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Warming Up Heart of Soothing a Woman for Winter Anxious Kids Sports The Right Choices Natural Remedies Keep It Strong

Sure-Fire Ways to Get Fit

Restore Calm

February 2019 | Boston |


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February 2019


letter from the publisher


ur Healing Ways article this month, “Amazing Embrace, The Healing Power of Hugs,” by April Thompson, brought back a few fond memories and reminded me how much hugs are a part of my life. Our home was a hugging household. Hugs and kisses goodnight from and for our parents were a customary and nightly ritual. My earliest and perhaps fondest childhood memory is from when I was still small enough for my mom to bathe me in the kitchen sink. Mom would finish the bath, rinse my body and hair and quickly use a towel to dry off my shivering little wet body. After I was dry, she’d wrap a dry towel around me and pick me up with what I recall were the warmest of loving hugs before putting me in my jammies for bed. It was common to see my parents embrace when dad came home from work. Even at odd times during the day there were hugs exchanged for no reasons that were apparent to me. Today, when my siblings are around, we always greet and part with hugs and a kiss on the cheek, reassuring one another of the love and bond behind each embrace. I’ve still got work to do when it comes to understanding that not everyone in the world is a hugger, but I suppose there are a lot worse things I could do than offer a hug. With Valentine’s Day and all the reminders of love this month, I feel that it’s time to consider a bit of a rewrite regarding what the holiday means. What if it’s not about being coupled, but rather feeling whole within ourselves? What if we decide it’s not just about significant others, but more about love, compassion and kindness for everyone, friends and strangers alike? After all, the golden thread of our humanity connects us all. Love has the power to heal all wounds as well as the power to save our world. May you feel loved today and every day. Peace,



BOSTON EDITION PUBLISHER Maisie Raftery MANAGING EDITOR Nancy Somera OPERATIONS MANAGER Karen Scott DESIGN & PRODUCTION Courtney Ayers Zina Cochran PROOFREADER Randy Kambic CONTRIBUTING WRITERS Marlaina Donato Alexia Taylor Eichman Wendy Fachon Luna Lacey Aery Mack Lisa Marshall April Thompson

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Love is within us. It cannot be destroyed. It can be ignored. To the extent that we abandon love we will feel it has abandoned us. Denying love is our only problem, and embracing it is the only answer. Through the power of love, we can let go of past history and begin again. Love heals, forgives and makes whole. ~ Ernest Holmes

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



A Whole New Paradigm for Medicine



16 HEART OF A WOMAN The Right Choices Keep It Strong



20 AMAZING EMBRACE The Healing Power of Hugs



Natural Remedies Restore Calm



Sure-Fire Ways to Get Fit

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26 RECIPES A HEART WILL LOVE Tasty Ways to Boost Heart Health

DEPARTMENTS 6 news briefs 10 health briefs 12 global briefs 13 eco tip 14 community spotlight 20 healing ways

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22 healthy kids 24 fit body 26 conscious 28 30 33 34

eating pet brief calendar classifieds resource guide February 2019


news briefs

New Options for Sleep Apnea


t the holistic and biological dental practice of Yasmin Chebbi, DMD, in Brookline (Coolidge Corner), patients can be fitted for a customized oral appliance to treat sleep apnea that is non-invasive, comfortable, well-fitting and covered by insurance. Sleep apnea is a life-threatening condition when the body stops breathing while sleeping. Signs of sleep apnea include snoring, insomnia, headaches and restless Yasmin Chebbi sleep. Often, patients with sleep apnea give up on treatment because they cannot get used to sleeping with a CPAP machine. When sleep apnea goes untreated, it can lead to heart problems, high blood pressure, weight gain, low libido, depression, anxiety, accidents due to falling asleep and even death. Chebbi and her mentor have treated more than 5,000 cases and can help patients start living healthier, with more energy, and have the best sleep of their life. Location: 284 Harvard St., Brookline. For more information, call 617-651-5088, email or visit See ad on page 9 and Resource Guide on pages 35 and 37.

The BioMed Center to Host Free Open House


he American Center for Bioregulatory Medicine and Dentistry (The BioMed Center), in Providence, Rhode Island, is opening its doors to the public from 4:30 to 6 p.m., February 13, so that all those that are interested can learn more about bioregulatory medicine from the BioMed Center Team. The BioMed Center is pioneering the reintegration of medicine and dentistry to ensure that patients receive truly integrated care. The 12,800-square-foot facility has incorporated cutting-edge technologies from across the globe to ensure that a patient’s health is being assessed and treated from multiple angles. In fact, the center is one of only two bioregulatory medicine clinics in North America leading the way to better health through technology, innovation and care. Its team of physicians, therapists and staff work with patients to develop a personalized approach to attaining one’s optimal health. Bioregulatory medicine, and the therapeutics offered at the center, often help patients improve their health, learn more about a preexisting condition, or start them on a path to achieving optimal health by making positive changes in their lifestyle.

Cost: Free. Location: 111 Chestnut St., #1, Providence, RI. For more information, call 833-824-6633, email or visit See ad, back cover and Resource Guide on page 35. 6

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news briefs

Dentistry Enhanced by Use of Ozone


r. Amparo David is excited to offer what looks to be the future state-ofthe-art treatment for her patients: ozone therapy. At Dentistry by Dr. David, in Bolton, ozone is used as part of, or an adjunct to, many treatments. Ozone is among the most misunderstood elements. It is often mistakenly referred to as a pollutant, and many people think it is unhealthy. In fact, the opposite is true. Ozone is a variation of oxygen, which has many therapeutic uses. Its benefits have been researched and documented extensively. There also appears to be a healing reaction instituted by the body upon exposure to ozone. This will prove to be a very useful medicine for dentists to utilize in many different situations. Ozone is a natural substance, which can often take the place of caustic chemicals and invasive techniques. Ozone kills infective microorganisms such as bacteria and fungi on contact, improves blood flow, amplifies immune responses, speeds healing and decreases risk of post-surgical infections. Cavities exposed to ozone gas may subsequently harden. Sometimes no drilling or filling is required. Utilizing the gas during root canal treatment appears to increase the probability of obtaining a successful root canal. Ozonated water, oil and gas are used in combination in the office and at home to kill the bacteria responsible for gum disease and gum tissue irritation. Areas of failed root canals, cavitations (osteonecrotic lesions) or even failed implants may be healed by injecting ozone into the area. Ozone therapy can be used along with regular dental cleanings to simply maintain optimal oral health. Location: 563 Main St., Bolton. For more information or to book an appointment, call 978-779-2888 or visit See ad on this page and Resource Guide on pages 35 and 36. Be sure to let our advertisers know you found them in

February 2019


news briefs JOIN US FOR A TOTAL LIFE CLEANSE PROGRAM 4 Week Program with Ayurvedic Practitioner Jonathan Glass

Wednesdays, Jan. 30-Feb. 20 6:30 - 8:30 pm at Acton Pharmacy

Be as Simple as You Can Be Workshop Explores Breema


una Lacey, CMT, and Susan Mankowski, CMT, will host a special Breema workshop, Be as Simple as You Can Be, from 10 a.m. to 5 p.m., March 9, at The Boston Center for Contemplative Practice, in Newton Centre. Breema is a practical, down-to-earth approach to being present that can bring more meaning and understanding to the lives of both laypersons and health professionals. By learning and practicing Breema bodywork, Self-Breema exercises and the Nine Principles of Harmony, students learn to move, think and feel in new, yet totally natural ways. Breema helps the mind be more clear, the feelings to be calmer and more supportive, and the body to be more relaxed, flexible and vital. Breema asks students to be simple—offering them a tangible and direct experience of their essential selves. A complimentary Experience Breema evening class with mini-sessions will take place from 7 to 9 p.m., March 8. It precedes the Saturday workshop at the same venue. The free class, mini-sessions and workshop will be great opportunities to learn how Breema can support an individual in becoming and remaining more present. All are welcome to participate in this floor-based practice. Cost: $125. Location: 796 Beacon St., Newton. Half-day participation is offered. For more information, call 541-484-2882 or visit Breema. Info/Boston. See ad on page 6.

Panel to Discuss State of Solar in Massachusetts


he fourth annual Massachusetts State of Solar will be held from 5:30 to 7:30 p.m., February 7, at Prince Lobel Tye LLP, in Boston. Since 2010, the state’s clean energy economy has expanded exponentially. What does the future electric grid look like? Where do utilities and solar companies fit into that vision? Along with answering these questions, the evening will feature a panel discussion on the political climate, accomplishments and challenges for solar energy in Massachusetts. Panelists include Senator Sonia Chang-Díaz (D-Boston), Jess Brooks, chief development officer at Sunwealth Solar, Deborah Donovan, senior policy advocate and Massachusetts director of the Acadia Center, and Allison Mond, senior solar analyst at Greentech Media (moderator). The night will begin with a reception and refreshments, followed by panelist statements and moderator-led questions, and conclude with questions from the audience and open networking.


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Cost: $15. Location: 1 International Pl., Boston. For tickets, visit

kudos Healthy Waltham, a nonprofit organization, recognized Bridgitte Carroll, MS, RDN, last fall as a Healthy Waltham Hero. Andy Stein, Max Weiner, This was awarded to the loBridgitte Carroll and cal dietitian for her Tamara Luck. contributions to health and wellness in the Waltham community. She is a staff member at Johnson Compounding & Wellness (JCW) doing community health lectures, recommending targeted supplementation and aiding her clients in reaching optimal health via one-on-one counseling. At Johnson Compounding & Wellness, the focus is treating the whole person, rather than treating symptoms. The pharmacy dispenses compounded medications that are customized for individual’s particular needs, provides a comprehensive array of high-quality homeopathic medications and nutritional supplements, and has a naturopathic doctor on staff. JCW seeks to be people’s partner in achieving wellness. To learn more about Bridgitte or to schedule an appointment with her, call 781-8933870, email or visit Natural See ad on this page and Resource Guide on pages 35 and 36.

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February 2019


health briefs

Bitter melon (Momordica charantia), a spiky, cucumber-shaped fruit, has traditionally been used in Asian countries to lower blood sugar. Now, researchers at Universiti Sains Malaysia report that it can significantly improve symptoms and reduce the pain of knee osteoarthritis. Half of 75 patients were given a placebo and the other half 1,500 milligrams three times a day of a bitter melon supplement. After three months, the bitter melon group had significantly fewer symptoms and less knee pain and analgesic use, as well as lowered body weight, body mass index and fasting blood glucose levels.


Bitter Melon Eases Knee Pain

Ashwagandha Normalizes Hypothyroid Levels Ashwagandha, a traditional ayurvedic herb, can significantly improve symptoms of subclinical hypothyroidism, a condition that affects many women, a new double-blind clinical study shows. Researchers from India’s Sudbhawana Hospital tested 50 patients that had high circulating thyroid-stimulating hormone (TSH) levels. For eight weeks, half were given 600 milligrams a day of ashwagandha; the other half were given a placebo. In the treatment group, TSH levels fell by more than 17 percent, T4 levels increased by nearly 20 percent and T3 levels increased by more than 40 percent. “Ashwagandha treatment effectively normalized the serum thyroid indices during the eight-week treatment period in a significant manner,” the report concluded.

When zinc, a trace mineral, is combined with tea, coffee, chocolate and other foods that contain specific antioxidant compounds, it boosts protection against the oxidative stress linked to aging and diseases such as dementia, cancer and heart disease, report researchers from Auburn University, in Alabama, and the University of Erlangen-Nuremberg, in Germany. Zinc activates a plant compound known as hydroquinone, which boosts foods’ antioxidant properties. Hydroquinone alone cannot break down harmful free radicals, but when combined with zinc, a type of enzyme is created that helps prevent damage to organs and tissues. 10

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Immigration to U.S. Lowers Healthy Gut Bacteria People in developing nations have much greater diversity in gut bacteria than Americans, but a University of Minnesota study of U.S. immigrations has found that six to nine months after moving to the U.S. and eating a Western diet, the gut bacteria of those from countries with predominantly non-Western diets changed to match gut bacteria typical of a Western diet, while their gut bacteria became less diverse and less healthy. These effects increased with the duration of U.S. residence and were compounded across generations. The more “Westernized” a woman’s microbiome, the greater her risk of obesity.


Zinc Combo Fights Aging Diseases


health briefs

The Power of Thank-You Notes Practicing gratitude is a healthy habit, yet people often hesitate to write heartfelt thank-you notes to people that have touched their lives. Researchers at the University of Chicago and the University of Texas, in Austin, report that writers underestimate how much people receiving those notes are surprised, happy and appreciative. The researchers also found that the letter writers were unduly concerned about their ability to express their gratitude skillfully. While the writers worried about choosing the right words, the recipients felt happiness simply through the warmth of the gesture.

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February 2019


Mind Meld

A cold-loving fungus known as white-nose syndrome (Pseudogymnoascus destructans) originating in Eurasia, where bats evolved to develop immunity to it, began infecting 15 species of hibernating bats in North America in 2006. As the fungus grows over bats’ noses and wings, it disrupts their winter sleep, causing them to expend too much energy and burn up fat they need for winter survival. More than 6 million bats have succumbed to the disease so far. Some species are experiencing near total collapse: Little brown bat populations have been decimated by about 90 percent, while tricolored and northern long-eared bats are suffering losses of around 97 percent. Ecologists thought the fungus might halt at the Rockies, but by 2016 it had made its way to Washington State. A collaboration between the U.S. Fish and Wildlife Service, biologists, ecologists, mycologists, biochemists and other scientists at universities, NGOs and state, federal and tribal agencies have made significant progress in combating the fungus using genomics: Sequencing its genes has allowed them to determine its origin. Plans include treating the caves and mines in which the bats hibernate. It also appears that some species are developing resistance to the fungus or developing coping strategies, like waking up together every night to generate extra group warmth.

Scientists are trying to translate speech-paralyzed patients’ thoughts into speech using brain implants. The technique will potentially provide a brain/computer interface (BCI) to enable people with a spinal cord injury, amyotrophic lateral sclerosis, stroke or other paralyzing conditions to “talk” again. Experts think a system that decodes whether a person is silently saying yes, no, hungry, pain or water is now within reach, thanks to parallel advances in neuroscience, engineering and machine learning. “We think we’re getting enough of an understanding of the brain signals that encode silent speech that we could soon make something practical,” says Brian Pasley, of the University of California, Berkeley. The first BCI read electrical signals in the motor cortex corresponding to the intention to move, and used software to translate the signals into instructions to operate a computer cursor or robotic arm. In 2016, scientists at the University of Pittsburgh went a step further, adding sensors to a mind-controlled robotic arm so it produced sensations of touch.

Promising Progress Against Disease

Translating Thoughts Into Speech

Patricia Camerota/

Horse Sense

Wild Horses Ride Out the Storm North Carolina’s free-roaming wild horse herds on the Outer Banks have “ridden out” their share of storms. When Hurricane Florence struck the area in 2018, the Corolla Wild Horse Fund of Currituck County, where the herd lives, announced on Facebook, “The horses have lived on this barrier island for 500 years, and they are wellequipped to deal with rough weather. They know where to go to stay high and dry, and are probably in better shape right now than most of us humans, who are scrambling with final preparations.” Historians believe the herds, 12

which number about 100 horses, descend from those brought to the New World by European explorers. Instincts dating back five centuries compel the feral mustangs to either huddle on high ground, butts to the wind, or seek refuge in the maritime forest during storms, say experts. But news has come of a Shackleford Banks horse named Merlin that was fenced in an inundated quarantine

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Bat Cave Rescue


global briefs

site during the storm, according to the Foundation for Shackleford Horses. Merlin somehow survived, and it “may have involved swimming,” says Margaret Poindexter, president of the foundation that co-manages the herd on National Park Service land.

eco tip

Tips for a Tree-Free Home Many Ways to Pare Down Paper Use

If one in five households switched to electronic bills, statements and payments, the collective impact would save 151 million pounds of paper annually, eliminating 8.6 million full garbage bags and 2 million tons of greenhouse gas emissions, according to the PayItGreen Alliance. While computers continue to offer significant environmental benefits, there are other “tree-mendous” things we can do to conserve forest resources. n Paper bags can be substituted for plastic bags as trash can liners and serve as compost-ready receptacles for fruit and vegetable scraps. describes many ways to reuse paper bags after cutting them along the seams; use them to wrap gifts and shipping boxes or let the kids paint or draw on them. n Use the blank side of sales receipts, envelopes, shopping lists and other paper scraps to jot down to-do lists, notes and more. The family can keep a small pile that everyone can tap into.


n Replace paper napkins and towels with cloth napkins or portions of old T-shirts that can be washed and reused. n Choose paper products that are gentle on the Earth in how they are made. TreeZero Inc. ( markets, supplies and distributes 100 percent carbon- neutral paper made from recycled sugarcane waste fiber. n Consider “branching out” and help protect trees that are being threatened by overharvesting, development and the effects of climate change by supporting the Alliance for Community Trees (, a national nonprofit that plants trees in communities across the nation. Get the shovels ready to pitch in when the Arbor Day Foundation ( celebrates its 148th annual tree-planting events on April 26—especially important this year due to the destruction of many trees from recent hurricanes and fires. Be sure to let our advertisers know you found them in

February 2019


community spotlight

The BioMed Center A Whole New Paradigm for Medicine by Wendy Fachon


he American Center for Bioregulatory Medicine and Dentistry (The BioMed Center), in Providence, is the most comprehensive center in North America for bioregulatory medicine and dentistry, offering an individualized approach to attaining optimal health. Its 12,800-square-foot facility provides access to innovative, evidence-based technologies from across the globe. Using non-invasive, leading-edge technology and comprehensive assessment, bioregulatory health care is a revolutionary system that explores the root causes of chronic disease and corrects the imbalances that occur at multiple levels—cellular, tissue, organ, energetic or emotional. The center’s unique team of physicians, dentists, therapists and professional staff work with patients to assess, detoxify, nourish and restructure in ways that support the human body’s amazing natural capacity to heal, repair, restore and regenerate. The human body is a complex network of 12 interdependent systems 14

(including digestive, excretory, nervous, endocrine, cardiovascular). While a patient may be under the care of multiple specialists (i.e., gastroenterologist, urologist, neurologist, endocrinologist, cardiologist), the focus may be on a particular body part and may not be addressing all the connections between the various systems. After a full day of comprehensive assessments at the BioMed Center, both doctor and patient attain a clearer perception of what is happening throughout the entire body. For example, whole body regulation thermometry is an assessment that takes skin temperature readings at 119 points on the body, before and after stress, to assess circulation patterns and identify areas of vulnerability or dysregulation. Heart rate variability (HRV) measures arterial compliance and elasticity, however, in addition to measuring cardiac risk factors, it also reflects the health of the autonomic nervous system. The harmony and ability of a body and its systems to self-regulate depend on milieu—the environment in which each

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organ, cell and structure is immersed. Today many human bodies carry a toxic burden that is unprecedented, impairing physiological regulatory mechanisms that govern metabolism, immune response and organ function. BioMed patients may gain insight into their own tissue health and toxicity with a bioimpedance analysis (BIA). A full list of assessment and therapeutic technologies, with descriptions, is available on the center’s website and includes the following: ClearMind neurobiofeedback, colon hydrotherapy, dynamic light therapy, IV nutrient therapy, Hemo-Sonic, whole body low-level hyperthermia, soundbed therapy, comprehensive dental care, laser periodontics, biocompatible restorative dentistry, sleep apnea therapy and TMJ therapy. At the BioMed Center, a patient advocate serves as a foundational relationship for each patient, from the first phone call through the entire experience. Listening, questioning and offering hope, the patient advocate holds a space and intention for the whole of each person. Patients feel heard and supported in their physical, emotional and spiritual elements as they move towards their individual goals in health. To help patients better understand the BioMed process, the center offers its comprehensive book, Bioregulatory Medicine: An Innovative Holistic Approach to Self-Healing. The medical director of the BioMed Center, Heather Tallman Ruhm, M.D., has this to say about the book, “Bioregulatory Medicine is a refreshing look at what matters in medicine and how we can work with the human body, not against it, and without fear. We are all a complex integrated system of body-mind-spirit and, I might add, community. Each of us is unique; each person has their own presentation and history.” The book explains how bioregulatory medicine uses modern technology to assess which systems are most burdened, acknowledges the wisdom of ancient traditions and embraces new approaches to help bodies gently detoxify, rebuild and self-regulate in order to heal. Location: 111 Chestnut St., Providence. For appointments and information, call 1-833-8BIOMED, email Appointments@ or visit See ad on back cover and Resource Guide page 35.

Losing Steam on New Year's Resolutions? by Alexia Taylor Eichman


The brain is hard-wired to resist change. It wants to relax and wallow in familiar routines, which is why it is so difficult to change a habit.

hifting routines into different choices can be painful. Anyone that has embraced the decision to make change is solidly in the action phase of the stages of change. Usually the anticipation of embracing new directions is enough to carry someone past the first few days, but after a few weeks the excitement has worn off and it becomes far easier to justify dropping the idea and reverting to old habits. Many people may have done well with their resolutions in January but fall off the wagon in February. So, what to do? Anticipate the situations that will lead to failure Sure, it’s easy to embrace change when things are relaxed, but what happens when someone is tired and stressed? Instead of pretending that life is always perfect, plan for stressful moments before they happen. Connect to positive emotional motivators Begin with the statement, “It is important to make this change because…” It isn’t enough to try to lose weight in order to obey a doctor’s orders. However, being able to run around with a beloved grandchild is a very strong positive attractor. Going to the gym because other people do it? Not a compelling reason; but getting stronger to be able to go dancing, or horseback riding, or skiing or traveling, is much more exciting and rewarding. Make goals public Scientists know that accountability keeps people on track. Having a friend check in and provide support or encouragement can keep us moving toward goals. Setting up a system of accountability and support sidesteps much of the rationalizing that can de-rail a goal. Reward small successes People like to pretend that behavior can be changed by the idea of one big reward, but it doesn’t work that way. Having small rewards

along the way is something to look forward to and keeps the momentum going. Build the tools to stay on track Create a vision board or an audio recording of positive affirmations. It’s all about creating a reminder of the reasons and hope for a different way. Think like an engineer: work toward a goal in small, realistic steps. Measure and track progress. Adjust expectations and methods if the progress gets off track. If it seems like more help is needed, reach out to a professional Coaches are experts in the art of change. Working with a professional gives people the space and support to follow through on all the concepts outlined above, but it also engages the help of someone that does this every day. Coaches are an invaluable resource for new ideas and hacks that can turn a failed resolution into success. People are more successful when working with a coach because they have “put their money where their mouth is.” It is a deeper, more complete level of commitment. And coaching offers people insight and perspective that can be difficult to achieve when working alone. A coach can offer ideas for ways of improvement, and they can help people become aware of their blind spots. Having a coach gives the individual a safe place to go and talk through sensitive issues and see the bigger picture. Coaching helps people gain perspective without feeling intimidated. Don’t get discouraged. Re-focus and re-engage to turn that resolution into an achievement.

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Alexia Taylor Eichman coaches for all kinds of success, supporting people to achieve their vision of wellness and a happy life. Connect at or to learn more, visit See ad on page 6 and Resource Guide on page 36.

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February 2019


Heart of a Woman The Right Choices Keep It Strong


by Lisa Marshall

ometime between the salad and the main course at her grandson’s bar mitzvah, Joyce Lenard, then 69, felt a crushing pressure deep within her chest. A tireless go-getter who had worked in Hillary Clinton’s district office when she was a U.S. senator, raised two daughters and recently donated a kidney to one of them, Lenard had spent months painstakingly planning the 100-guest gala, so when the pain came, she ignored it and got on with the party. She even drove herself to her Long Island home that night. “I just assumed I was having indigestion and it would pass,” Lenard recalls. Hours later, her husband rushed her to the hospital, where she was diagnosed with a rare, often-fatal form of heart attack, takotsubo cardiomyopathy, in which intense stress literally changes the shape of the heart. Thankful to be alive, she has since taken up meditation, cleaned up her diet and now leads a support group for female heart patients of all ages. Like her, many of them never saw it coming. “Women tend to be the caregivers,” says Lenard. “We take care of our husbands, 16

our families, our friends, our careers, and we often forget about our own health. Then look what happens.” Lenard is among the 44 million U.S. women with cardiovascular disease, an insidious illness that until recently has been erroneously framed as a “man’s disease”. In reality, it is the number one killer of women, responsible for one in three deaths each year, according to the American Heart Association (AHA). By comparison, one in 26 women die of breast cancer. While awareness has risen since 2004, when AHA launched its Go Red for Women campaign, surveys show only 17 percent of women view cardiovascular disease as something that should concern them. It should, experts say, because 80 to 90 percent of cases are avoidable with lifestyle and dietary changes. In some cases, natural remedies can even reverse it. “We have all this sophisticated equipment and all these medications, but when it comes down to it, the vast majority of cardiovascular disease can be prevented,” says integrative cardiologist Christina Adams, M.D., of the Scripps Women’s Heart Center, in La Jolla, California.

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In the late 1990s, researchers discovered women were about as likely as men to be diagnosed with the disease, and far more likely to die from it. “They didn’t have the classic signs and symptoms, so they often went undiagnosed and untreated,” explains Jennifer Mieres, M.D., a cardiology professor at the Zucker School of Medicine at Hofstra/Northwell, in New York. Along with chest pain, women often suffer fatigue, shortness of breath, indigestion, pain in the neck, back or jaw, nausea or anxiety in the months leading up to a heart attack. In more than half of the cases, according to one recent study in the journal Circulation, doctors fail to recognize these symptoms. Then there is the “not now” factor. “I used to see women all the time who said, ‘I have had these symptoms for months, but I just didn’t have time to take care of it,’” says Mieres, co-author of Heart Smart for Women: Six S.T.E.P.S. in Six Weeks to Heart-Healthy Living. Recent research has also shown that women are uniquely vulnerable to developing heart disease in ways that men don’t share. Taking birth control pills (especially while smoking) can boost risk. Complications during pregnancy such as preeclampsia and gestational diabetes can be hard on the heart, increasing vulnerability for years to come. Because estrogen is believed to be cardio-protective, when it wanes during perimenopause and menopause, risk goes up again. “As soon as we hit menopause, our biological milieu starts to change,” says Mieres, noting that “good” cholesterol tends to decrease and “bad” cholesterol (LDL) and triglycerides tend to increase. Yet, arterial plaque—which can ultimately build up, break loose and cause a heart attack or stroke—starts accumulating as early as age 20, so the earlier women start paying attention, the better.

Food Not Meds

Thirty years after the first cholesterol-lowering medication hit the market, so-called statin drugs have become the largest class of medications in the world, with U.S. sales


~Christina Adams, M.D.

Know Risks and Address Them Early


We have all this sophisticated equipment and all these medications, but when it comes down to it, the vast majority of cardiovascular disease can be prevented.

doubling between 2000 and 2010 to reach $20 billion, according to the U.S. Agency for Healthcare Research and Quality. While drugs can be appropriate for those already diagnosed with heart disease and at high risk of heart attack or stroke, they are not without serious side effects. Statins can cause chronic muscle pain, memory loss and increased blood sugar, while hypertension drugs can precipitate fainting and kidney damage. For many patients, there’s another way, integrative cardiologists say. Unfortunately, most of the talk about prevention focuses on prescription medications, says Stephen Devries, M.D., executive director of the Chicago-based Gaples Institute for Integrative Cardiology. “What often gets lost in the discussion are the dietary changes, which can be equally important.” Devries recommends a plant-based Mediterranean diet—low in the saturated fat found in beef, processed meats and cheese—and high in leafy greens, whole grains and the “good” fats found in fatty fish, olive oil and avocados. Specific foods have also been shown to lower cholesterol and blood pressure. Nuts, including walnuts, peanuts and almonds, have been shown to lower LDL. One 2017 study of 77,000 female nurses, published in the Journal of the American College of Cardiology, found those that ate peanuts or tree nuts (including almonds

and cashews) two or more times per week had a 19 percent lower risk of developing heart disease. Those that ate walnuts once a week cut their risk by 23 percent. Dark purple and red fruits contain compounds called anthocyanins that boost production of nitric oxide, and in turn expand blood vessels, improving circulation. Another recent study, published in the journal Circulation, followed 94,000 women for 18 years and found those that ate four servings or more per week of blueberries and strawberries were a third less likely to have a heart attack. Pomegranates are also key for heart health, with recent research published in the journal Clinical Nutrition showing a daily serving of juice can make platelets less sticky, lower blood pressure and reduce plaque formation. Dark leafy greens like kale and broccoli—which are rich in vitamin K—play an important role in fostering a healthy heart structure, with each serving per week cutting the risk of heart disease by 23 percent, according to the Gaples Institute.

Nurturing the Emotional Heart

No discussion of heart health would be complete without an emphasis on social and emotional health, a critical risk factor which until recently has been largely

absent, says Sandeep Jauhar, M.D., director of the Heart Failure Program at the Long Island Jewish Medical Center, and author of the new book, Heart: A History. But research shows the emotional heart can break, too, as in Lenard’s case. With as many as 90 percent of incidents occurring in women, the condition that landed her in the emergency room often shows up in patients with no signs of obstructed blood vessels or high cholesterol. Rather, factors like financial worries, work stress or the death of or break-up with a loved one can flood the heart with stress hormones, changing its shape to one that resembles a Japanese pot called a takotsubo and weakening it profoundly. “Remarkably, in many cases, once the emotional state returns to normal, so does the heart,” says Jauhar. Longer-term, emotional stress has been shown to lead to platelet aggregation, or stickiness in the blood, which can impact blood flow. Also, constant bombardment by stress hormones such as adrenaline and cortisol can damage the inner walls of blood vessels, boosting accumulation of plaque. To nurture the metaphorical heart, integrative cardiologists recommend taking time to maintain healthy personal relationships and minimize work stress. As well, exercising five to six days per week for at least 30 minutes and practicing activities like mindfulness meditation or yoga have been shown to lower heart rate. A recent study published in the journal

Supplements for a Healthy Heart Roman Samborskyi/

ª Red yeast rice extract: This over-

the-counter (OTC) extract, commonly used in Chinese medicine, has been shown to significantly lower both total cholesterol and LDL, or “bad” cholesterol levels, much like a statin does. Studies show 1.2 to 2.4 grams per day can reduce cholesterol by 26 percent in 12 weeks.

ª Omega-3 fatty acids: Eating fatty

fish or taking fish oil supplements (one to four grams daily of EPA/DHA) has been shown to reduce risk of heart disease in healthy people and lower triglyceride levels and risk of heart attack in those already diagnosed with cardiovascular disease. Walnuts, chia, hemp and flax seeds are excellent vegan sources of Omega-3s.

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ª Coenzyme Q10: Found in small

amounts in organ meats, sardines, cauliflower and asparagus, this powerful antioxidant—also available in OTC supplements—can lower blood pressure and help combat the side effects of statins.

ª Nicotinomide riboside: Fairly new on the supplement scene, this compound, known as NR, has been shown to mimic the beneficial impacts of calorie restriction, improving blood pressure and arterial health in those with mild hypertension. ª Garlic: Some studies suggest that garlic, either fresh or in supplements, can lower cholesterol and blood pressure. February 2019



Circulation: Cardiovascular Quality and Outcomes looked at 201 people with coronary heart disease. It found those that practiced meditation were 50 percent less likely to die or have a heart attack or stroke in the span of five years. Finding quiet spaces to retreat to can also be important. A study published in November by researchers at Massachusetts General Hospital, in Boston, found that living and working in chronically noisy environments can boost the risk for heart problems. It is also wise to prioritize sleep (at least seven hours per night), because the lack of it can inflame arteries. The bottom line is that a holistic approach is best, says Jauhar. “If you want to live a long life, don’t smoke, eat well and exercise, but also pay attention to the quality of your relationships and your ability to withstand stress and transcend distress. Those are also a matter of life and death.” Lisa Marshall is a freelance health writer in Boulder, CO. Connect at


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herbal marketplace BEAR MEDICINE HOLISTIC SERVICES Clinical Herbalist Tommy Preister 339-223-0647

The Practice of Being Present by Luna Lacey


indfulness, meditation and being present are popular topics that are highly appealing as they lead to decreased stress and tension, increased energy, clearer thinking, more connection, authentic relationships, better health, sharper memory, lower blood pressure and less anxiety. But to be able to experience these positive effects in our life, a commitment is necessary to start and then sustain a practice of being present. As a threefold approach that supports individuals to enter the present moment, Breema leaves nothing out. There are Nine Principles of Harmony to work with the mind, bodywork and self-care exercises to work with the body, and an essential teaching of non-judgment to work with the feelings. Breema offers a solid foundation for an experience of being present. The selfcare exercises deepen connection to one’s own body. The partner bodywork releases tension both when receiving and when giving. The principles remind the practitioner of what is most important in any moment. The spoken exchanges that take place in classes express the essential relationship students have with themselves. The non-judgmental atmosphere allows for mutual support and connection to body, mind and feelings. In his recent book, Real Health Means Harmony with Existence, director Jon Schreiber describes the accessibility and the purpose of the Breema practice: “Breema is a way of life. It’s not just for when you are doing a treatment. It’s for your daily life. When you wake up in the morning, you could take a big breath, and

say “Thank you.” When you brush your teeth, you could be with the movement of your hand, with your posture. Why not experience the water on your face as you wash up? You could take a few seconds from each hour at your job to feel your body’s weight on your chair and say to yourself, “I want to know I have a body.” Then breathe. Each hour, why not choose one thing that you’re going to do anyway, and try to make that activity Self-Breema? When you’re going to open your bag and take out an apple, open the zipper with your whole body. Experience the movement of your arm as you bring the apple to your mouth. Let every cell in your body participate as you chew. These, or any other simple ways of bringing Breema into your day, can gradually change your life. Nothing can really help us unless we put it into practice. This is the first principle of development. Only doing can help.” Although some practices emphasize attainment, being present is not something one can just achieve and retain. There is no diploma a person can receive that enables them to be present all the time. Presence is the experience of unity between body, mind and feelings—that is the taste, the experience that Breema offers.

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The Breema Center offers a Practitioner Certification Program and supports classes, workshops and intensives around the world taught by certified Breema instructors. Luna Lacey is a staff instructor at the Breema Center, who teaches Breema classes and workshops throughout New England. For more information, call 510-428-0937 or visit See ad on page 6.

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February 2019


AMAZING EMBRACE The Healing Power of Hugs by April Thompson


These behaviors ugs don’t just feel A Primal Need good; they do also turn down our for Connection good. A simple biological response Mata Amritanandamayi, embrace can boost our to stress and may a 65-year-old Indian spirhealth and mood, connect itual leader better known us spiritually and even even improve as Amma, has hugged help mend society. how our immune tens of millions of people Hugs and other types around the world, earning system works. of affectionate touching her the nickname, “the can provide numerous ~Michael Murphy, hugging saint.” benefits in the face of Amma’s tradition of threats or stress, according researcher hugging people grew organto Michael Murphy, Ph.D., ically, from hugging someone she noticed in a researcher with the Laboratory for the distress, to how she receives massive crowds Study of Stress, Immunity and Disease at clamoring for one of her loving, compassionCarnegie Mellon University, in Pittsburgh. ate embraces. “The research shows that touch behaviors “A hug is a gesture that reveals the like hugs reduce negative responses to spiritual truth that, ‘We are not two—we threats and make people feel happier, more are one, ’ ” says Swami Amritaswarupanansecure and more supported.” da, one of Amma’s senior disciples. “In In a study of 404 adults, Carnegie today’s world, where people often feel Mellon researchers looked at how social alienated and lonely, a hug can uplift and support and hugs affected participants’ make us feel reconnected to the people susceptibility to the common cold after and world around us. ” being exposed to the virus. “People expeIntention is key to the exchange riencing lots of conflict are more likely to of energy that occurs with a hug, says get a cold when exposed to a virus,” says Amritaswarupananda. “What is important Murphy. “But individuals who also tend to is the sincerity behind the action—the receive lots of hugs appear protected from genuine feeling of love and compassion. A this additional risk.” 20

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simple glance or mere touch of the hand can have that same power to make us feel whole if that genuine, heartfelt connection is there.” Hugs tap into that fundamental human need to belong, says Murphy. “Hugs and other forms of affectionate touch act as powerful reminders that we belong. “These behaviors also turn down our biological response to stress and may even improve how our immune system works.” For example, researchers think that touching might trigger our body to release oxytocin, a hormone that can reduce fear and improve social bonding, Murphy notes. Hugs and the associated oxytocin release can have powerful ripple effects in the body, decreasing heart rate and levels of stress hormones cortisol and norepinephrine, along with improving immune function and pain tolerance. Oxytocin can also trigger the release of feel-good hormones like serotonin and dopamine.

Bridging Divides With a Hug

While Murphy cautions that the jury is out on the effects of hugs on strangers, as most research has been done on embraces between loved ones, Ken Nwadike, Jr. has built a national campaign around the concept. Known as the “free hugs guy”, the former competitive runner began offering up hugs during the 2014 Boston Marathon, the year after the deadly bombing. Nwadike has since brought the Free Hugs Project to more divisive spaces, from political rallies to protests, offering hugs to all to spread love and inspire change. The Los Angeles activist’s all-embracing hugs are a symbol of unconditional love, respect and unity at a time when tensions and political divisions are running high. For Nwadike, hugs are a way of de-escalating conflict and mending the human divide. “Communities are divided because of fear, hatred and misunderstanding. Starting the conversation with kindness, rather than hatred, will get us a lot further,” he says. Consent is always important, and not everyone appreciates an unsolicited hug. But like compliments, hugs are free to give and usually well received. As humans, we bear arms that were built not to harm, but to heal. Connect with freelance writer April Thompson, of Washington, D.C., at

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healing ways


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February 2019



healthy kids

Nutrition Upgrades Plus: Managing Allergies

Soothing Anxious Kids Natural Remedies Restore Calm


by Marlaina Donato


Mindful activities ids and teens It’s important to and creative outlets like have always had know that anxiety is art, music and dance in plenty to be highly treatable. a no-pressure environstressed about, such as ment help kids get out of family finances, paren~Dr. Timothy DiGiacomo “fight-or-flight” mode. tal bickering, the birth “Both parents and kids of a sibling and other need to have go-to coping skills,” says challenges on the home front. Then there Rosen. “Meditation and yoga are safe and are the age-old tensions of taking school work very well.” Kids need to feel a sense exams and squabbles with friends and of control over their bodies, he adds, and other classmates. mindful breathing techniques can make a Yet with the proliferation of social significant difference in how they handle media and cyber-bullying, kids face obstacles other generations did not, and chronic stress. So can a regular dose of the great juvenile anxiety has become a pervasive outdoors. Exercise helps boost serotonin mental health issue. However, there are a levels, which decreases anxiety. Timothy number of integrative approaches that can DiGiacomo, Psy.D., clinical director of help heal youthful psyches. “I encourage the Mountain Valley Treatment Center, in kids and parents to focus on skills, versus Plainfield, New Hampshire, emphasizes pills,” says Lawrence Rosen, M.D., founder the value of getting outside. “Connection of The Whole Child Center, in Oradell, to nature, calmness and present-moment New Jersey. “There are several safe and awareness are all benefits.” cost-effective natural options for anxiety.”

Mindful Modalities

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Relaxing and engaging the imagination are necessary for healthy brain development and offsetting stress. Downtime in general and specifically limiting screen time is paramount. “Electronic devices can be very overstimulating and can cause or exacerbate anxiety,” says Kristi Kiel, ND, Ph.D., of Lake Superior Natural Health, in Ashland, Wisconsin. “There should be at least a one-to-one balance of screen time and outside play.”

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Sleep and Diet Triggers

Before parents seek any treatment for their child’s anxiety, Kiel stresses the importance of looking at the basics. “When children don’t get enough sleep, their bodies don’t respond as well to stressful situations. School-age children need 10 to12 hours of sleep per night, and teenagers should be getting nine to 10 hours.” Sensitivity to certain foods such as gluten or dairy is also something to consider, says Kiel.

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Coming Next Month

Rosen concurs. “Artificial dyes and sweeteners can negatively impact mood and focus. More of an issue, though, is nutritional imbalance.” Skipping breakfast or eating mostly carbs can feed anxiety, he notes. “The brain relies on sustainable fuel—a blend of lean proteins, healthy fats—and in some cases, gluten-free, whole grain carbs.” Eating foods high in healthy fat and protein can help minimize blood sugar fluctuations that can trigger symptoms of anxiety in kids. Probiotics and/or cultured and fermented foods can help gut health and promote equilibrium. Omega-3 fats from fish or vegetarian sources are also important additions.

Helpful Supplements

Supplements dosed appropriately for children and teenagers are safe and can offer huge benefits. “Magnesium is good for relaxation, especially anxiety accompanied by muscle tension. B-complex vitamins are also important because they are depleted by stress and help the body to handle stress,” says Kiel. Her herbal recommendations include skullcap, hops and milky oat as teas or glycerin-based extracts. “For teenagers, in addition to these three gentle herbs, I recommend kava kava, which can have a significant calming effect without drowsiness.”

Polyvagal Theory

Research by Stephen Porges, Ph.D., a professor at the University of North Carolina, in Chapel Hill, addresses the importance of the vagus nerve, which runs from the brain through the face and thorax to the abdomen. His polyvagal theory suggests the interconnectedness of emotions, mind and body in both children and adults. This nerve affects all major organs and plays a critical role in anxiety and inflammation. Mindful breathing and using the vocal chords, especially singing, stimulates the vagus nerve and nourishes well-being. Splashing the face with cold water during times of stress also tones this nerve and reduces acute anxiety. DiGiacomo emphasizes that different natural therapies offer hope even for severe cases, advising, “It’s important to know that anxiety is highly treatable.” Marlaina Donato is the author of Multidimensional Aromatherapy. Connect at

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February 2019


bean getaway, with strength-building, core-focused styles such as vinyasa or power flow.

fit body

WARMING UP FOR WINTER SPORTS Sure-Fire Ways to Get Fit by Marlaina Donato


hether skiing Preparing your tailored training. Winter on fresh powder tness prep classes offer body should be on fiideal on a mountain benefits, but simple top of your list of walking or running up slope, ice skating or snowshoeing, winter recreation vacation details. and down stairs can also offers new opportunities to do wonders. “Stairs are the ~Linda Scholl get in shape and a specialclosest thing to a hill, and ized focus for fitness. you can get creative with “Preparing your body should be on stairs—skipping a stair or hopping. It also top of your list of vacation details,” says has a cardio component which helps you physical therapist Linda Scholl, of the adjust to the altitude of a ski destination,” University of Utah Orthopaedic Censays Scholl. ter. Her ski fitness classes in Salt Lake Maggie Lehrian, owner of Roots City focus on developing four muscle Yoga Studio, in Hawley, Pennsylvania, groups: quads, hamstrings, glutes and attests to yoga’s benefits for conditioning, core. “Ideally, you should take six to eight “The standing sequences in yoga practice, weeks to prepare for a ski vacation, but especially hatha yoga, are tremendousthree weeks’ prep is better than nothing,” ly effective at increasing balance and she says. That also goes for most winter strength in the legs and glutes needed pursuits. for cross-country and downhill skiing, Sean Sewell, founder of Mounskating and snow shoeing.” tain Fitness School, in Denver, concurs. She recommends adding 30 minutes “People tend to think that these sports are of cardio, such as walking or running, mostly quad-dominant, but it’s not necthree times a week to a balanced yoga essarily the case. I believe the body works practice that includes components of as a unit, and is therefore only as strong as strength-building and stretching. Yoga its weakest link, so all muscle groups are fosters concentration and endurance and important in the big picture.” offers unrealized benefits. “Breathwork can be extremely helpful when traveling to higher altitudes,” says Lehrian. Yoga Winter-Ready Workouts also scores high for attaining a confident, Lunges, single-leg dead lifts and laterhealthy beach body for a winter Caribal-motion exercises are all well-suited for 24

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Experts agree that the body’s core muscle groups are not only key in getting fit, but play a major role in preventing common injuries. “The core should always be activated during heavy exercises. This keeps the back safe and allows for better power output,” says Sewell. “The core is not just the abdominal muscles. I like to think of the core as an area from the shoulders to the knees and both the front and back of the body.” Proper alignment is paramount. “Skiing involves absorbing a lot of force. It’s literally controlling a fall downhill, so leg alignment is everything,” says Scholl. This applies to many winter sports—including skiing, hockey and ice skating— to avoid injuries to the anterior cruciate ligament, which stabilizes the knee.

Body Basics

Being winter-ready also means eating well and staying hydrated, both on and off the slopes. “Eat well and take recovery seriously,” says Sewell. “If you are serious about performance and recovery, then do not skip out on eating.” Scholl recommends drinking plenty of water, avoiding alcohol before hitting the slopes and consuming a good balance of protein and carbohydrates, especially post-workout or after a day of skiing.

Perks of Winter Sports

Choosing a winter sport is ideal to help combat cold weather blues and the alltoo-common winter rut. As a bonus, skiing and snowboarding burn a surprisingly high number of calories. In essence, getting outside just makes winter more enjoyable. “Whether it is a solo powder day or a mellow spring day, being in the mountains is empowering and rejuvenating,” says Sewell. Scholl agrees. “It’s important to stay active, regardless of how cold it is outside. Enjoy winter and where you are.” Marlaina Donato is the author of Multidimensional Aromatherapy and several other books. Connect at


Avoiding Injury

Winter-Worthy Workouts According to Mountain Fitness School founder Sean Sewell:

Links to Learn From

General Preparation

Ski Ready: Winter Fitness:

 Stretching and warming up are a must for mobility, recovery and most importantly, to maximize all exercises. Using foam rollers or a lacrosse ball and yoga and massage are all recommended.  Kettlebell Swing is the best bangfor-your-buck exercise for glutes, core, calorie-burning and endurance. If this is too advanced, a deadlift can replicate many of the same benefits.  Squat for healthy knees, strong quads and core, and better motor control. Try the goblet squat, offset squat, double kettlebell squat or body squat, or whatever else might be more comfortable.  Lunging is a good starting exercise; step-back, front and side lunges are three options. Add weight when proficient with a kettlebell, dumbbell or even a backpack.

Balance Exercises: For Snow Sports: For Skiing:

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 Press for upper body strength and a strong core; pushup, chest press, overhead press. Start off with a TRX or a high box for pushups to reinforce good form. Once proficient, progress to floor pushups.

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 Core exercises are for quicker results, safety and reinforcement for the back. Try planks and hollow holds. According to physical therapist Linda Scholl, the following are recommended for three days a week for six to eight weeks to build strength and skill without overtraining. Repeat each exercise with a 15-second rest.

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 Hamstrings focus: dumbbell dead lifts standing on one or both legs (three repetitions, 10 each side) Tip: Technique matters. Squat with good form: knees over your ankles in both the frontal and sagittal plane (knees in line with your first and second toe and never in front of the toes throughout the entire squat). Check with a physician before beginning an exercise regimen.

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conscious eating

These burgers are good either oven baked or grilled, weather permitting. Offer toppings like baby spinach, salsa, nut cheese, pesto, fig jam, mango or slaw. Apple cider vinegar, dill, celery salt and agave nectar to taste makes a dressing for slaw. Thin slices of Granny Smith or Honey Crisp apples add a tang of tart or hint of sweetness.

Black Bean/Veggie Burger


Tasty Ways to Boost Heart Health by Avery Mack


s a special meal for Valentine’s Day or any other, many plant-based dishes are so tasty that no one will miss the meat. Low in fat and sugar and high in ingredients that promote heart health, the following recipes are courtesy of Carol D’Anca, a board-certified nutrition practitioner and author of Real Food for Healthy People: A Recipe & Resource Guide, in Highland Park, Illinois.

Freshly ground black pepper Pepitas or pumpkin seeds for garnish

Start With Soup

Alternate method: Wash the squash. Make several slits to allow for escaping steam. Roast whole in the oven for about 45 minutes or until soft and easy to peel and cut.

Rich in dietary fiber and low in fat, butternut squash with low-salt vegetable broth and spices is an easy-to-make soup loaded with nutrients and flavor. Allow 40 to 45 minutes to roast the squash.

Butternut Squash Soup Yields: Four servings 1 butternut squash, 2-3 lbs, peeled and cut in cubes to equal 4 cups 3 cups low-sodium vegetable broth Dash red pepper flakes 26

Preheat oven to 425° F. Line a heavy baking pan with parchment paper. Spread squash cubes in a single layer, using two lined pans if needed. Roast for about 40 minutes or until tender when pierced with a fork.

Transfer the roasted squash to a food processor or heavy-duty blender. Add remaining ingredients and process until smooth. Add additional broth to reach desired consistency. Divide into four bowls. For texture and crunch, garnish with roasted pepita or pumpkin seeds.

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1 16-oz can of black beans, drained, rinsed well and dried on a paper towel ½ red bell pepper, cut in large pieces 1 medium-size onion, cut in large pieces 1 Tbsp chili powder, mild or hot to taste 3 cloves of garlic, rough chopped 1 tsp black cumin 1 Tbsp ground flax seeds 3 Tbsp water Approximately 1 cup bread crumbs (gluten-free if needed) to act as a binder 4 buns or bread of choice Make a flax “egg” by mixing the ground flax seeds with the water. Let it sit for 3 to 5 minutes until it thickens to an egg consistency. Place the bell pepper, onion and garlic in a food processor and process until smooth. Remove the mixture and drain in a fine sieve. Too much liquid will make the burgers fall apart. Place black beans in the food processor and pulse to a thick, sticky consistency. Add the drained red pepper mixture, flax “egg”, cumin and chili spice. Process until lightly mixed. Remove the burger mixture to a bowl.

Brent Hofacker/

Burgers for Lunch

Add bread crumbs until you have a firm burger and form into patties. Grill for 5 to 10 minutes, turning once, or bake in a 350° F oven on a parchment-lined baking sheet for about 5 to 10 minutes on each side.

The Pleasures of Pasta

Pasta is guilt-free when we use a whole wheat variety that digests more slowly than white flour pasta, avoiding blood sugar spikes, D’Anca says. Gluten-free, grain-free or vegetable pasta can be substituted for whole grain pasta. Fresh asparagus is recommended. If it’s not in season, consider red chard for its bright red and green colors and abundance of vitamins K, A and C. It’s a good source of magnesium, potassium, iron and dietary fiber.

Whole Grain Pasta with Asparagus and Tomato Coulis

(coulis), about 20 to 30 minutes. Bring a large pot of water to a boil. Add the pasta and cook until al dente. Drain the pasta well and place back in the pan. Add tomato coulis and olives. Toss well to infuse flavors. Let warm for 2 to 3 minutes. Serve at once.

Savory Side Dish

Chickpeas are a great source of fiber. Bell peppers, also known as sweet peppers, are available in white, orange, green and purple. Lycopene gives red tomatoes their color, may reduce LDL (bad) cholesterol and lower blood pressure. Yellow tomatoes have twice as much iron and zinc and higher levels of vitamin B and folate to help red blood cells. Darker tomatoes ranging from purple to black produce higher levels of antioxidants for a reduced risk of cardiovascular disease. Don’t overlook green tomatoes, which are higher in vitamin K and calcium than reds or yellows.

Roasted Chickpeas with Grilled Vegetables

photo by Stephen Blancett

Yields: Serves two, or four if dished over quinoa

Yields: 6 servings for dinner or 8 as a smaller first course. 1 lb of your favorite whole grain pasta 3 large cloves garlic, roasted for about 25 minutes in their skins 3 pints cherry or grape tomatoes, halved Use red, orange, yellow or a mix of colors 1½ Tbsp fresh thyme leaves 1 lb fresh asparagus, pencil thin is best (if not available, substitute red chard) ¼ cup pitted Kalamata olives ½ cup fresh basil ¼ cup white wine or white wine vinegar Squeeze garlic from its skins into a large skillet. Add the rest of the ingredients and mix well. Cook over medium heat until the mixture is reduced and thickened to a sauce

12 small mushrooms, sliced 2 ripe tomatoes, quartered 1 red bell pepper, cut in strips 1 yellow pepper, cut in strips 1 red onion, cut into wedges, or 1½ cups leeks, halved lengthwise, cleaned, and cut chiffonade-style About 6 cloves of garlic, peeled 2, 14-oz cans of chickpeas, rinsed and drained 2 sprigs of fresh rosemary Balsamic or white wine vinegar Preheat oven to 400° F. Put mushrooms, tomatoes, red and yellow peppers, onion and garlic in a large roasting pan. Roast for about 30 minutes or until the vegetables caramelize. Remove the pan and turn the vegetables Natural Awakenings recommends using organic, fair trade, non-genetically modified ingredients, BPA-free canned goods and non-bromated flour whenever possible.

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Guilt-Free Chocolate Dessert

“Chocolate desserts usually include loads of sugar and butter, making them a highly processed and saturated-fat food,” says D’Anca. “These treats deliver the good fat of cacao nibs and the antioxidants of raw cacao.”

Almond Butter and Raw Cacao Chocolate Truffles Yields: 12 servings 1 cup almond meal ½ cup almond butter ¼ cup raw cacao, organic 3 Tbsp grade B maple syrup 1 tsp organic vanilla ¼ cup raw almonds, ground ¼ cup raw cacao nibs, ground Finely ground nuts like walnuts or hazelnuts, shredded coconut or raw cacao for texture and added flavor Combine all ingredients in a medium bowl and mix them to a smooth batter. Chill the batter for about 20 minutes. Roll into either bite-sized or larger balls to serve as is or roll in nuts, coconut or cacao for texture and added taste. For more recipes and information about nutrition and heart health provided by D’Anca, visit Avery Mack is a freelance writer in St. Louis, MO. Connect via AveryMack@ February 2019


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pet brief

Petco Only Major Retailer of Pet Food to Not Sell Food and Treats with Artificial Ingredients ast month, Petco began removing dog and cat foods and treats with artificial ingredients, both from store shelves and e-commerce, with a commitment to complete the process by May. It will no longer sell food containing artificial colors, flavors and preservatives for dogs and cats. The move makes Petco the only major retailer of pet food and treats to take a stand against such ingredients, reaffirming the company’s commitment to being the lifelong, trusted partner for pets and pet parents, alike. “Since our first store opened in 1965, Petco has been dedicated to ensuring the well-being of pets. That commitment continues today, with our decision to not carry food and treats for dogs and cats containing artificial flavors, colors and preservatives,” says Petco CEO, Ron Coughlin. “Some may question whether this makes good business sense, but putting pets’ health first has always been the right thing to do for Petco. This is both a major step forward for pets and a natural next step on our journey

Animal Rescue League of Boston 617-426-9170



Boston |

to become a complete partner in total pet wellness. We hope the rest of the pet industry will join us on this path to better health for the pets we love.” The change also reflects one of the top concerns pet parents have today: nutrition. It’s no coincidence that pet food trends follow closely behind human food trends. Ninety-five percent of pet parents believe their pet’s diet and nutrition is essential to their pet’s overall health and wellness, yet more than half say finding healthy products for their pet(s) is confusing and often difficult. While Petco’s transformation will affect certain brands, and ideally motivate other companies to change ingredients, the company already carries a full range of high-quality, specially formulated foods that already meet and even exceed its new standards. In addition, Petco currently offers a variety of products, services and advice to help pet parents care for the complete health of their pets at every stage of life. Pet parents looking for guidance on what to feed their pets can find information available in-store by consulting with Petco’s knowledgeable employees, including Petco-certified pet food specialists, and online at

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February 2019


calendarofevents All Calendar events for the March issue must be received by February 10 and adhere to our guidelines. Visit for guidelines and to submit entries. For extended event descriptions and additional listings, visit

WEDNESDAY, JANUARY 30 Total Life Cleanse at Acton Pharmacy – Thru Feb 20. 6:30-8:30pm. Acton Pharmacy will be hosting a Total Life Cleanse Program at their pharmacy including classes, products, a one-on-one session with ayurvedic practitioner, Jonathan Glass and more. $495. Acton Pharmacy, 563 Massachusetts Ave, Acton. Register: HealingEssenceCenter. com/Product/Jwinter-Total-Life-CleanseProgram-Acton.

SATURDAY, FEBRUARY 2 The 3rd Annual Lincoln Holistic Wellness Fair – 12-3pm. This “Winter Carnival” family event is appropriate for all ages. Wellness practitioners will offer complimentary sample treatments, short classes, demos and presentations. Free. Bemis Hall, 15 Bedford Rd, Lincoln. 781-738-1920. Jai Kaur: Schedule of events: More info:

SUNDAY, FEBRUARY 3 Traveling Tide Pool – 1-3pm. The New England Aquarium visits and brings all kinds of creature from New England waters. Free. BCYF Paris Street Community Center, 112 Paris St, Boston. 617-635-1410. Essential Oils for Intimacy – 4-6pm. Essential oils can contribute greatly to your overall health, as well as your sexual health and arousal. Using specific therapeutic grade essential oils, in the recommended amounts, you can affect mood, stimulate passion and libido, and reduce fatigue. Receive 2 complimentary sensual essential oil products, as well as DIY recipes to take home. $40. The Cure Studio, 135 Elm St, Salisbury. 978-3099939.


special event Liberate Your Innate Erotic Nature: Discover 5 Main Sexual Styles

Whether single and craving more satisfaction, partnered and feeling unfed, bored and wanting more magic, or hot and seeking even greater, uncovering the language of deep connection, hot passion and sexual satisfaction, with the Erotic Blueprints™, is a must for erotic empowerment and mastery. Learn how to uncover your unique wiring as a lover, how to expand into others, and how to become an erotic master. The Erotic Blueprint system offers a unique map to arousal, and this knowledge will take your sexual satisfaction to the next level and beyond. These blueprints hold the keys to deciphering one’s gifts, needs, desires, turn ons, turn offs, superpowers, and challenges. Get a greater understanding on how to get greater sexual satisfaction, solo and partnered. If you are familiar with Gary Chapman’s 5 Love Languages, these are essentially the 5 Sex Languages developed by renowned sexologist, Jaiya. Class will include both an educational component and a live demo that will teach you how to somatically test on the body for what turns you on (no nudity required). You will learn a sexy game to discover your highest states of arousal, and get a homeplay program to help you get started right away. This could lead to your best Valentine’s Day, and new year, of erotic expansion ever.

Friday, Feb. 8 7 - 9pm

TUESDAY, FEBRUARY 5 My Life in Sports – 7-8pm. Sports columnist emeritus for the Boston Globe and ESPN commentator, Bob Ryan, talks about his legendary 40+-yr career covering hometown teams and international sporting events. Free. Winchester Public Library, 80 Washington St, Winchester. 781-721-7171.

WEDNESDAY, FEBRUARY 6 Mindfulness-Based Stress Reduction (MBSR) – 6:30-10pm. Every Wed for 9 wks. Cindy Gittleman, Certified MBSR teacher and founder of Sunrise Mindfulness, leads the 9-session MBSR program developed by Jon Kabat-Zinn. $495. Skin to Soul, 800 W Cummings Park, Ste 3950. Woburn. 978657-7730.

THURSDAY, FEBRUARY 7 NeuroSculpting Anxiety Workshop – 6-8pm. Learn why your brain does what it does and how to rewire your reactions to be more calm and centered. $40. BrainHckr at Union Wellness, 64 Union Sq, Somerville. 617-821-5560.


$40. The Cure Studio, 135 Elm St, Salisbury. 978-309-9399.

SATURDAY, FEBRUARY 9 Free Webinar: A Holistic Approach to Autism Spectrum Disorders – 10-11am. This webinar is focused on a multi-microbial and multi-system clinical approach and plant-based treatment options for those diagnosed with ASD. Free. Online. 508-748-0800. Register: Power of Touch – 1-4pm. Join Heather Keyes for a workshop for teachers, body workers or yoga students, emphasizing hands-on adjustments and other uses of touch in the studio setting. Learn to develop and trust your intuition and your insight. Gain a deeper understanding of anatomy and energy in the ebb and flow of yoga practice. $45/preregistration, $55/day of. Revolution Community Yoga Acton, 537 Massachusetts Ave, Acton. 978-274-5596.

Boston |

SUNDAY, FEBRUARY 10 Reiki Level II Training & Certification – 9am7pm. Discover deeper teachings and healing practices within the system of reiki. Reiki Level 2 may be a gateway to a professional reiki practice and a way to deepen one’s own self-practice. CEUs for nurses and social workers. Prerequisite: Reiki Level 1 Training. Comprehensive Course Manual. Ongoing support in your practice. Inquire about tuition discounts for seniors, students, veterans. Already trained in Level 2? You may resit at a reduced fee. $300. Brenner Reiki Healing, 324 Central St, Auburndale. 617-244-8856. Traveling Tide Pool – 1-3pm. The New England Aquarium visits and brings all kinds of creature from New England waters. Free. BCYF Curtis Hall Community Center, 20 S St, Boston. 617635-5195. Free Mindfulness-Based Stress Reduction (MBSR) Orientation – 6:30-8:30pm. Cindy Gittleman, Certified MBSR teacher and founder of Sunrise Mindfulness, leads a free information session about the Mindfulness-Based Stress Reduction (MBSR) program developed by Jon Kabat-Zinn. Free. Roots and Wings, 317 N Main St, Natick. 978-657-7730.

WEDNESDAY, FEBRUARY 13 Open House at BioMed Center New England – 4:30-6pm. Take a tour and speak with one of the BioMed Center team members and learn more about bioregulatory medicine. Open to the public. RSVP requested; space limited. Free. BioMed Center New England, 111 Chestnut St, Ste 1, Providence. 833-833-8338. RSVP: Prego@

FRIDAY, FEBRUARY 15 Enneagram Personality Types – 7:30-10pm. Discover your core type by Herb Pearce acting out each of the 9 personality types with hats. Learn how to relate well to all 9 types. Herb is an enneagram expert having taught over 2,000 enneagram workshops in the last 30 yrs, an enneagram psychotherapist having worked with individuals, couples and families in the last 40 yrs and he is the author of 6 books. $40. Personal Residence, 77 Tanager St, No 2 (upstairs), Arlington. 617-7947213.

SATURDAY, FEBRUARY 16 Being in the Wild: Mindfulness and Nature Winter Renewal Weekend – Feb 16-19. With Lin Gordon and Lee Steppacher. A weekend to cultivate a receptive quality to the gifts and lessons offered by nature. We will practice foundational mindfulness, movement and wisdom practices that are particularly aligned with being in nature. Eastover Estate & Eco Village, 430 East St, Lenox. 866-264-5139. Details:


special event Integrative Mental Health Conference

This 2-day conference offers a great opportunity for healthcare professionals to learn integrative care techniques, advise their patients about integrative methods to enhance mental well-being, and network with like-minded physicians, acupuncturists, psychologists, nurses, social workers, counselors and therapists. Choose from 32 workshops. CEUs available for LMHC and LICSW. Lunches and snacks included. Overnight accommodations available.

Feb 16 & 17 8am - 5pm $349. Canonicus Conference Center, 54 Exeter Rd, Exeter, RI. 401-769-1325.

SUNDAY, FEBRUARY 17 Chinese New Year Lion Dance Parade – 11am. Starts at the main stage in Philips Square (corner or Harrison Ave & Beach St) and continues on Essex St and other nearby streets. Free. Chinatown, Boston. More info: Chinatown Main Street Cultural Villages – 11am-2pm at Phillips Square; 11am-3pm at China Trade Building. Lot of fun activities including calligraphy, dough characters, dance, music, origami, balloons and more. Free. Chinatown, Boston. More info:

TUESDAY, FEBRUARY 19 BEMER Workshop – 3:30-4:30pm. BEMER is designed to improve circulation supporting the body’s natural self-regulating processes. It enhances cardiac function, physical fitness, endurance, strength and energy, concentration, mental acuity, stress reduction and relaxation, and sleep management. Free. Newton Chiropractic & Wellness Centre, 383 Elliot St, Ste 250, Newton Upper Falls. 617-964-3332. Limited space; RSVP:

NeuroSculpting Workshop: Health – 6-8pm. Neurosculpting is a 5-step process fusing the latest in neuroscience within a guided meditation to help individuals harness the power of self-directed neuroplasticity for healing. $40. BrainHckr at Union Wellness, 64 Union Sq, Somerville. 617821-5560.

mindfully aligned workshop will focus on gradually encouraging the spine to forward fold, backbend, side-bend and twist with freedom. $35/preregistration, $45/day of. Revolution Community Yoga Acton, 537 Massachusetts Ave, Acton. 978-274-5596.


Advanced Enneagram – 7:30-10pm. Learn about enneagram subtypes and many other subcategories of the enneagram beyond your basic type as well as relationship dynamics between the types. $40. Residence, 77 Tanager St. No 2 (upstairs), Arlington. 617-794-7213.

Free Mindfulness-Based Stress Reduction (MBSR) Orientation – 6:30-8:30pm. Cindy Gittleman, Certified MBSR teacher and founder of Sunrise Mindfulness, leads a free information session about the Mindfulness-Based Stress Reduction (MBSR) program developed by Jon Kabat-Zinn. Free. Skin to Soul, 800 W Cummings Park, Ste 3950, Woburn. 978-657-7730.




The Incredible Dr. You Workshop – 3:304:30pm. This first of 2 workshop breaks down the basics of Network Spinal Analysis, the method of chiropractic used at Newton Chiropractic. Get more out of your adjustments and enlighten yourself on just how incredible your body is at healing itself. Free. Newton Chiropractic & Wellness Centre, 383 Elliot St, Ste 250, Newton Upper Falls. RSVP: 617-9643332.

SUNDAY, FEBRUARY 24 Reiki Level 1 Training & Certification – 9am7pm. Learn to care for yourself and others with reiki practice in a warm and professional setting. Learn the traditional Japanese reiki meditations, how to practice hands-on healing for self and others, the reiki principles, reiki history, and how reiki promotes mindfulness, well-being and resilience. Comprehensive course manual. CEUs for nurses, social workers and LMTs. $150. Brenner Reiki Healing, 324 Central St, Auburndale. 617-2448856. Unlocking the Spine – 1-3pm. Under normal circumstances, a happy and healthy spine can and should move in 6 directions at will. This

save the date Be as Simple as You Can Be

A day of practicing Breema, a simple natural form of touch, body movement, and harmonizing principles that invites receptivity and helps raise our level of consciousness. The nonjudgmental and nurturing atmosphere of Breema balances the feelings, relaxes the body, and supports mental clarity. On Friday, March 8, 7-9pm, experience a complimentary evening of Breema including Self-Breema exercises, a Breema bodywork class, and a mini-bodywork session at the same location. All welcome.

Sat. March 9 10am - 5pm $125. The Boston Center for Contemplative Practice, 796 Beacon St, Newton Centre. Register: 541-484-2882. Breema.

Achieving Optimal Health: Using Functional Lab Testing to Build Your Personalized Health Plan – 7-8:30pm. An in-store lecture given by our two functional practitioners, Gary Kracoff and Bridgitte Carroll. They will discuss the ways to gain more knowledge about imbalances in the body and how to create a personalized health plan to achieve optimal health. Specifically using certain lab tests available, such as gut health, nutritional, hormones and DNA. Free. Johnson Compounding & Wellness, 577 Main St, Waltham. 781-387-0149.

WEDNESDAY, FEBRUARY 20 Boston Children’s Winter Festival – 10am-2pm. Family-friendly event that will include a wide variety of activities such as arts and crafts, games, inflatables, photo booth and more. Free. Frog Pond, Boston Common, Boston. Events/365661043989779.

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February 2019


ongoingcalendar All Calendar events for the March issue must be received by February 10 and adhere to our guidelines. Visit for guidelines and to submit entries. For extended event descriptions and additional listings, visit

daily Quincy Market History Tour – Learn about Quincy Market’s central and ever-evolving role in Boston’s history. Meet guide by Pulse Café on South Market St. Faneuil Hall Marketplace, 4 S Market, Boston. 617-523-1300. Available dates & times: Ice Skating at Boston Common Frog Pond – Thru Mar. 10am. Closing time varies by day. Skate rental available. Snack bar as well. $6/58 inches and over, free/under 58 inches. Boston Common. The New England Watercolor Society Signature Member’s Show – Thru Mar 3. 10:30am-5:30pm. This is a wonderful show of some of the best watercolor artists in New England. Come and enjoy the variety of styles and possibly purchase a piece for your own collection. Free. The Guild of Boston Artists, 162 Newbury St, Boston. 508-9327867. Free Tour of Symphony Hall – 4:30pm select weekdays. Also 3:30pm select Sat. Join volunteers on a behind-the-scenes tour and hear about the hall and the history and traditions of the famed musicians and conductors. Boston Symphony Hall, 301 Massachusetts Ave, Boston. For available dates & times: 617-638-9390.

monthly Anxiety and Panic Support Group – 6:30pm. 1st day of month. A group designed to offer a place where people with common interests and experience can meet. People who have been through, or are going through, a similar circumstance can do more than sympathize with you, they can relate to what you are going through and keep you from feeling alone. Free. Washington St, Newton. 617-849-3198.

sunday Seasoned Healers Group – 9:45am. 1st Sun. Come and break bread to discuss and dream of living as an intentional group in a more rural area with like-minded, active, older adults. Singles and couples welcome. Watertown. For more info: 617548-4698 or Celebration Service – 10-11:15am. Meditation, 9:45am. Service followed by fellowship. Free. Center for Spiritual Living of Greater Boston, 50 Dudley St, Cambridge. 617-947-2743. SoWa Vintage Market – 10am-4pm. Designers, collectors, appreciators of the beautiful and unusual love this market. A cool, urban, vintage flea market featuring fresh vintage and designer finds every week. Free. SoWa Vintage Market, 450 Harrison Ave, Boston.


Kirtan: The Music of Spirituality – 7-9pm. 2nd Sun. Charlie Braun’s music is a creative outpouring of reflective melodies, sweet harmonies, inthe-groove rhythms and the space in between. Donation. Eastover Estate & Retreat Center, 430 East St, Lenox. 866-264-5139.

monday Martial Arts for Kids at BMAC – 5pm, Mon & Wed. Also Sat, 9:30am. Fun, confidence, coordination and self-defense in a supportive, student-centered class. Classes for ages 3 yrs to teens. See website for pricing. Boston Martial Arts Center, 161 Harvard Ave, Ste 4E, Boston. 617789-5524. Anxiety and Panic Support Group – 5:30pm. 1st Mon. A group designed to offer a place where people with common interests and experience can meet. People who have been through, or are going through, a similar circumstance can do more than sympathize with you, they can relate to what you are going through and keep you from feeling alone. Free. Washington St, Newton. 617-849-3198. Free Guided Meditation – 6:15-6:45pm. Experience different HypnoMeditations (prerecorded by Richard Lanza) each week. HypnoMeditation takes you on a journey to states of expansive inner calm which allow for personal transformation and healing. Free. Open Doors, 395A Washington St, Braintree. 781-843-8224. Nia Movement Healing – 7:30-8:30pm. A community class led by Alice Heller. Nia is a blend of dance, yoga, martial arts and healing arts set to diverse music to help activate body, mind, spirit and emotion. All levels welcome. $15. Om Namo Center, 21 Blemont St, Cambridge. 617-620-7654.

Boston |

tuesday Noon Concerts on the Freedom Trail – 12:15pm. Stop by to hear a 30-40-min concert. Performers vary each week and perform a wide variety of music ranging from jazz to folk, medieval to modern. $5 suggested donation. King’s Chapel, 64 Beacon St, Boston. 617-227-2155. Weekly Divine Meditation – 6-7pm. Experience a powerful guided meditation lead by Bhavna, the Golden Light Goddess. No two meditations are ever the same. Drop-ins encouraged. $10. Bhavna’s Wellness Group, 512 Main St, Penthouse Ste, Shrewsbury. 508-970-5620. Reiki Healing Sessions – 7-9pm. Reiki and energy healers offer their services free of charge. To broaden the spirit of free care and community services to others, please make a donation in any amount for each healing you receive. Free, donation suggested; donations sent to a variety of local charitable causes. Open Doors, 395 Washington St, Braintree. 781-843-8224.

wednesday Museum of Fine Arts Free Wednesdays – Free admission after 4pm. MFA, 465 Huntington Ave, Boston. 617-267-9300. Meditation on Twin Hearts and Pranic Healing – 7-8:30pm. Meditation on twin hearts is a lovingkindness meditation. Come together as a group to bless the Earth. Reduce stress, boost your energy and receive healing. Donation. Workbar Boston, 711 Atlantic Ave, Boston. 857-529-7804.

Public Open Night at the Observatory – 7:30pm, Fall/Winter; 8:30pm, Spring/Summer. A chance to come observe the night sky through telescopes and binoculars and see things you otherwise might not get to see. Held most Wed evenings throughout the year, weather permitting. Space limited, reservations recommended. Free. Coit Observatory at Boston University, 725 Commonwealth Ave, Boston. 617-353-2630.

exercises followed by a walk through the mall. Occasional guest lectures. Free. Watertown Mall, 550 Arsenal St, Watertown. 617-926-4968.


SoWa First Fridays – 5-9pm. 1st Fri. Over 60 galleries south of Washington St and at the Artist’s Guild, nearby businesses and restaurants open their doors to give you a chance to experience the vibrant South End arts community. Free. Start at 450 Harrison Ave, follow gallery lights around the neighborhood.

Free Night at the ICA – 5-9pm. The Institute of Contemporary Art, 100 Northern Ave, Boston. SRR Thursday Night 4.06 Miler – 7:15-8:15pm. It may be raining. It may be hot or cold. The SRR Thursday night run will happen every week, no matter what. Free. Casey’s Bar, 171 Broadway, Somerville. Observatory Night – 7:30-9:30pm. 3rd Thurs. A non-technical lecture and telescopic observing from the observatory roof if weather permits. Free. Harvard-Smithsonian Center for Astrophysics, 60 Garden St, Cambridge. 617-495-7461. CFA.

friday Watertown Mall Walking Club – 9am. Meet the club leader near Carter’s. Start with stretching

Second Fridays – 5-8pm. Free with admission at the MIT Museum on the 2nd Fri each month. Mingle with friends in the unique galleries and see some of the latest research coming out of MIT. MIT Museum, 265 Massachusetts Ave, Cambridge. 617-253-5927.

Community Reiki Clinic – 7-8:45pm. 1st Fri. Receive a 30-min reiki session by appt. Appointments start at 7, 7:35 & 8:10pm. If you have been curious about reiki, schedule a session. $15. Brenner Reiki Healing, 324 Central St. Auburndale. 617-244-8856.

saturday The Marketplace at Simpson Spring – 10am2pm. Includes farmers, bakers, artisans and local entrepreneurs. Stop in to browse or take in our featured entertainment, local authors, educational seminars and lecturers. 719 Washington St, South Easton.

classifieds BOOKS DO YOU WANT TO GROW CLOSER TO GOD? – Learn about the divine laws and apply them to your life. The highest laws are the Absolute Law that comes directly from its source, God. The Great Cosmic Teachings of Jesus of Nazareth to His Apostles and Disciples Who Could Understand Them. 844576-0937.

BUSINESS OPPORTUNITY START A CAREER YOU CAN BE PASSIONATE ABOUT – Publish your own Natural Awakenings magazine. Home-based business complete with comprehensive training and support system. New franchises are available or purchase a magazine that is currently publishing. Call 239-530-1377 or visit

CLASSES & WORKSHOPS ACIM TALKS – Talks based on A Course in Miracles streaming live every Wednesday night with ongoing access if you can’t listen live. Hosted by Marianne Williamson.


The best and most beautiful things in the world cannot be seen or even touched—they must be felt with the heart. ~Helen Keller

READY TO MEET THE LOVE OF YOUR LIFE? – Dip into our pool of conscious, awake singles and meet someone that you would have never met without us! Free to join.

PRODUCTS SPRINGHILL STATUARY - HOME OF THE $10 STATUE – Pet memorials, Angels, Buddha statues, bird baths. Many dog breeds. Shipping worldwide. Open year round. 75 Laura St, Tiverton. 401-314-6752.

SELF-STUDY A COURSE IN MIRACLES – A unique, universal, self-study, spiritual thought system that teaches that the way to love and inner peace is through forgiveness.


Buy one session

Get a Second FREE! Purchase a session for yourself or give the gift of love with a GIFT CERTIFICATE

TO PLACE YOUR AD: 617-906-0232

978-309-9399 Be sure to let our advertisers know you found them in

February 2019


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


Quan Zhou, LicAc, Nutritionist 493-495 Main St, Groton 978-449-9919 Helping patients return to health with acupuncture, ear therapy, cupping, guasha and acupressure, Quan’s expertise lies in the areas of chronic and acute pain, allergy, digestive conditions, stress-related problems, headaches, migraines, anxiety, depression, neurological disorders, respiratory issues, supportive treatment for cancer, fertility, reproductive health, women’s health and difficult-to-treat conditions in conventional medicine. See ad, page 2.


Kristine Jelstrup, CMFT, CBK, LMT 126 Prospect St, Ste 5, Cambridge, 02139 617-833-3407 Kristine@CentralSquareHealthAnd Achieve optimal health physically, emotionally, nutritionally. Kristine uses a form of muscle response testing to identify and clear nervous system interference, facilitating optimal health.


Trinity Lounge, 1314 Mass Ave, Arlington, MA 02476 617-819-4372 Licensed esthetician, certified aromatherapist and practicing herbalist, Angelica offers an array of wellness therapies. From organic and advanced skincare services, henna adornment, natural cosmetic solutions, vibrational sound therapy sessions, herbal medicine and aromatherapy consultations.




Nancy Lavoie Nancy Lavoie has a gift for helping people navigate through social pressures and the complications of technology to find their unique confidence.

Jolene Ross, PhD 781-444-9115

Specializing in Neurotherapy, an effective, drug-free treatment for: attention, behavior, em- otional, and executive function problems, autistic spectrum, anxiety, depression, post-concussion, peak performance and more. See ad, page 25.

SYMMETRY NEURO-PATHWAY TRAINING Dianne Kosto, Founder & CEO 132 Central St, Ste 205A, Foxboro 844-272-4666

Natural solutions to ADHD, autism, migraines, memory loss and mental fatigue do exist. SYMMETRY is helping families increase grades in school, become more productive at work, manage emotions with calmness and security, and regain their health. Book a free consultation at


We are a total wellness center open 7 days a week. We specialize in Gentle Non-Force Chiropractic (NSA), an ass- ortment of massage modalities, HydroMassage, “Super Comfortable” custom orthotics, physical therapy, detoxifying ionic foot baths, and our latest wellness tool, BEMER (designed to improve circulation supporting the body’s natural self- regulating processes). See ads, pages 3 and 7.

Boston |


Kim Childs 1025 Mass Ave, Arlington, MA 02476 617-640-3813 Need help clarifying and realizing your desires? Asking “What’s next?” or “How do I get started?” Kim is a certified life and career coach specializing in Positive Psychology, creativity, and midlife transitions, to help clients create more personally fulfilling, meaningful and empowered lives. Initial consultations are free.


Katryn Miller, MEd, LMT, Colon Hydrotherapist 493-495 Main St, Groton 978-449-9919 Katryn has always held a deep desire to learn about the body and how it works. After many years of running her own business, Katryn joined Groton Wellness to help others with Colon Hydrotherapy. She holds a training certificate on the Libbe Colon Hydrotherapy Device. See ad, page 2.


Liz Marcano-Pucillo 150 Wood Rd, Ste 403, Braintree, MA 02184 781-228-6915 Receive professional colon hydrotherapy by a national board-certified therapist using the Angel of Water system. The most comfortable and private system in the industry. See ad, page 23.



John Walczyk 577 Main St, Waltham, MA 02452 781-893-3870 • Fax: 781-899-1172


978-378-3048 City Compost provides home composting services and custom solutions for events and organizations. All compostables including meat, dairy and paper products are accepted. 100% of the independently processed compost goes to grow more fresh food and subscribers can receive top quality, tested, compost with service. See ad, page 18.


JCW is the only sterile and non-sterile PCABaccredited pharmacy in Massachusetts. In addition to our compounding service, we offer a full range of nutritional supplements, natural products, homeopathic remedies and home health care equipment. See ad on page 9.


111 Chestnut St, Ste 1, Providence, RI 02903 833-824-6633


401 Great Plain Ave, Needham, MA 02492 781-449-0550 Familyowned and -operated since 1960, we have evolved from a traditional pharmacy to a worldwide compounding and nutritional resource. Our unique one-on-one patient consultations produce a full understanding of your health needs. You, your physician, and one of our compounding pharmacists work as partners to ensure that you will receive the best care possible.


Acton Pharmacy 563 Massachusetts Ave, Acton, MA 01721 978-263-3901 Keyes Drug 2090 Commonwealth Ave Newton, MA 02466 617-244-2794 West Concord Pharmacy 1212 Main St, Concord, MA 01742 978-369-3100 For more than a quarter of a century, Dinno Health has been a trusted provider of pharmacy services and is committed to providing the highest quality of individualized care for each customer. At our three independent pharmacies we offer prescriptions, compounded medications, medical supplies, homeopathic remedies, vitamins and vaccines. See ad, page 8.

The American Center for Bioregulatory Medicine and Dentistry is pioneering the reintegration of medicine and dentistry to ensure that you receive truly integrated care. Our staff is specially trained in the Safe Mercury Removal procedure. See ad on back cover.

DENTISTRY BY DR. DAVID Amparo M. David, DMD 563 Main St, Bolton, MA 978-779-2888

We look beyond our patients’ teeth in order to improve both their smiles and their quality of life. Our practice offers full preventive services: biological, holistic, functional dentistry, ozone therapy, reconstructive dentistry, cosmetic dentistry, periodontics, endodontics, dental sleep medicine, implant dentistry, in addition to TMD (Temporomandibular Joint Disorders) therapy. See ad, page 7.


1842 Beacon St, Ste 305, Brookline, MA 617-868-1516 Dr. Iontcheva-Barehmi is an accomplished dentist and specialist in Periodontics and Implants with a holistic approach to medicine and dentistry. To schedule your comprehensive exam and share the excitement of a healthy smile, call: 617-868-1516. See ad, page 18

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Dr. Apoorva J. Shah, DDS 493-495 Main St, Groton 978-449-9919 Health-focused biological dentist specializing in cosmetic dentistry, oral surgery, biological dentistry, mercury amalgam removal, digital dentistry and Invisalign. Dr. Shah is certified in Invisalign and has experience with CAD/CAM digital technology. He has become increasingly knowledgeable about the mouth-body connection and is excited to offer holistic options to his patients. See ad, page 2.


Dr. G. Robert “Bob” Evans, DMD 493-495 Main St, Groton 978-449-9919 Health-focused general dentist at Groton Wellness specializing in biological dentistry, oral surgery, chelation therapy and safe mercury removal. Groton Wellness is a 26-chair dental practice, incorporating functional medicine, a detoxification spa, an organic cafe, and energy medicine center promoting total wellness. See ad, page 2.


Dr. Jean Marie Nordin, DDS, IBDM, ND 493-495 Main St, Groton 978-449-9919 Health-focused general dentist, integrative biologic dental medicine, and naturopathic dentist specializing in biological dentistry, oral surgery, sleep solutions, chelation therapy and safe mercury removal. Certified trainer of Stress Management and Resiliency Training (SMART) developed by the Benson-Henry Institute in conjunction with Harvard Medical School. Dr. Nordin now teaches staff and other healthcare providers. See ad, page 2.

YASMIN’S HOLISTIC DENTAL 284 Harvard St, Brookline, MA 02446 617-731-6767

A holistic, caring, mercury-free dental practice that focuses on the individual, not just teeth. We will help you restore and maintain full body health. We also specialize in jaw and muscle pain, headaches and sleep. See ad, page 9.

February 2019



512 Main St, Shrewsbury, MA 01545 Call now to receive Divine healing energy to release pain from your heart, soul, body and allow for love and joy to enter your life. See ad, page 11.


98 Parmenter Rd, Framingham, MA 01701 508-838-1101 Through a mutli-modatlity approach, Peter’s practice utilizes the wisdom of ancient knowledge with the science of modern day. Addressing the person’s physical, emotional and spiritual needs that will support the client’s health or return to health. See ad, page 11.


Tim Grantham, Certified NIASZIIH Healer 745 High St, Westwood, MA 339-203-1726 Hands-on, Earth-based, energy healing, where the healer assists the client to alleviate illness, pain and dis-ease by tracking its aspects through all layers of the body in order to locate and shift the source.

FRENECTOMY (TONGUE/LIP TIE RELEASE) DENTISTRY BY DR. DAVID Martin Kaplan, DDS 563 Main St, Bolton, MA 978-779-2888


Dr. Samantha Bogle, DMD, MDS 493-495 Main St, Groton 978-449-9919

Specializing in pediatric dentistry, Dr. Kaplan uses the latest technology available to diagnose and treat infants as well as children and adults. In 2015 he was instrumental in developing the first in the country “Infant Laser Frenectomy” training class through the continuing education department at Tufts Dental School and is an international leader in the field of dental laser surgery. See ad, page 7.

Functional orthodontist specializing in orthodontics, dentofacial orthopedics, braces and Invisalign. Dr. Bogle loves creating beautiful smiles for her patients with a specific emphasis on early treatment in children to improve facial growth and development. She believes focusing on the airway, proper breathing and early structural intervention can reduce the need for orthodontic treatment later in life. Prevention is key. See ad, page 2.



BRIDGITTE CARROLL, MS, RDN Johnson Compounding & Wellness 781-893-3870 x 149

Bridgitte is experienced and passionate about helping individuals improve their well-being with food and lifestyle changes. Specialties include gastrointestinal issues, inflammatory conditions, anti-aging and weight management although she has worked with people of with many diseases. See ad, page 9.

FUNCTIONAL MEDICINE GROTON WELLNESS Dr. Henri Balaguera, MD 493-495 Main St, Groton 978-449-9919

Functional medicine doctor and clinical director of Groton Wellness. Specializes in functional medicine, chronic and infectious disease, autoimmune disorders, functional nutrition, pulmonary disorders, sleep issues, cardiovascular and metabolic dysfunction, natural hormone replacement and preventative medicine. Mindfulness and meditation are at the foundation of his core values. See ad, page 2.



Boston |

YOUR WELLNESS SCOUT Kirsten Wright-Cirit 919-593-2943

Your Wellness Scout provides coaching, resources, and tips to set wellness goals and integrate sustainable solutions and practices without tipping the work, life, family balance.


Alexia Taylor 617-939-3113 An individualized approach to health. Using Functional Medicine, Positive Psychology, Mindfulness to support your path to happiness. Specializing in transforming stress, sleep problems, developing an eating plan that works for you. Live fully, well, now. See ad, page 6.





Homeopathic Alternative 608-362-4940

284 Harvard St, Brookline, MA 02446 617-731-6767

Krista Connolly, RSHom, CCH, has been healing the sick for 25 years. She treats chronic and acute disease with 11 years of formal homeopathic training. The individual strengthens so their own vitality frees them.

Do you suffer from jaw pain or a locked jaw? Do you grind your teeth at night? Do you have headaches, ear pain, facial pain? Do you snore or wake up tired? We can help. See ad, page 9.


Alison Shaw APRN, LMT, CEH 109 Massachusetts Ave, Lexington, MA 02420 781-646-0686 An innovative blend of bodycentered counseling, integrative bodywork and energy medicine to uncover and release bodymind patterns that limit your life and health. See ad, page 31.




Dawna Jones, MD, FACOG 427 Washington St, Norwell, MA 02061 781-829-0930

98 Parmenter Rd, Framingham, MA 01701 508-838-1101

Board-certified MD in gynecology and integrative medicine. Hormone balancing, nutrition and detoxification are keys to optimal health. See ad, page 23.

Lyme requires a mutli-dimensional approach. With the use of Quantum Reflex Analysis, Zyto, and nutritional support we can identify the Lyme, its supporting bacteria and remediate them. Returning the person to one’s health. See ad, page 11.

BOSTON BEHAVIORAL MEDICINE 1371 Beacon St, Ste 304-305 Brookline, MA 02446 617-232-2435 Ext 0

Boston Behavioral Medicine promotes a holistic view of health using integrative mind-body psychotherapy, stress management, and nutritional services, and strives for the balance of mental, physical, social and spiritual well-being.


Irina Serebryakova, Holistic, NP 493-495 Main St, Groton 978-449-9919


Irina is trained in holistic modalities such as weight management, whole body detoxification, nutraceuticals, essential oils, spiritual medical intuition and kinesiology. Irina’s training extends to endocrine disorders such as hypothyroidism, adrenal insufficiency, depression, anxiety and sex hormone deficiencies. She also practices holistic gynecology, bio-identical hormone restoration, neurotherapy, endocrine disorders and ozone therapy. See ad, page 2.


A full-service integrative veterinary clinic offering caring and healthful options and modalities like acupuncture, functional nutrition, homeopathy, chiropractic, herbs, ozone therapy, surgery and dentistry. See ad, page 28.

161 Harvard Ave, Ste 4E, Boston 617-789-5524

The Boston Martial Arts Center has been actively training and teaching in the Boston area for over 25 years. We have grown from a small, dedicated group of practitioners into a full-fledged martial arts school devoted to training quality individuals in the best martial arts and self-defense available anywhere. See ad, page 9.



Johnson Compounding and Wellness 781-893-3870 Dr. Gary Kracoff provides guid- ance and in-depth consultative services to find the “why” to what is happening physically and mentally, working with individuals to restore balance in the body. Specializes in customizing medications to meet individualized needs of patients, and he suggests nutritional supplements, natural products and homeopathic remedies to aid in faster healing and recovery. See ad, page 9.

NEWTON CHIROPRACTIC & WELLNESS CENTRE 383 Elliot St, Ste 250 617-964-3332

Deep-tissue, medical, sports, Swedish and therapeutic massage, shiatsu, reiki & hydromassage in a full-service Wellness Centre also featuring chiropractic, acupuncture, Facial Rejuvenation, Facelift Acupuncture and detox footbath. See ads, pages 3 and 7.

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February 2019


PHYSICAL THERAPY NEWTON PHYSICAL THERAPY 383 Elliot St, Door F, Ste 250 Newton Upper Falls, MA 02464 617-916-1655

Manual physical therapy which includes cranio-sacral therapy incorporates the mind-body connection for holistic healing which is essential for effective treatment of chronic pain and/or stress. Effective manual therapy treatment for acute or chronic pain or injury enables therapeutic exercise to be significantly more effective for rehabilitation. See ads on pages 3 and 7.


Christian Verde, Certified Pranic Healer 857-529-7804


Services include: (John of God) Crystal Bed Healing with Crystal Singing Bowls; Sound Healing; Sound Healing with Reiki; Reiki. Release stress, reduce pain, boost your immune system, lower blood pressure, more energy, clarity of thought. sessions and appropriate referrals where necessary.


Shamanic healing/workshops to facilitate personal transformation and joy in relationships, career and health. Work through private sessions or join a medicine wheel series. Virtual sessions/Arlington, MA. Mention this ad for $25 off.

A center providing workshops, healing sessions and meditation to alleviate suffering and elevate consciousness through the principles in GMCKS Pranic Healing, Arhatic Yoga and Kriyashakti. See ad, page 15.


Sacha L. Fossa, Masters Health Arts & Sciences, Certified Sex & Tantric Educator, Licensed Erotic Blueprint Coach, Healing Arts Practitioner 978-309-9399 Ready to have better sex, and love your life more, partnered or not? Holistic cutting-edge sex, intimacy and relationship coaching, energy and bodywork, for your sexual healing and empowerment. In person and/or virtual sessions and programs. See ad, page 33.

THERMOGRAPHY METROWEST THERMAL IMAGING Susan Shaw Saari, LAc, CCT, MEd, MAOM, Diplomate in Acupuncture (NCCAOM) 781-899-2121

A clinical imaging technique that records thermal patterns of the body to help diagnose and monitor pain or pathology in any part of the body. See ad, page 15.


34 Lincoln St, Newton Highlands 617-633-3654


98 Parmenter Rd, Framingham, MA 01701 508-838-1101

Are you stressed from the pressure of your job, home life, kids or an illness? Do you want to feel calm and relaxed? Experience reiki. Certified Reiki Master/Teacher with over 20 years’ experience in energy medicine providing pure Usui Reiki healing/relaxation sessions.


324 Central St, Newton 02466 617-244-8856 Providing you with reiki healing sessions, reiki meditation, and reiki training to support you in reaching your goals of mind-body-spirit wellness and wholeness.See ad, page 8.


Boston |

Peter offers every 1st and 3rd Tuesday evening meditation at 7pm. Once a month Peter offers sweat lodge. Both are for those who seek to find awareness for the heart and soul. See ad, page 11.


We are a total wellness center open 7 days a week. We specialize in Gentle Non-Force Chiropractic (NSA), an assortment of massage modalities, HydroMassage, “Super Comfortable” custom orthotics, physical therapy, detoxifying ionic foot baths, and our latest wellness tool, BEMER (designed to improve circulation supporting the body’s natural self-regulating processes). See ads, pages 3 and 7.


Acton Pharmacy Keyes Drug West Concord Pharmacy 508-259-7851 Certified lifestyle educator and the director of health and wellness at Acton Pharmacy, Keyes Drug and West Concord Pharmacy. Beth Gardner works one-on-one with patients to help create ways to improve diet and overall health as a means for disease and illness prevention. See ad, page 8.


Certified Alexander Technique Teacher; Certified Thai Yoga Therapist 33A Harvard St, Brookline, MA 02445 617-359-7841 Your yoga can release or create tension depending on the quality of your daily movements. Learn to let your postural mechanism work for you and notice excess body tension ease away on-and-off the mat.


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February 2019



Boston |

Profile for Natural Awakenings Boston

Natural Awakenings Boston February 2019  

Boston's healthy living, healthy planet magazine

Natural Awakenings Boston February 2019  

Boston's healthy living, healthy planet magazine

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