Natural Awakenings Dallas-Fort Worth Metroplex Magazine May 2022

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HEALTHY

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Special Women’s Wellness Issue BUILDING RESILIENCE IN A CHANGING WORLD

MOM POWER FORGING AHEAD DEEP MOTHERING NURTURING LIFE IN ALL ITS FORMS TIPS FOR STAYING HYDRATED REJUVENATING OUR IMMUNE SYSTEM INTERMITTENT FASTING FOR BETTER HEALTH

NORTH TEXAS WOMEN IN WELLNESS SHARE EXPERIENCES IN HEALING 1

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Mothering the World his month, we’re reminded of the all-encompassing and critical role that mothers play in our individual lives and the world. While our personal relationships with our moms may be good or not so good—they’re all different, that’s for sure—one thing we all have in common is we were born of a female parent, the technical definition of the word “mother”. Yet mothers are so ubiquitous in our world that the term has long been used to mean other things too: source; origin; a woman in authority; maternal tenderness or affection; or an extreme or ultimate example (“the mother of all green buildings”). It has also been turned into an adjective (referring to the acting as or provision of parental stock, derived from one’s mother) and as a verb, “to mother” (to care for or protect like a mother). And like all human characteristics, issues and endeavors, this one too is addressed in our instruction manual, the Bible. Motherhood is one of the important and well-integrated roles our creator made for women. God chose a woman to give birth to His son, Jesus Christ. Mary is the most significant mother in the Bible. And although scripture contains no explicit definition of mother, God provides various descriptions of His expectations for this important role: Starting early, Genesis 3:20 states, “The man called his wife’s name Eve, because she was the mother of all living.” Then in Exodus 20:12 and Leviticus 19:3, God commands, “Honor your father and your mother that your days may be long in the land that the Lord your God is giving you,” and “Every one of you shall revere his mother and his father.” Isaiah 66:13 tells us, “One whom his mother comforts, so I will comfort you; you shall be comforted in Jerusalem.” While Mother’s Day is a relatively new holiday, versions of it have existed through the centuries. Philadelphian Anna Jarvis, whose mother organized women’s groups to promote friendship and health, created our modern Mother’s Day on May 12, 1907, when she held a memorial service at her late mother’s church in Grafton, West Virginia. Within five years, virtually every state was observing Mother’s Day, and in 1914, President Woodrow Wilson made it a national holiday. Although Jarvis had promoted the wearing of a white carnation as a tribute to our mothers, the custom evolved of wearing a red or pink carnation to represent a living mother or a white carnation for a mother who was deceased. Over time, the day was expanded to include other women who play maternal roles such as grandmothers and aunts. While most of us appreciate our moms, it’s not something we tend to dwell on unless something threatens that most special person in our lives. Otherwise, we use Mother’s Day to try and show her how much we love and appreciate her. I can remember remarking to my own mother as I was packing up to move to a different town than hers, “I’ll pay you back for all you do for me.” At that, my mother proudly stood back and responded, “You can never repay me.” I’m reminded of the song where a little boy hands his mother a bill for cutting the yard, doing the dishes and taking care of his little sister—and then, of course, his mom hands him a bill that begins with, “For the nine months of carrying you, no charge. For staying up all night with you while you were sick, no charge,” and on and on, ending, “There is no charge for my love.” Our goal with this month’s Natural Awakenings is to give you food for thought as you celebrate Mother’s Day. My favorite article is Marlaina Donato’s short one, “Mothering the World.” She brings to life the “verbing” of the term and shows us how tending to what we love and find challenging flexes our “mothering” muscle, whether we’re picking up trash along a hiking trail, whipping up a sweet treat for a bake sale, marching on Capital Hill to stop a gas pipeline or offering a reassuring hug. I also love Carrie Jackson’s feature article, “Resilient Mothering,” which explores how the pandemic has affected everybody’s mothering, ultimately in a positive way, by making us more resilient—whether we were ready for it or not. It’s encouraging to take a step back and see this silver lining in our lives. On the local front, we share several homegrown stories of female resilience in our article “North Texas Women in Wellness.” It was eye-opening and heartening to hear these women discuss their deep-felt commitment to healthy living and natural therapies and protocols. This month’s issue is full of timely and actionable information. It is our hope that you will find something that inspires you to live your healthiest life on a healthy planet. Blessings until next month,

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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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Contents 16 RESILIENT MOTHERING How Moms Are Forging Ahead in a Changing World

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19 MOTHERING THE WORLD 20 NORTH TEXAS WOMEN'S

WELLNESS ENTREPRENEURS

Sharing Their Experiences in Healing

24 FENDING OFF FIBROIDS Natural Approaches Offer Relief

26 ACUPUNCTURE AND

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WOMEN'S HEALTH

28 EASY CONTAINER GARDENING

How to Grow Edibles in Pots and Planters

30 INTERMITTENT FASTING BASICS

How to Improve Health by Eating Less Often

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 972-992-8815 or email Publisher@ NADallas.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NADallas.com. Deadline for editorial: the 10th of the month. CALENDAR SUBMISSIONS Submit Calendar Events online to: Submit.NADallas.com/ DAL/Calendar or fax to 972-478-0339. Deadline for calendar: the 15th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com. 8

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36 STAYING HYDRATED

It's Not Just About Drinking Water

38 JEFFREY BLAND

on Rejuvenating Our Immune System

40 SAVING BIRDS FROM CATS

DEPARTMENTS 33 business spotlight 10 news briefs 34 healthy kids 12 health briefs 36 fit body 14 global briefs 38 wise words 19 inspiration 40 natural pet 24 healing ways 42 calendars 28 green living 30 conscious eating 47 resource guide


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news briefs

FEEL GREAT AGAIN!

2022 Conservation Wranglers Projects Chosen

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Get More Energy, Sleep & Focus Better! Acne, Arthritis, Allergy, Autism, Bipolar, Depression, Detox, Energy, Fertility, Cysts, Pancreatic Ulcer, Thyroid, Herpes, Lupus, Fibroid, Hair Loss, Impotency, Prostate, Kidney & Bladder Infection, Hepatitis A, B, C, Yeast Infection All Organic Herbs All Natural, No Caffeine

onservation nonprofit Texan by Nature has chosen its 2022 Conservation Wranglers, recognizing the best Texan-led conservation projects in the state that are science-based and demonstrate a positive return on conservation for people, prosperity and natural resources. The group will provide 12 to 18 months of tailored support in program management, strategic planning, marketing strategy, metrics capture and analysis, professional content production and partnership development to accelerate the projects. Texan by Nature will recognize the 2022 Conservation Wranglers at their annual Conservation Summit on November 2, at the George W. Bush Presidential Center, in Dallas. This years projects include Bringing Baffin Back - Harte Research Institute & Coastal Bend Bays & Estuaries Program; Hives for Heroes, a military veteran nonprofit organization promoting honey bee conservation and a healthy transition from service; Texas Partnership for Forests and Water - Texas A&M Forest Service; and Texas Runs on Water Texas Water Foundation. Last year’s 2021 Conservation Wranglers included Audubon Texas, Center for Conservation and Research at San Antonio Zoo, and Texas Longleaf Team. For more information, visit TexanByNature.org.

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allas College is hosting a series of free e-waste recycling events on their seven campuses for electronics, appliances or batteries in the coming months. The next event will be held from 10:30 a.m. to 1:30 p.m., May 5, at the Richland Campus. Participants can recycle computers, network and communications devices, CRTs and LCDs, point-of-sale equipment, wires and cables, office equipment, consumer goods, audio and video equipment, and more. Most items can be recycled at no cost, but there is a charge for certain items to cover the cost of environmentally responsible disposal. Disposal fees include $10 each for CRT monitors; $25 each for TVs; $5 each for printers, copiers and fax machines; and $20 each for AC units and refrigerators due to freon removal. Data security fees include hard drive wipe, DOD level and certificate of data destruction, $20 per drive; and document destruction, $10 per box (shredded at remote facility). Location: 12800 Abrams Rd., Dallas. For a list of acceptable items, visit Tinyurl.com/DallasEwasteEvent.

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Arts District Welcomes EarthX Film Festival this Year

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he 2022 EarthX Film Festival, from May 12 through 15, features more than 75 films, including Deep in the Heart, narrated by academy award winner Matthew McConaughey, premiering on opening night. Also, entertainment media company Curiosity joins festival as presenting sponsor. This year’s theme is “A Celebration of the Outdoors,” highlighting the festival’s mission to highlight films and emerging media that celebrate nature and outdoor adventure stories exploring the environment, conservation, climate change and science, while honoring the heroes working to protect our planet. Held in the Dallas Arts District this year for the first time, the EarthX Film Festival provides easy walking for attendees to the five theater venues tapping into the downtown community. Each night will feature a musical act performing before a showcase screening. Curiosity Stream delivers thousands of films, series and shows on space, history, nature, tech, lifestyle and more on demand, and will be screening their original film Going Circular, exploring circularity, an innovative concept that could save our collective future on planet Earth. For more information and tickets, visit EarthXFilmFestival.org or the app.

BBQ Fundraiser for Lake Lewisville

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he Friends of Lewisville Lake Environmental Learning Area (LLELA) will present their annual BBQ and Bluegrass fundraiser from 5:30 to 8 p.m., May 29, at the Lewisville Lake Environmental Learning Area. Participants can dance through the Pocket Pollinator Garden and chow down on some Righteous Barbecue at this all-ages fundraising event for the North Texas nature preserve where the Blackland Prairie meets up with the dry upland forests of the Eastern Cross Timbers. LLELA is part of the city of Lewisville’s green centerpiece as a recreational attraction for the region. Its goals are sustainability, community identity, preservation, research, ecological restoration, volunteerism, education and connection with the natural environment. LLELA is administered by city of Lewisville, University of North Texas and Lewisville Independent School District. Tickets are $35 each and include a three-meat, all-you-can-eat plate (vegetarian options available), drinks and one alcohol ticket. Save $10 when buying a pair. Kids 2 to 12 are $5. Location: 201 E. Jones Street Lewisville. Tickets must be purchased in advance at llelafriends.org.

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allas College received a prestigious international rating recognizing its effort to operate more sustainably amid increasing social and environmental challenges in the region and globally. The sustainability tracking, assessment and rating system (STARS) Silver rating from the Association for the Advancement of Sustainability in Higher Education recognizes Dallas College for sustainability practices already undertaken, while charting the way for what is needed to attain Platinum status, an honor shared by only 10 other colleges and universities. With more than 900 participants in 40 countries, STARS is the most widely recognized framework in the world for publicly reporting comprehensive information related to a college’s or university’s sustainability performance. Participants report achievements in academics, engagement, operations, planning and administration, and innovation and leadership. For more information, visit DallasCollege.edu. May 2022

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health briefs

Eat Prunes and Anti-Inflammatory Food to Reduce Bone Loss and Fragility

Avoid Living Near a Fracking Facility The 17.6 million Americans living within one kilometer of one of the country’s 100,000 hydraulic fracturing (fracking) facilities face a higher risk of heart problems, cancer and respiratory disease, recent research suggests. In the latest study from Harvard, statisticians found that living near or downwind from a fracking site contributes to earlier death among elderly people. Combining the Medicare records of 15 million people over age 65 with zip codes of fracking wells, they found that the closer to the wells people lived, the greater their risk of premature mortality. Those that lived closest had a statistically significant elevated mortality risk (2.5 percent higher) compared with those that didn’t live close by, and those living downwind faced a higher risk of premature death than those upwind. The results suggest that airborne contaminants emitted by the wells are contributing to the increased mortality, the researchers write. 12

Dallas Metroplex Edition

A popular staple since ancient times, prunes have long been esteemed for their culinary, nutritional and medicinal purposes, and a new review of research has found that they can also help counter the bone loss linked to fragility in postmenopausal women. After reviewing 28 studies, Penn State University researchers reported in the journal Advances in Nutrition that eating five to 10 prunes each day can help prevent or delay bone loss, lowering the risk of fractures. In one study, women that ate 100 grams of prunes (about 10) per day for one year experienced improved bone mineral density in their forearms and lower spines. In another study, eating five to 10 prunes a day for six months was shown to prevent bone density loss and decrease TRAP-5b, a boneloss marker. The nutritional benefits of prunes, including minerals, vitamin K, phenolic compounds and dietary fiber, may reduce the inflammation and oxidative stress that contribute to bone loss, said the authors. In a separate study in the American Journal of Clinical Nutrition, Harvard Medical School researchers that studied 1,700 older adults for 12 years found that those that ate a highly pro-inflammatory diet rich in simple carbohydrates and saturated fats were more than twice as likely to develop fragility—increasing the risk of falls, hospitalization and death—as those eating the least amount of those sweet, fatty foods.

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Try Tai Chi to Boost Neurological Health With its slow, rhythmic, controlled movements and synchronized, deep breathing, the ancient Chinese practice of tai chi has been shown to improve balance, reduce falls and enhance the quality of life for people with neurological challenges such as strokes, Parkinson’s disease and multiple sclerosis. A meta-review of 24 studies by researchers at the University of North Texas Health Science Center concluded that tai chi may be able to reduce pro-inflammatory contributors to cellular activity, increase anti-inflammatory cytokines that help regulate immune response, decrease oxidative stress factors and increase neurotrophic factors regulating neural health. Researchers pointed to its “potential effectiveness in neurorehabilitation,” which aims to improve the functions and well-being of people with diseases, trauma or disorders of the nervous system.


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Take Vitamin D to Protect from Autoimmune Disorders and COVID-19 Severity As up to 50 million Americans can personally testify, autoimmune disorders (AD) defy easy treatment, but a new study from Brigham and Women’s Hospital, in Boston, offers hope that vitamin D3 supplementation can significantly reduce the risk of incurring these disorders in the first place. Researchers divided 25,871 older adults into four groups: the first took 2,000 IU of vitamin D3 daily; the second took 1,000 milligrams a day of marine omega-3 fatty acids (fish oil); the third took both D3 and fish oil; and a fourth was given a placebo. After two years, those that took vitamin D with or without the fish oil had a significantly lower rate of autoimmune diseases, such as rheumatoid arthritis, polymyalgia rheumatica, autoimmune thyroid disease and psoriasis, compared to the placebo group. While the fish oil alone didn’t lower AD risk, there was some evidence that it had an effect over time. “Autoimmune diseases are common in older adults and negatively affect health and life expectancy. Until now, we have had no proven way of preventing them, and now, for the first time, we do,” says first author Jill Hahn, Ph.D., an epidemiologist. Vitamin D may also protect against COVID-19 severity, report Israeli researchers in the journal PLOS One. Examining the records of 1,176 patients admitted to a hospital with COVID-19-positive PCR tests, they found that those with a vitamin D deficiency (less than 20 nanograms per milliliter in their blood) were 14 times more likely to have a severe or critical case of COVID-19 than those with levels higher than 40 nanograms per milliliter. Mortality among patients with deficient vitamin D levels was 11 times higher than those with sufficient levels—25.6 percent compared to 2.3 percent.

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global briefs Western Megadrought Surge Continues

Trouble in Solar Paradise

Prescription Problem Pharmaceutical Pollution is Out of Control

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A megadrought is a dry spell that lasts for more than 20 years, and the Southwestern U.S. endured the worst occurrence since at least 800 A.D. in the period from 2000 to 2021. So says research based on evidence embedded in tree rings from 1,600 sites in the North American West published in the journal Nature Climate Change. University of California-Los Angeles climate scientist and lead author Park Williams says, “The results are really concerning, because it’s showing that the drought conditions we are facing now are substantially worse because of climate change ... but there is quite a bit of room for drought conditions to get worse.” Temperatures in the Southwest have averaged 1.6 degrees higher since 2000, and the megadrought has depleted California’s reservoirs, shrunken the Utah Great Salt Lake to record lows and fueled destructive wildfires. University of Michigan climate scientist Julie Cole, not involved in the research, says it shows how temperature can make more of a difference than precipitation alone when it comes to prolonging a drought. “The air is basically more capable of pulling the water out of the soil, out of vegetation, out of crops, out of forests, and it makes for drought conditions to be much more extreme.” Unless climate change is mitigated, there is no end in sight.

Sundown Showdown

Sixty miles from Las Vegas, the unincorporated town of Pahrump, Nevada, has plenty of sunshine to generate solar power, but residents are upset that San Francisco-based Candela Renewables wants to build a large-scale solar field across approximately 2,300 acres. Candela Manager of Development Dewey Klurfield discussed plans for the Rough Hat Nye County solar project at a meeting of the Pahrump Public Lands Advisory Committee, and many residents criticized the company for encroaching on their land. Although Nevada is striving to be a leader in renewable energy, around 80 percent of the state is public land, mostly maintained by the U.S. Bureau of Land Management. Residents and conservationists fear that the project could destroy thousands of miles of delicate cryptobiotic desert crust­­—a thin layer of bacteria-rich soil that retains water and nutrients, and slows erosion­­— at the expense of local ecosystems. Large-scale solar fields also run the risk of displacing native plant and animal life, and contributing to dust storms. Nels Johnson, North American director for renewable energy at The Nature Conservancy, states, “We need to recognize that any form of energy is going to have some impacts. The question is how do we try to avoid and minimize those impacts?”

A new study by the University of York, “Pharmaceutical Pollution of the World’s Rivers,” in the journal Proceedings of the National Academy of Sciences, has determined that pharmaceutical drugs polluting the world’s rivers pose “a global threat to environmental and human health.” Research leader Dr. John Wilkinson says, “What we know now is that even the most modern, efficient wastewater treatment plants aren’t completely capable of degrading these compounds before they end up in rivers or lakes.” Biologically active compounds cause harm to wildlife such as the feminization of fish, and the presence of antibiotics in the environment increases the risk of drug resistance. The survey sampled 258 rivers in 104 countries and more than a quarter were regarded as unsafe for aquatic organisms. The most extensive global study to date found that the most polluted rivers were in Bolivia, Pakistan and Ethiopia. In the U.S., Dallas ranked in the top 20 percent. Those in the Amazon rainforest, Iceland and Norway had the least amounts of pharmaceutical pollution. Wilkinson advises, “The World Health Organization and UN and other organizations say antimicrobial resistance is the single greatest threat to humanity; it’s a next pandemic.” 14

Dallas Metroplex Edition

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Crispy Critters


Methane Emissions Grossly Underreported A recent report by the International Energy Agency (IEA), a Paris-based energy watchdog, found that methane leak emissions from the oil, gas and coal industries are 70 percent higher than official government estimates globally. Satellite data provided significant discrepancies between official figures and actual output. Curbing methane is one of the best ways to keep global warming in check, and the report says oil and gas companies could even profit by plugging their leaks. IEA Executive Director Fatih Birol states, “At today’s elevated gas prices, nearly all of the emissions from oil and gas operations worldwide could be avoided at no net cost.” The IEA suggests the problem can be avoided by instituting methane monitors and leak-proof equipment, as well as banning the routine practice of burning or venting surplus natural gas. A previous IEA report found that more than 70 percent of oil and gas industry emissions could be addressed with existing technology. Methane, a key ingredient of natural gas, is responsible for 30 percent of the rise in temperatures since the pre-industrial era, and is relatively short-lived. Carbon dioxide persists in the atmosphere for centuries, but methane breaks down within a decade.

Sky High

photo courtesy of Sky Sales Power

Wind Energy Goes Airborne

Buzz Kill

More Bad News for Bumblebees A joint Emory University and University of Washington study published in Proceedings of the Royal Society B indicates that streptomycin, an antibiotic sprayed on orchard crops to combat bacterial diseases, slows the cognition of bumblebees and reduces their foraging efficiency. Laura Avila, first author of the paper and a postdoctoral fellow in the Emory Department of Biology, states, “No one has examined the potential impacts on pollinators of broadcast spraying of antibiotics in agriculture despite their widespread use.” The researchers think that the negative impact of streptomycin on bumblebees may be due to the disruption of the insects’ microbiome. In lab experiments with managed bumblebees (Bombus impatiens) to test the effects of an upper-limit dietary exposure to streptomycin, half of the bees were fed sugar water to simulate nectar. The remaining bees were fed sucrose dosed with streptomycin. After two days on this diet, the bees fed streptomycin displayed a marked decrease in shortterm memory and foraging ability. The scientists note the timing of antibiotic application, the amount applied and possible alternatives to the use of an antibiotic may be potential mitigation methods if research verifies the harmful impacts on bumblebees of agricultural spraying with streptomycin. justin/AdobeStock.com

Gas Attack

Massive wind turbines to generate renewable energy are appearing all over the world, but they can be expensive or impossible to install in remote locations and deep waters. A growing complement is the use of huge, specialized kites at an altitude of up to a half-mile, where wind currents are the strongest. Proponents say the solution is ideal for isolated locations. In Mauritius, an island nation off the coast of Africa, a gigantic sail is programmed to make figure-eights overhead and create enough electricity to power up to 50 homes. The International Energy Association predicts wind energy to increase 11-fold by 2050, with wind and solar combined accounting for 70 percent of the Earth’s electricity demands. In some places, land for wind farms is scarce, and it takes roughly 71 acres to generate a megawatt compared to 12 acres for a fossil fuel plant. Cristina Archer, director of the Center for Research in Wind at the University of Delaware, notes, “The first farms are in the best spots, and the best spots are limited.” Airborne options range from soft wings to complex, rigid designs that carry turbines and generators on board and shuttle electricity down a tether. Wind farms hosting hundreds of kites could be tethered to barges in deep water far offshore. May 2022

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Resilient Mothering How Moms Are Forging Ahead in a Changing World

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by Carrie Jackson

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wo years after “coronavirus” became a household word, the pandemic continues to affect every aspect of our lives. Mothers, in particular, have learned to reimagine what it means to be a parent, employee, partner and friend, while still finding time for themselves. According to the Kaiser Family Foundation, almost 70 percent of mothers say that worry and stress from the pandemic have damaged their mental health. While social distancing, quarantining, remote learning and masking quickly became a new and often unwelcome normal, positive shifts have also been developing. Already resilient mothers are exploring how to adapt to an ever-changing situation and learning when to hold on and when to let go. They are discovering new ways to be available for their children’s mental health, maintain their jobs, stay connected with other moms and prioritize self-care. Shae Marcus, publisher of Natural Awakenings South Jersey (NASouthJersey.com), says that the pandemic has brought a number of unforeseen silver linings. As a single mother of two 16

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young children, she has been in a constant state of transition the last two years and is starting to achieve greater balance. “Like most other mothers, my life before the pandemic was nonstop. I was getting by, and at the same time comparing myself to other parents. The world had to slow down so I could catch up, and I’ve been forced to stop, breathe and take it in stride,” she says. Marcus shares a common concern, that the isolation has affected her kids’ development. “I worry that the lack of social integration over the past two years will have a lasting impact on my children. My son, who is now in third grade, was in kindergarten the last time he had a full year in a ‘normal’ school setting. That’s a lot to miss out on. While he is academically on track, I’m concerned about him being mature enough. Having sports and other extracurricular activities starting back now is helping to get them integrated again, and I’m able to fully appreciate going to an outdoor spring football game that wasn’t able to happen for so long,” she says.


Marcus has discovered that working from home has had advantages. “Now, I can do a load of laundry in-between meetings, go to the grocery store when I would have been commuting and be more present when my kids are home. Since I’m not worried about rushing out the door, we have time to talk during breakfast, and I’m able to accompany them to the bus stop. Afterwards, I take 10 minutes for myself to walk around the block and gather my thoughts for the day,” she explains.

Reordering Priorities Seventy-one percent of mothers describe being a working mom during the pandemic as very challenging, according to research done by the global consultancy group APCO Impact. As president of Families and Work Institute (FamiliesAndWork.org), a New York-based research nonprofit, Ellen Galinsky has seen employers grant access to a wider variety of benefits that fit their employees’ individual and family needs. “The pandemic, coupled with racial reckoning, has made many of us rethink our priorities. It now is becoming clear that the world that seemed relatively normal before wasn’t working. Mothers and fathers were thrust on the front lines of schooling and saw firsthand how different teaching and parenting are,” Galinsky notes. An estimated 82 percent of employers plan to allow their employees to keep working remotely after the pandemic, reports a survey by human resources consultancy Mercer, but that turnaround is just a first step, says Galinsky. “Studies show that having workplace flexibility procedures in place is a floor, but how employers treat you when you need that flexibility matters the most. The pandemic made us all experience collective and multiple losses together and brought some difficult issues to light,” she explains. In juggling work and life duties, Galinsky shies away from the word “balance”, which suggests that time and energy needs to be split evenly. “Work and home lives are deeply intermingled, and often when one is in sync, the other will follow,” she says. “It’s important for mothers to set realistic expectations for themselves and let go of the notion that they’re not doing a good job, their kids have to be perfect or they don’t have time to take care of themselves. Children will absorb what they see, so being mindful in your words and actions around work will have an impact on them. If you have a stressful meeting and bring that home with you, the energy in the house will change. It’s okay to tell the kids that you’re upset at your boss and are going to call a friend and talk or go for a walk; let them know it’s not their fault and that parents get stressed, too.”

Stress Survival Skills The pandemic also put many mothers in a chronic state of hypervigilance, because they not only had to manage their own anxiety, but also help kids manage their experiences. A University of Rochester study of 153 mothers of toddlers found that ongoing strains can disrupt the body’s natural stress response, making it more difficult to respond with patience and sensitivity to a child’s needs.

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Elizabeth Cohen, a clinical psychologist and director of the Center for CBT (cognitive behavioral therapy) in New York City (CenterForCBTInNYC.com), says that a shock to the nervous system can only be released with the acknowledgement that the trauma is being experienced in the first place. “Having an understanding of how you’re responding to this stress and uncertainty is key to moving through it. Even going back to the office after so long may trigger a panic attack if the trauma of the past two years isn’t addressed,” she says. “Mothers need to practice compassionate awareness for themselves and what they’ve gone through. They need to be seen, heard and witnessed in the same way their children are.” Cohen advises that while part of a mother’s job is to make kids feel emotionally safe, it’s not as effective if they are themselves depleted. She recommends adopting simple, actionable practices throughout the day to help restore and reset the mind and body, suggesting, “Put some Epsom salt in the bottom of the tub and allow your feet to soak for a few minutes during a shower. Before brushing your teeth, take three deep breaths and pay attention to where you might be feeling tension in your body. Keep a gratitude journal handy to reflect and record your observations and interactions.” She advises us to remember that we have all had different experiences of this trauma, and nobody is the same as they were in 2019. “It’s okay to tell a friend, ‘I’m excited to see you and also, I’m uncomfortable not wearing a mask.’ We’ve also had to be more selective about who we spend time with, and that has allowed us to foster more nurturing relationships,” she says. “Be more discerning about who you spend time with, instead of saying yes to every invitation to get coffee. It’s okay to do less, and making authentic decisions in the moment will help you truly feel aligned with your thoughts and actions.”

Joint Healing Claire Zulkey, a Chicago-based writer and mother of two young boys, has found creative ways to stay connected with other mothers and not feel so isolated. She pens 18

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a newsletter, Evil Witches (EvilWitches. substack.com), which gives her a platform to share stories of everyday motherhood triumphs and concerns. Topics have included perimenopause, end-of-life options for the family pet, finding the best hand lotion and other subjects that mothers in her circle think about. She also maintains a Facebook group of 100-plus mothers, providing a safe place for members to commiserate and support each other. “The group has allowed me to really get to know mothers in a more intimate way, truly understand what they’re going through and appreciate how much they care about their kids,” says Zulkey. She made a personal decision to stop drinking a few months into the pandemic, a lifestyle choice that she has maintained for the past year. “While I was not an alcoholic, there were too many times when I would wake up with a hangover or get into a tipsy argument with my

husband. I quickly learned to appreciate how much easier parenting is when I’m in a stable mood, and the entire household has benefited, especially during the pandemic, when we were in such close quarters,” she says. For all of us, moving forward after two years of collective grief, loss and uncertainty will undoubtedly present new unforeseen challenges, yet maintaining a sense of perspective can help if things start to feel overwhelming. “At the start of the pandemic, I started to feel sorry for myself, but soon I realized that I actually was so much better off than a lot of people. Once I oriented myself with that reality, it was easier for me to move on with a sense of gratitude and desire to help others,” says Zulkey. Carrie Jackson is an Evanston, IL-based freelance writer and frequent contributor to Natural Awakenings magazine. Connect at CarrieJacksonWrites.com.

SELF-CARE FOR STRESSED-OUT MOMS For mothers trying to juggle it all, making their own mental health a priority is key. Here are some practical ways busy moms can incorporate their overall wellness into a daily routine. Set Up Self-Care: Sneaking in breaks throughout the day can have a positive cumulative effect. Follow a guided meditation while waiting for soccer practice, use essential oils in the car, keep a favorite lotion next to the bed or savor a favorite nourishing snack. Cultivate a Network: Nurturing relationships with supportive peers can provide emotional and social support. Meet a friend for a morning coffee or afternoon walk, join a book club, host a potluck with other mothers or volunteer with a community group. Prioritize Therapy: The right therapist can provide an unbiased and supportive perspective and help process new and lingering issues. Find a practitioner that understands a mom’s unique needs and a modality that resonates with us. Traditional talk therapy works well for some, but be open to exploring other forms, such as movement therapy or art therapy. Keep Communication Open: Modeling and encouraging dialogue gives kids a safe space to practice sharing and lets everyone feel valued. Find time during car rides, at the dinner table or before bed to check in with the family and share each other’s thoughts. Take a Class: Learning a new skill can spark creativity and help build a social network. Try a pottery workshop, join a dance club, take a photography class or study a foreign language just for fun.

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Mothering the World by Marlaina Donato

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ll that is brought to fruition has someone behind the scenes tending to its innate potential. The quality of nurturing permeates both the human and the natural world and goes much deeper than raising beloved offspring. Whether it be a well-balanced child, a verdant backyard garden or the premiere performance of a symphony, tending to what we love can yield great things. Equally rewarding, nourishing what we find challenging or uncomfortable can deepen our human experience. “Every blade of grass has its angel that bends over it and whispers, ‘Grow, grow,’” states the Talmud, and we, too, can be angels. Whether or not we are inborn nourishers, every day we have simple opportunities to refine this beautiful impulse. We flex the “mother muscle” whenever we acknowledge someone else’s accomplishments, welcome a new neighbor or heat a bowl of soup for a loved one after a long day. We can nourish community when we pick up trash along a hiking trail, whip up a sweet treat for the local bake sale, invite friends for a potluck supper or offer a helping hand at a local food pantry. The smallest gestures—smiling at a stranger, giving or asking someone for a hug or saying “I’m sorry”—don’t require time, money or effort, yet exemplify spiritual generosity which is the nucleus of all nurturing. We also cannot forget ourselves. Too often, we place our most fervent callings last, shuffling our sources of joy to the back of the line because there aren’t enough hours in the day. When we starve our talents and interests, lock down our emotions and neglect our spiritual needs, we become energetically malnourished, and from this famished core, have little from which to draw. Sometimes we are so invested in mothering the well-being of others that we forget to do the same for ourselves. It is not selfish to tend to our own potential to thrive. It is a beautiful necessity, and we are worth it. Marlaina Donato is a mind-body-spirit author, composer and artist. Connect at WildflowerLady.com.

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Women’s Wellness Entrepreneurs Share Experiences in Healing by Sheila Julson The growth of female entrepreneurship, up nearly 50 percent since January 2020, includes exponential expansion in women-owned holistic and wellness businesses. North Texas is no exception, and these five enterprising women describe how they find balance while running a business.

D

r. Toni Engram integrates holistic principles such as nutrition and prevention with biological dentistry at Flourish Dental Boutique. Dr. Toni Engram Since opening in June 2020, she has noticed more solo, women-owned businesses throughout the Dallas-Fort Worth Metroplex. “Women have always been drawn to the healing arts. The world has changed over the last couple of years, and I think it made a lot of people—women and men—reevaluate their careers and how they spend their time. They are choosing professions that are not only more flexible, but also more in line with their values,” she says. Many wellness entrepreneurs were inspired to pursue a career in holistic health after a personal experience or trauma led them into the holistic arena. “So many times, your mess becomes your message,” Engram affirms. “Your own experience can be a powerful tool to help other people along their healing journey.” Engram was in the process of planning and opening her new office shortly before COVID-19 turned the world upside-down. Myriad delays in construc-

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tion and supply chain issues caused much stress, but Engram says she managed it by focusing on what she could control, rather than things that were beyond her control. “I just shifted my focus to eating well, spending time with family, exercising more and breathing.” She used those same stress management tools when ice storms froze most of Texas last February, disrupting her business cash flow. Engram observes. “Women tend to be the ones keeping everything together. Family dynamics have changed a lot over the past two years. We’ve seen death and illnesses. Often, my patients need to vent, and it really helps to provide a listening ear.” Engram provides resources that might not be expected at a dental office, such as referrals to therapists specializing in post-traumatic stress disorder, assisted living and elder care services. She says, “There are lots of ways to be helpful, but mostly it’s about listening and allowing patients space to process emotions.” Most strides in health care, particularly in the holistic realm, are driven by women, observes Dr. Phyllis Gee. “Women are often the caregivers and manage family Dr. Phyllis Gee

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health, so they’re often more sensitive to what’s going on around them. When women don’t find answers that we’re looking for, we seek them out. When we find them, we feel a need to share that information.” She believes sharing personal stories is particularly beneficial for natural wellness modalities, as it helps lead to a patient-practitioner partnership. Gee’s business was also adversely affected by pandemic shutdowns. The February 2021 ice storm destroyed the Willowbend Health & Wellness functional medicine clinic that she had opened just two years prior. The rebuilding process was grueling, but Gee says that in a roundabout way, those challenges helped her find her true purpose. “I did a prolonged detox for 90 days. I started exercising more consistently by getting out with my husband and daughter to rediscover nature. I became more consistent with my morning routine of devotion and affirmation, along with healthier eating and intermittent fasting, which I have continued,” she says. Gee’s previous experience with an autoimmune disease was the impetus for her embarking on a functional medicine journey. During the pandemic, she focused on her work in metabolic health and refocused on how to rebuild her business and serve more people by creating a comprehensive in-person program to address those issues. She recently added an all-virtual version called Restore Your Health Metabolic Reset Program.


In her Eco Friends Organic Pest Control business, Lin Ellis uses natural, plant-based pest control products and educates her clients about pest prevenLin Ellis tion measures to create eco-safe environments. Ellis’ description of what is driving more women toward entrepreneurship in holistic businesses is, “Their families.” She observes how women, being the primary caretakers, often consider the health of their children first and foremost. Before forming Eco Friends Organic Pest Control in 2009, Ellis had had an adverse reaction to chemical pest control products. She says that sharing those stories resonates with her clients This and adds to the education component of her business. “I tell them you could eat heathy and use non-chemical cleaning products, but if you have your carpets cleaned with chemical carpet cleaners and use chemical pest control, your babies and pets are crawling around on floors and absorbing those toxins through their skin,” she explains. Ellis heads off a lot of work-related stress by being upfront, which creates realistic expectations. “I tell them you can’t get rid of ants by just spraying the baseboards and calling it day. We have to find the colony. More importantly, if the client is contributing to the problem, I will tell them. They can’t leave food out or not clean up. There’s no magic pill to get rid of bugs; clients have to work with us.”

Because women are so often good listeners, Ellis says she’s usually the one that fields client concerns. “They just want to be heard,” she says. “As mothers and as business owners, we’re the caregivers of everyone in the household. We make sure everything’s going to be all right so everyone will be happy and healthy. That’s what a mother wants.” Jennifer Dillon recalls how her coworkers in the corporate world raised their eyebrows Jennifer Dillon during lunch

while she consumed kale salads and superfood shakes. Now through Ohzone Clinics, the ozone therapy business she formed in 2016, she’s surrounded by like-minded people. “They’re my wellness tribe,” she enthuses. “We help each other, and we collaborate to bring all different ideas to the table.” Dillon affirms that a desire to build a satisfying, inclusive workspace can be a key motivator for women to start wellness businesses. Another is a desire to share personal experience; Dillon’s interest in holistic modalities began when her family’s illnesses and were not served by conventional treatments. She recalls being skeptical of natural modalities, but after everyone’s health improved through therapies such as ozone, she was inspired to create a different kind of enterprise. By focusing on education and sharing her story with her clients, Dillon created an approachable space to help people. That compassion helps her bridge Western medicine and affordable alternative treat-

ments in an approachable setting. Owning any business comes with challenges, especially for single moms such as Dillon. “I’m dedicated to every client, and have been very hands-on since day one,” she says. “Balancing business growth while maintaining integrity is still a challenge. It’s trial and error, but I’m enjoying the journey of finding my worklife balance.” The independence of being a business owner is often prime motivation for people to take their education, degrees and certifications to the next Dr. Elizabeth Seymour level, including practice ownership, observes Dr. Elizabeth Seymour, of Environmental Health Center – Dallas. She notes that resources and help for working women has grown, along with overall social acceptance of women in the workplace. She is grateful that the Center already had solid telemedicine and phone consult protocols in place prior to the COVID-19 pandemic, so she and her staff were better suited to provide their functional medicine services during and after the shutdowns. “We went from 20 percent virtual visits to more than 50 percent during the pandemic,” she notes. “The blessing was that we already had medical records and office infrastructure in place for that, so it wasn’t a stark change. I think other health practitioners struggled with that if they already didn’t have a platform in place.” The telemedicine option also allows Sey-

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healing ways

Fending Off Fibroids NATURAL APPROACHES OFFER RELIEF

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by Marlaina Donato

O

ptimal reproductive health is key to our vitality, which is why living with uterine fibroids can be debilitating. Studies indicate that as many as 80 percent of American women develop these non-cancerous growths during their childbearing years. Oftentimes, the condition is free of symptoms, but an estimated 26 million women currently suffer from associated effects like chronic pelvic and back pain, frequent urination, excessive menstrual bleeding and a swollen abdomen. Also called myomas, fibroids can often be a hidden cause of infertility, even in asymptomatic cases. Asian women have a lower incidence of fibroids, while African American women are two to three times more likely to develop them than white women, particularly at a younger age. Genetics, obesity, estrogen-promoting foods and environmental toxins can fuel the fire of this condition, but a tailored, natural approach can minimize symptoms and for some, ward off the need for invasive surgery.

Happier Hormones Through Diet While there is no definitively known cause of fibroids, the most accepted theory is a disruption in the ratio between estrogen and progesterone. Italian researchers that examined data from 1990 to 2020 reported in the International Journal of Environmental Research and Public Health last year that diets deficient in fresh fruits, green vegetables and vitamin D increase the risk for the onset and formation of uterine fibroids. “I do believe prevention is important by avoiding the use of toxic cosmetics and cookware with chemical components, and by choosing lower-inflammatory foods,” says Crystal Fedele, a doctor of Chinese medicine who treats patients with acupuncture and 24

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Chinese herbs at her clinic, Holistic Women and Families Natural Health Center, in Port Orange, Florida. Conventionally farmed produce and farm-raised fish are treated with environmental estrogens to stimulate growth, which in turn contribute to estrogen dominance and an increased risk of fibroids in women that consume such foods. “It’s important to eliminate dairy and meat raised with synthetic hormones that can act like estrogen in the body,” advises Alisa Vitti, a New York City-based women’s hormone expert and author of In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life. “While no diet can guarantee fibroid prevention, altering the food you eat may help slow fibroid growth. When it comes to food, your first step is to remove inflammatory foods.” Vitti recommends opting for fiber-rich whole grains that aid in the elimination


of excess estrogen, as well as nixing gluten and all dairy products unless they are made from organic goat or sheep milk. “High insulin levels from white, starchy stuff—which acts like sugar in the body—is a factor in making fibroids grow,” she says. Cruciferous vegetables like broccoli, kale and bok choy are allies in the fight against fibroids by boosting detoxifying enzymes in the liver. Regular servings of sweet potatoes, carrots, apricots, pumpkin, spinach and other carotene-rich foods are also valuable.

Ancient Healing Modalities Traditional Chinese Medicine offers promising benefits, but when using recommended herbs, it’s important to seek out qualified practitioners rather than self-treat, advises Fedele. “In Chinese medicine, each case is individual, so herbal formulations are often constructed to treat the whole health of the person and modified as we see improvements,” she says. “We also use a lot of supplements that can help regulate hormones—DIM (diindolylmethane) and broccoli seed extract being two that are commonly used for estrogen-related disorders.” Fedele also recommends acupuncture, but says it is most effective when combined with herbals, supplements and dietary therapies. Susannah Neal, a licensed acupuncturist in Iowa City, Iowa, concurs, saying, “Chinese medicine is highly effective for rebalancing the flow or energy and breaking up old patterns of imbalances.” Neal, certified in the Arvigo Techniques of Maya Abdominal Therapy, attests to this gentle modality designed to invigorate the circulatory, lymphatic and nervous systems of the digestive and reproductive organs. “Fibroids may be a result of impaired blood flow in the uterus, and while many styles of massage use techniques to improve circulation, these techniques focus

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specifically on the reproductive and pelvic organs,” she says. According to Neal, one benefit of the Arvigo technique is regulation of the menstrual cycle. When applied regularly, the massage may reduce the size and severity of fibroids. In cases of larger, chronic or more severe fibroids, she says that three to six months of treatment or longer may be required, and in some cases will be used only as adjunctive treatment along with therapies prescribed by a medical doctor. No matter which alternative approach is taken, monitoring progress is key. Fedele says, “I usually suggest six months to a year of trying holistic options under the care of a licensed provider and then at that time re-evaluating the scenario.” Marlaina Donato is an author and multimedia artist. Connect at WildflowerLady.com.

STRATEGIES TO STAVE OFF FIBROIDS FROM HORMONE EXPERT AND AUTHOR ALISA VITTI: Eat to balance estrogen. Prioritize foods that help modulate and balance estrogen, like flax seeds, beans and whole grains. Pears and apples are liver-supporting foods that contain lots of fiber, along with a flavonoid named phloretin, which impairs tumor growth. Be mindful of alcohol and caffeine consumption. Just a couple of glasses of wine significantly raises estrogen levels. Coffee suppresses ovulation, thereby suppressing production of progesterone and increasing the likelihood of estrogen dominance. Organic, unprocessed soy in the form of tempeh and miso can be beneficial, with an anti-estrogenic effect on the uterus. Balance the microbiome. The microbiome contains a colony of bacteria that helps metabolize estrogen. When the good and bad bugs in the microbiome are out of balance, the estrobolome can’t do its job efficiently, and estrogen builds up. Another key to building and maintaining a healthy microbiome is supplementing with a high-quality probiotic.

Cut out the chemicals. Many chemical-free options are less expensive than conventional products, especially when bought in bulk. Use baking soda and vinegar to clean around the house. Refrain from treating the lawn with chemicals. Replace plastic food storage containers with glass and stainless steel options which last a lifetime and don’t leach harmful agents into comestibles. Opt for a shower curtain made of less-toxic materials than plastic. FROM ACUPUNCTURIST SUSANNAH NEAL: Fibroids that are smaller than two centimeters will respond more quickly to treatment and may only require the use of one or two modalities, such as monthly, professional, abdominal massage; self-care massage at home; and herbal medicine prescribed by a licensed herbalist for three months. Larger, more chronic and severe fibroids may require multiple modalities and a longer course of treatment in addition to these measures, including weekly acupuncture sessions and dietary recommendations. Three to six months of treatment may be required. Natural medicine understands and respects that each person’s ability and time required to heal is complex and must be individualized. May 2022

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healing ways

Acupuncture and Women’s Health by Sandra Yeyati

like bloating, emotional imbalance, sleep disorders and uterine contractions during embryo transfers.” Some women opt for a completely natural approach or have already tried IVF or IUI with no results, and in those cases, Liao explains, “Results vary when you only do acupuncture and herbal medicine. Some patients get pregnant quickly, but others take more than a few cycles. Everybody is different. It takes time to change their body’s constitution.”

Looking Younger

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or centuries, “To help a woman acupuncture and with fertility, I always Chinese medicine start by looking into the have been used to treat patient’s medical history, women’s health, and especially as it relates to in the United States, her attempts to conceive female patients are in previous years. We increasingly turning want to know the root to these modalities cause of the infertility. Is to fulfill a wide range it related to egg qualof objectives, from ity, poor circulation, resolving gynecological immune issues or hordisorders to attaining mone imbalance?” Liao facial rejuvenation. explains. “What we’re Mengdan “Miranda” doing is helping the Liao, a licensed acubody to work better. If puncturist and Chinese the patient has hormone medicine practitioner issues, then I work for Mengdan “Miranda” Liao at the Acupuncture & hormone balance. If she Integrative Medicine Center (AIMC), works has a low response from the ovaries, then I almost exclusively with women, specializing will use some herbal medicine or acupuncin fertility issues and cosmetic acupuncture. ture treatment to help with ovary response. Her approach involves a combination of tar- If the patient has uterus issues, like the geted acupuncture sessions and customized lining of the endometrium is too thin or herbal tea formulations, drawing from more too thick, then I will use herbal medicine than 400 Chinese herbs in the center’s phar- to improve the blood flow. It all depends on macy. She usually the patient’s needs.” sees patients two Liao may recommend that the patient to three times consult a specialist about intrauterine per week over a insemination (IUI) or in vitro fertilization few months to (IVF) options, although she is quick to note, monitor their “Research shows that IVF success rates are progress. 30 percent, depending on age, and acupuncture and herbal medicine can enhance those success rates to 70 percent. They can Improving Fertility also help reduce IVF-related side effects 26

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In addition to acupuncture, Liao uses two other methods to rejuvenate a woman’s countenance, jawline and neck: facial gua sha, the gentle scraping of a flat, jade stone over the skin in upward strokes, following the acupoints and meridians; and facial cupping, the application of small, soft suction cups around the face. “When people are stressed, it shows on the face,” Liao says. “These treatments help relax stiff muscles; promote tissue drainage; increase blood circulation; stimulate collagen production; brighten and even out skin tones; minimize the appearance of scars, fine lines and wrinkles; and decrease puffiness. I also use acupuncture needles on different parts of the body to restore your energy, release stress and improve the look of your face. And if you have acne on your cheek, we put five or 10 needles around that area to reduce local inflammation, promote blood flow and activate the skin healing process.” For best results, Liao recommends a series of sessions. “This isn’t a one-time treatment,” she explains. “Some patients see a difference right after treatment, but to keep and improve results, it takes a few weeks or months, followed by monthly or bimonthly maintenance visits.” The AIMC is located at 18601 LBJ Ste. 501, in Mesquite, and 1320 W. Walnut Hill N., in Irving. For appointments or more information, call 972-444-0660 or visit aimcdfw.com. Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.


Dr. Elisha G.I. Issues, IBS, Migraines

Dr. Chapa Dr. Jang Pediatrics

Vision Issues & Facial Paralysis

Trained in China, Korea & Japan Speaks Spanish, Chinese & Korean Dr. Kim Chronic Pain, Spine & Joint Issues

Dr. Miranda Women’s Health & Fertility

Helping those in Pain and Suffering using the best of Naturopathic and Eastern Medicine since 2009 Open 6 days a week - In-network with most insurances - Full Herbal Pharmacy Follow us on Instagram (ChapaOmd)

Locations in Irving & Mesquite | AIMCDFW.COM 972-444-0660

May 2022

27


green living

EASY CONTAINER GARDENING HOW TO GROW EDIBLES IN POTS AND PLANTERS

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by Maya Whitman

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ontainer gardening offers something for everyone, from beginners to seasoned green thumbs. Growing vegetables, flowers and herbs in pots can be cost-effective, inspiring and tailored for any urban balcony or country patio. The perks of planting in pots include a reduced risk of disease spreading from one crop to another, fewer critters helping themselves to a free lunch, and less weeding and overall work. For urban garden expert Mark Ridsdill Smith, in Newcastle upon Tyne, England, tending to plants has provided a sense of community. “When I lived in London, I knew almost no one on my street after 10 years, but when I started growing food by the front door, I was constantly chatting to passersby as I tended my tomatoes and squash,” says the author of The Vertical Veg Guide to Container Gardening, who also enjoys the practical side of making connections: swapping seeds, gifting produce and exchanging advice.

Fertile Foundations Vegetables like lettuce, tomatoes, peppers, eggplant, squash, radishes and beans are ideal for container gardens, and with a little know-how, other crops like watermelon and muskmelon can also thrive. “Many types of vegetables can be grown in pots if they are large enough to accommodate the root system, even potatoes,” says Lisa Hilgenberg, horticulturist at the Chicago Botanic Garden’s four-acre Regenstein Fruit & Vegetable Garden, in Glencoe, Illinois. Choosing pots with the right size and materials is an investment worth making, she notes. “Peppers and tomatoes prefer terra cotta pots. Many herbs thrive when root-bound and do well in smallish pots or grouped together in shallow bowls. Plants 28

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needing to climb can be trained to grow on a trellis placed in a container.” Melinda Myers, the Milwaukee-based author of Small Space Gardening and more than 20 gardening books, encourages gardeners to think outside the box. “Repurposing items is another way to add fun and plantable space. I have seen old teapots, coffee makers, washtubs, coolers and more converted into planters.” For the well-meaning, but sometimes absent-minded gardener, she recommends self-watering pots to reduce maintenance. “These containers have a water reservoir you keep filled. Water moves from the reservoir into the soil, so you need to water less often.”

Generational Nourishment Using high-quality potting soil is paramount and can be store-bought or made at home for less by combining pH-fostering


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peat moss, vermiculite and perlite. Plants started from seed are more nourishing for both people and the planet. “Some seeds thrive most when sown directly in the soil, and cilantro is one of them, as are all root vegetables, as well as beans and peas. Other seeds, like tomato and ground cherry, are best started indoors. Some seeds, like kale and basil, thrive either way,” explains Petra Page-Mann, co-owner of Fruition Seeds, an organic seed company in Naples, New York, that specializes in open-pollinated heirlooms and offers free online tutorials. Seeds can easily be saved for future plantings from crops such as beans, peas, cilantro, dill, sunflower and cosmos. “No one can save seeds better adapted to your garden than you,” she says. Children are prime candidates for container gardening, especially in cities. Smith muses, “Children get to smell and feel the whole plant—the extraordinary smell of tomato leaves, the bristles on zucchini—and they love getting their hands into the compost. I’ve witnessed children who rarely eat salad demolish a whole tray of fresh pea shoots in minutes!” For young gardeners, he recommends growing “pea shoots, new potatoes (they love digging them up), herbs like mint (to play with and make drinks and potions), alpine strawberries and sorrel.” Even gardeners with conventional suburban or country plots may find that container crops come in handy. “For those with plenty of garden space, it is a way to bring the garden to your back or front door,” says Myers. “Keeping pots of herbs and veggies close to the house makes harvesting and using fresh herbs and vegetables easier. I have 11 acres, but still use containers to test new plants and bring the garden to my front and back doors.” Page-Mann attests to willingness and possibility when she says, “Seeds, again and again, remind me that our imagination is the limit, that regional adaptation is the language of resilience and that we can grow so much more than we think possible.” Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

POT GARDENING TIPS FROM THE PROS FROM MELINDA MYERS, AUTHOR OF SMALL SPACE GARDENING: Mulch the containers. Covering the soil with an organic mulch like evergreen needles and shredded leaves helps conserve moisture and suppress weeds until the plants cover the soil surface. Use a slow-release, eco-friendly fertilizer. Incorporate it into pots at planting and if needed, make a second application mid-season. It’s a lot easier than applying a fast-release product every week or two. Incorporate organic wool pellets into the potting mix to reduce watering up to 25 percent and add air space, nutrients and organic matter to the soil. Tips on Types of Pots: Terra cotta pots are heavy and tend to dry out faster. Glazed ceramic pots hold water for long periods and are available in a variety of shapes and colors. Both should be moved indoors for the winter. Plastic pots come in a variety of colors, are lightweight and can often be left outdoors. Fiberglass is lightweight, pricey and designed to be left outdoors year-round. Metal is usually not a problem for northern gardeners and are quite trendy. For more information on galvanized steel safety, visit Seeds_for_Thought64596.pdf (ucanr.edu). FROM LISA HILGENBERG, CHICAGO BOTANIC GARDEN HORTICULTURIST: Climbing plants: Growing plants vertically is a great way to save space and add an architectural aesthetic to a container kitchen garden. Select a trellis to accommodate the type of climber. Peas and beans climb using tendrils that grow best around a thin fishing line netting; they won’t stay secure to an iron trellis. Some vining plants need help climbing, so they will need to be tied onto bamboo poles. Melons: The minimum diameter container is 12 inches for watermelon, provided it’s a smaller stature, bush-type cultivar. Generally, watermelons produce two melons per plant if they are provided with highly fertile, well-drained soils. Muskmelons can be trellised in pots. Apply organic fertilizer three times during the melon plant’s growth: when the vines begin to run, when the first flowers appear and after the first harvest. FROM AUTHOR MARK RIDSDILL SMITH: Seasonal favorites: Spring: new potatoes, kale, mangetout snow peas (edible pods) Summer: tomatoes, chilies, climbing French beans, Japanese wineberry Fall: arugula, kale, chard, apples

May 2022

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conscious eating

Intermittent Fasting Basics HOW TO IMPROVE HEALTH BY EATING LESS OFTEN

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by Sheila Julson

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asting has been part of religious and cultural practices since ancient times, but now it is entering into everyday American eating habits. Intermittent fasting (IF), which involves restraining from eating for periods ranging from hours to days, was the most popular dietary strategy among Americans in 2020, outpacing low-fat keto diets and “clean eating”, reports the International Food Information Council. About 10 percent of survey respondents reported that they were following IF diet procedures, usually for weight loss and better health. “Intermittent fasting is a lifestyle,” says Jerron Hill, an anesthesiologist, in Plano, Texas, who has practiced it for two years and found himself with more energy. “Many metabolic syndromes and diseases can be avoided by making IF a way of life.” Research on the health benefits of IF is ongoing, but Hill says that advantages include stabilized blood sugar levels, because 30

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insulin levels rise after eating meals. “In a fasted state, insulin levels fall, blood sugar stabilizes and fat stores can be utilized as a source of energy,” he says. Other benefits he cites include lowered blood pressure, decreased low-density lipoprotein, or “bad” LDL cholesterol, and lower triglycerides There are several IF methods. The 16/8 method is most popular and involves fasting for 16 hours and eating within an eight-hour window each day. The 5:2 plan is for those that would rather fast twice a week and eat regularly the other five days. Another method known as OMAD involves eating one meal a day. While most IF models do not restrict specific foods, they encourage the consumption of nourishing, satiating, whole foods. Snacking is discouraged.

Women’s Fasting Needs Differ “In the United States, 90 percent of Americans are metabolically


unhealthy. Fasting is one of many strategies that can help people improve their metabolic health. That translates to being a healthy weight and having balanced hormones,” says Cynthia Thurlow, a nurse practitioner in Washington, D.C., and founder of the Everyday Wellness Project, an online subscription plan. Her new book, Intermittent Fasting Transformation, integrates IF with women’s hormonal needs during every stage of life. “Women need to fast differently,” Thurlow emphasizes. “A woman in peak childbearing years under age 35 has to account and fast for her menstrual cycle, meaning her body is much more sensitive to macronutrient depletion or changes than a menopausal woman. Younger women need to limit fasting if they are already lean. They need to avoid fasting five to seven days prior to their menstrual cycle and remain attuned to messages their bodies send them in response to sleep, stress, nutrition and exercise.” In general, once women reach menopause, they experience less hormonal fluctuation and thus more flexibility to fast on a daily basis, she says, although they, too, should keep an eye on their experiences with sleep, stress, nutrition and exercise.

Planning for Success The word “fasting” often conjures up thoughts of hunger and starvation, but proper planning will leave us full and satisfied while practicing IF. “When you’re eating a balanced diet and not necessarily following a particular fad or specific type of diet, you can enjoy nourishing meals without restrictions and still practice IF,” says lifestyle coach Laura Fuentes, of Madisonville, Louisiana, author of the e-book Intermittent Fasting for Women. Fuentes recommends starting with the 16/8 model, because approximately half of the 16-hour fasting time is spent sleeping. “There’s also downtime in the evening while you’re preparing to sleep. In the morning, most of us are getting ready for work or getting kids off to school, and we don’t eat right away. Those hours are generally not focused on food.” When it’s time to eat, fasts should be broken with satiating, nutritious food, not a light snack. The first meal of the day should be nutritious, with protein and healthy fats. Breaking a fast with just an apple, or carrots and hummus, will lead to hunger and eventual snacking. A common misnomer is that we must eat ketogenic or lowcarb diets while practicing IF. While carbs need to be considered, Thurlow emphasizes eating nutrient-dense, whole foods and fewer processed foods, whether they are part of keto, paleo, omnivore or vegetarian diets. Some people practice “clean” fasting by consuming only water, black tea or other calorie-free beverages during the fasting time. Others prefer “dirty” fasting and might consume a handful of grapes, walnuts or other foods or beverages containing less than 50 calories during the fast. “I like patients to understand the value of a clean fast,” Thurlow says. “People might think 50 calories doesn’t count, but that is food, and that does break a fast.” Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country. May 2022

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MEDITERRANEAN CHICKEN FARRO BOWLS 1 cup cooked farro 3 cups water or stock ½ tsp salt 1 lb boneless, skinless chicken breasts (2 large breasts) 3 Tbsp olive oil Zest of 1 lemon 2 Tbsp lemon juice 2 cloves garlic, grated 1 tsp dried oregano ½ tsp kosher salt ¼ tsp black pepper 1 Tbsp olive oil 1 pint cherry tomatoes, halved 2 cups chopped cucumber 1 cup kalamata olives, pitted and sliced

HEALTHY BREAKFAST SALAD

½ red onion, sliced 1 cup tzatziki sauce, purchased ready-made or prepared from the following recipe ½ cup crumbled feta cheese Lemon wedges, for serving Fresh dill and parsley for garnish (optional) Tzatziki Sauce 1 cucumber 1 garlic clove 1 cup plain yogurt ½ tsp salt ½ tsp lemon juice ¼ tsp dried dill Rinse and drain farro, then place it in a pot with salt and enough water to cover. Bring to a boil; reduce heat to medium-low and simmer for 30 minutes. Drain any excess water.

2 medium sweet potatoes, cubed 1 red bell pepper, sliced into strips Olive oil ½ tsp salt ½ tsp garlic powder Black pepper to taste 6 cups arugula, baby spinach or green blend 4 strips bacon, cooked and coarsely chopped 4 eggs 1 avocado, peeled and sliced Preheat the oven to 400° F and line a large baking sheet with parchment paper. Place the sweet potato and bell pepper onto the baking sheet, drizzle with 1 tablespoon olive oil and season with salt, garlic powder and black pepper. Toss to combine. Bake for 20 to 25 minutes or until the sweet potatoes are tender when poked with a fork. Remove from oven and set aside.

In a gallon-size zip Spray a non-stick pan and cook eggs sunny side-up over bag, combine medium heat. Assemble the salads by placing a large handful chicken of greens in each bowl and topping with roasted veggies, fried breasts, olive egg, bacon pieces and avocado slices. oil, lemon zest, lemon Recipe courtesy of Laura Fuentes. juice, garlic, oregano, salt and pepper. Marinate for four hours or overnight. In a large skillet, heat olive oil over medium-high heat, add the chicken breasts into the skillet and cook for 7 minutes, flip and continue to cook for another 5 to 7 minutes until the internal temperature has reached 165° F. Discard marinade. Remove chicken from pan and wait 5 minutes before slicing. To assemble the bowls, place a bed of farro at the bottom of the bowl. Top with sliced chicken, tomatoes, cucumber, olives, red onion, tzatziki sauce and feta cheese. Sprinkle with parsley and dill and serve with lemon wedges. Tzatziki sauce: Line a large bowl with a mesh strainer, place a paper towel into the strainer. Use a grater to grate the cucumber and garlic clove. Transfer to the strainer to remove the excess moisture. In a medium bowl, combine the shredded cucumber, garlic, yogurt, salt, lemon juice and dill. Stir to combine and refrigerate for an hour before serving. Recipe courtesy of Laura Fuentes. 32

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business spotlight

The Energy Shop Wellness Center

Advancing the Balancing Effects of Biofeedback by Sheila Julson

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mericans, in general, are high achievers, but that frequently comes with a cost to the body and the mind,” observes Dr. Alisa Rich, founder of The Energy Shop Wellness Center. “Stress can cause premature aging and reduce the number of natural years due to disease and dysfunction. Balancing the body’s energy and limiting stress creates a healthier body and calm mind, which reduces the appearance and feeling of premature aging.” To correct the body’s imbalances, Rich offers L.I.F.E. System biofeedback therapy, a non-invasive, non-pharmaceutical mind-body treatment in which patients are trained to control how their bodies function. First discovered during the late 1960s, biofeedback has been used for decades to balance ADD/ADHD, PTSD, anxiety and addictions. Rich had personally used biofeedback to treat nerve damage. Impressed by the results and how it helped relieve her partial facial paralysis, she studied to become a master biofeedback practitioner. The L.I.F.E. System is a unique biofeedback device where no client participation or game playing is involved.

Rather, it works on a quantum level through an information exchange with the body, helping it return to a natural state of health. Information exchange is achieved by attaching a wire harnesses to the forehead, ankles and wrists. The harnesses are made of conductive silicone, which allows for low-current electrical communication through a computer USB port and a multi-functional interface box. The testing and assessment phases of a client’s biofeedback response is measured in response to nearly 7,000 separate items, based upon the relationship between action (applying a challenge to the patient), and measuring the reaction of the human body as it answers the challenge. The L.I.F.E. System records energy disturbances and analyzes these results. The L.I.F.E. System practitioner can then review the health assessment with the client. Biofeedback has also been used to promote “gracious aging,” such as rejuvenation of the skin. Rich says recent advancements the L.I.F.E. System technology includes facial toning technology, based on Chinese meridians, that

have shown remarked improvement in skin quality, texture and visual tightening, as well as skin brightness. “In addition, the L.I.F.E. system features numerous programs that feed the body with frequencies natural to the human body to remove stress, and balance the body so it can heal itself,” Rich adds. L.I.F.E. System visits can be done in person at The Energy Shop locations, or via mobile visits at clients’ homes. While the COVID-19 pandemic has been devastating to all facets of life over the past two years, Rich notes one benefit to the recent pandemic is that people are becoming more proactive with taking care of the bodies, rather than waiting until they are sick. “I hear from my clients they are making better food choices to support a strong immune system, taking supplements, getting more rest and integrating alternative health providers into their regular health regime,” she says. Rich explains that the use of biofeedback integrated with traditional medicine in Europe has shown its ability to compliment and support many stress effects of traditional therapies. In the United States, she anticipates the opportunity to advance the use of biofeedback within conventional medicine over the next few decades. Rich envisions opening additional offices over the next year. “We are looking for caring people who have a desire to help people feel better, and have a curious mind and a passion for learning. As a Master Biofeedback Practitioner and Trainer, I love teaching and guiding people to a rewarding career in biofeedback.” The Energy Shop Wellness Center is located at 6860 N. Dallas Pkwy., Ste. 200, in Plano, and in Grandbury. For more information, call 972381-2700 or visit EnergyVitalityLife.com. May 2022

33


healthy kids

The Blended Family TIPS FOR CREATING A SUCCESSFUL STEPFAMILY by Ronica O’Hara

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he Brady Bunch aside, blended families seldom look like TV sitcoms. They often come with a cast of characters—freshly remarried parents, a number of kids and step-kids, up to four sets of relatives and exes in the wings—all with their own needs, hopes and issues. One in six children today lives in a blended family, so the stakes are high for their well-being, and yet, understandably, two out of three blended marriages fail. They don’t have to, says Kimberly King, a children’s book author in Fairfield, Connecticut, who was raised in blended families and as a parent, now has her own blended batch of kids. “Blended families work when parents plan for challenges, have space for disagreements and have an incredible amount of patience and love. But they are not for the faint of heart!" she says. Therapists and blended-family veterans offer advice for those on this important journey:

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Go slow and steady. It can take two to four years for a blended family to adjust to living together, counsels the American Psychological Association. The process can be particularly hard for youngsters from 10 to 14. “Don’t pressure the children. If they don’t want to call you Mom or Dad, don’t take it personally. They have their own biological parent whom they love, and they didn’t ask for their parents to get divorced. Stay positive and realize that time itself is an important factor,” counsels Rabbi Shlomo Slatkin, a licensed clinical professional counselor, in Baltimore, and founder, with his wife, Rivka, of TheMarriageRestorationProject.com.


Determine discipline roles. “My husband and I thought we were total failures because we couldn’t agree on how to parent his son. To save our marriage, we agreed that I would ‘resign’ as the boy’s mother and allow my husband free rein to parent as he saw fit,” recalls Nancy Landrum, a relationship coach in Murrieta, California, and author of Stepping TwoGether: Building a Strong Stepfamily. Studies show that blended families work best when each parent disciplines his or her own child, while the stepparent works to develop affectionate bonds with their stepchild and serves as the child’s sounding board, particularly in the beginning. “One of the worst things you can do as a stepparent is talk negatively about your stepchild to the bio-parent. Nothing will strain a relationship more quickly,” says King. Keep an eye out for turning points. In a classic 1999 study in the Journal of Social and Personal Relationships, University of Iowa researchers reported on factors they called “turning points” that can knit a blended family together. These include celebrating holidays and special events together, perhaps by creating new rituals; spending quality time together, even doing such ordinary things as shopping or watching a football game, either as a family or as a parent-stepchild activity; and pulling together over a family crisis. On the other hand, unresolved conflict among parents and children drives families apart. “The best thing my dad did to blend our post-divorce, new family was take us on a four-day hike to Mount Washington,” recalls King. “We hiked, talked, helped each other, suffered, whined, got wet, struggled, laughed, slipped, learned campfire songs, slept in bunks and found a new respect for teamwork, nature, overcoming adversity, and our stepmother!”

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Give talking a chance. Over shared meals, board games, nature hikes and everyday activities, stepfamilies can build bonds with each other. Having regular meetings to hash out problems also strengthens a new family unit. King’s family uses the summer camp strategy of the talking stick. “When you have the talking stick, it is your turn to talk and everyone else has to pay attention and listen. No interruptions,” she says. They also keep a family journal in which kids can write out their problems, enabling parents to respond in writing or conversation.

DEEP TALKING

Deepening the Dialogue When the going gets tough in a blended family, an Oprah Winfrey-endorsed dialogue technique known as Imago Therapy can help transform animosity into harmony. As laid out by relationship therapist Harville Hendrix in his New York Times bestseller Getting the Love You Want, it involves specific conversational steps that ensure each side is heard and responded to with empathy. “Imago is effective for parents of blended families because it teaches them to listen and validate the feelings of the children, as well as to better communicate with each other about the challenges,” says Rabbi Shlomo Slatkin, of Baltimore, whose own marriage was saved by the process and who, with his wife Rivka, teaches it to couples. “If your children are not adjusting well, it is important to be able to give them a voice. The Imago dialogue process does just that, without judgment.” The three basic steps include: Mirroring. Person number one describes the problem in a few sentences, using “I” and feeling words. For example, “I feel shut out when you pick up your phone when I’m talking.” Person number two repeats it back as closely as possible. “You feel shut out when I pick up my phone when you’re talking.” It may take a few attempts to get it right. Person number two then asks if there’s more to that feeling, and again repeats the phrases back. Validating. Person number two responds showing respect for the problem, with words like, “I can see why …” Showing Empathy. Person number two searches for the place inside himself or herself that connects with person number one’s concerns. “I get upset, too, when it feels like someone cuts off a conversation.” Then, they reverse positions and go through it again. Demonstrations can be found on YouTube and worksheets can be viewed at PositivePsychology.com/imago-therapy.

Don’t give up. “For me, the time I knew it was going to work forever was actually directly after one of our lowest points,” says Brooke Carlock Lobaugh, of Lititz, Pennsylvania, a teacher and creator of TheBlendedMess.com, an online resource for stepfamilies. “We had separated, and we just both really missed each other and missed the family, and we realized that the kids would eventually get older and our problems would lessen, and that we needed to choose each other, over and over again. I realized that if our separation led to another divorce, I would either be alone or find someone new with a new set of problems, and I wanted to fix the problems with the person I loved. We haven’t looked back since.” Health and wellness writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com. May 2022

35


fit body

Staying Hydrated IT’S NOT JUST ABOUT DRINKING WATER by Sandra Yeyati

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aintaining proper hydration is one of the most important measures we can take to benefit our health. “The human body is made up of 55 to 75 percent water, and proper fluid levels are essential for many important body functions, including nutrient and oxygen transportation, temperature regulation, blood pressure stabilization, removal of waste from the body and muscle repair,” says Josh Axe, a Nashville-based clinical nutritionist and doctor of chiropractic and natural medicine. “Drinking enough water allows for healthy digestion and detoxification, supports hunger control and improves the appearance of your skin, eyes and hair.” Throughout the day, our bodies expend liquid to perform these vital functions. “Dehydration occurs when you lose more bodily fluids than you consume,” says Axe, the author of Ancient Remedies and founder of DrAxe.com. “Your body needs water and electrolytes replenished, otherwise you’ll experience symptoms such as dry mouth, thirst, muscle weakness and spasms, headache, dizziness, nausea and fatigue.” “How we live today is why we’re so much more dehydrated than we were 30 to 50 years ago,” says Dana Cohen, a New York City integrative medicine physician and co-author of Quench. “Air conditioning and heating are so drying. Electronics, prescription drugs, processed foods, fluorescent lighting—all these things coming at us and affecting our cells—are sucking the hydration out of our environments and out of us.” According to Cohen—the risks of day-in-day-out, low-grade dehydration—the kind most of us experience—include constipation, joint pain, stiffness, brain fog and cognition problems. “There’s some evidence that it is also a risk factor for diabetes, Alzheimer’s and certain cancers like colon and kidney cancers,” she adds.

Optimum hydration is more nuanced than simply drinking eight to 10 eightounce glasses of water a day. It depends on our body size, age, diet and level of physical activity or exposure to hot temperatures, Axe says. He recommends more fluids for women that are pregnant or breastfeeding, teenagers that are developing quickly and people on medications like antibiotics, diuretics, hormone pills, blood pressure medications and cancer treatments. Cohen points to a few reliable markers: “We’re meant to urinate every 36

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How to Hydrate


to store energy like a battery. Getting more of this structured water by eating plants should be your goal, so your body and your cells are better hydrated.”

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Best Fluids to Drink

two to three hours throughout the day, and you want the color of your urine to be strong, but not too orange or too brown, which indicates dehydration, and not crystal-clear, because you could be over-hydrating.” In her book Quench, Cohen delineates a five-day plan to optimize hydration. Start every day with a big glass of water, which can include a squeeze of lemon and a pinch of real salt (pink or sea salt, not processed table salt). Drink a glass of water before every meal. “For people who are trying to lose weight, a few published studies suggest that this will help them lose five additional pounds over a three-month period when dieting,” she says. When feeling hungry, drink a glass of water. We often mistake hunger for thirst. Consume one or two green smoothies a day made with a blend of greens, water and added ingredients to taste. This will incorporate a healthy amount of daily fiber, which helps to absorb and hold on to water. Add what Cohen calls “micro-movements” throughout the day, such as nodding the head up and down, rotating the wrists and ankles, scrunching fingers and toes or twisting the torso. “These little movements help to move fluid throughout the body and lubricate joints,” she explains.

chini and tomatoes. Cohen recommends one to two tablespoons of chia seeds mixed into a liquid every day. “They’re incredibly hydrating. If you soak chia seeds in water, they form this gel-like structure on them. Thanks to some fascinating research by Dr. Gerald Pollack from the University of Washington, in Seattle, this gel water, which has different properties from regular H2O, is believed

“The best option is purified water that goes through a filtering process to remove chemical pollutants, bacteria, fungi and algae, but still has beneficial minerals,” Axe says. Both Axe and Cohen recommend the Environmental Working Group’s water filter guide (ewg.org) to find the best at-home system for every budget, as well as its database that lists the safety of tap water in each U.S. zip code. “The research shows that under four cups of coffee a day is not a diuretic, so it does contribute to your hydration; anything above four cups starts to become a diuretic and goes against you,” Cohen notes, adding that herbal teas are always a great hydrating option with added medicinal properties. Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

With this ad. Expires 6/30/22.

Hydrating Foods According to Axe, some foods are naturally hydrating, including coconut water, melons, celery, cucumber, kiwi, citrus fruits, carrots, bell peppers, berries, lettuce, avocado, zucMay 2022

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wise words

Jeffrey Bland on

Rejuvenating Our Immune System by Sandra Yeyati

What is Immuno-Rejuvenation? Recent discoveries show that exposure to things like a toxin, a serious viral infection or even post-traumatic stress syndrome may create an alarm reaction in our immune system, and the memory of that gets encoded in something called the epigenetic programming of our immune system, becoming a controller of how the immune system functions. This new state of alarm is passed on from immune cell to immune cell, locking the immune system into an imbalanced state that is tipped either towards too much response, which we call inflammation, or too little response, which is immune suppression and increased risk to infection. A balanced immune system, on the other hand, is resilient and capable of moving forward and backward depending on the exposure that the individual is living through. We believe we can activate Immuno-Rejuvenation through a process built into our body’s system of renewal called autophagy. Its discovery won a Nobel Prize in medicine and physiology in 2016. In the immune system, autophagy selectively prunes damaged cells that are carrying bad epigenetic messages, allowing cells that are not predestined to be alarmed to take over, leading to a rejuvenated, balanced immune system that can be more resilient to the environment and isn’t overreacting or under-reacting, while still working as you would like it—to defend us.

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How can we reset our immune system?

There are two parts to our immune system. One is the adaptive immune system, which produces antibodies that remember what we were exposed to in terms of viruses or bacteria, and can mount a response if we are reinfected. The other, the innate immune system, is the first line of defense, found on our mucosal surfaces like our gastrointestinal tract, our respiratory tract or on our skin. In the last five to 10 years, immunologists have discovered that the innate immune system can be epigenetically retrained to be more in balance through things like time-restricted feeding, regular activity or exercise, predictably getting into REM sleep and the incorporation of plant-derived nutrients called phytochemicals into our diet, which are believed to activate selective autophagy processes. In conjunction with these lifestyle principles, you want to remove exposure to specific chemicals, including agrochemicals, airborne pollutants, heavy metals—things known to increase inflammation. The innate immune system is cleansed in part through the activity of the lymphatic system, which is circulated by physical motion. If we’re not moving, our lymphatic system becomes sluggish. Many types of physical medicine—massage, acupuncture, manipulation, chiropractic—are ways of activating lymphatic draining. This is a very important additional component for the improvement of our immune function. At Big Bold Health, we put together resources to take people through an assessment of their own immune system by

quangho/Shutterstock.com

K

nown worldwide as the founder of functional medicine, Jeffrey Bland, Ph.D., began his career as a professor of biochemistry at the University of Puget Sound, in Tacoma, Washington. In the 1980s, he was chosen by Nobel laureate Linus Pauling to serve as director of nutritional research at the Linus Pauling Institute of Science and Medicine. Bland’s expertise and visionary influence helped to popularize science-based nutrition and establish standards for evidence-based formulations, quality ingredient sourcing and ethical manufacturing practices in the natural products industry. Bland is the author of more than 100 peer-reviewed research publications and several bestselling books, most notably The Disease Delusion. His latest project is Big Bold Health, a company designed to transform the way people think about the immune system.


answering a questionnaire and a host of educational assets including videos, podcasts, blogs, recipes and more. You can access these for free on our website, BigBoldHealth.com.

What targeted, phytochemical-rich foods are you excited about?

Himalayan Tartary Buckwheat. Over the millennia of its evolution, this unique plant developed the ability to activate its immune system to defend itself against bugs, pollutants, poor soils, drought, sun. As a result, it has in its genes the ability to produce the highest level of immune-activating phytochemicals of any plant we know—50 to 100 times higher. Human clinical trials indicate that people who consume about 100 grams a day of the whole-meal Himalayan Tartary Buckwheat experience distinctive health advantages, reducing inflammation, lowering blood fats and blood sugar, and improving insulin sensitivity, all of which are conditions related to dysfunctions of the immune system.

How does the ImmunoRejuvenation concept relate to women’s health?

Women have evolved mechanisms to modulate the immune system to accommodate pregnancy, but that estrogen/androgen balance that controls pregnancy also influences their immune system, and we’re starting to learn how it can significantly influence immune cell aging and injury. So this

process of selective immune autophagy is very important in women who go on to have the most prevalent cases of autoimmunity, meaning they are more sensitive to some of these things that would produce an immune response that would be inflammatory. Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail. com.

EDITORIAL CALENDAR & MARKETING PLANNER june

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july

food connection

May 2022

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natural pet

Saving Birds from Cats SIMPLE STRATEGIES TO PROTECT FEATHERED FRIENDS by Karen Shaw Becker

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hen they’re roaming outdoors, domesticated cats turn into natural-born predators. According to the American Bird Conservancy, domestic felines are the number one human-caused threat to birds in the U.S., killing an estimated 2.4 billion birds every year. Cats have contributed to the extinction of 63 species of birds, mammals and reptiles in the wild. New studies suggest ways to let a cat enjoy the outdoors without endangering winged species.

A small study by the University of Northern British Columbia (UNBC) suggests that when bright, rainbow-colored ruff collars are placed on free-roaming cats, it reduces the number of birds they kill. Birds have excellent color vision, and the flashy collars work as an early warning system of impending stealth attacks. “To the bird, this rainbow color stands out like a sore thumb,” says Ken Otter, chair of the UNBC Department of Ecosystem Science and Management. “It’s the opposite of a hunter’s camo.” Another study at the UK University of Exeter focused on 219 cats whose owners regularly let them hunt outside. The researchers divided the cats into six groups, including a control group that didn’t change their habits. For 12 40

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Use Rainbow-Colored Ruff Collars


Have Them Hunt Indoors for Food

weeks, the owners took pictures of every animal their cats brought home and found that collar covers like those used in the Canadian study reduced the numbers of captured birds by 42 percent.

To ease boredom, give a cat opportunities to “hunt” for their food indoors. Try separating his daily portion of food into three to eight small meals, fed throughout the day in a variety of puzzle toys, or indoor hunting feeder mice. Or, hide his food bowls in various locations around the house. Start with one bowl in his usual spot, and then place his food portion into additional bowls in other areas where he is sure to find them. If there is more than one cat, keep the bowls in separate areas of the house.

Feed Them a Fresh Meat Diet The UK researchers found that when cats were fed a high-meat protein, grain-free food, they brought home 36 percent fewer dead birds and other wildlife. Because cats are strict carnivores, a balanced diet rich in fresh animal meat, fed raw or gently cooked (rather than rendered meat or meat meal), meets their nutritional needs and reduces their urge to kill prey animals. A feline family member will do best with a diet that replicates that of captured prey: high in moisture content with excellent-quality meat, moderate amounts of high-quality animal fat and a very low percentage of carbohydrates. This means absolutely no kibble.

Play with a Cat Daily Households in which owners engaged in five to 10 minutes of daily object play with their cats (using, for example, an interactive feather toy like Da Bird) reported a 25 percent decrease in captured prey, according to the UK researchers. “Cats who are young and still kittenish will play with almost anything. Older cats who’ve been around the block a few

The Salt Retreat

times and know how to hunt and play with their toys do tend to get bored more easily,” explains feline behaviorist Marci Koski, Ph.D. “I recommend having a number of different lures and wand toys in your toolbox.”

Avoid Cat Bells or Puzzle Feeders Cat bells have “no discernible effect” on cats’ prey catch, the UK researchers report. Puzzle feeders containing kibble actually increased killed prey by 33 percent, perhaps because of cats’ “inability to easily access food and resulting hunger or frustration,” they write.

Give Cats Safe Outdoor Access For reasons of safety and overall health and longevity, cats should be kept indoors, but with regular supervised access to the outdoors. Training her to walk on a harness and leash can be an ideal way to allow safe, controlled access to the great outdoors. An alternative is a catio (cat patio), which is a safe outdoor enclosure that allows a kitty secure access to the outdoors. The enclosure should be open-air, allowing the cat to feel fresh air and sunlight, but shielded enough to prevent escape or a predator from getting inside. It also keeps birds safe. Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals. For more information, visit DrKarenBecker.com.

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Dallas-Tarrant-Rockwall counties

calendar of events SUNDAY, MAY 1

SATURDAY, MAY 7

Bird Walk – 10am-12pm. Join us for a walk through the woods and native prairie meadow. Guides are Carrie Robinson and Ben Sandifer, both North Texas Master Naturalists. Free. Kiest Conservation Area, 2324 W Kiest Blvd, Dallas. FriendsOfOak CliffParks.org.

LBJ National Grasslands Hike – 9am12pm. Enjoy a hike to see some endemic Texas flora at the intersection between Fort Worth Prairie & Western Cross Timbers. $5 suggested donation. LBJ National Grasslands, 3142 US Hwy 287, Decatur. Registration required: Tinyurl.com/yckvrt8z. Hike with a Naturalist: Bat Night Hike – 7:30-9pm. Learn all about bats that live in the park. Search for bats throughout our night hike as well as learn about their adaptations. $20/person. Elmer W. Oliver Nature Park, 1650 Matlock Rd, Mansfield. Pre-registration required: Tinyurl.com/4y76hj25. TUESDAY, MAY 10

THURSDAY, MAY 5 E-Waste Recycling – 10:30am-1:30pm. Recycle computers, network and communications devices, CRTs and LCDs, point of sale equipment, wires and cables, other office equipment, consumer goods, batteries, appliances, and audio and video equipment. Free; some items have a disposal fee. Dallas College Mountain View Campus, 4849 W Illinois Ave, Dallas. Tinyurl.com/ mvaz4peh.

Dallas Sierra Club General Meeting – 7pm. Electronic Recycling Bonanza. Enjoy a presentation by Terry Shultz from United Electronic Recycling, a top-rated electronic recycling company headquartered locally in Coppell. Free. Brookhaven College, Bldg H, Geotechnology Institute, 3939 Valley View Ln, Farmers Branch. DallasSierraClub.org.

Forest Way, Dallas. Registration required: TrinityRiver.Audubon.org. World Migratory Bird Day Celebration – 8am-3pm. Tons of activities: guided bird walks, birding competition, live animal programs, crafts for kids, bird themed scavenger hunt, exhibits from local partners. Free. Trinity River Audubon Center, 6500 Great Trinity Forest Way, Dallas. Register: TrinityRiver.Audubon.org. SATURDAY, MAY 21 Morning Bird Walk – 7:30-8:15am. Bird Walks are back. Join us for a monthly bird walk and enjoy the grounds and our amazing, feathered friends. Trinity River Audubon Center, 6500 Great Trinity Forest Way, Dallas. Register: TrinityRiver. Audubon.org.

Online: Sprinkler Systems 101 – 9-10:30am. Class simplifies the parts and components of your in-ground sprinkler systems with easy-to-follow tips on how to operate and set your controller, plus get water saving tips. Free. Register: Rootedin.com. SATURDAY, MAY 14 Birder Bowl: World Migratory Bird Day – 7am. Join other bird enthusiasts to see who can spot the most bird species. Trinity River Audubon Center, 6500 Great Trinity

I am grateful to be a woman. I must have done something great in another life. ~Maya Angelou

ongoing events

sunday 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.

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 42

Dallas Metroplex Edition

Purification; 10-11:30am, Service. Ananda Dallas Meditation & Yoga Center, 4901 Keller Springs Rd, Ste 103, Addison. 972248-9126. AnandaDallas.org. Vegan Sunday Brunch at Spiral Diner – 9am-3pm. 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 the bliss of silence and stillness.

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Cosmic Cafe, 2912 Oak Lawn Ave, Dallas. 214-521-6157. CosmicCafeDallas.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. 214826-5683. DallasUnity.org. Greater Dallas Organic Garden Club – 2:30pm. 4th Sun (Jan-Sept). Each meeting includes a special speaker presentation covering many topics of interest to local gardeners. Free. North Haven Gardens,


monday

Online: Zen to Go – 12-12:45pm. MonThurs. 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. DallasMeditationCenter.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.

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.

tuesday Daily Harvest – 10-10:30am. Also Thurs. Join our horticulture team as they harvest fresh and seasonal produce in the garden. Included with garden admission or membership. Dallas Arboretum, 8525 Garland Rd, Dallas. Details: DallasArboretum.org.

Online: Ananda Yoga Sadhana Practice – 5:15-7:30pm. 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. 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.

Dallas Vegan Drinks – 6:30pm. Meets the 2nd Thurs each month at various veg-friendly locations for fellowship. Currently postponed. Facebook.com/DallasVeganDrinks.

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

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.

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.

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

saturday Coppell Farmers Market – 8am-12pm. Year-round market. 768 W Main St, Coppell. CoppellFarmersMarket.org. Morning Tai Chi – 8:30am. Join Tai Chi Chuan instructor George Deerfield for this interactive class in developing strength, balance, improved breathing. Unity of Dallas, 6525 Forest Ln, Dallas. UnityDallas.org.

Dallas-Tarrant-Rockwall counties

7700 Northaven Rd, Dallas. 214-363-5316. gdogc.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. Chakra Sound Meditation – 5-6:30pm. Includes chakra sounds and breathing techniques. Cosmic Cafe, 2912 Oak Lawn Ave, Dallas. 214-521-6157. CosmicCafeDallas. com. Online: Awakening Heart Meditation – 5-7pm. Interfaith mindfulness meditation, 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. 972-432-7871. DallasMeditationCenter. com. enter.com.

Second Saturday Guided Hike – 8:309:30am. Learn about our surrounding habitat while you enjoy a hike. All ages. Trinity River Audubon Center, 6500 Great Trinity Forest Way, Dallas. Registration required: TrinityRiver.Audubon.org. Pregnancy, Childbirth, Postpartum and Baby Classes – 6-7pm. Classes are held virtually online lead by our top AID instructors utilizing state of the art visual aids and activities to keep it fun and engaging while presenting the latest evidenced based material on each topic. $35/class. Childbirth-Classes.com.

May 2022

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Denton-Collin-Grayson-Cooke counties

calendar of events SUNDAY, MAY 1 Meadow Bird Walk – 7:30-9:30am. Birders of all skill levels welcome. A variety of birding habitats explored, and an excellent cross section of North Texas bird species can be counted. Free. Connemara Meadow Nature Preserve, South gated entrance, behind intersection of Bass & Roberta drs, Plano. ConnemaraConservancy.org. Plant Sale – 1-5pm. Offers a huge selection of the best plants for North Central Texas gardens: Natives, hard-to-find herbs and well-adapted plants. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum. org.

MONDAY, MAY 2 Meet the Meadow Introductory Trail Walk – 10-11am. An introductory trail walk which is appropriate for families and those new to The Meadow. Led by Texas Master Naturalists and Meadow Volunteers. Free. Details: ConnemaraConservancy.org. SATURDAY, MAY 7 Zip Line Day – 9am-12pm. Guests climb a 23-ft tree to our zip platform then proceed to a 487-ft Zip line. Purchase one ticket ($12 each) for each time you would like to travel down the zip line. Pre-registration required. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org. Tour: Smart Yards for North Texas – 10am-12pm. Join us for a stroll through the city’s demonstration gardens to learn which Texas-tough plants are well-adapted to our area and are the right choice for your yard. Group size for the 30-min tours is limited. Free. Environmental Education Center, 4116 W Plano Pkwy. Register: LiveGreenInPlano.obsres.com. Mariposas – 10am-2pm. Join the LLELA team for a day of learning, fun and entertainment as we celebrate butterflies. Includes kids’ activities, giveaways, speakers and demonstrations. Free. Thrive, 1950 S Valley Pkwy, Lewisville. llela.org. SUNDAY, MAY 8

which is appropriate for families and those new to The Meadow. Led by Texas Master Naturalists and Meadow Volunteers. Free. Details: Connemara Conservancy.org. WEDNESDAY, MAY 11 Sprinkler Spruce Up Webinar Series Part 1: Quick Fixes for Beginners – 6-7:30pm. Learn how and when to water, how to make simple sprinkler repairs and where to turn for help. Free. Register: LiveGreenInPlano.obsres.com.

Dallas Metroplex Edition

Sprinkler Spruce Up Webinar Series Part 2: DIY Drip Irrigation – 6-7:30pm. Learn the basics of drip irrigation, including the different types, necessary components, installation process and how to proceed whether you pursue a small DIY project or a large professional project. Free. Register: LiveGreenInPlano.obsres.com.

SATURDAY, MAY 14

WEDNESDAY, MAY 25

Bird Walk – 7:30-11:30am. Join an expert birder as we explore prime birding locations on LLELA’s nature trails. Ages 10 & up. $5/vehicle. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. Registration required: 972-219-3550 or llela.org.

Sprinkler Spruce Up Webinar Series Part 3: Take Control of Your Controller – 6-7:30pm. Learn how to make seasonal adjustments to your run times and how to master the “cycle and soak” watering method for maximum efficiency. Free. Register: LiveGreenInPlano.obsres.com.

planahead WEDNESDAY, JUNE 1

Spring Fest at Hagerman Refuge – 8am9pm. Enjoy a variety of activities, talks, tours and more. Hagerman National Wildlife Refuge, 6465 Refuge Rd, Sherman. 903-786-2826. FriendsOf Hagerman.com. All About Birds Family Event – 10am12pm. If your yard isn’t filled with a daily chorus of tweets and chirps, we have tips on making your landscape a must-visit destination for local birds. Free. Environmental Education Center, 4116 W Plano Pkwy. Register: LiveGreenInPlano.obsres.com. Night Hike – 8:30pm. Explore the thrilling sights, smells, and sounds of night with Heard Trail Guides. $12/member, $14/nonmember. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972-562-5566. HeardMuseum.org.

Meet the Meadow Introductory Trail Walk – 3-4pm. An introductory trail walk 44

WEDNESDAY, MAY 18

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Wildlife Friendly Landscapes Class – 6-8pm. Learn ways to attract and provide habitat for butterflies, songbirds, hummingbirds, bees and other beneficial animals that bring your landscape to life with activity. Free. Environmental Education Center, 4116 W Plano Pkwy. Register: LiveGreen InPlano.obsres.com.

I must have flowers always, always, always. ~Monet

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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 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.

sunday Frisco Fresh Market – 10am-4pm. Also Sat, 8am-4pm. Frisco Fresh Market, 9215 John W Elliott Dr, Frisco. 844-776-2753. FriscoFreshMarket.com. 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: 972-468-1331. 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. 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. Horizon UU Worship Service – 10:30am12pm. Horizon Unitarian Universalist Church, 1641 W Hebron Pkwy, Carrollton. 972-492-4940. Horizonuu.org. .

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.

tuesday

ate birders with bird spotting and identification techniques. Included in general admission; free/Heard Museum members. Heard Natural Science Museum & Wildlife Sanctuary, 1 Nature Pl, McKinney. 972562-5566. HeardMuseum.org. 1st Saturday Nature Walks – 10am-12pm. Monthly naturalist-led nature walk. Each season at LLELA is different, and we never know what we’ll find. All ages. $5/vehicle. Lewisville Lake Environmental Learning Area, 201 E Jones St, Lewisville. Registration required: 972-219-3550 or llela.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.

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 – 6:307:30pm. Guided by Vijay Moksha. A non-denominational mindfulness practice to evolve consciousness; to go beyond the mind using the mind itself. MysticManda laCenter.com.

saturday 2nd Saturday Bird Walk – Sept-June. 8-9:30am. Helps beginning and intermedi-

Denton-Collin-Grayson-Cooke counties

ongoing events

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community resource guide

FARMERS MARKET SAINT MICHAELS FARMERS MARKET

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.

ACUPUNCTURE NEW STAR CHIROPRACTIC & ACUPUNCTURE

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 37.

BRAIN HEALTH CERESET PLANO

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 3.

“The first blooms of spring always make my heart sing.” ~S. Brown CHIROPRACTIC NEW STAR CHIROPRACTIC & ACUPUNCTURE

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 37.

8011 Douglas Ave, Dallas 75225 SaintMichaelsMarket.com

EDUCATION DALLAS COLLEGE

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

THE HOCKADAY SCHOOL 11600 Welch Road, Dallas 214- 363-6311 Hockaday.org

Established almost 100 years ago, The Hockaday School provides a college preparatory educa-tion for girls; from pre-kindergarten to 12th grade, including Boarding school for grades 8-12. With an approximate enrollment of 1,000 students and a 10:1 student teacher ratio, Hockaday students enjoy a 100% acceptance rate to college.

Market opens every Saturday, from 8am to noon, April 17th through September 25th, plus 3rd Sat. of Oct, Nov, and Dec. Located in west parking lot of Saint Michaels Church. Local vendors and growers with 100% of products grown or made by them. Vendors adhere to CDC safety protocols. Masks provided; social distancing required.

FOOD N & P FARM & DAIRY, LLC

713 County Road 610, Farmersville 972-658-0291 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 JESUIT COLLEGE PREPARATORY SCHOOL OF DALLAS

MARSHALL GRAIN COMPANY GARDEN CENTER

12345 Inwood Rd, Dallas 972-387-8700 JesuitCP.org

3525 William D Tate Ave, Grapevine 76051 817-416-6600 MarshallGrain.com

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.

PARKER UNIVERSITY

Nature’s merchant since 1946, providing organic gardening expertise and supplies, plants for our Texas climate, pet supplies including a choice of raw diets, wet meals and kibbles; landscaping design and installation, classes, unique gifts, and the best customer service this side of DFW. Check out our events and weekly promos.

2540 Walnut Hill Ln, Dallas 75229 800-637-8337/214-902-2429 AskAdmissions@parker.edu NORTH HAVEN GARDENS Parker.edu 7700 Northaven Rd, Dallas More patients want alternative 214-363-5316 methods of treatment that are NHG.com healthy, holistic and non-invasive. Serving Dallas since Earning your degree from Parker 1951, NHG has grown University in Functional Nutriinto one of the most retion, Strength and Human Perforspected horticultural mance, Integrative Health can put you in position to Your Victory Garden Start establishments in North Texas by serving our cushelp them. Offering top level experience and accredfor a Lifetime of Health tomers with quality & andWellness value. Offering gardening ited by the Southern Association of Colleges and and plant education, concierge services, DIY classSchools, the Council on Chiropractic Education, and es, video library, gifts and more. See ad, back cover. the Commission of Massage Therapy Accreditation.

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Direct Seed Outdoors (O), Start Seeds Indoors (IN) Through August 15:

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LYNN DENTAL CARE

HEALTH CARE

Dr. D. Brock Lynn 6190 LBJ Freeway #900, Dallas 972-934-1400 LynnDentalCare.com

BAYLOR SCOTT & WHITE HEALTH CARE SYSTEM 1-800-4BAYLOR BaylorHealth.com/CancerCare 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.

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 2.

PRIMACARE

SMILE UP DENTISTRY

13 Locations in Dallas-Fort Worth Metroplex 888-286-4603 PrimaCare.com

Dr. Sonya Reddy 3000 FM 307, #300, Bartonville 940-301-0947 SmileUpDentistry.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.

Dr.Reddy believes oral health leads to overall health and function has to coincide with form. With 15 years of experience, providing quality and compassionate care for whole family. Dr.Reddy is an expert in sleep, apnea, implant and orthodontic care along with regular checkups and cleanings. We provide Smart protocol in removing toxic silver fillings. See ad, page 13

HOLISTIC DENTISTRY

TMJ PLUS WELLNESS CENTER

FLOURISH DENTAL BOUTIQUE

Dr. Becky Coats, DDS, MAGD, LVIF, FIDIA, FAACP 2631 Ira E Woods Ave, Grapevine 817-481-6888 TMJPlus.com

Dr. Toni Engram 415 State St #800, Richardson 75082 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 5.

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.

KOZLOW & ROWELL

HOLISTIC NURSING

Dr. Philip Kozlow Dr. Josh Rowell 5050 Quorum Dr, Suite 300, Dallas 972-458-2464 DallasDentist.net

ADVANCING HOLISTIC HEALTH HOLISTIC NURSING CERTIFICATION

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.

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Dallas Metroplex Edition

254-751-7111 AdvancingHolisticHealth.com

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 39.

NADallas.com

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 22.

INTEGRATIVE MEDICAL ENVIRONMENTAL HEALTH CENTER DALLAS Dr. Elizabeth Seymour, MD 399 Melrose Dr., Suite A, Richardson 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. See ad, page 23.

TENNANT INSTITUTE FOR INTEGRATIVE MEDICINE

Dr. Jerry Tennant MD, Medical Director 35 Veranda Lane, Ste 100, Colleyville 972-580-1156 TennantInstitute.us 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 50.

I have learned over the years that when one’s mind is made up, this diminishes fears; knowing what must be done does away with fear. ~Rosa Parks


NUTRITIONAL WELLNESS BACK2BASICS FUNCTIONAL NUTRITION BY NITI

Niti Shah, PT, MS, CNS, LDN 3365 Regent Blvd., Ste 130, Irving TX 75063 972-514-7956 Back2BasicsFXN.com Chronic diseases like obesity, diabetes, heart disease, autoimmunity have reached pandemic levels. My goal is to shift attention away from suppressing symptoms with drugs—to addressing the root cause of conditions with nutrition, supplementation, lifestyle change. As a Board-certified Clinical Nutritionist, I will show you the transformative power of a back to basics approach.

PAIN MANAGEMENT SENERGY MEDICAL GROUP

9901 Valley Ranch Pkwy East, Ste 1009 Irving 972-580-0545 Biomodulator@senergy.us Senergy.us 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, user-friendly 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 50.

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

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.

Think like a queen. A queen is not afraid to fail. Failure is another stepping-stone to greatness. ~Oprah Winfrey

RESTAURANTS

WELLNESS CENTERS

CELEBRATION RESTAURANT

OHZONE CLINICS

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

4300 MacArthur Ave #150, Dallas 214-434-1175 OhZoneClinics.com

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

Offering state of the art ozone therapy to clean your body inside and out, to refuel your body with clean oxygen to help build your immune system. Other wellness services offered include: Beauty Angel, Detoxification, Curewave laser therapy, IV therapy and supplements, much more. Call today for your $20 ozone treatment. See ad, page 5.

• Verlasso salmon raised in the clean waters of Patagonia

ROCKWALL COMPLETE HEALING & WELLNESS

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

SPIRITUAL

CelebrationRestaurant.com

2455 Ridge Road, Suite 151, Rockwall 972-771-8900 RockwallColonics.com

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

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.

“Our goal is to offer our community high-quality wellness services in an exceptionally comfortable and healing environment. We know that time-honored 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.

YOGA UNITY CHURCH OF SACHSE

CRESCENT YOGA STUDIO & ECO-BOUTIQUE

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.

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.

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972-992-8815

May 2022

49


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Dallas Metroplex Edition

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