Natural Awakenings Boston September 2020

EE R F

HEALTHY LIVING

HEALTHY PLANET

EMOTIONAL WELL-BEING

Self-Care for Tough Times

Natural Virus Fighters

Ways to Stay Strong and Healthy

OUCH!

Treating Pain with Cannabis

Spice Rack Revival

Herbs for Flavor and Medicine September 2020 | Boston | NaturalAwakeningsBoston.com

DEPARTMENTS 7 news briefs 10 health briefs 12 global briefs 13 eco tip 14 business spotlight 19 inspiration 20 conscious eating 22 fit body 24 healing ways 26 plant medicine 28 classifieds 29 resource guide Due to the fluidity of the coronavirus situation and massive amounts of event cancellations, please visit our website for calendar listings. Please also be sure to confirm events prior to the date of the event.

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Natural Awakenings | Boston | September 2020 issue

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14 SAFETY FIRST AT JOHNSON COMPOUNDING AND WELLNESS

Chaos Makes Room for the New

20 SPICE UP HEALTH

16 EMOTIONAL WELLBEING IN THE PANDEMIC AGE Self-Care Strategies for Tough Times

THE POWER OF CHOICE

Using Herbs for Flavor and Medicine

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24 24 NATURAL ANTIVIRALS

Help in Staying Strong and Healthy

27 OUCH!

Treating Pain with Cannabis

YOGA FOR EVERY BODY

Adaptive Ways Ease Pain and Immobility Be sure to let our advertisers know you found them in

September 2020

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publisher’s blog While I’ve always felt sad to see summer end, I have to acknowledge that there’s something special about the crisp clarity of September air that feels deeply refreshing. In retrospect, I recall that in my early school days, I lamented what I believed was the impending doom of being cooped up in classrooms for nine months before once again experiencing the freedom of summer. Thankfully, those feelings of backto-school dread, which I suspect we’ve all experienced this time of the year, from early childhood through our young adult years, are long gone. Today, it feels wonderful to simply be able to enjoy the feeling of the crisp, cool air that heralds our coming fall.

With all of the unrest and uncertainty that we are collectively experiencing, this September feels less refreshing than usual. Undeniably, we now find ourselves in perhaps the most challenging of times that most of us have ever experienced. In spite of this, I am still more hopeful for our future now than I’ve ever been.

In The Power of Choice: Chaos Makes Room for the New, author Kristi Borst provides a wonderful perspective on how disruption in our lives and in our world can bring healing effects when we look at the disruption through a heart of self-compassion, compassion for others and an understanding that it may be necessary for growth.

One way I’ve been practicing compassion for others is by opening the door for and even inviting uncomfortable conversations with friends and family who have opinions that differ from my own. Lately, there’s a yearning inside me that truly wants to understand where others are coming from rather than remaining silent or imposing my opinion upon them. While I’m not quite sure where this is coming from, I’m grateful for the opportunities it has given me to deepen connections and expand my mind even when we politely and lovingly agree to disagree.

My wish is for ease and grace and for all to find inner and outer peace as we continue to navigate this thing called life, together.

With warm regards,

Maisie

A Special Thank You to Our Sponsors:

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news briefs

COVID-19 Lessons and Emerging Strategies in Ayurveda

The Council for Ayurveda Research will host a one-of-a-kind international summit from 7 a.m., September 25, to 5 p.m., September 27, bringing together the latest, direct and actual work on COVID-19 using AYUSH systems, an acronym for Ayurveda, yoga and naturopathy, Unani, Siddha and homeopathy, the six Indian systems of medicine prevalent and practiced in India and some of the neighboring Asian countries.

The global pandemic has put huge amounts of stress on healthcare systems, and it has also shone a light on what is considered as alternate and complementary systems of medicine. The summit will cover case studies with preventative and therapeutic protocols, a deeper understanding of COVID-19 with AYUSH systems, innovation, policy and more.

Many landmark decisions have been made and pioneering projects have been launched within a short span of time, resulting in AYUSH systems now being utilized in the forefront for the treatment of COVID-19, not just for prevention. This has facilitated immense data generation and documentation. It seems relevant and necessary to organize a meeting of the minds to review and consolidate the conclusions and trends from analysis of this ongoing massive learning.

We must continue to go forward as one people, as brothers and sisters. ~John Lewis

Cost: Early bird (until 8/31) student, professional, institutional ally, patron, benefactor: $29/$39 afterwards; non-member: $59/$69. For more information, visit AyurvedaResearchUSA.org/default.aspx.

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news briefs Our pharmacy family has grown. Please visit:

Theatre Pharmacy

1784 Massachusetts Ave. Lexington, MA

781.862.4480

Receive your copy right in the comfort of your own home!

New Book on the Mouth-Body Connection

Yasmin Chebbi, DMD, at The Flossery, in Waltham, has published Eat, Sleep, Breathe Oral Health: Why Your Mouth Matters. This book covers a wide range of topics, from the microscopic bacteria in our body to anthropologic trends that have affected the shapes of mouths. Readers will go on a tour of a healthy mouth, learn what oral disease is, what causes it and why we should care about it. The journey will take people through the history of dentistry and the evolution of oral health over time, and this book explores diet, nutrition and how it links to oral health. Lastly, readers will learn about the role the mouth plays in breathing and how it all connects to the mouth-body connection.

According to Chebbi, mouths are filled with information about our systemic health and now medicine and science are putting the pieces of the puzzle together. Research has intimately linked oral health problems to diseases in other parts of the body. Learning the history of our mouths, what really goes on inside and how it all connects to the bigger picture will help people avoid dental work, but also live healthier, better lives.

Available on Amazon Kindle and in paperback.

Law of Attraction Comes to the Screen

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The Secret: Dare to Dream, starring Katie Holmes, Josh Lucas and Jerry O’Connell, is now available through on-demand platforms such as Apple TV, Amazon Prime Video, VUDU and cable providers. Inspired by the iconic book, The Secret, by author Rhonda Byrne, this feel-good, hope-filled film reminds us all of the power of the Law of Attraction and explores hope and gratitude in one’s darkest days, reminding us that it’s never too late to believe again.

“I think that audiences are going to connect to this film because it brings a lot of hope,” says Holmes. “Hope never goes out of style.” Lucas adds, “Human behavior is always mysterious and particularly when there is an attraction or connection involved.”

For more information, visit TheSecretDareToDream.com.

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news briefs

Tamara Luck, RDN, LDN and Alora Frederick, RDN, LDN

Detox with a Virtually Guided Group Cleanse

Join functional dietitians, Tamara Luck, RDN, LDN, and Alora Frederick, RDN, LDN, for a 10-day virtual group cleanse to help reset the body during the transition into the fall. This gentle cleanse will take place from September 22 through October 1, with a kick-off webinar held on September 15. All webinars will be recorded for individuals that cannot attend them live.

Now more than ever it is important to support the body’s natural processes so that they are balanced and strong.

Additionally, the quarantine may have changed people’s lifestyle habits for better or worse. This cleanse can help naturally support anyone on their health journey or provide a refresh to jumpstart healthy habits.

The cleanse will help participants relieve annoying, unwanted symptoms such as joint pain, rashes, headaches, food sensitivities, brain fog and weight gain/inability to lose weight. This experience is also ideal for anyone that wants to learn from functional dietitians while receiving support in a group setting.

Participants will learn to reconnect with their body and learn the mechanisms of detoxification to feel great during the cleanse and beyond.

Included in the price are $130 of detox supplements, three virtual lectures, a detailed day-by-day plan, access to a private group forum, detox-friendly recipes and daily email support. Supplements will be shipped directly to each participant and access links to private groups will be emailed upon registration.

Cost: $275. For more information and to register, call 781-893-3870 x3, email Nutrition@NaturalCompounder.com or visit Shop.NaturalCompounder.com. See ad on page 3 and Resource Guide on page 30.

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September 2020

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Clinical Studies Find Therapy Reduces Inflammation In exploring the mind-body link that is particularly relevant during the current pandemic, an analysis of 56 randomized clinical studies found that cognitive behavior therapy (CBT) and similar approaches reduced inflammation and enhanced immunity in subjects, reports JAMA Psychiatry. University of California, Davis, researchers reviewed studies that included 4,060 participants undergoing behavior therapy (which seeks to help patients understand and change problematic behaviors), cognitive therapy (which teaches patients how to change negative thoughts or mindset), CBT (that combines elements of both), bereavement or supportive therapy, psychoeducation and other therapies such as stress management. Those that received these psychosocial interventions experienced a 14.7 percent increase in positive immune outcomes such as lower viral load and an 18 percent decrease in negative outcomes, including proinflammatory cytokines, compared with those not receiving therapy. The immunity improvements were strongest among patients that received CBT or multiple interventions.

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Consider Mindfulness for Multiple Sclerosis Mindfulness training may help the estimated 1 million Americans with multiple sclerosis (MS) manage their emotions and process information quicker, according to a new study from Ohio State University. Researchers split 62 people with MS into three groups. The mindfulness group learned such practices as focusing on the breath and doing mental “body scans”.

A second group underwent adaptive cognitive therapy training with computerized games that focused on skills like paying attention, switching focus and planning. The third group was a control. After four weeks, those in the mindfulness group were more likely to report being better able to handle their emotions than those in the other groups. The mindfulness group also had higher levels of cognitive processing speed, a reduction in the time it takes to complete mental tasks, along with increased understanding and response times.

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Halfway in size between sprouts and full-grown plants, microgreens are bursting with nutrients, but have been mostly relegated to garnishes at upscale restaurants. Researchers at Colorado State University, exploring their acceptability, fed 99 people six separate types of microgreens: arugula, broccoli, bull’s blood beet, red cabbage, red garnet amaranth and tendril pea.

The red-colored varieties—beet, cabbage and amaranth—received top marks for appearance, but broccoli, red cabbage and tendril pea scored the highest overall grades. The subjects found the greens were fun (“funfetti”), colorful and attractive. Microgreens, which can be grown quickly indoors year-round with minimal water, offer a possible solution to sustainably feeding the planet, the researchers pointed out.

Exposure to perfluoroalkyl and polyfluoroalkyl (PFAS)—“forever chemicals” often found in nonstick cookware, food packaging and contaminated water—may cause menopause to occur two years earlier in women, according to a new study published in the Journal of Clinical Endocrinology & Metabolism. University of Michigan scientists tracked more than 1,100 women for an average of 17 years and found that those with higher levels of the chemical in their blood experienced menopause an average of two years earlier than those with lower levels. “Even menopause a few years earlier than usual could have a significant impact on cardiovascular and bone health, quality of life and overall health in general among women,” says co-author Sung Kyun Park.

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Boost Fun Nutrition with Microgreens

Reduce PFAS Exposure to Help Delay Menopause

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health briefs

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Researchers estimate more than 1,000 tons of microplastics, equal to more than 123 million plastic water bottles, are deposited from the air into national parks and wilderness areas each year. Utah State University assistant professor Janice Brahney and her team used high-resolution atmospheric deposition data to identify microplastics and other particulates collected over 14 months in 11 national parks and wilderness areas. In a report in Science, they identified the plastic and polymers composition to track its sources and movement, and found that most of the plastics deposited in both wet and dry samples were microfibers sourced from both clothing and industrial materials. Approximately 30 percent of the particles were brightly colored microbeads likely derived from industrial paints and coatings.

Brahney says, “We confirmed through 32 different particle scans that roughly 4 percent of the atmospheric particles analyzed from these remote locations were synthetic polymers.” The same high resilience and longevity that makes plastics useful lead to progressive fragmentation instead of degradation in the environment. Clear and white particles were not included because they did not meet the criteria for visual counting, so estimates of plastic deposition were conservative.

Planetary Planning

Keeping Half the Earth Natural

A study led by the National Geographic Society and the University of California (UC), Davis, published in the journal Global Change Biology compared four recent global maps of the conversion of natural lands to anthropogenic (human activity) land uses. It concluded that if we act quickly and decisively, there is an opportunity to conserve about half of the planet’s ice-free land. The developed half includes cities, croplands, ranches and mines.

The authors note that areas having low human influence do not necessarily exclude people, livestock or sustainable management of resources. A balanced conservation response that addresses land sovereignty and weighs agriculture, settlement or other resource needs with the protection of ecosystem services and biodiversity is essential. Approximately 15 percent of the Earth’s land surface and 10 percent of the oceans are currently protected in some form.

Lead author Jason Riggio, a postdoctoral scholar at the UC Davis Museum of Wildlife and Fish Biology, says, “The encouraging takeaway from this study is that if we act quickly and decisively, there is a slim window in which we can still conserve roughly half of Earth’s land in a relatively intact state.”

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Japanese manufacturer Kuraray has introduced a renewable and sustainable starch-based barrier film called Plantic. The plant-based packaging material can be recycled or composted to achieve a circular product cycle. Conventional packaging made from multiple layers of plastic can cause recovery issues, and perishable food imposes unique demands on wrapping. Plantic packaging washes away or decomposes after use. It includes compostable coffee pouches, as well as a barrier layer to package meat, seafood and poultry products with continuous protection against oxygen and other gases that spoil food. The Food and Agriculture Organization estimates that one-third of all produced food is wasted in the supply chain.

Drawdown Direction Nurses Stand Up Against Climate Change

Nurses, the most numerous and trusted health profession in the world, have organized the Alliance of Nurses for Healthy Environments and partnered with Project Drawdown to significantly impact climate change. Together, they are working to help decrease greenhouse gas emissions and create a healthier future for humans and the planet. Nurses from all specialties and in all practice settings are encouraged to take action in four key areas.

Energy: Supporting a clean energy future by promoting energy efficiency and advocating for a transition to renewable energy.

Food: Committing to a plant-based diet, use of clean cook stoves and reduced food waste.

Mobility: Supporting bike infrastructure, walkable cities and mass transit.

Gender equity: Educating girls and family planning.

Nature-based solutions: Planting trees, protecting tropical forests and forest protection.

Founded in 2014, nonprofit Project Drawdown seeks to help the world reach “drawdown”, the point in time when levels of greenhouse gases in the atmosphere stop climbing and start to steadily decline.

For upcoming events, visit Drawdown.org.

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Airborne Particulates Blanket Wilderness

A Plant-Based Alternative to Plastic

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Plastic Rain

Starchy Solution

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global briefs

Mask Eco-Disposal

How to Dispose of Antiviral Wear

Discarded face masks and gloves littering streets, beaches, parks and parking lots are a sad sight of the times, creating eyesores and more importantly, major contamination risks to pick up and discard. With 88 percent of the world’s population living in countries that have required or advised use of face coverings, disposable face masks number in the billions, especially the commonplace, single-use polypropylene variety.

Along with disposable gloves and sanitary wipes, they are clogging sewers and waterways worldwide and showing up in fish bellies and on ocean floors.

What Not to Recycle

Recycling, the go-to strategy for environmentally conscious citizens, is unfortunately not a good option.

Even in ordinary times, local recyclers won’t accept surgical masks and latex gloves because they jam machinery. Some dedicated providers box up used face masks and gloves and send them to TerraCycle. com, where they are sorted manually and sustainably recycled. The cost for a small box is a hefty $148; MindBodyGreen.com suggests asking grocery stores or retailers to stock some for the community to use.

Instead of recycling, the World Health Organization recommends throwing single-use masks,

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eco tip

gloves and wipes into a covered trash can or bin immediately after use so they are handled as regular trash. Ideally, they should be put in a resealable plastic bag first in consideration of frontline sanitation workers that can become ill from handling virusinfected materials. No mask, glove or wipe should be flushed down a toilet.

Homemade Solutions

For masks, the eco-solution that harbors the lowest carbon dioxide footprint is one made of cloth that is machine-washed and dried after each use at a high temperature or washed by hand in a bleach solution (five tablespoons per gallon of water). University of Chicago researchers found certain fabrics filter out viral aerosol particles almost as effectively as the medical N-95 mask: a layer of a tightly woven cotton sheet combined with two layers of polyester-spandex chiffon, natural silk or flannel, or simply a cotton quilt with cotton-polyester batting . See cdc.gov for instructions for using sew and no-sew masks, and many DIY videos can be found on YouTube using T-shirts, socks and napkins.

Another good eco-strategy is to buy sustainable face masks made from recycled or organic materials (GoodOnYou.eco). In lieu of recycling to help the planet, a donation can be made to an eco-organization that deals with plastic waste, such as PlasticPollutionCoalition.org or OceanConservancy.org.

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business spotlight

Safety First at Johnson Compounding and Wellness

by Nancy Somera

At the very beginning of the pandemic, Johnson Compounding and Wellness (JCW), in Waltham, made swift adjustments in how it conducted its day-to-day business because as Dr. Gary Kracoff, who is a registered pharmacist with a degree in naturopathic medicine, states, “Protecting customers and staff is most important in lieu of profit.” Even before a quarantine was ordered by the state, JCW made the decision to restrict customers from entering the store, instead using video chat, personal shoppers and curbside pick-up to service its clientele. A double-shift schedule allowed for safe distancing between staff members, especially in the compounding pharmacy where prescriptions are formulated without preservatives and other artificial additives to meet a client’s specific dosing needs. Additionally, consultations and monthly lectures all went virtual.

Now that communities are moving through re-opening phases, JCW is continuing with curbside pick-up and allowing 10 customers at a time to come inside as long as they wear a mask, use hand sanitizer upon entering and only handle products that they plan to purchase. Through it all, customers’ needs have continued to be met. “Everyone has had to chip in,” explains Kracoff, and while it hasn’t been ideal, “you do it because you care about yourself, families, co-workers and customers.”

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BACK TO SCHOOL While Kracoff commends Massachusetts on the job it has done in response to SARS-CoV-2, he predicts a surge when colleges, universities and schools start up again, which is why it’s more important than ever for students—and parents Kracoff points out—to support their immune systems. “Kids aren’t immune as we are finding out, and they can pass infection along to parents, grandparents and teachers.” He offers some preventative, immune-boosting, back-to-school tips: 1.

Routinely scrub hands, making sure to get under the nails, for a minimum of 20 seconds.

2.

Parents need to explain and educate their children, but most importantly lead by example. “Kids react by watching parents,” he says. He likens it to wearing a helmet while riding a bike, explaining, “Parents who don’t wear a helmet while demanding their child does is only teaching them that after age 12 a helmet isn’t needed for safe riding.”

3.

Social distance while at school. “This will be difficult for adolescents, especially when you factor in peer pressure,” Kracoff shares. Explain to younger chil-

dren why they won’t be able to share some things at school, like LEGOs, even though they can share them at home.

4.

Ask schools what supplies, such as hand sanitizer and wipes, are needed, and continue to ask throughout the school year. Donate what is actually needed at the time.

5.

Eat a good diet and exercise daily, preferably in the fresh air.

6.

Get a dose of daily vitamin D. “Sunshine is healthy because it helps make vitamin D,” Kracoff explains, “but it can cause skin cancer, too.” He recommends either getting 20 to 30 minutes of early morning sun without sunscreen when the UV index is at its lowest or supplementing with vitamin D3. Having levels checked by a doctor leads to exact dosage needed, but children can start at 400IU and many practitioners recommend 1,000 to 5,000 IU per day for adults).

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Other suggested supplements include, vitamin C (500 mg for children/1,000 to 3,000 mg for adults per day) and quercetin (250 mg to 500 mg twice a day) with zinc (30 mg to 50 mg for adults per day).

SILVER LININGS “Every other generation has had a pandemic,” says Kracoff, who is seeing a silver lining for families that have become increasingly overbooked and time-stressed over recent years.

“For the first time, this generation has families home together for breakfast, lunch and dinner, and people are enjoying the slower pace and more time together as a family.” Spending more time together as a family improves mental health in children, helps them perform well academically, lowers risk of behavioral problems and boosts self-confidence.

The pandemic is far from over, so Kracoff encourages everyone to continue to be diligent. “People are becoming desensitized to COVID-19 and are letting their guard down. The best chance of not getting it is to limit your exposure and keep using all the tools in your toolbox.”

Johnson Compounding and Wellness Center is located at 577 Main St., Waltham. For more information, call 781-893-3870 ext.

2 or visit NaturalCompounder.com. See ad on page 3 and Resource Guide on page 30.

Nancy Somera is the managing editor for Natural Awakenings Boston.

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Emotional Well-Being in the Pandemic Age Self-Care Strategies for Tough Times

by Sandra Yeyati

As the pandemic ravages our country, we are engulfed by a sea of challenging emotions, including fear, loss, anger, disappointment and grief. Compounding the suffering, past emotional traumas and pent-up desires are surfacing and crying for attention. One way to navigate these treacherous waters is by first enveloping ourselves in self-compassion. Next, we can gather the courage to face our fears and experience unpleasant feelings in order to heal them and let them go. Then, we search for and internalize positive emotional states to rewire our brains for positivity. This noble voyage promises immense rewards along the way.

The Cocoon of Self-Compassion

Some of us chase self-esteem like the Holy Grail, yet it eludes us when we need it most.

Faced with a failing grade or cruel insult, our self-worth withers. We can’t understand why we lost it or how to get it back. When we attach our self-worth to achievements or comparisons with other people, self-esteem becomes unstable and unreliable.

Enter self-compassion, the lifechanging perspective of showing kindness to ourselves in any and all situations—a supportive best friend that lives within us and can be accessed any time, every day.

A pioneer and expert in this topic, Kristin Neff believes that self-compassion has three components: a decision to be kind to ourselves, a mindful awareness when we are in pain so that we can seek some

relief and a sense of common humanity or connectedness.

We already know how to be compassionate, says Neff, an associate professor of educational psychology at the University of Texas at Austin and co-author of The Mindful Self-Compassion Workbook. “It’s linked to the parasympathetic nervous system, which is a natural part of our organism. We’re tapping into this way of feeling safe, which is through care, bonding and connectedness.”

Encouraging our friends when they’re feeling down or hugging our moms in the morning is hardwired into us. When we decide to be kind to ourselves, it’s easy to think of what we would say: “I’m sorry you failed that test. You’ll do better next time.

How can I help you?” To lend perspective, add a statement about our common humanity, counsels Neff. “This is hard for everybody. You’re not alone.”

We must be aware of our pain before we can comfort it, and many of us try to suppress or resist pain, choosing to numb it with distractions like alcohol addiction or compulsive shopping. Others may get lost in the storyline of what’s happening and succumb to suffering with no apparent way to obtain relief. Self-pity or self-criticism may creep in.

Mindful awareness is the antidote to these emotional extremes, because it helps us become aware that we are experiencing pain and to stay with that pain long enough to make a conscious decision to take care of ourselves. “One easy thing

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is physical touch,” says Neff. “The first few years of life you have no words, so the body is programmed to respond to touch as a signal of care. Put your hand on your heart or your stomach, or hold your hand. This changes your physiology, activates your parasympathetic nervous system, helps you calm down and helps you feel physically supported. Sometimes, that’s an entryway for people.”

Finding Confidence Through Unpleasant Feelings

Nobody likes to feel sad or embarrassed.

We’d rather have an ice cream cone or turn on the TV. But for Dr. Joan Rosenberg, a prominent psychologist and speaker, uncomfortable feelings present an invaluable opportunity for people to transform into confident individuals that relate to the world around them with authenticity and resilience.

In her book 90 Seconds to a Life You Love, Rosenberg offers a formula—one choice, eight feelings, 90 seconds—to experience and move through eight of the most common unpleasant feelings: sadness, shame, helplessness, anger, embarrassment, disappointment, frustration and vulnerability.

“The choice is to stay aware of and in touch with as much of your moment-to-moment experience as possible and not get lost in avoidance,” she explains, adding that there are more than 30 behaviors, thoughts and emotions that September 2020

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to help identify which of the eight unpleasant feelings it might be, and be curious as to what might have triggered it. All of this will take a few moments. With practice, identification will become faster, easier and more accurate.

“If I have more time, then I can think about whether this is connected to anything else. Is it just one thing that triggered it, or is it like something else that’s happened before?” Rosenberg says. This level of awareness leads to a calming effect, clearer thinking, improved decision making and, perhaps most importantly, an ability to speak authentically.

“If we don’t handle the eight feelings, we don’t feel capable in the world,” she says. The ability to speak adds to that empowerment. “From asking someone to stop a behavior so that you feel safer to telling someone you love them, asking your boss for a raise or letting people know about yourself and your work to garner opportunities and desired experiences—it cuts across every aspect of our lives and is absolutely crucial to our sense of well-being.”

Rewiring the Brain for Positivity

Discoveries in neuroplasticity have revealed that the brain changes throughout life well into adulthood. It’s designed to learn not just ideas and information, but skills, attitudes, feelings and moods. Rick Hanson, a clinical psychologist and author of several books, including Hardwiring Happiness and Resilient, contends that we can develop greater happiness, just

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like we can develop greater depression.

“There’s a lot of research that shows that through deliberate little practices spread out through the day or sometimes more formal practices like psychotherapy or meditation, we can actually produce physical changes in the brain that are now measurable with things like MRIs,” he remarks.

Hardwiring happiness is easy, pleasurable and doesn’t take a lot of time. “If you take care of the minutes, the years will take care of themselves,” says Hanson.

“Little steps gradually move us forward a breath at a time, a minute at a time, a synapse at a time. Bit by bit, we grow the good inside while gradually releasing the bad.”

“Our power to positively influence who we are in small, genuine ways every day is really important to compensate for the brain’s negativity bias, which makes it like Velcro for bad experiences, but Teflon for good ones,” he says. “We evolved a negativity bias over the 600-million- year evolution of the nervous system. Learning from negative experiences and mistakes was a critical survival skill, so we have a brain that is designed to scan for bad news, overreact to it and fast-track it into memory.

It’s not our fault, but it is our responsibility to deal with it by first, feeling the negative without reinforcing it and second, focusing on the positive and taking it in. Gradually, you can give yourself a brain that’s like Velcro for the good and Teflon for the bad.”

Sandra Yeyati, J.D., is a professional writer.

Reach her at SandraYeyati@gmail.com.

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we employ as distractions, including substance abuse, social media, pornography, exercise, obsessive thoughts about body image, humor and denial.

“Be aware of what you’re aware of,” she advises. “If we know that we don’t like feelings, and we know we’ve been engaged in using ways to distract ourselves, then our challenge is to be more awake and aware of those times we do it, and as soon as we start to do the thing and become aware, that’s when we make the decision to stop and ask, ‘What’s really going on?’”

Discoveries in neuroscience suggest that most of us come to know what we’re feeling emotionally through bodily sensations. We might feel heat in the neck and face when embarrassed or a sinking feeling in the chest when disappointed. As feelings get triggered in the body, a rush of biochemicals in the bloodstream activate these sensations and are flushed out of the bloodstream in roughly 90 seconds.

“Most people have the impression that feelings linger a whole lot longer and that they’re going to be overwhelmed by it and never come out of it if they start. But when they understand that what they’re trying to avoid are uncomfortable bodily sensations that help you know what you’re feeling emotionally, and that these are short-lived, most people will start to lean into them, and once they do, their life changes,” Rosenberg says.

To move through bodily sensations, which may come in multiple waves, take deep, slow breaths. Try not to tighten up or clench the jaw and swallow. Notice the location and nature of the bodily sensations

inspiration

The Power of Choice Chaos Makes Room for the New

by Kristi Borst When the Earth rumbles, most people panic. These times can be called crazy, and life is surely changing, yet nature and other creatures on our planet are at peace. They know that all is well.

Change is certainly among us. A tiny virus has revealed a world without borders and an interconnectedness between all people, revealing that what happens across the globe does matter. Issues that have been hidden from view—or that have been consciously and unconsciously avoided—are coming into focus. Collectively we must look, not with scorn or finger-pointing, but with compassion for ourselves and others.

Mother Nature is constantly seeking balance. Sometimes those shifts are a gentle breeze and other times they are volatile. Still, when the Earth shifts, it may be heralding new life, sustenance or abundance.

As more and more people understand our “small world” and our inherent connection, actions and behaviors shift. This creates more balance.

The world is not crumbling, but it undoubtedly is being disrupted, especially old energies and financial models which created and sustained scarcity, fear, hording and imbalance. Early in the pandemic, we saw some people clinging to this model, but that behavior is becoming more and more out-of-place. People have shifted from expecting 20 brands of coffee offered in their store to being grateful there is coffee at all. Perhaps we are evolving for the better.

As a result, an alignment with a collective highest good is emerging.

Many people are realizing they can be happy with much less. Others are understanding, maybe for the first time, the value and impact of one another and the butterfly effect (that small things can have non-linear impacts on a complex system) within our world.

Rumblings might be felt within. Do not fear the rumble, instead let the internal disruptions occur and embrace this amazing opportunity to shed, heal and become more grounded amid anyone else’s perception of chaos. If we look for chaos, we will see and reinforce it. Rather choose to see love and greater good for all and that will become strengthened. Seek to make decisions for the collective good with the intent of helping to change the world through love and compassion. Our focus, intent and energy are important. Awareness leads to choice which creates the power for change.

Kristi Borst, Ph.D., is a spiritual mind-body-spirit-emotions healer, medical intuitive and life-path guide. Her Perspective Reboot energy sessions for individuals and couples offer pain relief, healing acceleration, plus trauma and behavior repatterning. For more information, call 207-216-0473 or visit HealingResonance4.me. See Resource Guide on page 31.

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Spice Up Health Using Herbs for Flavor and Medicine

by April Thompson Herbs add lush flavor to all kinds of dishes, and they are culinary friends that bring the benefits of helping to restore and maintain health. “Food is medicine, and herbs bring out the medicinal properties of food,” says Kami McBride, of Sebastopol, California, author of The Herbal Kitchen: Bring Lasting Health to You and Your Family with 50 Easy-to-Find Common Herbs and Over 250 Recipes. “The spice rack is a relic from another time when we knew how to use herbs and spices to optimize health and to digest our food.”

To get a medicinal dose of an herb, consider making teas, vinegar extracts or pestos, says Brittany Wood Nickerson, the Conway, Massachusetts, author of The Herbalist’s Kitchen: Delicious, Nourishing Food for Lifelong Health and Well-Being. “Parsley, for example, is a nutrient- and vitamin-rich herb. If you garnish with parsley, you won’t get a significant amount of vitamin C, as you would if you make a pesto from it.”

Salads can also pack a healthy dose of herbs into a meal, says Martha’s Vineyard resident Holly Bellebuono, an herbalist and author of The Healing Kitchen: Cooking with Nourishing Herbs for Health, Wellness, and Vitality. “So many herbs, including violets, mints and red clover, can just be tossed fresh into a salad, offering both fiber and minerals.”

Vinegars are one of Bellebuono’s go-to methods to incorporate herbs into a diet, infusing fresh or dried herbs into red wine or apple cider vinegar for salad dressings and other uses. “Vinegar is great at extracting minerals from herbs and making them more bioavailable,” she says.

Drying herbs does not diminish their medicinal properties, but rather concentrates their essence, as it removes excess water, according to Bellebuono. “Dried and powdered herbs are a great way to preserve the garden harvest and add herbs into everyday dishes.

You can throw a teaspoon of turmeric, a wonderful anti-inflammatory herb, in spaghetti sauce or oatmeal, and you won’t even notice it,” she says.

Best Herbal Buddies While Mediterranean herbs like oregano and basil are often at the front of the spice rack, Nickerson also suggests lesser-used herbs such as sour sumac, anise-accented tarragon and versatile, yet often discarded orange peels, which can be added to soups 20

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along with fennel seed and bay leaves for a complex flavor. Thyme is another of Nickerson’s favorites, a hearty herb for fall dishes that’s also a powerful antifungal and aids with digestion, lung health and detoxification.

While some may think of parsley as a garnish, “It offers incredible freshness and livens up almost anything,” says Nickerson. “I use it as a vegetable and make a salad of its leaves or add handfuls of it into a quiche. Parsley is loaded with vitamins and minerals, and has detoxification properties.” Adding it near the end of cooking maintains its vibrant flavor and color, she notes.

McBride loves versatile herbs like mint and coriander that can be used in sweet and savory dishes with antimicrobial properties that help fight colds and flu.

She also keeps salt shakers on the table filled with spices like cardamom, an antibacterial, anti-spasmotic and expectorant, to sprinkle onto beverages and dishes. Bellebuono also recommends infusing honey with herbs such as sage or oregano that support the immune system.

Herbal-Aided Digestion All herbs, whether leafy, green culinary herbs or spices like coriander and clove, are carminative, meaning they help digest food, McBride says. “Digestion can use up to 40 percent of your day’s energy, which is why you often get a nap attack after a big meal. Every meal needs a carminative, even if it’s just black pepper, which is one of the problems with most fast food.”

Pungent and bitter herbs, in particular, support digestion and absorption of nutrients and make them more bioavailable, says Nickerson: “Activating the taste buds dedicated to sensing bitter stimulates the digestive system.” A salad of bitter greens, for example, can help prepare digestion of a heavier meal to come, whereas a post-meal aperitif can help with digesting the food afterward.

“It absolutely adds up when you add small doses of herbs to your meals every day,” McBride advises. “Many Americans suffer from gastrointestinal inflammation from modern diets and lifestyles, and herbs can help reverse that. Your gut gets a little healing every day.”

April Thompson is a Washington, D.C., freelance writer. Connect at AprilWrites.com.

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conscious eating

Some Herbal-Aided Delights Toast the pumpkin seeds in a skillet over medium heat, stirring often, until they are lightly browned, have puffed up and begin to pop—4 to 7 minutes.

Combine the oil, lemon juice, vinegar, mustard, shallot, tarragon and salt in a bowl and whisk together. Stir in any grapefruit juice that may have puddled on the cutting board while sectioning the fruit.

Pour the dressing over the spinach. If any dressing is left over, it will keep in the fridge for up to a week. Toss the spinach well, then add the grapefruit and pumpkin seeds and toss gently again to combine.

Recipe and photo from Recipes from the Herbalist’s Kitchen by Brittany Wood Nickerson.

Spinach & Grapefruit Salad with Toasted Pumpkin Seeds

Meanwhile, combine the feta in a bowl with the mint, minced chives and chive florets. Add enough of the oil to moisten then season with salt and pepper to taste.

Mix well.

Remove the baguette from the oven and slice along the diagonal. Arrange on a platter with 1 to 2 tablespoons of the bruschetta mixture on each slice. Drizzle with a little more oil and serve.

Note: For the bread to be crisp throughout rather than soft on the inside and crispy on the outside, slice it on the diagonal to start with, brush each piece with olive oil and bake on a baking sheet at 325° F for 5 to 7 minutes until crispy.

Recipe and photos from Recipes from the Herbalist’s Kitchen by Brittany Wood Nickerson.

The floral notes of tarragon in the dressing and the juicy, sour grapefruit invigorate the senses and wake up the digestive processes.

Yields: 4 to 6 servings 8 oz spinach (about 4 packed cups) 1 large or 2 medium-size grapefruits ½ cup pumpkin seeds

Cilantro Pesto Yields: about ½ cup

Dressing ½ cup olive oil 1 Tbsp lemon juice 1 Tbsp white wine vinegar 1 tsp Dijon mustard 1 Tbsp finely minced shallot 1 tsp finely chopped tarragon Pinch of salt

Mint and Feta Bruschetta with Chive Blossoms Yields: 4 servings as an appetizer

Tear the spinach into bite-size pieces, if necessary, and place in a large bowl.

Cut the top and bottom off the grapefruit so that the flesh of the fruit is exposed so it sits flat on a cutting board. Cut the peel and pith from the fruit using a sharp knife or vegetable peeler.

Set the grapefruit on one of its flat ends on a cutting board. The sections of the fruit will face up. Cut out the sections, slicing from the outside toward the center of the fruit, just inside the membranes.

Leave the sections whole or cut them into bite-size pieces.

½ cup fresh chive blossoms (can be substituted with other edible flowers or left out) 1 French baguette ½ lb feta cheese, crumbled, or a vegan alternative 1 cup chopped fresh mint ½ cup minced chives (can be substituted with scallions) 2-4 Tbsp olive oil Salt and freshly ground black pepper Preheat the oven to 325° F. While the oven is heating, pull apart the chive blossoms, removing the central stem and plucking the tiny purple florets.

Set the baguette in the hot oven and bake for 7 to 10 minutes, until the edges are crispy, but not browned.

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2 Tbsp (heaping) walnuts 2 cups packed cilantro leaves and stems (one large bunch) 2 garlic cloves 2 Tbsp olive oil Salt and freshly ground pepper Soak the walnuts overnight in enough water to cover them. (This makes them easier to digest and helps remove some of the bitterness in the skin.)

Drain and rinse the walnuts. Combine them with the cilantro, garlic, oil and salt to taste, and a few grinds of pepper in a food processor. Blend until smooth.

Taste and adjust the seasonings as necessary. The pesto will keep for 5 to 7 days in the fridge or for 6 months or more in the freezer.

Recipe and photo from Recipes from the Herbalist’s Kitchen by Brittany Wood Nickerson.

September 2020

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fit body

Yoga for Every Body Adaptive Ways Ease Pain and Immobility

by Marlaina Donato

Taming chronic pain, restoring energy reserves, improving heart health and relieving symptoms of depression and anxiety are only a few of the science-backed perks of spending time on a yoga mat. However, misconceptions about this ancient practice can make yoga seem intimidating for individuals that could benefit the most from it.

Adaptive yoga, designed for people challenged by injury, chronic pain, autoimmune disease or debilitating conditions like multiple sclerosis, can foster perhaps unexpected gains through the use of props, chairs, wall space and even countertops. From wheelchair-bound veterans to seniors with compromised balance, adaptive yoga offers new horizons for achieving well-being.

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Yoga’s gentle influence goes beyond physical benefits. A 2017 British study published in the Journal of Pain Research found people with spinal cord injuries that took sitting yoga classes twice a week for six weeks were less depressed, more self-compassionate and more mindfully in the moment than those in a control group.

Empowerment, Not Perfection “Yoga is for any body, no matter the size, shape or color. It’s not about designer clothing, athletic ability, talents or perfection in the pose. Adaptive yoga is a movement to change this misconception and mitigate the anxiety to try yoga,” says Mindy Eisenberg, a Detroit-area certified yoga therapist and author of Adaptive

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Yoga Moves Any Body: Created for Individuals with MS and Neuromuscular Condition and the accompanying Adaptive Yoga Cards. For Eisenberg, the focus is about the internal experience, healing and most of all, “the sense of joy that comes from a regular practice.”

Ora Ramat, owner of the Wagging Tail Yoga Studio, in Bethel, New York, witnesses remarkable, everyday mastery in her students through adapted poses. “Many of my students are 40 to 95 years young, and the range of modification I do with them is endless,” says Ramat, who underscores the importance of listening to the body. “I learned the hard way 17 years ago when I first became a teacher. I am gentle with myself if I am unable to do a pose and embrace the modification. I go deeper in my poses now than when I was younger.”

Freedom Through Support “Our students have a wide range of health conditions including spina bifida, arthritis, MS, cerebral palsy, Parkinson’s disease, fibromyalgia, stroke, chronic obstructive pulmonary disease, paraplegia, epiphyseal dysplasia, Ehlers-Danlos syndrome, chronic back pain and more,” says Miranda McCarthy, CEO of Wavelength VR (WavelengthVR.com), a healthcare company that produces a library of science-supported content for pain management without medication. The London-based creator of Adaptive Yoga LIVE, which offers seated online classes, knows firsthand how yoga can change lives.

“Until I found adaptive yoga, I felt like I was constantly at war with my body,” she says. Diagnosed with rheumatoid arthritis at the age of 2 and the youngest recipient of bilateral hip replacement surgery in the U.S., McCarthy thought she knew her body inside and out. After 40 surgeries and decades of rehabilitation and medication, she went through a radical shift in perspective. “When I discovered adaptive yoga, I soon realized my relationship with my body had only just begun.”

Eisenberg highlights the internal process that adaptive yoga can catalyze: “The energy and sensation that yoga students feel on the inside is much more important than what the pose looks like on the outside.” Items such as chairs, blocks, straps, blankets and bolsters are used to make traditional postures more accessible to those with physical challenges and to ensure safety. “Using props is not a sign of weakness or inferiority. We even use ambulatory devices such as a cane as a prop. Those who require assistive devices cease to see them as a hindrance. In fact, they become an accessory,” says Eisenberg.

For McCarthy, the biggest takeaway is simple, yet profound self-acceptance.

“I no longer judge myself or compare myself to able-bodied people. I gained a newfound love for my body and a love for myself.”

Eisenberg affirms, “It’s exciting to realize that our bodies are so much more capable than we thought, and we learn that we are not defined by our individual disease or limitations. As my teacher Jon Kabat-Zinn says, ‘As long as you are breathing, there is more right with you than wrong.’”

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healing ways

Natural Antivirals Help in Staying Strong and Healthy

by Ronica O’Hara In these sobering times, we must use every weapon in our arsenal against invasive viruses, including often-overlooked natural remedies with antiviral properties.

As is also the case with pharmaceutical agents, natural approaches have not been shown to stop an aggressive virus in its tracks, but they may ameliorate symptoms. “Nutrition and supplementation are unlikely to prevent an infection, but they may help prevent the infection from becoming symptomatic or severe,” explains Leo Galland, M.D., a global leader in functional medicine and author of Power Healing: Use the New Integrated Medicine to Heal Yourself.

Eating healthy foods, sleeping seven to nine hours a night and exercising at 24

least 150 minutes a week are also key in fortifying our natural defenses against viruses. Steps still necessary for COVID-19 protection include hand-washing, maskwearing, social distancing and sterilizing objects and surfaces.

BASELINE PROTECTORS Scientists report that some vitamin and mineral deficiencies appear to be linked to poor COVID-19 outcomes, while adequate levels help combat other viruses.

ConsumerLab.com, which provides comprehensive research overviews and information on nutritional products, lists these natural supplements as potential aids against COVID-19, although at this early stage, none have been proven to work:

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Vitamin D: According to Galland, vitamin D “stimulates your immune system to produce factors called defensins and cathelicidins that kill viruses.” People with levels below 30 nanograms per milliliter (ng/mL) were 45 percent more likely to test positive for the coronavirus and 95 percent more likely to be hospitalized, Israeli researchers found. Getting three 30-minute sessions of sun exposure a week and eating D-fortified foods raise levels, and supplementing with up to 2,000 international units daily is generally considered safe.

Zinc: “Zinc throws a wrench in the viral replication machine and helps fight infections by boosting the production

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of antibodies,” says Nicole DeMasi, an integrative dietitian nutritionist in Los Angeles. Zinc lozenges may ward off the coronavirus in the upper respiratory tract. The recommended dosage is 15 to 30 milligrams (mg) a day for up to two weeks.

Vitamin C: A cup of orange juice, tomato juice or a kiwi supplies most of the minimum recommended intake of vitamin C, a vital supplement for white blood cells that fight viral infections.

Supplementing with 1,000 mg daily is also safe. Intravenous megadoses are being studied for critically ill COVID-19 patients, but no evidence exists so far that higher levels prevent infections, reports ConsumerLab.com.

Potassium: A critical antiviral mineral and electrolyte, low levels of potassium were found in 61 percent of 175 Chinese patients hospitalized with COVID-19, making them more prone to heart damage, reports the Journal of the American Medical Association. Foods that boost levels include potatoes, squash, lentils, spinach, avocados, bananas and raisins.

SUPPLEMENTAL SUPPORTERS When choosing supplements proven to be effective, “Much of what we know and can apply is based on our previous research on viruses of the past,” says Monisha Bhanote, M.D., an integrative physician in Jacksonville Beach, Florida. Here are some good choices.

FIGHTIN’ FOODS To lower the inflammation linked to poor viral outcomes, integrative physician Monisha Bhanote, M.D., recommends a predominantly whole foods diet with at least five to seven servings of vegetables and two to three servings of fruit a day.

Quercetin-rich foods, such as apples, onions, broccoli, raspberries, parsley and celery are especially important, she says, because the bioflavonoid enhances zinc’s antiviral actions: “It functions as a zinc ionophore, chelating zinc and transporting it into the cell cytoplasm.” Quercetin can also be taken as a supplement in doses ranging between 500 and 1,000 mg daily.

Garlic has potent antiviral and antibacterial properties, and can be cooked into food, eaten raw in salads and dressings or obtained from capsules of allicin, the active component.

Green tea has epigallocatechin gallate, a compound with “a wide range of antiviral activity, especially in the early stages of infection, by preventing viral attachment and entry into the cell,” says Bhanote. Aim for three to five cups a day.

Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

Melatonin: Known best as the hormone that regulates sleep, melatonin also supports antiviral immunity and helps control inflammation in viral infections. A study of 11,672 people tested for COVID-19 found that those taking supplemental melatonin were less likely to test positive, and a clinical study is underway to see if 2 mg a day helps protect healthcare workers. Typical dosages range from 0.3 to 3 mg.

Licorice Root Extract: This herb contains a substance called glycyrrhizin that makes it hard for a virus to attach to and invade a cell and hinders its ability to replicate, slowing the spread from one cell to another. Chinese doctors used it with other traditional herbs to combat COVID-19, and studies have shown it effective against an earlier coronavirus, as well as against HIV, herpes, viral hepatitis and respiratory infections. For dosage, follow package directions. People with high blood pressure, congestive heart failure, kidney disease or low potassium levels are advised against its use.

Astragalus: Known as huang qi, astragalus “is one of the most powerful herbs used in Chinese medicine for people with weakened immune systems,” says Tsao-Lin Moy, a New York City acupuncturist and herbalist. It’s best taken as a hot or cold tea using tea bags or the root itself.

Andrographis: This herb has long been used for colds and throat infections in China and India, and may prevent flu viruses from binding to cells. In a Swedish study, flu patients that took an andrographis extract along with Siberian ginseng recovered more quickly with fewer complications than those given a U.S. Food and Drug Administration-approved flu medication.

Because of its potency, it’s best to consult a health practitioner to avoid interactions. The recommended dosage is 400 mg twice a day.

Learn More Coronavirus Handbook by Leo Galland, M.D.: A comprehensive look from an integrative physician at coronavirus mechanisms, nutritional strategies and supplements. DrGalland.com/coronavirusprotection-protocol Coronavirus Information Center: Up-to-date information on natural remedies and nutritional supplements. ConsumerLab.com/coronavirus

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September 2020

25

PLANT MEDICINE

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Ouch!

Treating Pain with Cannabis

by Matthew Herrold

Treating pain with cannabis medicine is a controversial topic. After all, cannabis is still a Schedule I drug in the eyes of the U.S. Food and Drug Administration (FDA). That means it is considered to be the same as heroine and remains in a category with the FDA that acknowledges no known medicinal value. Meanwhile, doctors like Ethan Russo, Raphael Mechoulam, Donald Abrams and Manuel Guzman work hard to show that this statement by the FDA is wrong. Numerous scientific papers paint a promising picture, yet until laws change, pharmaceutical companies are happy to stay away from exploring cannabis medicine’s potential.

The FDA’s infamous position on cannabis is easily credited to a lifelong mission by Harry J. Anslinger to demonize the plant.

Time has shown that his efforts were destructive and required the suppression of validating research that opposed his view. Though based on false information, the propaganda campaign he orchestrated was brilliant and shaped our world’s view on cannabis. Persons interested in educating themselves can start with the documentary, Grass (1999). The film boasts commentary by longtime cannabis advocate, Woody Harrelson, and a concentrated collection of Anslinger’s actual propaganda that was broadcasted across America for decades.

Studies that counter the positive results in cannabis medicine’s success to treat pain are often flawed or target the wrong kind of pain. These studies were flawed in two ways. First, the researchers measured responses to extremes of pain, rather than to more typically painful sensations. Sec-

ondly, researchers failed to demonstrate that other painkillers could work under their experimental conditions. The objective and qualified minds of many scientists and doctors researching cannabis see a very different picture.

Pain treatment is a significant and promising area of interest in cannabis medicine. While there is a pharmaceutical called Sativex approved for pain treatment, it is important to note that this is an isolated 1:1 CBD:THC oromucosal spray.

The entourage effect theory points out that cannabinoids can amplify each other for a higher cumulative therapeutic value. There’s also evidence to suggest that other compounds like terpenes and flavonoids may contribute useful effects and further compliment this theory.

According to Harvard Health Publishing, CBD may offer an option for treating different types of chronic pain. A study from the European Journal of Pain showed, using an animal model, CBD applied on the skin could help lower pain and inflammation due to arthritis. Another study demonstrated the mechanism by which CBD inhibits inflammatory and neuropathic pain, two of the most difficult types of chronic pain to treat. More study in humans is needed in this area to substantiate the claims of CBD proponents about pain control.

The target of effective cannabis pain applications does not seem to be making a person impervious to pain caused by an external force. Rather, cannabis medicine brings exciting results when targeted on hard to treat pain, sometimes where opiates fail. The editor-in-chief of the Amer-

Be Besure suretotolet letour ouradvertisers advertisersknow knowyou youfound foundthem theminin

ican Journal of Endocannabinoid Medicine, Jahan Marcu, Ph.D., says that cannabis medicine seems to be most successful in treating pain that’s chronic like neuropathic pain from chemotherapy, diabetic complications, pain from muscle spasms and degenerative, hard-to-resolve pain like the symptomatic pain from multiple sclerosis.

There are emerging ways to hone in on what medicines will be most effective.

It is likely that in the future DNA testing will be used as a commonplace way to identify which cannabinoids and terpenes work best with individual bodies.

In the meantime, the best approach is for people to talk openly with their physician while they also find a cannabis medical clinic to certify them as a patient in Massachusetts.

Individuals should work with their healthcare team to set expectations and goals for their cannabis pain treatment. The most common recommendation is to start with CBD and slowly add THC to their regimen in small increments. Common CBD:THC ratios are anywhere from 10:1 down to 1:1. People can work with a qualified healthcare agent and a knowledgeable dispensary agent to refine their serving size. A healthy lifestyle will always compliment cannabis treatments for best results.

Matthew Herrold is a certified wellness program coordinator and currently helps to develop the Massachusetts marijuana industry through branding and education. Connect at Matthew.Herrold@gmail.com.

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JOHNSON COMPOUNDING AND WELLNESS

John Walczyk 577 Main St, Waltham, MA 02452 781-893-3870 • Fax: 781-899-1172 John@NaturalCompounder.com NaturalCompounder.com 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 3.

Dentist BOSTON DENTAL WELLNESS

Dr. Iveta Iontcheva-Barehmi DMD, MS, D.SC. 1842 Beacon St, Ste 305, Brookline, MA 617-868-1516 BostonDentalWellness.com 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 23.

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

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 11.

Frenectomy (Tongue/Lip Tie Release) DENTISTRY BY DR. DAVID Martin Kaplan, DDS 563 Main St, Bolton, MA 978-779-2888 BoltonDental.com

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 11.

Functional Dietitian TAMARA LUCK, RDN, LDN

Johnson Compounding & Wellness 781-893-3870 x 104 Tamara@NaturalCompounder.com Tamara Luck, RDN, LDN, is excited to help you along your wellness journey. She uses a whole body and functional nutrition approach to help you reach your goals related to gut health, anti-inflammatory lifestyles, weight loss and optimizing your overall wellness. See ad on page 3.

Integrative Veterinary Medical Care MASH MAIN ST ANIMAL SERVICES OF HOPKINTON Margo Roman, DVM 72 W Main St, Hopkinton, MA 01748 508-435-4077 MASHVet.com

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 7.

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Boston | NaturalAwakeningsBoston.com

Intuitive Life Coaching SCOTT DORY CERTIFIED LIFE COACH 954-770-0052 ScottHasHeart@gmail.com ScottDory.com

Intuitive life coaching for career, health and relationships. I use my intuitive skills to identify and remove subconscious blocks.

Attract your dream life with ease.

Mind-Body Medicine BODYMIND REPATTERNING

Alison Shaw APRN, LMT, CEH 109 Massachusetts Ave Lexington, MA 02420 781-646-0686 Alison@BodymindRepatterning.com BodymindRepatterning.com 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 9.

Naturopathic Medicine GARY KRACOFF, RPH & NMD

Johnson Compounding and Wellness 781-893-3870 Gary@NaturalCompounder.com Dr. Gary Kracoff provides guidance 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 on page 3.

Reiki

Tantra/Sacred Sexuality

BOSTON REIKI MASTER

SACRED TEMPLE ARTS

34 Lincoln St, Newton Highlands 617-633-3654 BostonReikiMaster.com 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.

Sacha L. Fossa, Masters Health Arts & Sciences, Certified Sex & Tantric Educator, Licensed Erotic Blueprint Coach, Healing Arts Practitioner 978-309-9399 SacredTempleArts.com 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 9.

BRENNER REIKI HEALING

324 Central St, Newton 02466 617-244-8856 Elise@BrennerReikiHealing.org BrennerReikiHealing.org

Wellness Resources

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.

Spiritual Energy Healing KRISTI BORST, PHD

Healing Resonance Wells, ME 207-216-0473 Phone/Skype worldwide ReleaseItAll.US Inner child healing/reconnection, getting unstuck from trauma/abuse, energy balancing, pain release. Healing Resonance LLC with Kristi Borst spiritual healer/medical-emotional intuitive. Support for healing: mentally, emotionally, spiritually, physically. All ages; private, couples, groups.

BETH GARDNER

Acton Pharmacy Keyes Drug West Concord Pharmacy BGardner@DinnoHealth.com 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.

Yoga CECILE RAYNOR

Certified Alexander Technique Teacher; Certified Thai Yoga Therapist 33A Harvard St, Brookline, MA 02445 617-359-7841 CecileRaynor.com 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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September 2020

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