E HEALTHY LIVING E R
Onward and Meditation Foods Upward That Works Hearts Love
Rising Above Adversity in Tough Times
February 2018 |
Tips for Finding the Right Practice
The Top 10 HeartHealthy Choices
Central Ohio Edition | NACentralOhio.com
letter from publisher Welcome to the February “Living Courageously/Meditation Styles” issue of Natural Awakenings Central Ohio.
ourage comes from finding an inner voice. This voice often originates from an introspective exploration of our thoughts and feelings, but it can also arrive through the course of dialogue with other people. It can be personified from there through conviction and then, direct action. Speaking up has a powerful impact when it comes from a personal level, but that impact increases in magnitude when it is delivered from a united front. When we share our own stories, we produce the potential for other individuals to resonate with similar life situations and to recognize that they are not alone in their journey or struggle. This can turn lives around or literally save them through reframing an otherwise downtrodden state of mind that might have been on a road to despair, depression or even suicide. When aggregated and amplified, the resonance of a courageous message can wash over and drown out countering voices that seek to sow the seeds of discord. In the last year we witnessed the ascension of a chorus of female voices. Women found and demonstrated the courage to overcome long-held fears and speak out against those who harassed them. These brave women refused to sweep mistreatment under the rug or continue to live silently with the abuse they suffered from. Fear acts in direct contradiction to courage by being a powerful motivator for both action and inaction. Fear of change motivates people to fight to maintain a way of life they would like to see preserved, or sometimes resurrected. Fear of reprisal serves as a significant deterrent and leads to inaction by keeping people trapped in the same setting or circumstances. President Theodore Roosevelt said, “In any moment of decision, the best thing you can do is the right thing. The worst thing you can do is nothing.” Haile Selassie, emperor of Ethiopia, said, “Throughout history, it has been the inaction of those who could have acted, the indifference of those who should have known better, the silence of the voice of justice when it mattered most that has made it possible for evil to triumph.” Courage means not being afraid to fail despite the odds, especially when they appear overwhelming. Whether speaking truth to power, confronting those who seek harm rather than harmony, or fighting for what is right for the greater good, when we put purpose and conviction behind our morals and positive intentions, our voices resonate beyond our immediate community. They then ripple out to the larger world to affect exponentially more lives in the process. To truly move forward and produce meaningful, positive change, we need to dig deep and ask ourselves what we stand for, as well as how far we are willing to go to achieve freedom from oppression, no matter what form that oppression takes.
HEALTHY LIVING HEALTHY PLANET
CENTRAL OHIO EDITION PUBLISHER Sean Peterson EDITORS Jim Froehlich Laurie Zinn DESIGN & PRODUCTION Patrick Floresca AD DESIGN Charles Erickson Jenny Kline SALES & MARKETING Liz Jaggers
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Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.
14 ONWARD AND UPWARD Rising Above Adversity in Tough Times
Shares Practical Relationship Advice
20 MEDITATION THAT WORKS
Tips for Finding the Right Practice
22 POWER BALL
Stability Balls Add Fun to Fitness
24 FOODS HEARTS LOVE
The Top 10 Heart-Healthy Choices
25 SELF-LOVE 26 CITY HOMESTEADING
Creating Sustainable Urban Living
28 SERVICE DOGS
Trained to Help People in Need
30 BEYOND BODY IMAGE How Teens Can Attain Deep Self-Confidence
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DEPARTMENTS 6 news briefs 7 well done 8 health briefs 10 global briefs 12 eco tip 17 wise words 20 healing ways 22 fit body 24 conscious eating 25 inspiration
8 26 28 30 32 34 36
green living natural pet healthy kids calendar classifieds natural directory February 2018
National Company Promotes Premium Brand Through Local Small Businesses
o help encourage support for small businesses, Extreme Kleaner has created a new program for select locally owned retailers to sell exclusively its Main Street Premium Brand. The goal is to help consumers identify stores that participate in this partnership. Locally owned businesses offering Extreme Kleaner products include select hardware stores, building centers, pet supply stores, auto parts stores, small food markets and other specialty retailers. Extreme Kleaner’s parent company, Extreme Energy Solutions (EES), promotes this movement via a “Tour of Stores” initiative where EES representatives make onsite visits and encourage local communities to patronize stores offering EES products. “We are proud to partner with locally-owned small businesses to offer our products,” says Extreme Kleaner/EES representative Samuel K. Burlum, explaining that the partnership acts as a market advantage to aid small businesses in being competitive with powerful big box retailers. “Through this program, we are looking to promote both the local store as the community’s ‘go-to’ authority for its retail offerings and our products, which were designed to offer a higher quality without the high price.” For more information, visit ExtremeKleaner.com/where-to-buy. See ad, page 2.
Local Herbalist Relaunches Training Program
ily Kunning, herbalist and founder of Boline Apothecary, is reintroducing two 18-month herbal intensive classes to help people learn the science and art of herbalism in a comprehensive way. Both classes start in March and are limited to 20 students each. “There is a lot of passion around plant medicine in Columbus,” says Kunning. The program, entitled “Foundations of Western Herbalism,” is for people who want to treat friends and family, practitioners looking to add herbalism to their healing repertoire and people interested in pursuing a career as a healer. The class is fifty percent lecture and video and fifty percent hands-on activities such as harvesting, processing, medicine making and plant identification walks. She held the program thrice before and it sold out each time. “I always learn better by doing, so Lily’s in-person class was perfect for me,” says Adrian Fox, an alumnus from Kunning’s first class in 2014. “I am still in touch with Lily and other students who were in my group,” says former student Iderah Roek-Arkakaratsu, who took her knowledge and started Preserve on Calumet, an herbal tea salon and wellness center in Clintonville. Classes will be held the second Thursday of each month at Preserve on Calumet, 3007 Calumet St. in Clintonville, or the fourth Monday of each month at The Reiki Center, 1540 W. 5th Ave. in Grandview. Both classes are potluck-style and run from 7 to 9 p.m. Prospective students are required to provide a down payment to reserve a spot. Payment plans are available for $100 per month. For more information, visit LilyKunning.com/learn-herbalism.
Looking For an Integrative/Holistic Approach to Your Health? At Columbus Integrative Family Medicine Center, we provide holistic primary care with both traditional medicine and evidence-based alternative approaches to care for you and your family. We value preventative care and work with chronic conditions such as fatigue, bromyalgia, hormonal imbalances, diabetes, high blood pressure, chronic GI issues and much more. We get to the bottom of the problem, and not just treat the symptoms. We use natural approaches, lifestyle changes, nutrition, herbs, vitamins, minerals, supplements, essential oils as well as prescription medications when necessary. We also work with many insurance companies.
NOW HIRING CNP & MD/DO knowledgeable in integrative medicine.
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Call (614) 515-5244 or visit www.cifmcenter.com to schedule your rst appointment. 6
Area Doctor Completes Certification
rudy Pieper, ND, has completed The Institute for Functional Medicine’s program to address Alzheimer’s disease, a debilitating cognitive decline affecting more than five million Americans. The certification is based on Dr. Dale Bredesen’s Recode Protocol. Dr. Bredesen, MD, a professor at the Buck Institute for Research on Aging and at the Easton Laboratories for Neurodegenerative Disease Research at UCLA, thinks he might have found a way to reverse memory loss. In a study published in the journal Aging, Bredesen and his colleagues report that 10 patients experiencing age-related memory decline showed brain scan improvements after following an approach called ReCode, an individualized regimen of diet, exercise, brain stimulation, sleep improvements, vitamins and other specific protocols for five to 24 months. According to Dr. Jeffrey Bland, Founder of The Institute for Functional Medicine, “The Bredesen Protocol will revolutionize the way we think about Alzheimer’s.” Dr. Pieper is a national speaker and author. Her practice is Phoenix Wellness Center, located in Johnstown, Ohio. For more information, visit PhoenixWellness4U.com. See ad, page 37.
Columbus Salon Ranked in Top 200 by National Magazine
irtue Salon, founded and owned by Melanie and Thomas Guzzo, was recently named to the SALON TODAY 200 in the January/February 2018 issue of SALON TODAY magazine, an industry publication profiling salon and spa owners across the country. The 200 salons were honored for their “best” business practices based on applications submitted by SALON TODAY readers representing the 20,000 top-producing salons and spas in the country. “Our editors recognize that strong business leadership requires the mastery of a number of different best business practices,” said Stacey Soble, editor-in-chief of SALON TODAY. “The salons named to the SALON TODAY 200 for 2018 not only proved they excel in one or more of these areas, they also created rewarding environments for their staff members and standout experiences for their clients. Their willingness to share their success offers our readers important business benchmarks and inspirational business-building ideas.” SALON TODAY is a division of Modern Salon Media and owned by Bobit Business Media in Torrance, California. Location: 3282 N. High St. For more information, call 614-7252329 or visit VirtueVeganSalon.com.
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BIG BREAKFAST, LOWER BODY MASS
A study of more than 50,000 people in the Czech Republic by the Seventh-Day Adventist Loma Linda University, in California, found that those that made breakfast their largest meal of the day had lower body mass index (BMI) levels. Lunch as the largest daily meal showed the next best results. The researchers concluded that timing and frequency of meals play a role in predicting weight loss or gain. The two factors associated with higher BMI were eating more than three meals a day (snacks were counted as extra meals) and making dinner the day’s largest meal.
Moderate Exercise Guards Against Depression In Exercise and the Prevention of Depression, a study of 33,908 adults in Norway by the University of New South Wales, researchers found that one hour of exercise a week reduced depression in 12 percent of the subjects. The purpose of the study was to address whether exercise protects against new-onset depression and anxiety and if so, the intensity and amount of exercise required. They concluded that regular leisure-time exercise of any intensity provides protection against future depression, but not anxiety. Thus, increasing the population of people exercising may provide public mental health benefits and prevent a substantial number of new cases of depression. 8
Chocolate and Olive Oil Help Heart Health Cardiologist Rossella Di Stefano, with the University of Pisa, in Italy, led a study of 26 people and determined that eating a combination of dark chocolate and olive oil improved cholesterol levels and blood pressure after 28 days. She says, “Fruits and vegetables exert their protective effects through plant polyphenols found in cocoa, olive oil and apples. We found that eating small, daily portions of dark chocolate with added natural polyphenols from extra-virgin olive oil was associated with an improved cardiovascular risk profile. Our study suggests that extra virgin olive oil might be a good food additive to help preserve our ‘repairing cells’.”
Research from the University of Texas at Arlington reported in The FASEB Journal, published by the Federation of American Societies for Experimental Biology, has found that zinc supplements can inhibit or slow the growth of esophageal cancer cells. The research also found that zinc deficiency is common among throat cancer patients. Zinc-rich foods include spinach, flax seeds, beef, pumpkin seeds and seafood such as shrimp and oysters.
Zinc Inhibits Throat Cancer
Antidepressants in THIRD-PERSON Pregnancy Linked to Autism SELF-TALK AIDS IN A study by the University of Bristol, EnEMOTIONAL CONTROL gland, of 254,610 young people from Stockholm showed that children born to mothers taking antidepressants during pregnancy had more than a 4 percent risk of autism, compared to less than a 3 percent risk in children born to mothers with psychiatric conditions not on antidepressants. Depression is common in women of childbearing age, with 3 to 8 percent of pregnant European women prescribed antidepressants. But with 95 percent of them bearing children without autism, the risks and benefits must be carefully weighed, say researchers.
Mindfulness Reduces Alcohol Cravings In a randomized, double-blind experiment published in the International Journal of Neuropsychopharmacology, University College London researchers found that among 68 heavy drinkers, just 11 minutes of recorded mindfulness training reduced drinking. Subjects were closely matched with an active control group that was taught relaxation techniques. Seven days later, the mindfulness group on average drank 9.3 fewer units of alcohol, roughly equal to three pints of beer, while the relaxation group showed no drop in alcohol consumption.
As reported in Scientific Reports, two studies of 37 and 52 people at Michigan State University have discovered that talking to ourselves in the third person using statements like, “Why is John upset?” instead of, “Why am I upset?” can help improve our ability to control our emotions. Everyone occasionally engages in internal monologue, an inner voice that guides our moment-to-moment reflections. Now, scientists believe that the language used in the process influences actions differently. The premise is that third-person selftalk leads us to think about ourselves similarly to how we think about others, which provides the psychological distance needed to facilitate self-control.
Saturday, Feb.10 1 to 3pm Doughasis Bakery Valentine Pop-Up
There are many options for those eating healthy sweets this month. Come and see what else we have in our store! Shop Online & Pick Up In Store
www.itsall-natural.com 1360 Cherry Bottom Road, Gahanna, OH 43230 Phone:(614)476-6159
Vegetarian Vegan Organic Gluten-Free Non-GMO Local Natural Food & Products
Renewable Payoff Germany Undergoes an Energy Renaissance
Last May, Germany’s renewable energy mix of solar, wind, hydropower and biomass generated so much power for a few hours that customers actually got paid for using electricity. The country’s renewable power sources generate 88 percent of total electricity demand, and growing wind power assets alone are expected to make the phenomenon a regular occurrence. When this happens, commercial producers either close power stations to reduce the electricity supply or pay consumers to take it off the grid.
As we went to press, the fate of 90,000 wild horses and burros depended on Congressional action, as the U.S. Senate and House were hammering out differences in the delayed 2018 spending bill. The Senate version vowed to fund “humane and viable options” to the animal euthanasia allowed in the House bill. Last October, the National Wild Horse and Burro Advisory Board recommended that the U.S. Bureau of Land Management (BLM) achieve its on-range population goal of 26,715 wild horses and burros while also phasing out the use of long-term holding facilities within three years. Killing tens of thousands of healthy animals would “be a betrayal of millions of taxpayers that want wild horses protected as intended in the 1971 Wild Free-Roaming Horses and Burros Act,” says Neda DeMayo, president of Return to Freedom Wild Horse Conservation. BLM has been tasked by Congress with the responsibility of protecting wild horses and other wildlife. The agency has balked at using affordable fertility control, despite ample evidence that it’s a more than 90 percent safe and effective means of population control, critics charge. Instead, it spends 65 percent of its annual budget in capturing, removing and warehousing animals.
Shooting Wild Horses and Burros
China, the world’s largest car market, is planning to stop production and sales of traditional energy vehicles in favor of electric vehicles (EV), and the decision has sped up competitive development by U.S. automakers. General Motors is promising to launch at least 20 new electric vehicles in the next six years. “General Motors believes the future is all-electric,” says Mark Reuss, the company’s head of product development. The falling cost of lithium-ion batteries also brings a tipping point into view, observers say. By 2025 it’s possible that electric drivetrains will have no cost disadvantage compared with internal combustion engines. Technology is fast resetting the outlook for what cars can do, how consumers use them and how much an EV will cost. Tesla, Ford and Japanese and European companies are also responding to what’s being called both “the age of electricity”, and “the age of personalized transportation”.
Industry Revs Up for Electric Car Future
Monsanto Still Gaming the System
Sealife Sanctuary Greenpeace Lobbies to Create Huge Antarctic Preserve
The South Pole is Earth’s last uninhabited outpost, and Greenpeace seeks to establish an Antarctic sanctuary of almost three-quarters of a million square miles in the Weddell Sea adjacent to the vast continent that would protect whales, penguins and other wildlife. The nonprofit has called for governments to show greater vision and ambition. Frida Bengtsson, head of the Greenpeace Antarctic campaign, states, “Over the next 12 months, we have an opportunity to make history: to create an Antarctic Ocean sanctuary which would be the largest protected area on Earth.” She notes that it would also ensure healthier oceans that soak up carbon dioxide to moderate climate change. The proposal, submitted by the European Union and promoted by the German government, will be considered in October by the governmental bodies responsible for managing the Antarctic marine environment. It follows the successful adoption of the Ross Sea sanctuary in 2016.
Monsanto, the company that makes the controversial weed killer Roundup, is setting farmer against farmer and state against state with its newest product, dicamba. Amid claims and counterclaims over effectiveness and safety of crops and humans, the debate is shedding new light on how new agricultural products are introduced, tested and regulated. One major difference with dicamba is the gaseous vaporization it uses to treat crops, causing the poison to spread onto neighboring plants via wind. Brad Williams, a Missouri farmer, says that leaves on trees were “so deformed you couldn’t even really identify the differences between them.” The manufacturer claims that proper usage protocols are not being followed. Some farmers agree, while others report crop damage and human health issues. One pivotal point of debate is which federal and state agencies have jurisdiction and the power to set enforceable guidelines. At stake are millions of acres that have already been sprayed, along with the future of non-GMO farms inadvertently contaminated by the dicamba sprayed on genetically modified crops that need the poison to survive.
Britain May Charge Deposit to Reduce Bottle Litter Britain only recycled 57 percent of the plastic bottles that were sold there in 2016, and is considering charging a deposit fee to reduce litter. Scotland is also introducing a deposit return policy for cans and bottles. Denmark recycles 90 percent and South Australia 80 percent by using deposits as an incentive. UK Environment Secretary Michael Gove says that almost 8 million tons of plastic are dumped into the world’s oceans each year, with up to 80 percent washing out to sea from land. Gove is consulting with the industry to determine the advantages and disadvantages of different types of reward and return systems for plastic, metal and glass drinks containers. Britain’s decision to charge a deposit for each plastic bag in 2015 has slashed usage.
Yes to Yarn
Popular Needlework Crafts Go Green
Whether for function, decoration or personal gifting, the skillful hobbies of yarn arts such as knitting, quilting, weaving, stitching, sewing, crocheting and macramé are going strong. The difference these days is that doing it ecoresponsibly is enhancing the process. “More people are making and hand-dyeing their own yarn,” says blogger Ann Budd (AnnBuddKnits.com), of Boulder, Colorado, former editor of Interweave Knits magazine and author of Knitting Green. “The results are beautiful with different color combinations, and even striping.” Also, more yarn is American-sourced. “Shearing and dyeing are done here to cut down on the overall carbon footprint,” explains Budd, who conducts workshops for shops and clubs, plus two annual learning retreats. This year’s are in Savannah, Georgia, from April 26 to 29, and in Sturgeon Bay, Wisconsin, from September 20 to 23. GreenAmerica.org suggests Green Mountain Spinnery (Spinnery.com) as a U.S. source of certified organic, natural fiber yarns processed without toxic oils,
LOCATED IN WESTERVILLE
chemicals or dyes; Ecobutterfly Organics (Ecobutterfly.com), for vegan-friendly, fair trade and botanically dyed organic cotton yarns and fiber, recycled glass beads, buttons and kits; and Organic Cotton Plus (OrganicCottonPlus.com), offering certified organic woven and knit fabrics, hemp and hemp-blended fabrics, threads, ribbons and vegetable-based dyes. Interweave (Interweave.com), a craft magazine publisher, provides video and online education. Learn how to avoid potential hand and arm pain from repetitive motions with the new book Knitting Comfortably: The Ergonomics of Handknitting (ErgoIKnit. com) by San Francisco physical therapist and needlework teacher Carson Demers. For many needlework fans, charitable volunteering keeps their fingers flying. Members of the nonprofit Mittens for Detroit (MittensForDetroit.org) make mittens, gloves, hats and lapghans for children and adults in need. Donna Davis, of Roswell, New Mexico, has knitted hats for African newborns, wool items for Eastern European orphans and scarves for American artists. Learn more at KnittingForCharity.org.
Natural device stops a cold before it starts
New research: Copper stops colds if used early.
ew research shows you can stop a cold in its tracks if you take one simple step with a new device when you first feel a cold coming on. Colds start when cold viruses get in your nose. Viruses multiply fast. If you don’t stop them early, they spread in your airways and cause misery. But scientists have found a quick way to stop a virus. Touch it with copper. Researchers at labs and universities worldwide agree — copper is “antimicrobial.” It kills microbes, such as viruses and bacteria, just by touch. Four thousand years ago ancient Greeks and Egyptians used copper to purify water and heal wounds. Now we know why it worked so well. Researchers say a tiny electric charge in microbe cells gets short-circuited by the high conductance of copper. This destroys the cell in seconds. Tests by the Environmental Protection Agency (EPA) show germs die fast on copper. So some hospitals switched to copper touch surfaces, like faucets and doorknobs. This cut the spread of MRSA and other illnesses by over half, and saved lives. The strong scientific evidence gave inventor Doug Cornell an idea. When he felt a cold coming on he fashioned a smooth copper probe and rubbed it gently in his nose for 60 seconds. “It worked!” he exclaimed. “The cold went away completely.” It worked
Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.” Some users say copper stops nighttime stuffiness if they use it just before bed. One man said, “Best sleep I’ve had in years.” Users also report success in stopping cold sores when used at the first sign of a tingle in the lip. One woman said, “I tried every product on the market over 20 years. Some helped a little, but this stopped it from happening in the first place.” The handle is sculptured to fit the hand and finely textured to improve contact. Tests show it kills harmful microbes on the fingers to help prevent the spread of illness.
again every time he felt a cold coming on. He reports he has never had a cold since. He asked relatives and friends to try it. They said it worked for them, too. So he patented CopperZap™ and put it on the market. Soon hundreds of people had tried it and given feedback. Nearly 100 percent said the copper stops their colds if used within 3 hours of the first sign. Even up to 2 days after the first sign, if they still get the cold it is milder and they feel better. Users wrote things like, “It stopped my cold right away,” and “Is it supposed to work that fast?” Pat McAllister, age 70, received one as a gift and called it “one of the best presents ever. This little jewel really works.” Sinus trouble, stuffiness, cold sores. People often use CopperZap Copper may even help stop flu if for prevention, before cold signs apused early and for several days. In a pear. Karen Gauci, who flies often for her job, used to get colds after crowded lab test, scientists placed 25 million live flu viruses on a CopperZap. No viruses flights. Though skeptical, she tried it were found alive soon after. several times a day on travel days for The EPA says the natural color 2 months. “Sixteen flights and not a change of copper does not reduce its sniffle!” she exclaimed. ability to kill germs. Businesswoman Rosaleen says CopperZap is made in the U.S. of when people are sick around her she pure copper. It carries a 90-day full uses CopperZap morning and night. money back guarantee and is available “It saved me last holidays,” she said. for $49.95 at CopperZap.com or toll“The kids had colds going around and free 1-888-411-6114. around, but not me.” ADVERTORIAL
ONWARD AND UPWARD
Rising Above Adversity in Tough Times by April Thompson
At one time or another, an estimated 70 percent of people experience a life-altering traumatic event, and most grow stronger from surviving it, according to decades of research by leading institutions like Harvard and Yale universities and the University of Pennsylvania. We can prepare now for life’s inevitable hurdles and setbacks by developing the skills and tools of resilience.
t’s an incredibly hopeful message: We can go through the most terrible things imaginable and still get through to a better place,” says David B. Feldman, associate professor of counseling psychology at California’s Santa Clara University and co-author with Lee Daniel Kravetz of Supersurvivors: The Surprising Link Between Suffering and Success. Such researchers have found that, like elastic stretched beyond its normal limits, people often don’t just bounce back to their old form, but stretch and expand in new ways. The pair conducted in-depth case studies of survivors of extreme traumatic experiences that went on to do bold things. Just one case in point: After losing a leg in a car accident, college basketball player Casey Pieretti reinvented himself as a successful Hollywood stuntman. According to many studies, 60 to 80 percent of people grow in some way from personal trauma, known as “post-traumatic growth”, according to Feldman. “It can be as simple as appreciating each day more. It can mean deepening relationships. It may result in a renewed sense of spirituality. Or, it might take one’s life in a dramatically different direction,” he says. Ila Eckhoff, a financial executive in New York City, has experienced more than her share of challenges: developing cerebral palsy as a toddler, enduring 12 childhood surgeries, losing her mother at age
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11 and four years ago, her husband. “All of the struggles and losses brought me here, now,” says Eckhoff. “Nobody ever said life was easy. We have greater appreciation for the things that we had to struggle to achieve.” Choosing self-directedness instead of self-pity in the face of challenges differentiates those that thrive from those that merely survive, observes Catherine Morisset, a life coach from Ottawa, Canada, who specializes in resilience. “It’s taking responsibility for life and managing the way you want to live it. We all have choices, even in the face of difficulty,” she says.
Mastering an Optimal Outlook
“Challenges don’t define you. How you respond does,” remarks Doug Hensch, an executive coach and author of Positively Resilient: 5½
Secrets to Beat Stress, Overcome Obstadecades, Southwick and his colleagues cles, and Defeat Anxiety. He attests that have studied three groups that have having a growth mindset is vital, focusing come through harrowing events: being on strengths without disregarding areas Vietnam War prisoners, Special Forces needing improvement. instructors and civilians. They found peoMaintaining a balanced outlook ple that rebounded strongly often shared that’s realistic, yet positive, enables common attributes, including embracing individuals to move on from trauma. For a spiritual outlook and social network. supersurvivors, being pragmatic serves In 2013, Damon Redd, of Boulthem far better than a der, Colorado, awoke Parents do a false sense of optimism to a severe flooding about bad situations, Felddisservice to their event, with his home man found, saying, “They and business buried kids when they grieved losses, but thought under five feet of mud try to remove realistically about what to and water that nearly adversity from their wiped out his clothing do next.” “Optimism in the business, Kind Design, lives. When little best sense is focusing on overnight. “It was the things go wrong, the positive without derather than rush to hardest thing I’ve ever nying the negative, while gone through, to lose fix it, let the kids focusing on what’s in your everything I had built. figure out a solution. It also gave me a new control,” notes Hensch. Martin Seligman, They’ll realize it’s not perspective on what’s known as the “father of the end of the world. important. It made positive psychology”, me aware that you can ~Doug Hensch found that when people replace physical things, take setbacks personally, but you can’t replace viewing them as permanent, pervasive and memories. My mind was blown away by personal, they develop a sense of learned the support I received.” helplessness that inhibits growth and Redd ended up paying forward the happiness. “It’s important not to ‘catastrokindness. “We cleaned and repaired 1,500 phize’ or generalize a failure and extend it pairs of gloves in our inventory that to other areas of life,” says Dr. Steven M. were damaged that day, and are donating Southwick, a professor of psychiatry at them to search-and-rescue teams and Yale University School of Medicine who ski patrols. The more good you do, the focuses on post-traumatic stress disorder more good other people will do,” Redd and resilience. professes. Altruism and owning a moral code is another common characteristic of resilMake Caring Connections ient individuals, according to Southwick. Social networks are critical in the face of Having a purpose is a huge indicator of challenges, resilience experts agree. “When whether a person will rise to the occawe are wronged or feel unsafe, it’s natusion. “You can endure almost anything if ral to withdraw when we should do the you have a mission, or believe what you opposite,” says Feldman. “It’s also not are doing has meaning. It gives you great the number of friends you have, or even strength,” he says. how much time you spend with them, that matters. All you need is at least one In 2016, Bobbi Huffman lost her person you can count on.” high school sweetheart and husband to “We are built to be connected with suicide a few days before Valentine’s Day. others. It has a significant impact in regu- As she began to process the tragedy, she lating stress,” says Southwick, a co-author saw two choices ahead: “Drop into a deep depression and give up or focus on our of Resilience: The Science of Mastering deep love for one another, get into therLife’s Greatest Challenges, from West apy, and make a difference by inspiring, Haven, Connecticut. Over the past two
OptionB.org provides a supportive space online for survivors of trauma and adversity to share stories, connect with others and get help from experts. LearningConnection.Stanford.edu/ Resilience-Project normalizes setbacks and failures as part and parcel of professional and personal growth, and provides Stanford University students and faculty a platform to swap stories and coping strategies. Resilience.Education.UTexas.edu conveys an interactive e-learning platform developed by the University of Texas at Austin to foster a better understanding of resilience and develop related skills.
Films and Books
Charged: The Eduardo Garcia Story documents the journey of chef and outdoorsman Eduardo Garcia, whose life changed irrevocably when he was jolted with 2,400 volts of electricity while hiking in Montana. Garcia lost his hand, ribs and muscle mass, but survived the injury with the help of his former partner, and became an athlete and speaker for the Challenged Athletes Foundation. Unbroken depicts the life of Olympian and war hero Louis Zamperini, who survived 47 days on a raft after a near-fatal plane crash in World War II, only to be captured by the Japanese Navy and sent to a prisoner-of-war camp. The film is based on the non-fiction book of the same name by Laura Hillenbrand, herself the survivor of a disabling chronic illness. The 33 tells the true tale of 33 miners trapped inside a mine in San Jose, Chile, for more than two months, the longest such entrapment in history. All were rescued alive. Wild is based on Cheryl Strayed’s memoir of her solo hike of 1,000-plus miles on the Pacific Crest Trail without any training, following the loss of her mother and marriage. February 2018
encouraging and helping others,” says Huffman. She chose the latter, asking for professional help and signing up for the 16-mile Overnight Walk for Suicide Prevention, in New York City. “Getting into the best shape of my life at age 50 became my passion. As I walked through the night, I reflected on our beautiful memories as a couple. It was an amazing, healing experience,” reflects Huffman. Forgiveness—whether for others or ourself—is another key to help us move forward, reports Feldman. “Often, people can get stuck in blame, but resentment keeps people shackled to the past. If and when a person is ready to forgive, widespread research indicates that it can lead to better health outcomes.”
Strengthening Our Resilience Muscle Experts point out that there isn’t any one perfect formula or single must-have trait for building resilience, and none we can’t develop. Learning a skill like mindfulness is an easy place to start.
“Resilient people don’t try to avoid stress, but learn how to manage and master it,” says Southwick. “Mindfulness meditation requires practice, but through it, you can learn to regulate emotions and relax the nervous system.” Eckhoff practices mindfulness several times a day with a one-minute gratitude meditation. “I have five things I am most grateful for. I close my eyes, take a deep breath and say them. It brings me focus, reduces stress and reminds me of how lucky I am,” she says. Morisset suggests making incremental changes to strengthen our resilience muscles. “Success builds success and failure builds failure, so do something you know you can accomplish and build on that,” she counsels. Writing can also be a good coping tool, according to Hensch. “Just write about your emotions. It’s amazing how much you can learn about yourself and how calming it can be.” Good times are the best times to begin “resilience training” notes Hensch. “I sought out a therapist once I had turned the corner after my divorce and
was dating someone and my business was taking off. It was precisely because I knew something else would likely happen, and I wanted to be better prepared for it,” he recalls. Applying positive self-talk when something blindsides us helps, as does not expecting to handle things perfectly. “There’s nothing wrong with just staying afloat when you’re in the middle of trauma or adversity. One key to happiness in life is just managing expectations. It’s okay to be anxious, sad and worried at times—in fact, it’s healthy,” says Hensch. Hardships are just that: hard. However, with time and experience, resilient individuals come to trust their ability to get through them, large and small. “Resiliency is not about how you bounce back from a single traumatic event; it’s how you respond every day to the challenges that life presents,” Eckhoff has learned. “Repetitive use of this ‘muscle’ builds strength and enables you to do more and sometimes, the impossible.” Connect with April Thompson, in Washington, D.C., at AprilWrites.com.
Mark Rosenfeld Shares Practical Relationship Advice by Alison James
ustralian author, speaker and dating coach Mark Rosenfeld knows firsthand the challenges of navigating romantic relationships. After struggling with shyness, he took on a confidence-boosting job as an exotic dancer in 2011, working with men at both ends of the assertiveness spectrum. In this milieu, he gained a better understanding of men’s thoughts and actions related to women. Through his career as a dancer while in his own satisfying relationship, Rosenfeld also personally communicated with about 50,000 women, many of which opened up about their own trials and tribulations with dating. A resident of Brisbane, Rosenfeld launched the website MakeHimYours.com. au in 2014, sharing what he’s learned in order to help women stop experiencing frustrations in dating and start attracting healthy, happy relationships. He’s also participated in the conversation at The Good Men Project on what enlightened masculinity means in the 21st century.
What are the greatest misconceptions women have about men? Both genders face significant, yet different, challenges, and so believe the other gender has it easier. Men want to feel cared for and heard. Many are terrified to approach a woman; they fear rejection or not being a good enough provider. Often, when a woman perceives that a man needs space, it’s his fears and insecurities that are keeping him from deeper intimacy.
What mistakes do women make in the courtship phase? Women often get ahead of themselves in the dating stage, instead of taking enough time to let things unfold. I tell women to slow down and date multiple men to counter that tendency. It’s also good to “widen the funnel” and date different types of men, especially if you seem to attract the so-called “wrong” type. Keep deep emotions and commitments out of the courtship phase, while you discover who someone is and if they are right for you.
How can we best navigate the world of online dating and other means of meeting potential mates? It starts with your mindset. If you think you will be on a dating site for three weeks and find a mate, don’t bother. Be prepared to engage for a minimum of six to 12 months. Consider bad dates as reasons to laugh. Think of it as “online introducing”. It’s up to you to quickly get past the chat stage to real communication and real dates. Online potential mates don’t have a “vibe” for you like they do in person. I suggest talking with prospects on the phone and keeping first dates short. Keep an open mind to recognize prospects you might otherwise overlook. Online dating is a supplement, not a substitute, for meeting compatible men or women in real life. You should be tapping networks of friends, family and colleagues to make connections, as well as being open to meeting potential mates at public events.
Which signs indicate that Why do both genders need to a dating prospect wants to nurture their feminine energy? pursue a genuine relationship? As a man, I can spend too much time on my masculine energy and be too logical and focused on end results. I can lose a sense of self, presence and connection with the present moment. Meditation is one entry point; I find practicing a martial art is grounding, as is spending quality time with a woman. If an individual spends too much time in either energy, imbalance occurs; everyone has to find their own equilibrium.
What are good ways to practice self-care while seeking and sustaining a relationship? Find activities in your day that make you feel nurtured, happy and good about yourself. Take care of your health, home and friendships. Exercise some independence. Make your life fulfilling, so that men want to be part of your exciting days.
Emotional momentum, combined with consistency, is an important sign. Anyone can put in effort for a little while; but do they periodically disappear? No one wants someone they feel a connection with to physically or emotionally wander away, or risk the object of their affection thinking they aren’t interested. Make sure they are reciprocating the effort you put in. Prioritizing is another sign; a person will find a way to see someone they care about. A key third sign is integration. They will want to respectfully integrate you into their world more and more, introducing you to friends, family and work colleagues. Look for this overall pattern to continue over time. It’s vital to let people prove themselves with their actions. Alison James is a freelance writer in Washington, D.C. February 2018
Dating Tips for Single Parents by Laurie Zinn
avigating the dating world can be overwhelming for any single person, but for single parents it can be even more complicated. It is still entirely possible, however, for single parents to find compatible dates, enjoy the company of other adults and develop meaningful relationships. Dating Directions is a Columbus-based professional matchmaking service founded by Elizabeth Cobey-Piper and Susie Hardesty in 2003. They coauthored the book Matchmaker Secrets: The Six Predictors of Dating Success to help individuals avoid common relationship roadblocks. Cobey-Piper says it is important that single parents choose a dating partner with similar values such as family, shared time and quality time. “It’s more than creating a couple. They are creating a new family,” she says. Juggling schedules when someone is both dating and an involved single parent is a unique challenge, but she coaches people to have positive and empowering conversations about availability. “Dating and relationships do need to be a priority,” Cobey-Piper says. “For parents, they can’t be the top priority, but they do need to be on the short list.” Dating Directions stresses the importance of managing safety while getting to know someone while having fun in the process. Senior Matchmaker Luisa Canneto says single parents often walk a tightrope because they are ready to let someone into their personal life, but not their children’s lives. “The reality being that those aren’t one and the same,” she says, adding that parents should only introduce children to someone with whom the single parent is becoming serious. Canneto also advises clients to do the emotional work of managing a co-parenting situation and then keeping those drama “bumps” on a need-to-know basis in the new relationship. “It’s not about creating the perfect co-parenting situation before you allow yourself to 18
date. It’s about being in an emotional state where you’re not letting the bumps that come up really derail you and your relationship,” she says. “There are so many other wonderful parts of you and your family. Give them the time to see that before they are introduced to all of the more painful parts.”
Cobey-Piper and Canneto say dating takes time and commitment, and they recommend being open to dating different people and trying different dating experiences. Life coach Jonathan R. Bennett agrees. “Simply throwing up an online dating profile and hoping for the best doesn’t usually lead to quality connections,” he says. It takes time, energy and effort to make it successful. Bennett and his twin brother David are life coaches who help men and women with all aspects of dating and relationships, including set up of online dating profiles and attendance at social events to provide clients ‘real time’ coaching. “Online dating can be useful for single parents because they can match and swipe at any time, whether it’s during a kid’s nap or while watching gymnastics class.” He also recommends looking online for events that might attract like-minded people in the same age range. To meet other single parents, Bennett advises clients to find places where
other men and women will be with their children, such as water parks, children’s events, activity centers and playgrounds. He emphasizes, however, that parents should make fun with their own children the priority and the prospective dating aspect an optional side goal. “Avoid showing up alone or using your kids as props just to find dates. That’s very tacky and even creepy,” he says. When a single parent does date someone and feels a genuine attraction, Bennett says its worth pursuing if both
Jonathan R. Bennett
people share the same values and think the person would be a positive influence in the lives of their children. Like Cobey-Piper and Canneto, Bennett recommends waiting until a strong connection is established and a degree of exclusivity is developed before introducing that person to children. “Dating is already a challenge for many people and being a single parent adds another layer of difficulty. But if you’re a single parent who struggles at dating, remember that in the end, it’s worth it,” he says. “It’s better to wait around for the right person who fully accepts both you and your children than to settle.” For more information, visit DatingDirections.com and ThePopularMan.com. Laurie Zinn is a Columbus-based freelance writer and the owner of Line-ByLine, a digital content management service for websites, blogs, email marketing and social media. For more information or to connect, visit Line-By-Line.us.
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MEDITATION THAT WORKS
Tips for Finding the Right Practice by April Thompson
ore Americans than ever before are seeking the benefits of meditation, which notably improves mental, physical and spiritual health. Choosing from its many styles and traditions can be daunting for a new meditator, as is figuring out how to incorporate such a practice into a busy life.
Universal Appeal “Meditation is for people of all spiritual backgrounds. As a tool to develop awareness, it can enhance what you already believe and practice,” assures Diana Lang, the Los Angeles author of Opening to Meditation: A Gentle, Guided Approach and a spiritual counselor who has taught meditation for 37 years. For Jackie Trottmann, a Christian author from St. Louis, Missouri, there is no contradiction between a meditation practice and her faith; rather, they complement one another. For her, “Prayer is like talking to God, whereas medita20
tion is listening to God. Before I came to meditation, I had been doing all the talking.” She came to meditation during a trying period working in sales and marketing. “When a friend gave me a meditation CD, I popped it in after a stressful conference call and felt instantly calmed. Ten years later, meditation has gone beyond quieting the mind; it’s sunk into my heart and spirit,” says Trottmann, who went on to publish her own CDs at GuidedChristianMeditation.com. “I came to meditation tired of habitual suffering and stress, and wanting to be happier,” says Bill Scheinman, a coach in Mindfulness-Based Stress Reduction (MBSR), which he refers to as “mindfulness practice without the Buddhist jargon.” The Oakland, California, instructor has taught mindfulness in settings ranging from corporations to prisons, drawing from a range of meditative disciplines and 23 years of intensive practice.
Begin Modestly “Millions are seeking more mindfulness through meditation, but don’t know how to go about it,” says Sean Fargo, a Berkeley, California, meditation instructor and former Buddhist monk. “The key is to take baby steps, like going to the gym for the first time. Start by practicing a few minutes a day; just pay attention to something such as the sensations of breathing, without judgment.” “Having taught meditation to tens of thousands of people, I would say the most common issue is that beginning meditators don’t think they’re doing it right. It’s important not to judge yourself or have loaded expectations about the experience,” notes Lang. She suggests starting wherever we are right now, adding, “Whatever book, class or teacher you first stumble upon is a clue.” But that doesn’t call for rigidly adhering to a particular type of meditation forever.
Assess Benefits “Shop around and try different things, but at some point, you will begin to discover what works for you,” advises Scheinman. In trying to decide which meditation practice is right for us, “Go with what feels juicy,” says Fargo, who founded MindfulnessExercises.com, offering 1,500 free mindfulness meditations, worksheets and talks. “You’re more likely to do what feels alive and enlivening.” The act of meditating can be uncomfortable, but the challenges are part of its power. Scheinman remarks. “If you establish a daily practice, eventually, you will become more clear-headed, kinder and happier. That’s how you know your
practice is working—not how you feel during meditation itself.” Consistency is key. It’s not effective to only meditate when you feel good, he says.
Overview of Options Mindfulness practices go by many names, from vipassana to MBSR, and can be done sitting or walking, but all are focused on cultivating moment-to-moment awareness. “Mindfulness is about being aware: deliberately paying attention to body sensations, thoughts and emotions. Focused attention is on the body, heart and mind,” explains Scheinman. Guided visualization differs from most forms of meditation in that the meditator is intentionally creating a mental image, typically one of a peaceful, beautiful place. Typically, the goal of a guided visualization is deep relaxation and stress reduction. Mantra meditations involve continuous repetition of a word, phrase or sound, drawing spiritual power from the sound’s vibration, as well as its meaning. Many mantras are uttered in a tradition’s native language, such as shanti, meaning peace in Sanskrit. Teachers like Lang prefer to use mantras in English that meditators can more easily grasp, such as, “Love is the way.” Breathing meditation. Meditation experts say our ever-present breath is a sound foundation for a meditation practice, as well as an easy place to start. “Tapping into the power of our breath is vital; it cleanses our system,” says Trottmann. Connect with April Thompson, in Washington, D.C., at AprilWrites.com.
Power Ball Stability Balls Add Fun to Fitness
by Marlaina Donato
heir playful appearance as a beach ball look-alike makes exercise balls welcome props in home workouts, gyms and yoga studios. “They’re a fun training tool for every age, from children to maturing Baby Boomers,” says Dennis Fuchs, CEO of TheraGear, in Sumas, Washington. “Exercise balls are affordable and offer many benefits, from enhanced mobility to reduced risk of injury and increased athletic performance.” Originally developed by Italian plastic manufacturer Aquilino Cosani in 1963 as a toy called the Gymnastik and then used by British and Swiss physical therapists to help orthopedic patients, the ball has since come a long way to serve fitness needs. Also known as Swiss, stability, balance, physio- and Pilates balls, this colorful piece of equipment can range in size from 14 to 34 inches to be appropriate for a user’s height (Tinyurl.com/RightSizeExerciseBall).
Core Strength Without Strain Stability balls are recommended by fitness trainers and chiropractors for their ability to build core strength and increase flexibility of pelvic muscles without putting unnecessary strain on the back. “The core is a series of muscles used in almost all functional movement; tailored exercises focus both on abdominal and back strength and pelvic and hip stability,” explains Linnea Pond, an exercise instructor at the Pocono Family YMCA, in Stroudsburg, Pennsylvania. Using an exercise ball also promotes full body conditioning. “Swiss ball training connects the brain with stabilizer muscles, improving gross motor skills and upper body strength, as well,” Fuchs elaborates. “These versatile training balls help equip an individual to handle the functional demands of sports and everyday life.”
Recovery from Injury and Illness Exercise balls are used in occupational therapy for stroke patients and others recovering from injury. “A stroke deadens part of the brain, and to regain movement in an affected arm or leg, an unaffected part of the brain must take over the lost function. The goal of the therapist is to establish new neural pathways through 22
repetition and visual reinforcement. We have patients do simple exercises with the ball hundreds of times so these pathways start to form,” explains Bob Schrupp, a physical therapist and founder of Therapy Network, in Winona, Minnesota. One goal for physical and occupational therapists is to help clients perform rehabilitation exercises that also motivate them to continue exercising. While the ball is an excellent tool in clinical settings, Schrupp cautions, “After a stroke, or if you’re older or in poor health, it’s always best to check with your doctor or physical therapist to determine if stability ball exercises are appropriate.”
Pregnant Women and Senior Fitness Balance balls, when used properly, can offer a safe way for pregnant women, children and seniors to stay fit. Exercising with a ball can help older individuals increase flexibility, especially in the hips, with cardiac strengthening as a bonus. Pregnant women can safely increase and maintain abdominal strength as the baby grows, and in doing so, care for muscles that will help them through labor. “Pregnancy can throw a woman off balance, and a growing baby puts pressure on internal organs. Pressing the back on a stability ball against a wall offers support for squats. Sitting on a ball helps maintain good posture and pelvic mobility, and reduces low back pain,” explains Pond. Incorporating the ball into yoga or Pilates routines prompts different muscles into action because it calls on the body’s learned ability to sense and respond to movement, termed proprioception. Pond says, “Proprioception is challenged just from sitting on the ball; there are immediate physical adjustments made to maintain posture and stability. In yoga, the ball is another tool to increase flexibility and balance.”
School and Workplace
Exercise balls are increasingly replacing traditional chairs in classrooms and offices, and teachers are reporting better grades and attention span as a result, while workers appreciate better-toned muscles and enhanced balance. Maintaining good posture by sitting on the ball also increases blood circulation throughout the body, including the brain. Regarding the equipment’s eyecatching appearance, Schrupp sees a helpful bonus: “The ball is a big, colorful reminder to perform your exercises.” Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.
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Foods Hearts Love
The Top 10 HeartHealthy Choices by Judith Fertig
ow do I love thee? Let me count the ways.” Elizabeth Barrett Browning once penned this unforgettable line to her husband and fellow poet, Robert Browning. Let us also count the ways to improve our loved ones’ heart health: Lower blood pressure. Modulate irregular heartbeats. Avoid plaque build-up in arteries. Improve blood flow to the heart. We can love our hearts with 10 superfoods that just might make perfect ingredients for a Valentine’s Day meal, starting with dark chocolate.
Cocoa powder. Cacao’s flavanols lower blood pressure, reduce the risk of stroke and act as antioxidants to prevent inflammation. Dr. JoAnn E. Manson, a physician, doctor of public health and professor of medicine at Harvard Medical School affiliate Brigham and Women’s Hospital, in Cambridge, Massachusetts, confirms, “Between 400 and 900 milligrams (mg) a day of cocoa flavanols may favorably affect several mechanisms and pathways related to cardiovascular disease prevention.” Not all chocolate is created equal. Manson recommends chocolate with cocoa or cacao as the first ingredient, not sugar. She and her colleagues are currently conducting the Cocoa 24
Supplement and Multivitamin Outcomes Study, a large-scale, randomized study of 18,000 U.S. men and women testing the benefits of ingesting 600 mg per day of cocoa flavanols.
Just one-half cup of berries a day can provide plenty of phytonutrients and antioxidants for decreasing inflammation and preventing heart disease, says Wendy Bazilian, a doctor of public health and registered dietitian in San Diego, and author of The SuperFoodsRx Diet: Lose Weight with the Power of SuperNutrients. “Whirl them into a breakfast smoothie, add them to a green salad or combine them with dark chocolate for a tasty, heart-healthy dessert,” she advises.
Salmon. Full of omega-3 fatty acids, wild-caught salmon (about two six-ounce weekly servings) helps reduce systemic inflammation and risk of developing atherosclerosis, hypertension and stroke, according to Dr. Josh Axe, of Nashville, Tennessee. Beyond prevention, omega-3s in oily fish are also widely known to treat atherosclerosis, normalize heart rhythms and help
magnesium—about 764 mg per cup—roasted pumpkin seeds, or pepitas, top the list of heart-healthy nuts and seeds. Magnesium is an important electrolyte that helps the heart fire on all cylinders and not skip a beat. Improvements in lipid profiles can occur with a daily intake of 365 mg, or about a half-cup, of pepitas. Enjoy roasted pumpkin seeds as a snack or scatter them in a salad, bowl of chili or soup for a delicious crunch.
avocados supply magnesium, plus they’re a good source of potassium, another electrolyte the heart needs for optimum functioning. “You probably know bananas and citrus fruits are top sources of potassium, but I like avocados because they also supply healthy fats,” says Dr. Stephen T. Sinatra, a board-certified cardiologist with the HeartMD Institute, in Manchester, Connecticut.
Sinatra recommends a handful of almonds a day to raise HDL, a form of “good” cholesterol he likens to a “lipid garbage truck” that picks up oxidized “bad” LDL in the bloodstream and carries it to the liver for processing.
Extra-Virgin Olive Oil. Cold-pressed ex-
tra-virgin olive oil with a high phenol content can help lower blood pressure (via about two tablespoons daily), make more efficient and protective HDL cholesterol, and protect the inner lining of arteries.
Pumpkin seeds. High in
A 2015 study in the journal Hypertension found that two daily eightounce glasses of beet juice can help reduce high blood pressure. Beets contain a natural dietary nitrate found in previous studies to lower high blood pressure. Enjoy beet juice in smoothies, as a tart drink known as a “shrub” (beet juice with raspberry vinegar) or in soups like borscht.
Garlic. Allicin, the sulfur compound that gives garlic its distinctive aroma, helps keep blood thin and flowing optimally, says Sinatra. The freshest chopped garlic offers the best benefits, according to a study from the University of Connecticut School of Medicine.
about one cup of pomegranate juice a day for three months can improve blood flow to the heart, reports a study in the American Journal of Cardiology. The ultimate reason of all to keep our hearts in good working order was voiced by Helen Keller: “The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart.” Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).
Sleep is the best meditation. ~Dalai Lama
SELF-LOVE by Charlie Chaplin
s I began to love myself, I found that anguish and emotional suffering are only warning signs that I was living against my own truth. Today, I know, this is AUTHENTICITY. As I began to love myself, I understood how much it can offend somebody as I try to force my desires on this person, even though I knew the time was not right and the person was not ready for it, and even though this person was me. Today I call it RESPECT. As I began to love myself, I stopped craving for a different life, and I could see that everything that surrounded me was inviting me to grow. Today I call it MATURITY. As I began to love myself, I understood that at any circumstance, I am in the right place at the right time, and everything happens at the exactly right moment. So I could be calm.
Today I call it SIMPLICITY. As I began to love myself, I freed myself of anything that is no good for my health—food, people, things, situations and everything that drew me down and away from myself. At first I called this attitude a healthy egoism. Today I know it is LOVE OF ONESELF. As I began to love myself, I quit trying to always be right, and ever since, I was wrong less of the time. Today I discovered that is MODESTY. As I began to love myself, I refused to go on living in the past and worrying about the future. Now, I only live for the moment, where everything is happening. Today I live each day, day by day, and I call it FULFILLMENT. As I began to love myself, I recognized that my mind can disturb me and it can make me sick. But as I connected it to my heart, my mind became a valuable ally. Today I call this connection WISDOM OF THE HEART.
Today I call it SELF-CONFIDENCE. As I began to love myself, I quit stealing my own time, and I stopped designing huge projects for the future. Today, I only do what brings me joy and happiness, things I love to do and that make my heart cheer, and I do them in my own way and in my own rhythm.
We no longer need to fear arguments, confrontations or any kind of problems with ourselves or others. Even stars collide, and out of their crashing new worlds are born. Today I know that is LIFE. Chaplin’s World museum, in Switzerland, opened in 2016 (ChaplinsWorld.com/en). February 2018
CITY HOMESTEADING Creating Sustainable Urban Living by Randy Kambic
omesteading is a broad field. “Along with planting produce, we encourage people to compost, change how they use water, learn about biochar—a long-term soil amendment that returns carbon to the earth—and employ creative economics, including bartering and food-sharing systems,” says K. Ruby Blume, of Grants Pass, Oregon, who founded the Institute of Urban Homesteading, in Oakland, California, a decade ago (iuhOakland.com). She’s also co-author of Urban Homesteading: Heirloom Skills for Sustainable Living. Blume was recently engaged to invite speakers and coordinate presentation content for the three-day online Gardening and Homesteading Skills Summit hosted by The Shift Network. Last October, 20 leading farmers, master gardeners, homesteaders and other experts shared innovative, environmentally friendly advice for providing food and adopting eco-friendly practices. Blume, who grows fruit and vegetables and raises chickens, sheep and bees 26
on 22 acres, plans to launch her Fantastic Farm Store this month, and will offer spring classes at her institute, as well as at the Rogue River Community Center, in southern Oregon. “Everyone should grow their favorite vegetable from seed; think about the animal if eating meat; and take a nature field study class. These all connect us to nature and our world,” advises Blume.
Food as Medicine David Crow, teacher, author of In Search of the Medicine Buddha and founder of Floracopeia Aromatic Treasures (Floracopeia. com), is a leader in research and development of growing herbs for medicine, working from Grass Valley, California. He extols the importance of gardens of all types—backyards, schools, neighborhoods and public spaces. “They can strengthen communities, beautify life and reduce crime,” he says. In his home state, he helped launch The Learning Garden, at Venice High School, in 2001. “It’s an eye-opener for youngsters, and they take
pride in ownership.” People without a garden plot can place a pot inside or on a balcony or find a community garden. “Medicinal plants don’t have to be a luxury of the wealthy. You can spend a fraction of the $30 for a drug prescription in growing most of them, and then trade for others with neighbors,” says Crow. He particularly values oregano, thyme, rosemary, lavender and basil. To increase yields, home gardeners may consider daily drip irrigation—a system of tubes positioned just above the soil, with tiny holes spaced at regular intervals. It can conveniently work on a timer with an automatic shutoff during rain. Other benefits include water conservation and better soil structure by avoiding puddles from manual watering. “Drip irrigation can be especially helpful during dry spells, which can run two to four weeks in many climates,” says Robert Kourik (RobertKourik.com), landscape consultant, horticultural researcher and author of Drip Irrigation for Every Landscape and Climate, and last year’s Understanding Roots. “It can be effective for virtually any fruit or vegetable, except water crops like rice and cranberries.”
Green Living Carol Venolia, author, speaker and architect in Santa Rosa, California, (ComeHome ToNature.com) has designed homes of straw, earth and sustainably sourced and reclaimed wood throughout the West. She consults on greening schools, healing centers, camps and eco-villages, and stresses the benefits of sunlight as in her new e-book, Get Back to Nature Without Leaving Home. She says, “Sunlight’s many wavelengths, shifting directions and intensities render biological effects that keep us functioning well. Watch how it enters your home; changes occur daily and seasonally.” It’s easy to move furniture to align with sunshine. In warmer climates, attach plant trellises or fabric awnings outside windows to filter or direct reflected light. “Add a potted plant to a window and a picture of a natural scene on a wall. Take the time to get out into woodlands,” advises Venolia.
She commends Marc Rosenbaum, of South Mountain Company, in Martha’s Vineyard, Massachusetts, as a green building leader who “brings a soulful approach, as well as engineering, data and technology efficiencies, to a project.” Along with green building goals like zero net energy, Rosenbaum strives to create homes that are healthy, comfortable, resource-efficient, durable and adaptable by the people that inhabit them. Along with being part of the slow food movement and do-it-yourself trends, Blume believes, “Homesteading gives people the feeling they are making a positive difference by making sustainable changes in their lifestyle and home.” For summit recordings or transcripts and notices of upcoming events like the online annual Plant Medicine Telesummit in March, visit TheShiftNetwork.com. Randy Kambic, an Estero, FL, freelance editor and writer, regularly contributes to Natural Awakenings.
Trained to Help People in Need by Sandra Murphy
ervice dogs help an aging population live full lives in spite of limitations, no matter the size, age or breed of dog. Plus, hundreds of thousands of canines make living with disabilities both possible and more pleasant.
“Service dogs don’t eat on duty, and should be on the floor, not put in a handbag or shopping cart,” advises Maggie Sims, project manager for the Rocky Mountain Americans with Disabilities Act Center, in Colorado Springs. “If the dog disrupts business, the person can be asked to remove the animal and then return. Emotional-support dogs are not provided for by the disabilities act, because the dog does not perform a specific task. “We get calls from people concerned about fake service dogs when owners try to bring them into places where pets generally aren’t allowed. Usually, they’re the ones that behave badly,” Sims says. Service animals are not required to wear a special vest or have documentation.
or crutches. An administrator at Comcast Cable, in Baltimore, Maryland, Smith relies on his pit bull, Jericho, to fetch dropped items, open doors and help him maintain balance. “Gravity is my specialty,” he jokes. “If I fall, he braces me so I can get up. Moving about stresses my shoulders, so Jericho pulls the wheelchair on days when I’m in pain.” Although working service dogs should not be petted or approached, Smith tells Jericho, “Go say ‘Hi,’” if someone asks to approach him. “Pit bulls have an undeserved bad reputation, so I’ll take a minute to let people meet him to change that perception. When Jericho is the subject of conversation, it also takes the spotlight off of me,” he says. Jericho was trained by Apryl Lea, a certified assistance dog trainer for the Animal Farm Foundation’s Assistance Dog Program, in Kingston, New York. She explains, “The pit bulls I train are from shelters, and must be good with people and other animals and be comfortable in social settings that match the person’s lifestyle.”
Educating the Public
A motorcycle accident left Matthew Smith dependent on using a wheelchair 28
“When a counter is too high, a service dog can pass money to the cashier. Dogs
will pull a rope to open a heavy door. In the event of seizures or fainting, our dogs react based on location; at home, they find another family member, but in public, will stay with their person,” Lea says. The muscles of a patient with Parkinson’s disease may freeze while walking. Dogs brace against a resulting fall or touch the person to help unfreeze the muscles. Tethered to an autistic child, the dog provides distraction from repetitive behaviors like flapping hands or crying, while keeping the child in a safe area. Some dogs are trained to track the child, as well, in case of escape. Likewise, dogs can give Alzheimer’s disease patients a bit of freedom without getting lost.
Sounding Alerts Hearing dogs alert their hearing-impaired person to the sound of a doorbell or ringing phone. In the car, they’ll nudge the driver with a paw if they hear a siren. Riley the Chihuahua’s job is caring for Jennifer Wise, an aromatherapist and owner of Enchanted Essence, in Toledo, Ohio. Wise has a neurological disease that affects her legs and makes her prone to falls. “Riley’s trained to bark for help if I am unable to get up,” she explains. “If barking fails, he’ll grab someone’s pant leg or shoelaces and pull in my direction. He’s small, but determined.” Michelle Renard, a stay-at-home mom in Woodstock, Georgia, relies on Mossy, a goldendoodle trained by Canine Assistants, in nearby Alpharetta, to detect high- and low-blood sugar levels. “She’s never wrong,” says Renard.
Comfort and Joy Linda Blick, president and co-founder of Tails of Hope Foundation, in Orange County, New York, observes, “A veteran with post-traumatic stress disorder may not show outward symptoms, but have anxiety. Dogs are trained to turn on the lights, lick their person’s face or apply reassuring pressure by lying across their person’s chest to bring them out of night tremors. “One of our veterans was so uncomfortable in public, it was difficult for him to even speak to the veterinarian about his dog’s torn knee ligament,” Blick
explains. “For the sake of the dog, he managed to discuss care, a big step for him.” As Sims states, “True service dogs literally give people with disabilities their lives back.” Connect with freelance writer Sandra Murphy at StLouisFreelanceWriter@ mindspring.com.
Service Dog Resources TO CONTACT AMERICANS WITH DISABILITIES ACT CENTERS: Ten centers serve the U.S. and calls are directed to the one closest to the caller. Call 800-949-4232 or visit adata.org. TO SUPPORT THE TAILS OF HOPE FOUNDATION: This nonprofit provides critical and life-saving help to veterans, first responders and search-and-rescue teams. Operating on donations, it covers the cost of purchasing a trained dog, as well as lifetime veterinary care when necessary. TailsOfHope.org LEARN ABOUT DOGS TRAINED FOR SPECIAL CONDITIONS: Parkinson’s disease – Davis Phinney Foundation at Tinyurl.com/ HelpingPawForParkinsons Disabled children – 4PawsForAbility.org Alzheimer’s disease/dementia – Rover.com/canine-caregiversdementia-alzheimers Sight-impaired – GuideDogs.org SAMPLE SERVICE-DOG VIDEOS: A pit bull-lab mix that saves a veteran having a seizure: Tinyurl.com/ DogSavesVeteran A pug that helps a veteran with post-traumatic stress: Tinyurl.com/ DogCalmsPTSD
Training a Service Dog by Laurie Zinn
ny dog that is social with people and other dogs, is not aggressive and is willing to work for their owners is trainable to be a service dog. The most common service dog breeds are Labradors, Golden Retrievers and German Shepherds. The trainers at Buckeye K9 (BuckeyeK9.com), however, will train any dog passing their tests with the qualities needed to become a certified service dog. Lori Morrell established Buckeye K9 in 2006. She has trained thousands of dogs in obedience, therapy, service, police, military and protection work. Morrell helps clients find the right dog for their situation. She considers personal pets first if qualified, but also looks at placing dogs from breeders or even rescue dogs. “We love to use rescue dogs if at any way possible,” Morrell says. “This helps the clients keep the costs down for purchasing the dog, and it helps place a dog that also needs a new home.” She said some dogs train as puppies, while adult rescue dogs train between the ages of one and three. All dogs train a minimum of 120 hours and learn all the basic obedience commands, how to behave in public and specific commands based on the client’s needs and wants, such as medication reminder, retrieval of a dropped item, opening doors, emotional support and confidence building. Once trained, a dog can work as a service dog for eight to 10 years, depending on the
age they started training and the tasks needed by the client. Morrell’s favorite success story was training a two-year-old Lab mix named Jessie for an older couple. “We tested many rescue dogs for them and fell in love with Jessie. He was very sweet and lovable and really enjoyed attention as well as learning to work for his new handler,” Morrell says. The husband had epilepsy, so, in addition to basic commands, Morrell taught Jessie a “brace” command to help the owner stand up if he fell, and a “retrieve” command if the owner dropped something on the floor. Jessie’s specific command was to push a green button on an emergency alert machine to call 911. “If the owner fell on the ground with a seizure or started to seize while sitting in a chair or laying in bed, Jessie would run over to this machine and push the correct button to call for help. There were actually two buttons on this machine and we had to teach him which one to touch,” Morrell says. “After he did that we taught him to go lay down next to the owner so when he stopped seizing he was there for emotional support to help calm him down or for physical support to help him get up if needed.” Buckeye K9 has a new facility located in Pickerington. They offer training with house pets, as well as therapy dogs for homes, hospitals and nursing homes. OTHER SERVICE DOG TRAINERS IN CENTRAL OHIO: Canine Companions for Independence 4989 State Rte. 37 E., Delaware 740-833-3700 • CCI.org Buckeye Service Dogs BuckeyeServiceDogs.com Ohio State K-9 College 2507 Ashbury Rd., Columbus 614-337-0033 • OSK9.com Laurie Zinn is a Columbus-based freelance writer and the owner of Line-By-Line, a digital content management service for websites, blogs, email marketing and social media. For more information or to connect, visit Line-By-Line.us. February 2018
Beyond Body Image
How Teens Can Attain Deep Self-Confidence
Sometimes adversity is what you need to face in order to become successful.
any young women don’t feel comfortable in their own skin. A 21st-century global study sponsored by Unilever’s Dove brand found that 90 percent of girls from 15 to 17 years old wanted to change at least one aspect of their physical appearance, especially their body weight. University of Minnesota research following adolescents for 10 years showed that about half of the female participants had dieted in the previous year, twice the number of males. Tracy Anderson, a mother of two and fitness expert, has spent the last 18 years working with women seeking balance in their bodies. In her recent book, Total Teen: Tracy Anderson’s Guide to Health, Happiness, and Ruling Your World, she observes, “Teens are depleted from comparing themselves to the shapes of others and from scolding themselves: ‘I should be thinner, I should be able to fit in those pants, I should be in better shape.’ But looking good on the outside must start with feeling good on the inside.”
Anderson believes we feel most happy and fulfilled and accomplish the most when our minds are calm, clear and alert. “If young women learn to connect with their mind, identify when their thoughts are anxious or stressed, and practice conscious breathing and meditating to regain a calm, centered state, they’ll be able to rebalance themselves for the rest of their lives,” she says. “By keeping a thought journal for a while and noticing when their thoughts have negative undertones, they can retrain their attitude.” Live a complaint-free day once each week. Every time a negative thought pops up, expel it and focus on a positive aspect of the idea or experience. Also invest a few moments each day feeling thankful for successful aspects of life. “After a while, these exercises become habitual,” says Anderson. “Happy, high-achieving people fill their minds
by Amber Lanier Nagle
with positive, uplifting thoughts, affirmations and sincere gratitude. It’s widely proven to work.”
“Most teens can eat junk food all day long and still wake up the next morning ready to take on the world,” Anderson says. But such an unhealthy routine “shapes eating patterns for the rest of their lives, eventually catching up with them.” She strongly believes every young woman should routinely ask herself, “Is this real food?” “A potato is a real food, or whole food, but instant mashed potatoes are processed. A fresh ear of corn is a whole food; corn chips are processed. If you want to feel strong and healthy and look great, eat whole foods,” says Anderson. Also, note how the body responds to eating specific foods. Here again, a journal can help. “Jot down how a food made you feel after 15 minutes, an hour and two hours. Are you alert or sluggish? What signals are your stomach and brain sending? It’s useful information to make better ongoing food choices,” Anderson advises. She also advocates drinking plenty of water and eating organic foods when possible, and warns teens against skipping meals or snacks when their developing bodies feel the need for fuel.
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For some teens, exercise movements don’t feel comfortable or natural, which hinders them from doing healthful exercise. “I’ve found that if a young woman practices exercises for a while privately, she’ll become more comfortable and confident over time,” says Anderson. “It’s like learning a foreign language, musical instrument or any skill. You master the basics first and build on them. With practice, you start feeling more at ease.” In her book, Anderson offers many step-by-step, illustrated workout moves designed to daily tone arms, legs and abs, and increase strength and flexibility. Many incorporate fun dance components that work well with music. “Regular exercise releases endorphins—the hormones that make us feel happier and better about ourselves,” she says. “For young women navigating the emotional ups and downs associated with menstrual cycles and puberty, exercise can be a lifesaver.” Whether it’s yoga, walking, martial arts, dancing, hiking, biking, horseback riding, climbing, skiing, gymnastics or tennis, teens need to find “some kind of movement and activity to become part of their everyday life.” A University of Wisconsin meta-analysis of 77 studies examining women’s body images suggests body dissatisfaction is a risk factor for eating disorders and a significant predictor of low self-esteem, depression and obesity. Helping young women build, strengthen or regain their positive body image and self-esteem works to empower a new generation and enables them to enjoy happier, healthier lives. Amber Lanier Nagle is a freelance writer in Northwest Georgia (AmberNagle.com). February 2018
calendar eating NOTE: All calendar events must be received via email by the 16th of the month and adhere to our guidelines. Email Publisher@NACentralOhio.com for guidelines and to submit entries. No phone calls or faxes, please. Or visit NACentralOhio.com to submit online.
MONDAY, FEBRUARY 5 POSTnatal Yoga – (Series: 2/12, 2/19, 3/5, 3/12, 3/19) 7:30-8:45am. For mothers who have recently given birth, whether to a first or third child, who want to feel relaxed and refreshed through movement and breath. The class is appropriate for women who have given birth within the past year and no yoga experience is necessary. The class will have a focus on physical and mental health relevant to the post-pregnant body. This six-session class is for mamas, but we welcome babies who need to be present. Mothers may break to feed little ones as needed and rejoin the class. Instructor: $80 non-members, $72 members. Whole Yoga and Wellness, 1335 Dublin Rd, Ste 100E, Columbus. 614-298-5437, Ext 207. WholeKidsPediatrics. com/Yoga-and-Wellness.
TUESDAY, FEBRUARY 6 Tummy Time Series – (Series: 2/13, 2/20, 2/27) 9:30-10:15am. The Tummy Time Method Series is designed for newborns to pre-crawling babies. There are four classes in this series, and in each we will teach parents to engage with their babies in a relaxing way to promote more time on the belly. Led by Allyson Wessells, physical therapist and lactation consultant. Please bring a baby blanket. $60 non-members, $54 members. Whole Yoga and Wellness, 1335 Dublin Rd, Ste 100E, Columbus. 614-298-5437, Ext 207. WholeKidsPediatrics. com/Yoga-and-Wellness. Infant Massage – (Series: 2/13, 2/20) 10:3011:15am. During this three-week series, we will talk about the basics of infant massage. Massage can assist with symptoms of colic, gas and constipation, as well as promote relaxation and improve sleep quality. Please bring a baby blanket. $40 non-members, $36 members. Whole Yoga and Wellness, 1335 Dublin Rd, Ste 100E, Columbus. 614-298-5437, Ext 207. WholeKidsPediatrics. com/Yoga-and-Wellness.
FRIDAY, FEBRUARY 9 Vibrational Sound Course – (Series: 2/10, 2/11) David Hulse will teach energy management skills
using ancient frequency tuning forks. The greatest gift you can give someone is energy beyond survival. Are you ready to make your practice unique by adding vibrational massage or embark on a new adventure and assist with planetary transformation using vibration and sound? Provides 12 CE hours. 1550 Old Henderson Rd, Columbus. 614-9283102. SomaEnergetics.com.
SATURDAY, FEBRUARY 10 Reiki 1/Animal Reiki Combo Class – (Series: 2/11) 9am-6pm. For those who are interested in helping pets but are not yet trained in reiki, this class pairs our Reiki 1 curriculum with our Animal Reiki class. Student will learn how to relieve a headache or aching muscle without medication and practice hands-on techniques to feel energy and see its immediate impact on others, including family, friends and pets. Animal Reiki is an energetic connection, specially adapted to pets and other animals, that offers targeted pain and stress reduction techniques through light touch. Practitioners can take a more active role in animal health and well-being by strengthening the bond and understanding each other on a deeper level. Students will learn treatment techniques for assessing energy imbalances throughout the animal chakra system and how to work with these energy centers. Maximum of four students, to permit maximum time for personal instruction. Instructor: Kaye Smith. $400. The Reiki Center, 1540 W 5th Ave, Columbus. 614-486-8323. TheReikiCenter.net. Nutrition and Yoga for Emotional Health – 10:30-11:30am. This interactive class covers nutritional strategies and yoga for attention and mood problems such as ADHD, anxiety and depression. Yoga is a natural therapeutic practice that increases body awareness, decreases sensory overload, provides relaxation and improves physical well-being. Children eight years and older are welcome to attend with a parent. Led by integrative physician and yoga teacher, Dhanu Sant. Includes handouts with sample practice routines to implement at home. No prior yoga experience necessary. $25 non-members, $22.50 members.
Whole Yoga and Wellness, 1335 Dublin Rd, Ste 100E, Columbus. 614-298-5437, Ext 207. WholeKidsPediatrics.com/Yoga-and-Wellness.
SATURDAY, FEBRUARY 17 Reiki 1 Class – (Series: 2/18) 9am-5pm. The Reiki Center is the only facility in Central Ohio to provide reiki training in the traditional method. The difference between traditional and modern reiki training is significant, as the traditional version provides a deeper understanding of the practice’s spiritual impact, including finding meaning and purpose. Learn how to identify and transmit healing energy to relieve a headache or an aching muscle without medication. Hands-on experiences will instruct how to feel energy and see its immediate impact on self, family, friends and pets. Course includes vegetarian lunches and snacks, as well as a binder of instruction materials. Maximum of eight students. Instructor: Linda Haley. $300. The Reiki Center, 1540 W 5th Ave, Columbus. 614-486-8323. TheReikiCenter.net.
SUNDAY, FEBRUARY 18 Crystal Therapy for Pets: Grounding and Anxiety Relief – 1-3pm. In this class we will learn to work with crystals therapeutically and how to make elixirs that help with grounding and anxiety relief in pets. We will explore pet energy and how that energy affects their health. Includes crystals to take home after class. Instructors: Kaye Smith and Joseph Floyd. $30. The Reiki Center, 1540 W 5th Ave, Columbus. 614-486-8323. TheReikiCenter.net.
WEDNESDAY, FEBRUARY 21 AIAM Open House – 5-7pm. Join us for an evening of fun. Guests will receive a complimentary service of either acupuncture, cupping, chair massage, reflexology, reiki demo or a health check, a chance to win a $60 gift card, clinic and program information, school and clinic tours, as well as activities and refreshments. Free. American Institute of Alternative Medicine, 6685 Doubletree Ave, Columbus. 614-825-6255. AIAM.edu.
SATURDAY, FEBRUARY 24 A Journey Through the Chakras – Noon-5pm. There is so much our chakras can tell us. The chakras are our “energy centers” and keeping them balanced and working at their best is what we all strive to do. In this workshop, we will examine with methods work best for each individual and take an in-depth look at the chakras and the many various ways of healing and balancing each one, from sound to crystals, color to essential oils, meditation and more. Maximum of eight students. Instructor: Kelly Bisson. $50. The Reiki Center, 1540 W 5th Ave, Columbus. 614-486-8323. TheReikiCenter.net.
SATURDAY, FEBRUARY 27 Back to Work Lactation Workshop – 10:3011:15am. In this short workshop, we will discuss strategies for easing back into work, optimizing breastmilk production and how to maintain the mother/child breastfeeding relationship at home. Led by Allyson Wessells, a lactation consultant at Natural Nurturing and WholeKids Pediatrics. $5. Whole Yoga and Wellness, 1335 Dublin Rd, Ste 100E, Columbus. 614-298-5437, Ext 207. WholeKidsPediatrics.com/Yoga-and-Wellness.
sunday Yoga Well Being – 10:30-11:45am. This class is based in the Hatha tradition. The moves are challenging, yet simple and accessible to all. Open to new and veteran students. Practice proper breathing and meditation in a warmed room. Yoga-Well-Being, 1510 Hess St, Columbus. 614432-7553. YWBYoga.com. Advanced Yingjie Tai Chi – 3-4pm. This Tai Chi style blends various martial arts into a philosophy designed to develop strength, relaxation, and self-defense. Positive energy for stress relief. $35/session, $85/monthly. The Grey Budha, 400 West Rich St, Columbus. 614-975-7683. GreyBudha.Weebly.com.
monday Nia with Jill Riley-Hetterscheidt – 9:4510:45am. All fitness level can benefit from this mindful movement to an eclectic mix of music. We will use a variety of movements from sources including martial arts, dance arts, healing arts and our imaginations. Each class will set a focus and intention to enhance the experience. Nia is designed to be done in bare feet. Please wear clothes comfortable to move in. $10, with complimentary admission for Silver Sneakers members. The Mandala Center for Movement Arts, 2965 Donnylane Blvd, Columbus. 614-638-5563. Slow Flow and Core Vinyasa Yoga Classes – 1011:15am. Join us for a nurturing, reflective practice to facilitate endurance, strength, tension release and self-awareness. Drop-ins welcome. Instructor Julia McSheffery. 10-class and unlimited passes available. $14 non-members, $12 members. Center for Wholeness, 4041 N High St, Ste 100, Columbus. 614-395-2900. ResourceYogaStudios.com. Salty Yoga – 7-8pm. Relax and breathe in during a one-hour Slow Flow yoga class combined with salt inhalation therapy. Instructor: Kathy Morgan. $20. City Salt Spa, 218 W Main St, Plain City. 614-873-0072. CitySaltSpa.com.
tuesday Sunrise Meditation – 7-7:30am. Group meditation in the Dharma House studio, overlooking a wooded ravine. Suggested donation. Dharma House Columbus, 1970 W Dublin-Granville Rd, Worthington. 614-344-8409. DharmaHouseColumbus.com. Free Flow – 6-7pm. This upbeat vinyasa class begins with a slow warm up, then moves into a rhythmic and continuous flow, building lots of heat and momentum. Clear the mind, work the body and end in a relaxed state of calmness. Yoga-Well-Being, 1510 Hess St, Columbus. 614432-7553. YWBYoga.com. Gentle Yoga Class – 6:15-7:30pm. This class if perfect for beginners. It is slow-paced to release stress and gain flexibility, with modifications offered to make it a safe practice for all levels. $10. Center for Wholeness, 4041 N High St, Columbus. 614-398-0890. JoyfulLotusYoga.com. Salty Yoga – 7-8pm. Relax and breathe in during a one-hour Slow Flow yoga class combined with salt inhalation therapy. Instructor: Kathy Morgan.
$20. City Salt Spa, 218 W Main St, Plain City. 614-873-0072. CitySaltSpa.com. Mellow Yoga – 7:15-8:15pm. This restorative class helps to limber up, expand a stiff back and defog a clouded mind. Yoga-Well-Being, 1510 Hess St, Columbus. 614-432-7553. YWBYoga.com.
wednesday Sunrise Meditation – 7-7:30am. Group meditation in the Dharma House studio, overlooking a wooded ravine. Suggested donation. Dharma House Columbus, 1970 W Dublin-Granville Rd, Worthington. 614-344-8409. DharmaHouseColumbus.com. Gentle Flow Yoga Classes – 10-11:15am. Join us for a nurturing, reflective practice to facilitate endurance, strength, tension release and self-awareness. Drop-ins welcome. Instructor Julia McSheffery. 10-class and unlimited passes available. $14 non-members, $12 members. Center for Wholeness, 4041 N High St, Ste 100, Columbus. 614-395-2900. ResourceYogaStudios.com. Workout With Baby – 10:45-11:30am. Build strength and lose weight in this low-impact cardio workout specifically geared towards postpartum women. We will engage the whole body with heart-pumping cardio, strength, stretching and balancing moves. Incorporating exercise into a busy day improves energy levels and helps stave off depression, diabetes, osteoporosis and heart disease. Bring comfortable shoes, freely moving clothing, baby and an ergonomic carrier, as well as water to hydrate after class. All are welcome, with or without a baby. This is a casual class, where participants are encouraged to take breaks to feed and care for baby as needed. $15 non-members, $13.50 members. Whole Yoga and Wellness, 1335 Dublin Rd, Ste 100E, Columbus. 614-298-5437. WholeKidsPediatrics.com/Yoga-And-Wellness. Yoga Fundamentals – 6-7:15pm. Designed for those who might have difficulty using a yoga mat, this class is suitable for all levels of practice and includes standing poses and balances, plus work along a wall to lengthen and strengthen the body. Taught by Sipra Pimputkar. $15. Yoga-Well-Being, 1510 Hess St, Columbus. 614-432-7553. YWBYoga.com. Baby and Me Yoga – 6:30-7pm. This four-week class is a gentle practice for moms, dads and caregivers, as well as babies up to the crawling stage. We focus on helping the new mother recover from the birthing process while strengthening the bond between parent and child. No prior yoga experience is required, and we have yoga mats to provide, if needed. Instructor: Jenni Johnson. $15 for an individual class, or a four-week class pass for $10 per class. Whole Yoga and Wellness, 1335 Dublin Rd, Ste 100E, Columbus. 614-298-5437. WholeKidsPediatrics.com/Yoga-And-Wellness. Salty Yoga – 6:30-7:30pm. Relax and breathe in during a one-hour Slow Flow yoga class combined with salt inhalation therapy. Instructor: Lindsay Davis. $20. City Salt Spa, 218 W Main St, Plain City. 614-873-0072. CitySaltSpa.com. Beginning Yingjie Tai Chi – 6:30-8pm. This Tai Chi style blends various martial arts into a philosophy designed to develop strength, relaxation, and self-defense. Positive energy for stress relief. $35/session, $85/monthly. The Grey Budha, 400 West Rich St, Columbus. 614-975-7683. GreyBudha.Weebly.com. Turtle Flow Yoga – 6:35-7:35pm. Experience completeness by integrating breath and movement
to create a powerful and stabilizing, yet delicate and meditative flow. The measured pace supports quality of breath, postural alignment, and awareness of the body and mind. Great for beginners to advanced yogis. $15. Arena District Athletic Club, 325 John H. McConnell Blvd, Ste 150, Columbus. 614-719-9616. MaggieFekete.com. Yoga Talks – 7:30-8:30pm. Join us for open discussions about yoga poses, meditation, spirituality and philosophy. Free. Yoga Happiness Studio, 219 E Arcadia Ave, Columbus. 614-446-2091. YogaHappiness.us.
thursday Sunrise Meditation – 7-7:30am. Group meditation in the Dharma House studio, overlooking a wooded ravine. Suggested donation. Dharma House Columbus, 1970 W Dublin-Granville Rd, Worthington. 614-344-8409. DharmaHouseColumbus.com. Hatha Yoga with Eszter Gozon – 5:30-6:30pm. $10. The Mandala Center, 2965 Donnylane Blvd, Columbus. 614-369-0664. Kundalini Yoga with Sada Nam Singh – 7:309pm. This self-realization practice, originally taught by Yogi Bhajan, aims to help us overcome self-limitations of the mind, while releasing tension and blockages in the body, to realize our true blissful selves. We will detoxify our bodies and build the energetic centers, also known as chakras. Kundalini yoga involves periods of exertion designed to strengthen the body, mind, and willpower. We will balance our yoga with relaxation and meditation, as well as the accompaniment of spiritual music. All levels are welcome. Yoga-Well-Being, 1510 Hess St, Columbus. 614432-7553. YWBYoga.com. Columbus Threshold Choir Rehearsal – 7-8:30pm. For those who can carry a tune, and enjoy conveying kindness through singing. This all-female choir is dedicated to singing at the bedsides of those struggling between living and dying, in hospitals, hospices, extended care facilities and private residences in the Columbus metropolitan area. Free. Columbus Mennonite Church, 35 Oakland Park Ave, Columbus. 614-600-2460. Columbus@ThresholdChoir.org. ThresholdChoir.org/Columbus.
friday Sunrise Meditation – 7-7:30am. Group meditation in the Dharma House studio, overlooking a wooded ravine. Suggested donation. Dharma House Columbus, 1970 W Dublin-Granville Rd, Worthington. 614-344-8409. DharmaHouseColumbus.com. Adult Power Flow – 9:30-10:30am. This flow yoga class incorporates heat, strength and balance through combining sweat therapy with breath and movement to create a healthy mind and body. It is intended to be physically challenging for all levels. Modifications and extra strength moves are offered. Instructor: Aly Sullivan. $15 non-members, $13.50 members. Whole Yoga and Wellness, 1335 Dublin Rd, Ste 100E, Columbus. 614-298-5437. WholeKidsPediatrics.com/Yoga-And-Wellness. Slow Flow and Core Vinyasa Yoga Classes – 1011:15am. Join us for a nurturing, reflective practice to facilitate endurance, strength, tension release and self-awareness. Drop-ins welcome. Instructor Julia McSheffery. 10-class and unlimited passes available. $14 non-members, $12 members. Center
for Wholeness, 4041 N High St, Ste 100, Columbus. 614-395-2900. ResourceYogaStudios.com. Community Acupuncture – 3-6pm. Acupuncture is useful for insomnia, headaches, immune support and more. Join licensed acupuncturists Sharmine Lynch, Stacey Kent or Leslie Roeth for a session. $30. House of AUM, 125 S Walnut St, Yellow Springs. 937-532-5467. House-of-AUM.com. Dancing Mindfulness – 7:30-8:45pm. For beginners and experienced movers alike, this meditation and creative movement class explores the mindbody connection and mindfulness through dance. $10 suggested donation. Center for Wholeness, 4140 N High St, Ste 100, Columbus. 614-7848488. DancingMindfulness.com.
saturday Beginner’s Yoga with Troy Pyles – 8:30-9:30am. $10. The Mandala Center, 2965 Donnylane Blvd, Columbus. 614-369-0664. Yoga of 12-Step Recovery – 8:30-10am. This class is an open, inclusive group for anyone dealing with addictive behaviors in themselves or others. We start with 45 minutes of sharing, followed by a 45-minute yoga practice. All levels welcome. Free. Harmony Project Community Space, 773 E Long St, Columbus. 614-859-2376. ThrivingTreeYoga.com. Nia with Trish Riley Lyon – 10-11:15am. $10. The Mandala Center, 2965 Donnylane Blvd, Columbus. 513-373-5661.
classifieds Classified ads are $1 per word, per month. Minimum 25 words. To place a listing, email content to Publisher@ NACentralOhio.com. Submission deadline is the 16th of the month.
FOR SALE HYPERBARIC OXYGEN CHAMBER – Summit to Sea 40” diameter large-size unit. Purchased in 2016 for personal use. Minimally used, works like new. Includes homemade wooden stands to elevate tank for easy side access. Oxygen compressor not included, but comes with a port for hookup. Dual motors for quick inflation. Bidirectional zippers allow for self-directed use. Requires prescription or physician letter prior to purchase, due to classification as a medical device. Originally $11K, selling for $8K. 614-596-5312. DrJoe@wowway.com.
HELP WANTED INTEGRATIVE FAMILY MEDICINE CENTER – Seeking a Certified Nurse Practitioner (CNP) and doctor (MD or DO) with experience in integrative medicine to join a growing practice. 614-515-5244.
ORGANIC BEEF FOR SALE – Freezer beef, high in omega-3s. One-hundred percent grass fed, with no grain finishing. Economical, healthy, and raised at Pleasant Springs Farm, Mount Vernon. 740-4279001. OEFFA.org/userprofile.php?geg=1073.
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Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Natural Directory email Publisher@NACentralOhio.com to request our media kit.
Eszter Gozon, LMT, RYT, AHE Troy Pyles, RYT, AHE The Mandala Center for Movement Arts 2965 Donnylane Blvd, Columbus 614-369-0664 Pranamyra@gmail.com Pranamyra.com We provide individualized complimentary services to help you restore and maintain well-being, including one-on-one Ayurvedic lifestyle and nutrition consultations, educational workshops, private yoga instruction and various massage modalities such as neuromuscular therapy and myofascial release.
CHIROPRACTIC BEECHER CHIROPRACTIC
Dr. Joseph Iuvara Dr. Benjamin Long Dr. Paul Valenti 428 Beecher Rd, Ste B, Gahanna 614-855-5533 BeecherChiro.com We l c o m e t o B e e c h e r Chiropractic and Wellness Center. Our goal is to help improve your health through complementary and integrative techniques designed to enrich and balance your everyday life. Our team of doctors and therapists have created a welcoming environment where each person is treated based on their own unique needs. Balancing all aspects of a person on an individual basis, and offering cutting-edge treatments that are only available in our center, sets us apart as Ohio’s foremost chiropractic and wellness center.
Deb Wellmes, MA, CCC/SLP, ND Beecher Wellness Center 428 Beecher Rd, Ste B, Gahanna 614-855-5533 BrainCoreOhio@gmail.com BrainCoreOhio.com BrainCore Therapy™ provides a unique, drug-free approach to treating Brainwave Dysregulation, a condition brought about by tension on the nervous system from a variety of factors. Brainwave Dysregulation may be associated with several neurological conditions such as ADD/ ADHD, insomnia, panic attacks, autism, anxiety, memory loss, TBI, migraines and PTSD.
Dr. Richard DeLano, DDS, MS 150 E Wilson Bridge Rd, Ste 150, Worthington 614-888-0377 DentalAlternatives.net Dental Alternatives is the dental office of Richard M. DeLano III, DDS, MS. Dr. DeLano practices general dentistry with a holistic approach. He takes time with his patients to explain the choices they have concerning their oral health. Dental Alternatives is a mercury-safe and fluoride-free dental practice. Visit our website to learn more. See ad, page 20.
ALTERNATIVE HEALTH OASIS
Kate Dixon, Loomis Digestive Specialist, CNHP, Certified Colon Hydrotherapist Dr. Michael H. Fritz, Chiropractor, Certified Applied Kinesiologist, Certified Microscopist, Naturopathic Doctor 10223 Sawmill Pkwy, Powell 614-717-9144 Info@AlternativeHealthOasis.com AlternativeHealthOasis.com Each year statistics show that more Americans complain of digestive pain. These discomforts are commonly attributed to symptoms such as: stomachache, allergies, skin problems, depression, anxiety, immune dysfunctions and diarrhea. They may also be related to chronic pain, bloating and cramps. We believe diet and digestion play a major role in the prevention and reversal of chronic degenerative disease. We objectively test and compare against our extensive patient history survey to determine which specific enzymes and nutrients are missing from the client, and then help bring the body back into balance.
EDUCATION SIMPLY LIVING SUSTAINABLE U Sarah Edwards PO Box 82273, Columbus 614-447-0296 SEdwards@SimplyLiving.org Sustainable.SimplyLiving.org
We provide classes to train and educate people about sustainability topics and practices. Subjects include, but are not limited to, Food, Urban Homesteading, Health and Wellness, Green Building, Finance, Energy Solutions, Transportation and Economics. Visit our website for the current class schedule. See ad, page 9.
ESSENTIAL OILS DOTERRA ESSENTIAL OILS
Lori and Mark Vaas, Blue Diamond Wellness Advocates 614-681-4646 LoriVaas@gmail.com MydoTerra.com/LoriVaas
Sometimes adversity is what you need A day without laughter toaface order .to become successful. is dayin wasted ~Zig Ziglar ~Charlie Chaplin
Who is controlling your health care? Empower yourself with Nature’s medicine: essential oils! We will teach you how at our free classes. doTERRA is the only brand to be thirdparty certified as 100 percent pure and potent, and why it is currently being used in many hospitals, including locally at the OSU’s James Cancer Hospital. Email us for a current class schedule, or to schedule your free private consult. Also visit our Facebook page – Lori’s Essential Oil Well. See ad, page 30.
FENG SHUI INSTITUTE OF AMERICA
COLUMBUS INTEGRATIVE FAMILY MEDICINE CENTER
Connie Spruill, Owner/Director An International Feng Shui Certification School 614-325-5452 (cell) 614-837-8370 (school) FengShuiConnie@gmail.com Feng-Shui-Institute-Of-America.com
We enroll new students throughout the year for feng shui certification. Our program teaches a scientific and mindful approach, incorporating brain science and teaching only remedies that are backed up by science. We offer a proven business system training that guarantees new profit centers for your holistic practice. We are a Certified Gold School with the International Feng Shui Guild. Private feng shui consultations are available for residential and businesses. Continuing education courses can be customized for your industry. If you are not inclined to enroll in full certification, we offer a personal feng shui coaching course to apply to your own life. See ad, page 31.
HALOTHERAPY CITY SALT SPA
218 W Main St, Plain City 614-873-0072 CitySaltSpa.com Salt therapy is a drug-free, natural treatment for respiratory and skin ailments through salt inhalation. In addition to two adult salt therapy rooms, our family wellness center has a dedicated children’s salt therapy play room. Beyond providing salt therapy sessions, we also host Salty Yoga classes plus offer Salty Reiki and Salty Massage. We have a full line of Himalayan salt lamps and products, as wells as Young Living essential oils. See ad, page 33.
HYPNOTHERAPY INTEGRATIVE HYPNOTHERAPY
TD Hickerson, Certified Hypnotherapist 77 E Wilson Bridge Rd #200, Worthington 614-304-1061 Info@Integrative-Hypnotherapy.com Integrative-Hypnotherapy.com At Integrative Hypnotherapy, we help our clients grow through the issues that kept them frustrated, worried and hurt. We help them find the relief they need, and build confidence, peace and ease into their daily lives. We do this by getting to the root of the matter (the thoughts and beliefs in the mind) and that is precisely why the changes stick. If you need some support in making a lasting positive change, schedule yourself a free phone consult today at In-Hyp.com/free, or call us at 614-304-1061. P.S. - We can help with a number of issues. See In-Hyp.com/155 for a list of some of the issues we work with. See ad, page 7.
Dr. Ruslana Kurpita, MD Melinda Skipper, CNP 453 Waterbury Ct, Gahanna 614-515-5244 CIFMCenter.com
If you are looking for integrative and holistic approach to your health care or are torn between recommendations from your regular primary care provider and alternative practitioners, not sure whose advice to follow and possibly self-doctoring, we are a place where both traditional medicine and evidence-based alternative approaches work together seamlessly. We provide holistic primary care for you and your family. We value comprehensive preventative care and work with chronic conditions such as fatigue, fibromyalgia, various hormonal imbalances, diabetes, high blood pressure and chronic GI issues. We take time to listen to your story, ask important questions, order the necessary tests and get to the bottom of the problem instead of just treating the symptoms. We work with many insurance companies. See ad, page 6.
MUSIC INSTRUCTION WES MILLER MUSIC LESSONS 787 S State St, Westerville 614-323-7052 SaxophoneLessonsColumbus.com
Wes is a music teacher with 25 years of teaching experience. He creates custom-made lesson plans for students of all ages and abilities. In addition, students have the option of joining one of his in-house student groups to further apply what they are learning in their lessons. In addition to saxophone lessons, Wes provides instruction for other woodwinds and brass instruments. See ad, page 31.
IT’S ALL NATURAL!
1360 Cherry Bottom Rd, Gahanna 614-476-6159 ItsAll-Natural.com It’s All Natural! is a prominent source of vegetarian and vegan products, offering organic, ecoconscious and down-to-earth items. Our mission is to promote a benevolent, eco-friendly and vegan lifestyle. We strive to be fertile ground where seeds of love can be planted to grow in health and harmony. See ad, page 9.
RAISIN RACK NATURAL FOOD MARKET 2545 W Schrock Rd, Westerville 614-882-5886 RaisinRack.com
Raisin Rack offers a complete variety of organic groceries, including gluten-free foods, vegan and vegetarian products, and dairy-free items. Bulk grains, herbs, nuts and seeds accompany organic fruits and vegetables, as well as a complete selection of vitamins, minerals, herbals and other nutrients from leading national brands. See ad, page 32.
NATUROPATHY PHOENIX WELLNESS CENTER Dr. Trudy Pieper, ND Dr. Allison Engelbert, ND 10 S Main St, Johnstown 740-616-9949 PhoenixWellness4U.com
Drs. Trudy and Allison are board certified and accredited by the American Naturo-pathic Medical Association (ANMA), the oldest and largest professional naturopathic medical organization in the U.S. Dr. Trudy is author of Prevention is the Cure for Cancer and was awarded the ANMA 2014 Higher Achievement Award. Dr. Allison is a Master Herbalist and specializes in women’s wellness.
BEXLEY NATURAL MARKET
508 N Cassady Ave, Bexley 614-252-3951 BexleyNaturalMarket@yahoo.com BexleyNaturalMarket.org The Bexley Natural Market is a not-for-profit cooperative grocery store dedicated to providing food of the highest possible nutritional quality to our members and community. We provide many local and organic products, bulk foods, organic herbs and spices, as well as a vast array of vitamins and supplements to support the health of our customers. We like to support local businesses and farmers by being a space in which their products are available. See ad, page 9.
In times of great stress or adversity, it’s always best to keep busy, to plow your anger and your energy into something positive. ~Lee Iacocca
REAL ESTATE DUNIGAN REAL ESTATE GROUP Cindy Dunigan, Realtor 3500 N High St, Columbus 614-361-8400 Cindy.Dunigan@e-Merge.com CindyDunigan.com
There are only a handful of Realtors in the Central Ohio area that carry the National Association of Realtors GREEN designation, and Cindy Dunigan is one of them. She has taken the initiative to encourage the industry to produce more sustainable homes, and helps communities to reduce their consumption by implementing sustainable practices. Cindy is devoted to reducing her own footprint on the environment, and lives by her motto: “We can make a significant impact on the world around us one person at a time.”
SOUND HEALING SOMAENERGETICS VIBRATIONAL ATTUNEMENT David Hulse, CVSMT 1550 Old Henderson Rd, Ste N160, Columbus 614-928-3102 SomaEnergetics.com
Let the stress melt away as sound therapy pioneer David Hulse bathes you in the soothing sound of the Solfeggio Tuning Forks. Tune into your higher self as David retrieves information for guidance and clarity during this accelerated time of change. Available in 30 or 60-minute sessions, by appointment only. See ad, page 12.
WELLNESS CENTER THE REIKI CENTER
THE NATURAL NAIL SPA
Linda Haley, RMT, Director 1540 W 5th Ave, Columbus 614-486-8323 TheReikiCenter.net
Incorporating the most natural products and processes for manicure, pedicure and waxing, while maintaining the highest level of cleanliness and sterilization available. See ad, page 23.
The Reiki Center is Central Ohio’s oldest and largest natural wellness center, plus the only center to offer Reiki classes in the traditional format. More than 20 services are available to meet your wellness, spiritual and emotional goals, including energy therapies, therapeutic bodywork, shamanic and intuitive services, as well as animal therapies. Open daily from 9am-9pm. See ad, page 27.
SALON/SPA 8487 Sancus Blvd, Columbus 614-985-3205 TheNaturalNailSpa.com
WILBRIDGE WELLNESS GROUP
Becky Appelfeller, MAT, CRS, BEP 614-515-3692 Pam Hatch, M.Ed. 614-338-5716 6797 N High St, Ste 221, Worthington WilbridgeWellness.com We offer life coaching, counseling and alternative therapy services to individuals, couples, families and groups. Becky practices a holistic wellness approach to healing and emotional health, drawing from an extensive training in Gestalt therapy, Neuro Emotional Technique (NET), Rubenfeld Synergy and integrative bioenergetic medicine. Pam’s specialties include Emotional Freedom Technique (EFT) and hypnotherapy, as well as nutrition and lifestyle guidance for mental and emotional health, weight loss and management, plus support for depression and anxiety. See ad, page 33.
YOGA WHOLE YOGA AND WELLNESS
Jenni Endres, Studio Manager 1335 Dublin Rd, Ste 100E, Columbus 614-298-5437, Ext 207 WholeKidsPediatrics.com/Yoga-And-Wellness Whole Yoga and We l l n e s s i s committed to offering classes and workshops to prevent illness and promote wellness. Our programs support health from infancy to adulthood with lactation support, infant development, children’s yoga and therapeutic yoga for conditions such as back pain, asthma and emotional health. We focus on collaboration with community resources, such as the Scioto Trail, to offer unique programming for children and adults. See ad, page 21.
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Central Ohio edition of the free monthly national health/wellness and sustainability publication.
Published on Feb 1, 2018
Central Ohio edition of the free monthly national health/wellness and sustainability publication.