Floatopia...................................................................19 FOS Living................................................................ 39 Full House Organic.................................................. 22 Golan Dental............................................................. 13 Golden Dental.............................................................7 Good Green Cleaner................................................ 43 Harmony Yoga..........................................................35 Inner Source Health................................................. 39 Integrative Healing Center....................................... 11 Liat Tal.......................................................................37 Michelle Stewart.......................................................41 Nature’s Answer..........................................................3 Nature’s Dental......................................................... 17 NewLife Expo..............................................................5 New York Spinal Implants....................................... 43 Organic Color Bar.......................................................9 Pamela Rich..............................................................10 Pollack Wellness Institute................................ 2 & 27 PrimeMyBody.......................................................... 29 Purely Skin Care.......................................................23 Rachlin Center.......................................................... 15 The Healing Center/Howard Robins................21 & 55 Tori Quisling..............................................................41 Whole Foods............................................................. 31
Long Island Edition
24 MARCH IS COLON
CANCER AWARENESS MONTH
26 WHAT YOUR DOCTOR DIDN’T TELL YOU
About Your Blood Work and Maybe Didn’t Even Test
28 HEALING FROM GENETICALLY ALTERED FOODS
Another Reason to Go Organic
30 NUTRITION UPGRADES
Five Strategies for Better Health
34 DELICIOUS DISCARDS Making Meals From Mainly Scraps
VS. ALLERGIES All the Right Moves
38 AIR CARE FOR KIDS
Keeping the Homefront Allergy-Free
40 SAVING A DROP
Our Role in the Coming Water Crisis
42 FIGHT BACK NATURALLY
When Allergies Put the Bite on Pets
44 THE PATH TO WEALTH
How to Make a Dream Come True
DEPARTMENTS 8 news briefs 14 health briefs 20 global briefs 24 health spotlight 25 eco tip 26 health spotlight
28 healing ways 34 conscious eating 36 fit body 38 healthy kids 40 green living 42 natural pet 46 calendar 49 classifieds 52 resource guide
Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
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HEALTHY LIVING HEALTHY PLANET
Good nutrition and regular exercise definitely help you cope with life’s dramas.
s I write this, I am getting ready for a last-minute trip to Rincon, Puerto Rico—what people from Long Beach, New York, affectionately call “Long Beach South.” It’s like a second home to many of the residents of Long Beach because of the nature of the people and the great waves.
Kelly Martinsen, Publisher
Sounds good, right? Sun, surf, sand and friends—should be perfect. Except. Except? Except during the last 16 months, my life has been in upheaval—living in a rental house, focused on the magnitude of publishing a magazine, going on a book tour, building a new home, and slowly watching my children slip through my fingers from childhood into adulthood. And in the midst of stressful decisions, limited time and multiple obligations, I can honestly say (why not, this letter always does seem like a confessional) that I have not been eating or exercising the way I should. So, you guessed it, my body has changed a bit and, uh-oh, it’s now bathing suit time! But March edition of Natural Awakenings is here to remind us that nutrition is more than a number on a scale, or the mirrors reflection of you in a swim suit! Good nutrition is your pathway to great health. When I take the time to eat what fuels my body (and not the chocolate that fuels 15-minute endorphin highs), I function better, my stress is less, and my “monkey brain” of consistent chatter and worry, well, it shuts up. March is the PERFECT month to realign our January intentions with action. Spring is the season of renewal, and after a 16-month displacement from my home, I am ready to renew. How? First, I am going to clean up my diet. Please note that I did not say, “I am going on a diet.” That thought process actually causes stress and, ultimately for me, leads to overeating. No, instead, I am heeding the great advice found in our feature article, “Nutrition Upgrades: Five Strategies for Better Health” (see page 30), and plan on taking time to garden and cook, and choosing organic products more often. You see, the March edition focusing on nutrition makes sense! We are beginning to shed the winter fog and will be exposed to more daylight in the coming weeks. The truth is I gave myself 16 months’ worth of excuses for why I couldn’t find time to exercise as often as I should and why I grabbed produce that wasn’t organic (oh, and potato chips!), and in the end, I have paid for that. My anxiety is greater, my strength is less, AND I’m going to be on display in front of all my friends and neighbors in two days with this 16-month lazy body! That’s okay; I love myself and accept that I have had a stressful year, but with that love I will also need to push myself past the stress and excuses and get back to living my most healthy life. This issue is going to help me do just that. How about you? Malama Pono!
LONG ISLAND EDITION PUBLISHER Kelly McGrath Martinsen EDITORS Sara Gurgen Theresa Archer CONTRIBUTING WRITER Gina Marie Cronin DESIGN & PRODUCTION Suzzanne M. Siegel COVER SELECTION DNR Martinsen ADVERTISING SALES Carol Leitner
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The statements in this publication have not been evaluated by the Food and Drug Administration. Therefore the information listed is not intended to diagnose, treat, cure or prevent any disease.
Long Island Edition
Natural Awakenings is printed on non-glossy newsprint to protect the environment.
A HEALTHY SMILE IS GOLDEN
The Hidden Dangers of Root Canals HOW TO REDUCE DECAY-CAUSING BACTERIA
First and foremost, Dr. Linda Golden of Golden Dental Wellness Center would like to take this opportunity to congratulate her patients on their level of improvement when it comes to oral health. She’s watched her patients heed her advice of getting regular cleanings, using a water-pik and prebiotic toothpaste, taking probiotics, and brushing four or more times a day; thereby reducing harmful bacteria in the oral cavity. “My patients haveLATELY done a spectacular job YOU’VE PROBABLY HEARD ABOUT over the years,” Golden says. “I am doing this 28 years now, and it has THE IMPORTANCE OF MAINTAINING Acheckups made me so happy to see my patients come to their regular and keep up with a strong at-home regiment. ” HEALTHY PH LEVEL—hence health food store There’s an unfortunate—and hidden—threat in the dental shelves flooding with alkaline waters, alkalosis foods world, however. A procedure so common that everyone has heard of and products help neutralize the body. it. A it andother everyone knows at that least one person who has under-gone You maygenerally not have heard theofimportance of pH procedure accepted in how the world conventional dentistry, balance in found the mouth. yet one thatstarts has been to cause chronic illness and cancer. A procedure that, no matter how many times a week you go to the gym, If you’ve wondered why poor oral you how many wheatgrass shots youone take,kid howwho manyhas dental cleanings get, can still wreak havoc on your entire body. This procedure hygiene never gets cavities, while your kid who is: the root canal.twice a day and sees the dentist brushes First, let’s review what a root canal is. When the root of the biannually is plagued with cavity after cavity, the tooth is compromised, either be-cause of an untreated cavity, multiple culprit is likely pH. A healthy pH for saliva is in the dental procedures on the same tooth, or physical damage to the tooth, 5.6-7.9 range. If pH falls the to 5.5 there are two options:the either remove toothor orbelow, get a rootthere canal.is It a is high of tooth decay because bacteria nearly risk im-possible to ignore theand issue,cavities, because when that deep decay hits the soft tissue, or pulp, of the tooth, it usually results in significant thrive in an acidic environment. pain and inflammation that can’t be ignored. So the decision has to be made, andmore seeingisasthat no one really saliva wants tocan losebe a tooth, many opt for What’s acidic detrimental the root canal. not only to oral health, but overall health. A bacterial In the process of the root canal, soft center of the tooth, also imbalance in the mouth can the result in type 2 diabetes, known as the pulp, is removed. The pulp is comprised of blood vessels, heart disease, kidney and lung complications, obesity nerves, and connective tissues that helps the tooth grow and survive. and more. Manythepeople don’tpulp, know they The dentist removes infectedsimply and damaged and what then careare doing wrong and become frustrated that they fully cleans out the canal in the tooth. They then replace the pulp with can’t get theirs or their kids’up oral inischeck, and a temporary filling, and on a follow visit,health the tooth then filled with a permanent filling—followed by an optional gold or porcelain fear the long-term implications. crown. The tooth is still defunct, but since the nerves and connective Typically, a dentist will cavity tissues have been removed, thetreat pain isano longerdirectly, perceptible.but not the bacterial imbalance in the mouth. This is a on In short, a root canal is the process of performing taxidermy a dead tooth, essentially a dead organ. More and more, dental profesreactive and short-sighted solution that allows the sionals of anddecay doctorsto arecontinue. questioningThe this procedure, cycle CariFreeac-knowledging assessment that inelevated no other area health is a directly dead organaddress left in thethe body. If and pHofproducts decaysomething is dead, it needs to be removed; otherwise, no matter how causing acids that are a feeding bed for bad bacteria. much you “sterilize” the pathways dur-ing a root canal, it will still become a breeding ground for toxic bacteria. In fact, in 100 percent “The CariFree assessment is a salivary test that gives of root canals, dangerous endotoxins and pathogens have been found. an idea of a patient’s by even looking The toxins around theoral toothenvironment are concerning, but more
at many different aspects of their biochemistry and DNA,” says Linda Golden, DDS. “We are then able concerning how these spread throughout the body. “These to use theisresults totoxins design a comprehensive oral toxins are incredibly and they are released 24/7other into the drainprotocol that canpotent, combat pH-related and dental ing lymphatics and venous blood from the jawbones, where they issues in a holistic way.” CariFree assessment and pH subsequently spread throughout the body,” says Dr. Thomas Levy, products are mostly geared toward children, but they board-certified cardiologist, lawyer, and author of Hidden Epidemic in can alsoentitled proveRoot beneficial patients with dry mouth, an article canals arefor a primary cause of chronic disease. acid reflux, depression, androot other conditions. “Over 5,000 consecutive extracted canal-treated teeth were found to have a wide array of infec-tious agents and associated toxins.” Heart Non-abrasive and toother use chronic every day, CariFree attack, breast cancer, andsafe many condi-tions have been strongly linked root canals. elevated pHtoproducts are highly effective and scientifically All of this isproven not to say there are no instances where root tothat prevent cavities through canals have not been effective. Indeed there are countless cases of remineralization. Dr. Golden describes that patients people being able to live in harmony with their treated tooth with no may use the products that fit their lifestyle, but some contraindications. Certainly the healthier a patient is, the better their patients may prefer to off optharmful for a bacteria. more pure and to treat odds of successfully fighting The decision natural approach. Being a holistic practitioner, or remove the affected tooth is always up to the patient, but itshe is good has extensive to make informedknowledge decisions in alland areasexpertise of health. to design a customized “Sometimes when you are program. feeling unwell, the best thing is not to see a doctor—but seegiving a den“Dentists shouldtobe tist talkoral through your options,” notand only health Golden says. “A holistic dentist can guidelines, but nutritional extract a root canal-treated tooth, and lifestyle as well,” Dr.area if the patient wishes, clean the Golden shares. Some properly, and place a bio-comalternatives the products patible implant.”to Golden can also perform 3D x-rays (Dental Cone presented by CariFree Beam CT) suggests that can expose hidden that she to her inflamma-tion, where typical 2D patients include alkaline dental x-rays can not. LINDA J. GOLDEN, D.D.S. water, coconut oil pulling, Learn more by watching the xylitol,documentary lemon water, Netflix Hid-
Integrative Holistic Dentistry
ozone and sodium bicarbonate (baking soda). She also Golden advises aDental healthy diet MANHASSET 516 627-8400 Wellness Center 444 Community Drive · Suite 204 of alkaline foods,is located at legumes 444 Comlike fruits, MANHATTAN 212 973-9425 munity Dr., Ste.and 204, and vegetables; 120 East 56th Street, 12th Floor reducing caffeine Manhasset. To learn Se Habla Español! drinks,call alcohol, sugar, more, Call for more info about our meat and processed 516-627-8400 or visit services or visit our website foods, which are all GoldenSmile.com. GOLDENSMILE.COM highly acidic. den Epidemic.
March 2019 Advetorial for Dr Golden 3.indd 1
7 4/17/18 2:50 PM
NewLife Expo Returns to New York in March
he NewLife Expo, the nation’s long-running event focused on conscious living, will return to the Hotel New Yorker March 22 through 24. “For 30 years, NewLife has been instrumental in opening up people’s minds to all possibilities by bringing experts from around the world in the fields of holistic health, spirituality, consciousness and human potential,” says its organizer, Mark Becker. This weekend event will once again showcase more than 80 innovative, cutting-edge exhibitors and speakers. Among the keynotes are astrologer Susan Miller, nutritionist Gary Null, energy healer Judy Satori, Youngevity founder Dr. Joel Wallach, radio host Kat James, spiritual author Tracey Ash, intuitive Tammy Adams and psychic Jill Dahne. “NewLife Expo is unlike any other New Age fair you’ve experienced,” Becker says. “Others have tried to copy it, but none have ever succeeded. So whatever your flavor, come and open your mind to all possibilities and meet thousands of people who are into what you are into. At the very least, you might fall in love.” Expo hours are March 22, 4:30-10 p.m.; March 23, 10 a.m.-9 p.m.; and March 24, 10:30 a.m.-7:30 p.m. Cost: $15 and up. Location: Hotel New Yorker, 481 8th Ave. at W. 34th St. (across from Penn Station). For more information, visit NewLifeExpo.com, or to preregister for discounts, go to NewLifeExpo.com/ny-expo/ticket-pre-registration. See ad on page 5.
Ayurvedic Pulse Diagnosis with Jennifer Ayres
earn the secrets of the pulse (nadi pariksha) from the lineage of Dr. Vasant Lad from one of his lead instructors, Jennifer Ayres, on Friday, March 8, through Sunday, March 10 at EverVeda. Sensitize your fingers and open your mind to accessing the essential nature of a person by diving into their sacred flow of prana. Weave the technical with the intuitive for deeper insights into you and your clients’ state of health. Pulse diagnosis takes diligent practice to master, but in one weekend you can learn the basics necessary to perceive your clients’ constitution at birth, any current doshic imbalance, weakness in internal organs, and basic emotional well-being. Every aspect of a being can be felt through the pulse if one knows how to listen. Come practice and take your skill as an ayurvedic practitioner, yoga instructor or healer to the next level.
March 8, (6 p.m. to 8 p.m.) Overview of doshic theory What is pulse diagnosis?
March 10, 10 a.m. to 5 p.m. Organ pulses How to feel for strengths/weakness and doshic effects on the organs March 9, 10 a.m. to 5 p.m. How to interpret those sensations Seven aspects of pulse Assessing the emotional well-being of a client Seven levels of the pulse overview Clarifying pushing and blocking of doshas— First and seventh levels theory and practice how does it feel in the pulse and how to Determining a person’s constitution at interpret into treatment? birth as well as any current imbalance Putting it all together with more practice! Cost: $380, includes vegetarian lunch Saturday and Sunday. Location: 140 Cove Rd., Oyster Bay. For more information or to register, call 516-624-3210 or visit EverVeda.com. See ad on page 33.
Long Island Edition
Healthy School Food
ith all the emphasis on making sure our kids eat healthy meals, school meal programs on Long Island are suffering. My 10-year-old granddaughter, Lily [Lilliana Mae Johnson], is vegan and when she forgot her lunch one day, the school cafeteria offered her a lettuce and tomato wrap—not much nutrition there! So, that night, with the help of a friend from the Coalition for Healthy School Food, Lily wrote a letter to her principal. She told the principal about the problem— no adequate food options for her—and offered a solution—providing vegan options. A few weeks later, Lily was invited to a gala/fundraiser hosted by the coalition. Lily stood up in front of a room full of people and told her story and that she had written a letter to her principal. After her presentation, she was informed by the coalition that the food services company in her district would be serving vegan options every day in her school cafeteria. It’s amazing what can happen when a 10-year-old is passionate about something, speaks her mind, and people listen and take action. In addition, Lily is a student council member and animal rights activist. She spends her spare time doing gymnastics, self-defense training and arts and crafts. Her goals include creating a peaceful world, becoming a lawyer and becoming president of the United States. Source: Irene Stacy, an administration staff member at Center for the Alignment of Body, Mind and Spirit, in Wantagh (and a really proud grandma). See ad on page 12.
March Is National Nutrition Month
or National Nutrition Month 2019, the Academy of Nutrition and Dietetics is spotlighting healthy and nutritious eating and promoting physical activity. Planning meals and snacks is important to ensure a healthy eating lifestyle. Begin this process by planning one or two dinners and make double the amounts for two meals, or plan just breakfasts for the week, and build from there. Meals should incorporate four to five major food groups and snacks should include two to three food groups. Food groups are: lean proteins, such as meat, chicken and fish; dairy; fruits; vegetables; whole grains; and healthy fats. Half your plate should be fruits and vegetables. Visit MyPlate.gov or EatRight.org for the most accurate web sources. Start off with a clean kitchen. Stock your pantry with an array of dried or canned beans and lentils. Beans and lentils are great sources of fiber, which is an important carbohydrate, a macronutrient, we need to keep our bodies functioning properly and ward off diseases. Stock up on canned vegetables with no added salt, and whole-grain pasta, brown rice and oats. Include canned fish and chicken and healthy oils, such as olive, vegetable and canola. Display a variety of fresh fruits in a bowl on your kitchen table or counter for easy access. Buy plenty of colorful fresh vegetables, either already cut up or prepared at home, and store in air-tight containers so they are ready to use. Make sure you have dairy selections in your fridge, in both large and single-serve containers, such as single-serve yogurts and aseptic milk packs. Also stock up on raw unsalted nuts, like almonds, walnuts and pecans, and fiber-rich seeds, such as chia seeds and quinoa. Read food labels to avoid or limit foods and beverages with added sugars. Eat breakfast, even if it’s on the go. Pack a yogurt with granola, nuts and a fresh fruit. Other helpful suggestions include: Be mindful of portion sizes. Aim for 150 minutes of exercise per week, and include stretching and strengthening exercises. Any activity you can incorporate counts, such as parking far away from your destination so you can brisk walk for 10 minutes. Whether you want to lose weight, lower your health risks or manage a chronic disease, consult the expert, a registered dietitian nutritionist (RDN). You can find an RDN near you by visiting EatRightLI.org and clicking on “directory.” March 13 is Registered Dietitian Day, which commemorates the dedication of registered dietitian nutritionists as the leading advocates for advancing the nutritional status of Americans. National Nutrition Month gives registered dietitian nutritionists the opportunity to promote themselves (and their profession) as the leading sources in the field of nutrition and dietetics. Source: Lucy Brown Pugliese, MBA, RDN, CDN, the PR chairperson for Long Island Academy of Nutrition and Dietetics. For more information, visit EatRightLI.org. See ad on page 43.
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Good nutrition and regular exercise definitely help you cope with life’s dramas. ~Terri Irwin March 2019
Participants Sought for Long Island Breast Cancer Walk
embers of the Adelphi team of the Adelphi NY Statewide Breast Cancer Hotline & Support Program are out walking every weekend, training for the annual LI2Day Walk. The team goes to local parks, such as Eisenhower Park, and malls to get in shape for the fundraising walk that will be held on Saturday, June 8. This is the 15th year of the event and Adelphi has been a participant and beneficiary every year, to date having received a total of $439,950 in grant funds. The monies are used to support the numerous free services that the Adelphi program offers, such as the hotline, support groups, informational seminars and community education. The Adelphi NY Statewide Breast Cancer Hotline & Support Program recently received a grant for $24,200 from LI2Day, a Long-Island based organization that fundraises for local breast cancer organizations through walks and other events. Team members pay a registration fee of $75 and solicit sponsorships. There is no fee for virtual walkers that wish to raise money but do not participate in the actual walk. “We love doing this every year,” says Adelphi team captain Susan Shulman, of Westbury. “We all share a common goal to raise money to help our fellow Long Islanders as they struggle with cancer. We’re always eager to welcome new people into our group.” LI2Day was organized in 2004 to raise awareness and funds for breast cancer and other cancer research; to benefit cancer sufferers, survivors and their families; and to support organizations that are participating in such efforts. To support the walk, register at LI2DayWalk.org/2019-13-1-mile-walk and join the Adelphi team on the drop-down menu.
That which is not good for the beehive cannot be good for the bees. ~Marcus Aurelius
Meditation, Mindfulness and Gong Meditation for Breast Cancer Patients
oping mechanisms to help reduce stress and anxiety can be an important part of treatment for breast cancer. At a free educational forum on Thursday, March 14, sponsored by the Adelphi NY Statewide Breast Cancer Program, experts in meditation, mindfulness and gong meditation will demonstrate these practices and provide the opportunity for attendees to practice during the event. The forum will be held from 6 to 8 p.m. at Alumni House at Adelphi University, in Garden City. Teachers are Jacob Cooper, a licensed master social worker, certified hypnotherapist and reiki master, and Marc Switko, a NYS licensed psychotherapist and counselor. Cooper is a renowned speaker who assists in empowering clients to make transformative changes in their lives. He is a psychotherapist in a mental health clinic and also provides private meditation, hypnosis classes and sessions. Switko uses gong playing as a therapeutic, meditative and performance method in treatment for patients. In gong meditation, sound waves from the gong help move the physical and energetic bodies into a relaxed state. It is suggested that attendees wear comfortable clothes. Mats will be provided, but attendees may bring their own mats as well. Reservations are required. To register, call 516-877-4325 or email BreastCancerHotline@Adelphi.edu. The forum can be watched live on Facebook (Facebook.com/ adelphibreastcancerhotline) and will be posted the next day on YouTube (YouTube.com/aubreastcancer).
Long Island Edition
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BrainTap Technologies Is Now Available at Center for the Alignment of Body, Mind and Spirit What is BrainTap? BrainTap Technologies is a powerfully effective mind development tool designed to help you overcome the ill effects of the fight-or-flight response while achieving physical, mental and emotional balance. It produces the relaxation response, giving your body precisely what it needs to get back in balance and reverse the effect of stress on the body. At the same time, the BrainTap Technologies sessions guide your mind to a state of laser-like focus so you can rid yourself of negative self-talk and achieve life goals!
How does BrainTap work? BrainTap features harmonizing tones synchronized with gentle light pulses that travel through the ear and the retina, sending direct signals to the brain and guiding you into deep relaxation. This innovative form of brainwave training is called frequency following response, and it provides maximum results in the least amount of time. You simply slip on the BrainTap headset, start the audio, lower the visor, close your eyes and relax. You’ll enjoy an empowering BrainTap session that is strategically
Looking for a more holistic doctor?
Long Island Edition
encoded to deliver the most productive power nap imaginable. You will be put into the deepest relaxation your body and mind has ever experienced. Five powerful mind technologies come together to create a blending of light, sound and spoken word perfectly synchronized to relax, reboot and strengthen busy brains. What are some of the benefits? Regular use of the BrainTap system promotes healthy brain activity to help you change unwanted behaviors and habits, such as those contributing to excessive stress, poor sleep habits, and overeating, all while helping you feel more relaxed and attentive, energetic and motivated to succeed. How do I get it? BrainTap Technologies is now available at Center for the Alignment of Body, Mind and Spirit. Call 516-221-3500 to schedule a time to try BrainTap or sign up at the front desk during your next office visit to receive a free 20-minute BrainTap session as well as a free 15-day trial of the BrainTap app for you to experience its many programs and benefits. Location: 2050 Wantagh Ave., Wantagh. For more information, call 516-221-3500, email firstname.lastname@example.org or visit Align-me.com. See ad on this page.
Find the perfect Naturopathic Physician
Platelet Rich Fibrin (PRF) is a revolutionary leap forward in dental healing and grafting.
Simply put, blood is taken chair-side from your arm and in about 10 minutes, the blood is prepared and processed with absolutely NO CHEMICALS, and it is ready to use immediately to help you HEAL. The PRF plug that is created contains your own growth factors, growth proteins, healing platelet cytokines, and all the important regenerative stem cells. The PRF becomes your own dynamic super biomaterial to biologically stimulate bone and soft tissue repair and regeneration, and to aid and accelerate wound healing. This is one example of the exciting technology offered at Golan Family Dentistry. We strive to integrate traditional dentistry with modern equipment and techniques to enhance the biological experience of dentistry.
We focus on dentistryâ€™s affects not only a specific tooth or area of the mouth but the body as a whole. Through the use of lasers, ozone and computerized dentistry, we hope to improve your dental visits and healing. Biomimetic dentistry is used to restore your teeth in a manner that tries to mimic the mechanical wonder that is a natural tooth. The doctors at Golan Family Dentistry look forward to addressing your dental needs while taking a systemic approach to devise the best customized comprehensive treatment plan to help you achieve dental wellness naturally. In the coming months we will be providing you with valuable information to educate and enhance your dental experience.
FREE CONSULTATIONS! 516.627.1687 ~ Biomimetic Restorative Treatment ~ Laser Assisted Fillings ~ Laser Assisted Gum Treatment ~ Crowns in a Day ~ Digital Impressions ~ Sleep Apnea Treatment ~ Ozone Assisted Therapy ~ Laser Pain Relief
GOL N FAMILY DENTISTRY 21st Century Dentistry with a Small Practice Feel
Marshall B. Golan DDS, Howard S. Golan DDS and Jeffrey Etess, DMD 245 Hillside Avenue
Williston Park, NY 11596
Carpal Tunnel: True or False? by Victoria A. Liotta, DAc, LAc, LMT Just as the term sciatica is misused for many types of discomfort in the hip and leg, carpal tunnel syndrome is loosely used to describe pain and tingling in the wrist or hand. It is a misconception, as pain of the wrist or hand may have its origins elsewhere, such as the forearm or even the musculature of the chest or neck. Carpal tunnel syndrome may require surgery; however, similar conditions, rooted from other sources, can be resolved with methods such as acupuncture. The Victoria A. Liotta median nerve, which travels through the neck, chest, forearm and into the hand, is commonly the culprit of pain, accompanied by numbness and tingling. Although compression, or “pinching,” of the median nerve at these areas can cause discomfort, true carpal tunnel syndrome is caused by tension to the median nerve at the flexor aspect of the wrist and between the carpal bones (carpal tunnel). The syndrome presents with numbness and tingling specifically in the thumb, index and half of the middle finger. When approached by an individual with hand discomfort, it is good practice for a professional to perform classic orthopedic tests, including those that evaluate thumb and finger strength and pain and tingling. These tests will help determine if the carpal tunnel, in which the median nerve passes through, is affected. Testing the strength of thumb opposition, in particular, shows any weakness formed by carpal tunnel syndrome. Although the tests are not absolutely foolproof, if any are positive, true carpal tunnel syndrome is suspected. More often than not, the condition is attributed to muscle tension, trigger points or tendonitis in the forearm, particularly the area responsible for curling one’s fingers and wrist. In this case, the prognosis is more favorable than carpal tunnel syndrome. A muscle affected with tension and trigger points is the pronator teres, located just below the crease of the elbow. Other common muscles that impinge the median nerve causing symptoms similar to carpal tunnel syndrome are the scalenes of the neck and pectoralis minor of the chest. Licensed acupuncturists are trained to assess these areas for trigger points, weakness and limited range of motion. Acupuncture and other modalities, such as massage, are often effective in resolving the tension and inflammation along the path of the median nerve that cause pain, numbness and tingling of the wrist and hand. By releasing the tension placed upon the median nerve and increasing blood flow to the area, symptoms of wrist and hand discomfort may be resolved. Source: Victoria A. Liotta, DAc, LAc, LMT, a doctor of acupuncture at Inner Source Health. As an acupuncturist and massage therapist, she has experience treating headaches and body pain. In addition, she frequently treats people with anxiety and depression. For more information, call 631-421-1848 or visit InnerSourceHealth.com. See ad on page 39. 14
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Are You an Emotional Eater? by Deborah Graham If you wish to change your eating habits, it is time for you take personal responsibility for your choices. It is time for you to begin asking the more pressing and deeper questions that will lead to a healthier and more nutritious lifestyle on all levels. By addressing the reasons Deborah Graham why you choose what you choose, you can begin to understand the missing links in life so you fill them with something other than quick antidotes that satisfy your palette. Ask yourself how your choices are sabotaging you. Are you abandoning the goodness within? Do you sense you need to stuff your mouth as a way to keep it closed when in reality all you want to do is speak up? When you become aware of how you reach for food as a way of padding your emotions, sensations and feelings, you gain momentum for taking steps that lead to a more productive and active, not to mention healthier life. Emotional eating is a real issue, one that cannot be solved without your own awareness and dedication to your own body and soul. Whether you reach for comfort foods as a way to gain support through tough times, or whether you reach for comfort foods as a way of disguising your discomfort in front of others, you have to understand the reasons for your choice before you can change them. Willpower is not always the answer. Source: SiriusXM’s Deborah Graham. For more information, call 631-303-0522 or visit PsychicDeborahGraham.com. See ad on page 29.
Light Pollution Disturbs Sleep Being exposed to high levels of artificial outdoor light at night contributes to insomnia and greater use of sleeping pills, reports a new study from South Korea’s Seoul National University College of Medicine. The researchers studied the records of 52,027 people without diagnosed sleep disorders—60 percent of them women—and correlated their sleeping pill use with their residential location relative to artificial outdoor light intensity. The brighter the outdoor lighting, the more likely were sleep issues and the greater and more frequent use of sleeping pills. The study joins other research that has shown that artificial nighttime lighting—outdoors and indoors—disrupts circadian rhythms, potentially leading to such metabolic and chronic diseases and conditions as cancer, diabetes, obesity and depression.
Pine Bark Soothes Prostate Benign prostate hypertrophy (BPH), a condition that affects half of men older than 60, is related to increased prostate gland size and a reduced flow of urine from the bladder. To test the effectiveness of the pine bark extract Pycnogenol on BPH, researchers from Italy’s D’Annuncio University divided 75 men with the condition into three groups: One was given 150 milligrams a day of Pycnogenol, another received standard non-drug management and the third was given conventional drug treatment. The researchers found that urination frequency, urgency, intermittency and nighttime occurrences significantly improved after 60 days of treatment among the pine bark extract group.
Steven M. Rachlin, M.D. is a Medical Doctor specializing in Internal Medicine. He is recognized as a pioneer & top Physician devoting his practice to Alternative & Holistic Medicine. He has been an advocate of natural medicine for over 30 years and is dedicated to the prevention of disease, empowering patients by giving them the tools to obtain optimum health
Alternative Medicine A Holistic Approach to Better Health
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Rose Hip Reduces Cold Symptoms During the six months of Denmark’s frigid winter, 107 study volunteers took either two grams of liquid rose hip (marketed as Hyben Vital) or a placebo daily. University of Copenhagen researchers found that the rose hip group experienced 18 percent fewer colds, as well as significantly fewer symptoms such as coughing, headache, muscle stiffness and fatigue when they did get a cold.
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Lemon Balm Lowers Blood Pressure, Reduces LDL Lemon balm (Melissa officinalis), a soothing herb from the mint family, can significantly improve the condition of patients with chronic stable angina, reports a recent study in the Journal of Herbal Medicine. Researchers at Iran’s Ahvaz Jundishapur University of Medical Sciences tested 80 patients with the condition, which involves chest pain linked to a lack of blood flow to the heart. The patients were given three one-gram doses a day of lemon balm powder or a placebo. After two months, the patients given the lemon balm had significant reductions of “bad” low-density cholesterol (LDL), both systolic and diastolic blood pressure, and increased workout capacity, a measure of heart function. 16
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A Harvard study was conducted on the diets of nearly 28,000 male health professionals spanning two decades between their 50s and 70s and published by the American Academy of Neurology. It found those that drank orange juice and ate leafy greens, berries and dark orange and red vegetables suffered significantly less memory loss than others. Subjects reported every four years and were examined for both thinking and memory skills. Those that ate about six servings of vegetables a day were a third less likely to develop poor thinking skills than those consuming two servings; those that drank orange juice every day were half as likely to develop poor thinking skills as those drinking one serving per month. Men that ate larger amounts of fruits and vegetables 20 years earlier were less likely to develop similar problems, whether or not they kept eating larger amounts of fruits and vegetables later.
Vegetables and Orange Juice Protect Memory
Herbs Make Worthy Prebiotics Ginger, black pepper and holy basil, mainstays in traditional medicines as anti-inflammatories, also contain significant prebiotic potential that could help gut health, report researchers from India’s National Institute of Nutrition, in Hyderabad. Holy basil (Ocimum sanctum) and ginger (Zingiber officinale) showed significantly higher prebiotic activity, especially of Lactobacillus and Bifidobacterium species, when compared to the well-known prebiotic fructooligosaccharide (FOS). Black pepper (Piper Nigrum) had prebiotic effects similar to FOS.
Meditating or listening to classical music altered biomarkers associated with cellular aging and Alzheimer’s disease in adults experiencing memory loss, according to a recent West Virginia University study. The 60 participants had subjective cognitive decline, including forgetting familiar names and losing objects, a condition that may be a preclinical stage of Alzheimer’s. For 12 minutes a day, they either listened to instrumental classical music or did a kirtan kriya meditation involving chanting, visualization and finger poses. After three months, all subjects had increases in a key beta amyloid peptide protective from Alzheimer’s, as well as better memory, mood, sleep and quality of life, while the meditation group experienced significantly better improvements. Activity in two chromosomal markers of cellular aging—telomere length and telomerase activity—increased for both groups, especially among those that practiced more frequently or started with lower cognitive scores. The improved biomarkers were maintained or even strengthened three months after the study ended.
Meditation and Music Slow Cellular Aging
Is There Really Such a Thing as a Thyroid Virus? by Elyse Tursi, DC Whether you’ve been diagnosed with hypothyroidism, Hashimoto’s or Grave’s disease, there is a likely suspect lingering in the background of all these thyroid illnesses. This so-called suspect is a virus that loves to steal your cells’ energy and leave your body feeling chronically fatigued. The nature of this virus may result in immune system dysregulation later in life. The Epstein-Barr virus (EBV) falls into the human herpesvirus 4. It is estimated that approximately 95 percent of the human population has been exposed to this virus. An initial EBV infection occurs in early adolescent years and manifests itself mainly as fatigue, swollen glands and a low-grade fever. Normally, the virus remains in the body in a Dr. Elyse Tursi dormant state, causing no health concerns, as it is “sleeping” during this time. Problems arise when the virus reactivates and starts to modify the body’s immune system. EBV is notorious for its immunomodulatory effects, meaning it changes your immune cells—namely the T cells, B cells and cytokines. Some Epstein-Barr-infected patients will create what is known as EBV autoreactive B cells that travel into the thyroid tissue. This is where the chaos begins because you now have EBV cells that have entered into the thyroid tissue and an immune system that’s watching this take place. Impaired virus control by the immune system creates symptoms such as fatigue, joint pain, swollen glands in the neck and swelling over the thyroid. A classic characteristic of all autoimmune disease is an increased CD4/CD8 ratio, which occurs from impaired viral load control occurring in the thyroid. An easier way to say this is the virus has attached itself onto an immune cell that has traveled to the thyroid and the body enters attack mode to kill the virus, thereby destroying some thyroid tissue in the process. Any time tissue changes at the cellular level, the job of that organ now becomes compromised, and in this case it’s the thyroid. How do we know if EBV is the culprit behind a newly diagnosed or chronic thyroid issue? Check your blood chemistry for a full Epstein-Barr panel. Source: Dr. Elyse Tursi, a doctor of chiropractic and nutritionist at Pollack Wellness Institute, located at 100 Manetto Hill Rd., Ste. 307, in Plainview. For more information, call 516-299-9313 or visit https://www.pollackwellness.com/. See ad on this page.. March 2019
Silver Nitrate, the Next and More Effective Treatment for Tooth Decay A new method of treating tooth decay using silver nitrate may make the pain and expense of traditional treatments obsolete. There’s long been a big push to promote better dental health through fluoridation and telling people to eat less Jonathan Richter, DDS sugary foods. Despite those efforts, tooth decay remains a major public health issue. In fact, it’s the most common chronic childhood disease, and 90 percent of all adults have cavities! As many of us know, traditional treatments can often be painful, but a new pain-free, low-cost dental treatment could help. According to a PBS (Public Broadcasting Service) investigative report, the use of silver nitrate—a liquid antimicrobial medical treatment—has led to some big changes in the way some tooth decay is being treated. Dr. Frank Mendoza, a pediatric dentist on the Warm Springs Indian Reservation in Central Oregon, began using silver nitrate in 2013. “In 35 years,” he says, “I have not seen anything that works as well.” Silver has been recorded in history for its medicinal use for millennia. Herodotus, the Father of History, accounts that no Persian king, including Cirrus, would drink water that was not transported in silver containers, which kept the water fresh for years. The silver kills bacteria and stops new bacteria from growing. The fluoride re-mineralizes, or hardens, what’s left. That hardened material can then be used to bond or stick to that filling. The treatment is for cavities that haven’t reached the pulp of the tooth. The silver treatment when used before deep decay has helped stop further aggressive decay. In many instances, this keeps patients from having to undergo more invasive dental and surgical procedures.
A Better Form of Preventive Dentistry
The formula called silver diammine fluoride (SDF) was cleared by the Food and Drug Administration last year for reducing sensitivities in teeth, but its so-called off-label use for stopping cavities is now its main use. One of those on the front lines of SDF research is Dr. Jeremy Horst, a pediatric dentist and a post-doc fellow at the University of California, San Francisco (UCSF). He and his colleagues are studying the structural and chemical changes in teeth before and after they have been treated with silver products. “We completed a short-term study,” says Horst, “which blew our minds. It didn’t look like the bacteria changed very much at all. There were just dramatically less of them. So, it decreased the infection dramatically.” UCSF is teaching both pediatric and general dentistry students about SDF, but it’s not universally taught or practiced around the country yet. Later this year, the American Dental Association plans to release a clinical practice guideline on all nonsurgical approaches to cavities, including SDF. Source: Jonathan Richter, DDS, FAGD, of Cariodontal (310 E. Shore Rd., Ste. 101, Great Neck). For more information or to schedule an appointment, call 516-282-0310 or visit Cariodontal.com. See ad on back cover. 18
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Earth’s Extremities on the Edge The North Pole and South Pole each have unique, pristine environments, virtually untouched by civilization, but a pair of federal studies cast doubt upon their future status. The National Oceanic and Atmospheric Administration (NOAA), in a study based on satellite data, warned that ancient glaciers in West Antarctica, thought to be more stable than those to the east, are “waking up” and beginning to dump ice into the sea, which could further contribute to rising sea levels.
A second NOAA study reported that glaciers at the top of the world are also thawing, melting and breaking down. According to that document, the Arctic is undergoing a period of “record and near-record warmth, unlike any period on record.” Lead Arctic NOAA researcher Emily Osborne announced at a major geoscience conference, “The Arctic is experiencing the most unprecedented transition in human history.”
Liquid Fuel Stores Solar Energy
Solar power is cheap and plentiful, but there has been no way to store it efficiently. Scientists from Chalmers University of Technology, in Gothenberg, Sweden, are developing a liquid molecule composed of carbon, hydrogen and nitrogen that when exposed to sunlight, rearranges the bonds between its atoms into an energized new isomer. In this way, energy from the sun is captured between the isomer’s strong chemical bonds and stays there even when the molecule cools down to room temperature. When the energy is needed, the fluid is drawn through a catalyst that returns the molecule to its original form, releasing energy as heat. “The energy in this isomer can now be stored for up to 18 years,” says Chalmers University nanomaterials scientist Kasper Moth-Poulsen. “And when we come to extract the energy and use it, we get a warmth increase, which is greater than we dared hope for.” The hope is that this warmth can be used for domestic heating systems, powering a building’s water heater, dishwasher, clothes dryer and more. The scientists claim the fluid can now hold 250 watt-hours of energy per kilogram, double the energy capacity of Tesla’s Powerwall batteries. Moth-Poulsen believes the technology could be available for commercial use within 10 years.
Planet Earth Has a Flag
A new project by Oskar Pernefeldt, a graduate student at Beckmans College of Design, in Stockholm, Sweden, has designed a new flag for the entire planet to be used worldwide in a move toward unity. Its minimalist design shows seven rings intertwined on a deep, sea-blue background, forming a flower in the middle. Simple and contemporary, the flag evokes the Earth’s natural beauty. “The blue field represents water, which is essential for life,” writes Pernefeldt. “The flower’s outer rings form a circle which could be seen as a symbol of Earth as a planet, and the blue surface could represent the universe.” The flag has yet to be adopted by any official government agencies. 20
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Bionic Leaf 2.0, a new, artificial photosynthesis system developed by a team headed by Harvard University scientists, takes in carbon dioxide, water and sunshine to create a sugary fuel. Solar energy splits up a water molecule, and bacteria turn hydrogen and carbon dioxide into liquid fuel, mainly isopropanol, which could be used someday to power a car. An improvement on their prior effort a year earlier, the new system has a catalyst made of cobalt and phosphorus, increasing the efficiency of the reaction to 10 percent. Normal photosynthesis in plants is just 1 percent efficient at converting solar energy to biomass. This technology has the potential to bring another type of solar energy to the planet, especially in the developing world.
Bionic Leaf Tops Plants in Photosynthesis
Oh My Aching…My…is Killing Me
Is Prolo-Ozone Therapy the Answer? From the Desk of Dr. Howard Robins at The Healing Center in New York City… You wake up one morning in pain. Your foot, leg, knee, low back or shoulders are just killing you. Perhaps it was from your normal workout at the health club yesterday, or perhaps the tennis or golf matches the other day. Maybe you’re just getting old or who knows what! What difference does it make, you’re in pain and it’s not going away like it should! So you go to the chiropractor, orthopedic surgeon or osteopath and they do their best, but it doesn’t help enough to stop the pain or last for long. You may now be faced with surgery, and with no guarantees.
One of the major benefits of Prolo-Ozone Therapy over Prolotherapy is that guided ultrasound is NOT needed to place the medicine on the exact site of the problem!
The gas spreads out and stimulates the healing process over the entire injection site. You don’t need a U.S. Marine sniper to hit the target! Dr. Howard Robins
Do you have to just live in pain for the rest of your life or risk surgery? Is there another answer? You bet there is! Our office provides an amazing treatment for pain and injury in joints, cartilage, muscles, tendons and ligaments called Prolo-Ozone Therapy. Hundreds of doctors are now using this therapy around the world. It is said “Prolo” or “Proli” in Latin means to “rebuild” or “regenerate,” thus the word “proliferate.” Prolo-Ozone Therapy was derived from a treatment called Prolotherapy used successfully since the early 1900s. Prolotherapy is a treatment where a natural, safe liquid “irritant” is injected into the soft tissue of an injured muscle, cartilage, tendon or ligament, or into a joint. The irritant causes our body to begin a healing response.
It is not a surgical treatment. It has also been described as a “regenerative joint injection” or non-surgical ligament, cartilage, muscle and tendon reconstruction.” Upon treatment, the body will start to strengthen and repair the damaged tissue. Unfortunately this treatment uses a “liquid” requiring guided ultrasound to ensure it is deposited on the EXACT site of injury, much like a U.S. Marine sniper shooting a target. Any distance away may lead to failure. In the late 1990s in Europe, a published study showed Prolotherapy using a safe mixture of oxygen and ozone gas instead of the safe liquid on degenerative spinal disks could help stop pain. This was repeated in Canada in the early 2000s with the same success. It was followed in Europe and here in the U.S. with its use on muscle, cartilage, tendon, ligament and joint pain and injuries with equal success.
So how does it work?
We know that medical ozone acts as a temporary pain killer and anti-inflammatory. However, healing is promptly and amazingly stimulated, including reports of cartilage repair and replacement occurring in addition to pain often being permanently eliminated even when everything else has failed. Research being performed currently in Europe indicates that the ozone gas stimulates “Natural Stem Cell” activity in abundant amounts in the area of injury. This accounts for what we have seen and I call: “Repairing the Unrepairable and Fixing the Unfixable.”
On any single, once-a-week, injection complete recovery may be achieved! We found that by the third or fourth treatment noticeable improvement has occurred. However, if no improvement at all is felt, it may be that the problem is too late to help and further treatments may not be worth continuing. It also may be necessary in some cases to return, promptly, periodically, if symptoms return for another injection or series. It’s never too late to try and see if this treatment will work.
While we feel that no promises or guarantees to success should ever be made by any doctor with any treatment, we have seen astounding success with Prolo-Ozone Therapy when all else has failed! We provide treatment solely for the parts of the body that affect the foot and ambulation as part of my license to practice in NYS. If you have any questions or wish to set up a consultation, feel free to call my office, 212-581-0101, to discuss your problem and see if this wonderful treatment is right for you. See ad on page 55. MENTION NATURAL AWAKENINGS AND GET $50 OFF YOUR INITIAL CONSULT! March 2019
Oceanic Blasts Harm Ecosystems
Oil companies have received federal permission to use seismic airguns to find oil and gas deep beneath the Atlantic Ocean floor during offshore oil exploration from New England to Florida. Repeated every 10 seconds, 24 hours a day, for days and weeks at a time, the airguns are so loud that they disturb, injure or kill marine mammals, sea turtles and other wildlife, harm commercial fisheries and disrupt coastal economies. The proposed testing could injure 138,000 whales and dolphins and disturb millions more, according to government estimates. Impacts include temporary and permanent hearing loss, disruption of mating and feeding, beach stranding and deaths. Whales and dolphins rely on their hearing to find food, communicate and reproduce. Airgun blasts can kill fish eggs and larvae, and scare away fish from important habitats. Catch rates of cod and haddock declined by 40-to-80 percent for thousands of miles following seismic surveys. Nonprofit environmental watchdog Oceana is working to halt the use of the devices and stop the expansion of dangerous offshore drilling that follows the seismic testing.
Near-Death Experiences Can Be Learned
“Meditation-Induced Near-Death Experiences: a 3-Year Longitudinal Study,” published in Mindfulness, concludes that some Buddhist meditation practitioners can willfully induce near-death experiences (NDE). These profound psychological events typically occur in people close to actual or perceived death. The ability to willfully induce such experiences could help scientists better understand the phenomenon, which has been difficult to research. “The practice of using meditation to gain a better understanding of death is longstanding, particularly in Buddhism, where ancient texts exist to help spiritual practitioners prepare for or gain insight into the process of dying,” says study author William Van Gordon, of the University of Derby, in England. “Unlike regular near-death experiences,  participants were consciously aware of experiencing the meditation-induced NDE and retained control over its content and duration. Also, compared to regular forms of meditation, the meditation-induced NDE led to a five-fold increase in mystical experiences and a four-fold increase in feelings of non-attachment,” explains Van Gordon.
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A new, lightweight synthetic wood has been created that is as strong as wood, but without its traditional vulnerability to fire and water, as reported by Shu-Hong Yu, a materials chemist at the University of Science and Technology of China, in Hefei, and the author of a study published in Science Advances. It’s made of polymer resin and chitosan, a sugar polymer derived from the shells of shrimp and crabs. Adding human-made or natural fibers to the mix could also help. The new material does not require years to grow and repels water; samples soaked in water and a strong acid bath for 30 days scarcely weakened, while balsa wood lost two-thirds of its strength and 40 percent of its crush resistance. The new material is also difficult to ignite, and stopped burning when it was removed from the flame. Its porosity creates an air-trapping capacity that could make it suitable as an insulation for buildings, but eco-friendly alternatives to the polymer resins are needed to broaden interest in its utility.
Artificial Wood Resists Fire and Water
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Colon Cancer Awareness MONTH
by Kristine Blanche, RPA-C, M.D., Ph.D.
n the United States, colorectal cancer is the second leading cause of mortality. The cumulative lifetime risk of developing colorectal cancer for both men and women is 6 percent. Despite advances in the management of this disease, the fiveyear survival rate is only 62 percent. This is partly because only 38 percent of patients are diagnosed early, when the cancers are localized to the bowel wall, and it is likely that widespread implementation of screening could significantly improve the outcomes of patients like my dad. March is colon cancer awareness month, but for me, it is my dadâ€™s birthday month. My dad would have been 69 years old this March, but he died five years ago, on April 8, 2014. For anyone that has lost a friend or loved one, both the anniversary of the day they died and their birthday are tough days, and those hard days inspired me to write this article. My father was diagnosed at 55 years old with stage three colon cancer. At that time, this came as a shock to my entire family. My father had never gone for the recommended colonoscopy at 50 years old, as my family has had many bad medical experiences. It is likely that the cancer would have been caught earlier if he had followed through with a colonoscopy. Instead, he experienced a series of dangerous situations and almost lost his life multiple timesâ€”a story I will dive deeper into in my book. The cancer was removed by a very talented surgeon named Dr. John Procaccino, and then treated by world-renowned integrative physician Dr. Stanislaw Burzynski, in Texas. My dad recovered from his cancer and I gained a very healthy outlook on the preciousness of life. Unfortunately, he did not completely 24
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change his lifestyle as a result of this cancer experience. He did not heal all the factors that led to the development of his cancer, and, honestly, most patients do not realize how helpful it is to make these lifestyle changes. How can we reduce cancer risk for you? Reduce carbohydrates and sugar, boost vitamin D levels, heal the emotional baggage, and detoxify the body. It is well researched that toxins contribute to cancer development, and the digestive system, kidney, liver, thyroid and prostate are especially susceptible to being damaged by toxins. A colonoscopy is a simple, routine procedure that could have saved my father a lot of pain and suffering. If my father had changed his diet, taken the best supplements, and detoxified his body, I believe it would have improved his quality of life and could have extended his life by years. I hope my story empowers you to take initiative in your own health journey, by doing the following: n Book a colonoscopy when it is recommended, and do not delay n Eat tons of leafy greens to boost folate levels n Take vitamin D3 (be sure your doctor checks your level of vitamin D 25OH and vitamin D 125, and keep the levels between 80 to 90) n Reduce carbohydrates and sugar consumption n Exercise at least four days per week n Reduce stress n Heal emotional wounds n Practice gratitude n Detox, detox, detox!
We are all exposed to toxins each day. You can reduce the amount you are exposed to by: n Buying organic food n Eating grass-fed and grass-finished meat n Using natural cleaning and skin care products n Getting in a sauna and sweating whenever you can These are simple action points everyone can follow to reduce cancer risk, improve quality of life, and live longer! Kristine Blanche, RPA-C, Ph.D., M.D., is the owner of Integrative Healing Center.Â For more information or to schedule an appointment, call 516-676-0200 or visit GetIntegrativeHealth.com. See ad on page 11.
Ma ke a e ev r y day y h lt hea day!
Spring Decluttering Many Benefits of Reorganizing
Spring is the season of renewal, and on the home front, that means cleaning, organizing and reducing clutter. While we apply natural, eco-friendly cleaning agents, the act of moving items around offers the opportunity to rearrange or eliminate some of them, providing a fresh look and a sense of comfort, order and control. To clear clutter, Christa O’Leary (ChristaOleary.com), founder and CEO of Home in Harmony Lifestyle, based in Boston, and author of Home in Harmony: Designing an Inspired Life, suggests that decluttering is best accomplished in small chunks every day to allay feeling overwhelmed, with the help of someone “who knows you have made the commitment and will hold you accountable.” She says stacks of paper and folders “zap your energy and mojo” and take away from productivity and efficiency, along with testing the patience of family members. O’Leary’s website offers tips that provide simple solutions for tackling such areas as magazine stacks and cluttered closets. She relates that a mom recently emailed her to say that her 7-year-old daughter did it as well, and “made a cute, adorable space.” MotherEarthLiving.com suggests first compiling a to-do list and enlisting someone to help with the physical and psychological aspects of the task at hand: letting go of items that can be donated to charitable organizations and thrift shops, where they can benefit someone else; and being creative in storing seasonal clothing, extra towels or decorations in old military-style trunks, stacks of vintage suitcases or under beds. Along with making the bedroom more visually appealing, removing items and materials can also create a tranquil setting for a more restful night’s sleep. RealSimple.com suggests getting rid of old pillows that may be filling up with dust, germs and bacteria; spare bedsheets that we never use; knickknacks that clutter the bedside table and all traces of food and beverages.
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What Your Doctor Didn’t Tell You
About Your Blood Work and Maybe Didn’t Even Test PART 1 by Dr. David Pollack
y doctor said my blood work is fine,” or “I think they checked my thyroid and said it was okay,” said many a new patient. Nine times out of 10, the same thing will be discovered: Not only was the blood work not quite fine, but not enough tests were actually performed to make such a claim. What is usually tested is a complete blood count (CBC), a complete metabolic profile (CMP) and a basic lipid panel. Sometimes, there will be a vitamin D test, a urinalysis, a vitamin B12 test and a folic acid test. Occasionally, there will be a thyroid test, generally consisting of a TSH (thyroid-stimulating hormone) test. If you are lucky, either T4 or T3 uptake is tested as well, but generally not. Let’s review these tests. The CBC checks our blood for the types of red and white blood cells, their size and shape, 26
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hemoglobin, and other detailed data on their appearance and function. These tests are for a reason, and their reference ranges are as well. What is beyond shocking to me is how often some of the “M tests” are out of range, and no one says anything about it. The M tests check the size, shape, volume, color and other physical values of our red blood cells. These give enormous insight into the health of our blood production systems and gives an idea if there are any anemias (iron-deficiency anemia is just one type) or other blood-related problems in the body. Some of these tests are called MCV, MCHC and MPV. If these values are out of range, it suggests things like young, immature blood or irregularly shaped blood. Sound important? Besides just an anemia, they can suggest issues of the spleen, liver and kidney far more often than the bone marrow, as you might think.
The CMP tests some of the chemicals and a few minerals/electrolytes in the blood. Again, here there are some things ignored quite often. Take glucose for example. There is the standard range of up to 99 or 100 being considered okay, but have you ever wondered what values extremely healthy individuals have? Most of my patients that have worked with me for at least a few months find their glucose values to hover around 80 to 90, not 95 to 105, as many seem to have. Another test is calcium. This one is fascinating to me. For all the comments about healthy bones and calcium supplementation, it is extremely uncommon to see calcium levels out of range! So, why are our bones in general weakening? Honestly, this is a whole article unto itself, but for whatever reason—and there are many—the body is consuming or destroying the bones as a result of other imbalances, such as chronic systemic inflammation; long-term digestive problems, especially with the use of acid blockers and reducers; or hormone imbalances. Almost never is it calcium deficiency, as virtually all research shows. Vitamin D, which is sometimes tested, has been said to be deficient in more than 90 percent of the U.S. population, despite those that work outdoors and sunbathe regularly. That is also beyond the scope of this article. Some of the other minerals tested are also often out of range. Sodium, potassium, carbon dioxide and chloride are all very important electrolyte minerals in the body. They have a very specific and defined range that they are required to be in. While low potassium may be dealt with by consuming bananas regularly, why is that for most of our life that was not necessary? It’s because we are missing the big picture. These imbalances are really showing us that our bodies, or more specifically, some of our organs, are not functioning quite the same as when we were younger. Maybe they need a little help and repair? These electrolytes are mostly managed by our kidneys, adrenal glands, liver, and even our lungs. How often have those been discussed when observing a mineral or chemical imbalance on your blood work? Perhaps if
the CMP values for ALT, AST or alkaline phosphatase were out of range, you heard your liver referenced. If you have seen high liver enzymes, as those three are sometimes referred to, what was the action step? An ultrasound? Maybe they found nothing. Then what? Maybe they found fatty streaks on the liver or gallstones? Now what? Did those values drop? Was there treatment? There are ways to get those values down to repair the source of the problem. It is not removing your gallbladder, sorry. Lipid panels are interesting as well. Cholesterol, cholesterol, cholesterol—it seems to be all that matters. Actually, it probably matters less than you think. The ranges for cholesterol seem to have moved down over the past 40 years, despite heart attack rates rising over that same time. Yes, death rates have plummeted thanks to the miracle of modern CPR (cardiopulmonary resuscitation) and surgical life-saving techniques by more than 75 percent, but the incidence did not drop; it has actually
increased over that time. Then there are triglycerides. Not the same as cholesterol at all. Triglycerides are really just fat. Cholesterol is actually a steroid—very different. High triglycerides are a sign that fat is not being processed appropriately, usually a digestive or liver issue. Those same reasons can cause high cholesterol as well, but not always. Isn’t it funny how they give prescription fish oil for high triglycerides now? Fat lowers fat? My favorite part about cholesterol is the nonsense of good and bad cholesterol. As far as I can tell, there is only one structure for cholesterol. High- and low-density lipoproteins (HDL and LDL) are containers and markers that actually carry cholesterol and other lipids. It is actually a bus made of protein that carries passengers made out of mostly cholesterol. All cholesterol is the same. It is the type and destination of the buses that are different. Some of those buses are for great things, like hormone production and healing, while other buses are for
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damage and constant repair or inflammation. The problem isn’t the cholesterol, it’s the body’s need for cholesterol. If every day your body is inflamed, it will constantly fill buses with cholesterol with a destination of your arteries and to repair tissues. If every day your body is humming along well, those cholesterol passengers will get on the hormone and growth bus. Maybe the problem isn’t just too much cholesterol but rather the inflammation and damage requiring large amounts of cholesterol for repair. This is a start of our basic blood work. Next month, I’ll discuss some of the more advanced tests that a conventional blood laboratory has available to really unlock the reasons our bodies work and sometimes don’t work the way we want. Source: Dr. David Pollack, of Pollack Wellness Institute, located at 66 Commack Rd., Ste. 204, in Commack. For more information, call 631-462-0801 or visit https://www. PollackWellness.com/. See ad on page 2.
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similar to the health issues found in lab animals fed GMOs or the associated herbicide Roundup,” he wrote. More than 85 percent reported improvement from digestive disorders. It is possible that glyphosate, which is antibiotic in nature, may disrupt the delicate balance of the microbiome, a community of microbes that inhabit the gut.
Roundup and Gut Health
Healing From Genetically Altered Foods Another Reason to Go Organic by Marlaina Donato
wenty-five years As I dug deeper, I put health have ignited conago, the first the pieces together of troversy among sciengenetically moditists, consumers and even the relationship between governments. fied (GM) crop came to GMOs, gut health and market in the form of a Much of the research tomato engineered for a subsequent diseases. has been conducted in longer shelf life. Today, other countries—more ~Michelle Perro, pediatrician, as much as 80 percent of than 60 have banned author and executive director GMOs—and most food in the U.S. contains of GMO Science GMOs (as they are best studies have focused on known) and most of the world’s genetically the health effects of the glyphosate used engineered crops are treated with glyphosate on these crops, which the World Health herbicides, primarily Monsanto’s Roundup. Organization in 2015 declared a probable Unlike hybrids produced by convenhuman carcinogen. “Glyphosate adversely tional breeding, GMOs are created in a affects the mitochondria, neurotranslaboratory, often incorporating DNA from mitter production and hormones,” says other species, such as bacteria and viruses. Smith, whose recent documentary, Secret Researching the potential health effects Ingredients, presents stories of people that “must be our number one priority, because overcame chronic illnesses by eliminating GMO technology is replacing nature,” says GMOs from their diets. Jeffrey Smith, executive director of the Smith recently conducted a survey Institute for Responsible Technology, in published in the International Journal of Fairfield, Iowa. “The altered genomes are Human Nutrition and Functional Medicine passed on to future generations.” in which 3,256 respondents reported im Although U.S. regulators generally provement in a number of health problems regard these foods to be safe, the ubiquity after they switched to largely non-GMO of GMOs in the food chain and a lack of and organic diets. “Many of the conditions research on their long-term effect on human that improved in the survey participants are 28
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“Roundup can loosen the tight junctions between our cells,” explains Smith. “This can lead to leaky gut, which can contribute to inflammation and numerous diseases.” Dr. Akil Palanisamy, a Harvard-educated physician and author of The Paleovedic Diet: A Complete Program to Burn Fat, Increase Energy, and Reverse Disease, concurs. “I do believe that the microbiome is crucial for health, and by switching to organic, we eliminate the potential microbiome-damaging effects of glyphosate.” Palanisamy, based in San Francisco, emphasizes glyphosate’s known ability to cause DNA damage and potentially induce cell death. “It may be a contributing factor to Parkinson’s disease, Alzheimer’s disease, depression, infertility and gastrointestinal disorders,” he says. “It is impossible in the U.S. to just eliminate GMO foods from the diet, so eating organic is the only way to guarantee avoiding GMO foods. This automatically also reduces pesticides from the diet.”
Dr. Michelle Perro, a pediatrician, author and executive director of GMO Science, in San Rafael, California, became involved when she came across research by plant biologist Dr. Arpad Pusztai, one of the first scientists to raise concerns about the safety of genetically modified foods. “I was able to correlate his findings with the change in children’s health that I was beginning to notice in my own practice,” says Perro. “As I dug deeper, I put the pieces together of the relationship between GMOs, gut health and subsequent diseases.” Perro has seen improved health in her patients once a cleaner diet is introduced. “Parents have the ability to help reverse chronic disorders plaguing their children, including asthma, eczema, food
allergies and neurocognitive disorders such as autism and ADHD [attention deficit hyperactivity disorder].” Palanisamy has also seen significant changes in his patients’ health when they heed his advice and avoid GMOs. “Often, they report improvement in digestion, mood, brain fog and energy levels.” The body is designed with the innate ability to heal, says Pero. “Chronic diseases can be reversed when organic nutrition is the foundation.” The Hartman Group’s Organic & Natural 2018 report reveals that 46 percent of American shoppers now seek GMO-free food. “The tipping point here in the United States has begun,” says Smith. Marlaina Donato is the author of several books on spirituality, health and wellness and a composer. Connect at AutumnEmbersMusic.com.
n Eat organic when possible, especially oats, wheat and other grains, soy, corn, beans and lentils. n Look for the “Non-GMO Project Verified” seal on labels.
Advice From the Experts Dr. Akil Palanisamy:
n Sweat in a sauna or steam room 15 to 20 minutes once or twice a week to stimulate toxin release (infrared saunas are a good alternative for those that can’t tolerate the heat of traditional saunas). n Take 15-minute home baths with onequarter-cup of bentonite clay.
Dr. Michelle Perro (for children): n Eat as much organic foods as possible and eliminate processed foods from a child’s diet. n Don’t drink tap water; use a quality water filter. n Strive to eliminate pesticides in the child’s environment, including at schools, playdates and homes of relatives.
n Strive to have a daily bowel movement.
n Seek a foundation of nutritional medicine and individualized treatment strategies employing nutraceuticals, herbs, homeopathy and manipulative medicine.
n Add fiber to diet such as psyllium husk or fruit pectin.
n Consider an elimination diet, beginning with dairy and gluten.
n Drink lots of purified filtered water every day.
n Eat a variety of detoxifying foods like cruciferous vegetables, ground flaxseeds, parsley, beet greens (the leafy tops of beetroot), cilantro and chia seeds.
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n 2018 Journal of the American Medical Association study: Tinyurl.com/OrganicFoodAndCancer n What’s Making our Children Sick?: How Industrial Food Is Causing an Epidemic of Chronic Illness, and What Parents (and Doctors) Can Do About It, by Dr. Michelle Perro and University of California San Francisco medical anthropologist Vincanne Adams; ChelseaGreen.com/product/whatsmaking-our-children-sick
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Five Strategies for Better Health by Melinda Hemmelgarn
pringtime brings a desire to clean up our diets and refresh our plates. Here are five worthy strategies for upgrading nutrition and greeting the season with a renewed sense of well-being. n Ditch dieting. According to the Boston Medical Center, an estimated 45 million Americans go on a diet each year and spend more than $30 billion annually on weight-loss products. Despite this hefty investment, restrictive diets don’t work, says Sandra Aamodt, a neuroscientist based in northern California. Aamodt co-presented the Neurobiology of Dieting: Evidence for Improving Mental Health With a Self-Care Approach session at the Academy of Nutrition and Dietetics (AND) annual meeting last October in Washington, D.C. “Diets are not harmless,” Aamodt explains. “They create stress, persistent hunger, 30
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trigger eating disorders such as binge eating and even make people fatter over time.” It’s better to take a kinder approach, says Rebecca Scritchfield, a Washington, D.C.-based registered dietitian and Aamodt’s co-presenter. Scritchfield is the author of Body Kindness: Transform Your Health From the Inside Out – and Never Say Diet Again. She teaches her clients to value their self-worth regardless of body size, practice mindful eating and focus on overall self-care: Think enjoyable physical activity, adequate sleep and positive self-talk. Mindful eating includes paying attention to thoughts and feelings that trigger eating such as hunger, but also stress, boredom and loneliness, says Californiabased registered dietitian Andrea Lieberstein, who wrote Well Nourished: Mindful Practices to Heal Your Relationship with Food, Feed Your Whole Self, and End Overeating. She encourages clients to identify voids in their lives and fill them
n Learn how to cook and garden. The best
dietary upgrade starts in our own kitchens, where the cook controls the ingredients. Home cooking with fresh, whole foods is at the heart of feeding ourselves well. Processed food manufacturers would like us to equate cooking with drudgery or think that cooking takes too much time, yet this couldn’t be further from the truth. Tanmeet Sethi, an integrative physician at the Swedish Cherry Hill Family Medicine Residency, in Seattle, established a culinary medicine program that includes both cooking and gardening classes. Sethi says, “Eating is sacred; it’s our connection to the earth.” She also believes there is wisdom in the way food has been traditionally cooked. Sethi recommends a Mediterranean eating pattern for
with healthy relationships and pleasurable activities, rather than food. The “health at any size” philosophy is accepted by a growing number of health and nutrition experts, including Annie Kay, a registered dietitian and registered yoga therapist at the Kripalu Center for Yoga and Health, in Stockbridge, Massachusetts. She’s the author of Every Bite is Divine: The Balanced Approach to Enjoying Eating, Feeling Healthy and Happy, and Getting to a Weight That’s Natural for You. Kay injects compassion into her work, promoting stress reduction, conscious eating and finding peace for individuals to reach their natural weight.
its power to reduce depression and ward off chronic diseases. She also promotes the “herb and spice pharmacy” to reduce inflammation and treat and prevent disease. For example, she says, “Ginger and turmeric both act on the same biochemical pathways as antiinflammatory medicines.” Cooking and eating together as a family has multiple benefits, too, improving children’s nutrition, self-esteem and school performance. Best of all, says Sethi, “Family meals allow us to connect with the people we love.” Put away phones, turn off screens and truly tune in to each other. Connecting to the earth through gardening also improves our health, according to both Wendy Demark-Wahnefried, a registered dietitian and associate director of the University of Alabama at Birmingham’s Comprehensive Cancer Center, and Diana Dyer, a Michigan-based organic farmer, registered dietitian and author of A Dietitian’s Cancer Story: Information & Inspiration for Recovery & Healing. They promote gardening as a way to interact with nature, reduce stress and improve quality of life. With just a small patch of soil, home and community gardens provide a ready source of affordable, fresh and nutritious vegetables and herbs. n Eat to protect our planet. According to the
American Public Health Association, climate change is a major threat to our population. Droughts, fires, storms and flooding create obvious challenges to growing crops, but new research also shows how increasing levels of carbon dioxide in the atmosphere decreases the nutritional quality of food, leading to lower levels of protein and minerals. One solution is to change the way we farm and eat. For example, Jennifer Jay, Ph.D., a professor of environmental engineering in the Civil and Environmental Engineering Department at the University of California Los Angeles, calculated the carbon footprints and climate impacts of a variety of food choices. In general, she says, the fewer animal products in our diets, the lower the greenhouse gas impact. But meat and other animal products
Seventy percent of our immune system is in the lining of the gut. ~Tanmeet Sethi, an integrative physician at the Swedish Cherry Hill Family Medicine Residency, in Seattle. need not be totally off the table. Simply choose smaller portions and when possible, purchase local pasture-raised products produced without antibiotics and hormones. Organic food production introduces less fertilizers, pesticides, antibiotic-resistant bacteria and greenhouse gases into our environment. So, what’s best for the planet is best for us. Jay provides easy, plant-based and planet-friendly recipes at Meals4Planet.org. n Support gut health. Around 400
B.C., Hippocrates said, “Bad digestion is the root of all evil.” Fast forward through the centuries to today, and one of the hottest areas of research in health, medicine and nutrition revolves around the microbiome; more specifically, the community of microorganisms living in the gut. “Seventy percent of our immune system is in the lining of the gut,” explains Sethi, which is why she advises,“Feed the bacteria in your gut real food.” Similarly, Teresa
Martin, a registered dietitian and certified diabetes educator based in Bend, Oregon, emphasizes the value of unprocessed, highfiber, organic plant foods to nourish gut bacteria and maintain microbial balance. Speaking at the same recent meeting, Martin described multiple ways gut bacteria influence our physical and mental health, including nutrient absorption, body weight and blood sugar control, bone density, inflammation and mood. Microbes in the colon digest and ferment plant fibers into short-chain fatty acids, which help ensure a thick, healthy, intestinal mucus lining. Martin notes, “When we don’t eat enough plants, we can’t make enough short-chain fatty acids,” which are key to gut-brain crosstalk and control of appetite and mood. Martin recommends eating 35 to 50 grams of fiber per day from food, not supplements. She also warns against “microbial assassins” such as antibiotics, processed meats, high-fat diets, refined carbohydrates, added sugars and artificial sweeteners, plus the emulsifiers polysorbate 80 and carboxymethylcellulose, which are commonly added to foods like ice cream and baked goods to improve texture and extend shelf life. All contribute to microbial imbalance, the loss of microbial diversity and leaky gut—the inability to keep offending food compounds like gluten and intact milk protein out of the bloodstream—leading to food intolerance, inflammation and autoimmune disorders.
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n Try intermittent fasting and smart meal timing. Allowing
the body at least 12 hours without food intake benefits gut microbial diversity, says Martin. Intermittent fasting, or eating patterns in which no or few calories are consumed between 12 to 16 hours, can protect against a variety of metabolic diseases such as Type 2 diabetes, perhaps in part due to the effect on gut microbes. Dorothy Sears, associate professor of medicine and associate director of the Center for Circadian Biology at the University of California, San Diego, studied the effect of intermittent fasting, or “time-restricted feeding”, on the risk of breast cancer recurrence. In a study of more than 2,300 breast cancer survivors, Sears discovered the women that fasted for at least 13 hours a day reduced breast cancer recurrence by 36 percent, regardless of other dietary factors. Putting this into practice, if the last meal of the day ends at 6 p.m., the first meal of the next day would not begin before 7 a.m. In addition to this “prolonged nightly fasting,” Sears says that when we eat affects the way our bodies handle calories. She recommends eating during the first half of the day, when the sun is up and our enzyme and hormone systems are best able to handle calories, control blood sugar and body weight. Spring forward with these five tips and enjoy better health. Melinda Hemmelgarn, the “food sleuth”, is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@ gmail.com. Tune into Food Sleuth Radio through iTunes, Stitcher and KOPN.org. 32
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Quick Tips for Enjoying Good Food, Fast 1. Cook once, eat twice (or more). Smart, busy cooks use this wise, old home economics strategy. A big pot of soup, stew or chili makes many servings of easy-to-heat leftovers. Store extra servings in glass, never plastic, for quick, heat-and-serve meals. Add a side salad and fruit for dessert for a nourishing, fulfilling meal.
5. Experiment with helpful cookbooks. Mark Bittman’s Kitchen Ex-
press provides 404 seasonal dishes that can be prepared in 20 minutes or less. Betty Crocker, the renowned classic teacher, shows beginning cooks how to make standard dishes from scratch. For delicious vegetarian meals, check out Deborah Madison’s Vegetarian Cooking for Everyone. And to enrich children’s taste buds, invite them into the kitchen with The Kids’ Multicultural Cookbook: Food & Fun Around the World, by Deanna F. Cook.
2. Master the omelet. Eggs, preferably free-range and organic, make fast, easy, affordable meals. Get creative with personalized omelet fillings. For example, in a tablespoon or more of olive oil, quickly sauté any combination of seasonal vegetables like potatoes, onions, peppers, mushrooms, asparagus, kale or spinach. When tender, slide vegetables into a bowl. Add a few more drops of olive oil to the pan and pour in beaten eggs. When eggs are almost set, top them with sautéed vegetables and a sprinkle of cheese. Cover the pan, set heat to low and when cheese is melted, it’s time to eat. For an alternative filling, try beans, avocado, cheese, onions or peppers with a side of salsa.
ingredient labels to remove the big offenders: refined flours, sugar and substitutes, artificial colors and additives that harm gut microbes, including polysorbate 80 and carboxymethyl cellulose.
3. Use an electric pressure cooker. Say goodbye to sodium-laden,
8. Stock up with grab-and-go snacks. Fruits, vegetables, nuts, nut but-
BPA-lined cans of beans. With today’s safe and easy electric pressure cookers, a pot of un-soaked dry beans can be ready in less than an hour. Use cooked beans in a variety of quick, delicious dishes, including hummus, burritos, soups, chili and veggie burgers. For tips on vegetarian cooking and stress-free pressure cooking, visit TheVeggieQueen.com.
4. Make friends with farmers.
Find local farmers’ markets for the most flavorful, fresh, seasonal produce. For those not sure what to do with kohlrabi or a strange-looking squash, farmers and fellow shoppers will gladly provide ideas. It’s like going to a community party with fellow foodies—much more fun than a trip to the grocery store.
6. Invest in a microplane grater or handheld rasp. Add a punch
of flavor and pizzazz with this versatile kitchen tool. Use it to add freshly grated garlic, ginger and turmeric; plus lemon, lime and orange zest.
7. Purge cupboards of packaged, processed foods. Read
ters and plain yogurt (sweeten to taste with local honey, seasonal fruit and cinnamon) make satisfying, high-nutrient snacks.
9. Keep assorted organic herbal teas handy. Unsweetened herbal teas
make cozy companions during prolonged nighttime fasting. Staying well hydrated is key to mental performance and weight control, too. Thirst often masquerades as hunger, so drink water or tea first, then reassess appetite.
10. Put fun and pleasure back into eating. Host a potluck with
friends to share cooking and clean up, or have a picnic with kids of all ages. Put flowers or a candle on the table and play soothing music—it all enhances digestion and encourages mindful eating. Bon appétit!
Registered dietitian Brenda Davis, of British Columbia, also recommends wholefood, plant-based diets to reverse Type 2 diabetes. She developed a “whole-grain hierarchy” to identify the most gut-friendly, least-processed grains, including cracked oats, brown rice, barley, buckwheat, sprouted grain, wheat berries and kamut. Along with beans, legumes, nuts, seeds, fruits and vegetables, Davis says these foods nourish beneficial gut microbes and reduce inflammation.
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Making Meals From Mainly Scraps by April Thompson
ood scraps are no It’s fun to challenge ing the plant, the fish, the longer relegated to animal and its life,” says yourself to create just making soup, something delicious out the co-author of Scraps, stock and sauces that hide Wilt & Weeds: Turning of something no one Wasted Food into Plenty. their true nature. Creative chefs are reawakening to would think edible, like Tama Matsuoka the possibilities of skins, my banana peel cake. Wong, forager and cocores, rinds and other author of Scraps, Wilt ~Lindsay-Jean Hard parts we’ve needlessly & Weeds, points to the been throwing away, with startling results. cultural relativism of cooking, noting that “Cooking with scraps is good for the our ancestors or other cultures may think planet and good for the pocketbook. Forty that modern Americans are throwing away percent of food produced goes uneaten, the best parts of our food. “Some of the unnecessarily filling the landfill with best flavor and nutrients can be found in hundreds of billions of dollars of food,” says vegetable, fruit and fish skins that often get Lindsay-Jean Hard, a chef in Ann Arbor, discarded,” says Matsuoka Wong. Michigan, and the author of Cooking With Both Scraps, Wilt & Weeds and CookScraps: Turn Your Peels, Cores, Rinds, and ing with Scraps are intended as reference Stems into Delicious Meals. guides to provide inspiration to home chefs, Yet the real driving force behind Hard’s rather than rigid cookbooks to be followed unusual, scrap-based recipes is the joy of with precision. Matsuoka Wong suggests creativity and innovation. “It’s fun to chaltrying to work with the ingredients at hand, lenge yourself to create something delicious using substitutions as needed, instead of out of something no one would think edible, buying an ingredient just to follow a recipe. like my banana peel cake,” says Hard. Cooking from scraps requires a shift in Mads Refslund, a Danish chef living mindset about our food and a new mindfulin New York City, seeks nature in food by ness about our habits in the kitchen, says Matcooking and serving it on the plate. “In suoka Wong. “Before automatically throwing nature, there is no ugly, no trash, just cycles of something away or composting, pause and change. Using all the parts is a way of respect- think, what might I do with this?” she says. 34
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Hard suggests choosing one new ingredient at a time to work with, old bread being an easy one to start with. “Stale bread can easily be transformed into breadcrumbs and croutons that can add nice texture to a lot of dishes,” says Hard. “Nail a couple things you can make out of anything, like fried rice or frittatas, which are both very accepting of most any ingredient you add,” says Matsuoka Wong. Hard agrees that simple, hearty dishes like layered casseroles or tasty tempura can be great ways to clean out the odds and ends in the crisper. Sometimes the toughest ingredients can yield the tastiest meal. Hard admits to having been stumped by what to do with the non-fleshy part of artichoke leaves, which can be tough and bitter, until she developed a recipe for artichoke leaf nachos. Edible weeds, leaves, stalks and stems of all kinds, including celery, asparagus ends and carrot tops, make for great pesto, which is itself a versatile ingredient—great for sandwiches, dips, pastas and more—and it freezes well, Hard says. Fish scales can be fried and eaten like potato chips; they are a crunchy bar snack in Japan, notes Matsuoka Wong. Fish carcasses or shrimp shells can also be boiled down into stock for risotto or seafood chowder, suggests Hard. Fruit cores can be boiled into sweet syrup for cocktails or non-alcoholic refreshments, or distilled down into vinegars. Fruit peels can be crisped up into a healthy snack or boiled into a tea. Hard likes to infuse tequila with beet peels for a dramatic look and a little extra flavor. Fruit or vegetable tops such as pineapples, strawberries, cucumbers and leftover herbs can be used to infuse water or vinegar. Water from canned beans, known as aquafaba, is a great stand-in for egg whites to make everything from homemade vegan mayo to fudgy brownies. “Cooking with scraps shouldn’t be intimidating or overwhelming or feel like a chore: They’re just ingredients,” says Hard. “The more you cook using these recipes, the more familiar the concepts will become, and you’ll realize how easy it is to adapt them to make them your own.” April Thompson is a freelance writer in Washington, D.C. Connect at AprilWrites.com.
such as bell peppers, jalapeños, serranoes, poblanos (Optional, and no need to be too exacting about the amount. This is waste: If you have it, use it.) 1 tsp freshly cracked black pepper 1 cup crème fraiche or heavy cream ½ cup Parmesan rind broth or other vegetable broth ¾ cup finely grated Parmesan cheese ⅓ cup finely grated pecorino Romano cheese ½ tsp kosher salt
Cauliflower Core Cacio e Pepe Yields: 2 servings
Spiralize the cauliflower cores into a spaghetti shape using the thicker noodle blade of a spiralizer. In a medium saucepan over medium heat, melt the butter to coat the pan. Add the pepper bits and cracked pepper and sauté for two minutes, until the pepper is toasted and aromatic. Mix in the crème fraiche and broth and cook, stirring for about five minutes until the sauce is slightly thickened.
Cauliflower replaces pasta in this take on the classic cacio e pepe (cheese and pepper) pasta. It’s an easy recipe that takes only 25 minutes when using a spiralizer—a vegetable spiral slicer that can turn both tougher and not-so-tough vegetable parts into beautiful, noodle-like strands (or other shapes). The addition of green and red pepper seeds adds a little spice.
Add the cauliflower “spaghetti”, stirring occasionally until just cooked, about two minutes. Transfer to a large bowl and immediately add the Parmesan and Romano. Toss until the cauliflower is coated and not clumping.
4 lg cauliflower cores, lightly trimmed of the most fibrous outer parts 3 Tbsp unsalted butter ¼ cup leftover seeds and white inner veins from any pepper,
Excerpted from the book Scraps, Wilt & Weeds: Turning Wasted Food Into Plenty by Mads Refslund and Tama Matsuoka Wong.
Serve right away, adding more pepper, salt and cheese to taste.
Try Some Yoga
Exercise vs. Allergies All the Right Moves by Marlaina Donato
Exercising regularly rope, treadmill routines, easonal allergies plague more than 26 creates a cumulative tennis and team sports million Americans, effect in the body, helps like volleyball or basketaccording to the Asthma ball seems to offer antispeed up metabolism allergy benefits. Vitamin and Allergy Foundation and improves immunity, C can also help. Researchof America, with numbers on the rise in recent ers from the Faculty of so you could find years. This is due in part Sports Science at Chuleven less allergies to a dramatic increase in alongkorn University, in occurring over time. Bangkok, Thailand, found the amount of airborne ~Stephanie Mansour, pollen, a possible byprodthat 70 percent of particiuct of climate change. pants that took a vitamin fitness expert Environmental and lifestyle C supplement and ran for stress, inadequate nutrition and weakened half an hour experienced decreased nasal immune systems are also factors, leaving congestion and sneezing. many feeling too miserable to engage in “Exercising regularly creates a cuphysical activities. mulative effect in the body, helps speed up Yet, research shows that exercise can metabolism and improves immunity, so you help ease allergy symptoms and lessen could find even less allergies occurring over severity. A survey of 2,000 allergy suffertime,” says Stephanie Mansour, fitness expert ers sponsored by the UK National Pollen and former allergy sufferer from Chicago. and Aerobiology Research Unit showed “I used to get allergy shots for a runny nose those that exercised the most had the and headaches during certain times of the mildest symptoms. year, but personally transformed my allergies through expanding my lungs and chest and More Exercise, balancing out my nervous system.” The American Academy of OtolarLess Discomfort Boosting heart rate through aerobic acyngic Allergy recommends gentler forms tivities such as running, walking, jumping of exercise, and cautions against vigorous 36
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Mansour, a certified yoga instructor, attests to the benefits of the practice. To ease the symptoms of allergies, she recommends yoga both for its physical effects and its breath benefits. “Yoga can also help bring equilibrium to the nervous system and help the body relax. When the body is in a healthy balance and relaxed, it’s more effective at warding off things like infection or allergies.” Registered nurse and yoga instructor Kristin Brien, of New York City, concurs. “A yoga practice trains and strengthens the vagal nerve, which activates the parasympathetic nervous system—rest and digest mode—and turns off the inflammatory response,” Brien says. “When we are under chronic stress, our nervous systems react as though our bodies are under constant threat, thus making some of us more susceptible to hypersensitive reactions to offending seasonal antigens like pollen and ragweed.” Yoga practitioners across the board recommend inverted poses such as the plow, shoulder stand and downward facing dog to relieve allergy-related congestion. While yoga can be beneficial, inverted poses should be avoided by anyone with high blood pressure, glaucoma or retinal issues due to increased pressure in the blood vessels of the head, and some experts emphasize that allergy sufferers and asthmatics should avoid hot yoga and other demanding forms during flare-ups. A gentle approach goes a long way. Ideally, Brien recommends asanas that anyone can do, including legs up the wall, supported bridge pose, supported reclined goddess pose and child’s pose.
Warm-Up No matter the type of exercise, warming up can play a key factor. According to the American Academy of Allergy, Asthma & Immunology, stretching before activity and boosting heart rate helps to maximize exercise and its symptom-reducing effects.
workouts such as Crossfit or long runs that can be counterproductive and exacerbate allergy flare-ups. Mansour recommends yoga, Pilates, walking or weight training— especially when congestion is a factor.
Helpful Workout Tips Before and After:
n Use a nasal saline spray beforehand. n Change clothes and shower after outdoor exercise; wash workout clothing exposed to pollens.
n Wraparound sunglasses to avoid allergens getting into eyes n A breathable mask to filter allergens during outdoor activity
n In the morning when pollen and mold counts are highest n When it’s warm, dry or windy outside n On busy roads where exhaust fumes can irritate bronchial and nasal passages n When tired, sick or under significant stress; all three states prompt the immune system to react more severely to allergens
n Don’t exercise for at least two hours after an allergy shot to avoid significant side effects.
Create a Healthy Space Lessening the body’s burden by making small changes in living or workout space can also optimize the benefits of exercise. Brien, an allergy sufferer and asthmatic, recommends using a high-efficiency particulate air (HEPA) filter to reduce circulating allergens and also wiping down all surfaces, including yoga mats, floors, window sills and vents. During drier, colder times of the year, Mansour recommends using a humidifier to add moisture to the air and improve breathing. Exercise may not cure seasonal allergies, but it can lessen related symptoms, along with effecting a more balanced nervous system and better overall health. Marlaina Donato is the author of several books and a composer. Connect at AutumnEmberMusic.com.
It’s better to be a lion for a day than a sheep all your life. ~Elizabeth Kenny
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Air Care for Kids Keeping the Homefront Allergy-Free
by Avery Mack
n allergy is a dramatic overreaction of the immune system to environmental agents that are harmless to most people. Antibodies fight allergens with the release of histamines, and a runny nose, red eyes, sneezing, coughing, rash or hives can be the tangible result. Common around age 10, allergies often fade later in life, so children are often most sensitive to their causes. Outdoors, the problem could be pollen from trees or plants. Indoors, chemicals, dust mites, mold or pet dander are common culprits. An allergist can help identify them. Author of Clearing the Air One Nose at a Time: Caring for Your Personal Filter, pediatrician Hana Solomon, M.D., in Columbia, Missouri, focuses on a natural approach to prevent, rather than treat, symptoms. “Thirty years ago, we didn’t have specialty cleaning products,” she says. “Natural solutions work; sometimes just a cotton cloth and water are enough.” Frisco, Texas-based Urban Hydration uses vegan-friendly, cruelty- and glutenfree ingredients and herbal extracts to ensure their cleaning products don’t contain parabens, synthetics, polybeads and toxic chemicals. Their home and spa collections are kept as natural as possible without requiring refrigeration. Lemon extract 38
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and coconut oil are key ingredients in their all-purpose spray, dishwashing solution and fabric refresher. Microscopic dust mites live in upholstery, carpets and mattresses. They are the cleanup crew for the millions of dead skin cells humans shed daily. “If a child is allergic to dust mites, get rid of the carpet. Hang blinds on the windows. Vacuum heat vents,” Solomon says. “Use allergen-free pillows, no down or feathers, and a mattress cover. Wash it and bedding once a week. Reduce the number of toys and stuffed animals in use, wash [them] frequently and store others. Go unscented.” Leslie Fischer, an eco-minded mom and entrepreneur in Chicago, reviews mattresses for adults and babies at SustainableSlumber.com/reviews. “Volatile organic compounds (VOCs) off-gas from the mattress and disrupt sleep, but also trigger allergy symptoms, asthma and hives,” she says. “An organic mattress is a better choice.” Natural fabrics are the best option for bed linens. Kathryn Kellogg, author of the Going Zero Waste blog in Vallejo, California, lists 17 sustainable and eco-friendly bedding brands. For her own use, she chose organic cotton sheets from a family-owned business (Tinyurl.com/EcoFriendlyBeddingBrands).
Pajamas are also important. Look for comfy organic fibers that wick moisture, are hypoallergenic and fire-resistant. Merino wool’s millions of tiny air pockets create a micro-climate to keep sleeping kids toasty in cold weather and cool in summer heat. Pallet furniture is trendy, but keep in mind that chemical residue or insecticides may remain in the porous wood, as well as E. coli or listeria from food transports. A safety checklist can be found at Tinyurl. com/PalletSafety. Often overlooked, indoor mold can live year-round in damp places like bathrooms. A DecoLife bath mat made of natural diatomaceous earth and resilient plant-fiber is antibacterial, non-slip and contains no colorants. It dries within three minutes to prevent mold or mildew from forming. Instead of dropping wet towels and washcloths into the hamper, hang them to dry and launder weekly. Lemon juice keeps faucets sparkly clean and fresh-smelling. Vinegar cleans glass shower doors. Ditch the old shower curtain; most are made with PVC and release chemicals into the air. Install a rain showerhead to avoid water spray, and use a fast-drying hemp or organic cotton curtain. Opt for natural flooring; bamboo and cork are both sturdy and sustainable, but have a large carbon footprint due to shipping distances. Linoleum, updated and colorful, is available with marbled, stone-like, flecked and woodgrain patterns. Antistatic and antibacterial, it withstands kids and pets, requiring only a mild cleanser and damp mop to stay clean. Pets are often blamed when a child develops allergies. It’s actually their dander that causes the reaction. Rather than giving Sparky away, use pet-friendly wipes on fur and feet to remove dander and allergens carried in from outdoors. The Daily Shep offers tips at Tinyurl.com/TheDailyShepTips. Kids bring allergens into the house, too. Leave shoes outside the door, schedule an early bath and change to indoor garb for the evening. A high-efficiency particulate air (HEPA) filter will help clean the air. Connect with freelance writer Avery Mack at AveryMack@mindspring.com.
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omeopathic remedies are most effective and long-lasting when they are prescribed by an experienced practitioner that can find a constitutional remedy that matches the child’s symptoms. However, they can also be used effectively on a short-term basis.
n Aconite: for panicky feelings that seem to come out of nowhere, or for anxiety that begins after some type of trauma n Arsenicum: for anxiety about health or fear of germs n Gelsemium: for stage fright and both performance and anticipatory anxiety n Phosphorus: for children that worry about the safety of their parents n Pulsatilla: for children that have a hard time being alone and need lots of reassurance and attention
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4 Track down water leaks, which typically waste 10 gallons daily. Common leak sites are faucets, shower heads, swimming pools, garden hoses and pipe joints.
Saving a Drop to Drink Our Role in the Coming Water Crisis by Jim Motavalli
lthough climate change gets most of the attention, the international water crisis looms just as large. The World Economic Forum has ranked water scarcity as the top long-term environmental risk globally for the next decade; the United Nations reports that 1.2 billion people—a fifth of the world’s burgeoning population—live in regions of water scarcity; and as many as 700 million around the globe are already suffering from water deprivation. The U.S. is not in a water crisis—yet— but serious problems loom on the horizon in places like Southern California and the desert Southwest. Los Angeles and San Diego rely on mountain snow in the north to melt and replenish rivers and lakes. But record high temperatures and a shortfall of winter storms—problems aggravated by climate change—have greatly reduced available water supplies. In the Southwest, Colorado River reservoirs were at record lows last summer. As the region continues to use more water than can be replaced by rain and snow, places like Phoenix may experience severe rationing, according to the Center for Biological Diversity. Arizona’s Lake Mead, which supplies
water to 22 million people, could run dry by 2021, report researchers from the Scripps Institution of Oceanography of the University of California at San Diego.
Finding a Solution
“Fortunately, through conservation, more water-conscious consumption and smarter management of water, we can replenish and repair the water cycle. But we must make this a priority and pick up the pace,” says Sandra Postel, director of the Global Water Policy Project and author of Replenish: The Virtuous Cycle of Water and Prosperity. Right now, we’re addressing a 21stcentury crisis with 20th-century tools. Leaky pipes, broken water mains and faulty meters are responsible for the loss of 2.1 trillion gallons of water annually in the U.S., according to the American Water Works Association. And our lifestyles are extremely water-intensive. For instance, it takes 3,120 gallons of water to produce one smartphone; watering a 1,000-square-foot lawn even once uses 620 gallons of water. Here are some simple steps everyone can take. Doing them won’t crimp our lifestyles, but it will help us hold on to our finite and threatened fresh water supply:
WaterFootprint.org offers an online calculator that allows us to figure out our daily use of water and compare it to that of other households. 40
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4 Replace old, leaky toilets with efficient models bearing the WaterSense label, or simply put a brick in the toilet tank to reduce consumption with each flush. To check a toilet for leaks, put a few drops of food coloring in the tank and see if any of it transfers to the bowl without flushing. 4 Wash only full loads of laundry and use right-size load settings. Typically, the washing machine accounts for 15 to 40 percent of a household’s indoor water use. Consider a more water-efficient, front-loading washer. 4 Take shorter, five-minute showers with a low-flow showerhead (saving more than 10 gallons compared to the 10-minute version), turn off the water while brushing teeth and shave with a full basin rather than open taps. 4 Wash the car less often: The process uses as much as 150 gallons of water. Driving may not seem to have much to do with water use, but the Water Footprint Calculator (WaterCalculator.org) reports, “Water is used in great quantities during fuel extraction, refining and production.” So taking public transportation, combining errands or joining a car pool will reduce our water footprint. 4 Reduce lawn watering to a one-hour soaking once a week, rather than daily. Water in the morning—before 10 a.m.— when it’s cooler, so grass roots can absorb moisture before it evaporates. If watering must be done in the evening, try between 4 and 6 p.m., which gives the grass blades time to dry before nightfall. Jim Motavalli is the author of eight books, and contributes to The New York Times and Barron’s.
4 Eat less meat. The water required to produce one quarter-pound hamburger is equivalent to 30 showers, according to NationalGeographic.com. One serving of poultry uses 90 gallons.
Fortunately, through conservation, more water-conscious consumption and smarter management of water, we can replenish and repair the water cycle. But we must make this a priority and pick up the pace. ~Sandra Postel, director of the Global Water Policy Project
Hard Facts About H20
What It Takes to Make Our Stuff An eye-popping amount of water is needed to grow or manufacture what we eat, buy and use on a daily basis. Although it’s impossible to reduce our water use to zero, it’s helpful to know how much water is required, so that we’re less inclined to overbuy or waste. 1 cup of coffee. . . . . . . . . . . . . . . . . . 55 gal. 1 hamburger. . . . . . . . . . . . . . . . . . 660 gal. 1 gallon of milk. . . . . . . . . . . . . . . . 879 gal. 1 pound of wheat. . . . . . . . . . . . . . 132 gal. 1 pound of soybeans . . . . . . . . . . . 216 gal. 1 orange. . . . . . . . . . . . . . . . . . . . . . . 13 gal. 1 pound of chocolate. . . . . . . . . . 3,170 gal. 20 pounds of dog food . . . . . . . . 4,000 gal. 1 pair of cotton jeans. . . . . . . . . . 2,108 gal. 1 smartphone . . . . . . . . . . . . . . . . 3,190 gal. 1 car tire. . . . . . . . . . . . . . . . . . . . . . 518 gal. 1 avocado. . . . . . . . . . . . . . . . . . . . . . 60 gal. 1 pound of chicken meat. . . . . . . . 468 gal. 1 pound of barley. . . . . . . . . . . . . . 200 gal. 1 pound of rice. . . . . . . . . . . . . . . . 450 gal. 1 pound of almonds. . . . . . . . . . . 1,900 gal. 1 egg. . . . . . . . . . . . . . . . . . . . . . . . . . 52 gal. 1 slice of bread . . . . . . . . . . . . . . . . . 10 gal. 1 pair of leather shoes. . . . . . . . . 3,626 gal. 1 cotton T-shirt. . . . . . . . . . . . . . . . 659 gal. 1 car 13,737 to 21,926 gal.
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Likely Causes and Remedies
FIGHT BACK NATURALLY
4 Plastic bowls. Switch to stainless steel bowls for food and water.
4 A change in cleaning products. Use unscented, all-natural cleansers. Put the dog or cat in another room when vacuuming so they don’t breathe dust. A new cat litter can trigger allergic reactions. Look for unscented, dust-free litter.
by Sandra Murphy
pringtime doesn’t just mean warmer weather, colorful flowers and greening grass. It also brings seasonal allergies. For pets, it can be a miserable time of year, because dogs and cats are lower to the ground and pick up allergens on their fur. Grass, weeds, pollen, lawn chemicals, fertilizers and fleas can trigger reactions such as itchy skin, raw paws, sneezing fits and general discomfort. Due to the warmer temperatures of the past decade, flea allergies in dogs have risen 12 percent, while cats have seen a whopping 67 percent increase. Environmental allergies are also up 30 percent for dogs and 11 percent for cats, according to the 2018 State of Pet Health Report from the Banfield Pet Hospital, in Vancouver, Washington. The most common environmental allergens include dust mites, mold, fabric, feathers and cleaning solutions.
Symptoms A dog’s itching will often manifest between the toes, on the wrists, “armpits”, groin, legs, ears, eyes and back, just in front of the tail. In the quest for relief, dogs will lick, chew, pull out hair and scratch, often leaving bare spots or open wounds that 42
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may get infected. Cats will pull hair, scratch ears and develop a rash or bare spot on the stomach or inside the legs. In extreme cases, a veterinarian will give an injection to calm the itchiness before more damage is done. Owners can use that lull to investigate what is causing the allergy.
Fleas For fleas, there are more natural ways to end the cycle than using potentially toxic pet treatments. Diatomaceous earth (DE) is affordable, non-toxic and safe, made from fossils of marine life crushed into a superfine powder. Its deadly effect on insects stems from piercing their hard shells so they become dehydrated. It does not harm mammals. Be sure to buy food-grade DE, not the kind that’s designed for use in pools and gardens. Simply dust the dog to the skin with the powder and sprinkle it on bedding, rugs and carpets. Cats tend to have more favorite nap spots than dogs, so vacuum first to get rid of any flea eggs. Sprinkle the DE and leave it in place for a couple of weeks. Vacuum again. DE can be hard on regular vacuums, but a Shop-Vac is up to the task.
4 Dust mites. Replace worn beds and bedding on a regular basis. Look for natural fabrics and fillings; no down or feathers. Wash weekly. 4 Lack of proper filtration. The air conditioner will capture incoming pollen: Be sure to change the filter often.
Be Proactive 4 Check the paw pads. If they’re irritated or red and raw, ask the vet for a salve to ease the pain while they heal. Be sure to wipe paws when coming into the house. 4 Take a look inside the ears. Allergies can lead to earaches, so watch for red, inflamed skin or black, tar-like goop. Either requires a vet visit and a prescription salve. 4 If dog walks are part of regular exercise, ask neighbors or local park employees if they’ve sprayed pesticides or treated grassy areas. 4 Add a small amount, based on weight, of Omega-3-rich fish oil to food to soothe and smooth the skin. Diligence in spotting symptoms can stop itching in its tracks when remedies are in place or at hand. Connect with Sandra Murphy at StLouisFreelanceWriter@mindspring.com.
When Allergies Put the Bite on Pets
4 Seasonal flowers and grasses. Pet-friendly wipes will remove excess pollen when the dog comes in after outdoor time. A twice-weekly bath during the worst of the season and weekly as blooming subsides will wash away pollens. An oatmeal shampoo is soothing; don’t use tea tree oil-based shampoos, which may further irritate skin. Be sure to dry the fur. Wet bedding can cause mold, another allergen.
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uccessful professional athletes, musicians and business men and women that have achieved their goals can often point to repetition as a key to their prosperity and success. Undergoing both physical and mental training on a daily basis are keys for them to perform at their highest levels. Keeping their goals at the forefront of their thoughts, talking about the outcomes that they want to achieve and mentally seeing themselves achieving their goals are essential components of a repetitive practice that reaps great rewards. Everyone can implement a similar success practice. Revisit goals daily to enable subconscious and spiritual intuition to illuminate possibilities in taking steps necessary to create the life that we love. This repetitive practice will shift our beliefs so that goals will be achieved sooner. Motivational speaker and author Earl Nightingale writes, “Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality.” To realize goals sooner, set aside 20 minutes and follow three simple steps each morning:
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For example, instead of saying, “I want to lose 10 pounds,” say, “I’m so grateful that I am physically fit in a pain-free body that easily moves through life.” By spending 44
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time each day describing completed goals with gratitude, your beliefs will change and your subconscious can work with you to make those statements true.
Speak your goal statements aloud with emotion.
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THURSDAY, FEBRUARY 28
SATURDAY, MARCH 9
Healthy Happy Hour: Integrative Guide to Heart Health – 7-9pm. Join us and learn about preventative care and actions we can take to keep our hearts pumping strong and long. Integrative Healing Center, 220 Fort Salonga Rd, Northport. RSVP: Tinyurl.com/y24tgwkq.
Hands-On “Raw Vegan” Cooking Class – 10:30am-12:30pm. Facilitator: Rosanna Jimenez, CHHC. Get yourself ready for Spring by discovering great raw, dairy-free, vegetarian dishes that will help you say goodbye to winter and rev up your body. Science of Spirituality Meditation Center, 79 County Line Rd, Amityville. Register: 631-822-7979 or InfoTriState@sos.org. sos.org/location/Amityville.
FRIDAY, MARCH 1 Dance Together – Tuesdays, Mar 1-22. 11:45am-4pm. For couples/singles with a one-to-one personal trainer in a social atmosphere, music, a variety of rhythm. A natural workout of every muscle. 18 W Nicholai St (107N of Old Country), Hicksville. Registration required: 718-332-7825 or Dancezee@aol.com.
SUNDAY, MARCH 3 Calling in Your Baby: Clairvoyant Techniques to Manifest Your Pregnancy – 10am-1pm. With clairvoyant, Tori Quisling. Learn clairvoyant techniques to create this miracle in your life. Group readings included. $55/person; $95/couple. 150 Bayview Ave, Port Washington. Register: 516-423-1794 or Tori@ToriQuisling.com.
TUESDAY, MARCH 5 Past Lives – 7-8:30pm. With clairvoyant, Tori Quisling. Through meditation and visualization we will explore our own past lives for personal healing and deep insights. $40/in-person, online. 150 Bayview Ave, Port Washington. Register: 516-423-1794 or Tori@ToriQuisling.com. Living a Life of Calm, Compassion & Spiritual Wellness: Less Stress, More Success – Tuesdays, Mar 5-26. 7:30-9pm. With Andrew Vidich, PhD. In the second part of this series, we continue to perfect our meditation practice, explore the factors that help us experience greater calm, joy and inner peace, learn to let go of what is not working in our lives, and embrace a healthy and spiritually rich lifestyle. Newcomers welcome. Science of Spirituality Meditation Center, 79 County Line Rd, Amityville. Register: 631-822-7979, InfoTriState@sos.org, sos.org/location/Amityville.
THURSDAY, MARCH 7 Mindfulness Meditation with Crystal Singing Bowls – 7:30pm. With Cathy Epstein. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com.
Childbirth Education Class – 12-4:30pm. With Efi Nunez. Class incorporates numerous methods to educate couples on various topics for labor preparation. $160/couple. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com.
SUNDAY, MARCH 10 Oracle & Tarot Cards – 11am-1pm. With clairvoyant, Tori Quisling. Explore tarot cards, and oracle cards and how to incorporate them into our personal questions and assisting others. $40/in-person, online. 150 Bayview Ave, Port Washington. Register: 516-423-1794 or Tori@ToriQuisling.com. Chakra Balance, Restore and Heal with Crystal Bowl Sound Healing & Restorative Yoga – 1:153pm. Join Susan in this workshop designed to bring balance to your mind, body and spirit by working to heal the imbalances of our energetic system. $40. Breathe N Flow Yoga, 2882 Long Beach Rd, Oceanside. 516-544-2188. BNFYoga.com.
MONDAY, MARCH 11 Salt Cave Meditation – 5pm. Pamper yourself with Dr. Dawn Siglain. Melt into zero gravity chairs and meditate to soul-inspiring positive affirmations. Montauk Salt Cave, 169 New York Ave, Huntington. Register: 631-923-3030. InnerSourceHealth.com.
TUESDAY, MARCH 12 Dreams & the Astral Body – 7-8:30pm. With clairvoyant, Tori Quisling. You exist in 2 bodies; a physical and astral or ethereal body. Explore this connection and your ability to direct and remember your dreams for healing and personal insight. $40/in-person, online. 150 Bayview Ave, Port Washington. Register: 516-423-1794 or Tori@ToriQuisling.com.
WEDNESDAY, MARCH 13 Yin Yoga – 7-8:15pm. With Evelyn Fleck. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com.
FRIDAY, MARCH 15
FRIDAY, MARCH 8 The Monkees – 8pm. Featuring Mike Nesmith & Micky Dolenz. A very special musical journey from Last Train to Clarksville to Me & Magdalena. Paramount, 370 New York Ave, Huntington. 631-673-7300. ParamountNY.com.
DōTerra Oils Study Session – 6:45-7:45pm. With Leah Hartofelis. Discuss the benefits of using oils in our home or office to replace chemical and pharmaceutical products. Free. Breathe N Flow Yoga, 2882 Long Beach Rd, Oceanside. 516-544-2188. BNFYoga.com.
Detox Your Mind, Body & Soul – 7pm. With Dr. Dawn Siglain. Simple techniques you can incorporate into your schedule now. Gently detox daily for optimal health. Meditation. Free. Breakaway, 7B Green St, Huntington. BreakawayHuntingtonNY.com.
SATURDAY, MARCH 16 Divine Beauty, Women’s Spiritual Retreat – 9:30am-2pm. Regardless of where you are in your life’s journey, learn how to face your daily challenges by finding your center of inner strength, peace and love through meditation. Workshops featuring engaging, national speakers. Science of Spirituality Meditation Center, 79 County Line Rd, Amityville. Register: 631-822-7979 or InfoTriState@sos.org. SOS.org/location/Amityville. Baby and Me Yoga Class – 12-1pm. Infants to crawlers. Mommies practice with their babies, as well as on their own, using yoga postures, breathing and relaxation techniques in a nurturing environment. $20/1 adult & 1 child. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com. Painting Night – 6-8pm. An experienced artist, Marely Corniel, will guide you step by step through a beautiful piece. No experience necessary. Bring your own favorite beverage. $35. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com.
SUNDAY, MARCH 17 The Jim Breuer Residency: “Comedy, Stories & More” – 7pm. Paramount, 370 New York Ave, Huntington. 631-673-7300. ParamountNY.com.
TUESDAY, MARCH 19 Symbols in Clairvoyant Reading – 7-8:30pm. With clairvoyant, Tori Quisling. Explore various symbols and give each other readings. $40/in-person, online. 150 Bayview Ave, Port Washington. Register: 516-423-1794 or Tori@ToriQuisling.com.
WEDNESDAY, MARCH 20 Unleash Your Power Retreat: A Journey from Fear to Freedom – Mar 20-24. With Renata Langner and Tatiana Forero Puerta. A 4-day retreat in beautiful Costa Rica designed to help participants connect with their inner purpose and uncover their true power. Yoga Nanda: Garden City, 55 Hilton Ave, Garden City. 516-307-9007. Yoga-Nanda.com. Spring Equinox Mala Making Workshop – 6-9pm. With Maria Renna. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com.
Without wearing any mask we are conscious of, we have a special face for each friend. ~Oliver Wendell Holmes, Sr. 46
Long Island Edition
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THURSDAY, MARCH 21
WEDNESDAY, MARCH 27
Yoga by Maria – Thursdays, Mar 21-Apr 4. 7-8pm. Strengthen, tone, stretch physically and learn proper breathing techniques to release stress and tension. All levels welcome. Bring yoga mat. Deer Park Library, 44 Lake Ave. 631-586-3000.
Breathe & Let Go – 4pm. Join Dr. Dawn Siglain for a relaxing time. Body scan meditation and breathing techniques to decrease stress. Montauk Salt Cave, 169 New York Ave, Huntington. Register: 631-923-3030. InnerSourceHealth.com.
FRIDAY, MARCH 22
THURSDAY, MARCH 28
savethedate New Life Expo for Conscious Living – Mar 22-24. Join us for America’s longest-running holistic enlightenment and conscious living event. Experience concerts, free lectures/panels/ samples, healthy food and workshops. 100 exhibitors and 100 speakers. Panels include nutrition, UFO, strange universe and vibrational healing. Wyndham Hotel New Yorker, 481 8th Ave (corner of W 34th St), Manhattan. NewLifeExpo.com/ ny-expo/about-new-life-expo-ny. Yoga for Fertility – 7-8:30pm. A gentle and restorative practice to relax the mind and open the heart to make space for conception. All levels. $30. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com. Candlelight Restorative Yoga with Aromatherapy – 7-9pm. With dawn Peer. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com.
SATURDAY, MARCH 23 Ashtanga Yoga: A Primary Series Workshop – 1-4pm. Workshop offers a direct experience of the original vinyasa yoga, an ancient and highly refined system that cultivates physical strength, flexibility, endurance, grace and meditative focus setting the foundation necessary to progress safely along the path. $50. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com.
SUNDAY, MARCH 24
BNFYoga Mama Circle – 7-8pm. A safe, supportive and welcoming environment for you to ask questions and share your experiences, resources and information with other mothers. $20/Mama (15% of cost donated to NPO that supports Maternal Wellness). Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. Pre-registration required: 516-632-9626 or BNFYoga.com.
SATURDAY, MARCH 30 The Mysteries & Magic of Ancient Egypt – 9:30am-1pm. Take an “Instant Pilgrimage” to Ancient Egypt with Tori Quisling. This is a powerful and transformative journey. $75/person (museum entrance fee included). Metropolitan Museum of Art, 1000 5th Ave, New York. 516-423-1794. Tori@ToriQuisling.com. Reiki 2 Attunement – 11am-5pm. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com. Partner Yoga for Labor and Birth – 1:30-3pm. Learn practical tools to support you both physically and emotionally through labor and delivery. Focus on breathing, massage, partner yoga poses, relaxation and other comfort techniques. $75/couple. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com. 7 Days of Savanasa: A 1-Day Restorative Workshop/Training – 1:30-5:30pm. In this workshop/ teacher training students will practice and learn the Art of Restorative Yoga by journeying through 7 Restorative Savasana postures. More info, Breathe N Flow Yoga: 516-544-2188 or BNFYoga.com.
Women’s Enlightenment through Love and Laughter Circle – 1-3pm. Absolute Yoga, 1 G u i l l e s L n , Wo o d b u r y. 5 1 6 - 6 8 2 - 9 6 4 2 . AbsoluteYogaStudio.com.
BNFYoga Book Club – 7-8pm. Have the opportunity to vote on the book selections through our Facebook group, and the winning selection will be announced in BNF’s monthly newsletter, as well as the group. Breathe N Flow Yoga, 2882 Long Beach Rd, Oceanside. 516-544-2188. BNFYoga.com.
TUESDAY, MARCH 26 Guidance Using the Akashic Records – 7-8:30pm. With clairvoyant, Tori Quisling. Learn to access your own Akashic Records through specific techniques to gain information and insights about yourself, your relationships, past lives and your future. $40/in-person, online. 150 Bayview Ave, Port Washington. Register: 516-423-1794 or Tori@ToriQuisling.com.
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FRIDAY, MARCH 29
Family Yoga Class – 10:30-11:30am. Explore a variety of yoga poses, partner poses, breathing exercises and mindfulness activities while incorporating games, songs, storytelling, imagination and fun. Kids ages 5-11. $20/1 adult & 1 child; $10 each additional child/adult. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com.
Matisyahu – 8pm. Paramount, 370 New York Ave, Huntington. 631-673-7300. ParamountNY.com.
Healthy Happy Hour: All about Detox – 7-9pm. Join us and learn about Safe and healthy ways to detox your family. Integrative Healing Center, 220 Fort Salonga Rd, Northport. RSVP: Tinyurl.com/allaboutdetox.
SUNDAY, MARCH 31
plan ahead TUESDAY, APRIL 2 Inner & Outer Peace through Meditation – Tuesdays, Apr 2-30. 7:30-9:30pm. Speaker: Rosanna Jimenez, CHHC. Discover how you can tap into your real power source and learn to become a beacon of change for yourself, your family, your community and the world. Science of Spirituality Meditation Center, 79 County Line Rd, Amityville. Register: 631-822-7979 or InfoTriState@sos.org. SOS.org/location/Amityville.
classifieds To place a Classified listing, submit your content online at NALIMag.com.
BUSINESS OPPORTUNITY FREE WHOLE FOODS FOR 4 YEARS FOR CHILDREN AND YOUNG ADULTS. Clinicallyproven, wonderful product and income opportunity. Free fruits, vegetables and berries in capsules or chewies for children and young adults for 4 years if adult orders product. Great way to supplement your income while keeping people optimally healthy! Carol Leitner, MBA, Health Care Admin. at CarolLeitner1@gmail.com or 516-242-8270. HOLISTIC/SPIRITUAL HEALERS - hourly or monthly suite is for rent in East Meadow. There’s abundant parking, an on-site receptionist, sink in room, Bose sound system and security. Call 516-851-1219 to inquire.
ENERGY WELLNESS JEWELRY BEAUTIFUL, INTERCHANGEABLE JEWELRY to protect from harmful EMF radiation from wifi, cell phones, computers, etc. With very powerful Neodymium Magnets and Bio-energetic Elements: Negative Ion, Infrared and Germanium to boost energy, improve circulation, protect against EMF’s improve sleep, lift mood, etc. Necklaces, bracelets for men and women, pet tags, Essential Oil Diffusers! See magnetudejewelry.com/carolleitner Carol 516-242-8270 or CarolLeitner1@gmail.com.
HEALTH CARE/WELLNESS PROFESSIONALS SPACE AVAILABLE for rent on hourly basis in Rockville Centre. Holistic environment perfect for practitioners, massages, acupuncture, nutritional counseling or life coach. Front desk support included. Space for small classes. 516-203-7442. SPACE AVAILABLE For rent on hourly basis in North western Nassau. For holistic practitioners of all types. Space for small classes. 516-242-8270.
HELP WANTED ARE YOU A PROFESSIONAL looking for a career in natural health? NuSpecies is a natural health company. providing holistic services and high quality nutritional formulas. Please visit nuspecies.com/careers. SEEKING 2-3 INDIVIDUALS to join holistic minded team. Must be motivated, entrepreneurial spirit with good communication skills. Will train. Call for interview a Pamela 516-624-2332.
OPPORTUNITY ARE YOU INTO HEALTHY LIVING? How would you like to take this passion, make it your purpose & create a path to prosperity? Learn more GoToMyHolisticTeam.com.
SPACE AVAILABLE in a newly-renovated massage suite. Prime location: Commack, NY. Clean and calming atmosphere. Prefer a self-employed wellness worker such as Esthetician, lymphatic drainage, other specialty. Contact 631-600-1123.
CONTEMPORARY FAMILY CARE provides screened nannies, housekeepers, companions. Will travel. Weekend care. Part-time, full-time. Live in or out. Special occasion helpers available too. 718 -949-9233.
WORKSPACE SHARE (Lynbrook) - Wellness Suite: calming, cozy, clean, great energy. Individual, group and bodywork space available. All current co-tenants are positive and earnest individuals AKA pleasant to be around. Self-employed wellness workers, holistic and likeminded healers please contact 917-774-0456.
LEARN ABOUT YOUR OWN PSYCHIC ABILITIES – Tori Quisling, with over 20 years experience, can teach you to use your own intuitive abilities to heal yourself and communicate with others. By the end of the course, students can meditate, work with healing guides and perform a psychic reading. Group and custom classes offered. Please see YourPsychicSelf.net or call 516-423-1794. TAROT AND PSYCHOTHERAPY SERVICES – Nicole L. Cromer, Ph.D. Licensed Clinical Psychologist. Using Tarot as a therapeutic tool we can access the depths and activate your fullest potential. 631-438-1300. ComprehensiveFreedomPsychotherapy.com. Instagram and Twitter: @DocTarot.
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full moon Full Moon Trance Dance – Held every month on or around the full moon. Moving meditation led by Elyce, live jams by Transmorpheous & Outhouse, at beautiful outdoor settings & studios in Nassau & Suffolk. $25. Bring a veggie dish or snack to share. More info: ElyceYogaTrance.com.
daily 300-Hr Advanced Yoga Teacher Training – An ongoing training allowing for open enrollment and flexibility in attaining 300-hr certification and continuing education credits all year long. Open to yoga teachers who have completed their 200hr teacher training at a Yoga Alliance Registered School. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com. Clairvoyant Development Classes – With Tori Quisling, Clairvoyant Practitioner. Learn powerful intuitive tools that completely change their life. Classes include personal training in small groups in meditation, healing and balancing the aura and chakras through work with a personal healing guide and readings. Also learn about dreams, the Akashic Records, mediumship, and an array of metaphysical topics. Classes ongoing. More info: 516-423-1794 or ToriQuisling.com. Hypnosis Sessions – With Diane Monks, Certified Hypnotist, Ordained Interfaith Minister, Spiritual Counselor & Educator as well as a Licensed Social Worker. Hypnosis is a powerful and effective tool to support individuals in making changes and ultimately, leading lives of fulfillment, purpose and balance. More info & to schedule: 516 826-5859 or DianeMonks.com. Prenatal Yoga Classes – Designed to offer expecting moms the tools needed to be mentally, spiritually and physically fit during their journeys to motherhood. Breathe N Flow Yoga: 361B Atlantic Ave, Freeport. 516-632-9626. 2882 Long Beach Rd, Oceanside. 516-544-2188. For schedule: BNFYoga.com. Psychic Mediumship Development Course – Tori Quisling, M.Ed, Clairvoyant Practitioner, offers a weekly course in learning to use clairvoyance in your life. By the end of the course, you will be able to meditate “Find Your Space,” give readings and work with your own Healing Guide. Customized program, begin when ready. Discounts when you join with a friend. NY Center for Clairvoyant Development, 150 Bayview Ave, Port Washington. 516-423-1794. Tori@ToriQuisling.com. ToriQuisling.com.
monthly Carol’s Holistic “Show and Tell” and Educational Networking Events – Monthly meetings both day and night in Westbury and Port Washington. Display your products, share your services. Learn how to grow a prosperous practice/business. Get and give referrals. For details, Carol Leitner: 516242-8270 or CarolLeitner1@gmail.com.
Long Island Edition
Healthy Happy Hour – 4th Thurs. Integrative Doctor Kristine Blanche discuss important topics and holistic techniques to keep you and your family healthy. Check out our page on eventbrite to stay updated on topics. Eventbrite.com/o/kristineblanche-pa-c-phd-7759280401.
sunday Vinyasa Flow Yoga – 9am. All levels. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com. Beginner Yoga Series – 10:30am. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com.
monday Gentle Stretch and Strengthening Class for Athletes, Dancers and All – Mon-Sat, am & pm. Also chair yoga and self-massage for all. Plainview, Port Washington, Manhasset & Great Neck. Carol: 516-242-8270 or CarolLeitner1@gmail.com. Vinyasa Flow – 9:30am. All levels. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com. Therapeutics Flow – 9:30-10:45am. With Rita Trieger This curative practice combines yoga therapy techniques with vinyasa flow and restorative poses to help ease stiff or strained muscles and encourage healing on both the physical and emotional plane. Specific attention is paid to easing low back, hips and hamstrings. All levels welcome. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com. Breathe, Flow and Meditate – 5pm. Also Wed. This open level class is the perfect blend of asana, pranayama and meditation. Be guided through a mini-yoga asana practice designed to provide the physical space needed to sit comfortably during guided meditation practice. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com. Breast Cancer Support Group – 6-7:30pm. Women who have had breast cancer will have the opportunity to meet in this group. Free. Adelphi University School of Social Work, Garden City. For info & to register, Erin Nau: 516-877-4314 or the Breast Cancer Hotline, 800-877-8077. Support for Caregivers of People with Breast Cancer – 6-7:30pm. Any person who is experiencing the stress and anxiety of caring for a loved one with breast cancer should attend this group. Free. Adelphi University School of Social Work, Garden City. For info & to register, Erin Nau: 516-877-4314 or the Breast Cancer Hotline, 800-877-8077. Pilates for Beginner – 6:30-7:30pm. Also Tues, 9:15am. A free trial by appointment. Come join the therapeutic-grade of Pilates class. Small group setting so you can get personal attention. Harmony Yoga & Dance, 3050 Merrick Rd, Wantagh. For more details, Mariko: 516-330-8998. HarmonyYogaAndDance.com. Free Teleclass: Essential Oils – 7:30pm. 1st Mon. Learn all about how essential oils can support the systems of the body. Different topic each month: athletics, adrenal fatigue, kids, pets, menopause. More info & registration: BestYouCanBeNow@yahoo.com.
Tai Chi & Qigong – 7:50-8:50pm. Good for recovery from injury, physical limitation, mind-body connection. Benefits of circulation, strengthen, balance and stress reduction. Harmony Yoga & Dance, 3050 Merrick Rd, Wantagh. For more details, Mariko: 516-330-8998. HarmonyYogaAndDance.com. Sound Healing – 8:30pm. Instruments such as the voice, singing bowls, tuning forks, and percussive instruments are used in sound healing sessions. The vibrations and sound waves from these instruments induce a deep meditative and peaceful state. Breathe N Flow Yoga, 2882 Long Beach Rd, Oceanside. 516-544-2188. BNFYoga.com.
tuesday Yin Yoga – 9:30am. A practice in which asanas (poses) are held for extended periods to increase flexibility and juice up the joints and ligaments, releasing energetic blockages that may be holding you back in your yoga practice. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com. YogiBaby – 11am. For mom and baby (newborn to active crawler). Regain strength and tone while bonding with your baby. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com. Prenatal Yoga – 6pm. Designed to bring together a community of expecting mothers to share in the benefits of a specialized yoga practice. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com. Young Women’s Breast Cancer Support Group: Under 40 – 6-7:30pm. Support group focuses on the unique needs and concerns of women under 40 who are diagnosed with breast cancer. Free. Adelphi University School of Social Work, Garden City. For info & to register, Erin Nau: 516-877-4314 or the Breast Cancer Hotline, 800-877-8077. Prenatal Yoga – 7:30pm. Absolute Yoga, 1 G u i l l e s L n , Wo o d b u r y. 5 1 6 - 6 8 2 - 9 6 4 2 . AbsoluteYogaStudio.com.
wednesday Gentle Stretch and Strengthening Class for All – 10, 11:30am, 7:30pm. Also Sat, 11:30am. Long Island Circle of Life Center, 164 Center Ln, Levittown. Carol: 516-242-8270 or CarolLeitner1@gmail.com. Knit and Chat: Breast Cancer Survivors – 11:30am-1pm. Last Wed. Spend time working on a project while chatting with other breast cancer survivors. Bring your knitting or crochet project or make a scarf to donate to someone currently undergoing treatment for breast cancer. Free. Adelphi University School of Social Work, Garden City. For info & to register, Erin Nau: 516-877-4314 or the Breast Cancer Hotline, 800-877-8077. Chair Yoga – 12pm. Adapts yoga positions through creative use of a chair. Most of the class is done seated in a chair or using it as support. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com.
Breathe, Flow and Meditate – 5pm. See Mon listing. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com. Theater for Life – 6pm, teens; 7:15pm, adults. A therapeutic group, an experience in dramatic storytelling in supportive community. For more info: 516-655-0573 or Arden@ArtTherapy.us. Meditation & Reiki Circle – 7pm. Rest and restore with a reiki healing and guided meditation. Receive a Reiju (energetic blessing) from Reiki Master Donna Arigo. We incorporate crystals and essential oils into our healings, and end with oracle readings. All levels welcome. $25. Celebrations, 529 Bedford Ave, Bellmore. Text/call to RSVP, Donna Arigo: 516-721-1156. Lotus Flow – 7-8:15pm. With Kristen Petliski. A creative and energetic vinyasa class. Build strength, flexibility, and flow with grace in this crowd favorite at its new time. Yoga Nanda: Long Beach, 52 E Park Ave, Long Beach. 516-889-0808. Yoga-Nanda.com. Prenatal Yoga – 7:15pm. Designed to bring together a community of expecting mothers to share in the benefits of a specialized yoga practice. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com. Meditation & Reiki Circle – 7:30pm. Rest and restore with a reiki healing and guided meditation with Parita Shah and Donna Arigo. We incorporate crystals and essential oils into our healings, and end the night with oracle readings. All levels welcome. $25. Celebrations, 529 Bedford Ave, Bellmore. Text/call to RSVP, Parita: 516-522-0865. Hatha Yoga – 7:30-8:45pm. With Christina Diaz. This open level class will foster the body by offering creative variations in addition to breaking down asanas for a firm understanding of the pose and how it can be accessible for you. Yoga Nanda: Malverne, 30 Church St, Malverne. 516-284-6690. Yoga-Nanda.com.
thursday MySore Style – 9:30am. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com. Gentle Flow/Restorative Yoga – 11am. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com. Sound Healing – 12:15pm. Instruments such as the voice, singing bowls, tuning forks, and percussive instruments are used in sound healing sessions. The vibrations and sound waves from these instruments induce a deep meditative and peaceful state. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com. Vinyasa Flow – 6pm. All levels. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com. Teen Grief Support Group – 7pm. 2nd Thurs. With Jennifer Plunkett. For teens, ages 13-17, dealing with the loss of someone close to them. First time attendees must first speak with Jennifer prior to their first group. A social media component between monthly meetings will be part of the program. Free. COPE House, Field 6A, Eisenhower Park, East Meadow. 516-484-4993.
Support Group for Women with Metastatic Breast Cancer Disease – 7-8pm. 1st & 3rd Thurs. Meet with other women who are surviving metastatic breast cancer. Free. Adelphi University School of Social Work, Garden City. For info & to register, Erin Nau: 516-877-4314 or the Breast Cancer Hotline, 800-877-8077. Holistic Moms Network – 7:30pm. 1st Thurs. Join us for our monthly meeting to connect on natural living and mindful parenting. Nassau County, LI North Shore Chapter. Oyster Bay Community Center. More info: 516-674-4114 or NorthShorelihmn@gmail.com. Gentle Yoga & Meditation for Stress Relief – 7:30-8:45pm. Come to relax and relief your stress. Gentle stretch and yoga pose with flow the energy, peace and calm for meditation. Harmony Yoga & Dance, 3050 Merrick Rd, Wantagh. For more details, Mariko: 516-330-8998. HarmonyYogaAndDance.com. Hatha, Yin and Restore – 7:30-8:45pm. With Susan Brotter. A peaceful balance to your more active yoga practice. Increase fluidity and flexibility through traditional yin postures and end with relaxing restorative poses. Yoga Nanda: Malverne, 30 Church St, Malverne. 516-284-6690. Yoga-Nanda.com. Reiki Circle – 7:45-8:45pm. Drop-in for a guided meditation and reiki healing with Parita Shah and Lisa Dooley. In this healing we will realign our chakras and discover our inner joy. Please bring a yoga mat. $22. North Shore Yoga, 24 Skillman St, Roslyn. Text/call to RSVP, Parita: 516-522-0865.
friday Restorative Yoga – 9:30am. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com. Newly Diagnosed Breast Cancer Support Group – 10-11:30am. When a person first hears they are diagnosed with breast cancer they have a million questions, fears, and are looking for support. Free. Adelphi University School of Social Work, Garden City. For info & to register, Erin Nau: 516-877-4314 or the Breast Cancer Hotline, 800-877-8077. Community Yoga: Donation-Based – 4-5pm. A vinyasa flow class that will stretch the body and clear the mind. All donations collected each month go to supporting United We Ohm. Donate what you can. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com.
Asana Academy – 5-6pm. With Olivia Beaton. High school and college students receive a 25% discounted rate with student ID. Weave some yoga practice into your weekly study routine. Open to all. Yoga Nanda: Garden City, 55 Hilton Ave, Garden City. 516-307-9007. Yoga-Nanda.com. YinYang Yoga Fusion – 5-6:15pm. Every 2nd Fri is Sound Healing instead of yoga. Harmony Yoga & Dance, 3050 Merrick Rd, Wantagh. For more details, Mariko: 516-330-8998. HarmonyYogaAndDance.com. Prenatal Yoga – 5:30-6:30pm. Designed to bring together a community of expecting mothers to share in the benefits of a specialized yoga practice. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com. Candlelight Vinyasa Flow – 6pm. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. AbsoluteYogaStudio.com.
saturday Pre-Natal Yoga – 9am. Absolute Yoga, 1 Guilles Ln, Woodbury. 516-682-9642. Yin Yoga – 9-10:15am. A practice in which asanas (poses) are held for extended periods to increase flexibility and juice up the joints and ligaments, releasing energetic blockages that may be holding you back in your yoga practice. Breathe N Flow Yoga, 361B Atlantic Ave, Freeport. 516-632-9626. BNFYoga.com. Soothe, Ground and Surrender: A Traditional Hatha Practice – 9:30-10:45am. With Gary Pleger. An open level class emphasizing the natural properties of grounding through connection to Mother Earth. Yoga Nanda: Malverne, 30 Church St, Malverne. 516-284-6690. Yoga-Nanda.com. Align and Flow – 11am-12:15pm. With Stephanie Anne Ervin. We will work towards a peak posture or target a specific body part to gain better understanding of ourselves through physical practice. Yoga Nanda: Malverne, 30 Church St, Malverne. 516-284-6690. Yoga-Nanda.com. Gentle Stretch and Strengthening Class for All – 11:30am. See Wed listing. Long Island Circle of Life Center, 164 Center Ln, Levittown. Carol: 516242-8270 or CarolLeitner1@gmail.com. Family Yoga – 1pm. Children and family members do yoga together. It is fun mind, body development, bonding together. Harmony Yoga & Dance, 3050 Merrick Rd, Wantagh. For more details, Mariko: 516-330-8998. HarmonyYogaAndDance.com.
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community resource guide
GOLDEN DENTAL WELLNESS
Connecting you to the leaders in natural healthcare and green living in our commmunity. To find out how you can be included in the Community Resource Guide, visit NaturalAwakeningsLI.com for guidelines and to submit entries (under “advertise” tab.}
CHIROPRACTOR CENTER FOR THE ALIGNMENT OF BODY, MIND & SPIRIT Dr. Gina Marino • Wantagh 516-221-3500 • Align-Me.com Dr. Marino utilizes a combination of gentle chiropractic spinal adjustments, Reiki and bodywork to reduce pain, lessen the effects of stress on your system, restore flexibility and ensure optimum vitality. See ad on page 12.
COLON HYDROTHERAPY CLEANSING CONCEPTS
Locations in Smithtown and Garden City 516-640-5322 • CleansingConceptsWorld.com Private, safe, comfortable. Lose weight, gain energy, improve skin and sleep, and help reduce the risk of disease. Spa-like atmosphere. Feel completely relaxed. Pre-Post cleanse nutrients provided. See ad on page 23.
DOCTORS LONG ISLAND ALTERNATIVE & INTEGRATIVE MEDICINE
Steven M. Rachlin, MD, PC 927 Willis Ave, Albertson, NY 11507 (30 mins from Manhattan) 516-873-7773 RachlinMedical.com
Dr. Steven M. Rachlin is a recognized pioneer in alternative and integrative medicine and has been practicing in New York City and Long Island for over 30 years. In his state-of-the-art facility he offers the best of holistic and traditional medicine. He treats cancer, cardiovascular disease, neurological disorders, hormone imbalances, low testosterone, diabetes, weight loss, hypertension, chronic fatigue, thyroid imbalances, fibromyalgia, food and inhalant allergies, celiac and heavy metal toxicity. Some of his treatments include, IV Vitamin Therapy, Chelation Therapy, complete blood work evaluations, immunotherapy and nutritional counseling. See ad on page 15.
POLLACK WELLNESS INSTITUTE 66 Commack Rd, Commack NY 631-462-0801 https://www.pollackwellness.com/
Dr. David L Pollack specializes in functional nutrition which is the science of helping repair and restore the body naturally without the use of drugs and surgery. Many of his clients were frustrated with their past health care; conventional or holistic. Most seek help with their thyroid, weight loss, digestive disorders, hormone imbalances including infertility, menstrual & Low T. We accept those with or without diagnosis, complex and simple disorders. Most insurance policies accepted for many services. See ad on inside front cover.
444 Community Dr, Ste 204, Manhasset 516-627-8400 • GoldenSmile.com A practice that cares for you like family. The philosophy of our dental wellness center is a wholebody approach working closely with your healthcare practitioners that you already have a relationship with. The practice incorporates the teaching of Huggins, IOAMT, and much more. See ad on page 7.
50 Broadway, Greenlawn, NY 11740 631-316-1816 NaturesDental.net What is made by nature is always going to be better than what is artificially made. This is why at Nature’s Dental the conservation of your natural tooth structure—the Biomimetic approach to dentistry—is at the core of our minimally invasive practice philosophy. See ad on page 17.
INTUITIVE HEALER MICHELLE ANDREA STEWART
ESSENTIAL OILS PAMELA RICH
Essentially Powerful Worldwide 516-624-2332 GoTo.OilsForEveryday.com Your wholesale and retail resource for Young Living Essential Oils. Free workshops, trainings, and support in use and application of pure therapeuticgrade EOs. Opportunity to grow your own distributorship if desired. Your guide to vibrant health, emotional freedom, abundant living. See ad on page 10.
HOLISTIC DENTISTRY CARIODONTAL
A Place for Dental Wellness Jonathan Richter DDS, FAGD Specializing in Periodontics and Implantology Periodontal Prosthesis and Fixed Prosthodontics 310 E Shore Rd, Great Neck 516-282-0310 We welcome you to come in for a comprehensive exam of teeth, gums, early detection, and oral health problems. We offer the following services: holistic dental care, mercury-free dentistry, TMJ disorder and treatment, treatment for sleep disorders, Invisalign and orthodontics, dental implant, sleep apnea. Payment plans available. See ad on back cover.
Healer Long Beach, Lynbrook and NYC, NY call or textL 845-706-2152 Michelle has been blessed with the gift of healing. Experience transformative healing energy and insight for your personal well-being. Each session is unique to the needs of the individual. See ad on page 41.
MEDICAL WELLNESS CENTER INTEGRATIVE HEALING CENTER & SPA
220 Fort Salonga rd(25a) Northport, NY 11768 516-676-0200 GetIntegrativeHealth.com
Specializing in detoxification and preventative health care. We are fully present in your visit so you feel safe, appreciated and heard. See ad on page 11.
NATUROPATHIC FINKER WELLNESS
Bellmore 516-765-3272 • Dr.Finker.com Utilizing Naturopathic Medicine to help her patients feel better naturally. Many illnesses can be treated by nutrition, botanicals, and nutraceuticals. Dr. Finker provides personalized health care solutions for her patients. See ad on page 25.
Before anything else, preparation is the key to success. ~Alexander Graham Bell 52
Long Island Edition
OZONE THERAPY DR. HOWARD ROBINS
POLLACK WELLNESS CENTER
The Healing Center 200 W 57th St, Ste 807 New York 212-581-0101 DrHowardRobins@gmail.com
66 Commack Rd, Ste 204, Commack 631-462-0801 https://www.pollackwellness.com/ Dr. David L Pollack specializes in functional nutrition which is the science of helping repair and restore the body naturally without the use of drugs and surgery. Many of his clients were frustrated with their past health care; conventional or holistic. Most seek help with their thyroid, weight loss, digestive disorders, hormone imbalances including infertility, menstrual & Low T. We accept those with or without diagnosis, complex and simple disorders. Most insurance policies accepted for many services. See ad on inside front cover.
NUTRITION GUT RXN NUTRITION
1225 Franklin Ave, Suite 325 Garden City, NY 11530 (Available to work virtually with people regardless of their location) 866-321-2035 GutRXN.com Ryan Whitcomb is a dietitian specializing in digestive issues, autoimmune diseases and chronic inflammation related to food sensitivities. Get back on track in as little as two weeks.
If you have a disease or condition that you haven’t been able to get rid of, Ozone Therapy will most likely be the answer, even for people that have suffered for years and have lost all hope. If you are questioning if your condition can be treated, call or email Dr. Robins. See ad on page 55.
PSYCHIC CLAIRVOYANT READINGS & CLASSES
516-423-1794 • Tori@YourPsychicSelf.net YourPsychicSelf.net Tori Quisling, MEd, offers Clairvoyant Readings, Psychic Development classes. Over 20 years experience, training at the Berkeley Psychic Institute, Tori assists you in deep spiritual answers, past lives, relationships and energy balance. See ad on page 41.
Your Business Directory Listing Could Be
HERE! Call 516-578-6903 to join us next month
WELLNESS CENTER EVERVEDA AYURVEDIC WELLNESS CENTER
140 Cove Road, Oyster Bay 516-721-4216 Everveda.com Everveda’s mission is to restore and rejuvenate the lives of those who seek better health. Tucked away from the chaos of the outside world, our sacred grounds are home to many healing practices such as ayurvedic spa treatments, reiki, abhyanga, shirodhara, svedana, and facials to name a few. If you are looking for a community to heal and grow with, EverVeda is your home away from home! See ad on page 33.
YOGA ABSOLUTE YOGA
1 Guilles Ln, Woodbury 516-682-YOGA AbsoluteYogaStudio.com Two beautiful, peaceful studios provide the perfect environment for the union of body and soul. 50+ classes per week in a variety of yoga styles and levels from beginner to energetic, strengthening warm vinyasa yoga. We also offer kids, pre- and post-natal yoga (yogi baby), restorative yoga, yoga for fertility, Pilates and barre. See ad on page 37.
BREATHE N FLOW YOGA STUDIO
361b Atlantic Ave, Freeport 516-632-9626 BreatheNFlowYoga.com Family yoga studio specializing in vinyasa yoga, prenatal, restorative, kids’ yoga, mommy & me, private/semi-private, kids’ parties and workshops. Special donation-based community yoga classes offered Fridays at 4pm. Open 7 days a week offering a full range of classes in two studios and private changing/nursing area. Come feel the Flow. See ad on page 33.
Creative Arts Therapy plus: Sustainable Living
To advertise or participate in our next issue, call 516-578-6903 March 2019
Copper in new device prevents cold and flu last holidays,” she said. “The kids had colds going around, but not me.” Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.” Some say copper stops nighttime stuffiness if used just before bed. One man said, “Best sleep I’ve had in years.” Copper may even stop flu if used earNew research: Copper stops colds if used early. ly and for several days. Lab technicians ew research shows you can went away completely.” It worked again placed 25 million live flu viruses on a stop a cold in its tracks if you CopperZap. No viruses were found alive every time he felt a cold coming on and take one simple step with a soon after. he hasn’t had a cold since. new device when you feel a cold about People have used it on cold sores He asked relatives and friends to try to start. and say it can completely prevent ugly it. They said it worked for them, too, so Colds start when cold viruses get in outbreaks. You can also rub it gently he patented CopperZap™ and put it on your nose. Viruses multiply fast. If you on wounds, cuts, or lesions to combat the market. don’t stop them early, they spread in infections. Soon hundreds of people had tried it your airways and cause misery. The handle is curved and finely texand given feedback. Nearly 100% said But scientists have found a quick tured to improve the copper stops way to kill a virus. Touch it with copper. colds if used withcontact. It kills in 3 hours after the Researchers at labs and universities germs picked up first sign. Even up agree, copper is “antimicrobial.” It kills on fingers and microbes, such as viruses and bacteria, to 2 days, if they hands to protect still get the cold it just by touch. you and your That’s why ancient Greeks and Egyp- is milder and they family. tians used copper to purify water and feel better. Copper even heal wounds. They didn’t know about Users wrote kills deadly germs Sinus trouble, stuffiness, cold sores. that have become viruses and bacteria, but now we do. things like, “It Scientists say the high conductance stopped my cold right away,” and “Is it resistant to antibiotics. If you are near of copper disrupts the electrical balsupposed to work that fast?” sick people, a moment of handling it ance in a microbe cell, destroying it in Pat McAllister, age 70, received one may keep serious infection away. It may seconds. as a gift and called it “one of the best even save a life. Tests by the Environmental Protecpresents ever. This little jewel really The EPA says copper still works tion Agency (EPA) show germs die fast works.” Now thousands of users have even when tarnished. It kills hundreds of on copper. Some hospitals tried copper stopped getting colds. different disease germs so it can prevent for surfaces like faucets and doorknobs. People often use CopperZap preserious or even fatal illness. ventively. Frequent flier Karen Gauci This cut the spread of MRSA and other CopperZap is made in the U.S. of used to get colds after crowded flights. illnesses by over half, and saved lives. pure copper. It has a 90-day full money Though skeptical, she tried it several The strong scientific evidence gave back guarantee when used as directed times a day on travel days for 2 months. inventor Doug Cornell an idea. When to stop a cold. It is $69.95. Get $10 off he felt a cold coming on he fashioned “Sixteen flights and not a sniffle!” each CopperZap with code NATA9. a smooth copper probe and rubbed it Businesswoman Rosaleen says when Go to www.CopperZap.com or call people are sick around her she uses Cop- toll-free 1-888-411-6114. gently in his nose for 60 seconds. “It worked!” he exclaimed. “The cold perZap morning and night. “It saved me Buy once, use forever.
Long Island Edition
When all else has failed,
DIV OZONE THERAPY may be your only hope and the answer!
Dr. Howard Robins has been helping people using Ozone Therapy for over 27 years and is considered by many to be the foremost clinical expert in North America on Bio-oxidative Therapies for the SAFE treatment of diseases and illness with over 265,000 treatments performed. DIV Ozone Therapy has successfully treated Herpes I and II, HIV, all forms of Hepatitis, Diabetic ulcers/neuropathy, Allergies, Chronic Fatigue, Candidiasis, MS, RA, Lyme Disease, Arthritis, Shingles, Acne, Psoriasis, HPV and now RSD/CRPS just to name a few diseases and conditions.
The Toxin Destroyer
INTRAVENOUS OZONE THERAPY
All Toxins, Virus, Bacteria, Fungus, Yeast and Parasites are
Destroyed by Ozone Therapy, Safely! Please call and speak to Dr. Robins to ﬁnd out more about this amazing treatment and/or go to
DrHowardRobins@gmail.com DR. HOWARD ROBINS
The Healing Center The World Leader in Bio-oxidative Therapies
200 W. 57th STREET • NEW YORK, NY 10019 (CORNER 7TH AVE BY CARNEGIE HALL)
INITIAL CONSULTATION WITH THIS AD
212-581-0101 March 2019
THE PATH TO HEALTHY LIVING STARTS WITH YOUR MOUTH
Upcycle your extracted teeth
A tooth extraction is one of the most performed procedure by dentists all over the world and throughout history. Currently, extracted teeth are considered to be a biological waste. But what if there is a way that we can upcycle extracted teeth by creating an autologous bone grafting material. This material can then be placed at the site of extraction in order to avoid the bone trauma that can be caused by extracting a tooth. Low bone density at the extraction site can have long lasting effects in the esthetic, phonetic and function of your teeth. Using the Smart Dentin Grinder from KometaBio we are able to utilize extracted teeth and convert them into bacteria-free autologous dentin material to be use for immediate bone grafting in about 15- 20 minutes. The extracted tooth goes through a process of cleaning, grinding, demineralization and sterilization in order to be an effective graft material which is biocompatible with the patient and has a low chance of rejection. Why does it work? Dentin is virtually identical to bone in composition and proven to be an ideal grafting material. Bone and dentin undergo a process of fusion (ankylosis) rather than resorption. This process creates stronger and longer lasting density at the extraction site.
Oral Systemic Holistic Dentistry where we match your health goals to that of your beautiful smile, as well as: •A personalized oral systemic and natural dental care for the entire family •A friendly staff dual trained to embrace each patient’s biochemical makeup •Mercury free fillings •Digital X-Rays •Custom preventative programs to coordinate with your medical and integrative doctor
310 East Shore Road Suite 101 Great Neck, NY 11023
Before Bone Graft using extracted tooth
After Graft w/ Zircomium implant
Jonathan Richter D.D.S., F.A.G.D. is a noted dentist with dual dental degree in periodontics, prosthetics and dental implantology, who provides comprehensive holistic dentistry to preserve your natural teeth. He is one of the select few dual-specialists in the tri-state area. Dr. Richter places heavy emphasis on the prevention through wellness and holistic approaches. His main focus is the effects that preventative dentistry can have on the patient’s overall well being. His knowledge of the systemic medical and dental inter-relationships allows him to devise the best treatment plan for each individual patient.
Have an emergency? We have a dentist on call 24/7
(516) 282 0310
(516) 331 1989
WWW.CARIODONTAL.COM North Shore Cosmetic and Implant Dentistry, P.C.
Health and Wellness on Long Island~