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TheWorldâ€™s Healthiest Cuisines The Cortisone Connection Dr. Cory Schultz on Massage and Anxiety
March 2018 | Chicago Western Suburbs | NAChicagoWesternSuburbs.com
Ancient healing element stops a cold before it starts
a 2-day sinus headache. When her gently in his nose for 60 seconds. CopperZap arrived, she tried it. “I am “It worked!” he exclaimed. “The cold went away completely.” It worked shocked! My head cleared, no more headache, no more congestion.” again every time he felt a cold coming Some users say copper stops nighton. He has never had a cold since. time stuffiness if they use it just before He asked relabed. One man said, “Best sleep I’ve tives and friends to had in years.” try it. They said it Users also report success in stopworked for them, ping cold sores when used at the first too. So he patented sign of a tingle in the lip. One woman CopperZap™ and put it on the market. said, “I tried every product on the market over 20 years. Some helped a little, Soon hundreds New research: Copper stops colds if used early. of people had tried but this stopped it from happening in the first place.” it and given feedback. Nearly 100 perColds start when cold viruses get in The handle is sculptured to fit the your nose. Viruses multiply fast. If you cent said the copper stops their colds hand and finely textured to improve if used within 3 hours of the first sign. don’t stop them early, they spread in contact. Tests show it kills harmful Even up to 2 days after the first sign, your airways and cause misery. if they still get the cold it is milder and microbes on the fingers to help prevent But scientists have found a quick the spread of illness. they feel better. way to stop a virus. Touch it with Users wrote things like, “It copper. Researchers at labs and unistopped my cold right away,” and versities worldwide agree — copper is “antimicrobial.” It kills microbes, such “Is it supposed to work that fast?” Pat McAllister, age 70, received as viruses and bacteria, just by touch. one as a gift and called it “one of Four thousand years ago ancient the best presents ever. This little Greeks and Egyptians used copper to purify water and heal wounds. Now we jewel really works.” People often use CopperZap know why it worked so well. for prevention, before cold signs Researchers say a tiny electric appear. Karen Gauci, who flies often Sinus trouble, stuffiness, cold sores. charge in microbe cells gets short-cirCopper may even help stop flu if cuited by the high conductance of cop- for her job, used to get colds after used early and for several days. In a crowded flights. Though skeptical, she per. This destroys the cell in seconds. lab test, scientists placed 25 million tried it several times a day on travel Tests by the Environmental Protection Agency (EPA) show germs die fast days for 2 months. “Sixteen flights and live flu viruses on a CopperZap. No viruses were found alive soon after. not a sniffle!” she exclaimed. on copper. So some hospitals switched The EPA says the natural color Businesswoman Rosaleen says to copper touch surfaces, like faucets change of copper does not reduce its when people are sick around her she and doorknobs. This cut the spread of ability to kill germs. MRSA and other illnesses by over half, uses CopperZap morning and night. CopperZap is made in the U.S. of “It saved me last holidays,” she said. and saved lives. pure copper. It carries a 90-day full “The kids had colds going around and The strong scientific evidence gave money back guarantee and is available around, but not me.” inventor Doug Cornell an idea. When for $49.95 at CopperZap.com or tollSome users say it also helps with he felt a cold coming on he fashioned free 1-888-411-6114. sinuses. Attorney Donna Blight had a smooth copper probe and rubbed it 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.
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HEALTHY LIVING HEALTHY PLANET
letter from publisher
It has been an incredible year so far, and now with March’s
CHICAGO WESTERN SUBURBS EDITION
arrival, we know that spring is on its way. “In like a lion, out
like a lamb” is an idiom that I grew up on, and I always looked
PUBLISHER Amy Stevenson EDITORS Sheila Julson Randy Kambic CALENDAR Melanie Rankin DESIGN & PRODUCTION Melanie Rankin PUBLISHER SUPPORT Amy Hass ACCOUNTING Kara Scofield WEBSITE Rachael Oppy DISTRIBUTION Milton Bolanos
forward to March because it meant that winter was almost over. This month’s issue is packed full of great articles to usher in those warm feelings. Yes, there is still snow outside, but it won’t be here for long, because the sun will melt it away and bring with it a renewed outlook. As a true vegan foodie, I am so happy to share with you “Leafy Greens Lower Risk for Heart Disease,” the health brief on page 8, and “Veggie Renaissance,” the global brief on
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delicious recipes from around the world as part of this month’s main feature, “The World’s Healthiest Cuisines,” on page 14. I am so excited to bring you information to help you eat healthily and deliciously! As I anticipate spring, I am finding myself more active. I have taken up running, and even though I haven’t traveled far yet, I feel the accomplishment of it every day. On the few days that I haven’t been able to run, I have truly missed it. On page 24, you will find an article, “Fitness in 10 Minutes,” that has changed my workout routine. We all have 10 minutes, and I am sure that you will find these tips of benefit to you.
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page 10, as the information in both is near and dear to me. Also in this issue, you will find
Sharon Bruckman Alison Chabonais Linda Sechrist Stephen Blancett Steve Hagewood Mary Bruhn Anna Romano Heather Gibbs Rachael Oppy Kara Scofield
Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2018 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.
I hope that you find this issue to be just what you need to prepare something delicious and healthy while looking forward to the next season to enjoy. It is always my pleasure every month to bring you the best articles and recipes, and I truly hope you enjoy them! All the best,
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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.
Contents HEALTH HIS WAY
Using Cutting-Edge Technology to Improve Health
14 THE WORLDâ€™S HEALTHIEST CUISINES What Five Countries Can Teach Us about Good Eating
SPROUTS FOR PETS
Crunchy Nutrition Animals Will Love
20 THE CORTISOL CONNECTION
Using Medical Massage to Counter Anxiety
Five Steps to Positivity
22 SUNSHINE ON
Makes Us Happy and Healthy
24 FITNESS IN 10 MINUTES
A Full-Body Workout for Busy People
RECLAIM YOUR MAGIC
ADVERTISING & SUBMISSIONS
Make Your World Wondrous Again
HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 312-504-1177 or email Publisher@ NAChicagoWesternSuburbs.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@ NAChicagoWesternSuburbs.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: Publisher@NAChicagoWestern Suburbs.com or submit on our website. Deadline for calendar: the 5th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.
on the Power of Dreaming Big
DEPARTMENTS 6 news briefs 8 health briefs 10 global briefs 12 eco tip 13 business 18 21 22 24 26
spotlight natural pet healthy kids healing ways fit body inspiration
27 28 29 30
wise words calendar classifieds resource guide Mardh 2018
News to Share?
Pet Expo for the Whole Family
he Chicagoland Family Pet Expo, Americaâ€™s biggest under one roof, will be held on March 16, 17 and 18 at Arlington International Racecourse with hands-on attractions for the whole family. In addition to top-quality entertainment, demonstrations and presentations, and organizations for pet owners and pet enthusiasts, the Expo will showcase a wide range of products and services. There will be pet-themed artwork, jewelry, pet clothing, cleaning supplies, grooming supplies, leashes, collars and leads, pet clothing, pet beds and furniture, containment systems, security products, food and treats, toys, veterinary services, pet boarding, sitting and training, breed clubs, animal rescue organizations and more.
Do you have a special event in the community? Are you opening a new office or moving? Recently become certified in a new modality?
Let us know about it!
Admission is $10 adults/$5 kids 3 to 12. No pets allowed. Location: 2200 W. Euclid Ave., Arlington Heights. For more information and discounts, visit PetChicago.com.
Science of Spirituality Meditation Center Links Meditation and Health
workshop, Meditation and Optimal Health, from 1 to 3 p.m., March 14, at Unitarian Universalist Church, in Naperville, allows participants to interact with educational and career health professionals Certified Nutritionist Bimla Kecht and Registered Nurse Supervisor at Central Dupage Hospital, Catherine Morris, who will explain why spirituality is the foundation of physical, mental and emotional health. They will also provide tips on nutrition, Catherine Morris and Bimla Kecht and conscious living techniques. A light vegetarian snack will be served. Science of Spirituality is a worldwide spiritual organization dedicated to transforming lives through meditation. As an NGO of the United Nations, Science of Spirituality is known for teaching meditation to achieve inner and outer peace. They sponsor the annual Veggie Fest, in Naperville, the largest free vegetarian food and wellness festival in North America.
News Briefs We welcome news items relevant to the subject matter of our magazine. We also welcome any suggestions you may have for a news item.
Email Publisher@ NAChicagoWesternSuburbs.com
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Admission is free. Location: 1828 Old Naperville Rd., Naperville. For more information about additional classes, call Bob Gallagher at 630-561-5425 or email BobG1938@gmail. com. For more information, visit sos.org/location.
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Gooseberries are Good for the Gut Researchers from Malaysia’s Islamic Science University tested 30 patients with gastrointestinal issues, dividing them into three groups. One received lactose, a placebo; another group was given omeprazole, an overthe-counter remedy; and the third Phyllanthus emblica Linn, an ayurvedic treatment for gastrointestinal issues also known as Indian gooseberry. The research found the herbal treatment resulted in less pain, vomiting, sleep loss and other issues. Participants’ intestinal walls also showed signs of significant healing. The researchers concluded, “Findings indicate that the ethanolic extract of P. emblica fruits has gastroprotective effects in humans that justify its traditional use.” 8
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Research from Duke University Medical School indicates that eating red meat and poultry increases risk for Type 2 diabetes. Published in the American Journal of Epidemiology, the Singapore Chinese Health Study followed 63,257 adults between ages 45 and 74 for an average of 11 years each. It was determined that meat and poultry consumption increased diabetes incidence by 23 and 15 percent, respectively.
Leafy greens, which are rich in vitamin K, have again been shown to provide outsized benefits for heart health. Researchers from the Medical College of Georgia at Augusta University found that a reduced intake of vitamin K1 leads to more than triple the risk of an enlargement of the heart’s left ventricle, which reduces blood pumping volume, according to a study published in the Journal of Nutrition. Researchers followed diet records for 766 participants ages 14 to 18 and monitored their vascular structure and functionality. When compared to those with the highest intake of vitamin K1 from foods such as spinach, cabbage and other leafy, green vegetables, those with the lowest intake were more likely to experience vascular enlargement.
Eating Meat Raises Diabetes Risk
PHYSICAL ACTIVITY DETERS ALZHEIMER’S According to a study in the Journal of Alzheimer’s Disease, researchers discovered the risk of dementia can be halved by engaging in physical activities like walking, dancing and gardening, which significantly improve brain volume in the hippocampus region and the frontal, temporal and parietal lobes. The scientists studied 876 participants for 30 years and completed a longitudinal memory test of the patients, which were 78 years old on average, and followed up with MRI brain scans. They recorded their physical activity and logged caloric output every week. Two other studies found that any exercise that raises our heart rate and produces sweating for a sustained period will benefit cognitive health as we age. One meta-analysis of 36 studies from Australia’s University of Canberra found that exercise improved cognition by an average of 29 percent for those older than 50; another small group study from Germany’s Otto von Guericke University, in Magdeburg, specifically showed that dancing benefits seniors’ cognition.
Leafy Greens Lower Risk for Heart Disease
Saunas Lower Blood Pressure
Need Answers? Lacking Hope?
University of Eastern Finland research on 1,621 men found that four to seven saunas per week can cut high blood pressure risk in half. Their conclusion states, “Regular sauna bathing is associated with reduced risk of hypertension, which may be a mechanism underlying the decreased cardiovascular risk associated with sauna use.”
What is the Source of Stress on your Body?
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Positive Outlook Powers Osteoarthritis Patients Research at Penn State University published in the journal Health Psychology shows that being more enthusiastic and optimistic about getting things done upon waking up in the morning increases the physical activity of osteoarthritis patients throughout the day, resulting in more exercise and reduced symptoms. The study followed 135 osteoarthritis patients for 22 days.
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Toxic Effects of Lead on Reproductive Health In a new working paper from the West Virginia University Department of Economics, authors Daniel S. Grossman and David J.G. Slutsky found that during the lead-tainted water crisis in Flint, Michigan, from 2014 to 2016, there was a 58 percent rise in fetal deaths, and 275 fewer births compared to adjacent areas near Detroit.
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Renewable Energy Subsidies Lag Far Behind
The G20 nations, comprising the world’s biggest economies, provide four times more public financing to support fossil fuels than renewable energy, says a report from the environmental coalition Oil Change International (Tinyurl.com/ TalkIsCheapOilReport). This took place even though German Chancellor Angela Merkel announced climate change as the heart of the agenda at the Hamburg summit in July 2017. The public financing—in soft loans and guarantees from governments along with huge fossil fuel subsidies—makes coal, oil and natural gas cheaper to use in the short run because both the front-end and back-end costs are undisclosed.
Sweet Potato Project Encourages Enterprise
The Sweet Potato Project, started by journalist Sylvester Brown, Jr., will work in partnership with St. Louis University and a small cadre of local nonprofits called the North City Food Hub to hold culinary, small business, horticulture, restaurant management, and land-ownership classes and business incubator opportunities this spring. The goal is to enable at-risk youths in North St. Louis to grow food and make money through food packaging and distribution. The project encourages people to become innovative, selfsufficient players in today’s expanding global economy. Brown says, “Success doesn’t always mean you’ve made a lot of money; it can also mean you’ve survived poverty or managed to create something.” 10
Chicago Western Suburbs
Brits Cutting Back on Meat Eating
In 2015, the World Health Organization labeled bacon, sausage, hot dogs and other processed meats with the same carcinogenic label as for cigarettes. According to the Mintel Meat-Free Foods 2017 Report (Tinyurl. com/MintelMeatReport), 28 percent of Britons have now drastically reduced their meat intake. Reasons vary. About 49 percent of those polled that have given up meat or are considering it say they feel prompted by health warnings. Other motivators include weight management (29 percent), worries about animal welfare (24 percent) and environmental concerns (24 percent).
You have power over your mind—not outside events. Realize this, and you will find strength. ~Marcus Aurelius
Hywind, the first floating wind farm in the UK, is located 15 miles offshore of Peterhead, in Aberdeenshire, Scotland. Its five turbines with a 30-megawatt capacity will provide clean energy to more than 20,000 homes to help meet the country’s ambitious climate change targets. First Minister Nicola Sturgeon says, “The government’s commitment to the development of this technology, coupled with Statoil’s [lithium] battery storage project, Batwind, positions Scotland as a world center for energy innovation.” Hywind is operated by Norwegian oil and gas company Statoil ASA and Masdar Abu Dhabi Future Energy Co.
Gino Santa Maria/Shutterstock.com
Floating Farm Helps Power UK Needs
Marine Algae Could Nourish Growing World Population
According to the United Nations, more than 800 million people today are regularly undernourished. By 2050, a rise of another 3 billion in global population is expected to escalate pressure on food supplies. The challenge means providing not just sufficient calories, but also a balanced diet for good health. Fish present a viable solution, but most of the world’s inventory is already overharvested. Some scientists propose “cutting out the middle fish” via the commercial production of marine microalgae as a staple food. They produce fatty acids, amino acids, vitamins, minerals, antioxidants, polymers and carbohydrates that humans need and that can be used to feed animals and farmed fish. Microalgae are found in both freshwater and marine aquatic systems. Only a handful of algal species are used commercially now, but hundreds of strains have similar potential. Meanwhile, innovators at Copenhagen’s future-living lab SPACE10 created the Algae Dome, a 13-foottall urban ecostructure powered by solar energy that pumps out oxygen and produces food in a closed-loop arrangement. This hyperlocal food system grows microalgae, which are among the world’s fastest-growing organisms and can thrive on sunshine and water almost anywhere.
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Indoor Greenery Removes Airborne Toxins
Along with naturally beautifying a home, many indoor plants help purify air quality often contaminated by chemicals found in common household products and furnishings. A recent study by the State University of New York at Oswego found that bromeliads absorbed up to 80 percent of pollutants from volatile organic compounds (VOC) emitted by paint, furniture, printers, dry-cleaned clothes and other household products. Other plants that scored highly for purifying the air of VOCs in airtight container tests were dracaena and spider plants (ScienceAlert.com). In related news, peace lilies have been shown to be effective in reducing airborne ammonia. NASA scientists have discovered that Boston fern, rubber plants, English ivy, devil’s ivy, peace lily, mum and gerbera daisies help clear the air of the formaldehyde often used in insulation, carpeting and particleboard furniture. (RodalesOrganic Life.com) Environmental scientist B.C. Wolverton’s book How to Grow Fresh Air: 50 House Plants that Purify Your Home or Office cites ferns as another good plant for removing formaldehyde from the home. Ferns are nontoxic, making them good indoor plants for pet owners per the American Society for the Prevention of Cruelty to Animals. Indoor levels of formaldehyde can also be reduced by potting areca palm, amstel king ficus and weeping fig plants, according to MotherEarth Living.com. The website also cites how dragon tree plants can help remove xylene (used in solvents), trichloroethylene (found primarily in adhesives) and toluene (a solvent and gasoline additive) from the air. Beyond improving air quality, indoor plants also boost ambient oxygen levels, lower mold counts and serve as a natural humidifier and mood enhancer.
THE SLEEP BRACELET
Health His Way Using Cutting-Edge Technology to Improve Health by Sheila Julson
hen it comes to nutritional needs, people are as different as their fingerprints. Recent breakthroughs in genetic science have shown there’s not a one-size-fits-all approach to nutrition and supplements. Natural health practitioner Kristin Klocko of Health His Way uses genetic testing as a guide toward proper nutrition. In addition, she utilizes advanced technologies such as hyperbaric oxygen therapy and neurofeedback to empower her clients to achieve wellness. Klocko achieved certification in MethylGenetic Nutrition through the NutriGenetic Research Institute. She utilizes a sophisticated program that applies the latest advances in technology to analyze individuals’ DNA. Genetics testing also complements blood, urine and saliva testing to provide a broad picture of what each client needs for optimal support. “The role of genetics and how it plays into health and well-being is integral to what we do,” Klocko explains. “If we understand how someone’s genetic variances affect how they methylate, handle oxidative stress, and clear toxins, then we can understand their health challenges and provide the support they need. What might be good for one person may not work for someone else or possibly be harmful, so through genetics we can look more in-depth to see what the biggest priority is for that person.” With the vast amount of information—and misinformation—on the internet and elsewhere, people may be tempted to self-diagnose and try a diet or buy supplements recommended on a website, but Klocko notes that taking vitamins and supplements the body doesn’t need can not only be damaging, but it can also waste
money. Genetics testing helps identify deficiencies and weaknesses, which can direct each individual toward what he or she needs. Klocko will soon introduce to Health His Way a genetic test that, through a simple cheek swab, will examine 800,000 single nucleotide polymorphisms, commonly referred to as SNPs. The location and total number of SNPs may influence an individual’s susceptibility to disease and impact health. This detailed genetic analysis helps Klocko determine specific areas where a client may need support. Health His Way is one of the few wellness practices in the Chicago area that offers hyperbaric oxygen therapy (HBOT). Although the therapy has been recognized for years in the traditional medical community as a well-established treatment for decompression sickness and burns, its use for many other chronic issues is becoming more common. Some of the conditions that may benefit from hyperbaric medicine are arthritis, traumatic brain injury, stroke, Alzheimer’s, autism, cancer, Parkinson’s, multiple sclerosis, fibromyalgia, chronic pain and inflammation, injury or surgery recovery and many others. “HBOT allows the body to incorporate more oxygen into the cells, plasma and spinal fluid. The oxygen tank is pressurized, so it pushes the oxygen to parts of the body that are under-oxygenated and allows the tissues to heal,” Klocko explains. Sessions last 60 minutes, and people can sleep, read a book or work on their computers while in the hyperbaric chamber. Mild hyperbaric is safe without the side effects of high pressure hyperbaric, yet yields the same positive results.
Kristin Klocko Another service offered at Health His Way is neurofeedback. Klocko says it has been well documented that people suffering from neurological problems have abnormal brain waves levels in certain areas of the brain. “The NeuroIntegration system that Health His Way uses has a unique photic stim light technology, which, combined with EEG auditory and visual feedback, guides the brain into producing new efficient brainwave patterns,” states Klocko. “Eventually the brain learns to make these optimal brain patterns on its own, resulting in powerful, long-lasting results in mental and physical states. Neurofeedback is used successfully for conditions such as anxiety, learning disorders, depression, stroke, memory problems and sleep disorders.” Klocko says that genetic testing, hyperbaric oxygen, neurofeedback and nutritional supplementation are all important tools that may be needed to help people regain their health. “These methods help people improve their health in significant ways,” she enthuses. Health His Way is located at 1492 Pebblestone Cove, Wheaton. For more information, call 630-254-0766 or visit Health-His-Way.com. For more information about genetics testing, Klocko recommends visiting GetToKnow YourDNA.com. See ad, page 7. Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country. March 2018
The World’s Healthiest Cuisines What Five Countries Can Teach Us about Good Eating by Judith Fertig
mericans love to explore ethnic cuisines and then put their own “more is better” spin on them, like a Chinese stir-fry turned into chop suey with fried rice or a pasta side dish supersized into a whole meal. “We’ve Americanized dishes to the extent that they don’t have their original health benefits,” says Dr. Daphne Miller, a family physician in the San Francisco Bay area and author of The Jungle Effect: The Healthiest Diets from Around the World—Why They Work and How to Make Them Work for You. Here are five popular—and healthy— world cuisines, known for their great dishes, star ingredients and health-enhancing practices.
Ingredients. The dietary benefits of green tea, fermented soy and mushrooms like shiitake and maitake are well documented. 14
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Add dried seaweed to this list. Beyond sushi, it’s a delicious ingredient in brothy soups, where it reconstitutes to add a noodle-like quality, slightly smoky flavor and beneficial minerals, including calcium, copper, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, vanadium and zinc. A study in the Asia Pacific Journal of Clinical Nutrition linked the longevity of Okinawan residents to eating seaweed, a staple of macrobiotic diets. New York City culinary instructor and cookbook author Hiroko Shimbo prefers dried wakame seaweed, readily available in the U.S. Practices. Shimbo grew up in Tokyo, Japan, where her mother helped her surgeon father’s patients by preparing foods that helped them recover quickly. Shimbo believes wholeheartedly in Ishoku-dogen, a Japanese concept often translated as, “Food is medicine.”
Ingredients. South India—including the states of Andhra Pradesh, Karnataka, Kerala, Tamil Nadu and Telangana—offers many plant-based dishes that feature coconut, rice and spices such as turmeric, known for decreasing inflammation, according to the Journal of Alternative and Complementary Medicine. Varieties of dried split peas called dal [dal is singular and plural] are used in vegetable curries and ground to make the gluten-free savory crepes known as dosa or puffy white idlis for a snack or breakfast. South India native and current Minneapolis resident Raghavan Iyer, teacher, consultant and author of many cookbooks, including 660 Curries, says, “One technique that gives vegetable dishes a lift is dry-frying or toasting whole spices. It adds complexity and nuttiness.” Simply heat a cast iron skillet, add the whole spices and
Shimbo says, “I eat fairly well, treating food as blessings from nature that keep me healthy and energetic. I do not often indulge in expensive, rich foods.” She prefers eating foods in season and small portions, listening to what her body craves. When feeling the need for minerals and vitamins, she makes a brothy soup with just a little dried wakame, which reconstitutes to four times its dried volume. A second practice supporting healthy well-being is hara hachi bu, or “Eat until your stomach is 80 percent full.” It requires self-discipline to eat slowly and decline more food. But this restraint supports a widely accepted fact that “It takes about 20 minutes for the brain to receive the message that the stomach is full. If we eat slowly, we get the message at the right time, even if we want a few more bites. If we eat too quickly, by the time our brain sends the message, we have probably eaten too much,” says Shimbo. One Great Dish: Japanese soups offer nutrition and flavor in a bowl. Shimbo’s Eata-Lot Wakame Sea Vegetable Soup in her cookbook The Japanese Kitchen: 250 Recipes in a Traditional Spirit can be made with chicken or vegetable broth. Other healthy ingredients like sesame oil, fresh ginger, scallions and garlic boost its health benefits.
dry fry until spicy aromas arise; then add them to a dish. Practice. South Indian meals usually comprise many small, highly flavored, colorful, plant-based dishes served with rice. They yield a pleasant aroma and sensation of fullness without overdoing it, says Iyer. One Great Dish: A vegetable/legume curry such as tamata chana dal, or smoky yellow split peas is simple to make. Iyer cooks dried, yellow, split peas with potatoes and turmeric, then dry-fries dried chilis and spices, and purées them in a blender for a no-fat, vegan and glutenfree dish. In Iyer’s view, “The epitome of comfort food is a bowl of dal and rice.”
Ingredients. There’s American-Italian, as in pizza with pepperoni and double cheese, and then there’s real Italian dishes dating back to the Etruscans. Healthy Italian starts with the love of growing things. Whatever grows in the garden is best, served simply with extra virgin olive oil; a recent Temple University study found it preserves memory and wards off Alzheimer’s. Eugenia Giobbi Bone, co-author of Italian Family Dining: Recipes, Menus, and Memories of Meals with a Great American Food Family, says, “My palate was formed with the flavors of homegrown foods. Cooking in central Italy is all about bringing out the flavor of a few very fresh, well-grown ingredients. That means primarily seasonal eating, with lots of vegetables and little meat in summer, the opposite in winter. There isn’t a lot of fuss to the culinary style, which instead depends on interesting, but simple combinations of foods and techniques.” Practice. Italian families’ view of healthful garden-to-table includes the exercise attained from gardening. “We have a good work ethic in our family,” remarks Bone, who lives in New York City and Crawford, Colorado. “We are of the mentality that physical work is satisfying, even when it is hard.” From her father’s family, Bone has learned to break a meal into small courses and to eat heavier during the day and lighter at night because this helps maintain a healthy weight, according to many studies including one published in the UK journal Diabetologia.
One Great Dish: Dress up pasta with a seasonal vegetable sauce, such as caponata, an eggplant and tomato mixture, or include primavera via spring vegetables and basil, or arrabbiata, featuring tomatoes and red pepper flakes.
Ingredients. “So much about Lebanese cuisine is ‘on trend’ with our tart and sour flavors from lemon, sumac and pomegranate molasses, a wide array of vegetarian and vegan dishes, plus a tradition of pickling, called mouneh, and yogurt and cheesemaking,” says food blogger Maureen Abood, author of Rose Water & Orange Blossoms: Fresh and Classic Recipes from My Lebanese Kitchen. “Lebanese cuisine is extraordinarily healthy, fitting squarely into the Mediterranean diet.” Abood lives in East Lansing, Michigan, where she loves to use summer cherries and berries in her Lebanese-inspired dishes. According to Abood, another reason why Lebanese food is so popular is that Lebanese immigrants to the U.S. now outnumber the native population of their mother country. Practice. Gathering to share food is a hallmark of Lebanese hospitality. “The Lebanese style of eating includes maza; many small shared plates of remarkable variety,” says Abood. “Food as medicine” is also a Lebanese practice, according to a study in the journal Evidence-Based Complementary and Alternative Medicine. One Great Dish: “Many of my favorite Lebanese dishes are plant-based,” says Abood. “We love to stuff everything from cabbage to summer squash to grape leaves with vegetarian fillings, and cook them in a garlic or tomato broth. Every week, we make and eat mujaddara, a lentil and rice or bulgur pilaf with deeply caramelized onions.” Pair with any Lebanese salad, such as one she makes with sweet cherries and walnuts for “a perfectly healthy and crazy-delicious meal.”
Ingredients. Vietnamese cooking emphasizes fresh herbs and leafy greens, green papaya, seafood, rice and condiments. A study in the British Journal of Nutrition found that green or unripe papaya contains more healthy
carotenoids (lutein, beta-carotene and lycopene) than tomatoes or carrots. Practice. The preferred style of Vietnamese cooking is steaming or simmering, using less fat. It also encourages communal eating, with each diner dipping an ingredient into a cooking pot. Cooked foods are accompanied by fresh salad greens, including herbs served as whole leaves. One Great Dish: Vietnamese hot pot is a favorite of Andrea Nguyen, whose Vietnamese family emigrated to California. Nguyen, author of Into the Vietnamese Kitchen: Treasured Foodways, Modern Flavors, blogs about food at VietWorldKitchen. com and now lives near San Francisco, California. “This is a slow, cook-it-yourself kind of meal. Set it up, relax with some organic wine or beer and enjoy. Flavors develop and the hot pot transforms as you eat,” she says. “At the end, you’ll slurp up the remaining broth and noodles.” See Tinyurl.com/Viet-ChineseHotPotRecipe. French Bonus: While croissants and triple-crème brie might not seem part of an ideal diet, rediscover two healthy practices from the French: Eat less and eat together. Ongoing studies at Cornell University show that we eat less if offered less. When researcher Paul Rozin, Ph.D., a psychology professor with the University of Pennsylvania, compared portions in Paris, France, and Philadelphia, Pennsylvania, the Philly portions were 25 percent larger. It’s also reflected in the two countries’ cookbook recipes. Rozin further found that French diners spent more time eating those smaller portions—perhaps explaining the French paradox: Most French eat rich foods and drink wine, yet don’t get fat. Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com). March 2018
Cook-It-Yourself Ethnic Recipes
Eat-a-Lot Wakame Sea Vegetable Soup
Yields: 4 servings
Smoky Yellow Split Peas (Tamatar Chana Dal) This vegan and gluten-free recipe traces its roots to Southeast India, where roasting spices to yield nutty-hot flavors creates a layered experience. Yields: 6 cups 1 cup yellow split peas 1 lb potatoes (Yukon gold or russet), peeled and cut into ½-inch cubes ¼ tsp ground turmeric 2 to 4 dried red cayenne chiles (like chile de arbol), stems discarded 1 Tbsp coriander seeds 1 tsp cumin seeds 1 medium-size tomato, cored and diced 2 Tbsp finely chopped fresh cilantro leaves and tender stems 1½ tsp coarse kosher or sea salt Measure the peas into a medium-size saucepan. Cover with water and rinse the grains by rubbing them in-between fingertips. Drain and repeat three to four times until the water, upon rinsing the peas, remains fairly clear. Measure and pour 4 cups of water into the pan and bring it to a boil over mediumhigh heat. When some foam arises, scoop it out and discard it. Add the potatoes and turmeric to the peas, stirring once or twice. Lower the heat to 16
Chicago Western Suburbs
medium-low and cover the pan. Stew the mélange, stirring occasionally, until the peas are tender, but still firm-looking and the potatoes are cooked, 20 to 25 minutes. While the peas and potatoes cook, preheat a small skillet over medium-high heat. Once the pan feels hot (a palm held close to the bottom usually feels the heat within 2 to 4 minutes), sprinkle in the chiles, coriander and cumin.
1 Tbsp sesame oil 2 garlic cloves, minced 1 Tbsp peeled and julienned ginger 3 scallions, both green and white parts, cut into thin disks 4¼ cups chicken or vegetable broth ¼ cup sake 1 Tbsp instant wakame sea vegetable, soaked in cold water for 2 minutes and drained 1 Tbsp white sesame seeds, toasted in a skillet Tamari to taste Ground white pepper to taste In a medium pot, heat the sesame oil over medium heat until it’s hot, but not smoking. Add the garlic and ginger and cook, stirring, for 30 seconds. Add the white part of the scallions, reserving the green part, and cook, stirring, for 1 minute.
Toast the spices, shaking the pan very frequently, until the chiles blacken and smell smoky-hot and the seeds turn reddish brown and smell strongly aromatic (nutty with citrus undertones), 1 to 2 minutes.
Add the chicken broth and sake, then bring the mixture to a boil. Add the wakame and the sesame seeds. Season the soup with a few drops of tamari and ground white pepper, and add the green part of the scallions.
Transfer this spice blend to a blender jar and plunk in the tomato. Purée, scraping the insides of the jar as needed, to make a smooth, reddish brown paste with a smoky aroma. Once the peas are cooked, scrape the spicy, well-seasoned tomato paste into the pan. Stir in the cilantro and salt. Set the heat to medium-high and vigorously boil the dal, uncovered, stirring occasionally, to allow the flavors to mingle and the sauce to slightly thicken, 12 to 15 minutes. For a thicker sauce, mash some of the peas and potatoes with the back of a spoon. Serve warm.
After a few strong stirs, serve piping hot in individual bowls.
Recipe courtesy of Raghavan Iyer (RaghavanIyer.com).
Recipe of Hiroko Shimbo from The Japanese Kitchen; permission from Quarto Publishing Group USA.
photos by Stephen Blancett
This soup satisfies a body’s call for a dish rich in minerals and vitamins.
Cherries with Parsley, Walnuts and Pomegranate Vinaigrette This salad combines fresh summer fruits from the U.S. and Lebanon. Pomegranate molasses is a bottled condiment available at Middle Eastern markets and specialized grocers. Yields: 8 servings 1 qt sweet cherries, pitted and halved ⅓ cup walnuts, toasted and coarsely chopped ¼ cup flat leaf parsley, coarsely chopped 2 tsp pomegranate molasses Juice of ½ lemon 3 Tbsp extra-virgin olive oil Pinch kosher salt
Pasta with Caponata Try adding a sliced avocado or a can of tuna fish packed in olive oil. Yields: 4 servings Caponata: 2 Tbsp olive oil ¾ lb eggplant, peeled and diced (about 2 cups) 1 celery rib (about ½ cup) 1 medium onion, chopped (about 1 cup) 1 small tomato, coarsely chopped (about ½ cup) 2 Tbsp capers packed in vinegar 2 Tbsp wine vinegar 2 tsp natural sugar, optional 1 Tbsp pine nuts Kosher or sea salt and freshly ground black pepper to taste Pasta: ¾ lb farfalle or penne pasta 1 can tuna packed in olive oil, drained (optional) 2 Tbsp grated Parmesan 2 Tbsp julienned fresh basil leaves For the caponata, heat the olive oil in a large skillet over medium heat. Add the eggplant and cook over medium-high heat, for 15 minutes, until lightly browned, mixing often.
Remove the eggplant with a slotted spoon and add the onions and celery to the skillet. Lower the heat and sauté, stirring occasionally. When the celery is tender, in about 10 minutes, add the tomatoes. Cover and continue to cook, mixing the vegetables together, for 10 minutes more. Add the eggplant. Drain the capers and soak them in cold water for 15 minutes. Rinse and blot on a paper towel. In a small pan, heat the vinegar and natural sugar together. As soon as the mixture boils, add desired amount of capers and pine nuts, then salt and pepper to taste. Simmer for 1 minute, and then add to the eggplant mixture. Cook over a low heat for 5 minutes. Adjust the seasoning.
In a decorative small salad bowl, combine the cherries, walnuts and parsley. In a small prep bowl, whisk the pomegranate molasses, lemon juice, olive oil and salt until it emulsifies. Dress the salad with the vinaigrette and serve immediately, or later, at room temperature. Recipe courtesy of Maureen Abood (MaureenAbood.com).
Transfer to a large serving bowl. The dish is best at room temperature, but can be cold. For the pasta, bring a big pot of salted water to a boil and add the pasta. Cook until al dente, drain and pour over the caponata. Add the tuna if desired. Toss gently and garnish with the Parmesan cheese and fresh basil. Recipe courtesy of Eugenia Bone (Kitchen Ecosystem.com). March 2018
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Chicago Western Suburbs
Sprouts for Pets
Crunchy Nutrition Animals Will Love
by Sandra Murphy
espite their small size, sprouts pack a nutritional wallop with vitamins, minerals, amino acids, enzymes, antioxidants and protein. Dogs, birds, horses and even cats enjoy the crunch, as well as the health benefits.
Notorious for being picky eaters, cats might balk at sprouts being added to their regular diet. Rather than upsetting the status quo, grow sprouts like alfalfa or barley on a handy windowsill for grazing. “My cats prefer self-serve,” observes veterinarian Carol Osborne, owner of the Chagrin Falls Veterinary Center & Pet Clinic, in Ohio. “Now they leave my house plants alone.” Both cats and dogs may show improved gastric intestinal health as a result.
Dogs are more accepting of new content in their food bowl. “Add just a few sprouts so a dog gets used to the slightly bitter taste. Once acclimated, one-eighth to one-
quarter cup daily per 20 pounds of the pet’s weight is the rule of thumb,” says Osborne. She counsels against serving Fido onion, garlic, corn or mushroom sprouts. Peas, sunflowers, radishes, alfalfa and clover are suggested; they are all tasty and easy to grow.
“We encourage people to make their own sprouts. It’s easy to get quality seeds for legumes or grains from Whole Foods, BobsRedMill.com or Nuts.com,” says Ann Brooks, president of the all-volunteer Phoenix Landing Foundation, in Asheville, North Carolina. They provide educational activities and facilitate adoption of birds, from parakeets to macaws. Sprouts from the store can be risky, because of bacteria, she cautions. “If not growing your own, the only one I recommend is the organic
Ten signs your liver is telling you it needs help: • Abdominal bloating • Pain or discomfort over the liver
Benoit Daoust/Shutterstock.com marijonas/Shutterstock.com
crunchy mix from SunnyCreekFarm.com. Be sure to get the freshest date possible.” “One of my favorite sprouts is mung beans, because they appear in two days or less. Birds like the crunch,” says Brooks. “Sprouts are safe to leave in the cage all day because they are live foods.”
When adding sprouts to a horse’s regular diet, it’s important to balance the intake. “A lot of barns feed forage three times a day. I know of a couple that feed one meal of sprouts and the other two of hay,” says Clair Thunes, Ph.D., a consulting equine nutritionist with Summit Equine Nutrition in Sacramento, California. “Several companies sell systems for large-scale growing.” The sprouts grow with matted roots in what is called a biscuit, weighing about 18 pounds. Difficult to mix with other feed, the biscuits are fed separately, roots and all.
Instead of sprouting one kind of seed per jar, consider creating a mix. “Because of sporadic drought conditions, the idea of growing your own fodder became more popular, thinking it might make forage supply more dependable and possibly cheaper after initial startup costs,” Thunes explains. “Owners have a sense of control over what the horse eats, there’s less reliance on a supplier and the seeds are less expensive than hay. Due to moisture and nutritional differences, you can’t swap sprouts and hay pound for pound. It’s best to consult a veterinarian or nutritionist.” Sprouts contain a lot of moisture and have an inverted calcium phosphorus ratio that has to be accounted for she says. Horses enjoy barley, sunflower and flax sprouts for variety. The high moisture content may help reduce the risk of intestinal impaction and resulting colic.
Good for All
“Sprouts are a healthy form of nutrition and a hip way for both pets and people to enjoy greens,” says Osborne. “They’re a great go-to powerhouse of nutrition, often more nutritious than the adult plant.” Connect with freelance writer Sandra Murphy at StLouisFreelanceWriter@mindspring.com.
Sprouting Tips Always use organic seeds. SproutHouse.com and Rareseeds.com are additional sources. Seeds sprout in water or soil. Avoid direct sunlight. Practice good hygiene to avoid bacteria. Rinse seeds several times a day to prevent mold. Once the sprouts show a bit of green, dry them to remove excess moisture before refrigerating. Refrigerate for up to a week for peak freshness, but no longer. Use a mix of seeds or one kind at a time. Discard any seeds that don’t sprout with the rest. Sunflower seeds produce a particularly high volume of sprouts.
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The Cortisol Connection Using Medical Massage to Counter Anxiety
by Cory Schultz
e all experience anxiety at times. When feelings of anxiousness are constant and overwhelming, though, anxiety becomes a chronic problem. Thankfully, massage effectively counters this all-tooprevalent condition.
Causes of Anxiety
Humans are physiologically designed to respond to danger, such as being chased by wild animals, with a boost of cortisol, the so-called stress hormone, which prepares us for fight or flight. Cortisol suppresses digestion and elimination, and it increases both blood pressure and circulation to prepare the body for quick action. Today, most of our problems are not wild animals, yet the same evolutionary response to stresses remains. When anxiety and stress persist, sustained high levels of cortisol can result in chronic elevated blood pressure and blood sugar levels, pain, headaches, suppressed immune system function, insomnia, fatigue, difficulty in concentration and overall decreased quality of life.
How Massage Helps
Regular bodywork, such as massage, can help to reduce the feeling of anxiety, adding
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to satisfaction and joy of life, and various forms of therapeutic soft tissue manipulation have been practiced for thousands of years to treat anxiety. Done well, professional massage has a calming effect, as it increases production of oxytocin and serotonin, hormones associated with the parasympathetic response—the opposite of the sympathetic fight-or-flight reaction. The feeling of relaxation created by regular massage therapy can reduce blood pressure and improve mood. When the body is relaxed, the nervous system responds with improved digestion and elimination processes, lower heart rate, deeper breathing, better quality of sleep and reduced anxiety, all of which promote a healthier quality of life.
Types of Massage
The various types of therapeutic massage offered today include relaxing Swedish massage; invigorating Asian massage techniques including reflexology; prenatal massage for pregnant women; sports massage; and clinical massage, also called medical massage. Clinical massage is outcome-based and targets a client’s specific issues. A spe-
cially educated medical massage therapist with advanced clinical training provides a thorough assessment and outlines specific outcome goals. Clinical massage also considers a greater variety of medical conditions than typical, basic Swedish massage. Deep tissue massage, which is a massage technique rather than a specific modality, involves the use of the therapist’s bony parts, like knuckles and elbows, to get to deeper, less superficial tissues. Even so, it should not be painful. A skilled therapist will work through the client’s tissue layers gradually, relaxing the surface tissues before going in deeper. The maxim that if a massage hurts, the therapist isn’t doing it right, applies. Relieving chronic tension and pain may require several massage sessions, and maintaining a positive mental outlook during sessions is important. Participants should avoid dwelling on stressful situations, such as family, financial or workrelated issues. They can simply relax and enjoy the experience, trusting that the licensed massage therapist will take care of it all. It’s important to realize that one size most assuredly does not fit all. Should a therapist not be a good fit, for any reason, trying out another is not only okay, but advisable; any professional would acknowledge this basic tenet. Finally, consulting with a primary care physician prior to any treatment is advisable. Dr. Cory Schultz is a doctor of traditional naturopathy, specializing in weight management, cleansing and detoxification, nutrition and fitness, advanced clinical massage and general wellness. For more information, visit DrCorySchultz.com.
impossibilities and accusations, we might steel ourselves to remain calm, get some distance or take our thoughts with a grain of salt. Relabeling begins with noticing a familiar ring to a child’s thoughts and distress; like us, they can also learn to recognize when “Mr. Negative” appears. Then they’re better prepared for discussion. As parents, when we learn to predict, “Yep, I knew my negative thinking was going to jump to that conclusion,” we can decide to choose other interpretations.
Step Three: Specify What Went Wrong
Upbeat Kids Five Steps to Positivity by Tamar Chansky
This is a family master plan for helping both children and adults resist negative thinking.
Step One: Empathize with a Child’s Experience While the desired outcome is to help a child embrace a different point of view of their situation, the first goal is not to come on too strong with an agenda of change. Instead, start from where they are, based on an expressed emotion. Reflect this with words, a hug or a gesture. Thoroughly accepting how a child feels doesn’t necessarily imply agreeing or sharing the same view, but it does release them from having to show how bad they feel. So when a child says, “I feel like I’m in jail,” resist the urge to say, “Are you crazy?” Rather than try to steer them off their course, go in the direction of their swerve to help direct them back to their best self. The key is to normalize the experience without minimizing it. Exhibiting too much good cheer means they have no choice but to be grumpy to get their point across. Introduce the idea of choice: “Your thoughts are making you feel really bad. I wonder if there is something different we could do.” Don’t oppressively correct them with the right answer; it makes a child feel bad for being wrong.
Step Two: Relabel
Instead of being led down a thorny patch lined with terrible
Don’t be tempted to try to solve the huge problem initially presented, such as, “I hate my life, everything is terrible, I can’t do anything right.” The goal is actually much smaller, so teach a child to shrink it by narrowing down from some global form to the specific offending thought or situation that needs to be addressed. With young children, frame this approach as doing detective work to locate the source of the problem; with older children, explain that it’s usually a triggering event that makes us feel really bad— the straw that broke the camel’s back. It’s key to helping them know what to do to feel better.
Step Four: Optimize and Rewire
When a child is thinking negatively, their thoughts stall, their strengths and resources lock up, and their energy, motivation and hopefulness are drained. Try different settings or perspectives on the specific problem the child has identified and choose the version or interpretation that works best for them, one that is the least damaging, most accurate and gets their system moving in a new direction.
Step Five: Mobilize to Be the Change
When we can’t think our way out of a mood, we can move ourselves out of it. Like picking up the needle on a skipping record and putting it down elsewhere, doing something active helps the brain engage in something enjoyable until our nervous system recovers. Thoughts, like a windup toy with its wheels against a wall, can keep spinning fruitlessly in place until manually turned in a new direction. Redirecting differs from distracting ourself from negative thoughts. Distractions play hide-and-seek with negativity; eventually, it will find us again. The master plan in caring for a child calls for us to first dismantle the power of whatever perspective is bullying them, correctly value ideas and then focus on what matters most. Whether we’re accepting or dismissing thoughts that suggest themselves, either way, we’re the boss because thoughts have only the power we give them and we are equipped to let them float on by or to amend, correct or replace them. Psychologist Tamar Chansky, Ph.D., is the founder and director of the Children’s and Adult Center for OCD and Anxiety, in Plymouth Meeting, PA. Her many books include Freeing Your Child from Negative Thinking. For more information, visit TamarChansky.com. Mardh 2018
2018 EDITORIAL CALENDAR
Health & Wellness Issue
Feature: Natural Stress Relief Plus: Understanding Nutraceuticals Feature: Living Courageously Plus: Meditation Styles
Sunshine on Our Shoulders
Healthy Food Issue
MAR APR MAY'
Feature: Ethnic Cuisine Plus: Super Spices Feature: Climate Health Update Plus: Healthy Home
Makes Us Happy and Healthy
Women s Health Issue
Feature: Natural Care First Plus: Personalized Medicine Feature: Livable Communities Plus: Natural Beauty
Feature: Farmers Rooted in Health Plus: Anti-Inflammatory Diet Feature: Simpliﬁed Parenting Plus: Multilevel Healing
Body Movement Issue
Feature: Joint Health Plus: Yoga for Flexibility Feature: Game Changers Plus: Chiropractic
Feature: Immune System Boosters Plus: Safe Drinking Water Feature: Uplifting Humanity Plus: Holidays
Health Defense Issue
IN EVERY ISSUE...
HEALTH BRIEFS | GLOBAL BRIEFS | ECO-TIP GREEN LIVING | HEALING WAYS | FIT BODY CONSCIOUS EATING | HEALTHY KIDS WISE WORDS | INSPIRATION | NATURAL PET
Chicago Western Suburbs
by Kathleen Barnes
ver since skin cancer scares penetrated the national psyche in the mid-1980s, Americans have been conditioned to cover up and slather on sunscreen when we leave the house. Now experts say we haven’t been doing ourselves a favor, even when strictly using all-natural formulas. We’ve been blocking the sun’s life-giving rays, essential for the body’s production of vitamin D, and possibly prompting a host of health problems.
Safe Exposure Update
“Ninety percent of the vitamin D we get comes from the sun, and exposing arms and legs for a few minutes a day is enough for most people with no risk of skin cancer,” says Registered Nurse Sue Penckofer, Ph.D., a professor in the School of Nursing at Chicago’s Loyola University. She’s the lead researcher for the Sunshine 2 Study, a clinical trial investigating the vitamin’s vital role in relieving depression. “Every tissue and cell of your body requires vitamin D to function properly,” says Michael Holick, Ph.D., a medical docNAChicagoWesternSuburbs.com
tor who has pioneered vitamin D research at the Boston University Medical Center. A 40-year professor at the Boston University School of Medicine, he’s a fervent advocate of sensible sun exposure. “Vitamin D is actually a hormone, essential for bone and muscle health. It plays a significant role in reducing the risk of infectious diseases, including cardiovascular problems and certain cancers, contributes to brain function and memory, and elevates mood, all while reducing early mortality,” explains Holick, author of The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problem. Yet, he says, about half of all Americans are among the 1 billion people worldwide that are vitamin D deficient. Published vitamin D research in the U.S. National Library of Medicine turns up 74,486 studies and citations dating back to 1922, with nearly half done in the past 10 years; 478 of the total were authored or co-authored by Holick or cited his research. His work confirms that sensible sun exposure and supplementing with natural
At least 10 hours a week outdoors in sunshine is crucial for children under 6 for development of healthy eyes. Otherwise, the risk of myopia increases, which in turn lends risk for cataracts and glaucoma in adulthood. ~University of Sydney Adolescent and Eye Study of 2,000 children vitamin D3 brings vitamin D levels to the optimal 40 to 60 nanograms per milliliter (ng/ml). New research from the University of Surrey, in the UK, found D3 twice as effective in raising vitamin D levels as D2, which is often synthetically produced. While the human body manufactures vitamin D as a response to sun exposure, eating certain foods like fatty fish, egg yolks and cheese can help. Fortifying foods with the vitamin is controversial. “It’s interesting that the right sun exposure will correct D deficiency rapidly, but won’t create an excess. Our bodies stop producing the hormone vitamin D once we have enough,” says Dr. Robert Thompson, an obstetrician, gynecologist and nutrition specialist in Anchorage, Alaska, and author of The Calcium Lie II: What Your Doctor Still Doesn’t Know.
Holick, who differentiates between unhealthy tanning and healthy
sun exposure, recommends exposing arms and legs to noonday sun for five to 10 minutes three times a week for most people. He adds, “Everyone needs 1,500 to 2,000 international units of vitamin D3 [supplements] a day year-round, and obese people need two to three times that much, because their ability to manufacture vitamin D is impaired.” Penckofer’s research confirms that fair-skinned people absorb the sun’s rays easily and quickly, while darker-skinned people have a natural sunblock, so they need much longer sun exposure to absorb the UVB rays that trigger the production of vitamin D. She remarks that inadequate vitamin D is a possible explanation for the greater risk of high blood pressure observed in African-Americans. Holick contends that anyone living north of Atlanta, Georgia, cannot get enough winter sun exposure to maintain optimal vitamin D levels. “While vitamin D can be stored in the body for up to two months, a winter-induced deficiency is a convincing explanation for the seasonal affective disorder that strikes many in northern states in January, just two months after the weather turns too cold to get sufficient sun exposure,” explains Penckofer. “In Alaska, we eat lots of fatty fish and take D supplements in winter. We know there’s no chance we’re getting the D we need from the sun, even when we’re sunbathing in negative 30 degrees Fahrenheit temperatures,” quips Thompson. Kathleen Barnes is the author of numerous books on natural health, including Food Is Medicine: 101Prescriptions from the Garden. Connect at KathleenBarnes.com.
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You Have Nothing To Lose But The Pain! Begin A Life Of Better Sleep, Work And Play! ARC Physical Therapy • 630 832 6919 ALetrich@ARC-PT.com • www.ARC-PT.com Locations in Elmhurst, Westmont, Hinsdale, Orland Park and Chicago Mardh 2018
Fitness in 10 Minutes
Coming Next Month
A Full-Body Workout for Busy People
Healthy Home W Tips
Plus: Climate Health Update April articles include: Going Green at Home Eco-Friendly Foods Healthier Climate Means Healthier People
by Locke Hughes
hen life makes a long workout impossible, a 10-minute, totalbody fitness routine can be super-efficient and effective, if done right. To maximize results, strategically order the exercises to work different muscles each time, allowing one set of muscles to rest while working another. This is the basis for a 10-step workout that Franklin Antoian, an American Council on Exercise-certified personal trainer and founder of iBodyFit, created for SilverSneakers. The steps can be part of a regular routine or done on their own three times a week every other day, gradually working up to five days a week. Needed equipment includes a chair, light dumbbells (or filled water bottles or food cans), a yoga block (or small soft ball or pillow) and a watch or timer. Given extra time, warm up by walking in place for five minutes, and then perform each exercise in order for one minute, doing as many reps as possible. Try not to rest between exercises. If a full minute feels too challenging, start with 45 seconds of exercise and 15 seconds of rest.
then lower and repeat. Continue for one minute. Make it easier by doing slow and controlled reps without dumbbells.
WALL PUSHUPS. Stand at armâ€™s length away from a wall with feet hip-width apart. Place palms shoulderwidth apart on the wall. Bend elbows and lower the upper body toward the wall, keeping the core tight and straight. Pause, and then press back to the starting position and repeat. Continue for one minute. Make it harder by taking a step back from the wall, pushing out from a kneeling position.
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SHOULDER SHRUG. Stand with feet hip-width apart. Hold dumbbells with arms down, palms facing inward. Slowly raise shoulders as if trying to touch the earlobes. Pause, and
ARM CIRCLES. Stand with feet hipwidth apart. Extend arms straight out to each side at shoulder height with palms facing down. Swing arms forward in a circular motion for 30 seconds, and then backward for 30 seconds. Keep shoulders down and back and elbows slightly bent.
SEATED ADDUCTION. Sit in a chair with a yoga block between the knees. Press knees together to squeeze the device, pause for three seconds. Relax and repeat. Continue for one minute. HIP EXTENSION. Start on hands and knees with palms flat on the floor, shoulder-width apart. Align the neck and back while looking down or slightly forward. With foot flexed and knee bent, slowly raise the right foot toward the ceiling until the thigh is parallel with the floor. Pause, and then lower. Continue for 30 seconds, and then repeat with the left leg. To make it easier, try it while standing, keeping the lifted leg straight, and hold the back of a chair for support.
BRIDGE. Lie face-up on the floor with knees bent and feet flat. Press heels firmly and raise hips to form a straight line from shoulders to knees. Pause for three seconds in this position, and then lower and repeat. Continue for one minute.
CLAMSHELL. Lie on the floor on the left side, with hips and knees bent 45 degrees, the right leg on top of the left, heels together. Keeping feet together, raise the top knee as high as possible without moving the pelvis or letting the bottom leg leave the floor. Pause, and then return to the starting position. Continue for 30 seconds; switch sides and repeat.
SEATED KNEE RAISE. Sit at the front of the chair with knees bent and feet flat, holding onto the sides for balance. Keeping the knee bent, lift the right leg about six inches off the floor. Pause for three seconds, and then lower and repeat with the left leg. Continue alternating for one minute.
BICEPS CURL. Stand with feet hip-width apart. Hold dumbbells with arms at each side, palms facing forward. Keeping the upper arms still, bend both elbows to bring the dumbbells as close to the shoulders as possible. Pause, and then slowly lower and repeat. Each time arms return to the starting position, completely straighten them. Continue for one minute. Make it easier with slow and controlled reps without using dumbbells.
TRICEPS EXTENSION. Stand with feet hip-width apart. Hold the end of one dumbbell with both hands. Position arms so elbows are pointing up, with upper arms by the ears and the dumbbell behind the head. The neck is aligned with the back; with shoulders down and back. Keeping upper arms still, straighten the elbows until the dumbbell is overhead. Pause, and then slowly lower and repeat. Continue for one minute. Make it easier by sitting in a chair. Locke Hughes, of Atlanta, GA, contributes content to SilverSneakers, a community fitness program that helps older adults maintain a healthy lifestyle and improve well-being. Learn more at SilverSneakers.com.
The Yoga & Ayurveda Center 2 S Park Avenue, 3rd Floor, Lombard, Illinois
Certified Instructors Weekly Classes Class Series KidsYoga Events & Workshops
"Like Us" on Facebook Prenatal Yoga Therapeutic Yoga Massage Therapy Treatment Room
www.YogaAyurvedaCenter.com Mardh 2018
Reclaim Your Magic Make Your World Wondrous Again
by Paige Leigh Reist
e are all born with magic, but somewhere along the way, life tends to stomp it out of us. When we are living in our magic, we become curious, passionate and energetic. We thrive. Here are five ways to begin to reclaim our own special vibrancy.
LIVE WITH EARTH’S CYCLES Our planet teaches by example how to live in harmony with the seasons. Rest in the winter, awake to new beginnings in spring and rejoice in summer’s bounty. Give extra thanks in autumn. Live by and with the land, and watch how goodness magically blooms into being.
EXERCISE INTUITION Trusting in our intuition is generally discouraged from a young age. We’re taught to ignore it in favor of logic, following social scripts and displaying expected behaviors. We’re told whom to look to for answers, definitions of right and wrong and true and false, and that grown-ups always know best. A powerful way to counteract this conditioning is to come to trust ourselves. Intuition is like a muscle—the more we use it, the more powerful it becomes. The spiritual “still small voice” won’t lead us astray.
COMMUNE Speaking our truth is transformative. To be heard, validated and supported is a
Chicago Western Suburbs
powerful catalyst of personal growth and supports self-worth. Whenever possible, make time to meet with kindred spirits and share personal stories, wisdom and struggles around the proverbial fire.
CELEBRATE Spend time thinking about what it is that comprises the essence of oneself and celebrate it—that is where magic lives. Often, the qualities that carry our magic may have been put down. Sensitivity can be considered weakness. Determination might be termed stubbornness. But if we unabashedly love and celebrate these qualities in ourself, we begin to re-conceptualize them as sources of strength and power, and magic seeps through.
STOP ACCEPTING THE MUNDANE Let go of anything that does more to limit rather than propel progress. Review media habits, relationships, jobs and character traits, and be ruthless in pruning what needs to go. Try to interact only with people, activities and things that produce glowing feelings of inspiration, fulfillment and buzzing vitality. Assess habits honestly and choose meaningful substance over comfort, ease and familiarity. Paige Leigh Reist is a writer from Calgary, Alberta, Canada, who blogs at TheWholesomeHandbook.com.
Ilona Selke on the
Power of Dreaming Big by April Thompson
or 30 years, international bestselling author, teacher and speaker Ilona Selke has inspired thousands of people worldwide to create a more fulfilling life by discovering the power of their consciousness. She’s the author of six books, including Dream Big: The Universe is Listening and The Big Secret, co-authored with Jack Canfield. Her Living from Vision course, available in six languages including Chinese, teaches how to use the power of visualization to tap into our highest potential and deepest dreams in order to manifest miracles. Born in the Himalayas to German parents, Selke spent her first three years in Afghanistan speaking Persian and German, and then grew up in Germany. She moved to the U.S. at age 20 to study philosophy, where she met her husband and partner, Don Paris. The couple spent 25 years studying and communicating with dolphins in natural waters, experiences shared through her books Wisdom of the Dolphins and Dolphins, Love and Destiny. They split their time between a geodesic dome home on a Northwest Pacific island and the Shambala retreat center they founded in Bali.
What is key to manifesting our dreams and desires?
It’s a four-step process. First, form a clear description in your mind, positively framed and based on your passion. No matter how big the dream, if you are behind it heart and soul, you will manifest miracles. Next, imagine the scenario as if it has already happened. The third and most vital step is to feel the feeling of your fulfilled wish as if it has already manifested.
Fourth, create a metaphorical image that represents the feeling. By applying this method, our clients have manifested a desired pregnancy, funding for an overseas orphanage and redemption of a suicidal teen. In the latter case, the young man went on to focus on his dream of learning jazz piano well enough to play benefit concerts for children being treated for cancer.
Which universal principles are at work behind manifestation?
We live in a conscious, interactive universe, and it is listening. Our Western scientific mindset may not support the idea, but thousands of years of mystical teachings, as well as new understanding via quantum physics, teach that the observer is an intri-
cate part of what appears to be solid matter. In practice, it means we can communicate intentionally with the universe. When we learn to do so, it responds to us.
How do our thoughts affect our reality?
All our thoughts, subconscious as well as conscious, affect how things manifest around us. If we have contradictory beliefs, it is hard to manifest things. For example, if we say we want money, but somehow believe that money is dirty, evil or undeserved, then we are pushing and pulling against ourselves. It’s important to dive into our subconscious mind and heart, and deal with the negative feelings that dwell there, such as hurt, sadness and trauma. Make this a daily activity—cleaning your emotional being. Eventually, your subconscious and conscious mind as well as the superconscious will all point in one direction and you will see your desired results. We guide people to build their success, aspirations and dreams in alignment with their deepest values as well as their purpose in life. Uniting purpose and direction is tremendous fuel for moving in the direction of your dreams.
Why does choosing goals aligned with our purpose make them manifest more easily?
Personal goals and inner purpose are not always aligned for everyone. However, when you take time to become aware of your deepest dreams, you may find that a part of your purpose is embedded in them. Be aware that many people confuse their larger life purpose with their talents. Our talents are what we love to do, what we are good at. Yet our deeper purpose actually is to shine more light and share more love. That is the common true root to our purpose. My suggestion is to read books that share success stories from those that are living on purpose and provide step-by-step instructions on how to get there. Connect with April Thompson, in Washington, D.C., at AprilWrites.com. Mardh 2018
calendar of events
FRIDAY, MARCH 16
NOTE: Email Publisher@NAChicagoWesternSuburbs.com for guidelines and to submit entries. No phone calls or faxes, please. Or visit NAChicagoWestern Suburbs.com to submit online. Deadline is the 5th of the month.
THURSDAY, MARCH 1 Sound of Bowls – 7-8:30pm. Ageless bell sounds and vibrations of Tibetan singing bowls open blockages to help us experience an inner calm and deep relaxation, thus allowing our body-mind-spirit to quiet and ﬁnd balance. Wear comfortable clothes, as you will be able to sit or lay on the ﬂoor. Preregistration requested. $25. Tau Center, 26W171 Roosevelt Rd, Wheaton. 630-909-6808. NMorris@ WFSisters.org. TauCenter.org.
MONDAY, MARCH 19 Introduction to an Indian Kitchen – 1-3pm. In this class we introduce you to a collection of basic Indian spices that you will need to cook any Indian dish and techniques to optimize their ﬂavors. Learn to cook a menu of four dishes, including dal tarka, cumin rice, karai paneer, raita and a mango kulﬁ desert. Online registration required. $55. SAAGE Culinary Studio, 2764 Aurora Ave, Ste 104, Naperville. ContactSAAGE@SAAGECulinary.com. SAAGECulinary.com/events.html.
FRIDAY, MARCH 2 Mineral Fusion Beauty Tour – 3/2-3/4, 11am-4pm. Looking for a cleaner, more natural makeup line? Look no more. Mineral Fusion is coming to your local Fruitful Yield to educate on the beneﬁts of incorporating natural makeup into your everyday routine. Makeup artists will be offering on-site consultations Friday and Saturday only. Sign up in store or call today to reserve your spot. Free. Fruitful Yield, 229 W Roosevelt Rd, Lombard. 630-6299242. Lombard@FruitfulYield.com.
SATURDAY, MARCH 3 Gut Be Gone Workshop – 10-11am. Finally achieve lasting change for you and your family. This workshop will cover: a clinically tested way of achieving a healthy weight; the emotional aspects of health and weight; the #1 biggest mistake dieters make; what successful weight loss looks like; the #1 key to wellness that you already possess. Free. Be Fit Physical Therapy & Pilates, 4934 Main St, Downers Grove. 630-964-4008. Info@BeFitPT. com. BeFitPT.com.
MONDAY, MARCH 5 Tea 101: Herbal Tea Blending – 2-3:30pm. Experience the art of blending herbal tea using different botanicals, creating beautiful colors and unique refreshing ﬂavors combined with tons of health beneﬁts. You will get six varieties of herbs, botanicals and spices to blend a tea that is totally unique and personal to your taste palate. Online registration required. $35. SAAGE Culinary Studio,
Mineral Fusion Beauty Tour – 3/16-3/18, 11am4pm. Looking for a cleaner, more natural makeup line? Look no more. Mineral Fusion is coming to your local Fruitful Yield to educate on the beneﬁts of incorporating natural makeup into your everyday routine. Makeup artists will be offering on-site consultations Friday and Saturday only. Sign up in store or call today to reserve your spot. Free. Fruitful Yield, 366 W Army Trail Rd, Bloomingdale. 630-894-2553. Bloomingdale@FruitfulYield.com.
2764 Aurora Ave, Ste 104, Naperville. Contact SAAGE@SAAGECulinary.com. SAAGECulinary. com/events.html.
MONDAY, MARCH 12 The Link Between Anxiety, Depression and Gut Health – 6-6:30pm. Anxiety and depression are related to your diet and your body’s ability to digest food properly and control blood sugar. Dr. Keith will discuss how these are linked together and what you can do to naturally support your body in the healing process. You don’t want to miss this. RSVP required. Free. Inside Haug Chiropractic, 300 E Ogden Ave, Naperville. 630-246-2627. DrKeith@Giaquinto Chiropractic.com. GiaquintoChiropractic.com.
WEDNESDAY, MARCH 14 Meditation and Optimal Health – 1-3pm. Bimla Kecht, certiﬁed nutritionist, and Catherine Morris, RN supervisor at Central Dupage Hospital, two members of the Science of Spirituality Meditation Center, will explain why spirituality is the foundation of physical, mental and emotional health and they will give you tips covering nutrition, conscious living techniques. Free. Unitarian Universalist Church, 1828 Old Naperville Rd, Naperville. Science of Spirituality Meditation Center, Bob Gallagher, 630-561-5425. BobG1938@gmail.com.
Variety’s the very spice of life; that gives it all its flavor. ~William Cowper
TUESDAY, MARCH 20 Creative Expressions for Your Soul: Storytelling – 7-9pm. Bring spiritual insights into tangible art. You do not need any previous art experience, but rather an open heart to what you may discover within yourself using words, lines or color. This month’s session will introduce the practice of storytelling: our adult heart goes back to the child as we use children’s fables as inspiration to tell our own story. $25. Tau Center, 26W171 Roosevelt Rd, Wheaton. 630-909-6808. NMorris@WFSisters.org. TauCenter.org.
WEDNESDAY, MARCH 21 A Fresh Start: Detox and Cleanse Support Simpliﬁed – 6-7:30pm. Dr. Kalli Prater shares simple and substantial steps you can start making today. We will also discuss and dispel myths related to healthy detoxiﬁcation programs and help give you the tools to decide what steps are right for you. This lecture is geared toward helping everyone make their health and wellness goals a reality in 2018 and beyond. Free. Fruitful Yield, 2378 Essington Rd, Joliet. 815823-8240. Joliet@FruitfulYield.com. Gain Inner Peace in Turbulent Times – 7-9pm. Quieting the body and the mind is at the heart of spiritual meditation. Come learn simple techniques from Lakshmi Kapoor Willis that you can practice in the comfort of your own home. Begin to experience the inner peace you can connect with and thus have a sense of daily gratitude for life. Free. Annerino Community Center, 201 Recreation Dr, Bolingbrook. Science of Spirituality Meditation Center, Bob Gallagher, 630-561-5425. BobG1938@gmail.com.
THURSDAY, MARCH 22 Naperville Family Nature Club – 3:30-4:30pm. Join the Naperville Family Nature Club to connect with nature, make new friends, get active and spend time outdoors with your family. FREE. Location TBD, Naperville. 630-447-9910. Contact@The ResiliencyInstitute.net. TheResiliencyInstitute.net/ event/naperville-family-nature-club.
SATURDAY, MARCH 24 Spring Cleaning and Detox Chain Event – 9am7pm. Join us at any one of our 13 Fruitful Yield loca-
Chicago Western Suburbs
tions for demos, giveaways and more. Free. Fruitful Yield, 1512 N Naper Blvd, Naperville.
MONDAY, MARCH 26 Allergies, Can I Get Rid of Them? – 6-6:30pm. Join Dr. Keith Giaquinto to understand why you have sinus congestion and seasonal allergies. Learn what you can do to get rid of them naturally. You can stop your suffering now. You don’t want to miss this. RSVP required. Free. Inside Haug Chiropractic, 300 E Ogden Ave, Naperville. 630-246-2627. DrKeith@GiaquintoChiropractic.com. Giaquinto Chiropractic.com.
WEDNESDAY, MARCH 28 A Fresh Start: Detox and Cleanse Support Simpliﬁed – 4:30-6pm. Dr. Kalli Prater shares simple and substantial steps you can start making today. We will also discuss and dispel myths related to healthy detoxiﬁcation programs and help give you the tools to decide what steps are right for you. This lecture is geared toward helping everyone make their health and wellness goals a reality in 2018 and beyond. Free. Fruitful Yield, 476 S Rt 59 (Behind Walter E Smith), Naperville. 630-585-9200. FoxValley@ FruitfulYield.com.
FRIDAY, MARCH 30 Mineral Fusion Beauty Tour – 3/30-4/1, 11am4pm. Looking for a cleaner, more natural makeup line? Look no more. Mineral Fusion is coming to your local Fruitful Yield to educate on the beneﬁts of incorporating natural makeup into your everyday routine. Makeup artists will be offering on-site consultations Friday and Saturday only. Sign up in store or call today to reserve your spot. Free. Fruitful Yield, 155 N Randall Rd, Batavia. 630-897-3490. Batavia@FruitfulYield.com.
plan ahead mark your calender 7th Annual Midwest Women’s Herbal Conference: Honoring Plant Wisdom – June 1-3. Speakers: Tieraona Low Dog, M.D., Isla Burgess, Dr. Jody Noé and many more. Join us for a gathering of the feminine; a wide spectrum of Internationally acclaimed herbalists and earthbased speakers, plant walks, topics including herbs for family health, wild edibles, fermentation, permaculture, movement, herbal wisdom the wise woman ways and much more. Over 60 workshops and plants walks, Kids’ Camp and Teen Camp. Includes pre-conference classes, workshops and walks, singing, dancing, meals, swimming, red tent communal space and more. Camp Helen Brachman, Almond, WI. For more info: MidwestWomensHerbal.com.
Got Events? Get Noticed! Advertise in our calendar!
sunday “Lymphormation” Lecture and Free Treatment – Noon. 2nd Sun. 30-minute group lecture followed by individual, 15-minute consult and service. Limit 6. RSVP required. National Lymphatic Center, Inc, 5002 Main St, Ste A, Downers Grove. 630-4484823. SharonMVogel.com.
monday Introductory Meditation for Spiritual Awareness – 7-8:30pm. March-May. Each month, in a four-week course, Rahul Mendiratta walks attendees through the why (is it beneﬁcial), how (to do it) and what (lifestyle changes are necessary) of meditation. Come join us and jump-start your journey within. Free. Wheaton Community Center, 1777 S Blanchard St, Wheaton. Science of Spirituality Meditation Center, Bob Gallagher, 630-561-5425. BobG1938@gmail.com. Mindful Meditation – 7-8:30pm. 1st & 3rd Mon. A practice of mindful meditation in the general style of Thich Nhat Hanh. Guided meditation or brief reading followed by an hour meditation (alternating 20 mins of sitting/walking/sitting), ending with a short discussion inspired by attendants. All faiths, traditions and experience levels welcome. Pre-registration requested. Free-will offering. Tau Center, 26W171 Roosevelt Rd, Wheaton. 630-909-6808. NMorris@WFSisters.org. TauCenter.org.
thursday Contemplative Arts Open Studio – 1-3:30pm. 4th Thurs. Explore spiritual creativity. “Open studio process” encourages the setting of an intention, art making and witness journaling. Each session will begin with a guided meditation with time for two hours of creative work. Basic art supplies and journals provided; home supplies welcome. $20 ($25 if w/in 7 days of class). Tau Center, 26W171 Roosevelt Rd, Wheaton. 630-909-6808. NMorris@ WFSisters.org. TauCenter.org.
classifieds Minimum charge of $20 for the first 20 words and $1 for each additional word. Email your listing, including billing contact information, by the 10th of the month prior to publication to: Publisher@ NAChicagoWesternSuburbs.com. SERVICES CRYSTAL WISDOM – John of God Crystal Bed energy healing. Experience deep spiritual, emotional and physical healing by the Beings who incorporate John of God energy. Chakra balancing and alignment occurs as well. Call Cathy, 630-297-9692. CrystalWisdomLLC@yahoo.com. CrystalWisdom LLC.com. Elizabeth Cermak is a POSITIVE MINDSET/SPIRITUAL LIFE COACH and CERTIFIED ANGEL TAROT CARD READER. She helps her clients reach their “highest lights” by ﬁnding alignment with the miracles The Universe wants for them. Elizabeth helps move her clients from the energy of fear and negativity to bliss and abundance. She uses principles from The Law of Attraction and A Course in Miracles to help clients attract the beautiful lives they deserve. She can incorporate Angel Tarot Card readings into her life coaching sessions or do them as a separate service. Elizabeth helps clients to talk to the divine and receive messages through the cards. Please email Elizabeth@YourHighestLight.com or call 630-7502311 to set up a free consultation today.
Bad weather always looks worse through a window. ~Tom Lehrer
saturday 2018 Bioregional Herbalism Series – 9am-4pm. Mar-Nov, one Sat/mo. Learn the basics of body systems, herbal terminology and common herbal preparations with a focus on nourishment, wellness, prevention and support. $1025/check, $1055/Paypal. The Resiliency Institute, 10S404 Knoch Knolls Rd, Naperville. Michelle, 630-447-9910. Michelle@ TheResiliencyInstitute.net. TheResiliencyInstitute. net/ learn/learn-classes.
community resource guide
ENERGY HEALING THERAPISTS
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@ NAChicagoWesternSuburbs.com to request our media kit.
COOKING & CANNING CLASSES
ACUPUNCTURE B HOLISTIC
MARY’S WHOLESOME LIVING
Bridget Juister, L.Ac. 701 N York Rd, Hinsdale 115 N Oak Park Ave, Oak Park 773-860-2267 • BHolistic.com Wi t h m o r e t h a n 1 0 y e a r s experience, Bridget Juister offers clinical and intuitive acupuncture therapy to help relieve physical pain, manage chronic illness and achieve emotional well-being. She practices in Hinsdale and Oak Park.
WORLD TREE NATURAL MEDICINE
Wm Thor Conner, ND, LMT Kristina Conner, ND, MSOM 17W703-F Butterfield Rd, Oakbrook Terrace 630-359-5522 TheHealingPowerOfNature.com Acupuncture is an effective, noninvasive therapy; when combined with naturopathic medicine, there is almost nothing that can’t be addressed. Dr. Kristina Conner has more than a decade of experience in healing patients and improving lives.
BODYWORK NATIONAL LYMPHATIC CENTERS
Sharon M Vogel, LMT, CLT, BCTMB, Lymph 5002a Main St, Downers Grove 1763 Freedom Dr, Ste 125, Naperville 630-241-4100 Lymphatics.net Sharon Vogel is referred by the Mayo Clinic, national surgeons and physicians. She offers 25 years’ experience and is Nationally Board Certiﬁed, specializing in clinical procedures alleviating muscle spasms, rotator cuff issues, swelling and lymphedema through manual lymphatic drainage, trigger point, and craniofascial and myofascial release—all to assist clients in regaining health. Free consult and treatment the second Sunday of each month, noon-2pm in Downers Grove with RSVP. See ad, page 11.
Mary T Krystinak West Chicago, 630-776-4604 MarysWholesomeLiving.com WholesomeMary@att.net
Mary Krystinak is an avid cook, teacher, gardener and outdoorswoman who enjoys sharing her knowledge with others. Mary’s Wholesome Living provides practical education, real-life experiences and helpful connections to live a more downto-earth lifestyle.
CRANIOSACRAL THERAPY ONE MIND & BODY
Carol G Sherby, BS, BCST 22W550 Poss St, Glen Ellyn 630-205-1075 OneMindAndBody.com Carol Sherby uses gentle and holistic CranioSacral Therapy to help treat pain and dysfunction associated with a wide range of medical issues, including migraines, chronic fatigue, neck and back pain, autism, learning disabilities, emotional trauma and more.
DENTISTRY WHEATON COSMETIC DENTISTRY
1275 E Butterfield Rd, Ste 202, Wheaton 630-653-5152 WheatonCosmeticDentist.com Sumeet Beri, DDS, is dedicated to his patients’ overall health and wellness. He and his staff provide a blended care approach of informed dental expertise with whole health care and state-of-theart technology. See ad, page 3.
There are those who give with joy, and that joy is their reward. ~Khalil Gibran 30
Chicago Western Suburbs
HEALING BRIDGE, MIND, BODY & SPIRIT Kelly Goetz, EEMCP, CLP Naperville, 630-301-8331 HealingBridge-mbs.com
The body holds the answers to your health. Kelly Goetz, Eden Energy Medicine certified practitioner, authorized instructor and certiﬁed LifeLine practitioner uses Applied Kinesiology to dialogue with your body to uncover what it needs and support it by restoring balance through nine different energy systems to heal clients physically, mentally and spiritually.
FINANCIAL PLANNING HOOPIS GROUP, LLC
James Jasper 1555 Naperville/Wheaton Rd, Ste 209 Naperville, 630-857-3081 A division of Mass Mutual, Hoopis Group, LLC, offers a straightforward approach to helping clients build ﬁnancial strategies focused on their individual circumstances and objectives.
HBOT, NEUROFEEDBACK & NUTRITION HEALTH HIS WAY
Dr. Kristin Klocko, PharmD, RPh, PSc.D Wheaton, IL Health-His-Way.com 630-254-0766 Dr. Kristin specializes in naturally resolving anxiety, autoimmune, cardiovascular, depression, diabetes, GI issues, hormone imbalance, infection, infertility, sleep issues, thyroid and adrenal imbalance, and much more utilizing supplements as well as Hyperbaric Oxygen and Neurofeedback. See ad, page 7.
HEALTH AND WELLNESS COACH ANGELA LAPHEN
Vibe High Wellness 312-404-6677 VibeHighWellness.com I help women remodel their lives and bodies with the right system, support and accountability to transform their health and body for good. If what you’ve been doing is no longer working and you’re looking for solutions to get you where you want to be, schedule your ﬁrst session, free.
HOLISTIC EDUCATION SCHOOL OF HOLISTIC MASSAGE AND REFLEXOLOGY 515 Ogden Ave, Downers Grove 630-968-7827 sohmar.com
SOHMAR is dedicated to teaching holistic massage, reﬂexology, aromatherapy and continuing education (for CE credits). The school offers affordable training that embraces physical, mental and spiritual healing.
THE LAW OFFICES OF CINDY CAMPBELL
208 S Jefferson, Ste 204, Chicago 236 S Washington St, Ste 202, Naperville 1900 E Golf Rd, Schaumburg 866-566-9494 CKCampbell.com Our practice focuses on helping people who want to reach a resolution and stay out of court. Some of our services include mediation, collaborative family law, adoption, guardianship, and wills and trusts.
INTEGRATIVE MEDICINE KATIE JOHNSON, DC, LAC
5151 Mochel Dr, Ste 200, Downers Grove 3381 W Main St, Ste 1, St Charles 630-474-2720 LotusHealthCenter.com Katie Johnson practices integrative medicine with a focus on women’s health, infertility, hormone imbalance and fatigue. Combining naturopathic and Traditional Chinese Medicine, she helps people regain balance and good health.
INTERNAL HEALTH SPECIALIST KEITH GIAQUINTO, DC
300 E Ogden Ave, Naperville 630-246-2627 DrKeithGiaquinto.com Say goodbye to reflux, IBS, Crohn’s, colitis, constipation, diarrhea, allergies, asthma, eczema and psoriasis. Dr. Keith uses adjustments, exercises, enzyme nutrition and lifestyle changes to help heal his patients. See ad, page 9.
NATUROPATHIC DOCTORS CNM CARE
Michelle Ennsmann, DC, ND 0S165 Church St, Winfield 630-216-5916 cnmCare.com CNM Care is a patient-centered, vitality-based practice in Winﬁeld. Our mission is to empower individuals by fostering knowledge, health and wellness through chiropractic and naturopathic health care and massage.
WORLD TREE NATURAL MEDICINE
Wm Thor Conner, ND, LMT Kristina Conner, ND, MSOM 17W703-F Butterfield Rd, Oakbrook Terrace 630-359-5522 TheHealingPowerOfNature.com With roots in traditional wisdom and branches in modern science, we use a whole person focus featuring botanical, nutritional, homeopathic, physical and Chinese medical approaches. Call for a 15-minute consultation.
We all have a hand in creating the community where we want to live.
PHYSICAL THERAPY/ CHIROPRACTIC PHYSICAL THERAPY CHIROPRACTIC CENTER
Dr David Cavazos, DC 66 E North Ave, Carol Stream 630-915-3600 DrDavidCavazosDC.com David Cavazos, DC, and staff utilize nutritional therapy, acupuncture, physical therapy and chiropractic to treat people for conditions related to workers compensation, motor vehicle accidents, sports injuries, back pain, headaches, personal injury and post-surgery.
SENIOR DAY CARE NAPERVILLE SENIOR CENTER ADULT DAY SERVICES
1504 N Naper Blvd, Ste 119, Naperville 630-857-3017 • NapervilleSeniorCenter.com Naperville Senior Center is dedicated to providing exceptional adult day services, including personal care, nutritious meals, fun activities and exercise, to enrich the lives of members and provide peace of mind for caregivers and families.
SPIRITUAL & LIFE RENEWAL THE WELL SPIRITUALITY CENTER 1515 W Ogden Ave, La Grange Park 708-482-5048 csjTheWell.org
Offering a variety of classes, workshops and retreats. A haven from the busyness of everyday life, we are committed to strengthening, healing and calling forth the inherent wholeness of Earth, our human community and all creation. Spiritual direction and mind/body/spirit practices also offered.
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Create Mind & Body Connection Download the One Minute Change Application: It’s designed to get you moving in one-minute intervals throughout the day. ■ Includes stretching, breathing, strength training, meditation and more! ■ Find enlightenment in your average day
Visit one of our Body & Brain Yoga Tai Chi locations to learn more about healing yourself and creating natural wellness! www.BodyNBrain.com Mount Prospect (847) 749-1584 Northbrook (847) 562-9642
Oak Park (708) 434-5798 Glen Ellyn (630) 858-2190
Skokie (847) 410-7209 Libertyville (847) 362-2724
Westmont (630) 230-0365 Orland Park (708) 226-0245
Bloomingdale (630) 529-1633 Crystal Lake (779) 220-9343
Lake Villa (847) 708-0930 Des Plaines Personal Coaching (847) 224-3492
on i t a r t s i g Re en! Now Op
7th Annual Midwest Women’s Herbal Conference June 1, 2 & 3, 2018
Camp Helen Brachman, Almond, WI
With special guests: Tieraona Low Dog, MD, Isla Burgess and Dr. Jody Noe
Herbal Medicine Wild Plant Walks Personal Growth Kids Camp Teen Camp Nourishing Meals and so much more!
Register for this event along with the Fall Mycelium Mysteries women’s mushroom retreat and for a discounted price!
Published on Feb 22, 2018