Natural Awakenings Greater Boston/Rhode Island November 2023

FREE

H E A LT H Y L I V I N G | H E A LT H Y P L A N E T

Plant-Forward Recipes for the Holidays

THE JOYS OF MINIMALISM A Rich Life With Less Stuff

Eco-Living GREATER BOSTON/RHODE ISLAND EDITION

NOVEMBER 2023

Be sure to let our advertisers know you found them in

November 2023

3

ONLINE EXCLUSIVES

DEPARTMENTS 7 news briefs 12 event spotlight 14 health briefs 15 global briefs 16 eco tip 17 business spotlight 20 healing ways 26 fit body 28 conscious eating 34 inspiration 35 resource guide

THE MAGIC OF PARENTCHILD SYNCHRONY How Skin-to-Skin Contact Helps Development

RESPONSIBLE PET ADOPTION Guarantee a Forever Home for a Furry Friend

Never miss an issue! SCAN code to sign up

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE: To advertise with Natural Awakenings or request a media kit, please contact us at 617-906-0232 or email Sales@ NaturalAwakeningsBoston.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS: Email articles, news items and ideas to: Editor@NaturalAwakeningsBoston.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS: Visit NA-GBRI.com for guidelines and to submit entries. Deadline for calendar: the 10th of the month.

Check out these articles you can only find online!

4

NATIONAL MARKETS: Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-206-2000. For franchising opportunities call 239-206-2000 or email Natural Awakenings@ KnoWEwell.com.

Greater Boston/Rhode Island Edition | NA-GBRI.com

Natural Awakenings | Greater Boston/Rhode Island | November 2023 issue

20

22

17 REBALANCE YOUR ROUTINE

18 THE JOYS OF MINIMALISM

A Rich Life with Less Stuff

20 LUNG MAINTENANCE 101 Natural Strategies to Breathe Easier

22

28 26 HOLIDAY WORKOUTS

Tips for Staying Motivated

CONSIDERING WHETHER A DAILY MULTIVITAMIN IS ENOUGH

28

25

Festive Foods Everyone WIll Crave

HYPNOSIS MEETS MINIMALISM Simple Healing in a Complex World

Be sure to let our advertisers know you found them in

PLANT-FORWARD HOLIDAYS

34 A PEBBLE OF KINDNESS IN THE STAGNANT POND November 2023

5

HEALTHY LIVING HEALTHY PLANET

letter from the publisher Our feature story this month, “The Joys of Minimalism, A Rich Life with Less Stuff,” by Carrie Jackson, struck a chord for me as I sit to write this month's letter with a dumpster in the driveway. A broken water heater led to the lifting of what were discovered to be asbestos floor tiles in my basement. After all the water was cleaned up and the waterdamaged mountain of accumulated “stuff” was identified and isolated, I had the idea that I would hold off on having the asbestos abatement done until I was able to go through the rest of what lurks beneath the main living area in my home. That was late March. Springtime came and my dreams of dutifully clearing what amounts to a lifetime of clutter dashed away like a firefly on a summer night. I’ve had this dream before. You may know the one; “I’m going to go through one box a week and make those hard decisions of what to keep, give away or discard.” It sounds good, but for many of us, we never quite get around to it. While the presence of the dumpster is a good indicator that there’s been some progress, there’s still a long way to go. My favorite advice from the article is to find someone who is not attached to all the memories that have been stored away in the dark to help. As Jackson shares, unbiased guidance can help diffuse any emotional conflicts that may arise from the attachment we feel to our stuff. As I think about the memories attached to those hidden away belongings it brings up a feeling of gratitude. I am grateful that I still have the memories in my heart and mind when so many are afflicted with the horrifying effects of Alzheimer’s or dementia. And this says nothing of the burdens these diseases lay on patients’ loved ones. Last month, in partnership with our parent company, KnoWEwell, Natural Awakenings sponsored a screening of the new documentary film, Memories for Life, Reversing Alzheimer’s. The film features hope-offering stories of the first patients successfully reversing their symptoms using a personalized health protocol developed by neurologist Dr. Dale Bredesen. The accumulation of Bredesen’s life’s work presented in the film offers compelling evidence that those in the early stages of the disease’s progression have much to be hopeful for. If you or someone you love falls into this category, I’d recommend checking it out. Starting on November 15, the film will be available for streaming at MemoriesForLifeFilm.com. May you be blessed this holiday season by the creation of joyful memories with your loved ones, far and near. Peace,

Contact me at: Maisie@NA-GBRI.com

A Special Thank You to Our Sponsors:

GREATER BOSTON/ RHODE ISLAND EDITION PUBLISHER Maisie Raftery MEDIA SALES EXECUTIVE Lauri Fazikas EDITOR Randy Kambic ADMINISTRATIVE ASST. Carolyn Coogan DESIGN & PRODUCTION Courtney Ayers Zina Cochran CONTRIBUTING WRITERS Marlaina Donato Michelle Douglas Wendy Nadherny Fachon Veronica Hinke Carrie Jackson Sheila Julson Gary Kracoff Kiki Powers

CONTACT US P.O. Box 6032 Warwick, RI 02887 Phone: 617-906-0232 NA-GBRI.com Maisie@NA-GBRI.com Sales: 401-996-8935 • Lauri@NA-GBRI.com SUBSCRIPTIONS Subscriptions are available by sending $29 (for 12 issues) to the above address.

NATIONAL TEAM

CEO Kimberly B. Whittle National Editor Sandra Yeyati Editor Brooke Goode Copy Editor/Proofreader Melanie Rankin Design & Production Gabrielle W-Perillo National Advertising Lisa Doyle-Mitchell

CONTACT US Natural Awakenings Publishing Corporation 350 Main St., Suite 9B • Bedminster, NJ 07921 Ph: 239-206-2000 NaturalAwakenings@KnoWEwell.com © 2023 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment. Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

Visit: NaturalAwakeningsBoston.com/pages/sponsors for special offers. 6

Greater Boston/Rhode Island Edition | NA-GBRI.com

Natural Awakenings is printed on recycled newsprint with soy-based ink.

news briefs

Learn About the Benefits of Floatation and Light Therapy

Drip Luxury Float Spa, co-owned by David and Yessenia Brayton and based in East Providence, Rhode Island, invites the public to visit their vendor booth at the Natural Living Expo on November 11 and 12 at the Best Western Royal Plaza Trade Center, in Marlborough, Massachusetts, from 9:30 a.m. to 4:30 p.m. both days. The Braytons are looking forward to educating the public there about the health benefits of floatation therapy and sharing information about the services and healing environment their business has to offer. Floatation therapy is known to help relieve occasional to severe back pain, reduce stress, anxiety and depression while also increasing muscle recovery, sleep quality, creativity, focus and cognitive function. It's a valuable tool for personal growth and self-discovery. Drip also plans to host their first pop-up event in mid-November to showcase their RoXiva light therapy machine. Both flotation therapy and light therapy are available at Drip under one roof and the two therapies complement each other, especially when light therapy takes place prior to floating, because it allows the mind to relax and “get in the zone” without having to be acclimated to the environment. For details about the Natural Living Expo, see our Event Spotlight, on page XX. Drip Luxury Float Spa is located at 134 Taunton Ave., in East Providence, RI. For more information including the date of the pop-up event, call 401-827-1766, email info@DripRI.com or visit DripRI.com. See ad on page 3 and Resource Guide on page 36.

From Chronic Pain to Healing

Cecile Raynor, founder and manager of Cecile’s Wise Ways, will lead an in-person From Chronic Pain to Healing to the Lightness of Being workshop from 11 a.m. to 12:20 p.m. on November 18 in South Brookline, Massachusetts. Participants will learn a unique approach to healing chronic tension and pain, and experience its effect through movement and hands-on, small-group demonstrations that will involve everyone. Participants will connect to increase ease of movement and improve posture through a mix of standing, sitting and lying down movements. “Many people suffer from a kind of avoidable chronic tension or pain that is not commonly known,” says Raynor. “I’ve developed a way to identify its underlying cause and address the movement and posture that affects it. The impact of this unique approach which has benefitted many for the past 30 years can be felt by participants in this workshop [which will also] help you experience the magic of your body wisdom and gives you the hope you lost when trying solutions that came from outside of you. Leave feeling relaxed and hopeful!” Cost: $80. Location: 397 VFW Pkwy., South Brookline, MA. For more information or to register, call 857-245-9488, email CecileRaynor@gmail.com or visit CecileRaynor.com. See Resource Guide on page 35. Be sure to let our advertisers know you found them in

Individualized Care. Exceptional Service. DINNOHEALTH.COM

FOLLOW OUR LATEST NEWS & EVENTS

NEW Zoom Lectures Check our website for upcoming lectures

PLEASE CLIP-N-SAVE

20% OFF

HIGHEST COST SUPPLEMENT ON YOUR NEXT VISIT. Prescriptions not included

OUR LOCATIONS Acton Pharmacy ActonPharmacy.com 978.263.3901 563 Mass, Ave., Acton, MA 01720

Keyes Drug KeyesDrug.com 617.244.2794 2090 Comm. Ave., Newton, MA 02466

Theatre Pharmacy TheatrePharmacy.DinnoHealth.com 781.862.4480 1784 Mass. Ave., Lexington, MA 02420

West Concord Pharmacy WestConcordPharmacy.com 978.369.3100 1212 Main St., Concord, MA 01742 November 2023

7

news briefs

Experience the Energy Enhancement System

Quantum Energy Wellness, in West Warwick, Rhode Island, provides the Energy Enhancement System (EES), a cutting-edge way to enhance healing. A groundbreaking technological breakthrough advancement conceived more than four decades ago by Dr. Sandra Rose Michael, it harnesses the fundamental principle that energy pervades all aspects of our existence and operates on the understanding that energy is both within and surrounds us in various forms. Owner Lyanne Perrasy explains, “An amalgamation of features epitomizing a holistic approach, nurturing the triad of mind, body and soul, EES bridges between cutting-edge science and holistic wellness, offering a unique experience that transcends the conventional paradigms of rejuvenation and healing.” This remarkable technology orchestrates the generation of multiple bio-active energy fields, each with distinct properties. These encompass hertzian fields and non-hertzian, linear 5th dimensional scalar fields. These energy fields play a pivotal role in leading to many health benefits including cell regeneration, cellular detoxification, heightened immune functionality, pain alleviation, mood elevation and a surge in overall energy levels. Location: 693 Quaker Ln., West Warwick, RI. For more information or to make an appointment, call 401-228-9100, email LyannePerras27@gmail.com or visit Quantum EnergyWellness.net. See ad on 3 page and Resource Guide on pages 36, 37 and 38.

If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward. ~Martin Luther King Jr.

8

Greater Boston/Rhode Island Edition | NA-GBRI.com

news briefs

EDUCATE. CONNECT. THRIVE. Make an IMPACT in your community. Place your ad here! Contact Lauri:

Early-Bird Savings for 2024 Retreat in France

401-996-8935 Lauri@NA-GBRI.com

Benjamin Blackett, a Life Mastery Consultant, TranscenDance Facilitator and founder of A Creative Healing Place, will lead a France Kickstart Your Dreams Retreat to the captivating south of France from June 7 to 14, 2024. Those that register by November 15 for this extraordinary, life-changing experience—featuring transformative workshops and motivational talks; opulent accommodations; delving into the region’s rich and vibrant culture and history; exquisite cuisine; paddleboarding; extraordinary views of mountains; and many more health and wellness activities— will obtain an early bird discount of 40 percent off the total cost. “This is your opportunity to embark on an unforgettable journey of personal growth and exploration. Don’t miss out,” says Blackett who led two successful trips to the same region earlier this year and says it is especially suitable and appealing for those that are ready to thrive in all areas of their lives by embracing the joie de vivre that defines this enchanting destination. “It’s time to unlock the extraordinary and create a life of luxury, adventure and freedom. Join us on this transformative journey!” To schedule a call and register to obtain the discount, visit https://bit.ly/ Benjamin_Calendly. For more information, call 401-855-2008, email Benjamin@ACreativeHealingPlace.com or visit ACreativeHealingPlace.com. See ad on page 8 and Resource Guide on page 35. Be sure to let our advertisers know you found them in

November 2023

9

news briefs

November Reiki Certification Courses

Certified Reiki Masters Krystal Sunshine, owner of Grit Grace Flow, and Evan Ettinger, with a background in collegiate optical and audio engineering before embarking on his spiritual journey, will co-lead two courses for certification to be a Usui Holy Fire III Reiki Level I practitioner from 7 to 10 p.m. on November 11 and noon to 4 p.m. on November 12 to be a Level II practitioner at The Studio at NBX, in Narragansett, Rhode Island. Together, they facilitate unique and magical transformational experiences for Krystal Sunshine and Evan Ettinger navigating life’s natural cycles. Sherman has been teaching yoga since 2016, is a Registered 200 RYT with Yoga Alliance, Pranayama Guide, a certified Reiki Master in the Usui System of Natural Healing, a certified Mediator through CMCRI and a certified Aerial Yoga Teacher. She facilitates workshops and sound journeys to support others on their own healing paths that forge connections with their inner selves, boost vitality and find inner peace. Ettinger, is a Reiki Master, DJ, writer and inspirational speaker, using internal and external frequencies to facilitate movements of self-discovery via ecstatic dance, workshops and multiple modalities of energy transmutation. Reborn as a vibrational alchemist after studying energy most of his life, Evan aka Risin Son combines physics and metaphysics, moving towards non-duality. Cost: Reiki I and II, $333; Reiki I or II, $188. Location: 922 Boston Neck Rd., Narragansett, RI. For more information or to register, call 914-707-4005, email GritGraceFlow@gmail.com or visit GritGraceFlow.org/events.

10

Greater Boston/Rhode Island Edition | NA-GBRI.com

news briefs

Vipassana Meditation Sessions at JP Centre Yoga

The Boston Center for Contemplative Practice (BCCP) will host three meditation sessions —Awakening Insight: Discovering the Nature of Mind and Consciousness through Vipassana—from 7 to 8:30 p.m. on November 27, December 4 and 11 at JP Centre Yoga, in Jamaica Plain, Massachusetts, and via Zoom with each session recorded and available the following week. As vipassana is a Pali term meaning “insight” or “seeing clearly”, participants will explore the nature of reality, themselves and the world plus the concepts of emptiness and impermanence and how they relate to the experience of suffering and freedom from suffering. “We support you on your path of healing and wellness,” says Noel Coakley, a meditation teacher and psychotherapist who founded BCCP in 2017. The center, now located at 11 Kent Street in Brookline Village, is based on the intersection of meditation, yoga and psychology and remains a space without affiliation to any one particular tradition or path. “As a collaborative of holistic professionals, practitioners and teachers, we meet a broad spectrum of hearts and minds. Within skillful relationships and a safe space, we provide support for the whole being—mind, body and spirit,” affirms Coakley. Beginners and experienced participants are invited to attend this and other BCCP events.

Pixabay image: artist: Alexas_Fotos

Cost: $110. Payment plans and tiered pricing is available. Location: 670 Centre St., Jamaica Plain, MA. For more information or to register, call 617-435-6641, email info@TheBCCP.com or visit TheBCCP.com/events.

Acclaimed Live Owl Program Comes to Natick

Marcia and Mark Wilson, who have thrilled audiences of all ages with their live owl presentations for the past 28 years, will present six of their fascinating, secretive birds of prey from 7 to 8 p.m. on November 18 at the First Congregational Church, in Natick, Massachusetts. Widely regarded as New England’s favorite wildlife program, attendees will learn the owls’ unique adaptations and behaviors in the wild and how to look for them when outside plus practice their captivating calls during hooting lessons. Naturalist and teacher Marcia brings the owls out one by one, each safely perched on her glove as she walks close to all guests, recommended 6 years or older. Mark, also a naturalist as well as a photographer, is the author of the award-winning children’s books Owling and The Snowy Owl Scientist. The event satisfies the curiosity of those that may have glimpsed the shadowy form of a Great-horned Owl in the beam of headlights on a back road at night, scanned a frozen salt marsh or hayfield looking for a Snowy Owl or wondered if noisy crows circling a white pine tree were pursuing an elusive owl. Cost: $7. Location: 2 East Central St., Natick, MA. Tickets are only available for purchase in advance at the church on Sundays from 11:30 to 11:45 a.m. or by visiting https://www.eventbrite.com/e/eyes-on-owls-a-nature-programfeaturing-live-owls-tickets-721979348667. Be sure to let our advertisers know you found them in

November 2023

11

Visit our website below for more information and Special Events Local Honey Local Maple Syrup Whole Food Vitamins Bulk Herbs, Teas & Spices Remedies: Herbal and Homeopathic Gift Certificates More!

Since 2006

event spotlight

Reflexology Reiki Homeopathic Consultants Classes: Yoga Tai Chi Pilates Book Studies Energy Classes

1099 Mendon Rd.|Cumberland, RI|401-305-3585|its-my-health.com

Annual Natural Living Expo Returns: An Unforgettable Weekend of Transformation, Healing and Wholeness

The sixteenth annual Natural Living Expo will return to the Best Western Royal Plaza Hotel & Trade Center, in Marlborough, Massachusetts from 9 a.m. to 6 p.m. on November 11 and 9:30 a.m. to 4:30 p.m. on November 12. Attendees will explore approximately 200 natural health exhibitors; experience any of 60-plus workshops on holistic approaches to digestion, increasing healing energy, reducing stress, crystal bowls, cannabis, 5D and much more; and hear from many expert speakers covering a wide variety of alternative health subjects, practitioners and products. Widely regarded as New England’s largest holistic health and wellness event, it drew more than 4,000 visitors last year. This year’s show also features many locally made health food products from exhibitors and food vendors in the dining area. Sponsored by the online SpiritOfChange.org holistic magazine, the expo provides a unique opportunity to connect in person with alternative health and nutrition experts, healing schools and organizations, wellness products, premium natural beauty care lines and transformational and spiritual offerings. Exhibits include natural health products and information, trusted wellness consultants, access to spiritual and transformational opportunities, talented intuitive readers, mini healing sessions, self-care demos, all-natural beauty care, thousands of crystals, clothing, unique jewelry, home décor and holiday shopping, plus product samples to taste and try in person. “This is the only venue in New England with access to so many unique and high-quality natural healing exhibitors from around the country,” adds event founder and producer Michella Brudner. Cost: $21/in advance includes a free expo tote bag, $25/at the door. Location: 181 Boston Post Rd. W. (Rte. 20), Marlborough, MA. For more information or to register, call 508278-9640, ext. 2, email Michella@NaturalExpo.org or visit NaturalExpo.org. 12

Greater Boston/Rhode Island Edition | NA-GBRI.com

Be sure to let our advertisers know you found them in

November 2023

13

health briefs Muscle loss can have a significant impact on a person’s quality of life, leading to decreased mobility and strength. A study published in the Journal of Acupuncture and Meridian Studies offers evidence that acupuncture may stimulate muscle regeneration and preserve muscle health, thus serving as a potentially noninvasive solution to muscle atrophy. The study of patients with sarcopenia, a disorder involving accelerated muscle loss, was conducted at Nanjing Hospital of Traditional Chinese Medicine. The control group was given nutritional treatments, and the study group was given the same nutritional treatments plus 24 sessions of electro-acupuncture over the study’s 12-week period. While both groups experienced improvements, the acupuncture group experienced more significant improvements in skeletal muscle mass and grip strength, as well as the ability to complete a 20-foot walk more than one minute quicker.

Andrey_Popov/shutterstock.com

Acupuncture to Boost Muscle Health

Scientists from around the world are looking at those lucky people that never tested positive for COVID-19 or were asymptomatic despite repeated exposure to the virus. The COVID Human Genetic Effort is an international consortium seeking genetic and immunological causes of the disease. This international group of researchers has three aims: recruit patients with critical COVID-19 pneumonia and their family members that never tested positive or were asymptomatic; search for genetic variants from the patients and family members participating in the study; and study the genetic variants biochemically and the patients’ cells immunologically. The consortium has recruited approximately 1,000 subjects worldwide. If the researchers can identify a protective genetic factor, it is possible that they could develop drugs to prevent infection and limit the spread of the virus. At least 20 percent of COVID-19 patients that tested positive were asymptomatic. Researchers at the University of California, San Francisco, conducted research as to why they were able to rapidly clear the virus. They found that of the more than 13,000 people in the study with the human leukocyte antigen (HLA) that tested positive for COVID-19, 10 percent were totally asymptomatic, not even experiencing a scratchy throat. Those with a specific genetic version of HLA were more than twice as likely to have an asymptomatic infection and eight times as likely if they had two copies of the gene.

MIA Studioi/shutterstock.com

Exploring COVID Immunity

According to a paper published in Nature, researchers have made significant strides in the development of an artificial kidney. This exciting breakthrough offers hope for patients on waiting lists for transplants. Engineered using human stem cells, the new artificial kidney can filter blood and produce urine just like a natural kidney. The bio-hybrid device combines microchip filters and living kidney cells, leveraging the body’s natural blood pressure for filtration. Its potential to mimic the function of a real kidney without the need for dialysis or immuno-suppressive drugs might render it a game-changing alternative to traditional kidney transplants and dialysis treatments. While the artificial kidney has shown promise in initial animal tests, there is still a long journey ahead before it can be safely implanted in humans.

Vitamins May Improve Memory

Taking multivitamin supplements may improve memory in older adults, according to a study published in The American Journal of Clinical Nutrition. The randomized, controlled trial involved 3,562 individuals 65 and older that were given either a placebo or a daily multivitamin supplement and evaluated after one year. Those that took multivitamins had better memory performance compared to the placebo group. While further research is needed to understand how and which vitamins affect memory, the study suggests that these supplements are safe, accessible and beneficial for older adults looking to maintain cognitive function.

14

Greater Boston/Rhode Island Edition | NA-GBRI.com

Ben Schonewille/shutterstock.com

Promising Developments for Artificial Kidneys

global briefs

Kichigin/Canva

Using Fungal Mycelium for Electronics

Researchers have been exploring sustainable alternatives for electronic materials due to the increasing generation of electronic waste. In a recent study published in Science Advances, a team of scientists introduced a novel approach called MycelioTronics, which utilizes fungal mycelium as a biodegradable substrate for electronic devices. Traditionally, these components have been made using materials such as polymers and plastics, which are difficult to recycle. The use of fungal mycelium, specifically the Ganoderma lucidum fungus, offers a sustainable alternative. The mycelium grows naturally on dead hardwood and can be efficiently and scalably cultivated to form a mycelium “skin”. The mycelium skin can be used as a biodegradable substrate for electronic circuit boards. High thermal stability allows for the processing of electrical components on top of the mycelium skin using standard techniques like soldering. Metallic films can be deposited on the harvested mycelium skins, creating circuit paths. The researchers also propose the concept of mycelium batteries, using the mycelium skin as both battery separators and casings. This opens up the possibility of creating fully biodegradable and sustainable electronic devices.

rodrigo-flores/shutterstock.com

Restoring Near-Extinct Chocolate

Ecuador’s Nacional cacao bean was a world-renowned delicacy until a blight and witches’ broom disease eradicated most trees in the early 1900s. After the discovery of nine 100-year-old Nacional trees in an isolated section of Ecuador, the Third Millennium Alliance (TMA), a conservation nonprofit, and To’ak Chocolate, a private company, are working to bring this ancient cacao variety back to life. With careful grafting in 2018, TMA and local farmers successfully planted 189 clones of the tree to produce new seeds. TMA distributes their offspring to any local cacao grower that wants to help save the ancient varietal. To support the restoration efforts, To’ak Chocolate and TMA are paying growers higher market rates and supplemental amounts to plant Nacional. Once again, chocolatiers in Ecuador and other countries are expressing interest in the rare Nacional cacao because of its complex and bold, yet smooth, aroma and flavor. Consumers can help by becoming connoisseurs of outstanding chocolate and buying chocolate made of Nacional. It is a small way to improve the environment while indulging the taste buds.

Chris LeBoutillier/Canva

Air Pollution and Antibiotic Resistance

Air pollution is not only harmful to human health, but it can also contribute to antibiotic resistance. Using 18 years of data from 116 countries, researchers observed that exposure to high levels of particulate matter air pollution can significantly increase the risk of antibiotic resistance in bacterial infections. Excessive and often inappropriate use of antibiotics has contributed to the evolution of superbugs that are resistant to life-saving antibiotics. However, this study published in The Lancet reveals that air pollution also plays a role in exacerbating the issue. The harmful particles in the air act as vehicles, facilitating the spread of antibiotic-resistant genes and promoting the survival and proliferation of resistant bacteria. By raising awareness about the environmental factors contributing to antibiotic resistance, changes to mitigate pollution and protect public health can be implemented. Efforts to reduce air pollution through stricter regulations, cleaner energy sources and sustainable practices can make a significant impact in preserving the efficacy of antibiotics.

Tension is who you think you should be, relaxation is who you are. ~Chinese Proverb

Be sure to let our advertisers know you found them in

November 2023

15

candy candy/shutterstock.com

eco tip

Keeping Sneakers Out of the Landfill Athletic shoes last 300 to 500 miles, and because they’re made of many different materials, most cities can’t recycle them. Sneakers often contain synthetic substances like ethylene-vinyl acetate to keep them from breaking down while we work out, but those same polymers also render our kicks nonbiodegradable. Athletic footwear languishing in landfills releases volatile organic compounds linked to asthma, cancer and other health complications. Instead of discarding old shoes that will take 30 to 40 years to decompose, consider these alternatives. FINDING A HOME FOR STILL-WEARABLE SHOES ■ Donate: Organizations like Soles 4Souls.org, OneWorldRunning.com or EcoSneakers.org distribute used shoes to those in need all over the world. The people behind Sneaker Impact.com help small businesses in developing countries sell gently used sneakers, providing affordable footwear in places where it is not otherwise available.

■ Sell: There is a robust second-

hand market for like-new athletic

16

shoes. Check out Facebook Marketplace, Poshmark.com, Grailed. com or a local consignment store.

■ Swap: Trade with friends or

buy-nothing groups for a no-cost, fresh look.

REPAIRING BUSTED KICKS

■ Local Cobbler: Find a neighborhood shoe repair store to fix the hole in the toe, refurbish a deteriorating tongue or correct an ill-fitting shoe.

■ Mail Order Service: NuShoe.

com offers factory-quality shoe renewal by mail order. Repairs are performed in San Diego.

MANAGING EXPIRED SNEAKERS ■ Sustainable Shoes: Eco-forward companies are manufacturing fully recyclable sneakers from a combination of biodegradable elements (castor beans, coconut husk, sugar cane) and recycled materials (yoga mats, fishing nets, plastic bottles). Customers can trade in used shoes to be recycled into new pairs. Learn more at On-Running.com, ThousandFell.com and NothingNew.com.

Greater Boston/Rhode Island Edition | NA-GBRI.com

■ Local Recycling: Some neighbor-

hood shoe stores take old shoes and recycle or donate them for free.

■ Manufacturer Recycling: Before

trashing a pair of sneakers, check the manufacturer’s recycling policy. Nike, for example, encourages its customers to drop off old athletic shoes at participating stores. Used Nikes are either cleaned, upcycled and donated, or recycled into new shoes or playground materials.

■ TerraCycle: This organization re-

cycles all sorts of items, including sneakers. Learn more at Terra Cycle.com.

■ Repurposing: Find ways to use

old sneakers for other purposes, such as yard-work shoes, birdhouses, scarecrow shoes or Halloween decorations. The insole padding can be turned into knee pads. Mesh can be repurposed into bags or pouches.

■ Composting: Natural shoes made of cotton, bamboo or hemp are compostable, but do the homework to make sure they don’t have any synthetic materials.

business spotlight

Rebalance Your Routine by Wendy Nadherny Fachon

By guiding people to make incremental many other illnesses. An anti-inflamadjustments in their daily habits, matory diet will help address the root Jessica Liggero is helping them to rebalcauses of disease, and a rapidly growing ance their health physically, emotionally body of scientific study is showing how and biochemically. Imbalances can stem gut health affects the function of the from many different toxins, such as mold, brain, causing fatigue, sleeplessness, Jessica Liggero bacteria, food additives and chemicals increasing the frequency of headaches used to formulate personal care products. Liggero is a and moodiness. board-certified holistic health practitioner and founder of “If something feels off, do something about it,” urgRebalance Your Routine. She states emphatically, “Peoes Liggero. “Conventional medicine waits until a probple have the power to take back control of their health. lem reaches a diagnosable reverence range, when you There is so much you can do to prevent and reverse dismay sense an issue far sooner. The sooner you address ease, if you take responsibility.” She specializes in Small the problem, the easier, quicker and less costly it is to Intestinal Bacterial Overgrowth (SIBO), Gut and Psychol- rebalance.” ogy Syndrome (GAPS) diet coaching, and detoxification. Liggero begins by collecting a health history and SIBO is a gastrointestinal condition that affects the requesting a three-day food log. “There is little point in function of the small intestine. Symptoms include bloatdoing functional testing until you correct certain habits. ing, belching, farting, weight gain, weight loss, diarrhea, These changes can be small, and if you move at your own constipation, nausea, fatigue, joint pain, body aches, pace, you will be more likely to stick with these changes.” skin issues, food sensitivities, brain fog, depression and She adds that emotional support is part of the process. anxiety. Having completed her SIBO Practitioner train“We look at areas that need strengthening and need ings from Dr. Nirala Jacobi and Dr. Allison Siebecker, love, and I want people to feel they can do this. This is a Liggero’s approach is to conduct a comprehensive asspace for everybody. It’s never too late to get healthier. sessment, provide a lot of education and break down the Start today!” terminology, all before suggesting appropriate herbal Rebalance Your Routine is geared to create a regimen supplements, diet and lifestyle changes. SIBO has a high that helps individuals reach their health goals. Liggero relapse rate, so it’s important to understand the language offers a free 15-minute consult during which people can and root causes. When one understands what it is, what ask questions and she and the potential client can detercauses it and what herbs and supplements can target mine if they are a good fit. specific bacterial issues, one is better able to become and remain SIBO free. For more information or to make an appointment, call 617GAPS diet coaching is a proven approach to treating 459-8114, email Jessica@RebalanceYourRoutine.com or learning disabilities, mental disorders and autoimmune visit RebalanceYourRoutine.com. See ad on page 27 and conditions, which stem from an unhealthy gut and imResource Guide on page 36. proper detoxification. Nutrition can alleviate symptoms of autism, ADHD/ADD, dyslexia, obsessive-compulsive Wendy Nadherny Fachon is a frequent contributor to disorder, bipolar disorder, epilepsy, eating disorders and Natural Awakenings magazine. Be sure to let our advertisers know you found them in

November 2023

17

djovan/shutterstock.com

After a pandemic largely spent at home, many Americans are holding up a mirror to their lives and examining what really matters. Finding that material possessions weigh them down, people are turning to minimalism to simplify their physical, mental and emotional space. According to a study in Science Direct, a decluttered lifestyle improves sustainability and boosts emotional well-being. By paring down our possessions, we can become more authentic, simplify our finances and pave an easier pathway for the next generation. According to Joshua Becker, author of four books on the subject, including The More of Less and Things That Matter, “Minimalism is the intentional promotion of the things we most value by removing everything that distracts us from them. This provides a refreshing sense of freedom with a new level of independence that comes from no longer being tied to material possessions. Modern culture has bought into the lie that more is better and happiness can be purchased at a department store, but embracing minimalism brings freedom from the all-consuming passion to possess and 18

dares to seek happiness elsewhere. It values relationships, experiences and soul-care, and lets us see all that we already have and reminds us to be grateful.”

Choosing the Essentials Monica Friel is the founder and chief executive organizer of Chicago-based Chaos to Order, which works with clients to improve organization in their lives. She advises that our homes have essentially become storage units filled with unused items. With the average American house more than double the size it was in 1950, according to National Public Radio, we have more space than ever to store what we don’t need. “For most people, our home is the biggest purchase we make, yet it’s so full of stuff it has actually become a burden. We’re embarrassed to have people over because of the clutter. I encourage clients to examine what’s weighing them down and start removing excess items that are adding to physical and emotional space. Think about if you were moving in three months, what would you want to take with you,” she says. According to The Wall Street Journal, Americans spend $1.2

Greater Boston/Rhode Island Edition | NA-GBRI.com

trillion annually on things they don’t essentially need. Becker says that focusing on minimalism allows us to invest our money where it truly matters. “Choosing to accumulate only the essentials can lead the way to financial freedom. Spending less on things you don’t really need will cut your financial expenses and provide an opportunity to not just save money for the sake of keeping it for yourself, but to use it to further causes that you believe in. It also allows you to seek out jobs that are not necessarily tied to income,” he says. Declutter Strategies When starting to declutter, Becker recommends parting with the easiest stuff first. “Start by eliminating everyday things around the house you no longer need, such as duplicate items. For example, your family needs towels, so you will never remove them completely, but you could simplify your life by reducing the number of towels you own. You will enjoy the refreshing feeling of a less-cluttered linen closet or bathroom drawer. As you experience the benefits in your life, you’ll become better at finding solutions for the more difficult items,” he explains.

Friel says that it is often not the actual physical object people are attached to, but the memories associated with it. She points out that with younger generations increasingly accessing digital and online information, they don’t necessarily have the same ties to objects as their parents do. “That rocking chair in the corner of the basement may have been important to Grandma, but now it’s just taking up space. It’s the story behind the chair, not the actual piece of furniture itself, that matters. People can take a photo of the object and share its history with digital storage, and the memory will last forever,” she says. Family heirlooms can become even more complicated for the sandwich generation—those taking care of both aging parents and their own children. Friel says that the best thing parents can do is to start downsizing early. For adult children sorting their parents’ stuff, it is often best to ask for help. “Life transitions, such as a death in the family or moving elderly parents into a retirement community, can be difficult and draining endeavors. Find someone to help who is not emotionally attached, such as a professional organizer. They can provide unbiased guidance and help defuse any conflicts that may arise. This can even be done remotely now with families online via Zoom. So much of downsizing is about control. But making responsible choices with how to allocate your belongings actually helps put you in control of your legacy and makes it easier for your kids and other family members,” she explains.

Benefits for the Planet Adopting a minimalist approach is also better for the planet. Vourneen McElwain, the creator of The Plain Simple Life, says that embracing minimalism and sustainability has a positive impact on the world around us. “At its core, minimalism is all about living with less. So, when we choose this lifestyle, we reduce the demand for the excessive production of goods. Minimalism also encour-

ages us to be more mindful about our consumption, so we tend to invest in higher-quality items that last longer, instead of falling into the fast-fashion or disposable-products trap. Plus, when we own fewer items we can choose to live in a smaller and more energy-efficient home,” she advises. Being mindful of how we downsize can help keep the environmental impact to a minimum. McElwain points out, “We never want our unused items ending up polluting the environment in a landfill or in the sea. The most eco-friendly way to declutter is to donate things that are still in good condition or to give them away to family and friends. This way, we can give these items a brandnew life and help others without over-consuming new products. “You’d be surprised how something that may appear meaningless to some can hold great value for others. You can also sell unwanted items, which helps others get access to something they might need without having to buy new and produce more waste. Finally, if an item is truly broken and unusable, there are ways to repurpose it. Even if you’re not a DIY person yourself, there are many who would be happy to take your broken, three-legged chair and turn it into a beautiful and unique piece of furniture.” McElwain notes that minimalism encourages us to become conscious consumers. “A minimalist lifestyle prompts us to ask ourselves if we really need or love an item, and if we have a place for it in our lives. As we become more intentional with our choices, we also start to look into the origins of the things we buy. We try harder to support businesses that align with our values, such as those that prioritize fair trade, ethical manufacturing practices or eco-friendly operations,” she explains. “By adopting minimalism, we don’t just declutter our spaces, we also contribute to social and environmental causes that shape a sustainable future.” Carrie Jackson is a Chicago-based freelance writer. Connect at Carrie JacksonWrites.com.

Be sure to let our advertisers know you found them in

November 2023

19

healing ways

Lung Maintenance 101 Natural Strategies to Breathe Easier

Most people inhale about 22,000 times per day without realizing it, but for the more than 34 million Americans living with lung diseases like asthma and chronic obstructive pulmonary disease, taking a breath is often difficult. The American Lung Association reports that one in three Americans live in places with unhealthy levels of air pollution. Everyone needs fresh, life-sustaining oxygen, and natural therapies are available to help us breathe a little easier. According to Madiha Saeed, a holistic, functional and integrative doctor in Naperville, Illinois, controlling chronic inflammation is an important strategy in pulmonary rehabilitation. “A healthy inflammation response, or acute inflammation, means the body’s defenses are working properly. But if the switch to our immune system stays in the ‘on’ position, it can be too much of a good thing,” explains the founder of HolisticMom, MD. Daily exposure to inflammatory triggers, such as chronic stress, allergens, synthetic food additives and low-grade infection, can drive disease. Saeed notes that exercise helps combat inflammation by relieving stress, regulating digestion, improving insulin sensitivity, detoxifying the body and increasing the feel-good hormone serotonin.

Exercise Dawn Encian is a Virginia-based functional nutritionist and organizer of the Breathe Easy, Breathe Well summit, which focuses on non-pharmaceutical ways to manage respiratory conditions. She asserts that exercise makes the heart and lungs work harder, thereby supplying more oxygen to muscles. “Regular exercise also increases blood volume, resulting in the body being able to extract oxygen more efficiently,” she advises. For those with healthy lungs, Encian recommends high-intensity interval training, brisk walking, jogging, running or jumping rope, as well as strength-enhancing modalities like weightlifting, Pilates or yoga. For people 20

Greater Boston/Rhode Island Edition | NA-GBRI.com

with respiratory issues, she suggests lower-intensity exercise like walking, tai chi and cycling on a stationary bike or flat land, as well as light exercises with bands or small weights. Breathing exercises that focus on the diaphragm and expel stale air also support lung efficiency. Saeed suggests that stretching can improve range of motion, boost circulation and keep muscles flexible. Some people tend to hold their breath while stretching, so it is helpful to become more conscious about our breathing during these movements. Saeed cautions, “Don’t overdo it. Exercise as long as you feel good and energized afterward. If you feel exhausted or worse after exercise, or if your symptoms worsen, you’re doing too much.” Both Encian and Saeed note that people with respiratory conditions or chronic illness should consult a physician before starting any exercise program.

Fresh Air Many home items, from furniture to rugs and bedding, contain chemicals that off-gas volatile organic compounds. Saeed cautions that inhaling these chemicals can be as dangerous as consuming them. Indoor air purifiers, which range in size and cost, can help filter toxins and optimize detoxification. Swapping out chemically laden household cleaners can also effectively improve indoor air quality. Encian makes her own cleaners with essential oils, dried lemon and orange rinds, rubbing alcohol, witch hazel and water.

francescoridolfi.com/Canva

by Sheila Julson

Houseplants offer an affordable way to improve indoor air quality. Encian recommends aloe, snake plants, peace lilies, ferns, rubber plants, chrysanthemums, spider plants, areca palm and dracaena. Saeed also likes weeping fig, Chinese evergreen, bamboo, Gerbera daisies and English ivy. Getting outdoors is often recommended to maintain overall health and well-being, but Saeed recommends checking the local air quality index before heading out. Many apps show air quality, and some state how long it is safe to be outside if someone has a respiratory condition. If going outside on a poor air quality day cannot be avoided, masks may be helpful in reducing exposure to pollutants. Encian also recommends personal air purifiers worn around the neck.

Nutrition Proper diet and nutrition can help strengthen the lungs. Saeed and Encian believe that dairy may lead to the production of excess mucus. Foods with carotenoids and vitamin A, like sweet potatoes, carrots, berries and leafy greens, promote mucus-membrane health. Magnesium, garlic, mustard seeds, onions, lentils, omega-3s found in cold-water fish, nuts, flaxseeds and foods high in vitamins B5 and B6 are beneficial for lungs and overall immune health, as are vitamins C and D. Staying properly hydrated will also help airways function appropriately.

Rest and Relaxation Optimizing sleep can help support the immune system. Encian also recommends steam baths or showers with essential oils, such as eucalyptus, peppermint, frankincense and rosemary, to open the airways and expel mucus. Chiropractic, acupuncture, acupressure and energy work can also facilitate lung health and overall wellness. Sheila Julson is a freelance writer and regular contributor to Natural Awakenings. Be sure to let our advertisers know you found them in

November 2023

21

Considering Whether a Daily Multivitamin is Enough Dr. Gary Kracoff

Multivitamin/minerals can be a convenient way to both supplement and fill potential nutrient gaps in our diets. They help to ensure we are obtaining essential vitamins and minerals. Whether this is enough for most people depends on various factors including an individuals’ health, diet and lifestyle.

The Pros and Cons

A daily multi, generally taken as a once-a-day capsule, usually contains a broad spectrum of vitamins and minerals, but this may not provide all the nutrients our bodies need, or be in a form that we can absorb. Plus, there are many other nutrients like phytonutrients, antioxidants, fiber and fatty acids that are found in a balanced diet that are not included in most multivitamin formulations. Because nutrient needs can vary based on age, sex, activity levels 22

and underlying health conditions, a one-size-fits-all multivitamin may not meet unique needs. Some people may have specific dietary restrictions or medical conditions that may require specific nutrient supplementation not found in the multivitamin. Additionally, many multivitamins may not dissolve, be absorbed or utilized well by our bodies, so taking a quality supplement is essential.

Identifying Needs and Deficiencies

Ultimately, the best way to obtain nutrients is through a balanced diet rich in organic fruits, vegetables, whole grains and lean free-range proteins. But, even with a good, clean, balanced diet, our health status and lifestyle may require additional supplementation. There are tests available, such as Nutreval by Genova Diagnostics, that help health professionals determine

Greater Boston/Rhode Island Edition | NA-GBRI.com

if a client’s intake is adequate and, in many cases, see if they are absorbing and utilizing these nutrients. Athletes, vegetarian or vegan individuals with a restrictive diet and people with digestive or elimination issues will need to pay specific attention to their nutrient intake and will benefit from specific supplementation. Working with health professionals can help determine what additional supplementation would be beneficial and the best form of nutrients to be taken. An example is vegetarians are generally lacking vitamin B12 in their diet. This is a highly important nutrient for energy, methylation, detoxification and needed for staying healthy.

Take Caution and Seek Guidance

Consuming an excessive amount of certain vitamins and minerals can be Continued on page 24

16th Annual

Be sure to let our advertisers know you found them in

November 2023

23

Special thanks to Dole & Bailey for supporting us with home delivery in their customer orders. We appreciate you very much!

DoleAndBailey.com

24

harmful and can lead to imbalances in the body. It’s critical to avoid mega doses of vitamins and minerals unless a certain health status or qualified professional determines such a need. It is also important to understand that not all multivitamin supplements are created equal. Quality, bioavailability and dosage of nutrients can vary widely. So it’s vital to choose a reliable brand and consult with a healthcare professional to help determine which one is best and if it will provide what our body needs. While multivitamin/minerals can be a helpful way to fill potential nutrient gaps in our diets; it shouldn’t be relied on as a sole source of nutritional balancing for everyone. The best way to meet nutritional needs is to eat a clean, balanced diet, consider health status and lifestyle, and if necessary,

Greater Boston/Rhode Island Edition | NA-GBRI.com

work with a healthcare professional to determine specific nutrients that may be needed based on individual circumstances and guided by reviewing a thorough health history, labs and current issues and complaints. A registered dietitian or healthcare provider can offer personalized advice based on specific health and dietary requirements. Dr. Gary Kracoff is a registered pharmacist with a doctorate in naturopathic medicine at the Johnson Compounding and Wellness Center, located at 577 Main St., Waltham, MA. Genova Diagnostic labs are available onsite as well as consultations with their professional pharmacists and dieticians. For more information, call 781-893-3870 ext. 2 or visit NaturalCompounder.com. See ad on page 23 and Resource Guide on pages 36 and 37.

Hypnosis Meets Minimalism Simple Healing in a Complex World by Michelle Douglas

Hypnosis can be described as a trance-like state in which an individual becomes more receptive to specific suggestions that can influence behaviors, perceptions, sensations, emotions, thoughts or memories. This heightened receptivity occurs because the conscious part of the brain is relaxed, allowing for less overanalysis. Hypnotherapy, the application of hypnosis for therapy, can be used for pain management, smoking cessation, weight loss, and managing anxiety and stress, among other purposes. Many recognize hypnosis from stage performances where hypnotists prompt individuals to entertain audiences with their actions. However, hypnosis has its roots in clinical practice as the oldest Western conception of psychotherapy and serves today as an effective, resolution-focused treatment. Testimony to how our understanding of the mind continues to evolve, research by bioengineering professor Rodrigo Quiroga published in Nature Reviews Neuroscience revealed “concept cells” in the brain. These cells respond exclusively to specific individuals or things, indicating that such information is pre-recorded within them. These neurons can be regarded as the gatekeepers of triggers, and with techniques like hypnosis, there’s potential to reprogram such neurons. A study from the Soroka Medical Center, in Beer-Sheva, Israel, suggests that using hypnosis during IVF’s embryo transfer may improve pregnancy outcomes by reducing patient stress, which can arise from procedure-related fears. Such stress might lead to physical changes, like high blood pressure and increased uterine contractions, which could negatively impact IVF results. Hypnosis can be particularly effective for issues related to the body-mind connection. As traumatic experiences are imprinted at a cellular level, the method can alter these perceptions, which in turn changes our reactions. By influencing both the brain and body, it fosters beneficial changes in the individual. Much of our stress arises from our perceptions, leading to reflexive reactions that can be challenging to manage and modify.

Dr. David Spiegel from Standford University explains that during hypnosis, we are “experiencing, not evaluating.” This state is optimal for learning new things or reshaping old beliefs. His laboratory is at the forefront of capturing images of the brain during hypnosis. In neurobiology, there’s a saying: “Neurons that fire together wire together.” This highlights the importance of confronting and processing traumas to change the associated emotions positively. By avoiding our fears, we anchor them with negative associations. Facing these issues and reshaping our cellular understanding can effect positive changes. While there’s no simple solution, hypnosis offers a powerful tool to navigate our challenges more easily than we might imagine. Every night, before going to sleep, reflect on the day’s challenges and let go of any lingering negative feelings. The placebo effect thrives on belief; the mind convinces the body that a fake treatment is real, prompting genuine physical responses. Similarly, hypnosis harnesses this belief system. In a trance, the conscious mind steps back, allowing suggestions to deeply embed in the subconscious. This mental “programming” can spark real, tangible changes in the body, much like a placebo. When combined, the power of hypnosis and the placebo effect can offer exceptional mind-body healing potential. It’s crucial to choose a hypnotherapist that specializes in the individual’s specific needs. Hypnosis can be a sideeffect-free solution that aligns with the values of minimalism and eco-conscious living, prompting us to reassess our habits and beliefs at a profound, cellular level. Michelle Douglas is a certified Consulting Hypnotherapist, Licensed Massage Therapist, Aesthetician and the founder of Karuna Integrated Wellness & Spa, at 351B Centre St., Jamaica Plain, Massachusetts. For more information or to make an appointment, call 617-398-7101 or visit Karuna IntegratedWellness.com. See ad on page 9 and Resource Guide on page 37.

Be sure to let our advertisers know you found them in

November 2023

25

Holiday Workouts Tips for Staying Motivated by Kiki Powers During the holidays, it is easy to get swept up in all the festive cheer and forget fitness goals. The cold weather and tempting holiday treats make it tough to stay motivated to exercise. But with a few simple strategies, those fitness goals can be kept alive throughout the season.

Make a Plan and Stick to It “One of the most powerful ways to keep yourself on top of your game during the winter and holiday season is to create a simple and effective workout routine,” asserts Anthony Roumell, a certified personal trainer in San Diego. A study published in Research in Sports Medicine confirms that patients that set intentions and action plans are more likely to adhere to the recommended level of exercise. “The key is the discipline to create a healthy lifestyle all year round,” advises Josh York, founder of GYMGUYZ, a mobile fitness franchise in the United States, Canada and United Kingdom. “A good exercise routine should be part of your regular active routine, just like brushing your teeth. Planning ahead, setting achievable goals and tracking progress will help you stay on track and keep motivated. Whether it’s working out in the morning before work or hitting the gym at lunchtime, be sure to track progress to stay motivated,” he recommends.

Mix It Up To keep things interesting, mix up workout routines. For example, swap the cardio session for a strength training workout, or try a new class like Pilates, yoga or dance. 26

Greater Boston/Rhode Island Edition | NA-GBRI.com

A varied routine challenges the body in new ways and keeps the mind engaged while working out. Roumell likes to use different strategies to jumpstart his fitness. “Sometimes it looks like meditation, reading a few pages of a book, watching a funny comedy skit or stretching in my sauna to get the blood flowing. On days I am particularly tired, sore or resistant to my routine, I take things into a bit more of a shock-and-awe context by doing a cold plunge for five minutes, followed by a review of my fitness goals,” says Roumell.

Find a Workout Buddy Exercising with a friend or family member is a great way to stay motivated and accountable during the winter holidays. Find someone that has similar fitness goals and schedule workout dates together.

Choose Healthy Holiday Treats It’s easy to indulge in sugary treats and heavy meals when everyone is celebrating, but indulging too much can cause weight gain and derail fitness goals. To stay on track, choose healthier holiday snacks like fruit salad, vegetable trays, nuts and lean proteins. When indulging, avoid overeating and practice moderation.

Stay Mindful Winter months can bring about seasonal affective disorders that can make people feel down and lethargic. Small tasks such as lighting candles, meditation or even a short walk can be uplifting. According to a study published in

Nina Buday/Shutterstock.com

fit body

the Primary Care Companion to The Journal of Clinical Psychiatry, exercise can help to improve mood and reduce symptoms of depression and anxiety.

Find Joy In the season of joy, find an enjoyable workout routine. “Forcing yourself to do exercises that you hate will only make it more difficult to stick to your fitness routine,” says York.

booking a spa day or purchasing a new yoga mat may be the reward for exercising 20 days in a row or nailing a tough pose. Knowing that something special is on the other side of the workout can be a great motivator. Winter holidays can be a challenging time for maintaining a fitness routine and meeting personal goals, but with

a little bit of planning, determination and the right mindset, holiday cheer will not derail the achievement of fitness goals. Kiki Powers is a contributing health writer for Natural Awakenings and national speaker specializing in plantbased nutrition and healthy green living. Learn more at RawKiki.com.

Add Purpose “Clearly identifying the benefits you want to gain from fitness, such as improved health, energy and self-esteem, is crucial in helping you stick to your fitness goals,” York explains. When the holidays do disrupt the fitness plan, do not abandon the goal; treat it as a rest day instead. “I use the 80/20 rule when it comes to planning exercise and time off to provide flexibility during the holidays,” he adds.

Reward Progress Set a workout milestone and receive a reward when it is met. For example,

Be sure to let our advertisers know you found them in

November 2023

27

Foxys Forest Manufacture/shutterstock.com

conscious eating

Plant-Forward Holidays Festive Foods Everyone Will Crave by Veronica Hinke

A plant-forward menu can be one of the best gifts that a host can give this holiday season. It is also more likely than ever that guests will welcome a celebration menu filled with vegetables and fruits. A 2023 survey by the International Food Information Council found that six out of 10 people reported eating a more plant-based diet to be healthier. “About 20 years ago, there might be one or two people at a party who followed a plant-forward diet. Now, we have to plan our menus to have more plant-based options,” notes Ojai, California-based dietician Sharon Palmer. “Even if only half of the guests follow a plant-based diet, my dishes are gone. Even the carnivores love them.”

Plant-Forward Eating “When we think about plant-forward eating, what we are really going to do is add more vitamins, minerals and fiber and reduce the amount of calories that we consume,” says Sherry Coleman Collins, a registered dietitian and nutritionist in Marietta, Georgia. “That is especially important during the holidays when we are inclined toward eating more calorie-dense foods that have more fat, sugar and salt. A plant-forward meal can naturally reduce some of that without losing the flavor and enjoyment of eating.” 28

Greater Boston/Rhode Island Edition | NA-GBRI.com

All in the Presentation The name of a recipe can make a difference. “Why even say vegan?” Palmer asks. “Research shows that using the word vegan loses the crowd. There are people who will immediately think less tasty. If you lead with a description and its flavors, people are much more interested in trying it.”

The Holiday Centerpiece When planning a plant-forward meal, consider making it the spotlight of the celebration. “What replaces that focal point can come in a variety of different forms,” says Colleen Patrick-Goudreau, a thought leader on the culinary, social, ethical and practical aspects of living compassionately and healthfully. “I think what’s missing for people isn’t just the meat. I don’t think people are thinking, ‘I need my meat.’ I think they are thinking, ‘This looks so unfamiliar and incomplete.’ So, how do we complete it?” Patrick-Goudreau suggests a large acorn squash stuffed and baked with flavors and foods of the season, including grains (quinoa, millet, rice), cranberries and raisins sautéed with onions and seasoned with winter spices like cloves, cinnamon and cardamom. “That stuffed squash can be the focal point, not just on the

photo courtesy of Bart Potenza and Joy Pierson

plate, but also on the table,” she asserts. “Now the oohs and the aahs are about the squash as the centerpiece.” Plant-based nutrition specialists and restaurateurs Bart Potenza and Joy Pierson were among the first to elevate plant-based menus in the 1990s to the flavor-filled, crave-worthy foods enjoyed today. They love a whole, roasted cauliflower that is frosted with cashew cream and cut into slices. “[Cauliflower] is the new white meat,” Pierson says. “It’s about sharing beautiful foods with friends and family.” Part of the plant-based movement has been accomplished by incorporating more ingredients. “We are omnivorous, so we don’t naturally crave meat, but we do crave fat, salt, texture, familiarity and flavor,” says Palmer. “The recipes that I make for the holidays check all of those boxes. I always volunteer to bring

Delicious Plant-Based Starters Minnesota-based Instagram influencer Kristi Erdal makes a plant-based holiday party snack that can double as a holiday gift. “It is important to have a nutritionally balanced meal, especially during the holidays, which tend to be more meat- and carb-forward with all the roasts and gravies,” she says. “My rosemary spicy roasted nuts are a party snack with savory, smoky, spicy and sweet flavors. A huge amount of fresh, chopped rosemary gives them an amazing flavor boost along with added health benefits. I have several favorite plant-forward recipes that I make during the holidays, including my jalapeño cranberry sauce Preheat the oven to 350º F. Pour 1 cup of vegetable broth on the bottom of a baking dish. Trim the cauliflower by removing the outer leaves. Wash the cauliflower. Cut the bottom, but leave the stem intact so it stands upright. Place the cauliflower in the prepared baking dish on top of the broth. Roast uncovered for 30 minutes.

Roasted Whole Cauliflower With Cashew Cream

Meanwhile, place the cashews, garlic, onion powder, herbs, oil and broth in a blender to make a paste.

YIELD: 4 TO 6 SERVINGS Kreminska/shutterstock.com

the entrée. I try to think of something savory that’s also seasonal and matches the holiday menu.”

Cauliflower: 1 medium cauliflower 1 cup prepared vegetable broth Cashew Cream: ½ cup raw, unsalted cashews, soaked overnight, or for 15 minutes in hot water (see Note) 1 clove garlic, minced 1 tsp onion powder ½ tsp dried rosemary (or 1 tsp if fresh) ½ tsp dried thyme (or 1 tsp if fresh) ¼ cup olive oil ½ cup prepared vegetable broth ½ cup chopped thyme, parsley or herbs of choice for garnish

After the cauliflower is roasted, keep it in the baking pan and use a spatula or a butter knife to “frost” it with ¾ of the cashew cream, like you would a cake. Return the cauliflower to the oven and bake it until it is golden brown, about 30 minutes. Remove the cauliflower from the oven. Drizzle the remaining cashew cream over the cauliflower and garnish with the ½ cup of fresh herbs. NOTE: It is not necessary to soak cashews if using a high-speed blender. SERVING SUGGESTIONS: Serve with all the holiday classics: sweet potatoes

Be sure to let our advertisers know you found them in

and my kohlrabi slaw, but the nuts are the most popular.” Palmer makes meatless appetizers that stand up to their classic meat-based counterparts. One of her favorites is golden beet vegan meatballs with almond sage cranberry cream. It is made with shredded golden beets and showcases flavors of the season like hazelnuts, flaxseed, sage and thyme. “They’re just so colorful, which is especially nice at holiday time,” she says. “More and more people are realizing that [plant-forward food] is going to be delicious. They’re not going to miss out. It’s going to be satisfying, colorful and amazing.” Veronica Hinke is a food historian and the author of The Last Night on the Titanic: Unsinkable Drinking, Dining and Style and Titanic: The Official Cookbook. Learn more at Food Stringer.com. with marshmallows, mashed potatoes, wild rice, roasted vegetables and cranberry sauce. Can be served with sautéed mushrooms, gravy and cranberry relish. Recipe and photo courtesy of Bart Potenza and Joy Pierson.

Organic Sparkling Lemonade YIELD: 2 SERVINGS 2 whole lemons ½ cup coconut sugar 3 Tbsp Let’s Do Organic Sweetened Condensed Coconut Milk 2 cups water 2 cups ice, plus more if desired Wash and dry the lemons. Cut off the ends, then quarter the lemons. Place all ingredients, except ice, in a blender and pulse 7 to 11 times until pulverized. Divide the ice into 2 glasses. Strain lemonade into the glasses over a fine mesh strainer. For a holiday variation and festive presentation, add fresh or frozen organic cranberries. Recipe courtesy of Bart Potenza and Joy Pierson. November 2023

29

photo courtesy of Sharon Palmer

Add the beets, onions, garlic, mushrooms, parsley, hazelnuts, flax seeds, breadcrumbs, sage, tarragon, thyme, smoked paprika and black pepper. Mix together well.

YIELD: 8 SERVINGS (3 VEGGIE BALLS EACH) GOLDEN BEET VEGAN MEATBALLS: 1 bunch fresh golden beets (about 5) 1 15-oz can cannellini beans, rinsed and drained (about 1 ¾ cups) 2 green onions, diced 2 cloves garlic, minced 1 cup mushrooms, finely chopped ½ cup fresh, chopped parsley ½ cup finely chopped hazelnuts ¼ cup ground flax seeds ½ cup whole wheat breadcrumbs (may use gluten-free) 1 tsp sage 1 tsp tarragon 1 tsp thyme ½ tsp smoked paprika ¼ tsp black pepper 2 Tbsp reduced-sodium soy sauce 2 Tbsp tahini 1 lemon, juiced ALMOND SAGE CRANBERRY CREAM: 1 cup peeled, slivered almonds 4-6 Tbsp plain, unsweetened plant milk (soy or almond) 1 Tbsp lemon juice 1 clove garlic ¼ tsp freshly ground black pepper ½ tsp ground sage Sea salt (to taste, optional) 1 Tbsp fresh, chopped sage leaves ¼ cup dried cranberries

Preheat the oven to 375° F and spray a baking sheet with non-stick cooking spray. Form 24 golf ball-sized balls out of the mixture and place them evenly on the baking sheet. Bake the vegan meatballs on the top rack of the oven until golden brown, about 40 to 45 minutes. Serve with the almond sage cranberry cream. To make the almond sage cranberry cream, soak the almonds in water for 2 hours (or overnight). Drain the water and place the soaked almonds in the container of a blender or food processor. Add 4 tablespoons of plant milk, lemon juice, garlic, black pepper and ground sage, and process to make a thick, creamy dip. If too thick, add 1 to 2 tablespoons of plant milk as needed to create the desired texture. Transfer the cream to a dish and stir in the fresh sage, cranberries and salt if desired. Garnish with additional freshly ground black pepper and fresh sage. NOTE: To make this recipe gluten-free, use gluten-free breadcrumbs and soy sauce. Recipe and photo courtesy of Sharon Palmer, MSFS, RDN.

To make the vegan meatballs, trim the beets and scrub the outside surface, leaving the peels on. Using a food processor or a box grater, shred the beets. 30

Greater Boston/Rhode Island Edition | NA-GBRI.com

Creamy Leek Polenta YIELD: 4 TO 6 SERVINGS 2 Tbsp nondairy butter, divided 3 large leeks (white and pale green parts only), washed and thinly sliced 4¼ cups water (or half vegetable stock and half water) 1 cup coarse cornmeal (polenta) ¼ cup nutritional yeast flakes 1 tsp salt, added gradually to taste Freshly ground pepper, to taste Melt 1 tablespoon of the nondairy butter in a 4-quart saucepan over medium heat. Add the leeks and stir to coat. Cover and cook until the leeks soften, stirring occasionally for 7 to 10 minutes. Add the water and broth, cover and bring to a boil. Reduce heat to medium-low and slowly pour in the polenta while whisking simultaneously. Whisking is essential, otherwise the cornmeal will clump up. Continue stirring until the mixture is thick and creamy. At this point, switch from a whisk to a wooden spoon and continue to stir. Add the nutritional yeast and salt and continue to stir until it is thoroughly combined and the mixture is thick and creamy. Remove the saucepan from the heat and stir in the remaining tablespoon of nondairy butter. Cover and let sit for 15 minutes before serving. Season with salt and pepper, to taste, and divide the polenta among plates. Reprinted with permission from The 30-Day Vegan Challenge: The Ultimate Guide to Eating Healthfully and Living Compassionately by Colleen Patrick-Goudreau.

Alexander Raths/shutterstock.com

Golden Beet Vegan Meatballs with Almond Sage Cranberry Cream

Mix in the soy sauce, tahini and lemon juice—using hands to combine the mixture well. Cover and refrigerate for 1 hour or overnight.

photo courtesy of Colleen Patrick-Goudreau

Place the beans in a large mixing bowl and use a potato masher to mash them slightly to achieve a thick mixture with some lumps.

Fall Farro Bake

photo courtesy of Sherry Coleman Collins

photo courtesy of Kristi Erdal

YIELD: 4 TO 6 SERVINGS

Rosemary Spicy Roasted Nuts YIELD: 8 TO 10 SERVINGS 2½ cups mixed nuts ⅓ cup pistachio nuts (optional) 2 Tbsp unsalted butter 2 heaping Tbsp finely chopped fresh rosemary 1 Tbsp cumin 1 Tbsp light brown sugar ½ tsp cayenne pepper 1 Tbsp kosher salt ¼ tsp fresh-cracked black pepper 1 Tbsp pure maple syrup Preheat the oven to 350° F. Line a large, rimmed baking sheet with parchment paper. Place the nuts in a large mixing bowl and add cumin, brown sugar, cayenne pepper, salt and black pepper. Mix and set aside. In a medium saucepan over medium-low heat, melt the butter. Add the rosemary and stir occasionally. Cook until fragrant, approximately 1 to 2 minutes. Make sure not to over-simmer until it burns, and do not bring it to boil. Remove from the heat and stir in the maple syrup.

1 cup farro 4 cups winter squash, peeled, seeded and chopped 1 onion, chopped 2 ribs celery, chopped 3 cloves garlic, minced 1 Tbsp olive oil 6 oz oyster mushrooms, chopped 2 cups kale, chopped 1 can cannellini beans, drained and rinsed 1 cup vegetable broth ½ cup parsley 2 tsp fresh thyme 1 pinch salt and pepper TOPPING: ½ cup buttery crackers, crushed 2 Tbsp melted vegan butter or olive oil Preheat the oven to 400° F. Roast the squash until tender, about 25 minutes. Meanwhile, cook the farro in water according to the package directions. In a large saucepan over medium-low heat, sauté the onion, celery and garlic in olive oil until the onions are translucent and tender, about 5 minutes. Add the mushrooms and raise the heat to medium, cooking until they have released their liquid, about 6 to 8 minutes. Add the kale and cook until wilted, about 3 minutes more. In a large bowl, combine all ingredients, including the roasted squash and cooked farro, and season to taste with parsley, thyme, salt and pepper. Pour the mixture into a prepared casserole dish, cover tightly with foil and bake at 350° F for 15 minutes. Remove the cover and sprinkle with the topping ingredients, then bake until browned, about 5 minutes. Recipe and photo courtesy of Sherry Coleman Collins, MS, RDN, LD.

Pour the melted butter and rosemary mixture over the nuts. Stir thoroughly until mixed well. Transfer the seasoned nuts into the prepared rimmed baking sheet. Using the back of an offset spatula, spread the nuts across the baking sheet evenly. Bake for 20 minutes. Stir after the first 10 minutes. Let the nuts cool slightly before transferring them into containers. They will harden and stick to the pan if they cool completely. Transfer to mason jars if gifting. Recipe and photo courtesy of Kristi Erdal. Be sure to let our advertisers know you found them in

November 2023

31

fennel. Sauté, stirring often, until all the vegetables are soft, about 20 minutes. If the water evaporates during cooking and the vegetables stick to the pan, just add a little more water or oil. Prepare the cobbler crust while the vegetables are cooking. Once the vegetables, especially the sweet potatoes, are fork-tender, add the tarragon, oregano, thyme, sage, garlic, salt and pepper, and cook for another two minutes. Give the vegetables another stir. Pour in the wine, stock and flour/water mixture, and raise the heat to medium-high. Bring to a boil, then simmer, stirring occasionally, until the mixture has thickened and reduced, about 8 minutes. If the initial broth begins to soak into the veggies, and they start to stick to the pan, add about ¼ cup veggie stock to deglaze the pan. Stir, taste and add salt and pepper, as desired. Transfer the filling into the prepared baking dish. photo courtesy of Colleen Patrick-Goudreau

When ready to assemble and bake, preheat the oven to 375° F.

Vegetable Pot Pie YIELD: 4 TO 6 SERVINGS 2 Tbsp olive oil or water for sautéing 1 large yellow onion, diced 2 orange sweet potatoes, peeled and diced 2 carrots, peeled and diced 2 stalks of celery, diced 1 fennel bulb, diced 1 Tbsp dried tarragon 1 Tbsp dried oregano 1 tsp dried thyme 1 tsp dried sage 3 garlic cloves, finely chopped ½ tsp salt, to taste Freshly ground pepper, to taste ½ cup dry white wine 1½ cups vegetable stock 3 Tbsp all-purpose flour, whisked into a few Tbsp of water Oil a 9-by-9-inch baking dish. Add the oil or water to a large sauté pan and turn the heat to medium-low. Add the onion and cook for 2 minutes. Add the sweet potatoes, carrots, celery and 32

Greater Boston/Rhode Island Edition | NA-GBRI.com

Spoon the cobbler dough on top of the vegetables. Plop them randomly on top of the vegetables. Bake until the cobbler crust is golden brown, about 15 to 20 minutes. Serve hot right out of the oven. CHIVE AND BLACK PEPPER COBBLER CRUST: 1⅔ cup unbleached, all-purpose flour 1 Tbsp aluminum-free baking powder ¼ cup minced chives ½ tsp freshly ground pepper ½ tsp salt ⅔ cup nondairy milk, preferably unsweetened (soy, almond, rice, coconut, hemp) ⅓ cup olive, canola or coconut oil In a large mixing bowl, stir together the all-purpose flour, baking powder, chives, freshly ground pepper and salt until fully combined. It is important to never over-stir cobbler or biscuit dough because it could result in a dense final product, so always mix dry ingredients first, then add the wet items and stir just enough to combine. Add the milk and olive oil and stir until the dry ingredients are just combined with the wet ingredients. The result is a sticky— not smooth—dough. After applying on top of the pot pie to make the crust, any remaining dough can be used to make biscuits, baking them in a 425° F oven on a parchment-lined or greased cookie sheet for 8 minutes. Reprinted with permission from The 30-Day Vegan Challenge: The Ultimate Guide to Eating Healthfully and Living Compassionately by Colleen Patrick-Goudreau.

photo courtesy of Sharon Palmer

Preheat the oven to 400° F.

and moisten the bottom edge of the pastry.

Prepare the pastry by lining a baking sheet with parchment paper. Lay out 8 puff pastry squares evenly over the baking sheet.

Using a fork, secure the top edge to the bottom edge of the pastry by pressing with the fork around the entire edge.

Fill the center of each pastry square with ¼ cup of filling.

Place plant-based milk in a small dish. Dip a pastry brush into the plant-based milk and moisten the surface of the pastries with the brush.

Place water in a small dish. Moisten fingertips with water and swipe across the bottom two edges of each pastry. Fold over the top edge of the pastry to line up with the bottom edge, forming a triangle. Dip a pastry brush in a small dish of water

Mini Curried Lentil Wellingtons

Place in the oven and bake until golden brown, about 18 to 22 minutes. Recipe and photo courtesy of Sharon Palmer, MSFS, RDN.

YIELD: 4 TO 6 SERVINGS CURRIED LENTIL FILLING: 1 tsp extra-virgin olive oil ½ medium onion, finely chopped 2 cloves garlic, minced 2 Tbsp water 1 medium carrot, chopped ½ cup brown mushrooms, chopped ½ cup frozen peas, thawed 1 Tbsp curry powder ¼ tsp black pepper ½ cup small green or brown lentils, uncooked 2 cups vegetable broth ¼ cup chopped walnuts PASTRY: 1 package vegan puff pastry, defrosted (1 lb 1.5 oz cut into 8 5-by5-inch squares) ½ cup water 2 Tbsp plant-based milk, plain, unsweetened In a large skillet, heat the olive oil. Sauté the onion and garlic for 4 minutes. Add water and stir. Add the carrots, mushrooms, peas, curry powder and black pepper and sauté for an additional 5 minutes, stirring frequently. Add the lentils and vegetable broth, stirring to combine. Cover and let simmer for about 15 minutes, stirring occasionally. Then remove the lid and allow to simmer for another 15 minutes until the liquid is absorbed and the lentils are tender but not mushy. Adjust moisture as needed by adding water if too much is lost to evaporation during cooking. Should achieve a moist texture, with no residual liquid. Stir the walnuts into the mixture and remove from the stove. Be sure to let our advertisers know you found them in

November 2023

33

inspiration

Ground Picture/shutterstock.com

A Pebble of Kindness in the Stagnant Pond by Marlaina Donato From kindergarten classrooms to inspired blogs, kindness is a practice that is encouraged throughout society. Compassion—the bedrock of goodwill—is a spark that can easily be snuffed out on the wheel of survival. Spiritual practice is usually associated with attending a house of worship, getting on a yoga mat or keeping a gratitude journal, but one of the most beautiful faces of mindfulness reveals itself when we embody kindness. With the expression of compassion, we become joy in motion.

We do not need to break the bank or give our last drop of energy to consider others, only a willingness to nourish generosity of spirit. Whether we share that last piece of dark chocolate with our significant other or uphold a common courtesy, such as giving someone a well-deserved compliment, a heartfelt gesture can go a long way. One thoughtful word or deed can be a single pebble thrown into a stagnant pond. Kindness from pure intentions rather than superficial investment in “good karma” is a form of energy that begets more of the same. Perhaps the greatest advantage of goodwill is the reminder that the world is not such a harsh place after all. This aha moment, at the very least, can change someone’s day. At the most, it might save a life. Living in the heart means maintaining a higher frequency, which is needed now more than ever. Here are a few ideas to drop a pebble in the pond:

In the Household  Help someone with their chores: Put out the garbage, empty the dishwasher or set the dinner table.  Run a hot bath or heat up a bowl of soup for a loved one after a long day.

In the Workplace  Bring a coworker a cup of coffee or a hard-working boss a surprise dessert.  Take the early shift for someone else.

In the Community  Offer a free class or service.  Pick up groceries for a neighboring senior. Marlaina Donato is an author, multimedia expressionist and cultivator of women’s wild well-being. Connect at JaguarFlower.art. 34

Greater Boston/Rhode Island Edition | NA-GBRI.com

COMMUNITY RESOURCE GUIDE Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Sales@NaturalAwakeningsBoston.com to request our media kit.

Akashic Consulting

Brain Training

Coaching

INTO THE AKASH WITH ASTRID!

RI NEUROFEEDBACK | ZEN BRAIN TRAINING

A CREATIVE HEALING PLACE

401-617-8074 AstridMeijeruic@gmail.com rihha.org

401-282-0230 RINeurofeedback.com

Curious to learn how your other lifetimes are impacting your life? Ready to clear trauma, negative belief patterns, relationship dynamics, vows and soul contracts? Through consulting your Akashic Records, I facilitate the clearing of energies blocking your True Self, and coach you through conscious meaning-making to create the life you want.

Alexander Technique

Most of us don’t realize how much we can benefit from training our brains. Like our bodies, our brains benefit from healthy exertion and positive attention. Many of us suffer from symptoms of brain dysregulation that vary from lethargy to mania, ADD to OCD, depression to anxiety. Training the brain can strengthen its response to these symptoms and provide a clarity, ease and peacefulness that is hard to describe until you experience it. Call today for a free discovery conversation.

CÉCILE’S WISE WAYS

857-245-9488 Contact@CecileRaynor.com CecileRaynor.com

Chiropractic

Ready for sustainable relief from your chronic muscle or joint pain? Do you want to experience effortless good posture and ease of movement? Then explore the BIA Process based on the Alexander Technique.

Biological Dentistry 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 2.

MALCHAR CHIROPRACTIC AND WELLNESS CENTER 33 College Hill Rd, Bldg 30C Warwick, RI 02886 401-826-7600 MalcharWellness.com

MCWC offers a variety of services, which include chiropractic care, nutrition, homeopathy, total body modification, activator methodology, auto, sports and work injuries, applied kinesiology, contact reflex analysis and Graston technique. Dr. Malchar and Dr. Boudreau, as well as supporting staff, are here to support you along your wellness journey.

MCARDLE CHIROPRACTIC AND WELLNESS CENTER Catherine McArdle, DC Robert Sedlor, DC

2013 Plainfield Pk, Johnston, RI 02919 401-383-3400 McArdleChiropractic.com Family chiropractic practice offering holistic care to patients of all ages. Based on the initial evaluation, patients will be given a treatment plan which addresses ergonomics, exercise, stretching and nutrition in addition to their spinal alignment. See ad, page 19.

Be sure to let our advertisers know you found them in

Benjamin B. Blackett 401-855-2008 Benjamin@ACreativeHealingPlace.com Facebook.com/BenjaminBBlackett ACreativeHealingPlace.com Benjamin Blackett is a multi-certified, International Life Mastery Consultant and motivational speaker. He helps people pull their dreams into their lives. His clients experience better health, deeper and more meaningful relationships, more satisfying careers, and expanded time and money freedom. You are invited to get to know him through his livestream “Morning Mindset Book Studies” on his Facebook page, A Creative Healing Place, Mon-Fri, 9:05-9:25am. See ad, page 8.

TAKE THE LEAP COACHING

Kim Childs 1025 Mass Ave, Arlington, MA 02476 617-640-3813 Kim@KimChilds.com KimChilds.com 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.

Colon Hydrotherapy INTERNAL WELLNESS CENTER

Liz Marcano-Pucillo 150 Wood Rd, Ste 403, Braintree, MA 02184 781-228-6915 Liz@InternalWellnessCtr.com InternalWellnessCtr.com 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 12.

November 2023

35

Compounding & Wellness Pharmacy BIRD’S HILL COMPOUNDING PHARMACY

401 Great Plain Ave, Needham, MA 02492 781-449-0550 Pharmacist@BirdsHillPharmacy.com BirdsHillPharmacy.com 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.

DINNO HEALTH

Acton Pharmacy 563 Massachusetts Ave, Acton, MA 01721 978-263-3901 Keyes Drug 2090 Commonwealth Ave Newton, MA 02466 617-244-2794 Theatre Pharmacy 1784 Massachusetts Ave Lexington, MA 781.862.4480 West Concord Pharmacy 1212 Main St, Concord, MA 01742 978-369-3100 DinnoHealth.com 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 four independent pharmacies, we offer prescriptions, compounded medications, medical supplies, homeopathic remedies, vitamins and vaccines. See ad, page 7.

JOHNSON COMPOUNDING AND WELLNESS

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 23.

36

Energy Healing

Gut Health

QUANTUM ENERGY WELLNESS, LLC

REBALANCE YOUR ROUTINE

693 Quaker Ln, West Warwick, RI 02893 401-228-9100 QuantumEnergyWellness.net

The EESystem generates multiple bio-active life enhancing energy fields, including “scalar waves” which can allow cell regeneration, improve circulation and immune function, reduce inflammation, relief from pain, detoxify the body, elevate moods and more. See ad on page 3.

Flotation Therapy DRIP LUXURY FLOAT SPA

134 Taunton Ave, East Providence, RI 02914 401-827-1766 Info@DripRI.com DripRI.com Offering the best form of relaxation in New England. Drip luxury float spa is the place to go when you need to have a timeout from your everyday stresses. Relax in complete silence while floating in 11 inches of water with 1,000 lbs of Epsom salt. See ad on page 3.

Frenectomy (Tongue/Lip Tie Release)

Jessica Liggero, HHP, SIBO Practitioner 617-459-8114 RebalanceYourRoutine.com A virtual Holistic Health Coaching Service that focuses on improving gut health, SIBO and detoxification by making changes to your daily habits and by integrating the best herbal supplements for your individual needs. See ad, page 27.

Health Food Store NATURE’S GOODNESS

510 East Main Rd, Middletown, RI 401-847-7480 Facebook.com/NaturesGoodness NaturesGoodnessRI.com Since 1984 we have been providing the finest quality Natural & Organic Whole Foods including many gluten-free products, natural body care, athletic supplements & protein powders, incense, smudging supplies and candles made with essential oils. Natural pet care food & supplements. Open Mon-Sat, 10am-5pm. Visit website for more information.

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

Dr. David uses the latest technology available to diagnose and treat infants as well as children and adults. She has extensive training in the fields of functional release, airway dentistry and myofunctional therapy. See ad, page 2.

Functional Dietitian ALORA FREDERICK, RDN

Johnson Compounding & Wellness 781-893-3870 x 149 Alora@NaturalCompounder.com NaturalCompounder.com Integrative and Functional Registered Dietitian who strives to motivate individuals on their health journey. Alora loves to help people feel their best and has a special interest in GI health and mental health (depression & anxiety). See ad on page 23.

Greater Boston/Rhode Island Edition | NA-GBRI.com

Homeopathy VANDANA PITKE

Om Homeopathy, It’s My Health Cumberland, RI 401-573-3757 OmHomeopathy.com With 16+ yrs experience in classical homeopathy, Vandana Pitke has helped many clients restore and achieve health. A certified classical homeopath, she looks at the clients from a holistic perspective focusing on mind, body and spirit. She also incorporates many other holistic modalities in her practice, which makes healing faster, better and from within when combined with homeopathy.

Hypnotherapy

Intuitive Arts

Naturopathic Medicine

KARUNA INTEGRATED WELLNESS & SPA

NJP TAROT

ANASA PERSONALIZED MEDICINE

Nicole uses the tarot cards to help clients intuit their own life paths, clarify life situations, make difficult decisions or simply let go of fears. Think of the reading as a mini-brainstorming session with a trusted mentor/friend. Sessions are positive and heartfelt with a touch of humor.

Owner and founder of Anasa Personalized Medicine, Licensed Naturopathic Physician, Clinical Nutritionist and Reiki Master. Specializing in digestive disorders, thyroid disorders, diabetes, Lyme disease and chronic pain. Addressing these conditions by treating the underlying cause through herbal medicine, supplements, homeopathy, clinical nutrition and lifestyle counseling. Book an appointment to start your journey to optimal health. See ad on page 8.

Nicole Pirani NJPTarot.com Instagram.com/njptarot Tiktok.com/@njptarot

Michelle Douglas 72 W Main St, Hopkinton, MA 01748 617-398-7101 Info@KarunaIntegratedWellness.com With 17 years as a massage therapist, we specialize in using hypnosis to treat chronic pain. We also offer facials, waxing and proudly present our unique offering: The Hypno Spa Experience: The future of skincare. See ad, page 9.

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 31.

Ionic Foot Bath QUANTUM ENERGY WELLNESS, LLC Carleen Christopher 401-228-9100 QuantumEnergyWellness.net

This ionic detox is a therapy that uses negative ions to cleanse the body. The ions attach themselves to the toxins and then are flushed out through the feet's reflex points. See ad on page 3.

Light Therapy HEALING LIGHT JOURNEY By appointment only 401-282-0230 Raff@RINeurofeedback.com HealingLightJourney.com

Integrative Wellness Center IT’S MY HEALTH

Marie Bouvier-Newman 1099 Mendon Rd, Cumberland, RI 401-305-3585 Its-My-Health.com We provide much more than products, services and education. We provide the tools you need to optimize your health in a comfortable environment. We care. See ad on page 12.

Chrysanthi Kazantzis, ND, MS 245 Waterman St, Ste 308 Providence, RI 02906 401-484-1882; AnasaMedicine.com

The healing powers of light & sound are well documented. It is now possible to travel through amazing lightscapes and absorb beautiful sound energies to facilitate beneficial states of trance, healing and even psychedelic experiences. Don’t miss this opportunity to experience something truly out of this world (or your body!) Call today for a free discovery session to determine if this technology is for you. areness. Live more joyfully. Call today.

GREATER BOSTON AND RHODE ISLAND COMMUNITIES

CALENDAR OF EVENTS

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 23.

Organic Hair Care FLIPP SALON APOTHECARY 38 Transit St Providence, RI 02903 401-274-1981 FlippSalon.com

A small boutique salon promoting a holistic approach to beauty, herbalism, art and music. Offering a full range of hair services using organic, plantbased products, full apothecary of loose herbs, blends and organic self-care items and accessories. Herbalist on staff. Gallery walls featuring local artisans; all mediums welcome. Live music in semi-acoustic for Music Nights. We believe that all these mediums are symbiotic in promoting joy and wellness in the individual and the community.

Please visit our website, NA-GBRI.com/calendar, for calendar listings and special events. Be sure to confirm events with the event host prior to the scheduled date of the event.

Submit events at: NA-GBRI.com/events/new Be sure to let our advertisers know you found them in

November 2023

37

Past Life Regression

Reiki

Wellness Centers

BLUE FEATHER HEALING PAST LIFE HEALING/HYPNOTHERAPY

BOSTON REIKI MASTER

THE IVY DRIP BAR AND WELLNESS CENTER

Carolyn Paré 401-262-6998 BlueFeatherHealing333@gmail.com BlueFeatherHealing.net

Group sessions offer guidance to another life to gain a brief review of that time. Individual sessions offer detailed investigations into other lives and deep healing of trauma/wounds from those times.

Personal Training THRIVE MEDICAL FITNESS

1658 GAR Hwy, Ste 1, Swansea, MA 02777 401-440-5785 ThriveStudio.org

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.

Sleep Therapy TMJ & SLEEP THERAPY CENTRE OF NEW ENGLAND

563 Main St, Bolton, MA 978-779-0865 Info@TMJSleepMa.com; TMJSleepMa.com

A private medical fitness studio that offers a holistic approach to health and fitness for each unique individual. We offer classes, private instruction, stretch and bodywork for recovery, virtual training for remote clients, and nutritional coaching. We specialize in customized training for those with medical conditions and disabilities to break physical barriers. See ad on page 10.

Our facility addresses the root problem of most people’s sleep issues. Symptoms like facial pain, jaw pain, headaches, ringing in the ears, clenching, grinding and sleep disturbance must be examined thoroughly in order to treat a patient with individualized care. This usually involves the fabrication of a custom oral appliance. See ad on back cover.

Raindrop Therapy

Spiritual Centers

QUANTUM ENERGY WELLNESS, LLC

CENTERS FOR SPIRITUAL LIVING SOUTH COASTAL, MA TEACHING CHAPTER

Carleen Christopher 401-228-9100 QuantumEnergyWellness.net

Raindrop Technique is a sequence of anointing with oils that brings structural and electrical alignment to the body in a relaxing and invigorating manner through the power of essential oils. The oils can improve overall bodily function. See ad on page 3.

38

Barbara M. Fuyat 401-793-1753 Barbara@CSLSouthcoast.org CSLSouthcoast.org

We are a warm, welcoming community studying the Science of Mind, a philosophy and a way of life that embraces all spiritual paths, sexual orientations, ethnic backgrounds and ages. We believe we are all connected. It is in this oneness that we come together in nature, celebration, services, classes, workshops to understand our own spiritual magnificence and choose to live in love, peace and equality. Our vision is a world that embraces and empowers each and everyone. Everyone includes you. See ad, page 24.

Greater Boston/Rhode Island Edition | NA-GBRI.com

7 Brighton St, Belmont, MA 02478 617-221-5070 TheIvyDripBar@gmail.com The Ivy Drip Bar offers IV nutrient infusions and aesthetic treatments. Infusions include “Meyer’s Cocktail,” immunity, inner beauty, hangover, recover and performance. IV therapy helps with dehydration, athletic recovery, immune booster, hangovers and malabsorption ailments. See ad, page 11.

Wellness Resources 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 7.

Yoga & Tai Chi TIME FOR YOU YOGA

Maria Sichel, RYT, CSYT 2155 Diamond Hill Rd Cumberland, RI 02864 401-305-5319 Maria@TimeForYouYoga.com TimeForYouYoga.com Private Svaroopa® yoga therapy sessions are tailored to meet your needs. Specially trained in treating pain, including back pain and neck and shoulder issues. Yoga therapy is more powerful than weekly yoga classes and moves you more quickly toward health and well-being. Experience pain relief, greater mobility, improved sleep, easier breathing, deep relaxation, increased flexibility and a deep sense of peace.

Be sure to let our advertisers know you found them in

November 2023

39