Natural Healing Magazine

Page 1

Natural Healing Magazine

Issue 01 Sept - Oct 2021


The History of Diabetes Natural Health for Pets Health B enefits of F ruit Health B enefits of Vege tables Poetry for the So ul The He aling Powe r of Forgiv eness The Po wer of Fast ing

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ils ta e dd an n m io at .co m sy r a o E Inf de or lly! sMa f a e e sit tur et eb Na iab W D s te ing ur t o iabe inat i s Vi r d om u yo w.D ww




CONTENTS Page 6 Holistic Health in the News

Page 8 The Modern History of Diabetes

The Beginners Guide to Healing With Crystals Page 31

Page 9 Diabetes & Depression

4 Letter from the Publisher 5 List of Writers/Contact Us 10 The Holistic Approach to Child Healthcare 12 Keeping Your Pets Healthy 13 Fitness - How Exercise Heals 14 Healthy Benefits of Fruits & Vegetables 16 Poetry for the Soul Featuring Cathy Thurton & Velisa Oliver 18 My Testimony - Healing Breast Cancer By Carolyn Reades RN 19 Health Benefits of Mindful and Conscious Eating 20 Healthy Recipes 23 Forgiveness: The Greatest Gift You Can Give Yourself By Jo Ann Rotermund 24 Men's Health 25 What is Type 2 Diabetes 26 Water Fasting by Karen Rae Cook 28 Top 10 Benefits of Meditation

Page 32 Reiki Energy

29 Shamanic Transformational Healing by Ann Adam 30 10 Tips for Living Longer



It is my absolute pleasure and honor to welcome you to the “Natural Healing Magazine” as we kick off our maiden issue of what we believe will be a long and impactful endeavor. Our magazines will focus on health, wellness and fitness with an emphasis on living a holistically healthy lifestyle. We support individuals who want to prevent lifestyle diseases and medical conditions or who already have them but want to live a healthier lifestyle. The main goal of the “Natural Healing Magazine” is to popularize a lifestyle of health and well-being through preventative practices. The format is one of self-help designed to provide readers with basic information and valuable skill sets to help them make healthenhancing changes in their lives. Our magazine is unique. It’s the first every other month holistic health magazine designed to inspire, motivate and educate people on all aspects of health, wellness and fitness. We support healing for the body, mind, spirit and soul. We take a deeper look at the key elements that make us happy, healthy and successful – a combination of physical, mental, emotional, energetic and spiritual aspects, for a whole person approach. We take an informed, broad view of health and medicine, encompassing both ancient traditions and the latest scientific research, recognizing that we each need to be treated as individuals, rather than a checklist of symptoms. By bringing together this information, we aim to provide our readers with the tools to take responsibility for their own health and wellbeing, whether that involves nutrition, alternative therapies, lifestyle changes, talking therapies, spiritual development or allopathic medicine.



Natural Healing Magazine aims to become the go-to destination for reliable health information, with accessible but in depth studies of lifestyle diseases such as stress and type 2 diabetes, mental health issues such as depression and anxiety, ADHD, the autistic spectrum, aging, arthritis, cancer, gut health and auto-immune conditions. We also cover everything from Astrology to Yoga, via Reiki, Energy Healing, motivation, Higher Self and so much more. With contributions from leading authorities from the entire spectrum of medicine, health and wellbeing, real-life stories, practical techniques, self-help ideas, new discoveries and ancient traditions, Natural Healing Magazine blend expertise and the latest thinking in a fresh and accessible format.

Please share our magazine within your community, with your coworkers, friends, family and your favorite person. Sharon Fant, RN – CEO and Publisher of Natural Healing Magazine

Sharon G Fant

Contact Us Editor in Chief: Sharon G. Fant, RN Intern Writers/Page Designers: Alise Morgan Sandra Mustopa Jenny Lu Jenny Rae Tapia Leana Eugene Contributors: Cathy Thurton, Velisa Oliver, Carolyn Reades, Jo Ann Rotermund, Karen Rae Cook, Ann Adam CONTACT US FOR INFORMATION Questions, Subscriptions and Sponsorships: Call or Text: 281-216-7134 - Ask for Sharon Email:

ADVERTISING & SUBMISSIONS Advertise your products or services in our magazine and get more customers and clients: How to Advertise To advertise with Natural Healing Magazine or request a media kit, please contact us at 281-216-7134 or email us at Deadline for ads: 12th of the month Editorial Submissions Email articles, news items and ideas to Deadline for Editorial: The 12th of the month

Natural Healing Magazine Healing for the Body, Mind, Spirit and Soul A Holistic Health, Wellness & Fitness Magazine


HOLISTIC HEALING NEWS By Leana Eugene With the recent Covid-19 Pandemic, it is not uncommon for people to have heightened feelings of sadness, anxiety, and loneliness. According to the World Health Organization, 65-80% of people use holistic medicine as a primary form of health care. Some people who have turned to holistic healing in wake of the pandemic have reported using herbal remedies and therapies such as oleandrin, teas, and tinctures. Herbal remedies and natural supplements can help promote a healthy immune system; they can also be used to help alleviate symptoms. Some herbal remedies also have anti-viral properties. The following are some natural remedies that can be found in most people’s kitchen which can help prevent and treat symptoms of covid-19: -Thyme: used for coughs -Chili pepper: alleviates flu like symptoms -Garlic and onions: anti-viral -Ginger and turmeric: antiinflammatory and aids with muscle aches and fevers -Herbal teas: helps with hydration -Avoid sugary foods, refined carbohydrates, processed foods and vegetable oils.


While these natural remedies can help directly with the prevention of Covid-19, further holistic practices can help overcome the mental challenges that have been brought on by the pandemic. Meditation and yoga are thought to help combat stress and depression. Reducing stress helps promote a healthy immune system, which in turn reduces the risk of covid-19. Taking care of your mind is taking care of your body.


By 2050, it is projected that globally 152 million people will be living with Alzheimer’s disease. As of today there is no cure for this disease as it affects millions of people. A review in the Journal of Alzheimer’s Disease, published by IOS Press, explores research using various holistic practices that may potentially reduce risk factors for Alzheimer’s disease. These practices include spiritual fitness and Kirtan Kriya. Research suggests that spiritual practices may have the ability to preserve cognitive function as people age (ScienceDaily, 2021). Spiritual fitness refers to the concept centered around psychological and spiritual wellbeing. Promoting psychological and spiritual wellbeing can affect brain function and cognition. Being spiritually fit means that your beliefs and practices strengthen your meaning of hope and purpose. Being spiritually fit is fundamental to improving your overall wellness. Spiritual fitness is a novel aspect of preventing Alzheimer’s disease (ScienceDaily, 2021). Kirtan Kriya is a meditation that has been practiced for thousands of years, stemming from the Kundalini yoga tradition. Clinical research has revealed that practicing Kirtan Kriya for about 12 minutes daily improves cognition. This research has also revealed that this meditation can help memory function in the brain. Often, Kirtan Kriya is referred to as a singing exercise because it involves singing the sounds, Saa Taa Naa Maa while simultaneously performing finger movements. It has been shown that both of these alternative methods, spiritual fitness and Kirtan Kriya, can help reduce and manage stress which in turn can help reduce the risk of Alzheimer’s disease (Alzheimer’s Research and Prevention Foundation, 2021). In order to learn more about how to follow Kirtan Kriya and spiritual fitness, visit .



1921: Frederick Banting and Charles Best discovered the effects of insulin by testing on dogs. James Collin later purified it for use in humans. 1923: The companies Eli Lilly and Company and Nordisk Insulin Laboratorium started the first commercial production of insulin. 1936: Hans Hagedorn and colleagues discovered “Neutral Protamine Hagedorn” (NPH) insulin which allowed the effects of insulin to last longer. 1941: Tablets for testing urine glucose and urine test strips became widely available for the first time. 1949: Rachmiel Levine discovered that insulin is a mechanism that allows glucose to be transported into cells. 1955: Sulfonylureas, an oral medication class that stimulates the pancreas to release more insulin, became available. 1961: Glucogen, a hormone that raises glucose levels, was introduced as a treatment for severe hypoglycemia. 1966: The first pancreas transplant was performed. 1970: The first glucose meter was introduced in doctors’ offices. 1971: Insulin receptors were discovered on cell membranes. It showed how insulin resistance in type 2 diabetes could occur. 1977: The A1C test was developed to measure glycosylated hemoglobin. 1978: E. Coli bacteria was induced to produce insulin identical to human insulin by City of Hope National Medical Center and Genentech Inc. It was approved in 1982. 1979: The National Diabetes Data Group developed a new diabetes classification including Type 1, Type 2, Type 3, and Type 4. 1980: The US Department of Health and Human Services and the US Department of Agriculture created the first evidence-based diet recommendations to improve health outcomes. 1986: The disparities in Type 2 diabetes were realized. It is much more common amongst African Americans, Mexican Americans, and Native Americans than among Caucasians. 1994: Metformin, the first recommended medication for Type 2 diabetics after diet and exercise is approved. 1998: A study from the United Kingdom found that tight control over blood sugar levels reduced the risk of complications. 2019: The first oral glucagon like peptide, GLP-1, agonist is approved by the FDA to improve glucose control and reduce complications approved by FDA.

As science continues to advance, the treatment of diabetes becomes better and better, and we love that. Diabetes is scary, but with the right knowledge and mindset, we can beat it instead of having it beat us.


Researched and Written By Jenny Lu

Diabetes and Depression

Diabetes and depression are both very prevalent in America and have different impacts on one’s health. People with diabetes are at a higher risk of getting depression. Surprisingly, if you have depression, you are at a much higher risk for developing Type 2 Diabetes (Castro 2020). According to a study done in 2014 by Professor Richard Holt, depression and diabetes are comorbid, meaning they frequently occur together, more often than not. It is thought that the psychological impact of diabetes can lead to developing depression. Those with diabetes can have health issues that worsen depression symptoms, while depression can lead to poor life decisions that are risk factors for diabetes. This includes unhealthy eating patterns, less exercise and weight gain. Additionally, depression can interfere with one’s ability to effectively manage their diabetes (Castro 2020). However, it is not impossible to manage both diabetes and depression. Improving one condition could simultaneously improve the other. There are different self-management programs for diabetes that are available. Diabetes SelfManagement Education and Support (DSMES) is a program that provides different services and skills to manage diabetes and related conditions. Different programs do exist and can be found through your doctor. Psychotherapy, specifically cognitive behavioral therapy, have reportedly improved symptoms of depression, which can result in managing one’s diabetes better. Additionally, medications are available for both depression and diabetes which can be given by a doctor to improve one’s quality of life. Traditional methods and therapies do not work for everyone, fortunately there are alternative methods to manage and even healing depression and diabetes. According to a review done by scholars one of the best forms of alternative healing for diabetes is medicinal plants (Pandey, 2011). These plants have healing properties and beneficial effects for different types of diabetes. Herbal remedies can also be used to treat depression. Other alternative therapies that can be used for both diabetes and depression include acupuncture, meditation, yoga, and hydrotherapy, which are therapeutic treatments such as saunas, steam baths, colonic cleansing, and other water cures. The most important thing to remind oneself, is that you are never helpless and both depression and diabetes can be managed to live your life how you wish. There are programs and tools to help people battle both of these conditions. If you or someone you know suffers from depression and/or diabetes seek help by contacting your doctor or diabetes educators.


The Holistic Approach to By: Sandra Mustopa

A child’s health is every parents concern and often parents want to avoid pharmaceutical medication for babies or young children or even want extra help alongside what their GP may be prescribing.

Let’s be completely honest with ourselves—the health of one’s child comes down to a million little moments— Fruit for lunch? A long nap? Stress over a math test? A holistic approach considers them all. From time-to-time, a child’s health comes down to a simple formula: Fever? Pass the ibuprofen. But when matters are more complicated—for instance, when there’s a chronic condition, like asthma, or a stress-related ailment, like migraines—popping a pill may not be enough. According to the holistic approach to pediatrics, the best way to get a kid healthy, and keep him that way, is to consider every aspect of his lifestyle—his diet, his environment, his way of handling stress. You might be wondering, “what’s the best way to take care of children’s wellness, all while providing quality nutrition, and natural support for their growing brains?”

Holistic medicine o ers the easiest ways to keep your kids healthy, happy, and t, while supporting mom’s ability to raise them with the guidance they need, but the independence they crave. Holistic or integrative medicine is surprisingly still considered ‘fringe’ in many medical communities, despite a substantial amount of research backing it’s e ectiveness and life-saving applications.


Integrative medicine when applied to children’s wellness, simply means that a practitioner will use all modalities available to address and treat the root cause of symptoms, not merely the symptom itself. This paradigm acknowledges the impact diet, lifestyle, and environment can have upon your child’s gut health, nervous system, and immune health. Integrative modalities include: • Acupuncture (many practitioners use laser therapy if your child has a fear of needles) • Food sensitivity testing • Nutrient de ciency testing • Cognitive evaluation • Compassionate patient care Raising kids in a holistic way begins at home, and there’s a lot still left to do if we want to raise a smarter, happier, and tter generation of children. But change is possible. By prioritizing real food, plenty of activity, and time spent away from the overstimulation of electronics, we can help our children reach their potential in health, and in the rest of their lives. Remember parents, your child’s health and happiness is worth advocating for. Crystals & More


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KEEPING YOUR PETS HEALTHY STORY BY JENNY RAE TAPIA Here’s a short story about how I care for my pets. Animals need proper health and nutrition like a human does. Sure, pets don’t need to be looked after as closely as an infant, however, it is important to still acknowledge your pet’s well-being by giving them proper food, grooming, and emotional care for them to live for as long as possible. One of the most important tasks in the care of your pet is making sure your pet has proper nutrition. For example, I have two pets, a dog named Shakira, and a cat named Becky. They both have very different diets, and I must pick out different foods for their specific digestive systems. My dog can eat different types of ham from bologna to turkey meat, while my cat is not able to because she will throw it up. Cats have a different digestive system than dogs and our cat Becky is not able to digest that type of meat well. I discovered that I must give her fish or anything in a can that is softer for her tummy for lunch. Most of the time, our cat will eat cat food from a bag, I usually buy the dry cat food in a bag from Walmart and give her about 2 servings at a time since she is a small cat. My dog Shakira will eat anything and everything she is given except for dog treats. My grandfather got her use to eating human food that she won’t always want to eat normal dog food all the time unless it’s a snack. I usually give her about 2-3pieces of bologna a day and give her one serving of dog food from a bag a day that I put on the side as a snack for her throughout the day. Make sure to always check if your pets have enough water as well, especially if you live in an area where it is constantly humid! Water is very essential for pets and it important they always have water as they can be active a lot of the time and need water to stay hydrated. Taking your pets to a veterinarian is also very important to maintain their health! The veterinarian can indicate whether your pet is sick, has fleas/ticks, is injured, and they are able to check for their nutrition intake. They can also decide what kind of diet your pet should go on to stay active and healthy for as long as possible. They also check for any lumps that can indicate a sign of illness or disease that would need to be treated for right away. The last thing you want to check for and be aware of is the physical activity of your pet. Do what you can to take your dog for a walk, play with yarn with your cat, play fetch the toy, and show them some tricks! Pets love attention and deserve the love and affection! Physical activity is a form of showing your pets you love them and that you love spending time with them. I always love cuddling with my dog and cat during the day on my days off work, cuddling shows them that they can trust me. Life is short and it is important to spend as much time as possible with your pets while they are around. Research and story by Jenny Rae Tapia




Helps to Dial Down Inflammation

Helps to Rebuild Bone and Muscle Helps to Regulate Your Hormones Helps to Cure Cardio Illnesses Helps to Supports Mental, Spiritual and Sexual Health

Helps to Maximize Mental Acuity


Research shows that regular physical activity can help us recover more quickly, heal more easily, and get an edge over all kinds of disease and injury. In fact, exercise may just be nature’s best medicine. “There is no medication or nutritional supplement that even comes close to having all of the effects exercise does,” says David C. Nieman, PhD, author of The Exercise-Health Connection: How to Reduce Your Risk of Disease and Other Illnesses by Making Exercise Your Medicine. “It’s truly the best medicine we know of.” We tend to think of exercise as a preventive measure — something that helps us maintain our general fitness and keep excess weight at bay. But in reality, exercise has a vast range of healing influences on the body — influences that can help reverse negative biochemical trends, while improving our resiliency and immunity at virtually every level of our physiology. Good fitness has global healing effects, working simultaneously on multiple systems to improve mental, spiritual and physical health. In fact, exercise aids nearly every system in the body. Since these systems are interconnected, it can be difficult to categorize exercise’s many specific benefits. That’s why, in the interest of giving exercise at least a little more of its considerable due, we’ve collected a list seven (7) powerful ways exercise heals. Credits to ExperienceLife.Lifetime.Life


The Health Benefits of Peaches Full of various nutrients Peaches are low in calories, a good source of antioxidants, carbohydrates, proteins, fiber, minerals, and vitamins A and C.

Good for digestion Due to the fiber contained within peaches, this makes the fruit easy to digest. Peaches also contain prebiotics, which is beneficial for intestinal bacteria.

Immunity booster Peaches can contain nearly the daily amount of vitamin C, which aids the immune system increasing the body's immunity.

Protects your eyes Peaches have high beta-carotene content within them which can help improve eyesight.

Slows aging As peaches contain antioxidants that can help slow the natural aging process and premature aging.

Protects your skin Because of the vitamin C content within the fruit, peaches

Articles By Alise Morgan

can help fight free radicals and fight infection

The Health Benefits of Dragon Fruit Immunity booster Dragon fruit is high in vitamin C which can help boost the body's immunity.

Aids digestion Dragon fruit is very fibrous in which it can help regulate bowel function and prevent various conditions such as constipation, irritable bowel syndrome, and colorectal cancer.

Controls diabetes Studies have shown that regular consumption of dragon fruit is linked to the reduction of blood sugar levels, making this fruit ideal for those with type 2 or pre-diabetes.

Rich in iron Dragon fruits can boost hemoglobin levels in those who are anemic and aid the production of red blood cells which helps with the oxygenation of vital organs.

Rich magnesium and B vitamins Dragon fruit contains B-vitamins and magnesium - magnesium can help with bone and heart health whereas the B-vitamins can help with blood pressure, skin health, cholesterol levels, and much more.


The Health Benefits of Pumpkin Improved eyesight Pumpkins contain carotenoids and beta-carotene which the body converts into vitamin A.

Better sleep Pumpkin seeds contain tryptophan, which helps the body produce serotonin and can help assist the body in relaxing and winding down.

Immunity boost Due to the beta-carotene and vitamin C, this can offer a great boost to the body's immune system.

May help treat diabetes In scientific tests, pumpkins were shown to lower blood glucose levels and allow for insulin to be increased within the body.

Youthful skin Beta-carotene helps protect the skin from UV rays. Additionally, the pulp from pumpkins can be used as a face mask as it contains zinc, vitamin A, and vitamin C - to make this you'd need a quarter of pureed pumpkin, a tablespoon of honest, milk, and an egg. Combine and mix well, then apply onto your face, wait for 30 minutes, and then wash it off with lukewarm water.

Articles By Alise Morgan

The Health Benefits of Potato Contain various nutrients

Potatoes contain many nutrients such as fiber, vitamin C, potassium, phosphorus, niacin, folate, vitamin B6, and manganese.

Contains antioxidants Potatoes are rich in flavonoids, carotenoids, and phenolic acids. These act as antioxidants in the body by neutralizing free radicals.

Blood sugar control Potatoes contain starch that is not fully broken down or absorbed in the body, instead, this starch becomes a source of nutrients for the bacteria in the gut.

Improves digestion The starch in potatoes can be converted into a short-chain fatty acid by the bacteria in the large intestine. These acids can reduce inflammation in the colon, strengthen the colon's defense, and reduce the risk of colorectal cancer.

Gluten-free Potatoes are naturally free of gluten, so those with particular diseases that prevent them from consuming gluten should consider eating potatoes - if not already.


Cathy Thurton Poet from Houston, TX She States "Writing is Therapeutic"

Poetry for the Soul Dream By Velisa Oliver It’s ok for a person to dream No matter how big or small Or even ridiculous it may seem Go ahead and dream It is all for a reason God put it in your heart To bring it to pass at The right time and season Don’t listen to the negative talk Of the people around you And what they have to say You don’t need anyone’s approval Because guess what They’re going to talk any way So go ahead and dream Put it in God’s hands When it comes to pass That’s when you know It was all a part if his plan

Manage Your Life By Cathy Thurton

Yes, you can manage your life Let nothing or no one discourage you You must choose to live Not existing only, choose life. You can manage your life By the choices you make And the chances you take Use your time wisely Each and every day. Let nothing blind your eyes From seeing the beauty of nature God has so lovingly provided us Meditate and calm your spirit Yes, you can manage your life. He provided sunshine for health Each day a free dose of vitamin D Just think, you can get that for free Yes, you can manage your life. Add water which He provided Enhancing hydration and cleansing A refreshing drink of water Cannot be substituted with anything. Manage your life by living right Start with forgiveness to yourself And others…Good for the soul and mind. Getting peaceful sleep each night Moving the limbs and joints frequently. Yes, you can manage your life.


Velisa Oliver, Poet from Houston, TX Author of 2 Books on Poetry "Heart to Heart" and "Heart & Soul" Available on Amazon Health & Wellness Coaching



MY TESTIMONEY HEALING BREAST CANCER 85 % of breast cancer occur in women who have no family history of breast cancer. Get a screening mammogram once a year. Do regular self-breast exams. On June 28, 2018 went for a routine mammogram; the next day, I received a call from my GYN doctor’s office. The radiologist requested me to have a repeat mammogram in 3-D and ultrasound. They wanted to re-examine because there were many suspicious areas—I scheduled a repeat mammogram and ultrasound the following week. The radiologist who came in after testing told me the areas of concern were suspicious. He recommends I have a biopsy of the sites. I was praying and believing God for complete healing during that time, and the areas would be gone when I went back to his office —on July 31, 2018.

When I returned for the results I was diagnosed with stage II breast cancer. I was in shock and disbelief, but God had another plan to heal me through my treatment. I went through chemotherapy, radiation, and lumpectomy. I am now cancer-free by the grace of God. While on this journey, my oncologist also recommended cutting back on my meat and sugar intake. I did some research and discovered that a plant-based diet was important for my recovery and healing process. I started on the plant based diet as recommended, however, I eventually added some chicken and fish. I also added supplements and vitamins from the company I work with, Peak performance, and it helped me not feel so tired through my journey. Ginger and mint tea helped with nausea, and I was able to eat small frequent meals.

Breast Cancer Facts

By Carolyn Reades, RN

My encouragement is to trust and believe in Jesus Christ as your lord and savior the great physician and healer. Eat a healthy diet and exercise to your comfortability. “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. “ John 3:16


Forty thousand women and 430 men die of breast cancer each year in the United States. African American women have a 31% breast cancer mortality rate-the highest of any U.S. racial or ethnic group. Among women younger than 45, breast cancer incidences are higher among African Americans than White women. About 1 in 8 U.S. women (12.4%) will develop invasive breast cancer throughout their lifetime. 85 % of breast cancer occur in women who have no family history of breast cancer.


HEALTH BENEFITS OF MINDFUL & CONSCIOUS EATING What exactly is mindful and conscious eating, most definitions define Mindful eating as paying attention to our food, on purpose, moment by moment, without judgment. This is an approach to food that focuses on individuals' sensual awareness of the food and their experience of the food.

By paying close attention to how you feel as you eat, considering the texture and tastes of each mouthful, your body’s hunger and fullness signals, how different foods affect your energy and mood, you can learn to savor both your food and the experience of eating.

Being mindful of the food you eat can promote better digestion, keep you full with less food, and influence wiser choices about what you eat in the future. It can also help you free yourself from unhealthy habits around food and eating.

Some of the health and healing benefits that can be gain from mindful & conscious eating include but are not limited to the following: Improve your digestion by eating slower. Feel fuller sooner and by eating less food. Slow down and take a break from the hustle and bustle of your day, easing stress and anxiety. Gain greater pleasure from the food you eat, as you learn to slow down and more fully appreciate your meals and snacks. Make healthier choices about what you eat by focusing on how each type of food makes you feel after eating it. Make a greater connection to where your food comes from, how it’s produced, and the journey it’s taken to get to your plate. Eat in a healthier, more balanced way.

As you practice moments of mindfulness and conscious eating on a regular basis, you will notice that it come more naturally and easily to you day by day. Researched and written by Sharon Fant, RN


TASTY LASAGNA By Jenny Rae Tapia

PROCEDURES INGREDIENTS Heat the oven to 325 F. Lightly coat a 1 pound extra-lean ground beef


1 onion, chopped

To make the sauce, in a large

1 1/2 teaspoons dried basil 3/4 teaspoon oregano 3/4 teaspoon garlic powder

9-by-13 pan with cooking spray.


saucepan combine the ground beef and onion. Cook over medium heat

1 can (6 ounces) unsalted tomato paste

until the ground beef is browned,

1 can (8 ounces) unsalted tomato sauce

and onion is translucent. Drain well.

3 1/2 cups water

Add the basil, oregano, garlic

3/4 pound uncooked lasagna noodles

powder, tomato paste, tomato sauce

1 cup low-fat cottage cheese

and water. Stir to mix evenly. Bring

3 cups shredded low-fat mozzarella cheese

to a boil, reduce heat and simmer for 10 minutes. Put 1/2 cup of the sauce in the bottom of the prepared pan. Cover


with a layer of uncooked lasagna noodles, 1/3 of the remaining sauce, 1/3 cup cottage cheese and 1 cup mozzarella cheese.

Repeat until the ingredients are


used up. Cover with aluminum foil and bake until the noodles are soft, and the cheese is lightly browned, about 1 hour and 20 minutes.



15 Minutes ingredients

• ½ green bell pepper, cut into 2-inch pieces • ½ onion, cut into wedges • 3 cloves garlic, peeled • 1 egg • 1 tablespoon chili powder • 1 tablespoon cumin • 1 teaspoon Thai chili sauce or hot sauce • ½ cup breadcrumbs

directions:: • Step 1 If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. • Step 2 In a medium bowl, mash black beans with a fork until thick and pasty. • Step 3 In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. • Step 4 In a small bowl, stir together egg, chili powder, cumin, and chili sauce. • Step 5 Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. • Step 6 If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.






Jenny Rae Tapia

with The Better Body Source


2 10 45 N/A

· 4 ounces boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long · 2 10-inch flour tortillas · 2 tablespoons hummus · 1 cup shredded lettuce · 1/2 cup chopped tomatoes · 1 roasted red bell pepper, peeled and cut into slices


Spray a small nonstick frying pan with cooking spray. Add the chicken and salute over medium-high heat until the chicken is lightly browned and opaque throughout. Set aside. Heat a dry, large frying pan (without a nonstick surface) over medium heat. Add 1 tortilla to the hot pan and heat until softened, about 20 seconds per side. Repeat with the other tortilla. To serve, place a warmed tortilla on each plate. Spread 1 tablespoon of the hummus on each tortilla. Then add half of the chicken, lettuce, tomatoes, and roasted pepper to make each wrap. Fold in the sides, fold the bottom of the tortilla up over the filling and then roll to close. Cut each wrap in half crosswise and serve immediately.


s s e n e v i Forg The Greatest Gift You Can Give Yourself

By Jo Ann Rotermund

Jo Ann Rotermund, author, speaker, and forgiveness coach, spent her life being a victim until 2001, when her study of forgiveness helped heal her past and bring personal power, freedom, and joy into everything she does. Now retired from a 30 year career in social research and married 54 years, Jo Ann, who is absolutely passionate about forgiveness, has committed the rest of her life to inspiring others to make forgiveness a natural way of living, healing themselves and their world in the process. Her book, THE FORGIVENESS HABIT: an Action Plan for Healing Ourselves and Our Planet, with a foreword by Desmond Tutu, provides all you need to know to start making forgiveness a natural part of your life. The book is available thru Amazon and thru Jo Ann Rotermund at

Forgiveness sets you free. That is one of the most valuable statements I can make about forgiveness. Forgiveness as a habit lets you love unconditionally, and live life fully and joyfully. Who would not want that? Forgiveness is for you. It sets you free to live a great life and become the person you are meant to be. You probably have heard it said that forgiveness is a gift you give yourself. I say that when you fully understand forgiveness you will know that it is the greatest gift you can give yourself

Forgiveness Also, know that you did not come across this article on forgiveness and start reading it just by accident. There are no accidents in this universe. Your action of finding this magazine and choosing to read this article is actually your soul guiding you in your life. Trust, and read on.

Whatever it is you are looking, longing, or wishing for, this article, and the ones to follow it, has an answer for you—precisely because it is about forgiveness. As Neale Donald Walsch says, “Forgiveness can change everything.” Forgiveness is the perfect starting place for any new beginning in your life. Without it, your past regrets, resentments, and upsets will get in your way and either slow you down or, in most cases, stop you completely, leaving you with excuses rather than fulfillment. However, the forgiveness I am talking about is probably not the forgiveness that you know about and think about So, let me clarify some things about forgiveness. Forgiveness is not: A sign of weakness, ignorance, or low self-esteem; Forgetting the past and putting yourself at risk again; Repressing your anger and pretending you haven't been hurt; Refusing to hold people accountable for their behavior.

Forgiveness is: Something you do for yourself, not for the perpetrator; The only way to move on from a deep wrong or injustice; The greatest healer of all and the ultimate preventive medicine; An act of the heart that heals you and the world; A way of being in life, like a habit. ”It is the greatest step a human being can take. It is the step of forgiveness. Forgiveness is the name of love practiced among people who love poorly. The hard truth is that all of us love poorly. We do not even know what we are doing when we hurt others. We need to forgive and be forgiven every day, every hour—unceasingly. That is the great work of love among the fellowship of the weak that is the human family.” Quote by Henri Nouwen, The Only Necessary Thing.

True forgiveness is not an action after the fact. It is an attitude with which you enter each moment Quote by Rev. David Ridge, Living Water Unity Church, Westminster, CO


MEN'S HEALTH 10 WAYS MEN CAN IMPROVE THEIR HEALTH Were you aware that men are 80 percent less likely to use a regular source of healthcare, like a primary care physician, than women? In fact, many men go to the doctor only if they’re sick or have a medical emergency. However, regular check-ups are important for preventing things like cancer, high blood pressure, heart disease and diabetes. If you are a man and you haven’t had a preventative care check-up in over a year, it’s time to visit your doctor. Many diseases and conditions don’t have obvious symptoms but may put you at risk for heart attack or stroke.


Aside from eating well, staying physically active and avoiding tobacco products, we have discovered 10 additional tips for improving your health and staying healthy: 1.Protect yourself from injury 2.Protect your prostate 3.Manage your stress 4.Get regular check-ups and screenings 5.Eat natural foods 6.Get moving and exercise 7.Maintain a healthy waist 8.Get your vitamins 9.Break unhealthy habits 10.Protect your skin Content Credit:


What is Type 2 Diabetes? RESEARCHED BY SHARON FANT, RN

Type 2 diabetes was previously called non-insulin-dependent diabetes mellitus (NIDDM) or adultonset diabetes. Type 2 diabetes may account for about 90 percent to 95 percent of all diagnosed cases of diabetes. Risk factors for Type 2 diabetes include older age, obesity, family history of diabetes, prior history of gestational diabetes, impaired glucose tolerance, physical inactivity, and race/ethnicity. African Americans, Hispanic/Latino Americans, American Indians, and some Asian Americans and Pacific Islanders are at particularly high risk for type 2 diabetes. Type 2 diabetes is now the fastest spreading disease in human history. It’s incidence around the world has doubled in the past 3 decades, prompting the World Health Organization (WHO) to declare it a global “pandemic”. Type 2 diabetes and the condition that lead to it, insulin resistance (also called pre-diabetes) currently affect close to 30% of the world adult population. In the United States, diabetes affects an estimated 30+ million adults and teens, with an additional 100 million unsuspecting people walking around with pre-diabetes. Since diabetes is largely a disease without symptoms as it develops, many of these people will not get a diagnosis until it is too late for a full recovery. I don’t want this to happen to you! Many people have been led to believe that having diabetes is no big deal because it has become such an common affliction these days, and because so many diabetics seem to be living normal lives due to all of the new drugs available to treat diabetes, and new technology for monitoring blood glucose levels and administering insulin injections. In addition, most people believe that type 2 diabetes is just another unfortunate normal occurrence while growing old, just like cancer and heart disease. No one is free who is not master of himself. - Epictetus

What is Type 2 Diabetes?


A Journey In

By Karen Rae Cook Owner/Teacher @ New Earth Shamans

g n i t s a F r Wate

What is water fasting? Water fasting has become popular in the wellness world, especially for those looking to lose some weight. Fasting in general has been around for centuries. It's been a big part of spirituality among many religious and spiritual communities. In the early 1900s, water fasting started to play a role in both weight management and disease prevention. Today, water fasting for health or fitness reasons is becoming more and more common.

Here's a short story about my recent 7-Day water fasting journey. My daughter Lenoir and I did a lot of research on water-only-fasting and I have to admit I was a bit skeptical about it. However, As it turns out there has been a significant amount of research and testing related to Water-Only-Fasting and it's benefits.

Health & Healing Will Follow Fasting Jentezen Franklin

You may be wondering what else you can have on a water fast. A water fast is true to its name. You drink water only. No coffee, no tea, no alcohol, no zero-calorie sports drinks, or any other beverage. Water only. I have experienced many different types of fasting over the years.


It was in January, my birthday month. I decided to go to the beach with my daughter Lenoir, for some rest and relaxation. With my birthday in mind I was scoping out special places to dine for the big celebration as we typically do here in the USA. My daughter decided this was a good time to go on a 7-Day water fast and asked me to join her. I agreed mostly to give her my support and it seemed like a good time because we were already in a relaxed mode. Oh well, no special birthday dinner this year I thought. My daughter's experience of the fast followed her typical path, mine not so. I was hungry the first and second day followed by some pretty intense weakness for the remaining days. It was tough going I have to say. Lenoir even had the energy to exercise! Me, I pretty much became a limp noodle the whole time. My body never kicked into "this is great mode". But I did lose 10 pounds in the 7 days. This kind of weight loss is pretty common on a water fast, but here is what I didn't expect.

I lost all taste and desire to drink coffee! Now this is a big deal for me. I have been a "gotta have your morning coffee" kind of gal for, well let's be kind and say over 20 years. The thought of my usual organic coffee with non dairy creamer and stevia was just, yuck! I started to have a cup of tea instead. This is weird, I just didn't see it coming. I have a few theories on why, but that is for another discussion. The second unexpected result from my 7-Day water fast was that alcohol made me sick. My guess is that I had just done a pretty good detox cleanse and my body was having no part of messing it up! It took a few months before coffee sounded good to me. I still get a headache even with one glass of wine! Our bodies do talk to us, we just need to learn how to listen. Have you ever considered doing a water-only-fast? Or maybe you have. If you have, I would love to hear about your water fast experience. For More Info Contact Karen Rae Cook @




TOP 10 HEALTH BENEFITS OF MEDITATION By Sharon Fant, RN Research has documented many health benefits of regular meditation: 1.Reduced stress: Meditation may decrease stress. It also can improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder and fibromyalgia. 2.Improved memory: Better focus through regular meditation may increase memory and mental clarity. These benefits can help fight age-related memory loss and dementia. 3.Increased attention: Meditation helps with attention span. 4.Enhanced will power: Meditation develops the mental discipline needed to avoid bad habits. 5.Better sleep: Meditation can shorten the time it takes to fall asleep and improve sleep quality. 6.Less pain: Meditation can reduce pain and boost emotion regulation. Together with medical care, this may help treat chronic pain. 7.Lower blood pressure: Blood pressure decreases during meditation and over time in people who meditate regularly. This can reduce strain on the heart and blood vessels and help prevent heart disease. 8.Less anxiety: Regular meditation helps reduce anxiety and related mental health issues like social anxiety, fears and obsessive-compulsive behaviors. 9.Less depression: Meditation can help reduce the occurrence of depression. 10.Greater compassion: Meditation can help you better understand yourself, find your best self, and increase positive feelings and actions toward others.


Shamanic Transformational Healing! by Ann Adam

Shamanism is an ancient healing practice that has been utilized for thousands of years in many parts of the world. Shamanism is a form of energy healing to transform imbalances in mind, emotions, and physical bodies by connecting people with our innate wisdom through nature and spirit. Everyone and everything is alive and is energy. All energy can be shapeshifted and transformed. The role of the Shaman is to facilitate this connection. Can anyone be a shamanic practitioner? There are many ways a person is called to shamanism; some people are called to shamanism by their ancestors or through visions or dreams. My ancestors were of the Lipan Apache, Cree Native Americans, and Indigenous peoples of Guanajuato Mexico. I remember as a child seeing my aunts practice traditional healing (curanderas), and my father’s uncle was a powerful medicine man. When I was in my teen years my left brain told me that it was all superstition and ignorance. In my early 20’s I had spontaneous experiences with spirits and healing; true to left brain people, every time I had an experience I would happen upon information via a book or group, and I would study and apply the practices to my own healing of traumas.

I learned how everything, and everyone is alive and is energy that can be shifted and transformed through shamanic energy healing. I began my own healing of traumas with traditional therapy which I found helpful in understanding my traumas and to realize that what I had experienced had affected me emotionally, mentally, and the unhealed trauma was affecting me physically. But I felt stuck in the victim mentality and felt a need to connect with myself and heal in a different way. I began to hear and sense my Cree great grandmother Isabel calling me to the traditional ways. With shamanic healing I was able to release and transformed crystallized energy embedded in my body from my traumas. And other gifts were connecting with the earth, spirit, and all of nature. It felt so magical in some ways and challenging in others, it was calling me to my innate wisdom and to follow spirit when it called (it always calls but we don’t always listen) it was a challenge to let go of the many beliefs about myself that kept me in imbalance and to embrace the love that is abundant in nature and spirit.

Photo of Ann Adam, Shamanic Transformational Healing

Ann was inspired by her shamanic ancestors to follow the shamanic path. Ann grew up in the world of curanderas and shamans; she also studied with the Foundation for Shamanic Studies and with shamans in Peru. Ann has been practicing shamanism for over 30 years. Ann is also a Researcher, Licensed Addictions Counselor, Hypnotherapist, Certified Restorative Therapist, Kundalini Yoga Teacher, Reiki Practitioner, and Sound Healer with the gong and crystal bowls. Ann Adam offers Shamanic Transformational Healing Sessions which can help facilitate the release of physical and emotional blocks including old trauma to help create shifts and guide you through personal growth and transformation. Ann also offers soul and power animal retrievals, extractions, cutting cords, home cleansings, and shamanic death and dying work. Ann also offers Weekend Retreats, Shamanic Apprenticeship Programs in Houston and Austin, Texas.









DO NOT SMOKE smoking increases one’s risk of cancers and stroke


adding 15-20 minutes of exercise 2-3 times a day can decrease the risk of all major health complications


64-90 ounces of water a day can help with weight management and skin health


nuts are rich in protein, fiber, antioxidants, and beneficial plant compounds


heavy drinking is linked to liver, heart, and pancreas disease


MAINTAIN A HEALTHY SOCIAL NETWORK studies have linked a healthy social network to positive changes in the heart, brain, immune system, and hormonal function



sleep helps regulate cell function


PRACTICE MINDFUL EATING mindless eating leads to greater calorie intake and less satisfaction



DO NOT HOLD GRUDGES anger and stress have negative effects on your heart, metabolism, and immune system

MAKE HAPPINESS A PRIORITY feeling happy can significantly lengthen one’s life


The Beginner's Guide to Healing With Crystals


Crystals date back as far as ancient civilizations and since then have been used for their unique properties and abilities. Each crystal harnesses a special energy within them that can be used for particular purposes such as repelling energy, attracting energy, manifesting, beautification, protection and much more. In terms of healing, crystals have also been used to alleviate internal conflicts that arise within us. Crystals such as amethyst, citrine, and carnelian - to name a few, have been recognized and used for their healing properties as they can aid and/or provide relief when in disturbance. To go more in depth, this article will explain a few crystals - such as the ones named above and more. Amethyst: Amethyst appears as purple and inhibits a protective, healing, and purifying energy. It can help with insomnia, boost hormone production, and cleanse blood. It can also relieve pain and stress. Additionally, it can bring forth spiritual wisdom, humility and sincerity. Turquoise: Turquoise appears as blue and is recognized for its healing energy specifically towards the mind, body, and soul. It can help with the respiratory, skeletal, and immune systems while also providing emotional stability required for grounding. It's also identified as a good luck charm. Ruby: Ruby is a red crystal. In ancient times, they were used to help remove toxins and improve the circulatory system. They can also help restore vitality and energy levels. Rubies can also be used to help bring self-awareness and the realization of truth to one’s mind. Citrine: Citrine is an orange and white colored crystal. Citrine can bring joy, wonder, and enthusiasm to your life and help release negative traits, such as fear. Citrine can also help encourage optimism, warmth, motivation, and clarity. It’s also familiarized with its ability of enhancing mindful qualities, like creativity and concentration.

Carnelian: Carnelian is a red colored crystal. Carnelian harnesses energy that can boost confidence and acts as an external force of motivation. It also helps with alleviating stress and stabilizing energy. Carnelian can help with blood circulation, blood pressure, menstrual cramps and heart rate. There are many other crystals out there with alike properties, if not more than the ones listed above. When searching for the crystals it's encouraged to figure out what it is you need so you can find the best crystal suited for you. Researched and written by Alise Morgan


Reiki Energy

by Leana Eugene

Reiki is an alternative healing technique for stress and relaxation that originated in Japan. Developed by Mikao Usui in the early 1900s, Reiki is now used all over the world in places such as hospitals and hospices. The term Reiki stems from two Japanese words, “rei” which means universal, and “ki”, which refers to life force energy (Cleveland Clinic Wellness). The universal life force energy is the foundation of Reiki energy. During a Reiki treatment, the patient lies on a massage table, and a Reiki practitioner serves as the catalyst connecting the patient and the universal life energy force. This energy flows through the hands of the practitioner to the patient. It is important to know that this energy is coming from the universal source, not the practitioner. Throughout the massage, the practitioner uses their palms in specific energy locations on the patient’s body, there is no pressure or manipulation. The full treatment can take up to an hour to complete and throughout the process, the patient may feel sensations such as heat, pulsing or tingling while also feeling relaxed (Cleveland Clinic Wellness).


There are no harmful effects from Reiki, the process is used in efforts to improve overall health. According to the National Center for Complementary and Alternative Medicine, Reiki treatment has the following benefits: detoxifying the body, dissolving energy blockages and tension, stimulating the immune system, relieving pain, stimulating tissue and bone healing, and increasing the vibrational frequency on physical, mental, and spiritual levels. This all happens through supplying the universal life force energy into the body. Reiki practitioners see patients for the following conditions: cancer, chronic pain, infertility, digestive problems, psychological illnesses, Parkinson’s disease and stress related diseases.

"Reiki can never and will never belong to just one person or one organization. Reiki is the spiritual heritage of all humanity." - Dr. Mikao Usui

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Natural Healing Magazine Healing for the Body, Mind, Spirit and Soul 36


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