Natural Awakenings Eastern PA June 2020

EE R F

HEALTHY

FAMILY STORIES

LIVING

Helping Kids Cope During Tough Times

HEALTHY

PLANET

TRAVELING IN PLACE

Finding Adventure Close to Home

HAPPY FOODS

Feel-Good Eating Tips

June 2020 | Bucks & Montgomery County, PA Edition | NABuxMont.com

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Natural Awakenings is a family of nearly 70 healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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Contents 13 EVERYDAY ADVENTURES

Taking to Vans & RVs for Life on the Road

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14 TRANSFORMATIVE STAYCATIONS

Finding Respite and Adventure Close to Home

17 DAVID HAMILTON

on Kindness in the Pandemic Age

18 POWER UP

24

YOUR BRAIN

Six Ways to Boost Blood Flow

20 HOMEBODY WORKOUTS Getting Fit Without a Gym

22 FATHERS KNOW BEST 24 FEEDING HAPPINESS

Lift Your Mood with Feel-Good Foods

28 FAMILY STORIES ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 267-544-9585 or email Publisher@NABuxMont.com. Deadline for ads: the 5th of the month.

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Help Kids Cope During Tough Times

34 SOOTHING SEPARATION Helping Anxious Dogs to Cope

DEPARTMENTS 7 news briefs 8 health briefs 10 global briefs 12 eco tip 13 green living 17 wise words 18 healing ways 20 fit body

22 inspiration 24 conscious

eating 28 healthy kids 30 teen voices 32 pet pages 37 yoga corner 38 resource guide

HEALTHY LIVING HEALTHY PLANET

letter from publisher

Words to Remember Breathe Relax Enjoy

BUCKS / MONTGOMERY EDITION

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Managing Editor Melanie Rankin Editor@NABuxMont.com• 850-466-8322 Calendar Editor Kevin Rankin Design & Production Melanie Rankin Sales & Marketing Joe Dunne Website Kristy Mayer Yoga Section Rosie Lazroe

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Be Positive

CONTACT THE PUBLISHER

Be Grateful

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See the Good Take Nothing for Granted

Visit our Facebook page for the latest health updates and information, or to post your events and comments.

Listen Respect Everyone

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Be Humble

NATIONAL TEAM

Watch My Ego Smile-Laugh-Love Let Go Accept Life Every day is a gift. How I appreciate this gift, what I pay attention to, creates a change in my attitude, my relationships, my parenting, my serenity, my thinking. It designs my life. My list of words is a daily reminder of who I want to become. It helps direct my thinking, my behavior and actions. It helps me remember that I am responsible for me. And, sometimes, that makes all the difference.

In peace, love and laughter, Originally published in March 2020. Recently we received a note that the reader had saved it, and found it to be even more meaningful throughout the pandemic. To quote: “These words of yours are there every morning for me to look at and enhance everything else.”

CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne National Editor Jan Hollingsworth Managing Editor Linda Sechrist National Art Director Stephen Blancett Art Director Josh Pope National Advertising Lisa Doyle-Mitchell Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com

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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.

The content herein has not been evaluated by the Food and Drug Administration and is not meant to treat, diagnose, cure or prevent any condition.

Statements are the opinion of the author/speaker.

Check with a healthcare professional regarding the appropriate use of any treatment.

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Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

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June 2020

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Directory of Advertisers

*new or returning advertiser

Thank you for being part of our community!

Ascend Hospice

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Inner Spa

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ITEX, Peggy Washburn – doTERRA

Center for Natural Healing

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Journey to the Self

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Center for Optimal Health / Dr. Cheikin

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Kindred Yoga

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Dental Wellness Centre

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Doylestown Veterinary Hospital

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Lanap & Implant Center of Pennsylvania

Dr. Derek Rodger, ND

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Let'sGetChecked 27

Dr. Julie Lachman, ND

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Life Works Wellness Center

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Lisa's Thermography and Wellness

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Fortis Farms

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M.E. Matters

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Sacred Rose – Michelle Christine

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Harmony Mountain Institute

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Whole Body Yoga Studio

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Holistic Dental Center

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Yoga Vibhuti Yoga & Meditation Studio

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Inner Harmony Wellness Centers / Dr. Amato

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news briefs

From Tower to Table: Growing Plants with Aeroponics

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ortis Farms is about creating easy access to fresh, local food sources in a sustainable, spacesaving, resource-conserving system. Started by four Culpeper, Virginia-area entrepreneurs, the company is committed to supporting communities, families and businesses through the imperative of generating new, resilient, accessible food sources and economies using innovative technologies and systems.

Fortis Farms leverages aeroponic vertical solutions as an approachable, scalable pathway to grow more and reduce waste in a low-cost, smallfootprint framework. Aeroponic gardening is an evolution of hydroponics that employs a process of growing plants in a mist environment rather than soil. By combining water, liquid nutrients, soilless medium and a timer-controlled pump, plants raised in this method grow more quickly, more heartily, are incredibly delicious and highly nutritious. Using this method, yields can increase by 30 percent, plants grow two to three times faster, and the systems use up to 98 percent less water and consume 90 percent less space than traditional techniques.

The towers are extremely easy to maintain and almost run themselves.

Families will find themselves wasting less food, eating more healthfully, and spending less. The produce is simply there and doesn’t travel thousands of miles to reach the table. Larger producers can take advantage of gravity-fed irrigation, nutrient delivery systems, and the space-saving, effort-reducing nature of these solutions to produce more, faster, and closer to their communities.

For more information, call Fortis Farms at 540-409-6871, email Info@GrowFortisFarms.com, or visit GrowFortisFarms.com.

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Natural Awakenings Publishing Corp. Partners with KnoWEwell Collaborative

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atural Awakenings Publishing Corp. (NAPC) is entering into a partnership with KnoWEwell, P.B.C., and is a Founding Patron of The KnoWEwell Collaborative.

KnoWEwell, a 1% for the Planet company, received the Top 50 Healthcare Companies award from the International Forum on Advancements in Healthcare. Founder and Chief Executive Officer Kimberly Whittle says, “It’s one centralized private, secure online platform to inspire and empower individuals with today’s knowledge, evidence-based resources and collaborative ‘wholistic’ community to help them address the root causes of chronic diseases and achieve optimal health and well-being.”

Whittle points out that KnoWEwell is “the missing link designed to provide people with peace of mind throughout their life journey’s collaborative with personal and professional benefits for all in the ‘wholistic’ ecosystem: individuals, families, providers and organizations. Our purpose is to improve the health of humanity and our planet.”

NAPC and KnoWEwell are perfectly mission-aligned, adds Whittle. “Natural Awakenings’ well-researched, practical information about the latest natural approaches to nutrition, fitness, personal growth and sustainable living played a significant role in fueling the wellness revolution. We’re grateful to collaborate with them.”

NAPC Chief Executive Officer Sharon Bruckman says, “Our Natural Awakenings family of 60 publishers is excited about the new resources and opportunities this new partnership brings to our community of readers, providers and organizations. We are honored to be playing such a significant role in the launch and future growth of this incredibly sophisticated platform that will result in tremendous benefits to members.”

For more information, see ad on page 2 and visit NaturalAwakeningsCNJ.com.

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June 2020

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Natto, a fermented soybean dish of Japan, offers postmenopausal women protection from bone fractures, concludes a new study in The Journal of Nutrition. Studying 24 years of records of 1,417 Japanese women older than 45, researchers found that compared to those women that rarely ate natto, those that consumed one to six 40-gram packs a week had 21 percent fewer fractures and those consuming more than seven packs had 44 percent fewer fractures. Tofu and other soybean products had no effect on fracture risk. With its strong smell and sticky consistency, natto is an acquired taste, but is also one of the few plant sources of vitamin K2, which activates bone-building proteins. Other studies have linked it to healthier gut flora, lower cholesterol and blood pressure levels, and a stronger immune system.

Consume Olive Oil to Fight Off Aging In what might be good news for teetotalers, researchers at the University of Minnesota found that it’s not the resveratrol in red wine that increases the life span of cells of those following the Mediterranean Diet, but the fat in olive oil that activates the critical pathway which prevents age-related diseases. “This pathway has been linked to almost all of [aging diseases]. It’s the roots,” says Doug Mashek, Ph.D., a professor in the departments of medicine and biochemistry, molecular biology and biophysics.

His studies suggest that the benefits of olive oil are most pronounced when coupled with fasting, limiting caloric intake and exercising. “We found that the way this fat works is it first has to get stored in microscopic things called lipid droplets, which is how our cells store fat. And then, when the fat is broken down during exercising or fasting, for example, is when the signaling and beneficial effects are realized,” Mashek explains.

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Bucks & Montgomery County, PA Edition

Eat a Plant-Based Diet to Lessen Stroke Risk People that eat a vegetarian diet rich in nuts, vegetables and soy may have a lower risk of stroke than others with diets that include meat and fish, concluded a new study in the journal Neurology. Taiwanese researchers studied two groups of healthy people over age 50 that lived in Buddhist communities in which drinking and smoking were discouraged and vegetarian diets were followed by about a third of residents. Compared to the meat- and fish-eaters, vegetarians consumed less dairy, animal protein and fat, about the same amount of eggs and fruit, and more fiber and plant protein. In the group of 5,050 people studied for six years, vegetarians had a 74 percent lower risk of ischemic stroke, in which blood flow to the brain is blocked, than nonvegetarians. In the group of 8,302 people followed for nine years, vegetarians had a 48 percent lower risk of overall stroke than nonvegetarians, a 60 percent lower risk of ischemic stroke and a 65 percent lower risk of hemorrhagic (bleeding) stroke. “Stroke can also contribute to dementia. If we could reduce the number of strokes by people making changes to their diets, that would have a major impact on overall public health,” says study author Chin-Lon Lin, M.D.

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Decrease Bone Fractures with Natto

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health briefs

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Try Chinese Herbs for Ulcerative Colitis A Traditional Chinese Medicine herbal mix known as Gegen Quinlian decoction, when combined with standard Western pharmaceuticals, is more effective in treating the painful condition of ulcerative colitis than pharmaceuticals alone, concluded a Chinese review of 22 studies that included 2,028 patients with the disease. Typically used to heal diarrhea and gastrointestinal inflammation, the herbal mix produced few adverse reactions and resulted in low recurrence rates, researchers said.

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Maintain a Healthy Gut to Sidestep Colorectal Cancer In a study that for the first time establishes a direct link between the microbes inhabiting our bodies and the genetic alterations that drive cancer development, researchers from the Hubrecht Institute, in the Netherlands, have found that mutations linked to colorectal cancer can be caused by common gut bacteria carried by about one out of five people.

By exposing cultured human mini-guts to a particular strain of E. coli bacteria, they observed that the bacteria induced a unique pattern of mutations in the DNA of human cells that was also found in the DNA of patients with colorectal cancer, implying that these mutations were induced by the “bad” bacteria.

Green Up Cities to Reduce Violent Crime Well-designed and maintained green spaces in cities such as parks, community gardens and tree-lined streets lower the rate of violent crimes, make communities safer and keep people healthier, concluded Cornell University and University of Virginia researchers that conducted a meta-study of 45 papers studying the links between greenery and crime. In particular, more green spaces, such as community gardens converted from vacant lots, decrease gun violence, six studies found. But poorly designed green space with inadequate maintenance, bad lighting and excessive nearby traffic can help crime take root and spread.

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Generating Electricity from Rain

A surprisingly high voltage can be generated from raindrops using a field-effect, transistor-style structure, reports a new study from the City University of Hong Kong in the journal Nature. A single drop can muster 140 volts, enough to briefly light up 100 small LED bulbs. The new design couples an aluminum electrode with an indium-tin oxide electrode layered with polytetrafluoroethylene (PTFE), a material with a quasi-permanent electric charge.

When a raindrop hits the PTFE/tin surface, it bridges the two electrodes and creates a closed-loop circuit that helps fully release any stored charges. The technology could handle sustained rainfall, as well. If there are continuous drops, the charge accumulates and eventually hits a saturation point. Building rooftops could supplement some of the electricity used inside, and electric boats could extend their range.

The United States, Europe and China are growing “sentinel trees” in strategic locations around the world to receive advance warnings of destructive pests that could destroy native plantings.

According to a study published in Plos One, “Sentinel nurseries represent one potential mechanism to address the current lack of knowledge about pests in the countries from where live plants are shipped and the threats they represent to native flora and crops in importing countries.” As global trade intensifies, the risk for accidental importing of and exposure to new invasive pests is a constant worry for entomologists and arborists, stimulating a search for new tactics to prevent future losses.

Amy Lutz/Shutterstock.com

Sentinel Trees Give Advance Warning

Splashy Solution

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Pest Alarm

global briefs

Beware the Air Mindfulness Training May Reduce Paranoia In news that may be useful for people dealing with the stress of the global pandemic, researchers from the University of London have found that just one week of practicing mindfulness—moment-to-moment awareness—reduces feelings of paranoia. The research, published in the journal Mindfulness, was based on questionnaires of 494 people, enabling researchers to find a correlation between paranoia and judgemental thinking.

They found that higher levels of nonjudgement predicted lower levels of paranoia, even in individuals that had a predisposition for it.

Then, 68 people were selected and divided into two groups: one that was asked to go through a prerecorded, guided mindfulness session once per day, and one that acted as a control. The session consisted of a quick body scan, mindful breathing and awareness exercises.

The results showed a drop in judgmental thinking and paranoia in the mindfulness group.

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People continuously exposed to air pollution are at increased risk of dementia, especially if they also suffer from cardiovascular diseases, reports a new study from the Karolinska Institute in Sweden, published in the JAMA Neurology. Researchers examined nearly 3,000 adults with an average age of 74 living in the Kungsholmen district in central Stockholm for up to 11 years. Of those, 364 people developed dementia. The district’s annual average level of particulate matter 2.5 microns or less in width is high by Swedish standards, but low compared to international standards.

Heart failure and ischemic heart disease both enhanced the dementia risk, and stroke explained almost 50 percent of air pollutionrelated dementia cases, according to the researchers.

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Dementia Linked to Air Pollution

Mental Relief

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Tofu Takeaway Isoflavones Lower Risk of Heart Disease

Observational research published in Circulation, the flagship journal of the American Heart Association, states that tofu and other foods that contain higher amounts of isoflavones are associated with a moderately lower risk of heart disease, especially for younger women and postmenopausal women not taking hormones.

Researchers at Harvard Medical Schools’ Brigham and Women’s Hospital analyzed data from more than 200,000 people that participated in three health and nutrition studies; all participants were free of cancer and heart disease when the studies began. Consuming tofu, which is high in isoflavones, more than once a week was associated with an 18 percent lower risk of heart disease, compared to a 12 percent lower risk for those that ate tofu less than once per month.

Tofu and whole soybeans are rich sources of isoflavones. Chickpeas, fava beans, pistachios, peanuts and other fruits and nuts are also high in isoflavones.

Hot Power science photo/Shutterstock.com

Heat Converted into Electricity

Researchers from Japan’s Osaka University have found how the thermoelectric effect, or converting temperature differences into electricity, can be best used to power small, flexible devices, reports the journal Advanced Materials Technologies. Future healthcare applications will require internet connectivity between billions of sensors, and the devices that enable them must be small, flexible, reliable and environmentally sustainable.

Batteries are not optimal because continually replacing them is inconvenient and expensive. Many researchers have optimized device performance solely from the standpoint of the thermoelectric materials themselves. “Our approach is to also study the electrical contact, or the switch that turns the device on and off,” explains Tohru Sugahara, the corresponding author of the study. “The efficiency of any device critically depends on the contact resistance.”

Thermoelectric power generators are self-sustaining, self-powered and have no moving parts. Solar power and vibrational power do not have all of these advantages.

Down-Under Drought

Australian Wildfires Linked to Climate Change Australia’s devastating wildfires during 2019 and 2020 were at least 30 percent more likely to occur because of human-caused climate change, report researchers in a new study published in the online journal Natural Hazards and Earth System Sciences. An intense heat wave was the primary factor in raising the fire risk, says climate scientist Geert Jan van Oldenborgh, with the Royal Netherlands Meteorological Institute. The study linked to climate change the extremity of that heat wave, which is 10 times more likely now than it was in 1900. Van Oldenborgh notes that climate simulations tend to underestimate the severity of such heat waves. “We put the lower boundary at 30 percent, but it could well be much, much more,” he says. The year 2019 was Australia’s hottest and driest since modern recordkeeping began in the country in 1910.

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eco tip

(left arm extended downward) to alert bikers that may be traveling behind.

Regular Tips Apply to Pedaling During the coronavirus crisis, biking is especially recommended, as it provides exceptional aerobic and cardio exercise, relaxation and because it maintains social distancing. Keeping in mind proper equipment, fitness, safety and other factors can make it even more fulfilling during this difficult period.

Choose the right bike. Those designed for roads and pavement are generally lighter and have more gears than mountain bikes, which have more shock-absorbing features, plus more lower gears to help traverse inclined terrain. Urban and commuting bikes feature a slightly more upright riding position that allows better sightlines and improved visibility by motorists.

Use a bike shop with mechanics that test and adjust the bikes they sell, including determining the proper seat height—which facilitates proper alignment of hips and a full rotation—and the ideal distance from the handlebars to the seat tube. Back, knee or hip pain may develop if a cyclist has to stretch his or her legs to get to the pedals, according to the League of American Bicyclists. A biker doesn’t get proper leg extension if the seat is too low. The legs should

be almost, but not totally extended at the lowest point in pedaling.

Safety takes many forms. Even well-marked bike lanes don’t guarantee safety, so use caution. Some motorists are careless about entering bike lanes and don’t correctly stop at crosswalks or look behind before opening doors. Keep at least five feet from the sides of cars to avoid being hit. Don’t weave in and out of traffic, always don a helmet, signal turns and watch out for runners and walkers. Use the stop signal

Proper pedaling can help prevent strains. In addition to

ensuring they’re employing proper leg extension, it’s advised that bikers pedal a little faster in a lower gear; ideally, 75 to 90 revolutions per minute, which is easier on the knees with less muscle fatigue than traveling slower in a higher gear.

Routine maintenance includes

“cleaning and lubing the chain, replacing brake pads, and changing and fixing a flat tire,” according to major bike and outdoor retailer Recreational Equipment, Inc. (rei.com). The website has helpful tips on tools to obtain, along with basic information on bike maintenance, cleaning and fixing a flat tire.

mission statement To empower individuals to live a healthier lifestyle on a healthier planet.

To educate communities on the latest in natural health and sustainability.

To connect readers with local wellness resources and events, inspiring them to lead more balanced lives.

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Biking During the COVID-19 Crisis

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green living

Everyday Adventures Taking to Vans and RVs for Life on the Road

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by Sandra Yeyati

any Americans choose to travel in recreational vehicles (RVs) or well-equipped vans with all the comforts of home—no hotels, just the open road and a tank full of gas. Cindy Jane is a Florida naturalist, vegan advocate, accomplished artist and wife to land surveyor Kevin Georgeson. Now 50 years old, she’s had a dream since she was 18 to travel the country in a van, visiting state and national parks, hiking trails and spending quality time in nature. She envisions setting up an easel and painting in inspiring settings. “It’s about getting out of that social norm of always knowing what the next day is going to be like, doing the same thing every day. I like a little bit of the unknown, the unexpected. I want to see things. I want adventure. I want the freedom that comes with going,” she says.

The couple purchased a 2018 Ford Transit van with low mileage and a little warranty left on it. Together, they are customizing it to create a comfortable home away from home to satisfy Jane’s wanderlust. Crafty and resourceful, they voraciously watch YouTube videos to learn the ins and outs of solar panels, electrical hookups, kitchen countertops, insulation and 1,000 other details that go into a suc-

cessful buildout. They’re taking their time to do it right after investing thousands of dollars already. To document their progress and hopefully inspire others, they record videos on Jane’s smartphone and post them to her website (ArtfulVeganNomad.com).

Val and Nick Wheatley are veteran nomads, having travelled the world for almost four years in all kinds of rides, including the 1994 Ford Bronco they drove across the U.S. for six months. Camping outdoors was challenging, and they vowed never again to travel in a vehicle without a bed. They purchased a Ford Econovan to explore New Zealand and sold it three months later when they left. In Germany, where beautiful campgrounds and free public lots with inexpensive electric and water hookups are plentiful, a rented RV was the way to go. With experience, the couple has come to prefer converted vans or smaller RVs, thanks to their fuel savings and easier maneuverability in cities and on narrow country roads.

According to the Wheatleys, traveling and living in close quarters has its drawbacks. Cleaning out portable toilets and taking showers at truck stops can be challenging, but for the avid explorers,

these inconveniences were always eclipsed by jaw-dropping scenery and cultural immersion in new countries. “Because we had wheels and time, we got to see some cool stuff off the beaten track that most people that were visiting for a weekend or week never see,” says Val.

Offering tips, tricks, candid descriptions and inspiring photography of their many world-trotting experiences, the couple’s travel blog (WanderingWheatleys. com) tallied more than 600,000 visitors last year. Through online advertising and affiliate programs, they earned enough money for living and travel expenses. “The world actually isn’t a scary place at all. People all over the world in every culture are friendly and welcoming,” Nick says.

For those looking to connect with fellow travelers, there are numerous recreational clubs that offer base camps, programming and social opportunities. One such club is Sisters on the Fly (SistersOnTheFly.com), an all-women outdoor adventure club founded in 1999 by Maurrie Sussman and her sister Rebecca Clarke with a penchant for small, vintage trailers that are restored and embellished by their owners.

With 9,000 active members and an organizer in each state, these resourceful and festive ladies hold more than 1,000 events nationwide every year, including fly fishing, guided tours, kayaking, mountain climbing, biking and more. “It’s about being outdoors and meeting amazing women. We love going into the national parks, taking back roads and visiting all the small towns,” Sussman says.

Living in an RV or van full-time has become an attractive option for many people, including college kids looking for inexpensive housing or retirees on limited incomes. “I think more and more we’re seeing people who value their time more than a bunch of possessions,” says Jane. “Maybe that means working less and living more frugally, so you see a rise in minimalism and van life.”

For a wealth of information on vans and RVs as full-time options, as well as in-depth interviews with van lifers, visit Bob Wells’ YouTube channel CheapRVLiving.

Sandra Yeyati is a freelance writer. Reach her at SandraYeyati@gmail.com.

June 2020

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Transformative Staycations

Finding Respite and Adventure Close to Home taycations—sticking close to home for new travel experiences—was a growing trend even before the COVID-19 pandemic turned it into a practical necessity for many of us. Staycations reduce costs, minimize travel time and also lower our carbon footprint by eliminating international travel. Happily, they don’t reduce the pure pleasure of finding new adventures, exploring untrammeled nature, seeing the familiar with fresh eyes and meeting people from all walks of life. All of that is close at hand, and especially when compared to foreign jaunts, the price is right.

A good place to start is by checking out state and regional parks, often overlooked gems offering scenic miles of trails for hiking, biking, birding, fishing, picnicking and other activities. “Whether mountains, prairies, rivers, forests in the country or heart of the city, there is always a state park waiting to welcome you, no matter what kind of recreation you enjoy,” says Jason Clay, spokesperson with Colorado Parks and Wildlife.

In Colorado parks, people can, for example, river raft in the Arkansas Headwaters Recre-

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ation Area; boat, fish and hammock camp in Jackson Lake State Park; and rock climb in Eldorado Canyon.

Parks can be discovered and trail maps downloaded by visiting TrailLink.com, run by the Rails-to-Trails Conservancy. It provides searches for nearby trails using parameters such as distance, types of activity and wheelchair accessibility. Its smartphone TrailLink app is free to download and $30 per year for unlimited customized use.

State, local and regional parks across the country offer rich educational opportunities for kids and adults alike, including naturalist-guided activities, bird and botany walks, lessons in local history, ecology and geography, and more. Several states offer free admission to all state-run parks, including Hawaii, Tennessee and Illinois. State-by-state listings of fees and policies can be found at Tinyurl.com/StateParkPasses.

Making a Quick Getaway

Weekend forays into natural and rustic settings can be ideal escape valves for people needing a simple, quick change of venue.

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Camping, of course, is always an option, but for those that want to be in nature in a more comfy fashion, using “cabin” as a search word works well in websites like Airbnb.com and TripAdvisor.com. The option of glamping—or glamorous camping—offers surprisingly luxurious stays outdoors in tents, pods and domes; check out Glamping.com.

Getaway.House offers woodsy outposts in 10 locations equipped with “tiny house” cabins around the country designed for quick escapes from cities. “If you were at your desk in need of an escape, you could cut out early and be there by 6 p.m.,” says Vice President of Marketing Rachel Mansfield. The private experience, with no check-in desk or communal areas, enables it to continue operating safely during the pandemic. The cabins, designed to blend in with their natural surroundings, are equipped with food for purchase, stove, books, radio, firewood, fire pit and Adirondack chairs, as well as a map for local hikes and adventures.

“I did a getaway at a point in my life where I wanted some time alone, away

PH888/Shutterstock.com

S

by April Thompson

Rawpixel.com/Shutterstock.com Iakov Filimonov/Shutterstock.com Iakov Filimonov/Shutterstock.com

from commitments, to figure out what my next chapter in life was going to be,” says Paige Conner Totaro, of Alexandria, Virginia, the founder of Unquote Travel, a web-based tour agency focusing on small group, off-the-beaten-track adventures.

“You can change your environment without going very far, and that in turn can change the way you think about things. Little things like sleeping on the other side of the bed can help you shake up your brain.”

Local Attraction

Local-led excursions are another way to see our home turf through a new lens. Airbnb Experiences, offered virtually everywhere that Airbnb lists lodging, are one-of-a-kind tours and classes designed and hosted by locals with unique expertise. Experiences run the gamut from neighborhood tours on foot or bikes with athletes to museum tours led by local artists or art historians. Many include a hands-on learning component, like how to make mosaics in a community art space or cook a local delicacy from a family recipe. Similar tours and experiences can be found on TripAdvisor’s Things To Do listings. WithLocals.com, whose mission is “to break down the barriers between travelers and locals worldwide,” also offers foodie fun and off-beat adventures.

Kelly Kniewel stumbled onto tour guiding after experiencing burnout in her previous career in the beverage industry.

An Airbnb Experiences host, Kniewel now leads small group tours of Chicago, introducing locals and visitors alike to many of its little-known facets. “I’ve fallen in love with my city all over again

doing these tours,” says Kniewel, a selfproclaimed history geek.

She loves to take guests inside Art Deco and Beaux Arts buildings they may have passed before without realizing the gorgeous art and architecture that exists inside, such as the library-turned-cultural center, Chicago Cultural Center, boasting two impressive glass domes, one designed by Tiffany Glass.

Another favorite excursion is taking guests on a water taxi tour. “It’s a cheap and unique way to see Chicago. The water, both the Chicago River and Lake Michigan, is so much a part of who we are as a city.”

During the limitations imposed during the COVID-19 period, Airbnb and other websites began offering experiences online, allowing people from all over the world to connect and make pastries with a Swedish baker, draw with a Mexican cartoonist, learn about apartheid from a South African or experience a day in the life of an American Olympic bobsledder.

Traveling the World Without Leaving Home

Hosting travelers can bring new meaning to a staycation, offering a rich opportunity for cross-cultural exchange without any exchange of currency. The popular CouchSurfing.com connects travelers with locals offering free use of a couch, air mattress or spare bedroom. Available in more than 200,000 cities worldwide, it has 14 million members and sponsors local language exchanges, dance classes, hikes and dinners, so there are opportunities to make new friends and have new experiences even without offering a place to sleep. (During COVID-19 restrictions, these activities were moved online.)

Similar organizations that offer opportunities for local hosting (including low- or no-cost lodging) include Servas.org, established in 1949, which stresses world peace and cultural exchange, and preinterviews potential guests and hosts to ensure safety; GlobalFreeloaders.com, a free registry for hosts and guests that do their own online screening and matching; and EvergreenClub.com, in which hosts provide a bed-and-breakfast homestay for travelers over age 50 for $20 a night.

An exciting option for homeowners is HomeExchange.com, a $150-a-year service that allows people in far-flung places to switch homes, either directly or through a staggered point system so they can truly live like locals.

John Fackenthal, of Rockville, Maryland, has hosted more than 100 couchsurfers from 29 countries, and loved every experience. “I had a big apartment in the heart of Washington, D.C., when I first started hosting, but lived alone and felt a little isolated. I wanted to bring back the youth hostel feel from travels in my younger days, where you’d hang out with fellow travelers and go hiking, share a meal or play cards,” he says.

A web developer, he recalls such memorable guests as a carpenter in his 60s from the Pacific Northwest that helped him with fixer-upper projects, a pair of pro volleyball players from the Czech Republic and two young women from China that prepared him a massive traditional Chinese feast “with all four burners going,” he says.

“It’s restored my faith in humanity. I’ve encountered nothing but wonderful June 2020

15

Agrotourism, in which working farms open the barn doors to visitors for day or overnight trips, has the added advantage of supporting local agriculture. AgritourismWorld. com and FarmStayUS.com provide listings for farm stays worldwide searchable by type, such as Christmas tree farm, vineyard, orchard, dude ranch or alpaca farm.

The 40-acre Taos Goji Farm and Eco-Lodge Retreat, in Taos, New Mexico, is one such venue. “My husband and I returned to the land nine years ago after many years working as professionals in stuffy offices. The farm has been developed for our family and others who wish to be close to nature and to live off of the land,” says co-owner Elizabeth vom Dorp.

The farm is open for paid guests, as well as to the volunteers known as “Wwoofers” that come through Worldwide Opportunities on Organic Farms to help raise goji berries, fruits, vegetables

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Be a Weekend Farmer

and free-range chickens. All cabins date from the early 1900s, including an old dairy barn converted into a duplex and five sheep herder cabins. The farm is surrounded by a national forest, so many guests visit to enjoy hiking, biking, fishing, rafting and ballooning. “Families with children love to come and pick berries, collect eggs and pet the animals. We have rescue alpacas, sheep, goats, chickens and turkeys,” says vom Dorp.

While the world may still be at the mercy of unfortunate circumstances this summer, travel is ultimately a state of mind. By staying open, curious and present, there are always new encounters and discoveries underfoot very close to home.

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

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people, all with such different personalities and backgrounds.”

wise words

David Hamilton on Kindness in the Pandemic Age

by Sandra Yeyati

D

avid Hamilton has authored 10 books, including The Little Book of Kindness, How Your Mind Can Heal Your Body and The Five Side Effects of Kindness. He holds a doctorate in organic chemistry and spent four years in the pharmaceutical industry developing drugs for treating cardiovascular disease and cancer.

During clinical research trials, he noticed that a significant number of people experienced health improvements while on fake, or placebo, drugs. This inspired a career change more than 20 years ago, when he became a writer and public speaker teaching people how to understand and harness the mindbody connection to improve health.

We are genetically wired for kindness. The genes that produce the kindness hormone are some of the oldest in the human genome, like 500 million years old. So, our natural state is to care, to be kind and compassionate. But in life, we get caught up in everyday stresses and worries—financially, work-wise and in relationships—that often obscure that natural tendency to care. When a lot of that stuff is taken away, people’s natural sense of kindness and compassion come to the surface.

Have you noticed an increase in kindness during the current pandemic emergency?

Absolutely. We’ve been called to unify, to recognize that we are part of the same human family. There’s a global outpouring of compassion. We’re transforming, becoming more aware of our own kindness and the needs of other people.

On another level, I saw a meme that said, “It feels like the universe has sent us home to our rooms to think about what we’ve done.” There’s research that correlates an increase in viruses and parasites over the last couple of years to a loss in biodiversity due to human action, like knocking down rain forests and humaninduced climate change. Species extinctions are 1,000 to 10,000 times greater today than they’ve ever been in recorded history, except for 65 million years ago

I think so. In the past, you said things like, “Hello, how are you?” as a greeting. But now, when people say it, they really mean it. There’s a sense of genuine compassion that I think is coming out in everyone on a scale that I’ve never seen before. We’re feeling empathy for people that are suffering, but also feeling empathy for each other, because we realize that everyone is in a similar place.

How do you explain this upsurge in kindness during social distancing and isolation?

Do you see an opportunity for a shift in collective consciousness?

when an asteroid crashed into the Earth and wiped out the dinosaurs. Parasites, viruses and bacteria have nowhere else to go, so they’re jumping species, from bats to humans, for example. We’re being called spiritually not only to be more compassionate and kind to each other, but also to recognize the damage we’re doing to the planet and to be more respectful of nature, the environment and animals.

What are the positive physical effects of kindness?

Physiologically speaking, kindness is the opposite of stress. Where feeling stressed can increase blood pressure, tense the nervous system and suppress the immune system, feelings induced by kindness reduce blood pressure, calm the nervous system and elevate the immune system.

Are certain acts of kindness better than others?

It doesn’t matter what you do. What matters most is that you do it because you mean it; you genuinely have a sense of empathy and want to help someone. All of the physiological benefits of kindness come because the feelings induced by kindness generate what I call kindness hormones, the most important one being oxytocin, which is a female reproductive hormone that also plays a big role in cardiovascular health.

Can a small act of kindness really make a difference in the world?

Absolutely. It’s been charted scientifically that if you do something kind for somebody, that person will be kind or kinder to five other people over the next day or two because of how you made them feel. Those five people will be kind or kinder to five further people, which turns into 25 people, and each of those 25 will be kind to five people, which takes it to 125 people’s lives that can be changed and affected in small and large ways three social steps away from you simply because of one tiny little thing you did.

Sandra Yeyati is a freelance writer in Naples, Florida. Connect at SandraYeyati@gmail.com.

June 2020

17

healing ways

by Ronica O’Hara

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EN

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W! NO

HEALTHY

LIVING

HEALTHY

O

ur brain has many well-known structures like the amygdala that detects danger and the prefrontal cortex that enables planning, but we often take for granted the 400 miles of blood vessels that push through a liter of blood per minute, carrying in oxygen and nutrients, and porting out wastes. “Our brains are highly metabolic organs, so they require lots of nutrients and oxygen to function properly, and those can only get to our brain when we have good blood flow,” says naturopathic physician Emilie Wilson, of the Synergy Wellness Center, in Prescott, Arizona.

When that blood flow is optimal, we feel energized and clear-headed; when it’s low, we feel foggy and listless. Low levels of cranial blood flow have been linked in brain imaging studies to strokes and dementia, as well as bipolar disorder, depression and suicidal tendencies. The first imperative for healthy cranial blood flow is to make sure our blood pressure, blood sugar and cholesterol numbers are in a healthy range. Health practitioners can help us address that, as well as the conditions linked to reduced blood flow—heart disease, hypothyroidism, diabetes, anemia, depression and smoking. To boost brain blood flow, specific lifestyle strategies have proven to be highly effective:

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Eat strategically, especially beets and chocolate.

Nitric oxide (NO) is made in the endothelium, the thin layer of cells that line blood vessels; it relaxes the inner muscles of those vessels, maximizing blood flow. “The continuous formation of NO in the brain is essential to life,” says prominent pharmacologist Louis Ignarro, Ph.D., who received the Nobel Prize in Science in 1998 for discovering that humans produce NO and that it lowers blood pressure and improves blood flow. He advocates passing up

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POWER UP YOUR BRAIN Six Ways to Boost Blood Flow

meat for soy and fish protein, eating antioxidant-rich produce such as pomegranate, blueberries, spinach and kale, and consuming lots of nitrate-rich food like celery and leafy greens which are converted to NO in the body. He especially recommends beets—one study reported that in juice form, it increases nitric oxide levels by 21 percent in 45 minutes—as well as dark chocolate. In a Harvard study, older people that drank two cups of hot chocolate a day for 30 days had improved blood flow to the brain and better memory.

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Take amino acid supplements. “Consuming supple-

ments containing both L-arginine and L-citrulline are welldocumented to boost the production of endothelium-derived NO,” says Ignarro. “Adding antioxidants to the amino acid mix provides added benefit by increasing NO levels.” He recommends pomegranate extract, cocoa flavonols and omega-3 supplements.

Move the body. Fast walking, running, cycling, swimming,

ball playing, weight lifting and yoga all help improve cranial blood flow, says Ignarro: “Physical activity stimulates the production of NO in all arteries, including those in the brain.” In one study, women over 60 that walked for 30 to 50 minutes three or four times a week increased ongoing cranial blood flow up to 15 percent. Yoga exercises like downward dog and shoulder stands also raise blood flow in the head.

4

Play music. Research using functional magnetic resonance imaging published in Scientific Reports found that blood flow in the brain increases when people listen to music they love, whether it’s Mozart or Eminem. In a recent study, Weightless, a song written by the British group Macaroni Union along with sound therapists, reduced participants’ anxiety levels by 65 percent and physiological resting rates by 35 percent.

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Do a chanting meditation. Kirtan Kriya, a 12-minute

daily meditation that includes chanting, finger movements and visualization, “has been researched for over 18 years and has documented benefits in increasing blood flow to the brain,” says Krystal Culler, senior Atlantic fellow with the Global Brain Health Institute, in San Francisco and Ireland. YouTube offers several versions, as does the Alzheimer’s Research and Prevention Foundation (Tinyurl.com/12MinuteYogaMeditation).

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Consider acupuncture and craniosacral therapy.

“Acupuncture has been used for thousands of years to boost blood flow, and it can also relax tense muscles in the neck and head, which can impair blood flow more than we realize,” says Wilson. She also recommends the gentle, hands-on-head approach of craniosacral therapy: “It can directly improve blood flow by removing restrictions, and it can also rebalance sympathetic and parasympathetic functions, which has beneficial effects on our nervous system and on blood flow.”

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

June 2020

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fit body HEALTHY PLANET

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HEALTHY LIVING

2020 EDITORIAL CALENDAR HEALTHY LIFESTYLES ISSUE

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Age-Defying Habits Plus: Healthy Immune System

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Cardiovascular Health Plus: Regenerative Medicine

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MAR

Thriving on a Plant-Based Diet Plus: CBD

APR

Grassroots Climate Crisis Strategies Plus: Healthy Home

Homebody Workouts Getting Fit Without a Gym

WOMEN’S WELLNESS ISSUE

MAY

Autoimmune Breakthroughs Plus: Protein & Collagen Connection

JUN

Inspired Lifestyle Travel Plus: Brain Health

THE FOOD CONNECTION ISSUE

JUL

Beyond Factory Farming Plus: Gut Health

AUG

Biological Dentistry Plus: Environmental Education

SELF-EMPOWERMENT ISSUE

SEP

Emotional Well-Being Plus: Adaptive Yoga

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Stress Management Plus: Joint Health

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W

by Marlaina Donato

hen getting to the gym is not possible, there are plenty of options to explore for at-home workouts. From finding fun ways to stay fit to getting loved ones involved, figuring out what works and committing to a few simple goals is a good start.

Although it may be hard to pull ourselves up from the couch during periods of adversity, sticking to an exercise program can help boost immunity and emotional resilience. “Not feeling like exercising is common during stressful times, but try to remember how good you feel afterward and the sense of accomplishment. Remember the why,” says life coach Suzanne King, in Marlton, New Jersey.

Begin With the Basics Trainers agree it’s important to see working out and taking care of our health as an investment, and having a plan goes a long way. “You would never just brush off a business appointment if it was in your calendar and you knew you had to attend,” says personal trainer Chris Wong, in

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Oakville, Ontario. “The simple act of putting it in your schedule makes it real.

Now you have a responsibility. Now you have structure.”

Stephanie Mansour, host of the PBS fitness and health show Step it up with Steph, concurs: “Once I started viewing workouts as my own personal confidenceboosting time, a lightbulb went off in my head and I became addicted to this time with myself.” The Chicago-based personal trainer recommends lightening up. “Find something fun. Do something goofy like dancing around. Schedule this in and instead of ‘workout’, call it ‘pump-up time for me’.”

Getting outside and hitting the trails or walking every evening after dinner is a great way to get oxygen-infused aerobic time. “Use outdoor space to your advantage,” says Wong. “I’ve taught boot camps at parks, and one game I like doing is Touch 20 Things. Run around and touch 20 things at least 15 to 20 feet apart, but don’t touch the same thing twice. He also suggests doing sprints or bear crawls for

distance exercise and step-ups on park benches or large rocks. “If a park is not available, similar things can be done in your backyard. Just have fun with it.”

Exercising Outside the Box Working out with a different rule set offers an invitation to add a new twist to a usual favorite. “I personally practice martial arts every day, but that can be done in a variety of ways,” says Wong, pointing to gentle qigong, shadow boxing, breathing exercises, footwork drills and heavy bag training.

He recommends exercising every day, but limiting more intense workouts to three or four times a week. Cardio exercises such as walking and bicycling are a good daily choice, while high-intensity interval training workouts can be accomplished with minimal or no equipment. There are a variety of methods with timing elements that can be used to get a good workout.

For example, with the As Many Rounds As Possible regimen, three exercises are done back-to-back for as many rounds as possible in a 10-to12-minute period.

Exploring free online classes on YouTube and other platforms opens up even more options, including yoga, Pilates and dance classes. Many trainers offer virtual workouts over Zoom or Skype live in real time. There are also mobile apps with workouts available for download.

The Support Factor Partners or family members can help each other to stay on a workout schedule.

“You can set up a chart for you and your family members to put a star or checkmark once you’ve finished a workout.

Turn it into a competition, and whoever has the most stars at the end of a few weeks gets to pick the workout for the whole family to do,” suggests Mansour.

Partners can also make a pact to take care of the kids when it is the other’s turn to grab some fitness time.

Being motivated is easier with some self-love, King reminds us: “You can begin something new by fully appreciating yourself with daily gratitude.”

Marlaina Donato is an author and composer.

Connect at AutumnEmbersMusic.com.

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Fathers Know Best

D

by Neal Allen

ads, lighten up. Yes, all dads project their own fears and hopes on their children. If Dad dreamed of becoming a first baseman for the Yankees, he’ll push Johnny into baseball, ignoring his son’s preference for woodworking. If Dad harbored hopes of being the next Hemingway, he’ll praise Mary’s poetry, and maybe skip a few of her tedious soccer games.

Those are the facts, ma’am. Dads have a habit of imposing their own success goals on their kids. It’s not built into fatherhood to let kids willy-nilly develop their own talents and dreams.

Does that ruin the kids? Who knows? It

happens in just about every family, so good luck finding a control group for the experiment.

There may be no hope for the kids, but how about the dads? What might happen if they notice this odd behavior and how might that lighten their own loads?

Most of us dads, most of the time, initially take on the responsibility of fatherhood—income, protection, education—with drive and purpose. We make compromises with our pre-dad selves. The sports car gets traded in for a minivan. Playing guitar becomes a hobby, not a professional goal. We sign on at the warehouse. New dads around

the country are making these changes every day, and mostly with alacrity.

It’s later, when the perfect infant becomes the complaining toddler or rejecting teenager, that the vexing notion arises that another life could have been lived. This form of nostalgia—for what never came—is bitter. The word “nostalgia”, after all, comes from the Greek for “the pain of going home”.

But by seeing himself project his dreams on his children, a father can also see how he’s holding onto a suspect belief that another life would have been better. With maturity, a dad can revisit his adolescent dreams; not nostalgically, but with the wisdom that comes with age. Did I really have a chance at the Yankees? Be real. Weren’t there two guys in high school alone who had more talent?

Asking these questions, a father might even notice that no one in the family measures his worth in worldly achievements.

A dad is best remembered in his capacity for love, kindness, forgiveness, everyday strength and friendliness. Your child may know you’re a master carpenter. But what she remembers is that day when you gently showed her the right way to hold a hammer.

Neal Allen is a spiritual coach and author who shares seven children, step-children and grandchildren with his wife, writer Anne Lamott. His book on a new path to personal freedom will be released by Hierophant Publishers in spring 2021. For more information, visit ShapesOfTruth.com.

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Feeding Happiness

Lifting Moods with Feel-Good Foods

W

by Marlaina Donato

hether it’s a pandemic, a breakup or a busy day with the kids, heading to the kitchen for a carb fix or a pint of ice cream is a common knee-jerk response to stress. It’s easy to get caught in a whirlpool of poor eating when our bodies need nutritional support more than ever.

Sustained or chronic stress can reduce levels of dopamine and serotonin—neurotransmitters linked to feelings of both satiety and happiness. “When serotonin levels are normal, it leads to both emotional satisfaction and a sense of fullness after a meal,” says Certified Integrative Nutrition Health Coach Maria Marlowe, in New York City and Dubai. “Conversely, when serotonin levels are low, it can lead to depression and a tendency to reach for sweet and starchy foods.”

“Finding healthier substitutes that are less processed can make a huge impact.”

Experts agree that concentrating on weight loss or super-strict diets during times of adversity might do more harm than good. “Focusing on the need to lose weight during crisis will only do two things—make you feel guilty if you’re not eating what you think you’re supposed to and potentially make you eat more out of guilt,” says Registered Dietitian Nutritionist Jennifer Neily, in Dallas.

Opting for healthier versions of favorite comfort foods is a doable compromise that can prevent endorphins from plummeting after the usual temporary spike.

“With the right ingredients and recipes, we can satisfy our cravings for sweet, salt, creamy or crunchy with healthier upgrades of our favorite junk foods,” says Marlowe.

Avoiding Extremes

Friendly Fare

Stress-eating sparks only temporary physical and emotional fulfillment. “When your brain is in need of energy, it can mimic the symptoms of depression and anxiety,” notes Tara Waddle, holistic life coach at The Center of Balance, in Greeley, Colorado.

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Eating to stay healthy during hard times can tickle the taste buds without a lot of invested time. Marlowe’s go-to favorites like homemade banana ice cream or chocolate truffles not only take minutes to prepare, but fortify the brain. For must-have salty fa-

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vorites, she suggests opting for snack foods seasoned with unrefined or pink Himalayan salt, fresh guacamole, salsa, olives or pickles. Filling a seaweed sushi wrap with avocado can be a satisfying and easy snack.

For easy-exotic, Marlowe says, “I always keep coconut milk and unsweetened curry paste on hand to whip up a red Thai curry, my favorite 15-minute dinner.

Simply add fresh or frozen vegetables and protein of choice and you have a satisfying, flavorful meal that is faster than delivery.”

Waddle’s healthy comfort foods include nuts of different flavors, dried fruits and baked Brussels sprouts with nitritefree bacon, black pepper and a sprinkle of nutmeg. “The food you consider comfort food is comforting because it’s familiar,” she says. “When you start eating healthier food more often, it will become comfort food. Just keep trying new things.”

Keep it Simple

The kitchen can be our greatest ally during any life-storm, but having a stress-free strategy is key, especially paying attention to emotional states. “Ask yourself, ‘Is it head hunger or belly hunger? Above the neck or below the neck?’ If it’s the latter and that’s truly what is desired, don’t deny yourself, but choose with conscious understanding. Savor the flavor,” says Neily.

Marlowe recommends easy meal planning and maintaining an eating schedule. “This helps remove some of the stress and decision fatigue that comes with figuring out what to eat in the moment, especially with random ingredients in the fridge.” Food shopping can be an instant junk food trap. Waddle’s approach is a sure way to outsmart impulse buying based on habit. She says,“Start with the produce department first. This fills your cart with fresh foods and your cart will be full by the time you get to the snack aisle.”

Self-compassion can be one of the most important, yet overlooked considerations. “Regardless of what you choose to eat, be gentle with yourself,” notes Waddle.

“The guilt of eating poorly is more damaging than the food.”

Marlaina Donato is an author and a composer. Connect at AutumnEmbersMusic.com.

Evgeny Atamanenko/Shutterstock.com

conscious eating

Deborah Lee Rossiter/Shutterstock.com

Sweet Recipes for Healthy Snacking Banana Ice Cream 2 overripe bananas ¼ tsp vanilla extract

photo courtesy of Maria Marlowe

Add-Ins: choose as many as desired 2-3 tsp cacao powder 1 Tbsp almond butter 2-3 tsp carob powder 3-4 pitted dates ¼ tsp cinnamon 1 cup frozen strawberries 6 mint leaves 1 Tbsp coconut flakes (or coconut butter or shredded coconut) 1 Tbsp ginger 1 Tbsp almond butter or almonds ½-inch peeled ginger piece

Five-Minute Chocolate Truffles Truffle

3 Tbsp cacao powder 1½ cups dates, pitted 3 Tbsp shredded coconut, unsweetened

sonchacha/Shutterstock.com

photo courtesy of Maria Marlowe

Toppings (choose a few) Cacao nibs Cacao powder Sesame seeds Shredded coconut Pistachios, crushed Walnuts, crushed Acai powder Goji powder Maqui powder Pomegranate powder

Peel bananas, break in half and put in a zip-top freezer bag. Freeze for at least 4 hours or overnight. Place all ingredients (banana base plus the add-in ingredients of choice) into a high-speed blender such as a Vitamix, and blend on high until soft-serve ice cream consistency is reached, which should be in about 30 to 60 seconds.

Taste to determine whether any more add-ins are needed and re-blend if desired.

Spoon out and serve.

Source: Certified Integrative Nutrition Health Coach Maria Marlowe

Add cacao powder, dates and coconut to a blender. (A bullet blender works well.)

Blend until a paste is formed, which should only take a few seconds. Roll about a tablespoon or so of paste into a ball. Repeat.

Choose a topping, sprinkle it onto parchment paper and roll date ball in it to coat.

Fast, Healthy Pasta Gluten-free bean and legume-based pastas provide more fiber and protein compared to traditional pasta, points out Marlowe. She suggests placing a steamer basket full of chopped veggies like broccoli, cauliflower and squash over boiling pasta water for a quick pasta primavera.

Add some garlic sautéed in olive oil and a little salt and pepper.

Feel-Good Foods Serotonin boosters for better mood and digestive harmony:

kiwis, bananas, pineapples, plums, all types of berries, tomatoes, raw cacao nibs, 90 percent dark chocolate, chia seeds, pumpkin seeds, butternuts (related to walnuts), almonds, eggs, beans, oats, protein-rich foods, sea vegetables, avocados, Swiss chard, beets, green tea and spices like turmeric.

Dopamine boosters for better mood and memory, and warding off neurodegenerative diseases: artichokes, ripe bananas, tahini, wheat germ, almond butter, leafy greens, lentils, chickpeas, black beans, papaya, red beets, apples, watermelon, blueberries and prunes.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

June 2020

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mushroom medicine

by Joseph Condora

M

edicinal mushrooms are gainimmortality”, reishi mushroom has gained ing popularity in the natural a significant amount of attention during health world as of late. Howthe COVID-19 pandemic for its potential ever, mushrooms have been used medicirole in the prevention phase of immune nally in traditional Chinese medicine for health protocols. New research published thousands of years and western medicine in Integrative Medicine: A Clinician’s Journal since 1928. The first thing that most explored the possibility of reishi of us think of when we hear the mushroom in providing protective word mushrooms is the cremini effects against COVID-19 and mushrooms or portobellos other viral infections. that we eat as a side dish Reishi mushwith our dinners. rooms stimulate NK However, there are cells (natural killer over 10,000 known cells). These are speReishi species of mushrooms cialized immune surveilthat have been identified and researchers lance cells that seek out virally infected believe that there are countless more specells and formulate a response to contain cies that remain undiscovered. a potential infection. For this reason, the While many species are known, only a researches surmise that utilizing reishi select few have been clinically studied and mushrooms as part of an immune found to be especially effective for increashealth protocol may offer powerful ing immune function, lowering blood protection against viral infection. sugar, improving exercise performance, and improving energy levels.

Here are three of the most wellCordyceps mushroom is researched mushrooms and their variactually a fungi that ous benefits. grows on caterpillars at high altitudes in Asia. Cordyceps gained Cordyceps mainstream attention in Also referred to as “the mushroom of

Cordyceps

Reishi 26

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1993, when the Chinese Woman’s Track and Field team credited their impressive performances during the Chinese National Games to the use of cordyceps mushroom.

Following this claim, cordyceps mushroom began being clinically studied to assess whether the reports of improved physical performance were founded. A 2017 trial published in the Journal of Dietary Supplements assessed the effect that cordyceps mushroom supplementation had on the performance competitive cyclists.

The researchers found that those who were given cordyceps mushroom significantly increased their “time-to-fatigue”, meaning that they were able to cycle for a longer period before getting tired. Additionally, the cyclists who supplemented also improved their V02 Max by 11 percent.

V02 max is a measurement that is used to determine how much oxygen is being utilized during physical activity. Higher V02 max scores are associated with increased fitness performance.

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Chaga

Chaga

Similar to reishi mushroom, chaga mushroom has been used medicinally for thousands of years throughout Russia, Korea, and Eastern and Northern Europe. Referred to as the “King of Herbs”, chaga mushroom has been the subject of over 190 studies to assess the potential anti-cancer, anti-viral, and blood-sugar regulating effects.

Research published in the Journal of Ethnopharmacology aimed to assess the impact that chaga mushroom supplementation has on blood-sugar levels of Type 2 diabetic mice. The researchers found that chaga mushroom supplementation was able to lower blood-sugar levels of the mice by 31 percent over a three-week period.

Chaga mushrooms, like reishi, are potent NK cell stimulators and exhibit anti-cancer properties. A 2016 study published in the Heliyon journal investigated the effect of chaga mushroom supplementation on mice with lung cancer. The researchers found that the tumor-bearing mice who received chaga mushroom had a 60 percent tumor reduction. Additionally, mice with metastatic cancer, the number of nodules present decreased by 25 percent compared to the control group.

Keep in mind, most medicinal mushrooms are powerful immune stimulators.

Immune stimulants should be avoided by those with an autoimmune condition because these individuals already have an overactive immune system. Be sure to consult with your physician before beginning any supplement protocol.

Joseph Condora is a nutrition and health coach at Valley Integrative Pharmacy, located at 75 Washington Valley Rd., in Bedminster, NJ. For more information, call 908-658-4900 or visit ValleyPharmacyRX.com.

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FAMILY STORIES Help Kids Cope During Tough Times n these challenging times as our children struggle to cope with a swiftly changing world, one of the best things we can do is simply to let them know what strong stuff they come from. Decades of research show that children that know their family’s stories—especially how their parents, grandparents, aunts, uncles and other forebears overcame adversity—have the ability to handle societal and personal trauma better.

“Family stories help children feel safe, secure and grounded,” says psychology professor Robyn Fivush, Ph.D., director of the Family Narratives Lab at Emory University, in Atlanta. “The stories provide a sense that they belong to something larger than themselves.” In the midst of unsettling events, she says it’s especially important for children to know that the family has been through hard times before and persevered.

Emory research shows that children, teens and young adults that know more of their family’s narratives have a greater sense of control over their lives, more self-esteem, better grades, higher social competence, less anxiety and depression, 28

and fewer behavior problems. After 9/11, children that tested high in measures of family narratives proved to be more resilient and less stressed.

Family stories can be of loss—“Once we had it all”—or of triumph—“We came up from nowhere”—but the most powerful stories are those that show both the peaks and the valleys, the hilarious escapades and deep losses. “Even simply hearing what other people wish they could have done differently helps to offer children a broader perspective to current experiences,” says Carrie Krawiec, a family therapist at Birmingham Maple Clinic, in Troy,

Bucks & Montgomery County, PA Edition

Do you know how your parents met?

Do you know where your mother grew up?

Do you know where your father grew up?

Getting Started with Family Narratives Read more about family narratives at Robyn Fivush’s Psychology Today blog: PsychologyToday.com/intl/blog/the-stories-our-lives Ideas for writing and craft projects: Tinyurl.com/ CreatingAFamilyNarrative Questions kids can ask family grownups: Tinyurl. com/ClassroomRoots NABuxMont.com

jannoon028/Shutterstock.com

I

by Ronica O’Hara

Michigan. Accounts of the deepest trauma also prove formative: Knowing how their great-grandparents survived the Holocaust gave young adults a sense of gratitude, pride, courage and a greater religious commitment, a University of Pennsylvania study found.

Stories unfold easily at holiday dinners and during long car rides; even during an ordinary dinner, some kind of story—“Guess what happened today at the store?”—occurs about every five minutes, Fivush’s research shows. But summer vacation or days spent together inside a house provide a special opportunity for kids to dive deeper into their family background.

For example, they can write an essay about a grandparent or aunt, write and direct a play with siblings, make a scrapbook, read history or novels to study events that took place during a specific time period, write a song or story from the ancestor’s point of view, research and draw a family tree or create a mini-documentary based on an interview with an older relative.

This is the quiz used in family narrative research, but Fivush cautions that the 20 questions are only a starting point, and many more can be created. Nor does getting the facts exactly right matter—those can easily be in dispute among family members. “It is the telling, the sharing and the listening that is more important than the story itself,” she says.

jannoon028/Shutterstock.com

healthy kids

Do you know where some of your grandparents grew up?

Do you know where some of your grandparents met?

Do you know where your parents were married?

Do you know what went on when you were being born?

Do you know the source of your name?

Do you know some things about what happened when your brothers or sisters were being born?

Do you know which person in your family you look most like?

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Do you know which person in the family you act most like?

Do you know some of the illnesses and injuries that your parents experienced when they were younger?

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Do you know some things that happened to your mom or dad when they were in school?

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Do you know some of the jobs that your parents had when they were young?

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Do you know the names of the schools that your mom went to?

Do you know the names of the schools that your dad went to?

Do you know about a relative whose face “froze” in a grumpy position because he or she did not smile enough?

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

The journey of a thousand miles begins with one step. ~Lao Tzu June 2020

29

teen voices

Staying On Track

by Isabella Dussias

I

don’t know about you, but I find it hard to stay on track these days. In addition to the stress of this current public health crisis, adapting to new schedules and a new way of living is also trying. While there is less time spent commuting, my days are still filled with online studies, working on college applications, doing household chores, and communicating with my friends.

Normally, the busier I am the more I get done. Now, though, even with a lot of self-directed goals, I have more time on hand. The extra time is good, but it is also a little daunting. I feel the youth of my generation are used to always being scheduled, sometimes over-scheduled. My parents have told me that when they were kids, they were outside all day, rode their bicycles everywhere, and had

some, but not many organized activities. This is very different in comparison to my childhood which has consisted of scheduled play dates and various lessons and activities that I had been shuttled from, to and fro.

So now my regimented self is thrown into the water, no paddle, no flippers, just myself. That might sound melodramatic, but I am learning to adapt, to be self-directed and to use my time wisely. I’m learning not to waste countless, mindless hours on social media and to not drown in indecision about what to do next. I am learning to be more of a self-starter and not depend on where I will be slotted in for the next activity.

Trying to stay on track and stay focused in times of uncertainty and crisis is difficult. For the teens of today, we are learning to adapt like those before us throughout history. Hopefully, we come through this stronger and more resilient. Stay safe and be well.

Isabella Dussias is a 17-year-old singersongwriter/composer from New Jersey.

She enjoys writing about issues that are important to today’s youth, and she believes music is an important outlet to connect people and share messages through the creativity of lyric and melody.

For more information, please visit IsabellaDussias.com.

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Is Stress Harming Your Relationships?

by Rhoda Ondov

T

he response to the coronavirus pandemic means coping with big adjustments, and many people are having a hard time. Losing a job is traumatic even in normal times but this is much more than that. It means financial crisis for many as well as the fear of catching a deadly disease. The lockdowns have forced many to stay at home with a partner or family. Even those able to keep their jobs and work from home may be suffering from too much togetherness as stress and anxiety can derail even good relationships. For a couple with difficulties, being together 24/7 is not ideal, to say the least.

Irritability and frustration are easily set off when we are stressed, yet it is possible to learn to get along without hard feelings or arguments.

Truly, communication is the key—the ability to really listen and to be really heard.

It is natural to want to blame personal upset or disagreement on the other person, however, this is not going to work out well.

When the other person is blamed, or even feels blame, it puts the conversation on a wrong track. When someone feels blamed or attacked, they shift their focus to selfprotection, often by explaining why the accusation is wrong or defending whatever was said or done. Alternatively, there is the counter-offense, with “what about” or “but

it’s your fault.” For some, the reaction is to simply withdraw from the conversation— leave, dismiss the concern, or just “check out.” Sometimes, we don’t care what started the argument, only who wins!

However, there is another way—avoid this reaction and instead resolve the issue.

First, make sure what was said was interpreted correctly.

Assumptions and misunderstandings often start arguments.

Or restate a complaint as a request, so it is less accusatory.

But ultimately, we have to take responsibility for our own feelings.

Talk about what feelings were triggered besides anger. Anger is not a standalone emotion—it always comes with some negative feeling that felt hurtful. Go beyond the anger—why does it hurt? There are many negative feelings we all have but don’t wish to admit to, for example,

feeling worthless, incompetent, irrelevant, unlovable, stupid—the list goes on. These negative “truths” are ones we all experience yet can’t banish, so don’t even try.

Work around it just like any other obstacle by acknowledging it and getting past it.

Learning to communicate peacefully is especially important now when we are in such close quarters with others. The benefits of engaged listening are easy to see as every relationship—friends, family, colleagues—begins to improve, however, it is not always easy to start and takes practice. Consider using the services of a professional counselor for guidance and support as these new skills are being learned and practiced.

Rhoda Ondov, MS, LMFT, CPC, is a Certified Professional Coach, with a background in Marriage and Family Therapy and advanced training in couples counseling.

She has been helping couples and families to repair and strengthen their relationships for more than 10 years. She is an authorized leader of the Weiner-Davis’ divorce-busting program Keeping Love Alive.

For more information, call 908-642-6256 or visit Ondov RelationshipCoaching.com.

June 2020

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disease in pets mirrors the problems seen in human healthcare. What is behind the numbers?

pet pages

The Hygiene Hypothesis

ALLERGIES IN PETS Part One: Background

by Laura Weis

I

n the popular press, the role of the mammalian immune system in protecting us from disease is often cast in simplistic terms of good and evil. Pathogens—bacteria, viruses, parasites, and fungi—are poised, ready to attack when our guard is lowered. It is a naïve model that perpetuates the notion of single, external cause of disease, with solutions to be found in pharmaceuticals and vaccines that rescue us when our own defenses are inadequate. But what happens when our immune system overreacts? When normal aspects of our environment elicit biological havoc that harms the very body the immune system is designed to protect, the stage is set for a lifetime of allergic disease.

An allergic reaction is fairly simple. It consists of two parts. In step one, the immune system mistakes a normal component of the environment, such as pollen, dander, protein, etc., for an invader—more on why this happens later. The immune system produces antibodies (specifically immunoglobulin E, or IgE) that will recognize the invader (termed the antigen) in the future. The antibodies circulate in the body, in conjunction with other types of immune cells, on the lookout for any sign of that specific antigen.

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When the antigen, perhaps spring pollen from a tree, is encountered, the primed IgE binds to the antigen, identifying it for destruction. Other immune cells, such as mast cells and basophils, attack the invader, releasing chemicals that cause tissue swelling and fluid leakage. The affected animal or person may experience inflamed, watery eyes, sneezing, coughing, red skin, ear shaking or itchy skin. If the allergen is in food, it could also cause diarrhea and vomiting. In severe allergy cases, blood pressure may drop, the tissues of the respiratory tract could swell and the ensuing anaphylactic reaction could be catastrophic.

Allergies are so common in people and in pets that we tend to dismiss them, confusing “common” with “normal”. Respiratory and skin allergies have exploded in the last thirty years, independent of better testing and identification. Most pet health insurance companies listed “allergies” as the most common reason dogs were seen by a veterinarian in 2019. This dramatic increase in allergic

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The “hygiene hypothesis” was put forth in the 1980s and suggests that our uber-clean modern environment fails to educate our immune system as to what is “normal” and what is “dangerous”. Frequent bathing of our pets removes normal organisms on the outside, and antibiotics and other oral medications decimate the internal biome of the gastrointestinal tract. Better hygiene undoubtedly contributed to decreases in some disease, but more of a good thing is not necessarily better. Especially in young animals, normal exposure to the outdoors, dirt, various foods and other animals is all a part of the training of the immune system.

Additional Factors As with most medical conditions, unraveling the knot of causation is not as simple as finding a single causative factor or theory.

Excessive hygiene is partly to blame, but there is also a genetic contribution. In dogs, certain breeds are known to be more allergy-prone, and in people, having two parents with allergies results in an eighty percent chance that their children will also have allergies. The surge in pet allergies is also being linked to highly processed food ingestion, rising rates of obesity and inadequate exercise, all of which contribute to a state of whole-body inflammation that causes immune dysregulation. Over-vaccination of our pets is also a contributing factor, leading to a state of immune system hyper-alertness.

Food Allergies Although true food allergies (as opposed

to food sensitivities) are rare, they are also on the rise in dogs and cats. In people, the old advice to avoid highly allergenic foods in potentially sensitive children has been found to be completely wrong. In children with a high likelihood of peanut allergies, for example, exposure to peanuts at a very young age lessens the likelihood of developing peanut allergies.

We have faced the same problem in our dog and cat populations. The old and unfortunately still prevalent advice, to feed only one type of food, contributes to the development of food allergies. It does so in two ways. First, repeated exposure to the same antigens (typically proteins) every day for months or years, can cause immune system sensitization. Second, feeding such a mono-diet fails to develop a healthy gut microbiome, often leading to the absence of certain crucial bacterial species. It has now been found in people that Clostridia bacteria help to prevent food allergies by causing immune cells to release a protein that makes the gut less permeable; in other words, these bacteria decrease leaky gut syndrome.

The complex allergy causation puzzle of environmental and genetic inputs is only partly understood, at best.

Allergies develop in our companion animals despite healthy exposure to a diverse outdoor environment, feeding a complex and nourishing diet, and minimizing antibiotics and vaccinations. The next segment of this article will examine a range of non-pharmaceutical options for addressing allergy symptoms.

Dr. Laura Weis and her husband, Dr. Ransome Weis, own and operate Doylestown Veterinary Hospital & Holistic Pet Care, and Holiday House Pet Resort & Training Center, in Doylestown. She focuses on homeopathy and nutrition counseling for her clients within the full-service veterinary practice. Call 215-345-6000 to request an appointment. See ad, this page.

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33

If a dog is acting out, an assessment is needed to ensure that what seems like SAS isn’t caused by underlying conditions.

Boredom, illness or canine cognitive dysfunction could result in actions and symptoms such as pacing or excessive salivating that mimic anxiety. If SAS is diagnosed, owners must understand that dogs aren’t exacting revenge and should never be punished for behavior exhibited when they are terrified, advise veterinarians.

Natural Solutions Human Tricks

Soothing Separation Helping Anxious Dogs to Cope

S

by Julie Peterson

eparation anxiety is a common canine problem, diagnosed in as many as 40 percent of dogs seen by veterinary behavioral specialists. When the dog is left alone, it may serenade the neighbors, soil the house or cause damage.

Stories abound of unstuffed couches, dugup floors, destroyed window coverings and dog injury from chewing out of a crate or trying to escape through windows.

In an article on separation anxiety syndrome (SAS) in the Journal of American

Veterinary Medicine, Stefanie Schwartz, DVM, cites several studies that agree on common risk factors for SAS in dogs: history of traumatic separation, inexperience with being alone, excessive greetings and prolonged departures by owners, relocation and changes in routine or family structure.

Symptoms vary in scope and degree, but SAS is painful for both dog and parent.

Repeatedly returning home to complaints from neighbors or considerable damage can cause owners to surrender their dogs.

What a

A 2018 study in the Journal of Veterinary Behavior suggests that petting a dog for one minute before leaving may make the dog calmer during separation. Some dogs feel safest when left in a crate covered with a blanket. The human attitude toward separation can be felt by the dog, as well, but some dogs simply need more help coping.

Changing the brain might be the way to go. Calmer Canine is a device that sends targeted, pulsed, electromagnetic field (tPEMF) signals to the dog’s brain. Unlike approaches like medications, supplements and cannabidiol (CBD) that have to be administered repeatedly as needed, “the dog gets two, 15-minute treatments per day for four to six weeks,” says veterinarian Judy Korman, at Assisi Animal Health, in New York City and Santa Fe, New Mexico.

A 2019 pilot study of nine dogs that she conducted in cooperation with the North

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Get the Diagnosis

Carolina State University of Veterinary Medicine, which developed the device, showed that the tPEMF signals reduced anxiety and restored calm.

Exercise

“I’ve tried medication and natural supplements, and have found that what works best for all three of my dogs is plenty of exercise.

Long walks, especially in new locations with new smells, are a favorite,” says Kimberly Gauthier, a blogger at Keep the Tail Wagging and Dog Mom Style, in Marysville, Washington.

There is a physiological reason for engaging in walks guided by the dog’s nose. “The more the dog is able to take in scent, the more it triggers the seeking part of the brain, the more enriching life is for the dog and the more it calms them down,” says Mittsy Voiles, a behavior specialist at the Lake Mills Veterinary Clinic, in Wisconsin.

Food and Supplements

Good nutrition allows dogs to be more successful citizens. “If you make the baseline fundamentals good, it gives the dog the ability to think, process its environment and have less anxiety,” says holistic veterinarian Catherine Alinovi, at Healthy Pawsibilities, in Clearwater, Florida. Processed kibble with food coloring is doggie junk food. “Kibble Quandary: A Fresh Look at Pet Food,” at NaturalAwakenings.com, suggests healthier feeding options.

How a dog is fed can also have an impact. Putting food in puzzle toys facilitates a brain exercise that improves confidence. “Dogs who spend part of their day working out puzzles are really engaging that opportunistic scavenger part of their biology,” says Voiles.

Commonly, pet owners are turning to the hemp plant derivative CBD as a calming aid. For those considering nutraceuticals, herbs and supplements, a holistic veterinarian can make recommendations.

Accessories

Diffusing calming essential oils may relax some dogs, but a mild scent for humans could supersaturate a dog’s olfactory organ, preventing them from smelling what’s necessary. Learning how to use essential oils safely around pets is critical. But the pacifying scent of natural pheromones that mimic the comfort of nursing are hard to beat; pheromone-based products in sprays, diffusers, wipes and collars can be found in natural-health stores and pet stores. “It’s effective for dogs who need to feel safe or when adjusting to a new environment,” says Voiles.

ThunderShirts, special blankets and Dog TV are tried by many, but no one option works for every dog. “When people try things and don’t get improvement, they should seek a holistic veterinarian who can help figure out what is going on,” says Alinovi.

Julie Peterson writes about wellness and the environment. Reach out at JuliePeterson2222@gmail.com.

June 2020

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LOCAL

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new hope Cornerstone Health & Fitness 415 S York Rd 215-862-2200 CornerstoneClubs.com

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Yoga Corner The Graduate (2020)

by Nicole Zornitzer

T

his is a picture of my cap and gown for completing my Ayurvedic Graduate Studies at The Maryland University of Integrative Health.

This cap and gown will never be worn.

So many of our children and possibly ourselves are affected by the cancellation of ceremonial graduation events in 2020; me included on both fronts.

Today, I am choosing to honor myself for the hard work and dedication I put into receiving this certification. And I congratulate my fellow classmates on this feat that was much more intense than I think we each could have predicted.

My graduate school experience was one I waited over 14 years to complete.

Ayurveda was first introduced to me in 2006 when I began my formal yoga training program at Yama Therapeutics in Maryland. I was immediately drawn to the concepts presented and the idea of creating wellness in the human body naturally. My experience at MUIH was nothing short of amazing between the professors I trained under to the group of women I became virtual sisters with.

When I registered for my program, I had no idea my mother would be diagnosed with terminal cancer six weeks into my program. There were many moments

peace

that I believed I would need to postpone this education. My graduate school ended up happening not only at MUIH; my studies and experiences occurred at Sloan Kettering Cancer Center, Delray Beach Memorial Hospital, St. Barnabas Hospital and Kessler Rehabilitation Hospital; all while holding my mother’s hand and becoming an energy of presence next to her. I was applying the knowledge I was gaining while studying; it was extraordinary. I helped patients at Sloan Kettering meditate while advocating for my mother’s health. I became the therapeutic yoga practitioner I had always envisioned while practicing Ayurveda and finding comfort in my teachers and classmates.

My graduate experience was unique, it prepared me for so much more than what I signed up for. Ayurveda and yoga are my

calling and the universe spoke volumes to me during this time. I would change nothing about this experience, it was beautiful and exactly as I was meant to learn a modality that is going to help save humans.

So today, I do acknowledge my hard work and perseverance. I believe as adults we must celebrate our moments, even if we are a party of one. Becoming an example for my own children and most importantly my son, who also will not experience a formal graduation ceremony from high school, this is a bittersweet time in our journey. Life is full of deviations from our plans—this is part of the human experience. The lessons we take, the knowledge we gain, the connections we develop and the pride we feel during all of these moments is what is vital to our existence.

My message… Never give up. Dreams do come true. Just be willing to humbly adjust as they come to fruition.

Nicole Zornitzer, ERYT 1000, yoga therapist, founder of Niyama Yoga & Wellness Studio in Randolph, New Jersey.

NiyamaYogaStudio.com.

n a m a s t e e h t brea June 2020

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91 Millburn Ave, Milburn, NJ 973-457-4688 HolisticDentalCenterNJ.com

Monika Christian and Kiley Doll

18230 Edwards Shop Rd, Elkwood, VA 540-409-6871 • Hello@GrowFortisFarms.com GrowFortisFarms.com Fortis Farms’ goal is to create easy access to fresh, local food sources in a sustainable, resource-conserving system. We use and distribute aeroponic garden solutions to produce more, local, lower cost, healthy food in smaller spaces. See ad,

page 3.

Vladimir Gashinsky, DDS

Holistic dental care that is good for the body as well as teeth and gums. By treating the cause, not just the symptoms, Dr. Gashinsky helps improve his patients’ quality of life through dental care that respects and honors the body. See ad, back cover.

Lanap & Implant Center of PA David DiGiallorenzo, DMD Henry Hsu, DMD

Hospice Ascend Hospice

108 Cowpath Rd, Stes 3 & 4, Lansdale 215-542-2100 AscendHospice.com Bringing a personalized and holistic approach to hospice care.

Our trained volunteers offer aromatherapy, massage therapy, reiki and pet therapy to bring healing and wholeness to clients and their families. See ad, page 18.

Medical Doctor - Holistic

Behavioral Health

184 W Main St, Collegeville 610-409-6064 • PerioImplants.us

Michael Cheikin, MD

M.E. Matters

Providing oral health solutions through holistic, biologically compatible and organic practices.

One of the world's most accomplished centers for periodontal and implant care, which integrates wellness services into their therapeutic approach.

Experience with immediate total tooth replacement with metalfree dental implants, treating gum disease with LANAP, a no-cut, no-sew method of treating gum disease, comfortable gum grafting with PRGF, implant denture solutions, and chronic pain management. See ad, page 3.

832 Germantown Pk, Ste 3, Plymouth Meeting 610-239-9901 • Cheikin.com

668 Woodbourne Rd, Ste 108, Langhorne 215-914-5344 MEMatters.org Psychological and behavioral health services for individuals, couples, teens and families where mind, body and spirit matter.

We offer neurofeedback, therapy and a spirituality awareness group. Our goal is to help you experience life with increased awareness and without fear. See ad, page 11.

Dentistry - Holistic Dental Wellness Centre Hyo J. Lim DMD

216 Mall Blvd, Ste 11, King of Prussia 610-265-4485 DentalWellnessCentre.com Dr. Hyo Lim provides a holistic approach to exceptional dentistry, in a warm and caring environment. At Dental Wellness Centre, mercury- and metal-free restorations are used for the most biocompatible results.

Biocompatibility testing for dental materials is available.

Invisalign is offered as an alternative to metal braces. Zirconium and titanium implants are offered to replace damaged or missing teeth. Free digital X-rays with initial consultation. See ad, page 6.

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Essential Oils Peggy Washburn Wellness Advocate doTERRA International 208-859-9155 MyPerfectLifeToday.com

Sharing natural health and wellness with the world through doTERRA Essential Oil. I’ve been “changing lives one oil at a time” with doTERRA since 2008. The purity and freshness of every product is unmatched, and the scents are amazing. See ad, page 9.

Bucks & Montgomery County, PA Edition

Center for Optimal Health

For 30+ years, Dr Cheikin has helped patients achieve rootcause level healing using education, nutrition, yoga and other methods. Specializing in physiatry, pain and medical acupuncture, he also offers special testing for deficiencies, toxicities, infections and allergies. See ad, page 16.

Metaphysical Services Journey To The Self Linda Harbaugh, Intuitive Medium

Certified Life Coach/Reiki Practitioner Linda@JourneyToTheSelf.com JourneyToTheSelf.com • 484-904-9268 Delivering messages of love and guidance from deceased loved ones and spirit guides via readings and intuitive reiki sessions. A certified life coach, Linda also offers intuitive coaching packages to help you navigate life, jobs and relationships.

Psychology degree, former teacher, 30 years business experience. Telephone or in person.

Never be defined by your past. It was just a lesson, not a life sentence. ~Unknown NABuxMont.com

Naturopathic Doctor

Retreat Experience

Thermography

Julie Lachman, ND LLC

Harmony Mountain Institute

1432 Easton Rd, Ste 3G, Warrington 267-406-0782 • DrLachman.com

Dr Peter Amato, PhD, DNM

Lisa's Thermography and Wellness

Julie Lachman, ND, is a licensed naturopathic physician (Vermont). She is considered an expert in neurological and cardiovascular disorders, including headache, migraine and circulatory/heart problems, due to the amount of study she has done and the number of patients she has helped. Call today.

Natural Medicine Inner Harmony Wellness Center Peter Amato, PhD, DNM

Board Certified Natural Medicine Two PA Locations 647 Wyoming Ave, Kingston 131 Reynolds Rd, Waverly 570-319-6073 • InnerHarmonyWellness.com With 25 years of experience, we get to the root cause of your health concerns. Find out what is causing long-standing health issues and walk away with a precise care plan. Today's chronic illnesses are not located in the blood. We test at the cellular level. Our approach merges applied kinesiology, Quantum Biofeedback and (ART) Autonomic Response Testing developed by Dietrich Klinghardt, MD, PhD. See ad, page 19.

Nutritional Healing Center for Natural Healing Jeffrey L Griffin, DC

Bailiwick Office Campus, Ste 26, Doylestown 215-348-2115 • C4NH.com Feeling poorly? Lacking answers?

Improvement at a standstill?

Locate the source of stress and the treatment becomes obvious.

Mention Dr. Jeff’s 35 years of experience when you call and receive a free phone consultation to learn how we can start helping you today. See ad, page 23.

131 Reynolds Rd, N Abington Township 570-558-7450 Info@HarmonyMountainInstitute.com HarmonyMountainInstitute.com Harmony Mountain Institute brings you the ultimate Zen retreat experience.

We provide a transformational weekend experience for those on a spiritual journey to become free of chronic illness, negative thinking and addictive behaviors all while experiencing luxurious self-care. See ad, page 21.

Sexuality Coaching Michelle Christine Sacred Rose

Unity Barn, 4000 Sawmill Rd, Doylestown MichelleChristine@SacredRose444.com 215-840-8139 • SacredRose444.com Michelle Christine supports women to reclaim and redefine their sexuality in any stage of their lives. Together we will work on helping you to love, nourish and celebrate yourself and your divine femininity. See ad, page 27.

Spa - Holistic

Lisa Mack, CCT, HHC • 855-667-9338 Thermographer and Holistic Counselor See website for locations in NJ, NY & PA Lisa@LisasThermographyAndWellness.com LisasThermographyAndWellness.com Thermography gives an early look at the most important indicator of a potential health problem — inflammation. Earlystage disease screening is an area in which thermography excels. Whether your pain is acute or chronic, or you are merely curious about the state of your health, thermography can help provide answers. Radiation-free breast and full-body screenings for men and women. See ad, pg 22.

Veterinary - Holistic Doylestown Veterinary Hospital & Holistic Pet Care 380 N Shady Retreat Rd, Doylestown 215-345-6000 DoylestownVeterinaryHospital.com

Improving the lives of pets through acupuncture, herbal therapy, homeopathy, nutritional counseling and integration of holistic therapies with conventional medicine for customized approach to care. See ad, page 33.

Inner Spa

4 Terry Dr, Ste 12, Atrium Bldg, Newtown Info@InnerSpa.org • 215-968-9000 InnerSpa.org • InnerVitalitySpa.com A fully organic, holistic, eco-friendly wellness spa featuring an array of detoxification, cleansing and therapeutic services. The spa is one of the only facilities in the area to offer colon hydrotherapy. See ad, page 19.

Life is like riding a bicycle.

To keep your balance, you must keep moving. ~Albert Einstein

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June 2020

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