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HeartHealthy Recipes Pgs 27-29







February Dallas Metroplex Edition



2021 | Dallas Metroplex Edition NADallas.com



*Seed Outdoors- (O) / Indoors- (IN)

February 1 - March 1:

February 1 - March 15:

Asparagus crowns

Beets by seed (O)

Horseradish crowns

Carrots by seed (O)

Rhubarb crowns

Collard Greens by seed (O)

Broccoli transplants

Kale by seed (IN)/(O)

Brussels Sprouts transplants

Kohlrabi by seed (O)

Cabbage transplants

Lettuce by seed (O)

Cauliflower transplants

Mustard greens by seed (O)

Chinese Cabbage transplants

Scallions by seed (IN)/(O)

Kohlrabi transplants

Spinach seed (O)

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February 2021


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STUDENT ART CONTEST This year’s theme:

Everyday Heroes Ride DART Let’s show the world what a real hero looks like. Enter by March 23, 2021 for a chance to win cool prizes!


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letter from publisher


ebruary is the commercially designated month of love, when we are encouraged to celebrate special loved ones, particularly romantically significant others. The tradition begins very early, in elementary school, where children make heartshaped cards for their parents and typically are allowed to bring valentines and heartshaped candy for the entire class. Later, as boys and girls begin to like each other rather than being repelled by each other, the heart-cards are given to special someones—and then, as they say, the rest is history. Even though many parents try to teach their children to spread the love around— to siblings, for example, or to others who are meaningful in their lives—the focus tends to be on romantic things, helped along by all the overt and subliminal messages driven by the “Valentine’s Day commercial-industrial complex”. I’m referring to the mechanizations that churn out myriad heart-shaped boxes of candy; retailers of diamond jewelry, heart-shaped or otherwise; and restaurants with their candlelit meals for two (and now I guess delivery service); not to mention flower shops. It’s estimated that 2021 Valentine’s Day spending will be approximately $30 billion, up approximately 30 percent from 2019, with more than 1 billion cards exchanged, and cementing Valentine’s Day as the second-largest card-sending day behind Christmas. All of this is well and good. We should celebrate our significant others throughout the year, and indeed we do, especially on anniversaries, Christmas and birthdays. But what if we turned these overwhelming, sometimes over-the-top expressions of love—the showering with gifts, the special dining celebrations and other targeted activities—on the other heart, the one inside us that is the existential center of our being that defines who and what we are and from whom or what all else flows? The heart is undoubtedly the most important organ in the human body. It operates and regulates blood circulation, carrying oxygen, hormones and nutrients that nourish and sustain our other organs so they work properly. It communicates to our brain and it is the seat and origin of our emotions and behaviors. Our instruction manual, the Bible, definitively tells us in Proverbs 4:23, “Above all else, guard your heart, for everything you do flows from it.” So why aren’t we celebrating our heart on Valentine’s Day by exercising it, giving it preventive medical care, treating it to heart-healthy meals and regularly cleansing the negative thoughts, emotions and behaviors that can harm it? Why aren’t companies, doctors and hospitals hyping heart checkups, echocardiograms and stress tests with special promotions and prices? The Centers for Disease Control says about one in three adults has at least one type of cardiovascular disease, and heart disease and stroke cost Americans approximately $1 billion a day in health care and lost productivity. And this figure does not even begin to address the mental, emotional and behavioral costs of poor heart health. While the American Heart Association does a great job of research and advocacy—I love their “Go Red” campaign—I think we need a national, highly commercialized holiday to focus and coalesce attention and action around our physical heart. With this month’s special issue on heart-centered living, we are doing some advocacy of our own by focusing on everything “heart”—from interesting and delicious heart-healthy recipes to tips from a cardiovascular surgeon on how not to have to see him, heart-conscious relationships and more. We hope you find something that helps you live a heart-healthy life on a healthy planet and encourages you to join in my chorus for a big, over-the-top “My Heart” holiday. Blessings until next month,



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Looking at the Heart in a Different Light


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Best Foods for a Heart-Healthy Diet


30 HALTING HYPERTENSION Exercises to Lower High Blood Pressure

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31 BECOMING HEART-MINDED 34 TOOLS FOR INNER PEACE Exploring Mindfulness and Meditation


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DEPARTMENTS 10 news briefs 12 kudos 13 eco brief 14 health briefs 16 global briefs 22 green living 24 community spotlight 26 conscious eating

32 30 fit body 31 inspiration 32 eco tip 34 healing ways 36 wise words 39 calendars 42 resource guide

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news briefs

Science Marches On


DART Seeking Young Artists to Share Their Heroes


he annual Dallas Area Rapid Transit (DART) Student Art Contest is accepting individual entries from North Texas kindergarten through 12th grade students until March 23. The theme of this year’s contest is “Everyday Heroes Ride DART.” Winners will have their artwork featured on DART rail stations, buses and inside trains, as well as the Dallas Museum of Art, Love Field Airport and on the DART website. Heroes come in many forms, and this year’s art contest gives young artists the chance to salute the hometown heroes that have kept our community going during the pandemic—everyday people that have made a positive impact in the lives of others these past few months.

For more information, rules, prizes and entry forms, call 214-749-3494, email TransitEducation@Dart.org or visit Dart.org/artcontest. See ad, page 4.

he Fort Worth Botanic Garden|Botanical Research Institute of Texas (FWBG|BRIT) has received two National Science Foundation (NSF) grants totaling $1.9 million to support botanists and their research teams in plant diversity studies at home and abroad. “These grants are an endorsement by the NSF of the excellent reputations of our scientists and the quality of their research,” says President and Executive Director Ed Schneider. “Both of these projects seek to answer fundamental questions about plant diversity and distribution. They are foundational to our work as botanists.” Alejandra Vasco Research botanist Alejandra Vasco’s project will take her team into remote parts of Colombia to study ferns, and she says, “There is so much still left to learn about the diversity of plants on Earth, and understanding this diversity is urgent because it forms the basis of conservation planning efforts.” Vice President of Research and Director of the Herbarium Peter Fritsch’s team will study a popular food crop, saying, “Blueberries have an uncertain evolutionary history, and we don’t even have a clear picture of how many wild species there are or how all of the species differ from one another.” For more information, visit brit.org/blog/two-new-nsf-grants.

Feedback Needed on Transportation Changes


he North Central Texas Council of Governments is conducting an online input opportunity through February 9 to give residents a chance to comment on changes to the Transportation Improvement Program (TIP) and Statewide Transportation Improvement Program (STIP). Staff will provide the public with changes made to the 2021-2024 TIP and STIP. North Texans are encouraged to provide their input at nctcog.org/input. The TIP is a staged, multiyear list of projects in the Dallas-Fort Worth area approved for funding by federal, state, and local sources. The changes were requested by the Texas Department of Transportation in order to remain within statewide financial constraints prior to the submission of the 2021-2024 TIP/STIP to the Federal Highway Administration. Requested changes not requiring Regional Transportation Council approval are also included for informational purposes. Details of the Regional Smoking Vehicle Program and vehicle incentive opportunities will also be highlighted during the public input opportunity. To request printed copies of the information, call 817-608-2365 or email cbaylor@nctcog.org.


Dallas Metroplex Edition


Wear Red for Heart Health


he Go Red for Women luncheon serves as the cornerstone event of the Go Red For Women movement in local communities, and will be held in North Texas on February 28 at the Omni Hotel in downtown Dallas, headquarters of the American Heart Association. The 17th National Wear Red Day, February 5, will raise awareness of women’s number one killer, cardiovascular disease. A Red Dress Collection at 8 p.m., February 11, is a live digital experience full of fun and excitement with performances by star musicians, celebrities modeling incredible red designs and more. CVS Health (February 1 through 28) and Big Lots! (February 1 through 14) stores are raising funds and awareness during Heart Month. Go Red For Women provides women with a platform to lead healthier lives and drives collective action for community transformation opportunities to prioritize and take charge of their own health; builds communities that support and provide access to healthy choices; demands equal access to healthcare for all women and their families; and increases women in science, technology, engineering and mathematics (STEM) participation in upcoming generations. For more information, visit Heart.org.

A Night Out on the Town


t Rooftop Cinema Club, patrons can enjoy a view of city skylines, sunsets, drinks, food, and cult classic and new movies on a 52-foot screen. Personal headphones, deck chairs and lounge chairs are provided or BYO. Ushers assign parking spots on a first-come-firstserve basis using lighted wands and flashlights to guide vehicles. No scooters, motorcycles or vehicles exceeding 20 feet long and eight feet tall are admitted. Other COVID-19 restrictions may be in force. Moviegoers can bring their own food, but food and beverage are also available via a completely contactless system. Restrooms are regularly sanitized. Location: The Central, 2999 N. Carroll Ave., Dallas. For more information and for a full schedule of movies, visit RooftopCinemaClub.com/dallas/venue/the-drive-in-at-thecentral/.

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news briefs


Plano Doubles Down on Recycling


verman Independent School District began transporting students in October with the Blue Bird Vision electric buses. They produce zero emissions and have fewer parts compared with a diesel bus with performance comparable to a combustion engine, and their quiet performance allows the driver to better hear the passengers they are transporting. Everman Transportation Director Jason Gillis says, “These buses are the best thing for our community and our kids, allowing the district to save money and improve air quality.” With help from Rush Bus Centers and the Texas Commission for Environmental Quality, the district was able to fund the buses and charging stations with grants from Volkswagen settlement funds. The district is looking to save more than $4,000 a year on fuel and $2,000 a year on maintenance.

ecycle Right Plano is the residential recycling awareness campaign for the city of Plano, with three recurring events to recycle electronic materials: the first Saturday of the month from 9 a.m. to noon at First United Methodist Church (3160 East Spring Creek Parkway); the second Saturday of the month from 9 to 11 a.m. at St. Andrew United Methodist Church (5801 West Plano Parkway); and the third Saturday of the month from 9 to 11 a.m. at Christ United Methodist Church (3101 Coit Road). The main goals are to increase the residential recycling rate and decrease contamination in residential recycling carts. Multi-family and commercial tenants have special procedures. With the commitment of local businesses, Commercial Recycling has increased the city’s diversion rate from 5 percent in 1999 to more than 40 percent. The commercial sector accounts for over 70 percent of Plano’s solid waste material, and progress is achieved through the construction and demolition recycling program, single-stream recycling and the green business certification program. Electronic waste is not part of the residential recycling waste stream, and United Electronic Recycling has been named the official electronics recycler. For a quiz, Take Care of the Trash, and more information, visit Plano.gov.





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Dallas Metroplex Edition


eco brief

Hyperlocal Air Monitoring


s part of the Breathe Easy Dallas project started in 2017, the city of Dallas, The Nature Conservancy and Texas A&M Transportation Institute (TTI) have installed neighborhood air quality monitors in nine Dallas neighborhoods. Breathe Easy Dallas is designed to advance scientific understanding and application of local air monitoring for improved public health outcomes among high-risk populations. Susan Alvarez, assistant director of environmental compliance & sustainability, says, “This project will give us better insight on neighborhood-level air quality while also advancing the state of the science related to this equipment.” The instruments have been calibrated to the Texas Commission on Environmental Quality to determine overall air quality in Dallas. Kathy Jack, Dallas Healthy Cities Program director at The Nature Conservancy in Texas, notes, “In deploying these air monitors in the field, we embark on a

Air Quality Monitor installation at Exline Recreation Center. critical, one-year study that will provide us were selected after a review of current with the data necessary to better underSafe-Route-to-School program areas, along stand the role that local air quality plays in with available public health data relative to relation to pediatric asthma. The collected prevalence of childhood asthma, and racial data will be shared with local health and and economic demographics. community stakeholders to advance additional, parallel research efforts and inform For more information, call Danielle Mcfuture air quality related health intervenClelland, Office of Environmental Quality tions.” & Sustainability at 214-843-5308 or email The nine neighborhood locations D.McClelland@dallascityhall.com.


Christie Potter, APRN, CPNP-PC Annalise Clayborne, APRN, CPNP-PC Rebecca Greco, APRN, CPNP-PC Eileen Yearwood, APRN, CPNP-PC



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health briefs

Government Updates Risks of Amalgam Fillings

Melatonin, a hormonal sleep aid that can be purchased for a few dollars at local pharmacies, appears to reduce the risk of contracting COVID-19 by 30 percent, report researchers from the Cleveland Clinic. Among African Americans, a group disproportionately impacted by the virus, the risk was reduced by 52 percent. For the study, published in PLOS Biology, researchers used artificial intelligence to compare the host genes and proteins of the novel coronavirus to those of 64 other diseases across a range of categories. They found 34 drugs for possible repurposing, then combed through 27,000 patient records to find which drugs had in fact lowered the risk of contracting the virus. “We’re excited about these results and to study that connection more, but large-scale observational studies and randomized controlled trials are essential to confirm what we’ve found here,” says lead researcher Feixiong Cheng.

In updated guidelines, the U.S. Food and Drug Administration (FDA) is warning that dental amalgam fillings may cause health problems for some high-risk groups because of mercury vapor leaks. Among those advised to avoid amalgams, which contain mercury, silver, copper and tin, are pregnant women; women that plan to become pregnant or are nursing; children, especially those under the age of 6; and those with kidney problems or preexisting neurological conditions such as multiple sclerosis, Parkinson’s or Alzheimer’s. Over time, amalgams can release small amounts of mercury vapor, depending on how extensively people grind their teeth or chew gum and how old the filling is, studies show. It’s a more cautious tone for the FDA, which along with the American Dental Association, has long maintained that amalgams are safe, a finding disputed by health advocates. Mindful of health and aesthetics, patients are increasingly opting for tooth-colored resin composites. Nearly half of all U.S. dentists no longer use mercury, and its use is being legally phased out in more than a dozen countries. kevin bation/Unsplash.com

Consider Melatonin to Lower COVID-19 Risk

Use Glass Baby Bottles to Avoid Microplastic Particles Polypropylene baby bottles­—which comprise 82 percent of the global baby bottle market—release an “extraordinary” number of microplastic particles, reports a new study by Trinity College Dublin. In a study published in Nature Food, which covered 48 regions worldwide, researchers found that flexible plastic baby bottles release as many as 16.2 million particles per liter. “A study last year by the World Health Organization estimated adults would consume between 300 and 600 microplastics a day—our average values were on the order of a million or millions,” study co-author John Boland told The Guardian. He called for more studies to understand the implications, saying the researchers were “absolutely gobsmacked” by the numbers. The microplastics are released when heated liquid is used to sterilize the bottles and to dissolve powdered formula and when the bottle is shaken to dissolve the powder. The higher the water temperature, the greater the release of particles. Polypropylene bottles have a “5” on the recycling symbol on the bottom.


Dallas Metroplex Edition



Eat Chili Peppers to Live Longer

Explore • Enjoy • Protect Explore Explore••Enjoy Enjoy••Protect Protect Explore • Enjoy • Protect

Dallas Sierra Club Dallas Sierra Club Dallas Sierra Club Dallas Sierra Club

Regular consumption of chili peppers can reduce the risk of dying from cardiovascular disease by 26 percent and from cancer by 23 percent, suggests a review of 4,729 studies involving 570,000 people. ReLookinganfor an organizationshares that shares Looking Lookingfor for anorganization organizationthat that shares searchers from the Cleveland Clinic reported to the annual scientific session of Looking your values of caring for the environment your ofofcaring environment forvalues an organization that shares your values caringfor forthe the environment and of love ofgreat the great outdoors? the American Heart Association that frequent chili eaters also had a lower risk your values and love outdoors? ofand caring the environment love for ofthe the great outdoors? and love of the great outdoors? of dying from any cause by 25 percent compared to those that rarely or never Come visitofofone of Sierra Club’s general Come visit one Sierra Club’s general Come Sierra Club’s general Comevisit visitone one of Sierra Club’s general ate the fruit. Because it was difficult to measure the type and amount of chili meetings theTuesday 2nd Tuesday the month at meetings theSierra 2nd Tuesday of the theofmonth month the 2nd of Comemeetings visit one of Club’s general meetings the 2nd Tuesday of the monthatat at Brookhaven College, Bldg H the REI store at 4515 LBJ the REI store at 4515 LBJ meetings the 2nd Tuesday of the month at pepper eaten by the Americans, Italians, Chinese and Iranians in the study, no the REI store at 4515 LBJ Valley View in Farmers Branch, atinpm. 6:30 pm. inin3939 Farmers atLane 6:30 the REI store atBranch, 4515 LBJ quantities were specified. Previous studies have found that chili pepper has Farmers Branch, at 6:30 Farmers Branch, at pm. 6:30 pm.pm. in Farmers Branch, at 6:30 Sierra is Club is about conservation, Sierra anti-inflammatory, antioxidant, anticancer and blood glucose-regulating SierraClub Club isabout aboutconservation, conservation, Sierra Club isoutdoor about conservation, outings, outreach to children, outdoor outreach to Sierraoutings, Club is about conservation, effects due to capsaicin, its active ingredient. outings, outdoor outreach tochildren, children, outings, outdoor outreach to and more. Findmore out more about activities, and more. Find out about activities, outings, outdoor outreach to children, and more. and Findmore. out more activities, thFindabout children, outbus more outings and our Day bustotrip to 4Memorial ofactivities, July trip to outings and our Memorial Day trip and more. Find out more about outings and our Memorial Day bus about activities and outings at trip to Backpack in the Pecos Wilderness New Mexico at dallassierraclub.org New atatdallassierraclub.org outings and ourMexico Memorial Day bus trip to New Mexico dallassierraclub.org DallasSierraClub.org New Mexico at dallassierraclub.org


Take Propolis and Vitamins A, E and D for Respiratory Tract Infections

Two new studies offer hope for dealing with the winter’s respiratory woes. Propolis, the resin-like substance made by bees from plants to build their hives, has been used for centuries to heal wounds and treat colds. In a new study, researchers from Italy’s University of Naples Federico II gave either a propolis extract oral spray or a placebo three times a day to 122 people with mild upper respiratory tract infections. After three days, 83 percent of the patients in the propolis group enjoyed remission of all symptoms such as sore throat, hoarseness and throat swelling and redness, compared to 28 percent of the placebo group. The propolis reduced the duration of infection from five days to three days, two days less than the placebo. A second study in Britain of 6,115 adults found that those with adequate intakes of vitamins A and E from diet and supplements had fewer respiratory complaints. People taking vitamin D as supplements, but not from their diet, also fared better at fending off such symptoms as breathlessness, bronchial trouble, viral pneumonia and throat infection.

They who sing through the summer must dance in the winter. ~Italian Proverb

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global briefs Climate Change Makes Hurricane Destruction Worse


A study from the Okinawa Institute of Science and Technology Graduate University published in Nature predicts that hurricanes will remain stronger and persist longer after making landfall, causing greater and more widespread destruction, because of ocean waters heated by climate change. In the 1960s, hurricanes lost 75 percent of their energy in the first day after making landfall, but more recent hurricanes lost only about 50 percent of their energy in that same time. Hurricanes feed off heat energy from the sea and rapidly lose strength once they reach land. Pinaki Chakraborty, a senior author of the study, and its lead author, Ph.D. student Lin Li, analyzed data on storms that made landfall after forming in the North Atlantic between 1967 and 2018. They found that how slowly the storms weakened closely matched changes in sea surface temperatures during the same period. From computer simulations of hurricanes, they discovered that hotter temperatures allowed the hurricanes to hold on to more moisture, which they could continue to use as a source of heat energy once they reached land.

Tiny Invaders

Plastic Particles Ingested in Food and Water

victoria strukovskay/Unsplash.com

Researchers at the University of Victoria, British Columbia, estimate people that drink bottled water ingest an additional 90,000 microplastic particles annually compared to 4,000 microplastics for those that drink only tap water. Food is contaminated with plastic as well, which we also ingest. The researchers took data from 26 studies that measured plastic in salt, beer, sugar, fish, shellfish, water and urban air, and combined it with U.S. dietary guidelines to calculate how many particles people 16

Dallas Metroplex Edition


likely consumed annually. The results are 50,000 particles per year for adults and 40,000 for children. When inhalation is included, the estimate rises to between 74,000 and 121,000 particles per year for adults. Even these figures are likely underestimated, because the foods in the studies make up only 15 percent of the typical American caloric intake. The particles’ effect on the human body is not yet understood. Another study revealed that some plastic is expelled from the body in feces. But there is also evidence that it gets absorbed, and that the tiniest particles can enter the bloodstream and lymphatic system, which could affect immune response and aid transmission of toxic chemicals.

Outdoor Fun

Childhood Immunity Enhanced by Natural Environment

At the University of Helsinki, in Finland, a new project recorded in the journal Science Advances found that switching a child’s playground from gravel to natural forest floor could foster a better immune system within a month by exposing them to a greater variety of skin and gut bacteria. The researchers studied 75 children between 3 and 5 years of age at 10 daycare centers in two Finnish cities to see how a change in their playing environment altered their skin and gut microbiota, as well as immune markers in their blood. Four centers turned their gravel playgrounds into fields of forest floor, soil and grasses, while three already had that setting. Three others kept their existing gravel playground. One month after the changes were made, scientists collected samples of skin, blood and feces from the children. In just a few weeks, microbiota of the children at the renovated daycare centers quickly shifted to become more like the microbiomes of children that attended centers that already had more natural play surfaces. The children at the renovated daycare centers developed a higher ratio of the anti-inflammatory proteins to proinflammatory proteins in their blood, indicating that their immune systems were in better shape. visionpic/Pexels.com

Big Blow

Europe Tightens Methane Emission Monitoring, But U.S. Does Not

markus distelrath/Pexels.com

The United Nations reported that atmospheric levels of the greenhouse gas methane reached a record high, and 62 oil and gas companies acting as the Climate and Clean Air Coalition’s Oil and Gas Methane Partnership (OGMP) have adopted a new framework to report methane emissions. None of the participating oil and gas companies in the OGMP are in the United States. The initiative, managed by the U.N. Environment Programme, asks companies to report methane emissions from both core operations and joint ventures. The OGMP represents about 30 percent of global oil and gas production and seeks to deliver a 45 percent reduction in the oil and gas industry’s methane emissions by 2025. Approximately 60 percent of methane emitted into the atmosphere comes from manmade sources such as fossil fuels, landfills, biomass burning and agriculture. For the first time, companies are committing to regularly measure their methane emissions using strict, science-based standards, as opposed to engineering estimates, which have historically understated emissions. This newly adopted method involves field measurements and ongoing monitoring with drones and satellites.

Hard Knocks

Low-Carbon Cement Offsets Climate Change

life of pix/Pexels.com

The manufacture of cement creates up to 8 percent of the total global carbon dioxide generated by humans, according to the Chatham House, a London-based think tank. Four billion tons of cement are produced every year, but that figure is expected to rise to 5 billion tons in the next 30 years. The emissions result from the fossil fuels used to create heat for cement formation, as well as the chemical process in a kiln that transforms limestone

into clinker, which is then ground and combined with other materials to make cement. In 2018, the Global Cement and Concrete Association, which represents about 30 percent of worldwide production, issued the industry’s first sustainability guidelines, a set of key measurements such as emissions and water usage intended to track performance improvements and make them transparent. A variety of approaches are being explored and implemented to lower these worrisome carbon emissions. For example, CarbonCure, in Dartmouth, Nova Scotia, stores carbon dioxide captured from other industrial processes in concrete through mineralization, rather than releasing it into the atmosphere as a byproduct. Solidia, in Piscataway, New Jersey, uses a chemical process licensed from Rutgers University that has cut 30 percent of the carbon dioxide usually released in making cement. It uses more clay and less limestone and heat than typical processes.

Stress Responses

Disaster Fatigue Influences Decisions

Extreme levels of stress from wildfires, hurricanes, floods and the pandemic can induce “disaster fatigue”, a form of emotional exhaustion that may reshape how people make choices. Tara Powell, a behavioral health expert at the University of Illinois, UrbanaChampaign, states that there isn’t a single strategy for combating disaster fatigue, but current studies could help researchers and emergency planners customize interventions to aid specific communities and individuals, helping them prepare for impending disasters and recovery afterward. The condition can have major implications for emergency planners trying to encourage people to get out of harm’s way. Jennifer Collins, a severe weather scientist at the University of South Florida, and her collaborators received more than 7,000 responses to a survey sent to Florida residents before the last hurricane season began. Nearly 75 percent of respondents perceived the hypothetical risk of evacuating to a shelter and potentially exposing themselves to COVID-19 as more dangerous than sheltering in place. But after September’s Hurricane Laura, Collins saw shifting perceptions in 300 responses—some that said they had sheltered in place during the storm admitted they would not do so again the next time. darwin brandis/Adobesstock.com

America Last

February 2021


Live a Heart-Healthy Lifestyle Integrative Cardiologists on Preventing Heart Disease

b elight/Adobestock.com

by Ronica O’Hara


ardiology has made mind-boggling advances in efficiently repairing everything from clogged arteries to floppy mitral valves and even replacing the entire failing heart itself. Yet the stubborn fact remains that almost half of all Americans suffer from cardiovascular disease, killing one in four of us, and those numbers are rising. Research shows that simple lifestyle changes can prevent 80 percent of these deaths, but many cardiologists typically reach for a prescription pad rather than explore diet, exercise and other prevention options with their patients. “Medicine can be life-saving, but optimal heart health can’t come from medicine alone,” says cardiologist Stephen Devries, co-author of Integrative Cardiology. “There is a common belief among many physicians that patients generally don’t want to make lifestyle changes—an assumption that is often dead wrong and refuted by surveys of patients that show that the majority are looking to do exactly that.” Los Angeles restauranteur and musician Gianni Neiviller, 54, is such a case. When he found holistic cardiologist Cynthia Thaik three years ago, he had already endured four major surgeries for gut illnesses; was suffering from obesity, high blood pressure, anxiety 18

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and depression; and was heavily abusing alcohol and marijuana. Thaik ordered tests that uncovered sleep apnea, and she encouraged him to turn to an all-organic diet, take vitamin and mineral supplements, exercise and practice mindfulness and meditation. “At first it was all fairly hard, but as I started losing the pounds, my mind became more clear, and little by little, it all started getting a bit easier,” Neiviller says. He lost 86 pounds within a year, got sober and ceased taking blood pressure medication and using a sleep apnea machine. He now walks six miles a day; practices a hybrid

regimen of qigong, yoga and meditation; and is switching to a holistic health career. “When people try to push my buttons, they rarely succeed these days,” he smiles. Rebounding into vibrant health is what integrative cardiologists like Devries and Thaik strive for. Also known as preventive or holistic cardiologists, they focus on guiding patients to change long-held, harmful, physical and emotional practices. Although they are comparatively few in number—probably no more than 100 nationally—these doctors are vocal and influential, imparting valuable advice about preventing and reversing heart disease through daily lifestyle choices.

Heart-Happy Eating Substantial research affirms that one major line of defense against heart disease is what we put into our mouths every day, yet only 8 percent of cardiologists consider themselves capable to give nutritional advice, a survey showed. To counter that, Devries co-founded the Gaples Institute, a Naperville, Illinois, nonprofit that offers free nutritional training online to the public and nutritional accreditation for medical clinicians. Devries, who trained at Dr. Andrew Weil’s Center for Integrative Medicine at the University of Arizona, lectures internationally and recently authored What Your Doctor May Not Tell You About Cholesterol. “People have a lot more power over their heart health than they realize,” he says. According to Devries, the name of a diet is not as important as the anti-inflammatory foods it should contain, such as “a wide variety of vegetables and fruit, plenty of beans, whole grains in place of refined, minimizing or eliminating meat (especially processed meat like bacon and sausage), minimizing added sugar (especially from sugar-sweetened beverages) and using small amounts of the most healthful oils, like extra-virgin olive oil.” And the evidence is increasing, he says, of “minimizing or eliminating animal products and getting most or all of your protein from highquality plant sources like beans, tofu, whole grains and nuts. Fish is one exception for which there is good evidence.” He’s backed up by a November 2020 study of 220,000 adults published in the

Journal of the American College of Cardiology. It concludes that those with diets high in red and processed meat, refined grains and sugary beverages had a 46 percent higher risk of heart disease and a 28 percent higher risk of stroke compared to those consuming anti-inflammatory diets rich in green and yellow vegetables, whole grains, coffee and tea. Devries suggests that gradual, incremental changes to the diet may be easier than abrupt and dramatic choices. For example, he might recommend switching from sugary soda to flavored seltzer first, then trying lemon water and black tea with milk before opting for plain, green tea. Sipping a cup of green tea at least every other day reduces the risk of heart attacks and dying of heart disease by one-fifth, Chinese researchers report in the European Journal of Preventive Cardiology.

Powerful Supplements As a young cardiologist frustrated by the revolving-door nature of his patients, Stephen Sinatra came upon an obscure 1982 study of coenzyme Q10 (CoQ10) that he realized could have saved the life of a favorite patient. This catalyzed his intensive studies into nutrition and bioenergetics that produced 17 books, including the bestselling Reverse Heart Disease Now and The Sinatra Solution. He helped formulate the new field of metabolic cardiology that proposes preventing and treating cardiovascular disease with nutraceuticals to improve energy production in heart cells. In addition to suggesting a high-potency, multi-nutrient, fish oil, magnesium and vitamin C for prevention, he recommends four key nutrients that produce and use adenosine triphosphate (ATP), the body’s basic cellular fuel:

YCoQ10 is synthesized in the body, but

declines with age and statin use. It protects from the free radical damage linked to inflammation. Dosage: 90 to 250 milligrams (mg) daily for prevention, 180 to 360 mg for hypertension and 300 to 600 mg for heart failure.

YL-carnitine ferries fatty acids to be

oxidized to make ATP and moves toxic metabolites out of heart cells. Dosage:

1,000 to 1,500 mg in divided doses to prevent deficiency and up to 3,000 mg for heart disease.

YMagnesium, required in all reactions involving ATP, is depleted by some gastrointestinal medications and diuretics. Dosage: at least 400 mg. YD-ribose is a naturally occurring sugar

derivative of ATP that hastens energy regeneration. Dosage: five to seven grams (gm) daily as a preventive, seven to 10 gm daily for heart failure.

In other nutrient news, adults that took glucosamine/chondroitin every day for a year or longer had a 65 percent reduction in cardiovascular-related deaths, reports West Virginia University researchers that analyzed 16 years of data from 16,686 adults.

Smart Testing Preventive cardiologist Joel Kahn, the author of Your Whole Heart Solution and The Plant-Based Solution, says that lab tests typically prescribed by cardiologists and other doctors are inadequate. “Standard lab tests have not changed in 30 to 40 years, but science has,” he says. “For example, inflammation is now understood to be a fundamental process for most chronic diseases like heart disease and cancer. A simple lab test, hs-CRP, is available to measure inflammation. Very few doctors add this to their panel. When it is high, it leads to a search for why there is inflammation and diet, lifestyle and other measures to resolve it.” After 25 years as a cardiologist treating heart-attack emergencies, Kahn, who is vegan, went back to college to study preventive cardiology and set up the Kahn Center for Cardiac Longevity, in Bingham Farms, Michigan, which focuses on dietary counseling and preventive screenings. His list of “must have” tests includes:

YAdvanced cholesterol panel for a breakdown of LDL-cholesterol particle number and size, which is highly predictive of cardiovascular problems. YLipoprotein(a) cholesterol to detect a

risk-elevating genetic form of cholesterol that’s present in about 20 percent of those tested. February 2021


YHigh-sensitivity C-reactive protein (hsCRP) to identify inflammation of blood vessels.

YHemoglobin A1c (HbA1C) to obtain the three-month

measure of sugar in hemoglobin, a marker of both diabetes and heart disease.

YVitamin D to identify deficiencies linked to a higher risk of hypertension, heart failure, angina and heart attacks.

Move It or Lose It The American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity (brisk walking, water aerobics, gardening, tennis, dancing) or 75 minutes of vigorous activity (running, jumping, swimming laps), as well as musclestrengthening activity (weights) at least two days a week. Only 20 percent of adults exercise for the full 150 minutes per week, which may be why physical inactivity is a major factor in an estimated one-third of heart disease deaths. “I like to frame it as ‘being active’, because exercise sounds onerous,” Devries says. “Even a small amount of activity goes a long way—walking at a gentle pace 30 minutes a day confers very significant benefits. Up to a point, more can be better, but only for some people, and only to a point.” Even moving a few minutes daily can add up. Doing 12-minute bursts of vigorous exercise favorably impacts 80 percent of the metabolites that govern such functions as oxidative stress, inflammation and vascular reactivity, reports a new study in Circulation. Just one hour a week of strength training significantly lowers the risk of heart attack, stroke and heart disease death, another study found. And simply holding thigh and calf stretches for 45 seconds for a total of five minutes daily improved arterial blood flow, reports a study in the Journal of Physiology.

The Emotional Heart As a child in Myanmar, Thaik witnessed hands-on healing at a clinic she visited with her physician mother, but holistic care only entered her life after 20 years of practice as a frustrated cardiologist, when she was laid low by severe anemia that required transfusions and surgery. Today, the Harvard-trained cardiologist is the author of Your Vibrant Heart and founder of the Holistic Heart Healing Center, in Los Angeles, which integrates the medical model with lifestyle strategies and approaches like homeopathy and acupuncture. “I very much believe that we are both physical beings and energetic or spiritual beings. Our physical makeup is closely intertwined with our mental and emotional makeup,” Thaik says. She counsels patients to practice the following:

YMindfulness. “A mentor of mine, (life coach) Mary Morrisey,

taught me to avoid the three Cs—complaining, comparing or criticizing. If you attempt to do this for even an hour, you will find that it is actually a hard task. Practicing this allows us to be acutely mindful of our thoughts.” 20

Dallas Metroplex Edition


YGratitude. “I wake up every morning and before my feet hit

the floor, I make this statement five times and fill in five different answers: ‘I am so happy and grateful now that ...’”

YReleasing. “I believe the most important ingredient to health and healing is the ability to release—to forgive self and others, to let go and abandon all of our negative thoughts, our self-limiting beliefs, our notions of right and wrong, our feelings of injustice and being wronged.” She advises, “When we can abandon all these beliefs and allow ourselves to float or drift unimpeded—imagine yourself on a tube in a lazy river—that is when healing within our bodies begins, when our parameters of stress and the hormones and neurotransmitters associated with stress start to down-regulate, and we can literally feel a wave of relaxation passing through our bodies. This will lower our heart rate, blood pressure, adrenaline and cortisol levels, thereby mitigating our risk of a heart attack or stroke.” Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

More Heart-Healthy Strategies take long soaks. Middle-aged Japanese adults that took a daily bath in warm or hot water had a 28 percent lower risk of cardiovascular disease and a 26 percent lower risk of stroke than people that didn’t bathe in the tub more than twice a week, concludes a study in the journal Heart. outdo each other. People that competed with each other to walk more steps ended up walking about 100 miles more in nine months than people that simply walked on their own, reports the JAMA Internal Medicine. consider cannabidiol. This non-psychoactive form of cannabis has been shown in small lab studies to lower inflammation and ease arrhythmia. “CBD can help to reduce stress, lower blood pressure, improve anxiety and depression, reduce inflammation, improve glucose regulation, diminish pain and thereby lower our adrenergic (fight-orflight) tone,” says holistic cardiologist Cynthia Thaik. brush a lot. In a 10-year Korean study, people that brushed their teeth three or more times a day had a 10 percent lower risk of atrial fibrillation and a 12 percent lower risk of heart failure. sidestep pollution. Stay away from traffic and industrial areas when exercising. Even a few hours of exposure to the ultrafine particles generated by emissions may potentially trigger a nonfatal heart attack, reports research in Environmental Health Perspectives.

Never Too Soon to Be Heart-Healthy


vascular disease. he importance of heart It is also important for healthy lifestyle behaviors people to know their numbers. cannot be overstated. For An optimal cholesterol level the first time, since 2010 or so, should be less than 170. The optithe U.S. has seen a much slower mal HDL cholesterol level should growth in life expectancy than be greater than 50. Target blood comparable countries, and an pressures should be in the 120/80 actual decline in recent years. range or less. It is also important Studies have demonstrated that if we do not smoke, maintain a to know our blood sugar level, as Sreenivas Gudimetla diabetes mellitus is a significant body mass index of less than 25, eat five servings of fruits and vegetables per risk factor for cardiovascular disease, and day and exercise greater than 150 minutes even considered a cardiovascular disease a week, cardiovascular event rates decrease equivalent. Healthy lifestyle behaviors such very significantly—around 40 percent over a as eating healthy, exercising and maintainfour-year period, acing an appropriate body weight strongly cording to studies. reduce the risk of Two specific diet development of Type types—the Dietary 2 diabetes later in life. Also, avoidance of Approaches to Stop Hypertension (DASH) smoking is critical toward cardiovascular risk diet and the Mediterranean diet are felt to reduction. be the best diets for cardiovascular disease A powerful point to make is that prevention. These are plant-based diets rich healthy lifestyle behaviors make a far bigin fruits and vegetables, nuts, lean meats, ger difference in cardiovascular long-term fish, poultry, whole grains, low- or non-fat health than what healthcare providers do to dairy products and heart-healthy fats. The treat people after they develop symptomatic DASH diet emphasizes foods that are lower disease. It is important to remember that in sodium and rich in potassium that could once people develop symptoms of cardiohelp lower blood pressure. The Meditervascular disease (i.e., heart attacks, heart ranean diet was based on dietary choices in countries such as Greece and Italy, where the failure, strokes or other blood vessel-related diseases), progression of the disease at that population has a lower incidence of cardio-

stage is quite advanced and irreversible. Healthy lifestyle behaviors have been shown to reduce the rate of advancement of cardiovascular diseases. It is vitally important to start when we are young and continue through adulthood. Doing so results in a markedly favorable impact on mortality and symptomatic disease later in life. We cannot control our genetics, and we cannot always control our socioeconomic status, which are also important contributors to cardiovascular health. Individuals have a great deal of power for controlling their risk of cardiovascular diseases, so it is vitally important to teach and encourage healthy lifestyle behaviors early in life. Cardiologist Sreenivas Gudimetla, M.D., practices at Texas Health Harris Methodist Hospital, in Fort Worth and the Texas Health Physicians Group. For more information, visit Tinyurl.com/Sreenivas GudimetlaMD.

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green living

Saying ‘I Do’ to the Planet Green Weddings Embrace Sustainability by Sandra Yeyati


Dallas Metroplex Edition


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rom advising couples about Earth-friendly menus to reducing and reusing plastic in her business operations, wedding planner Erica Jill Razze, of Capiche Custom Events, in Wilmington, Delaware, is dedicated to environmentalism. When designing her own wedding last year, she wanted it to serve as a portfolio example of sustainability. “Our parents are a little more traditional, so there were certain aspects that we tried to respect and uphold for them, while still finding our happy place from an environmental standpoint,” she says. Although no wedding can be totally zero waste, there are always greener options, starting with the invitations. The most ecofriendly choice is email, which Razze’s parents declined to use, so she opted for the next best thing: biodegradable, non-toxic paper directly benefitting women in India. In lieu of a response card, which would have required more paper and another mailing, she created a website for RSVPs. Bridal shower invitations were printed on botanical paper embedded with seeds. Invitees that followed the planting instructions were delighted to welcome blooming flowers in their yards. “Find a venue that already fits your theme, so that you’re not trying to transform a space or shipping in plastic decorations that add to the carbon footprint and end up in landfills,” says Razze, who prefers horticultural centers or outdoors spaces. “The beauty and simplicity of what’s around you is what makes it so wonderful,” she says. “Don’t try to turn a ballroom into a forest and vice versa.” Flown-in, farmed flowers are a big no-no. “The transportation is a huge carbon footprint. If they’re growing one particular flower, they’re treated with pesticides,” Razze says. Sustainable alternatives are locally harvested, organic wildflowers; dried flowers that haven’t been sprayed or painted with toxic chemicals; silk blooms; and rented potted plants. Some local florists collect flowers after the event for composting. Heart-shaped confetti made of dried leaves is a clever swap that begins composting once it hits the ground. Razze’s vegan meal offered another planet-saving opportunity. While real stoneware and silverware gets expensive because it requires hiring staff, single-use plastics that are gold-decorated to simulate real china betray the Earth and believability. “You’re not fooling anybody with that stuff,” she says, recommending less costly alternatives like biodegradable bamboo and palm-leaf disposables. “Instead of fake-impress, show people something new. Thankfully, taking care of the environment has become trendy, so it’s an easier sell.” Instead of wedding favors, most of which come from China and

are wrapped in plastic, donate meals to people that don’t have access to food, advises Emily Raezer, director of weddings at Global Gourmet Catering (GGC), in San Francisco. “A lot of times, guests don’t even take those favors home. Why not make a donation that’s going to have a social impact?” GGC also donates all event leftovers to food banks in local communities. As the first green-certified caterer in Northern California, GGC educates wedding clients about sustainability, helping them choose menu items that are in season, organic, locally sourced,

sustainably farmed and drought-friendly. Raezer explains the reasoning behind these principles: “We don’t want things traveling very far and having CO2 emissions. Growing things out of season costs the environment water and other resources, and some products are more drought-friendly—which explains choosing avocados over cucumbers. Sustainable fishing really impacts our oceans, so we won’t source any fish that’s on the Monterey Bay watchlist, and a lot of couples are cutting out red meat from their weddings because of the methane emissions.” GGC goes to extraordinary lengths to minimize impacts caused by their events, including reclaiming and repurposing used vegetable oil for San Francisco’s alternatively fueled vehicles; serving filtered tap water to avoid using plastic water bottles; opting for biodegradable and reusable utensils and decorations; recycling whenever possible; partnering with local farms to compost efficiently; and using non-toxic dishwasher detergents. For every event, they donate a portion of the proceeds to Terrapass for carbon offsets. Despite all preparations, couples must be ready for the unexpected. When the COVID-19 shutdown hit last March, just two months before Razze’s May wedding, she decided to legally marry in a small gathering of fewer than 10 people and postponed her larger green reception for a year. “We want to celebrate with everybody,” she says. “In a year, it could be a vow renewal. How cool is that?” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.


Earth-Friendly Engagement Rings

mong environmentally and socially conscious couples, traditional engagement rings purchased at Tiffany’s that feature the largest diamond three month’s pay will buy are not so cool when more ethical, sustainable and meaningful options are available. One goal is to use conflict-free or ethical diamonds that are not associated with civil wars, unfair pay, unsafe working conditions, human rights abuses and unsavory environmental practices. Earth-friendlier choices include rings inherited from family members or purchased at estate sales, as well as lab-generated gems and custom-designed, one-of-a-kind rings. According to jewelry designer Amanda Jaron, of Naples, Florida, there’s a trend in the younger, first-time wedding market toward alternative gems. “It might be a lab-created diamond like a moissanite, or what they call a salt-and-pepper diamond, which has many black and white inclusions [imperfections], giving the stone a speckled or smoky look.” Gemstones and jewelry handed down by family members or acquired at an estate sale are also popular and represent the bulk of Jaron’s creative work. “There’s nothing more special than a gemstone that has two or three decades worth of life to tell,” she says. “I love being able to create fabulous, modern pieces that my clients can wear proudly. What’s better than a sparkly treasure that also has sentimental value?”

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through sustainable practices such as regenerative farming. In addition to being a restauranteur, Lowe was also an ecologist and river advocate. He founded Friends of the Brazos River, an organization dedicated to protecting Texas waterways from pollution and regularly led youth groups from all socio-economic backgrounds via guided hikes and canoe trips. Celebration continues to support projects that Lowe built, such as the community gardens at Jack Lowe Sr. Elementary School, named after Lowe’s father, a Dallas businessman. Galvan hopes to expand efforts to support causes for which Lowe was passionate.

community spotlight

Supporting Healthy Communities Through Clean Eating

Farm-to-Table Pioneer Celebrates 50 Years by Sheila Julson


y 1971, packaged instant foods were commonplace in American culture. However, restauranteur Ed Lowe rejected those practices when he opened Celebration Restaurant, a farm to table eatery, 50 years ago. Lowe was a visionary when he introduced Dallas to fresh, local farm to table food. Although he died two years ago, his dedication to sustainable and socially just food systems is living on through Celebration. “When Ed started Celebration, he wanted to create an inviting place for people to gather and eat good food,” reflects Shannon Galvan, president of Celebration Restaurant, Catering & Market. “It was part of his upbringing—his parents were using fresh ingredients at home, and I think he wanted to carry that into his business for others to enjoy. Using fresh products, whether you’re growing them or


Dallas Metroplex Edition

buying them locally, is so advantageous for prolonging what Earth has to offer.” Galvan believes that throughout the years, Lowe’s mission has made an impact on Celebration’s longtime customers and impressed newer patrons, as well. “I think the notion of being aware of what you put into your body while taking care of the planet by using sustainable products and supporting local farmers is a neat cycle that we get to be a part of and have been a part of for so long.” During the few years prior to Lowe’s passing, Galvan says he had become immersed in learning about inventive ways of taking better care of our planet


Galvan has been with Celebration for 15 years. She notes that during that time, they kept the menu as clean as possible through using local ingredients and sustainable proteins. They also use foods free from artificial flavorings and colorings. Since day one, Lowe has worked with Texas-based farmers, ranchers and vendors to supply ingredients for Celebration’s menu. Galvan affirms that Lowe was a regular at farmers’ markets to purchase restaurant ingredients. Some of Celebration’s many partners include Stacy Saxon, from Saxon Farms, Melissa Fretwell, from

Fretwell Farms, Josh Heddin and Mary Molsbee. Like many restaurants, Celebration had to pivot their business model during the COVID-19 pandemic. They had an existing carryout procedure in place, but strengthened procedures to meet the increased demand. “We did that seamlessly with a small group of our servers, bartenders and kitchen team,” Galvan remarks. Their Celebration Market, offering prepared meals to go, has proven to be an outstanding success to help them weather the ups and downs of pandemic closures and restrictions. “The biggest thing we have learned during this pandemic was that we have phenomenal people working at Celebration. They will step up to do anything for the greater

good. A lot of people that have been here had worked with Ed are in a lot of ways, doing it for him, to keep his legacy going for another 50 years,” Galvan enthuses. “We’ve seen the same customers three times a week getting takeout. That’s something special. I attribute our success through COVID to our partners and to our customers.” The Celebration staff has reconfigured indoor tables to accommodate six-foot social distancing requirement, Galvan says. They’ve added partitions between the booths and have placed hand sanitizing stations throughout the restaurant. The staff follows a rigorous sanitization schedule. Celebration also has two large patios—one being dog-friendly—for socially distanced outdoor dining. Galvan says they’re finalizing plans for Celebration’s 50th anni-

versary, which will include rollback pricing to $8.95 on their original dishes like pot roast, meatloaf, roasted rosemary chicken and fresh broiled trout. They will also offer 50th anniversary merchandise items like shirts, hats, cups and leather keychains— the latter an homage to Lowe’s leather tooling hobby. “Although Ed is no longer here to celebrate with us, we celebrate his vision,” Galvan concludes. “Starting as a hostess, I’ve seen how Celebration totally embraces each person as a whole. Our company takes care of our partners, and in turn they take care of our customers. It’s just so welcoming — it’s a second home for many.” Celebration is located at 4503 W. Lovers Ln., in Dallas. For more information, call 214-351-5681 or visit CelebrationRestaurant. com. See ad, page 7.

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conscious eating

Heartfelt Eating Best Foods for a Heart-Healthy Diet by April Thompson


Dallas Metroplex Edition



ypertension affects nearly half of all Americans, increasing the risk for heart disease and stroke, the leading cause of death. We can help mitigate that risk and have a healthy “change of heart” by revamping our diets.


While food fads are constantly changing, the basics of a heart-healthy diet have not, says Cheryl Strachan, a registered dietitian in Calgary, Canada, and founder of SweetSpotNutrition.ca. Strachan notes the Dietary Approaches to Stop Hypertension (DASH) diet has been used to help lower blood pressure and with other heart disease risk factors since its development in the 1990s. The DASH diet is rich in fruits, vegetables, whole grains, nuts, beans and low-fat dairy foods. While it includes lean meat, fish and poultry, it limits sugary foods and fatty meats. The Mediterranean diet, says Strachan, is another proven regimen for heart health, citing a five-year Spanish study in The New England Journal of Medicine that found the incidence of cardiovascular events was 30 percent lower among participants on this diet, supplemented with extra-virgin olive oil or nuts, compared to those assigned a reduced-fat diet. A Mediterranean diet doesn’t necessarily mean eating dishes specific to that region. “It’s the type of foods that matters: a largely plant-based diet focused on whole grains such as the bulgur in tabouli, legumes, nuts, seeds, olive oil and some animal products like fish, poultry and dairy,” says Strachan. Michael Greger, a Seattle physician and author of the bestseller How Not to Die, disagrees that meat-based proteins have a place in a heart-healthy diet. “Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole-plant foods,” says Greger, adding that the most critical risk factor is elevated LDL cholesterol. “To drastically reduce LDL cholesterol levels, we need to drastically reduce our intake of trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and playing a lesser role, dietary cholesterol, found exclusively in animal-derived foods, especially eggs.” Michelle Routhenstein, a preventive cardiology dietitian and owner of Entirely Nourished, a nutrition counseling practice in New York City, likes to meet clients where they are rather than trying to force a drastic switch they can’t maintain. “Often, people get very broad advice, like ‘Adopt a

Nutrients for Heart Health Potassium is a key mineral for heart health, as it can help the body remove excess sodium, lower blood pressure and improve blood flow and blood vessel health. Yet research shows less than 2 percent of Americans get enough. Beans, sweet potatoes, lentils, beets and avocados are among many potassium-rich foods with multiple heart benefits. There is a growing awareness of the importance of inflammation-fighting omega-3 fatty acids, particularly in fish like wild salmon, arctic char and sardines. Routhenstein also advocates omega-9 fatty acids such as in tahini and avocado. Omega-9s have been shown to help increase HDL “good” cholesterol and decrease LDL “bad” cholesterol while protecting blood vessel health. Heart attacks often seem to occur suddenly simply because the damage happens gradually and quietly, warns Routhenstein. “Heart disease is progressive, so over time a poor lifestyle and diet can damage blood vessels and accelerate hardening of the arteries that lead to heart attacks,” she warns. “Some damage may not be entirely reversible, but it’s never too late to optimize heart functioning.” Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

Servings for the Heart Quinoa, Edamame and Carrot Salad with Ginger-Sesame Dressing Edamame are whole, young, green soybeans that are mildly grassy in flavor. They have about five times the folate—a highly important cardiovascular nutrient—of mature soybeans. Edamame’s flavors pair well with fluffy quinoa, crunchy cabbage and carrot slaw, and combine seamlessly with the spicy, toasty notes of the ginger-sesame dressing. Yield: 2 servings ½ cup quinoa 1 cup water 1 cup edamame, fully cooked and chilled 2 Tbsp ginger-sesame dressing 1 cup shredded carrots 2 cups shredded cabbage

courtesy of laura flippen

plant-based diet,’ but when it comes to the heart, you have to find a way of eating you can commit to long term. I start by asking what foods bring them joy, as well as their food dislikes, history and culture.” For Routhenstein, an optimal diet for the heart includes a healthy balance of good fats, lean protein and the complex carbs that are important sources of fiber. “Research has shown that every additional 10 grams of fiber per day can decrease the risk of coronary heart disease by as much as 25 percent,” by helping the body remove excess cholesterol, says the dietitian and author of The Truly Easy HeartHealthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals. While fatty foods are sometimes scapegoated for poor health, unsaturated fats are “really good for blood vessel health,” she adds.

In a small pot, bring the quinoa and water to a boil. Lower the heat to low, cover and simmer for 8 minutes. Add the edamame to the pot and cook for an additional four minutes, until the water in the quinoa pot has been absorbed and the edamame is tender. In a medium-size bowl, combine the quinoa and edamame with the dressing, shredded carrots and shredded cabbage and serve. Tip: There are three ways to make this easier: batch-cook the quinoa; thaw, cook and shell the edamame and keep overnight in the refrigerator; and buy prepackaged slaw. Just assemble.

Ginger-Sesame Dressing Typical sesame dressing is high in sodium from the soy sauce; even the low-sodium varieties are high in salt. This dressing is well-balanced, low in sodium and adds flair to just about any dish. Toasted sesame oil is aromatically pleasing and adds immediate flavor that is balanced by tangy rice vinegar, zesty ginger and crunchy sesame seeds. 2 Tbsp toasted sesame oil 2 tsp rice vinegar

2 tsp fresh grated ginger 2 tsp unsalted sesame seeds

In a small bowl, mix the sesame oil, rice vinegar, ginger and sesame seeds until well combined. Store in the refrigerator in an airtight container for up to one week. Flavor tip: For added heat, add ½ teaspoon of hot sauce and 1 teaspoon of lime juice to balance it out. February 2021


Blueberry and Pumpkin Seed Yogurt Bark This dessert is for lovers of froyo, ice cream or frozen treats. Plain yogurt is blended with refreshing mint, sweet blueberries and a hint of honey­—all topped with crunchy pumpkin seeds. This bark can also be an easy breakfast alternative that balances high-quality protein, dietary fiber and heart-healthy fats. Eat this delicious snack in a bowl to catch the yogurt bark liquid goodness as it melts. Add a drizzle of dark chocolate for extra decadence.

courtesy of laura flippen

Yield: 6 servings 2 cups nonfat plain yogurt 1¼ cups blueberries, divided 1 Tbsp coarsely chopped fresh mint 1 tsp honey ¼ cup raw, unsalted, pumpkin seeds

Line a baking sheet with parchment paper, making sure the edges are covered. In a medium-size bowl for a food processor, combine the yogurt, 1 cup of blueberries, the mint and honey. Blend until smooth, about 2 minutes. Using a rubber spatula, evenly spread the yogurt mixture over the parchment paper. Evenly add the remaining blueberries along with the pumpkin seeds on top of the yogurt mixture. Freeze for 2 to 4 hours until the bark is fully frozen. The best way to check is to poke the middle of the pan with a fork to see if it has hardened. Once fully frozen, the edges should easily lift, as well. Break the bark up into 12 pieces and freeze in an overnight container or a freezer-safe, zip-top bag for up to one month.

Lentil, Raisin and Pecan-Stuffed Acorn Squash This meal fills up a home with the smell of warm, sweet cinnamon and is accompanied by a toasted mixture of flavorful lentils, sweet and fruity raisins and buttery pecan pieces. It tastes like dessert, but is well-balanced with lean proteins from the lentils, complex carbohydrates from the squash and heart-healthy fats from the pecans to keep one satisfied and properly nourished. Yield: 2 servings 1 large acorn squash 2¼ tsp ground cinnamon, divided 1 cup low-sodium canned, cooked lentils, drained and rinsed ¼ cup pecan pieces ¼ cup raisins Preheat the oven to 400° F. Line a baking sheet with parchment paper. Cut the acorn squash in half and scoop out the seeds. Sprinkle ⅛ teaspoon of cinnamon on the inside of each squash section and place them flesh-side-down on the baking sheet. Cook for 30 minutes until fork-tender and lightly golden brown. In a medium-sized mixing bowl, mix the lentils, pecans, raisins and the remaining 2 teaspoons of cinnamon. Scoop evenly into the inside of each squash and bake for an additional 5 to 10 minutes, until the pecans and the top of the lentil mixture are lightly golden. Once ready, place half an acorn squash on each plate and serve. This can also be stored in an airtight container in the refrigerator for up to three days. Make-it-easier tip: Reduce cooking time by cutting the acorn squash in half, placing it in a microwave-safe dish and microwaving it covered on high for about 10 to 12 minutes until tender. Add the squash to the oven and continue with earlier step for a crispy finish. Source: The Truly Easy Heart-Healthy Cookbook by Michelle Routhenstein. Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 28

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Eat More Plants to Improve Heart Health Walnut Sausage Pizza: 1 lb pizza dough 6 Tbsp pizza sauce ⅔ cup mozzarella cheese, divided Walnut Sausage Crumble, divided 6 Tbsp pesto ¼ cup sliced small tomatoes Fresh basil leaves Shaved Parmesan cheese

lant-forward eating should be easy and delicious - and it can be. Rather than follow strict rules, simply add plant foods like fruits, vegetables, nuts, beans and grains to more meals throughout the day. Walnuts, for example, are a kitchen multi-tasker with uses well beyond baked goods. In fact, walnuts can be used as a simple, whole-food meat alternative. One ounce of walnuts contains important nutrients including 4 grams of protein, 2 grams of fiber, 2.5 grams of monounsaturated fat, 13 grams of polyunsaturated fat and 2.5 grams of essential omega-3 alpha-linolenic acid. Try walnuts as an alternative to meat in recipes like Walnut Meatless Meatballs or Pizza with Plant-Based Walnut Crumble, and find more plant-forward recipes at walnuts.org/plantrecipes.

Pizza with Plant-Based Walnut Crumble

Walnut Meatless Meatballs

Total time: 38 minutes Servings: 4

Total time: 42 minutes Servings: 4 1 Tbsp olive oil ¼ cup minced onion 1 tsp minced garlic 1 Tbsp tomato paste ½ cup California Walnuts, chopped ¼ cup cooked brown rice ¼ cup chopped roasted red peppers ¼ cup panko breadcrumbs ¼ cup Parmesan cheese 1 Tbsp 2 Tbsp chopped Italian parsley 1 egg, beaten Preheat oven to 375 F and line baking sheet with parchment paper. In small skillet over medium heat, heat oil. Add onion and garlic; saute 1 minute. Add tomato paste and cook 1 minute. Transfer to food processor with walnuts, rice, roasted red peppers, breadcrumbs, Parmesan, Italian seasoning, parsley and egg. Pulse until combined but not mushy. Form into eight equal balls and place on prepared baking sheet. Cook 12 minutes, or until firm to touch. Serve with sauce of choice.

To make Walnut Sausage Crumble: In food processor, pulse walnuts, cannellini beans, coconut aminos, olive oil, fennel seeds, seasoning, onion powder, garlic powder, paprika and salt to sausage like consistency.

Walnut Sausage Crumble: 1 cup California Walnuts ½ cup cannellini beans, rinsed and drained 1 Tbsp coconut aminos 1 Tbsp olive oil 2 tsps fennel seeds 2 tsps Italian seasoning 1 tsp onion powder 1 tsp garlic powder 1tsp smoked paprika ¼ tsp celery salt

To make Walnut Sausage Pizza: Preheat oven to 500 F and line two large baking sheets with parchment paper. Divide dough into four pieces and roll out into thin ovals; place on baking sheets. Spread two dough pieces with equal amounts pizza sauce, 1/3 cup mozzarella cheese and half of Walnut Sausage Crumble. Spread remaining dough pieces with pesto, remaining cheese, remaining Walnut Sausage Crumble and tomatoes. Bake 8 minutes, or until pizza edges are golden brown. Garnish with basil leaves and shaved Parmesan. Source: California Walnuts

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Lifestyle Emphasis, Targeted Fitness

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Halting Hypertension Exercises to Lower High Blood Pressure by Marlaina Donato


n estimated 75 million American adults have blood pressure high enough to require management, according to the Centers for Disease Control and Prevention. For people with hypertension, tempering stress responses and limiting consumption of sodium, caffeine, alcohol and sugar can make a difference. Fortifying these lifestyle changes with aerobic exercise, yoga and high-intensity interval training (HIIT) can also help prevent and manage worrisome blood pressure readings. Integrative cardiologist Jack Wolfson, in Paradise Valley, Arizona, points out that the development of hypertension is multicausal. “We are not genetically programmed to develop high blood pressure. Studies over the last 50 years confirm that physically active people have a lower risk of developing high blood pressure. For those with high blood pressure or people with a condition known as pre-hypertension, there is a blood pressurelowering effect of physical activity.” Aside from the value of strength training, walking, cycling and jogging, the Mayo Clinic recommends everyday movement in the form of household chores such as raking leaves, tending a garden or pushing a lawnmower. Cross-country skiing, skating and swimming also pack an aerobic punch. Experts agree that an active lifestyle strengthens the heart, demanding less systemic effort to pump blood, and healthier blood pressure is a result. 30

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“It’s been fascinating to watch clients come in extremely anxious about their high blood pressure number. A few months after consistent training and maintaining a healthier diet, there is a significant change within the body,” says Los Angeles fitness trainer Dominic Kennedy, creator of the new wellness app Dominic Effect. Kennedy recommends beginning with a brisk walk outside or on the treadmill and according to comfort level, bumping up the time each day. He underscores weights for those ready for strength training. “For many of my clients with high blood pressure, I superset their exercises so their heart rate is pumping. You will be surprised how aerobic weight training can be.” Wolfson testifies to the benefits of HIIT, which alternates short periods of intense aerobic exercise with less intense recovery periods. “I recommend my patients get 30 minutes of HIIT four to five times per week. The design of a HIIT program must meet the person where they are at in their level of fitness. Whatever physical activity you choose, try to do it outside,” he says. “This way, we get the synergistic benefits of exercise and sunshine to lower your blood pressure. I’ve always told people that there is no such thing as bad weather, only bad clothes.”

Yoga for Stress Management Wolfson is also an advocate of yoga for its parasympathetic nervous system support. Research published in Journal of the American College of Cardiology in 2018 shows that yoga, breathwork and stretching all positively impact blood pressure, with the greatest improvements evident from yoga and deep breathing. “Yoga, no matter the type, is known to promote a sense of calm in the body and mind. A regular practice will help to reduce the effects that stress causes. It may or may not be the only step necessary,” says New York City yoga instructor Gail Grossman, author of Restorative Yoga for Life. She emphasizes personal preferences and staying within your comfort zone,


noting, “If you feel stressed because it’s difficult, it won’t benefit you. I personally think restorative yoga, breathwork and meditation are the best practices for high blood pressure.” For Grossman, there is no such thing as too much yoga, but she recommends not getting overwhelmed with the commitment and having professional guidance for pranayama, or breathwork. “Do what you can. A practice does not have to be a full class, especially in restorative yoga. If you can commit to 20 minutes a day, you will see results, if you are consistent.” Kennedy underscores that investment pays off. “Many clients have come to me months later when they are in a more normal range and say, ‘We wish we would have started this sooner in life,’ but it’s never too late to start a fitness program. A good personal trainer or coach will help you do it in a safe way and get your body back in shape and healthy.” Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com.

And in the end, the love you take, is equal to the love you make. ~Sir Paul McCartney



e already know what it feels like to be in our hearts. Although we may feel disconnected from it and at times doubt ourselves, most often all we need to do to awaken it is to become still and quiet, and it will do the rest. When we draw our attention inward and focus on our heart center, it will calm and reassure us, often instantly. This may sound too good to be true, but this is exactly what happens when we invite and allow it. When we inhabit the heart, we awaken to our aliveness. We spontaneously arrive like a bolt of lightning in the present moment and all of our arguments against ourselves and life go quiet. Goodness pushes up through the chaos of our internal world and we feel lit from within by a light we had no idea was there. At any time, no matter where we are, no matter what we are doing, we can touch this place in ourselves and activate the benefits of the heart space. Try practicing now by placing a hand on your heart, breathe in and notice how this small act sends a message to soften and disarm. It is that simple. It’s about shifting and moving ourselves into this place of love and acceptance, allowing ourselves to be infused with the

consciousness of our heart. If we look within, most of us can identify a vision we have, an image of who we want to become, an enhanced version of ourselves—something like You 2.0. This image is often kinder, more loving, openhearted, accepting, inspired and creative; it’s often less self-conscious and more gallant. This self doesn’t succumb to fear, anger or hardship and rises above everything with ease. This vision we have in our mind’s eye is the best representation of our heart-minded selves. It is the call of our heart. When we see this version as our potential rather than a reminder of our shortcomings, we can use it as a way—a tool—to help us move in the direction of our light. Take time throughout the day to bow our head and take three conscious breathes into our heart. Let its current feed us. Remember we are wise. We are soft. We are brave. Let all other noise stop. Re-enter the kingdom of our heart. Sarah Blondin is among the top three popular meditation teachers on InsightTimer, and the author of Heart Minded: How to Hold Yourself and Others in Love. Visit SarahBlondin.com. February 2021



eco tip

Shoes Off!

Keep Germs Outside It may take some getting used to, and some friends may think it odd, but banning shoes in the house is a good idea. Research has shown that when we’re out and about, our shoes come into direct contact with a variety of microbes, including viruses and bacteria. If we walk around our homes in these same shoes without disinfecting them first, we can track in some of those germs and spread them throughout our living spaces. Pollen and mold can also come into the house on shoes. Upping the gross factor, think about picking up fecal

matter left by pets on lawns, driveways and sidewalks, as well as the human kind from public restroom floors. Keeping the indoor sanctuary as clean as possible should be job number one, especially if one or more people in the house are allergy sufferers, immunocompromised individuals or small children that play on the floor and regularly stick things into their mouths. Organisms survive longer in carpets, which are harder to clean and disinfect than hard floors, but the easiest solution is to leave shoes by

the front door. Setting up a seat and shoe storage area at the entrance makes the transition much easier. Designate one or two pairs as indoor shoes—they could be slippers or comfy loafers that never go outdoors. Socks or good-oldfashioned bare feet are also options. Some people swear by antimicrobial doormats, wiping their feet two or more times on the treated mat before crossing the threshold. Periodically cleaning shoes is a good idea, too. The first step is to check the shoe manufacturer’s instructions. Some shoes, like canvas sneakers, can be placed in the washing machine and air dried. Most rubber or leather soles can be scrubbed with soapy water using an old toothbrush or a washcloth. Avoid detergents or cleaners with bleach unless the shoes are white. Thoroughly rinse off the soap to avoid making the shoes slippery. Asking guests to remove their shoes before entering the abode may feel awkward. Be kind and gentle when making the request, explaining that it will help preserve the family’s health. And if they seem uncomfortable, be flexible. When hosting a gathering, it may be wise to give invitees advance warning of the no-shoe preference so that they can bring slippers or socks. A proactive host might even have fresh socks or house shoes available for guests.

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For healing arts practitioner Evelyn Hall, in Santa Cruz, California, mindfulness is a lifestyle choice. “When my mind runs off into the future, it can create not only anxiety because I fear the unknown, but also worry about all the ‘what ifs’. When I find myself lost in the past, it can bring me sadness and regret. I have learned from mindfulness that these are just mental habits.” Cara Bradley, a mental fitness coach in Philadelphia and author of On the Verge: Wake Up, Show Up and Shine, says, “To be mindful is to show up to experience the moment as it is, with all your senses— when we eat, when we walk, whatever we are doing.”

healing ways

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Diving Deeper

Tools for Inner Peace

Exploring Mindfulness and Meditation by Marlaina Donato


he practices of mindfulness and meditation, although closely related, offer individual, science-backed benefits for both body and psyche. Mindfulness has been shown to amp up immunity and increase gray matter in the brain, and 2018 research published in Experimental Biology shows that just an introductory hour of meditation using breathwork and awareness of thoughts significantly reduced anxiety. The study indicates that when applied regularly, mindfulness minimizes arterial pressure and cardiovascular health risks associated with long-term nervous system stress.

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Mindfulness—cultivating present-moment awareness by noticing body sensations, thoughts and details in our environment—not only makes life more enjoyable, but enables us to acknowledge life experiences and emotions without aversion and judgement. Mindfulness techniques are now being used in psychotherapy for insomnia, eating disorders and addictions. Physiological benefits are also significant. Harvard Health Publishing, referencing the work of Jon Kabat-Zinn at the University of Massachusetts Medical Center, highlights mindfulness for cardiovascular and gastrointestinal conditions, as well as clinical depression. 34

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While mindfulness can be the simple act of noticing the geometric design of a flower or the variety of tastes on a dinner plate, meditation brings awareness to the deepest levels of consciousness through a variety of focused techniques, including breathwork, chanting, visualization or gazing at a candle flame. Contrary to common assumption, meditation need not be associated with religious structure. Neuroscientist Tony Nader, who heads the global Transcendental Meditation (TM) organization in 100 countries, underscores, “When you say meditation, there are numerous kinds of meditation with different origins. It can’t be assumed that just because meditation involves the mind that it involves dogma, or that meditation is religious because it has its roots from the Eastern traditions. Over time, some traditions integrated aspects of these ancient techniques into their own religions, yet not all meditations are religious.” Meditation can bring us into the eye of the storm. “The ocean is a great analogy for understanding different approaches to meditation. Just as the ocean can be turbulent on the surface with innumerable waves and quiet at its depth, so, too, the mind is active on the surface with innumerable thoughts, but it is also naturally, profoundly quiet, deep within.” TM, taught in personal, one-to-one instruction by a certified instructor, is one

of the most thoroughly studied approaches and does not involve breathwork or repetition of chants. “There are 600 scientific research studies about the effectiveness of the Transcendental Meditation technique to develop the full brain—actually, the full potential of the human nervous system,” says Nader. Today, meditation has moved into the mainstream, with more than 2,500 digital apps offering quick, convenient access to every type and tradition. With names like Calm and Headspace, they were downloaded by more than 52 million first-time users in 2019—and that was before the anxietyinducing pandemic. Most can be easily customized: InsightTimer, for example, offers 45,000 free meditations that can be sorted by need, duration or style.

By practicing meditation, mindfulness is also cultivated. “You can think of it as a workout for your mind, a way of becoming familiar with our mind and training our mind,” says Bradley. Meditation can simply help to lower blood pressure or boost memory, yet it can bring mindfulness to a more spiritual level. “In a meditative state, I can feel how everything around me is alive and communicating with their own tongue and song,” says Hall. “I feel peace, no longer lost in wishing, praying or pleading that things be different. I am free from the burden of having to do something.” Marlaina Donato is a body-mind-spirit author and composer of visionary music. Connect at AutumnEmbersMusic.com.


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Meditative Approaches to Try Cara Bradley: There are times in life, during a busy workday or after watching the news, when you can feel that your mind has gotten very small and fixed. One of my favorite, super-simple practices is called Tibetan sky-gazing. Go outside or look out your window and look up into the sky. Use your inhale to help you expand your breath, but also your mind; allow your mind and your eyes to widen to the peripheral, and as you exhale, you just let go of any fear, worry or control. Inhale—expand up and out; exhale, let something go—tension, struggle, expectation. Evelyn Hall: Close your eyes, take a couple of nice belly breaths and relax. Send waves of relaxation through your entire body, from the top of your head to the soles of your feet. As you do this, just listen to the sounds around you, both near and far. Then notice what you smell, both near and far. How does the air feel on your skin? Expand all your senses to experience what is present in this moment. Once you are deeply relaxed, just rest within the present environment, doing nothing. Unplug, reset. Try three to five minutes to reboot. Tip: It’s helpful to remember a time when you were totally relaxed—in nature or on vacation. The mind and body love to work together; think it and the body will respond.

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Shefali Tsabary on Conscious Relationships by Sandra Yeyati

at our new place of growth. If the other doesn’t want to grow and cannot do this inner work because of their own inner demons and resistance, then maybe you won’t be able to continue on, but you will be conscious enough to be able to release the other of the expectation to continue on. A healthy relationship is a relationship where each person takes responsibility for their own inner growth and their own inner wounds, doesn’t project their needs on the other, parents themselves into a state of wholeness and then releases the other to be free.

How do you define love?


ffering innovative approaches to mindful living, Shefali Tsabary, Ph.D., is a clinical psychologist, international keynote speaker and bestselling author of The Conscious Parent, Out of Control and her latest, The Awakened Family. She has presented talks at TEDx, the Kellogg Business School, The Dalai Lama Center for Peace and Education, and SuperSoul Sessions with Oprah Winfrey, who has endorsed her work as revolutionary and life-changing.

Why do we have so much trouble with our romantic relationships?

Because we enter relationships without having entered a relationship with ourselves. We look to the other person and the relationship to fill us up, to give us what we are missing from within, and what we don’t realize is that the other person is there for the same reason. After the initial chemical, hormonal lust phase, we realize that the other person cannot be our parent figure and that they cannot fulfill our unfulfilled inner child needs. The disappointment is so great and the anger so livid that we spiral into hurt, disappointment and unmet expectations without realizing that the other hasn’t done anything. We typically 36

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attract people who are going to be mirrors that show us how we need to reparent ourselves and force us to repeat childhood patterns. If we have an issue of unworthiness, that’s going to show up. If we have fear of rejection, that’s going to show up, and all fingers point to the imperative that we do our own inner work.

What does that inner work look like?

The first step is realizing that what’s happening in the relationship is really a reflection of the inner state of being, and therefore isn’t the other person’s fault that I’m feeling rejected, hurt or unworthy. We stop trying to change, fix or blame the other. We then hire a therapist or join a self-development course and begin to understand our inner wounds from childhood that are being repeated in this current dynamic. We have to do the work. It’s not easy. It’s not going to happen just because we made an intellectual decision. It’s a quest, a constant unfolding, unlayering, evolving and becoming more. The goal is your arrival into your most authentic self—into your whole, free self.

How do we remain in a relationship while doing this work? We become more honest, more up front, more candid and ready to meet the other


Most of us love egoically, which is loving the other because they make us feel good about ourselves, and the moment they stop making us feel good about ourselves, we actually leave them. That’s why there’s so much divorce. That’s not love. Egoic love is possession, ownership and control. Most of us are mired in those kinds of relationships; the institution of marriage actually supports ownership, possession and control. True, or high love, is the understanding that the other is with you and you are with them to encourage each other’s growth and to see each other be their most authentic, free selves. If that includes being with us, we’re happy. If that includes not being with us, we’re as happy. That’s true love, because you’re in love with the other person’s essence and you’re more invested in the other person’s whole self rather than the self that you want to own and possess.

What is conscious intimacy?

Conscious intimacy starts with how intimate and honest you are with yourself— how sexually connected you are with your needs and your desires. The more unabashed, bare, spontaneous and transparent you can be with yourself, the more you will seek and be around partners who can hold that space with you. For more information, including online courses, visit DrShefali.com. Her Free to Be course specifically addresses conscious relationship issues. Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.


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TUESDAY, FEBRUARY 2 Online: Planning and Planting Your Spring Vegetable Garden – 12-1pm. Darciea Houston and Dr. Kara Casy will share growing tips to help make your garden a success. Registration required: Tinyurl.com/y2wuolwr. Online: When Flowering Plants Took Over the World – 12-1pm. New insights into the changing structure of forests during the Cretaceous. A virtual brown bag Lecture by Dr. Dori Contreras. Free. Via YouTube. Register: brit.org.

SATURDAY, FEBRUARY 6 Online: Spring Pruning in the Garden: Trees and Shrubs – 9-10:30am. Get your trees and shrubs in shape before the burst of spring in this blended workshop with Japanese Garden Horticultural Manager, Nick Esthus. Enjoy a pre-recorded lecture as well as attend a pruning demonstration in the Japanese Garden. $28, $25/ member. Via Zoom. Register by Feb 4: brit.org. Online Beginners Class: Vegetable Gardening and Planting Sites – 10am-12pm. Discover the essential elements of vegetable gardening. A special emphasis will be given to the planting site and vegetable varieties for our locale. $25, $20/ member. Via Zoom. Register by Feb 4: brit.org.

performance building criteria and how it can be achieved with minimal first costs premiums with a quick ROI to achieve significant operational cost savings. Registration required: Tinyurl.com/ y2wuolwr. Virtual: Dallas Sierra Club General Meeting – 7pm. Topic: Coping with Climate Change: Keeping Your Cool in a Warming World. Presentation provides practical tips for self-care geared towards environmental activists. Learn about the mental health impacts of climate change and strategies to avoid burnout and stay mentally healthy, including ecotherapy. Via Zoom. More info: DallasSierraClub.org.

WEDNESDAY, FEBRUARY 10 Virtual: Developing Future Returns – 12-1pm. As Texas develops, it’s critical that conservation and business work together to create innovative spaces, practices, and leaders to care for our natural resources, prosperity and health for generations to come. More info & register: TexanByNature.org.



Great Backyard Bird Count – 9am-12pm. Families will count the birds at Oliver Nature Park to help the citizen-science project of collecting data on wild birds. Activities include games, crafts, bird feeder making, live animals and nature walks. Free. Elmer W. Oliver Nature Park, 1650 Matlock Rd, Mansfield. More info: Tinyurl.com/yysepdkv.

Reducing Operational Costs with High Performance School Buildings – 12-1pm. This presentation will provide the “why” for high

Online: It’s Valentine’s Day, Time to Prune Your Roses – 1-2:30pm. This blended class includes a pre-recorded lecture from resident rose expert,

Jeffrey Myers, as well as a hands-on pruning experience in the Rose Garden. $28, $25/member. Via Zoom. Register by Feb 11: brit.org.

TUESDAY, FEBRUARY 16 Online: Carbon Fee and Dividend Policies: Overview of What’s in Congress & Research –12-1pm. Citizen Climate Lobby Education Director Brett Cease will provide a lay person’s overview of one of the more ambitious climate policies in Congress, the Energy Innovation and Carbon Dividend Act, and review recent research that speaks to the many economic and health benefits that come from climate policies. Registration required: Tinyurl.com/y2wuolwr.

SATURDAY, FEBRUARY 20 Pallet Gardening 101 – 2-3pm. Build your own vertical hang on pallet garden. It’s a great way to upcycle something into a place to plant your herbs and flowers. $27. Elmer W. Oliver Nature Park, 1650 Matlock Rd, Mansfield. Preregistration required: Tinyurl.com/y4njbufu.

TUESDAY, FEBRUARY 23 Online: At the Intersection: Implicit Bias and Sustainability – 12-1pm. What is implicit bias, and how does it affect sustainability? Dr. Kenneth Chapman will lead a discussion on attitudes or stereotypes that may impact sustainable efforts. Registration required: Tinyurl. com/y2wuolwr.

ongoing events


the bliss of silence and stillness. Cosmic Cafe, 2912 Oak Lawn Ave, Dallas. 214-521-6157. CosmicCafeDallas.com.

Carrollton Runners Club Mile + 5K – 7:30am. A low-key 5K and 1-mile race every last Sun. McInnish Park, 2335 Sandy Lake Rd, Carrollton. CarrolltonRunners.com.

Celebration Service Live – 11am. Meditation, music and lessons on YouTube live: Unity on Greenville Dallas, TX or Cutt.ly/2tzQx4i. Love offering. Unity on Greenville, 3425 Greenville Ave, Dallas. 214-826-5683. DallasUnity.org.

Sunday Service/Meditation and Purification – 9-11:30am. Participate in meditation, chanting and readings from the Bible and Bhagavad Gita. 9-9:45am, Meditation and Purification; 10-11:30am, Service. Ananda Dallas Meditation & Yoga Center, 4901 Keller Springs Rd, Ste 103, Addison. 972-248-9126. AnandaDallas.org.

Sunday Meditation – 3:15-4:15pm. With Lynne Patterson. Class offers many meditation techniques and styles, with a focus on mindfulness and open awareness. $10. Yoga Mart, 2201 Tucker St, Ste 101, Dallas. 214-238-2433. DallasMeditates.com.

Vegan Sunday Brunch at Spiral Diner – 9am3pm. Vegan diner and bakery since 2002. Sunday brunch features vegan pancakes, tofu scramble, breakfast quesadillas and organic mimosas. 1314 W Magnolia Ave, Fort Worth & 1101 N Beckley, Dallas. SpiralDiner.com. Gentle Waves – 9:15-10:15am. A healing meditative practice that moves very slow and intentional. Gaia Flow Yoga, 3000 Blackburn St, Ste 140B, Dallas. Register: GaiaFlowYoga.com. Dynamic Meditation – 10-11am. One of the active meditations compiled by Osho. Breath, jump, scream and shout, let it all go, then be in

music and message based on the teachings of Thich Nhat Hanh. Facilitated by Brother ChiSing. Donation accepted. Dallas Meditation Center, 727 S Floyd Rd, Richardson. 972-4327871. DallasMeditationCenter.com.

Dallas-Tarrant-Rockwall counties

calendar of events

monday Online: Zen to Go – 12-12:45pm. Mon-Thurs. An oasis in the middle of the day offering walking and sitting meditation followed by brief sharing. Donation accepted. Dallas Meditation Center, 810 We Arapaho Rd, Ste 98, Richardson. 972-432-7871. DallasMedi tationCenter.com. Hatha Yoga – 7-8pm. A gentle hatha yoga geared for all ages and levels with a special focus on breathing, meditation and a specific intention each sequence. Cosmic Cafe, 2912 Oak Lawn Dr, Dallas. 214-521-6157. CosmicCafeDallas.com.

Chakra Sound Meditation – 5-6:30pm. Includes chakra sounds and breathing techniques. Cosmic Cafe, 2912 Oak Lawn Ave, Dallas. 214521-6157. CosmicCafeDallas.com. Online: Awakening Heart Meditation – 5-7pm. Interfaith mindfulness meditation,

Meditation Mondays via Zoom – 7-8pm. Meditation Mondays focuses on the practice and the experience of various forms of meditation. Free. Unity of Dallas, 6525 Forest Ln, Dallas. 972-233-7106. UnityDallas.org.

February 2021


Dallas-Tarrant-Rockwall counties

tuesday Online: Ananda Yoga Sadhana Practice – 5:157:30pm. Also Thurs. Time to recalibrate and center through this transformational practice based on the yoga teachings of Paramhansa Yogananda. Ananda Dallas Meditation & Yoga Center, 4901 Keller Springs Rd, Ste 103, Addison. 972-2489126. AnandaDallas.org.

Online: Metaphysics and Meditation – 7-8:30pm. Manifestation and mysticism: 2 sides of the spiritual coin. Let us practice together, while diving more deeply into universal principles and spiritual living. Open to all. Free. A Center for Spiritual Living, 4801 Spring Valley Rd, Ste 115, Dallas. 972-866-9988. CSLDallas.org.


within 15-min guided meditation. $10/session. DallasMeditates.com.

saturday Coppell Farmers’ Market – 8am-12pm. Yearround market. 768 W Main St, Coppell. CoppellFarmersMarket.org. Morning Tai Chi – 8:30am. Join Tai Chi Chuan

ImpactNights – More info: Inclusive-Economy. org/impactnights.

YES: A Young Adults Meditation Fellowship – 7-9pm. A meditation series for young adults in their 20s and 30s. Each evening will include a beginner-friendly walking and sitting meditation, Dharma teachings and refreshments afterwards. Donation. Dallas Meditation Center, 810 W Arapaho Rd, Ste 98, Richardson. 972-432-7871. DallasMeditationCenter.com.

Online: Celebrate Recovery – 6:30pm. A safe community to find support, hope and freedom from the struggles and realities that we all face through transitions, hurt, pain, loss or addiction of any kind. Free. First United Methodist Church, 777 N Walnut Creek Dr, Mansfield. FirstMethod istMansfield.org. Dallas Vegan Drinks – 6:30pm. Meets the 2nd Thurs each month at various veg-friendly locations for fellowship. Currently postponed. Facebook.com/DallasVeganDrinks.

wednesday Hot Yoga 201 on Zoom – 6:15pm. Open to all levels. This flowing-style class links the fundamental asanas (poses) of yoga linking body, mind and breath with music. Yoga4Love Studio Cabin, Ovilla. Yoga4Love.com. Online: Meditation for Everyone – 7-8:30pm. Classes are great for beginners that want to learn to meditate and great for more experienced meditators that want to expand their meditation. Must register: MeditationInTexas.org.

instructor George Deerfield for this interactive class in developing strength, balance, improved breathing. Unity of Dallas, 6525 Forest Ln, Dallas. UnityDallas.org. Second Saturday Adoption Event – 12pm. 2nd Sat. The shelter will be open and ready to match as many critters with loving families as possible. There is no intake today, just adoptions and reclaims. All adoption fees waived with a donation of any amount to The Lucky Fund. Supporting Mansfield Animal Shelter, 407 Industrial Blvd, Mansfield. Facebook.com/ events/1028642394191608.

friday Online: Friday Meditation Happy Hours – 5:30-6:15pm. Sessions begin every hour. Release stress with breath and gentle movements as you withdraw from the external and begin the journey

calendar of events TUESDAY, FEBRUARY 2 Virtual Community Conversations: Recycling – 12:30-2pm. Also held Feb 4, 6:30-8pm. Join other Plano residents to discuss the latest on recycling. Let your opinions and ideas be heard by like-minded individuals. Come to either session. Free. Via Zoom. Register: LiveGreenInPlano. obsres.com.

WEDNESDAY, FEBRUARY 3 Horsemanship Day Camp – 10am-12:30pm. Also held Feb 6, 11am-3:30pm. Ages 7 & up. Adults welcome. Get a general overview of the responsibilities of having a pet of this size,

and get a chance to do some basic riding. Camp Tonkawa, 1036 CR 203, Collinsville. 940-4408382. CampTonkawa.org. Webinar: Utility Bill Clinic – 12-1pm. Want to learn how your charges are calculated each month? Let us walk you through the process. Will also share guidance on customer resources and empowering sustainable behaviors Free. Via Zoom. Register: LiveGreenInPlano.obsres.com.

FRIDAY, FEBRUARY 5 Online: Grape, Berry and Fruit Tree Propagation Workshop – 9am-12pm. Learn about the planting, propagation and proper pruning of grapes, berries and fruit trees. Speakers include Michael Cook and Tim Hartman of Texas A&M AgriLife Extension. $20. Via Zoom. Registration required by Feb 3: ccmgatx.org.

SATURDAY, FEBRUARY 6 Walk & Talk Bird Tour – 7-9am. Learn about the birds that live at the wetland. In this beginner-


Dallas Metroplex Edition

to-immediate class, learn how to use binoculars and field guides, keep a lifelist and what to look for when identifying birds. Binoculars and field guides available. John Bunker Sands Wetland Center, 655 Martin Ln, Seagoville. Register: ntmwd.com.


TUESDAY, FEBRUARY 9 Webinar: Recycling 102 – 12-1pm. Find out about municipal waste programs, the local landfill, the work that goes into disposing our waste and why it is important to reduce, reuse and recycle. Free. Via Zoom. Register: LiveGreenInPlano.obsres.com.

ongoing events NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Publisher@NADallas.com for guidelines and to submit entries. No phone calls or faxes, please.

daily SATURDAY, FEBRUARY 13 LLEA Bird Walk – 7:30-10:30am. Join an expert birder as we explore prime birding locations on LLELA’s nature trails. Ages 10 & up, no registration required. Free with entry: $5/vehicle; cash or check only. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. 972-219-3550. llela.org.

SATURDAY, FEBRUARY 20 Online: Edible Gardening 101 Workshop – 9am12pm. Collin County Master Gardeners will present topics such as soil preparation, starting a vegetable garden and an introduction to herbs. $10. Via Zoom. Registration required by Feb 17: ccmgatx.org.

A Chance to Hike – 10am-12pm. Free guided nature walk for members of the Special Needs community will take place along the wide and level crushed-granite surface of the Cottonwood trail. No reservations required. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. 972-219-3550. llela.org.

Grapevine Farmers’ Market – 9am-6pm, Sun; 8am-8pm, Mon-Sat. Eat healthy with locally-grown produce and products. 520 S Main St, Ste 203, Grapevine. 817-527-7446. FarmersMarketOfGrapevine.com. Star Coyote Events – Monthly events include gong, Tibetan bowl and crystal bowl sound journeys, shamanic journey with a drum dance, kid’s energy and creativity events, and a Wed morning class series. Please see the calendar at StarCoyoteSoundTemple.com for the exact dates and times as they change each month, or call 469-344-6484. 

monday Dairy Farm Tours – Mon-Sat, by appt only. Experience life on a dairy farm with an educational tour including how and what cows are fed, the benefits of grass-crop based feed (silage), the milking parlor, bottle feeding baby calves along with the learning the benefits of drinking raw milk vs pasteurized milk. Everyone gets samples of milk. $7/person age 2 & up. Circle N Dairy, 2074 County Road 446, Gainesville. 940-372-0343. CircleNDairy.com.

weekly Dinosaurs Live! – 9am-5pm, Tues-Sat. Encounter the 46-foot T-Rex and 9 new life-size animatronic. Included in general admission, free/Heard Museum Members. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org.

sunday Sunday Celebration Service Agape Center For Spiritual Living – 10am, meditation; 10:30am, service. Noah’s Event Venue, 5280 Town Square Dr, Plano. Rev Lee Wolak: 972468-1331. AgapeSpiritualCenter.com. Sunday Worship: Unity Spiritual Center of Denton Service – 10am, coffee; 11am, service. Unity takes spiritual principles and makes them practical in your life. 6071 New Hope Rd, Krugerville. 214-453-0218. UnityOfNewHope.org.

tuesday Buddhist Sangha Online – 7-9pm. The meeting of Horizon’s Buddhist covenant group. Meditation and study of the 8-Fold Path. Horizon Unitarian Universalist Church: Horizonuu.org.

thursday Mystic Mandala Meditations – 6:30-7:30pm. Guided by Vijay Moksha. A non-denominational mindfulness practice to evolve consciousness; to go beyond the mind using the mind itself. MysticMandalaCenter.com.

live your healthiest Life on a Healthy Planet saturday

Sunday Brunch –10am-3pm. Serves up farm-to-table shared plates, 72 taps (wine & craft beer), and a welcoming atmosphere to create a unique dining experience. Craft & Vine, 310 S Oak St, Roanoke. 817-464-8181. CraftAndVine.Restaurant.


Denton-Collin-Grayson-Cooke counties

Online: Landscape Design Seminar – 6:30-8pm. Learn basic design principles, plant placement and get a sneak peak of the newest trends. Patrick Dickinson from Rooted In will teach about selecting the “right plant for the right spot” and reducing the amount of maintenance and water you use. Free. Via Zoom. Register: McKinney Texas.org/green.

Horizon UU Worship Service – 10:30am12pm. Horizon Unitarian Universalist Church, 1641 W Hebron Pkwy, Carrollton. 972-4924940. Horizonuu.org.

Hike Our Trails: Self-Guided – 1-5pm. Hike the trails (self-guided) through our 289-acre nature preserve. To minimize contact, general admission and membership may be purchased online in advance. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org.

Blackland Prairie Raptor Center First Saturdays – 10am-2pm. Meet raptors up-close. Take guided prairie hikes. Kids activities. Bring a picnic lunch. Blackland Prairie Raptor Center, 1625 Brockdale Park Rd, Lucas. Erich Neupert: 972-442-7607. BPRaptorCenter.org.

February 2021


community resource guide


Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email NAadvertising@NaturalAwakenings.com to request our media kit.





1601 South Lamar, Dallas 214-378-1824 DCCCD.edu

Dr. Zhangping Lu, DC, LAc, MD (China) 425 Maplelawn Dr, Ste 101, Plano 75075 972-519-8488 DFWAcupunctureChiropractic.com Whole-body wellness center providing chiropractic care, spinal decompression, allergy testing, NAET, IMAET, detoxification, weight loss, hormone balancing, wellness programs and more. All-natural healing, no medication, no surgery. See ad, page 33.


1033 E 15th St, Plano, 75074 214-892-2273 Plano.Cereset.com Cereset can help your brain reset itself, restoring your brain’s rhythm naturally, enabling it to manage stress more effectively. Cereset sessions jump start the process of re-balancing your brain, and can help issues leading to trouble sleeping, restlessness and anxiety, inability to focus or lack of joy. Periodic “tune-ups” provide ongoing support, ensuring long-term brain balance. See ad on page 9.


Dr. Zhangping Lu, DC, LAc, MD (China) 425 Maplelawn Dr, Ste 101, Plano 75075 972-519-8488 DFWAcupunctureChiropractic.com

Life can be a rocky road. The challenge is not to let it grind you into dust, but to polish you into a brilliant gem. ~John Milton Fogg Dallas Metroplex Edition

Dallas College has seven campuses, including El Centro, Brookhaven, Mountain View, Eastfield, Richland, Cedar Valley and Northlake. Dallas College serves the region with accredited one and two year certificates, degrees and core credit courses guaranteed to transfer to Texas colleges and universities.

A Texas licensed Grade A Raw Milk Dairy providing raw cow milk, raw goat milk, kiefer, homemade chocolate milk, craft raw chocolate, coffee sauces, coffee milk, buttermilk as well as cage-free eggs, pastured chicken, and seasonal vegetables are also available. You can taste milk before buying. Follow product availability and farm happenings on our Facebook page.

GARDEN CENTERS NORTH HAVEN GARDENS 7700 Northaven Rd, Dallas 214-363-5316 NHG.com

Serving Dallas since 1951, NHG has grown THE HOCKADAY SCHOOL into one of the most 11600 Welch Road, Dallas respected horticultural 214- 363-6311 Start establishments Your Victory Garden in North Texas by serving our cusHockaday.org for a Lifetime of Health tomers with quality & andWellness value. Offering gardening Established almost 100 years ago, and plant education, concierge services, DIY classThe Hockaday School provides a es, video library, gifts and more. See ad, page 2. college preparatory educa-tion for girls; from pre-kindergarten to PlantThe For Fall Harvest: more important an activity is to 12th grade, including Boarding Direct Seed Outdoors (O), Start Seeds Indoors (IN) school for grades 8-12. With an your soul’s evolution, the more August 1 - August 25: Through August 15: approximate enrollment of 1,000 Broccoli by seed (IN) Winter Squash by seed (O) resistance you will feel to it—the fear Brussels Sprouts by seed (IN) Black Eyed Peas by seed (O) students and a 10:1 student teacher ratio, Hockaday by seed (IN) Southern Peas by seed (O) willCabbage you feel. ~Steven Pressfield students enjoy a 100% acceptance rate to college. Okra by seed (IN)/(O) Cauliflower by seed (IN) Black Eyed Peas by seed (O)

JESUIT COLLEGE PREPARATORY SCHOOL OF DALLAS 12345 Inwood Rd, Dallas 972-387-8700 JesuitCP.org

Pinto Beans by seed (O) Snap Bush Beans by seed (O) Yellow Bush Beans by seed (O)

Kohlrabi by seed (IN)

HEALTH CARE Snap Pole Beans by seed (O) Swiss Chard by seed (IN)

Zucchini Squash by seed (O)

Open Daily 9AM-5PM. Visit NHG.com for more info. BAYLOR SCOTT & WHITE HEALTH

CARE SYSTEM 1-800-4BAYLOR BaylorHealth.com/CancerCare

7700 Northaven Rd. Dallas, TX 75230 214-363-5316

2540 Walnut Hill Ln, Dallas 75229 800-637-8337/214-902-2429 AskAdmissions@parker.edu Parker.edu More patients want alternative methods of treatment that are healthy, holistic and non-invasive. Earning your degree from Parker University in Functional Nutrition, Strength and Human Performance, Integrative Health can put you in position to help them. Offering top level experience and accredited by the Southern Association of Colleges and Schools, the Council on Chiropractic Education, and the Commission of Massage Therapy Accreditation. See ad, back cover.


Corn by seed (O) Cucumbers by seed (O)

August 1 - September 15:

Jesuit College Preparatory School of Dallas is a private Catholic institution for young men under the direction of the Society of Jesus. Located in North Dallas, it provides a student-centered education to approximately 1,000 students, grades 9-12. Our students’ average SAT scores exceed the national average by over 200 points.


Whole-body wellness center providing chiropractic care, spinal decompression, allergy testing, NAET, IMAET, detoxification, weight loss, hormone balancing, wellness programs and more. All-natural healing, no medication, no surgery. See ad, page 33.


713 County Road 610, Farmersville 972-658-0291

We have a network of comprehensive cancer treatment centers throughout Dallas-Fort Worth, offering full range cancer-related and integrative medical services. Whether you want to learn about types of cancer, screenings, prevention, healthy living or support, Baylor is here for you. We offer the experience, expertise and technology you can trust.


13 Locations in Dallas-Fort Worth Metroplex 888-286-4603 PrimaCare.com With 13 Urgent Care Centers, PrimaCare serves the medical needs of area families with courtesy, convenience and compassion. Open 7 days a week with extended hours. No appointment necessary. Most insurance accepted. Use our Call Ahead Service and wait where your want. Open: Monday– Friday 8am-8pm, Saturday– Sunday 8am–5pm.


LESLIE ALLEN. 982-284-0709 Sedera.community/LeslieAllen Sedera is a non-profit Medical Cost Sharing community offering an innovative noninsurance approach to managing large, unexpected health care costs. Member contributions are protected in FDIC-insured accounts, members save significantly while sharing with others; people helping people is the central focus. Medical cost sharing communities have existed for 40+ years. Call now for free consultation. See ad on page 21.


Dr. Jeffrey Davies 8222 Douglas Ave, Suite 810, Dallas 214-363-7777 DallasDesignerSmiles.com Offering non-toxic, healthier, metal free, crowns, bridges and implants. Practicing biomimetic, tooth-conserving Dentistry, we can help avoid root canals and eliminate the need for crowns. Mercury filings are removed safely and we offer convenient office hours with after work appointments. Experience a pampering environment in our centrally located office. Call our concierge now to schedule an appointment. See ad, page 3.


Dr. Yoon Chang 3550 Parkwood Blvd, Bldg E, Ste 101A, Frisco 972-242-2040 ElineOrtho.com We believe all human body parts have a specific function. Our teeth and our bite are no exception. We aim at restoring the masticatory organ function so it may support life and radiate a beautiful smile. Our comprehensive orthodontic care includes conventional metal, Insignia, Damon Clear and Invisalign braces,TMJ dysfunction therapy, Sleep apnea treatment and more. See ad on page 29.

FLOURISH DENTAL BOUTIQUE 415 State St #800, Richardson 75082 Dr. Toni Engram 469-676-2777 Flourish.dental

At Flourish Dental Boutique, we believe the best dentistry is often the least dentistry. We help your body thrive on its own with therapies that enrich and empower its natural healing processes. As a holistic and biological dental practice, we choose safe materials and treatment protocols with special attention to your nutrition and overall wellness. See ad, page 25.


Dr. Philip Kozlow Dr. Josh Rowell 5050 Quorum Dr, Suite 300, Dallas 972-458-2464 DallasDentist.net We strive to provide healthy, green alternatives for our dental patients by providing digital x-rays, mercury safe restorative options and chemical free dental hygiene products. Committed to total body wellness while avoiding the use of toxic materials, and continuing education to ensure treatments are up to date and effective in a kind and caring environment. See ad, page 7.


Dr. D. Brock Lynn 6190 LBJ Freeway #900, Dallas 972-934-1400 LynnDentalCare.com Practicing dentistry for over 38 years, specializing in periodontics, Dr. Lynn is board-certified and a diplomate of the American Board of Periodontics and Dental implants. He practices dentistry with a holistic approach and is a member of the International Academy of Oral Medicine &Toxicology as well as the American Academy for Oral Systemic Health. See ad, page 5.


Dr. Becky Coats, DDS, MAGD, LVIF, FIDIA, FAACP 2631 Ira E Woods Ave, Grapevine 817-481-6888 TMJPlus.com Instead of focusing just on your teeth, we also look at dental issues connected with other health problems you may be having. We collaborate with Thermography, Lymphatic Drainage, and Osteopathic Medicine practitioners. Call today for TMJ Pain Relief, Sleep Apnea, Frenuloplasty(Tongue Tie), Biological Dentistry, Physiologic Orthodontics, Headache Relief, Mercury Fillings Removal, Metal Free Ceramic Implants.



3535 Victory Group Way, Suite 305, Frisco 972-324-3480 NaturalChoicPediatrics.com Our focus is integrative pediatrics, which we practice through a combination of traditional, complementary, alternative and holistic approaches to provide the most effective and least invasive way to treat your child. Whether your child is healthy and you’re looking to help them reach their full potential, or sick and you’re trying to find the cause, our team is here to help. See ad, page 13.

HOMEOPATHY HEALTHY HEALING ARTS/HPWWC Cathy Lemmon 469-383-8442 Cathy@HPWWC.org HealthyHealingArts.com

Homeoprophylaxis (HP), a part of Homeopathy, is a major part of Cathy Lemmon’s practice at Healthy Healing Arts. HP has been used worldwide for hundreds of years with a success rate of over 90% to help fight off disease. Lemmon uses an energetic, nontoxic means of promoting immunity in a safe and natural way. See ad, page 33.

INTEGRATIVE MEDICAL DR. DEBORAH BAIN, M.D, Healthy Kids Pediatrics 4851 Legacy Dr, Frisco 972-294-0808

We bridge the gap between alternative and traditional approaches to medical treatment. Teaching principles of good nutrition and prevention of disease and offering a full range of services, including unique ways of determining how to optimize your child's health, including food sensitivity testing, allergy testing, nutritional evaluation testing, which are not offered in traditional medical practices.



254-751-7111 AdvancingHolisticHealth.com

Kotsanis Institute of Functional Wellness 2260 Pool Rd, Grapevine 817-854-1655

The premier school of nurse coaching, offering the cutting edge of health care through the Resilience Paradigm. AHH is a nurse coaching program that meets the continuing education requirements for nurses to apply for national or international certification in nurse coaching and/or holistic nursing through the American Holistic Nurses Certification Corporation. See ad, page 11.

Taking a different approach to medicine. We offer a patient-centered approach to health that combines the best of traditional and complementary functional medicine with nutrition called integrative medicine. We'll listen to your goals, draw a roadmap to help you achieve your goals, and guide your every step to a symphony of health.

February 2021


ENVIRONMENTAL HEALTH CENTER DALLAS Dr. Elizabeth Seymour, MD 8345 Walnut Hill Lane, Suite 220, Dallas 214-368-4132 EHCD.COM


A nationally recognized medical facility specializing in the relationship of health and disease to environmental factors. Thorough investigation is made to determine the cause and correlation of the patent’s disease process to environmental factors. A leader in the field treating mold exposure/sensitivity; oil spill, pesticides and chemical exposure; chemical sensitivities, immune dysregulation and much more.


Dr Lida Aghdam, MD 4819 State Highway 121, Ste 14, The Colony 7155 Colleyville Blvd, Ste 101, Colleyville 817-488-7878 NaturalBalanceClinic.com Offering natural treatment of common medical conditions using functional holistic, nutritional medicine. Specializing in bioidentical hormone treatment, weight gain, high cholesterol/blood pressure, thyroid issues, fibromyalgia, arthritis, constipation, IBS, leaky gut, depression, anxiety. We believe many medications are temporary relief of more in-depth medical problems that we determine and treat with serious nutritional attention. See ad, page 23.


Dr. Carlos Chapa, ND, OMD, L.Ac, Ph.D 1320 W Walnut Hill Ln, Irving 972.444.0660 AIMC-DFW.com

Dr. Chapa is founder of Acupuncture & Integative Medical Center, which is the winner Best Acupuncture Clinic designation. He is a Doctor of Naturopathic Medicine, Doctor of Oriental Medicine, Diplomate of Oriental Medicine and a Board-Certified Herbalist & Licensed Acupuncturist.



888-546-0636 NaturesLogic.com

Grain-free done right. A full line of premium pet food, treats and nutrition. 100% natural, legume-free rich in natural taurine, with no synthetic ingredients – the way pet food should be. The goal is to provide the most nutritious and safest product that people can feel good about feeding their canine and feline family.

PHARMACY 8220 Abrams Rd, Dallas 214-349-8000 4904 W. Park Blvd, Plano 972-599-7700 ARP-RX.com

Stressed, overwhelmed, frustrated, tired, confused? Searching for purpose, solutions, need a change? Coaching provides a new perspective, awareness and consciousness. Coaching is future focused and specifically for you. Coaching is, also - in many instances, life changing. Let’s design a plan for your success. Schedule a Discovery Session today by calling 972-423-9542.

Family owned and operated since 1980, with more than 135 years of combined experience. Our pharmacists work to provide proactive solutions to restore health and wellness. We work as trusted partners with physicians and patients to develop targeted treatment plans and customized wellness programs for your unique needs. Pharmacy Compounding. Accreditation Board (PACB) certified.

Dallas Metroplex Edition

• Verlasso salmon raised in the clean waters of Patagonia

Restaurant - 214-351-5681 | 4503 West Lovers Lane Dallas, Texas 75209 Catering - 214-351-2456 • Market - 214-352-0031



As Celebration continues to serve delicious, affordable and locally sourced food, we want to thank our friends and customers for your loving and loyal support!

Concord Dallas is the church that grows people. Their core values are passion for Christ, passion for people and catalyst for change. Services are Sundays at 8:00am, 10:00am, 12:00pm and online at Streamingfaith.com. Mid-week service is Wednesdays at 7:00pm. Reverend Bryan L. Carter, Senior Pastor.

Lametra Off, MS, CPC, ELI-MP, GCDF, CCSP LametraOffCoaching.com Lametra@lbocareercoaching.com 972-423-9542


The original farm-to-table restaurant in north Texas, inFood You Can cluding catering and takeFeel Good About! out Dallas’ Market. With a full -serORIGINAL vice bar, we celebrate farm-to-table restaurant years ofFresh serving afford• Localdelicious, • Sustainable able, locally sourced food. We offer gluten free alternatives, clean water raised salmon and sustain• Local, free-range, 100% grass-fed ably raised seafood, cagebeeffree poultryRanch and 100% from Springerhill No antibiotics ever, in vegetarian grass fed beef. Come in •today, order or take-out. fed, cage-free chicken from See ad, page 7. Perdue Farms

We are the exclusive distributor of the patented Tennant Biomodulator® PLUS & PRO. These FDA accepted non-invasive devices are designed to offer an affordable, drug free, userfriendly option for the indicated use of symptomatic relief for chronic, severe or intractable pain; and adjunctive treatment in managing post-surgical and post-traumatic pain. See ad, page 46.



4503 West Lovers Lane, Dallas 214-351-5681 CelebrationRestaurant.com



Providing traditional “standard-ofcare” medicine using prescription as well as complementary medicine. Recognizing that the human body is not simply a collection of independent parts but rather an integrative whole -we treat it that way. Conditions treated include chronic fatigue syndrome, fibromyalgia, macular degeneration and glaucoma, as well as thyroid support, adrenal support, hormone replacement. essential oil therapy and hyperbaric oxygen therapy. See ad, page 46.


9901 Valley Ranch Pkwy East, Ste 1009 Irving 972-580-0545 Biomodulator@senergy.us Senergy.us


Dr. Jerry Tennant MD, Medical Director 35 Veranda Lane, Ste 100, Colleyville 972-580-1156 TennantInstitute.us



6808 Pastor Bailey Dr, Dallas 214-331-8522 ConcordDallas.tv

UNITY CHURCH OF SACHSE 5502 Ben Davis, Sachse 972-984-8946 UnityOfSachse@gmail.com UnityOfSachse.com

We teach positive psychology based on Spiritual teachings of Jesus. Services are held Sundays at 11:30am. Join us as we share truths and principles to help along your spiritual journey. Each week’s message and all events are posted on our website for your convenience. Spiritual counseling and positive prayer available.


PAWS AND CLAWS ANIMAL HOSPITAL DR. SHAWN MESSONNIER, DVM 2145 W Park Blvd, Plano 75075 972-867-8800 PawsAndClawsAnimalHospital.com

Offering drug-free treatments, antiaging medicine, holistic anesthesia, and blood testing for early diagnosis of cancer in healthy pets. We focus on natural wellness, detoxification, and vaccine alternatives. We happily accept new patients and continue to help those referred by other doctors, especially those with "untreatable/incurable" diseases that respond well to our unique natural medicines. See ad, page 33.

WELLNESS CENTERS ROCKWALL COMPLETE HEALING & WELLNESS 2455 Ridge Road, Suite 151, Rockwall 972-771-8900 RockwallColonics.com

“Our goal is to offer our community high-quality wellness services in an exceptionally comfortable and healing environment. We know that timehonored healing traditions-Massage, Young Living Raindrop Therapy, Chiropractic, iV therapy, Juicing and Colonics work. RCW offers all of these things, come visit us and begin your journey to optimum wellness.


Food and Nutrition Issue Coming Next Month MARCH

Regenerative Organic Farming Plus: Regenerative Health Care Plant Medicine for Mental Health Indoor Kitchen Garden

CRESCENT YOGA STUDIO & ECO-BOUTIQUE Dawn Harris, RYT500 306 W Ave F, Midlothian 214-817-8597 CrescentYogaStudio.com

Ellis county’s premier yoga studio and eco-boutique offers a variety of weekly classes, specialty workshops, private yoga and reiki sessions as well as natural health and wellness events. Come feel your stress and tensions away. New student intro offer: 2 weeks unlimited Yoga for $20. Empowering a healthy lifestyle.

Sustainable Living Issue

Women’s Wellness Issue



Climate Change Health Impacts

Top Women’s Health Concerns

Plus: Healthy Home Body Detoxes & Cleanses Eco-Athletes

Plus: Massage & Bodywork Sustainable Fashion Homeopathic Medicine


Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:

Facebook.com/NADallasmag February 2021



There has never been a more important time to take care of your health. Senergy and The Tennant Institute are here to help by strengthening your immune system through proper nutrition, detoxing, and adding the correct level of

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Dallas Metroplex Edition


To enquire about an appointment or to find out more information email us at live.well@senergy.us or call/text us at +1972-580-0545

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HBO Max Offer: Access HBO Max only through HBO Max app or hbomax.com. HBO Max also includes HBO channels and HBO On Demand on AT&T TV. Data rates may apply for app download/usage. AT&T TV: *$19.95 ACTIVATION, EARLY TERMINATION FEE ($15/MO.) FOR TV FOR EACH MONTH REMAINING ON AGMT., EQUIPMENT NON-RETURN & ADD’L FEES APPLY. Price incl. CHOICE AT&T TV Pkg. 1 AT&T TV device included for well-qualified customers; otherwise $120. New residential customers only, excluding DIRECTV and U-verse TV customers. Restr’s apply.

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1-855-411-1467 AT&T TV: AT&T TV requires high speed internet. Recommend minimum 24 Mbps for optimal viewing (min 8 Mbps per stream). Limit 3 concurrent AT&T streams. CHOICE: Ends 1/16/21. 1st & 2nd year Pricing: $64.99 for first 12 mos. only. After 12 mos. or loss of eligibility, then prevailing rate applies $110/mo. for CHOICE Pkg, unless cancelled or changed prior to end of the promo period. Includes: CHOICE Pkg. Req’s 1 AT&T TV device, included for well qualified customers; otherwise $120. Add’l devices avail for $120 each or on installment; non-qualified customers must purchase additional devices up front. Additional Fees & Taxes: Price excludes Regional Sports Fee of up to $8.49/mo. (which is extra & applies to CHOICE and higher Pkgs), and certain other add’l fees & charges. AT&T TV: Subject to AT&T TV terms and conditions. Avail. in the U.S. only (excludes Puerto Rico and U.S. Virgin Islands). AT&T TV service will continue monthly at the prevailing rate charged to your payment method on file, unless you cancel, subject to any early termination fees. If you cancel in the first 14 days of order, you must return the included AT&T TV device within 14 days of order to avoid $120 non-return fee. Additional devices purchased on installment agreement subject to additional terms and conditions. See cancellation policy at att.com/help/cancellation-policy-att-tv.html for more details. Once you’ve canceled, you can access AT&T TV through the remaining monthly period. No refunds or credits for any partial-month periods or unwatched content. Compatible device req’d. Residential customers only. Pricing, channels, features, and terms subject to change & may be modified or discontinued at any time without notice. Some offers may not be available through all channels and in select areas. Regional Sports & Local Channels: Not available in select areas. Channels vary by package & billing region. Device may need to be in billing region in order to view. GENERAL: Limit 3 concurrent streams per account. Programming subject to blackout restrictions. Taxes may apply. See your Order Confirmation email and att.com/legal/att-tv.html for more details. HBO Max: Access HBO Max through HBO Max app or hbomax.com with your AT&T log-in credentials. Compatible device or browser required. Use of HBO Max is subject to its own terms and conditions, see hbomax.com/terms-of-use for details. Programming and content subj. to change. Upon cancellation of your video service you may lose access to HBO Max. Limits: Access to one HBO Max account per AT&T account holder. May not be stackable w/other offers, credits or discounts. To learn more, visit att.com/hbomax. HBO Max is only accessible in the U.S. and certain U.S. territories where a high-speed broadband connection is available. Minimum 3G connection is requiredfor viewing on mobile devices. HBO Max is used under license. Offers may not be combined with other promotional offers on the same services and may be modified or discontinued at any time without notice. Other conditions apply to all offers. ©2020 AT&T Intellectual Property. AT&T and the Globe logo are registered trademarks and service marks of AT&T Intellectual Property. All other marksare the property of their respective owners.

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Profile for Natural Awakenings Dallas Metroplex Magazine

Natural Awakenings Dallas-Fort Worth Metroplex Feb 2021 Issue