EE R F
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MAKING DREAMS Come True
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Savoring the Worldâ€™s Five Healthiest Cuisines
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March 2018 | Miami / Keys Edition | NAMiami.com
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Everglades University is accredited by the Southern Association of Colleges and Schools Commission on Colleges to award bachelor’s and master’s degrees. March 2018
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HEALTHIEST CUISINES What Five Countries Can Teach Us about Good Eating
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16 THE WORLD’S
24 FITNESS IN 10 MINUTES
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26 ILONA SELKE
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27 RECLAIM YOUR MAGIC
Make Your World Wondrous Again
28 UPBEAT KIDS
Five Steps to Positivity
30 FRUGAL FOODIE
Practical Uses for Aging Produce
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DEPARTMENTS 7 news briefs 10 health briefs 12 global briefs 14 eco tip 15 community highlight 20 conscious eating 22 healing ways 24 fit body 26 wise words
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Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.
15 ETERNITY ANTI-AGING &
REGENERATIVE MEDICAL CENTER 32 HEART-SMART EATING 33 MOVE MORE FOR A HEALTHY HEART 34 SPRING: TIME TO CLEAN YOUR BODY 35 THE ART OF LETTING GO 36 LYMPH MATTERS 38 WALKING THE PATH BY THE NUMBERS 42 SPECTRAHUE, THE POWER OF LIGHT THERAPY 44 KEYS TO LIVING YOUR COURAGEOUS LIFE 45 ARE YOU EXPECTING? 46 GENETIC IMPACT ON METABOLIC DISORDERS 51 ASSESSING CANCER RISK WITH GENETIC TESTING
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publisher’sletter Small Steps
wonderful tradition of a new year is to set resolutions to improve yourself or your life as a whole. Whether you center these on health, money or other things, they are all worthy of your focus. According to national statistics 53% of you want to save money, while 45 want to lose weight or get it shape. Unfortunately, because of unrealistic goals and expectations and an all-or-nothing attitude these resolutions often end in failure. Small, incremental lifestyle changes may feel inadequate to reach your goal, but they have a much greater chance of creating real change. Moderate your goals. Instead of setting a goal to lose 50 lbs, set your goal for 3-5lbs per month. If you’re trying to give up on sugar or meat, taper off a bit at a time. I gave up sugar in my coffee over 15 years ago by cutting back half a spoonful at a time. In a few months I was done and I haven’t had any desire to add it back again. I used the same trick to change to decaf coffee and even substitute my coffee with tea a few days a week. Small steps got us across the floor when we began walking. Small steps can help us reach any goal we set up for ourselves. The objective is to create healthy habits for the long term. When it comes to your relationship with food, we simply have to start listening. Our bodies have intrinsic cues which tell us when to eat (hungry) or when to stop (full). The challenge is to be mindful. I stand in front of my refrigerator or cupboard and listen to my body as I scan for ingredients to make dinner. As my eyes catch each option, my body reacts and based on this reaction I make my choice. It’s like the instinct we experience when turning one way or the other while driving or walking. It’s inexplicable but it’s there. In our monthly conscious eating column (pg 20) we provide new recipes and interesting ingredients to try. Start by making one of those every month and see how it goes. Small steps. Mindfulness is a big part of our lives. It is something we naturally possess. It’s the driving force behind all we do and accomplish. It’s pretty straight forward and as simple as bringing awareness (via your senses) to what you’re doing or experiencing. It’s a state of being present in the moment, paying attention. It is also a state of acceptance of your feelings without judgment. A good example of mindfulness presented itself when I was struck with a cold and stomach bug which derailed my resolution to implement a new exercise program in January. Through mindfulness I knew that this situation wasn’t permanent and that after recovery I would be back on track. Today’s climate lends itself to optimism in what will be another unprecedented year. Mindfulness instinctively sets us apart from the confusion and noise and keeps us focus on what’s important. Collectively as each of us embrace and practice mindfulness daily, we create an unstoppable energy that can enact change in our lives and that of society without even trying. Take a moment each day to be mindful of not only how you feel, but how others around feel. This simple practice will help you get closer to your resolutions. Here’s to your health!
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Zip-100 Available Again
urricane Irma had a devastating effect on Florida last fall. The AlgaGen facility was no exception. The production infrastructure was damaged and their Zip-100 Spirulina product was in short supply for a few months. They are happy to say that the rebuilding gave them an opportunity to make substantial improvements, and now supplies have been replenished in the stores and online. ZIP-100 is a raw, fresh-harvested, fresh-frozen spirulina that comes in frozen cubes, which can be added to juice, water, green drinks or smoothies. AlgaGen has been growing Spirulina in Vero Beach since 2008. “Our Spirulina has adapted to the Florida weather and is very high in beta-carotene, antiinflammatories and proteins. Source water determines the quality of Spirulina,” says CEO, Erik Stenn. “Our source water comes from an artesian well, tapping ancient pure water that is very high in beneficial minerals.” “There are numerous National Institute of Health studies indicating that Spirulina contains antioxidants, polyphenols, chlorophyll, amino acids, anti-inflammatories, omega 3 and omega 6 fatty acids, immune boosting compounds, calcium/magnesium, iron, vitamin A, vitamin B complex and more within the context of a natural food,” continues Stenn. And now we have Zip-100 available for cats and dogs as well -- so the whole family can enjoy the benefits.” They are thankful for the patience and understanding of their loyal customers and look forward to providing this wonderful product. For more information or to order, visit Zip-100.com or call 772-978-1395.
Positive Health Effects of Cannabinoids
arth Science Tech Inc., a public company that specializes in producing the finest full spectrum cannabinoids for the human body, delivers Full Spectrum CBD. Not only do they make a product with CBD but go a step further to enhance it with all the vital nutritional benefits that hemp oil can provide, including CBC, CBG, CBDV, CBDA and CBN. “Earth Science Tech puts forth every effort to give to the world a true clinical value cannabinoid that people can be proud to use as they benefit from its natural healing effects within their bodies.” Earth Science Tech continues to explain, “we are always looking forward to seeing who can gain the most from the use of our products. We don’t only focus on humans but also on the furrier friends that come with them. Our Pet CBD is ideal for cats, dogs and even horses, and honors in keeping with the commitment our company provides to you and the ones you love.” NOTE: The number of known cannabinoids is over a hundred. Each one has its own set of effects and most are non-intoxicating and do not produce euphoric high. Cannabis Hemp Oil (CBD) is a cannabis compound that has significant medical benefits. CBC works with other Cannabinoids and has many health benefits. CBG›s antibacterial effects can alter the overall effects of cannabis. Cannabidivarin (CBDV) is a non-psychoactive cannabinoid. CBDa is an acid form of Cannabidiol, one of the many cannabinoids found in pure hemp oil. Cannabinol (CBN) is found only in trace amounts in Cannabis, and is mostly found in aged Cannabis. For more information on ordering Earth Science Tech products or to locate a store near you that carries them, visit EarthScienceTech.com. See ad, page 28.
Unchain from Self Doubt, Fears and Phobias
oin Dr. John Ryan and Pegah Kadkhodaian of The Empowerment Partnership for their Integrative Neuro Linguistic Programming (NLP) Practitioner Certification® Training, March 8-11 at the Embassy Suites Hilton Miami Airport. NLP is the language of your unconscious mind combined with the study of will which teach attendees tools and techniques to change procrastination to motivation. Attendees will learn how to overcome unwanted habits; get into rapport and create instant connection with anyone, anytime, anywhere; program their unconscious mind to instinctively have any empowering belief; and much more. “Do you ever find yourself repeatedly falling into the same emotional or behavioral patterns? Do these patterns prevent you from achieving a goal? Does it feel like you’re unknowingly sabotaging yourself?” asks Dr. Matt James, President and Master Trainer of the Empowerment Partnership. “Your results in life come from your actions, which comes from your thoughts and emotions, which then comes from your programming.” During this event, participants will learn the tools and techniques to free themselves of negative cycles so they can achieve their goals. You will also learn integrative energy techniques to facilitate balance and improved motivation. “This combination will help free yourself of the baggage that has prevented you from achieving your goals in life and help you improve your relationship with yourself and others to achieve your desired results.” Cost: $194 for 4 days. For more information and to register, call 800-800-MIND (6463), email firstname.lastname@example.org or visit empowermentpartnership.com. March 2018
Post-Hurricane Water Check-up
s we have all moved on from the impact of Hurricane Irma last September 2017, there is one important step in the aftermath clean-up many have overlooked: your home’s water filter. When a hurricane or any flooding has impacted your home, it has also impacted your drinking water. Bacteria and viruses compromise your home’s water. This makes the drinking water unsafe to consume, even after it has been processed through a water filter. All water filters need to be disinfected after a natural disaster like Hurricane Irma, even if you were not under a boil notice for your area. Carbon block filters and reverse osmosis filters (primarily used under kitchen sinks and refrigerators) need to be replaced with new filter cartridges. If you have a whole home multi-media filter, call your local specialist to have it regenerated and disinfected. Well systems need to be checked especially when they have been subject to flooding. If you have any questions regarding your water filter or would like to discuss a new water filter for your home, contact Allini Water Filters at 888-451-7333.
Take Control of Menopause
air Loss, No Sex Drive, Dry itchy skin, Mood Swings, Urinary dribbling, Crushing Fatigue, Weight Gain. What do all these dismaying symptoms have in common? They are only some of the symptoms women can experience with Menopause. Fortunately now days, there is a way to address them and take back control of your life! Dr. Emmanuela Wolloch, MD, FACOG and her team offer Natural and Holistic treatments to combat these concerns and more. From Vaginal Laser Therapy to address painful dryness and urinary issues to bioidentical hormones to get you feeling great again, their office is “a one-stop shop of women helping women to live healthy and happy during this important transition time in our lives,” explains Wolloch. “Hair Loss? No problem with our proven nutraceuticals and Natural PRP treatments, your hair can be thick and luscious once again. Crushing Fatigue? Fibromyalgia? With proven Bio Identical therapy and IV nutrient treatments, you can increase your energy levels and reduce pain naturally. Weight Gain? We have got that covered with specialized, individualized nutrition programs and treatments for every woman. Low libido? Try our Sexual Health program that offers a wide range of treatments, including the O-Shot ®, another Natural therapy.” Dr. Wolloch also offers Thermography, a non–radiation screening of Breasts and other areas of the body, and Electro–Sound Lymphatic Drainage (ESLD), which is a painless two-step process that will revive you and your Lymphatic system. Emmanuela Wolloch, MD, FACOG. 1801 N.E. 123rd Street, Suite 415, North Miami. Call 305-935-8775. Or visit www.emmanuelawollochmd.com. On Facebook @ Dr.Emmanuela Wolloch, MD, FACOG. See ad, page 35. 8
Miami Chef, Sunny Oh, Opens New Asian Fusion Spot
ecember 2017 Miami Beach (Sunset Harbour area) welcomed Sunny Poke, a new Asian Fusion restaurant offering homemade and fresh ingredients in delicious granola bowls. Created by Sunny Oh, chef and owner of other local spots like Sushi Garage and Juvia, hopes to connect and cater to the on-the-go- locals and tourist. Menu items include their popular spicy tuna bowl ($14) which included tempura crumbs, hiyashi wakame and avocado. The Salmon Avocado Bowl ($14), which includes Salmon, avocado, red onion, arugula, nashi pears, julienned cucumber, and lime, is exceptional. But for those that love their creative side, createyour -own option lets you choose from more than 15 toppings and sauces, fish and various bases like mixed veggies ($13 & Up). Executive Chef Sunny Oh was born in Seoul, Korea, but grew up right here in sunny South Florida. Having spent years in South Florida he’s learned to appreciate the diverse culture the area offers. By creating restaurants like Sunny Poke and Sushi Garage, his hope is to produce restaurants which offer refined cuisine, a great atmosphere and the highest of ingredients without being too ever the top. For delivery contact doordash.com. Sunny Poke: 1784 West Ave., Miami Beach. For more information call 305-974-1970. Open Daily 11 a.m. to 7 p.m.
Cycling in South Florida
iding a bike has endless health benefits. From cardiovascular fitness and reducing stress to helping recover from injury, riding a bicycle improves your overall fitness and health. South Florida, with its beautiful weather and many bike trails, is home to a vast number of riding events. Whether you ride for training, fitness or just for fun there’s a trail or an event just for you. Tour the Art Deco/South Beach district through a walking/bike trail etched in the sand, or use the bike route over the Venetian Causeway which connects South Beach with Downtown. Oleta River State Park offers paved and off-road bicycling trails. Download a map of Miami’s bike trails at http://www.miamidade.gov/parksmasterplan/bike-trailsmap.asp. If you’re looking for organized group rides, there are plenty of those as well. In March you can join Bike305: Bike to Work Day Event (3/2); Homestead Community Bike Ride (3/2); Coconut Grove Historic Bike Tour is every 1st and 3rd Saturday of the month from 9:30 AM to 12:00 PM, or Bike MS Breakaway to Key Largo (3/3-4); Bike. Run.Walk. Pinecrest (3/10). Visit themiamibikescene.com for detail information on these and so many others. Bike Clubs are in no shortage in South Florida either. There’s the Kendall Cycling Group, which hosts a ride through the Hammocks and West Kendall on Thursday nights with speeds from 9-11MPH. The Everglades Bicycle Club, Miami’s premier cycling club since 1976, offers something for everyone, and Online Meet Ups offers endless listings of rides of all ages. Riding is easy, fun and considered a deterrent to many health problems. With all the resources South Florida offers, you’ll be set to claim your health and enjoy this social medium alone, with friends or family
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Gooseberries are Good for the Gut Researchers from Malaysia’s Islamic Science University tested 30 patients with gastrointestinal issues, dividing them into three groups. One received lactose, a placebo; another group was given omeprazole, an overthe-counter remedy; and the third Phyllanthus emblica Linn, an ayurvedic treatment for gastrointestinal issues also known as Indian gooseberry. The research found the herbal treatment resulted in less pain, vomiting, sleep loss and other issues. Participants’ intestinal walls also showed signs of significant healing. The researchers concluded, “Findings indicate that the ethanolic extract of P. emblica fruits has gastroprotective effects in humans that justify its traditional use.” 10
Research from Duke University Medical School indicates that eating red meat and poultry increases risk for Type 2 diabetes. Published in the American Journal of Epidemiology, the Singapore Chinese Health Study followed 63,257 adults between ages 45 and 74 for an average of 11 years each. It was determined that meat and poultry consumption increased diabetes incidence by 23 and 15 percent, respectively.
Leafy greens, which are rich in vitamin K, have again been shown to provide outsized benefits for heart health. Researchers from the Medical College of Georgia at Augusta University found that a reduced intake of vitamin K1 leads to more than triple the risk of an enlargement of the heart’s left ventricle, which reduces blood pumping volume, according to a study published in the Journal of Nutrition. Researchers followed diet records for 766 participants ages 14 to 18 and monitored their vascular structure and functionality. When compared to those with the highest intake of vitamin K1 from foods such as spinach, cabbage and other leafy, green vegetables, those with the lowest intake were more likely to experience vascular enlargement.
Eating Meat Raises Diabetes Risk
PHYSICAL ACTIVITY DETERS ALZHEIMER’S According to a study in the Journal of Alzheimer’s Disease, researchers discovered the risk of dementia can be halved by engaging in physical activities like walking, dancing and gardening, which significantly improve brain volume in the hippocampus region and the frontal, temporal and parietal lobes. The scientists studied 876 participants for 30 years and completed a longitudinal memory test of the patients, which were 78 years old on average, and followed up with MRI brain scans. They recorded their physical activity and logged caloric output every week. Two other studies found that any exercise that raises our heart rate and produces sweating for a sustained period will benefit cognitive health as we age. One meta-analysis of 36 studies from Australia’s University of Canberra found that exercise improved cognition by an average of 29 percent for those older than 50; another small group study from Germany’s Otto von Guericke University, in Magdeburg, specifically showed that dancing benefits seniors’ cognition.
Leafy Greens Lower Risk for Heart Disease
Toxic Effects of Lead on Reproductive Health
Saunas Lower Blood Pressure
In a new working paper from the West Virginia University Department of Economics, authors Daniel S. Grossman and David J.G. Slutsky found that during the lead-tainted water crisis in Flint, Michigan, from 2014 to 2016, there was a 58 percent rise in fetal deaths, and 275 fewer births compared to adjacent areas near Detroit.
University of Eastern Finland research on 1,621 men found that four to seven saunas per week can cut high blood pressure risk in half. Their conclusion states, â€œRegular sauna bathing is associated with reduced risk of hypertension, which may be a mechanism underlying the decreased cardiovascular risk associated with sauna use.â€?
TEEN MARIJUANA USE FOSTERS DEPRESSION Research from the University of Pittsburgh followed 158 boys and young men until the age of 22. Brain scans revealed that the teenagers using marijuana between the ages of 14 and 19 had a higher risk of depression as young adults. Marijuana users also had the lowest educational achievements. They suffered impaired connectivity in the nucleus accumbens part of the brain, which plays a central role in the reward circuit tied to two essential neurotransmitters: dopamine, which promotes desire; and serotonin, which affects satiety and inhibition. Another recent study of 521 Washington State University students noted that depressed 12-to-15year-olds were more likely to be using marijuana by age 18.
Positive Outlook Powers Osteoarthritis Patients Research at Penn State University published in the journal Health Psychology shows that being more enthusiastic and optimistic about getting things done upon waking up in the morning increases the physical activity of osteoarthritis patients throughout the day, resulting in more exercise and reduced symptoms. The study followed 135 osteoarthritis patients for 22 days.
(305) 696-0800 March 2018
Renewable Energy Subsidies Lag Far Behind
The G20 nations, comprising the world’s biggest economies, provide four times more public financing to support fossil fuels than renewable energy, says a report from the environmental coalition Oil Change International (Tinyurl.com/ TalkIsCheapOilReport). This took place even though German Chancellor Angela Merkel announced climate change as the heart of the agenda at the Hamburg summit in July 2017. The public financing—in soft loans and guarantees from governments along with huge fossil fuel subsidies—makes coal, oil and natural gas cheaper to use in the short run because both the front-end and back-end costs are undisclosed.
Sweet Potato Project Encourages Enterprise
The Sweet Potato Project, started by journalist Sylvester Brown, Jr., will work in partnership with St. Louis University and a small cadre of local nonprofits called the North City Food Hub to hold culinary, small business, horticulture, restaurant management, and land-ownership classes and business incubator opportunities this spring. The goal is to enable at-risk youths in North St. Louis to grow food and make money through food packaging and distribution. The project encourages people to become innovative, selfsufficient players in today’s expanding global economy. Brown says, “Success doesn’t always mean you’ve made a lot of money; it can also mean you’ve survived poverty or managed to create something.” 12
Uncontrolled Lice Threaten Fish Industry
A surge in parasitic sea lice that attach themselves to and feed on salmon, killing or rendering them unsuitable for dinner tables, is disrupting salmon farms in the U.S., Canada, Scotland, Norway and Chile. Wholesale prices for the species have already increased 50 percent over last year, leading to higher consumer prices for everything from salmon fillets and steaks to more expensive lox on bagels. Scientists and fish farmers are working on new ways to control the pests. Fish Farmer magazine states that losses by the global aquaculture industry could be as high as $1 billion annually. The only hope is to develop new methods to control the spread of the lice, which are naturally present in the wild, but thrive in the tightly packed ocean pens used for fish farming.
Hywind, the first floating wind farm in the UK, is located 15 miles offshore of Peterhead, in Aberdeenshire, Scotland. Its five turbines with a 30-megawatt capacity will provide clean energy to more than 20,000 homes to help meet the country’s ambitious climate change targets. First Minister Nicola Sturgeon says, “The government’s commitment to the development of this technology, coupled with Statoil’s [lithium] battery storage project, Batwind, positions Scotland as a world center for energy innovation.” Hywind is operated by Norwegian oil and gas company Statoil ASA and Masdar Abu Dhabi Future Energy Co.
Floating Farm Helps Power UK Needs
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Marine Algae Could Nourish Growing World Population
According to the United Nations, more than 800 million people today are regularly undernourished. By 2050, a rise of another 3 billion ur in Mission is to combine beauty and quality of life blending modern cell therapy medicine with global population is expected statetoof the art anti-aging modalities. We promise to escalate pressure on food supplies. deliver for all of our clients with the most innovative Brits Cutting Back treatments. German-made machine uses only the The challenge means providing not Our onPRP Meat Eating Purest Ozone and to provide a holistic alternative just sufficient calories, but for also a Inmedicine. 2015, the World Health Organizaregenerative balanced diet for good health. tion labeled bacon, sausage, hot So what is Ozone and how does it help? Fish present a viable soludogs and other processed meats with 1. Ozone strengthens your immune system tion, but most of the world’s inventory is already overharvested. Some scienthe same carcinogenic label as for 2. Ozone kills bacteria and viruses on contact tists propose “cutting out the middle fish” via the commercial production of cigarettes. According thecells Mintel 3. Ozone increases the oxygen level ofto your marine microalgae as a staple food. They produce fatty acids, amino4. acids, Ozone detoxiﬁ es your body Meat-Free Foods 2017 Report (Tinyurl. 5. Ozone reduces inﬂammation vitamins, minerals, antioxidants, polymers and carbohydrates that humans com/MintelMeatReport), 28 percent of 6. Ozone need and that can be used to feed animals and farmed fish. Microalgae are is anti-aging Britons have now drastically reduced 7. Ozone increases energy OFF found in20% both freshwater and marine aquatic systems. Only a handful8.ofOzone algalreduces acidity their meat intake. Reasons vary. your treatment species areﬁrst used commercially now, but hundreds of strains have similar to About 49 percent of those Measure your oxidative stress in-ofﬁce with this ad potential. polled that have given up meat or are see how your treatment is immediately Meanwhile, innovators at Copenhagen’s future-living lab SPACE10 considering it say they feel prompted improving your Health! created the Algae Dome, a 13-foot-tall urban ecostructure powered by solar by health warnings. Other motivaenergy that pumps out oxygen and produces foodMedical in a closed-loop arrangeEternity Anti-Aging & Regenerative tors include weight management (29 ment. hyperlocalBlvd. food system which are among the 4770This Biscayne Suitegrows 540,microalgae, Miami, Fl 33137 percent), worries about animal welworld’s fastest-growing organisms and can thrive on sunshine and water fare (24 percent) and environmental Call Grace: 786-208-2552 • 305-456-6697 • www.geteternity.com almost anywhere. concerns (24 percent).
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Along with naturally beautifying a home, many indoor plants help purify air quality often contaminated by chemicals found in common household products and furnishings. A recent study by the State University of New York at Oswego found that bromeliads absorbed up to 80 percent of pollutants from volatile organic compounds (VOC) emitted by paint, furniture, printers, dry-cleaned clothes and other household products. Other plants that scored highly for purifying the air of VOCs in airtight container tests were dracaena and spider plants (ScienceAlert.com). In related news, peace lilies have been shown to be effective in reducing airborne ammonia. NASA scientists have discovered that Boston fern, rubber plants, English ivy, devil’s ivy, peace lily, mum and gerbera daisies help clear the air of the formaldehyde often used in insulation, carpeting and particleboard furniture. (RodalesOrganicLife.com) Environmental scientist B.C. Wolverton’s book How to Grow Fresh Air: 50 House Plants that Purify Your Home or Office cites ferns as another good plant for removing formaldehyde from the home. Ferns are nontoxic, making them good indoor plants for pet owners per the American Society for the Prevention of Cruelty to Animals. Indoor levels of formaldehyde can also be reduced by potting areca palm, amstel king ficus and weeping fig plants, according to MotherEarthLiving.com. The website also cites how dragon tree plants can help remove xylene (used in solvents), trichloroethylene (found primarily in adhesives) and toluene (a solvent and gasoline additive) from the air. Beyond improving air quality, indoor plants also boost ambient oxygen levels, lower mold counts and serve as a natural humidifier and mood enhancer.
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The Top 8 Benefits of Ozone That Nobody Told You About
1. Strengthens your immune system Ozone is a potent regulator of the immune system. When the immune system is overactive (as in auto-immune disease), ozone will calm it down. Conversely, when the immune system is underactive as in chronic infections, ozone will stimulate it. This unique ability of ozone stems from its activation of immune related messenger molecules, so called cytokines, like gamma interferon, interleukin-2, colony stimulating factor, and TNF-alpha, to name just a few. 2. Kills bacteria and viruses on contact Ozone interferes with the metabolism of bacterium-cells, most likely through inhibiting and blocking the operation of the enzymatic control system. A sufficient amount of ozone breaks through the cell membrane, and this leads to the destruction of the bacteria. Unlike bacteria, viruses multiply only within the host cell. They transform protein of the host cell into proteins of their own. Ozone destroys viruses by diffusing through the protein coat into the nucleic acid core, resulting in damage of the viral RNA 3. Increases the oxygen level of your cells If we stopped breathing oxygen we would all be dead in 8 minutes or less. Why? Oxygen enables our cells to make energy. Without oxygen our cells can’t make energy, and without energy our cells will die. If our cells die, we die. Ozone increases the amount of oxygen that is delivered to the cells by the RBC’s or Red Blood Cells. It also makes the Red Blood Cells more ‘squishy’ so that they can do a better job of fitting down long skinny blood vessels that supply your tissues and organs with blood and oxygen.
5. Reduces inflammation Ozone alters immune function by causing a controlled oxidative effect, mobilizing the body’s antioxidant defenses, and resolving inflammation. 6. Ozone is anti-aging For anti-aging it is critical to raise the amount of oxygen in your blood and in your cells. Ozone therapy is one of the most powerful ways to do this. If used correctly ozone is a “wonder drug” that has the potential to revolutionize medicine and anti aging. 7. Increases energy You breathe oxygen so that it can be used to create energy in your cells. Quite often this process does not occur very efficiently, especially when humans reach over the age of 30. Ozone helps to ‘revitalize’ this process so that you can make more energy from that oxygen that you are breathing, just like fine tuning a car engine so that it can get more power out of gasoline. 8. Reduces acidity Breaks down the level of uric acid in the body which is the cause of gout and damaged blood vessels. Featured Special Using the latest and most modern German Technology Eternity Anti-Aging & Regenerative Medical Center is featuring Multidose Ozone Therapy also known as Ten Pass Ozone. This treatment was developed by Dr. Johan Lahodney, a senior European Physician, whose research showed that the Ten Pass helped his patients heal faster from infections, tinnitus, pain, skin wounds and other chronic diseases such as Lyme. He also suggests in his research that OHT releases stem cells. See ad, page 13.
4. Detoxifies your body In transdermal ozone therapy the pores of the skin open due to the gentle heat and steam and ozone enters the body transdermally (via the skin). The ozone penetrates the blood, lymph and fat. By allowing the ozone in and the toxins out, via the sweating process, this method is incredibly effective at detoxifying and oxygenating the body. March 2018
The World’s Healthiest Cuisines What Five Countries Can Teach Us about Good Eating by Judith Fertig
mericans love to explore ethnic cuisines and then put their own “more is better” spin on them, like a Chinese stir-fry turned into chop suey with fried rice or a pasta side dish supersized into a whole meal. “We’ve Americanized dishes to the extent that they don’t have their original health benefits,” says Dr. Daphne Miller, a family physician in the San Francisco Bay area and author of The Jungle Effect: The Healthiest Diets from Around the World—Why They Work and How to Make Them Work for You. Here are five popular—and healthy— world cuisines, known for their great dishes, star ingredients and health-enhancing practices.
Ingredients. The dietary benefits of green tea, fermented soy and mushrooms like shiitake and maitake are well documented. 16
Add dried seaweed to this list. Beyond sushi, it’s a delicious ingredient in brothy soups, where it reconstitutes to add a noodle-like quality, slightly smoky flavor and beneficial minerals, including calcium, copper, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, vanadium and zinc. A study in the Asia Pacific Journal of Clinical Nutrition linked the longevity of Okinawan residents to eating seaweed, a staple of macrobiotic diets. New York City culinary instructor and cookbook author Hiroko Shimbo prefers dried wakame seaweed, readily available in the U.S. Practices. Shimbo grew up in Tokyo, Japan, where her mother helped her surgeon father’s patients by preparing foods that helped them recover quickly. Shimbo believes wholeheartedly in Ishoku-dogen, a Japanese concept often translated as, “Food is medicine.”
Ingredients. South India—including the states of Andhra Pradesh, Karnataka, Kerala, Tamil Nadu and Telangana—offers many plant-based dishes that feature coconut, rice and spices such as turmeric, known for decreasing inflammation, according to the Journal of Alternative and Complementary Medicine. Varieties of dried split peas called dal [dal is singular and plural] are used in vegetable curries and ground to make the gluten-free savory crepes known as dosa or puffy white idlis for a snack or breakfast. South India native and current Minneapolis resident Raghavan Iyer, teacher, consultant and author of many cookbooks, including 660 Curries, says, “One technique that gives vegetable dishes a lift is dry-frying or toasting whole spices. It adds complexity and nuttiness.” Simply heat a cast iron skillet, add the whole spices and
Shimbo says, “I eat fairly well, treating food as blessings from nature that keep me healthy and energetic. I do not often indulge in expensive, rich foods.” She prefers eating foods in season and small portions, listening to what her body craves. When feeling the need for minerals and vitamins, she makes a brothy soup with just a little dried wakame, which reconstitutes to four times its dried volume. A second practice supporting healthy well-being is hara hachi bu, or “Eat until your stomach is 80 percent full.” It requires self-discipline to eat slowly and decline more food. But this restraint supports a widely accepted fact that “It takes about 20 minutes for the brain to receive the message that the stomach is full. If we eat slowly, we get the message at the right time, even if we want a few more bites. If we eat too quickly, by the time our brain sends the message, we have probably eaten too much,” says Shimbo. One Great Dish: Japanese soups offer nutrition and flavor in a bowl. Shimbo’s Eata-Lot Wakame Sea Vegetable Soup in her cookbook The Japanese Kitchen: 250 Recipes in a Traditional Spirit can be made with chicken or vegetable broth. Other healthy ingredients like sesame oil, fresh ginger, scallions and garlic boost its health benefits.
dry fry until spicy aromas arise; then add them to a dish. Practice. South Indian meals usually comprise many small, highly flavored, colorful, plant-based dishes served with rice. They yield a pleasant aroma and sensation of fullness without overdoing it, says Iyer. One Great Dish: A vegetable/legume curry such as tamata chana dal, or smoky yellow split peas is simple to make. Iyer cooks dried, yellow, split peas with potatoes and turmeric, then dry-fries dried chilis and spices, and purées them in a blender for a no-fat, vegan and glutenfree dish. In Iyer’s view, “The epitome of comfort food is a bowl of dal and rice.”
Ingredients. There’s American-Italian, as in pizza with pepperoni and double cheese, and then there’s real Italian dishes dating back to the Etruscans. Healthy Italian starts with the love of growing things. Whatever grows in the garden is best, served simply with extra virgin olive oil; a recent Temple University study found it preserves memory and wards off Alzheimer’s. Eugenia Giobbi Bone, co-author of Italian Family Dining: Recipes, Menus, and Memories of Meals with a Great American Food Family, says, “My palate was formed with the flavors of homegrown foods. Cooking in central Italy is all about bringing out the flavor of a few very fresh, well-grown ingredients. That means primarily seasonal eating, with lots of vegetables and little meat in summer, the opposite in winter. There isn’t a lot of fuss to the culinary style, which instead depends on interesting, but simple combinations of foods and techniques.” Practice. Italian families’ view of healthful garden-to-table includes the exercise attained from gardening. “We have a good work ethic in our family,” remarks Bone, who lives in New York City and Crawford, Colorado. “We are of the mentality that physical work is satisfying, even when it is hard.” From her father’s family, Bone has learned to break a meal into small courses and to eat heavier during the day and lighter at night because this helps maintain a healthy weight, according to many studies including one published in the UK journal Diabetologia.
One Great Dish: Dress up pasta with a seasonal vegetable sauce, such as caponata, an eggplant and tomato mixture, or include primavera via spring vegetables and basil, or arrabbiata, featuring tomatoes and red pepper flakes.
Ingredients. “So much about Lebanese cuisine is ‘on trend’ with our tart and sour flavors from lemon, sumac and pomegranate molasses, a wide array of vegetarian and vegan dishes, plus a tradition of pickling, called mouneh, and yogurt and cheesemaking,” says food blogger Maureen Abood, author of Rose Water & Orange Blossoms: Fresh and Classic Recipes from My Lebanese Kitchen. “Lebanese cuisine is extraordinarily healthy, fitting squarely into the Mediterranean diet.” Abood lives in East Lansing, Michigan, where she loves to use summer cherries and berries in her Lebanese-inspired dishes. According to Abood, another reason why Lebanese food is so popular is that Lebanese immigrants to the U.S. now outnumber the native population of their mother country. Practice. Gathering to share food is a hallmark of Lebanese hospitality. “The Lebanese style of eating includes maza; many small shared plates of remarkable variety,” says Abood. “Food as medicine” is also a Lebanese practice, according to a study in the journal Evidence-Based Complementary and Alternative Medicine. One Great Dish: “Many of my favorite Lebanese dishes are plant-based,” says Abood. “We love to stuff everything from cabbage to summer squash to grape leaves with vegetarian fillings, and cook them in a garlic or tomato broth. Every week, we make and eat mujaddara, a lentil and rice or bulgur pilaf with deeply caramelized onions.” Pair with any Lebanese salad, such as one she makes with sweet cherries and walnuts for “a perfectly healthy and crazy-delicious meal.”
Ingredients. Vietnamese cooking emphasizes fresh herbs and leafy greens, green papaya, seafood, rice and condiments. A study in the British Journal of Nutrition found that green or unripe papaya contains more healthy
carotenoids (lutein, beta-carotene and lycopene) than tomatoes or carrots. Practice. The preferred style of Vietnamese cooking is steaming or simmering, using less fat. It also encourages communal eating, with each diner dipping an ingredient into a cooking pot. Cooked foods are accompanied by fresh salad greens, including herbs served as whole leaves. One Great Dish: Vietnamese hot pot is a favorite of Andrea Nguyen, whose Vietnamese family emigrated to California. Nguyen, author of Into the Vietnamese Kitchen: Treasured Foodways, Modern Flavors, blogs about food at VietWorldKitchen. com and now lives near San Francisco, California. “This is a slow, cook-it-yourself kind of meal. Set it up, relax with some organic wine or beer and enjoy. Flavors develop and the hot pot transforms as you eat,” she says. “At the end, you’ll slurp up the remaining broth and noodles.” See Tinyurl.com/Viet-ChineseHotPotRecipe. French Bonus: While croissants and triple-crème brie might not seem part of an ideal diet, rediscover two healthy practices from the French: Eat less and eat together. Ongoing studies at Cornell University show that we eat less if offered less. When researcher Paul Rozin, Ph.D., a psychology professor with the University of Pennsylvania, compared portions in Paris, France, and Philadelphia, Pennsylvania, the Philly portions were 25 percent larger. It’s also reflected in the two countries’ cookbook recipes. Rozin further found that French diners spent more time eating those smaller portions—perhaps explaining the French paradox: Most French eat rich foods and drink wine, yet don’t get fat. Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com). March 2018
Cook-It-Yourself Ethnic Recipes
Eat-a-Lot Wakame Sea Vegetable Soup
Yields: 4 servings
Smoky Yellow Split Peas (Tamatar Chana Dal) This vegan and gluten-free recipe traces its roots to Southeast India, where roasting spices to yield nutty-hot flavors creates a layered experience. Yields: 6 cups 1 cup yellow split peas 1 lb potatoes (Yukon gold or russet), peeled and cut into ½-inch cubes ¼ tsp ground turmeric 2 to 4 dried red cayenne chiles (like chile de arbol), stems discarded 1 Tbsp coriander seeds 1 tsp cumin seeds 1 medium-size tomato, cored and diced 2 Tbsp finely chopped fresh cilantro leaves and tender stems 1½ tsp coarse kosher or sea salt Measure the peas into a medium-size saucepan. Cover with water and rinse the grains by rubbing them in-between fingertips. Drain and repeat three to four times until the water, upon rinsing the peas, remains fairly clear. Measure and pour 4 cups of water into the pan and bring it to a boil over mediumhigh heat. When some foam arises, scoop it out and discard it. Add the potatoes and turmeric to the peas, stirring once or twice. Lower the heat to 18
medium-low and cover the pan. Stew the mélange, stirring occasionally, until the peas are tender, but still firm-looking and the potatoes are cooked, 20 to 25 minutes. While the peas and potatoes cook, preheat a small skillet over medium-high heat. Once the pan feels hot (a palm held close to the bottom usually feels the heat within 2 to 4 minutes), sprinkle in the chiles, coriander and cumin.
1 Tbsp sesame oil 2 garlic cloves, minced 1 Tbsp peeled and julienned ginger 3 scallions, both green and white parts, cut into thin disks 4¼ cups chicken or vegetable broth ¼ cup sake 1 Tbsp instant wakame sea vegetable, soaked in cold water for 2 minutes and drained 1 Tbsp white sesame seeds, toasted in a skillet Tamari to taste Ground white pepper to taste In a medium pot, heat the sesame oil over medium heat until it’s hot, but not smoking. Add the garlic and ginger and cook, stirring, for 30 seconds. Add the white part of the scallions, reserving the green part, and cook, stirring, for 1 minute.
Toast the spices, shaking the pan very frequently, until the chiles blacken and smell smoky-hot and the seeds turn reddish brown and smell strongly aromatic (nutty with citrus undertones), 1 to 2 minutes.
Add the chicken broth and sake, then bring the mixture to a boil. Add the wakame and the sesame seeds. Season the soup with a few drops of tamari and ground white pepper, and add the green part of the scallions.
Transfer this spice blend to a blender jar and plunk in the tomato. Purée, scraping the insides of the jar as needed, to make a smooth, reddish brown paste with a smoky aroma. Once the peas are cooked, scrape the spicy, well-seasoned tomato paste into the pan. Stir in the cilantro and salt. Set the heat to medium-high and vigorously boil the dal, uncovered, stirring occasionally, to allow the flavors to mingle and the sauce to slightly thicken, 12 to 15 minutes. For a thicker sauce, mash some of the peas and potatoes with the back of a spoon. Serve warm.
After a few strong stirs, serve piping hot in individual bowls.
Recipe courtesy of Raghavan Iyer (RaghavanIyer.com).
Recipe of Hiroko Shimbo from The Japanese Kitchen; permission from Quarto Publishing Group USA.
photos by Stephen Blancett
This soup satisfies a body’s call for a dish rich in minerals and vitamins.
Cherries with Parsley, Walnuts and Pomegranate Vinaigrette This salad combines fresh summer fruits from the U.S. and Lebanon. Pomegranate molasses is a bottled condiment available at Middle Eastern markets and specialized grocers. Yields: 8 servings 1 qt sweet cherries, pitted and halved ⅓ cup walnuts, toasted and coarsely chopped ¼ cup flat leaf parsley, coarsely chopped 2 tsp pomegranate molasses Juice of ½ lemon 3 Tbsp extra-virgin olive oil Pinch kosher salt
Pasta with Caponata Try adding a sliced avocado or a can of tuna fish packed in olive oil. Yields: 4 servings Caponata: 2 Tbsp olive oil ¾ lb eggplant, peeled and diced (about 2 cups) 1 celery rib (about ½ cup) 1 medium onion, chopped (about 1 cup) 1 small tomato, coarsely chopped (about ½ cup) 2 Tbsp capers packed in vinegar 2 Tbsp wine vinegar 2 tsp natural sugar, optional 1 Tbsp pine nuts Kosher or sea salt and freshly ground black pepper to taste Pasta: ¾ lb farfalle or penne pasta 1 can tuna packed in olive oil, drained (optional) 2 Tbsp grated Parmesan 2 Tbsp julienned fresh basil leaves For the caponata, heat the olive oil in a large skillet over medium heat. Add the eggplant and cook over medium-high heat, for 15 minutes, until lightly browned, mixing often.
Remove the eggplant with a slotted spoon and add the onions and celery to the skillet. Lower the heat and sauté, stirring occasionally. When the celery is tender, in about 10 minutes, add the tomatoes. Cover and continue to cook, mixing the vegetables together, for 10 minutes more. Add the eggplant. Drain the capers and soak them in cold water for 15 minutes. Rinse and blot on a paper towel. In a small pan, heat the vinegar and natural sugar together. As soon as the mixture boils, add desired amount of capers and pine nuts, then salt and pepper to taste. Simmer for 1 minute, and then add to the eggplant mixture. Cook over a low heat for 5 minutes. Adjust the seasoning.
In a decorative small salad bowl, combine the cherries, walnuts and parsley. In a small prep bowl, whisk the pomegranate molasses, lemon juice, olive oil and salt until it emulsifies. Dress the salad with the vinaigrette and serve immediately, or later, at room temperature. Recipe courtesy of Maureen Abood (MaureenAbood.com).
Transfer to a large serving bowl. The dish is best at room temperature, but can be cold. For the pasta, bring a big pot of salted water to a boil and add the pasta. Cook until al dente, drain and pour over the caponata. Add the tuna if desired. Toss gently and garnish with the Parmesan cheese and fresh basil. Recipe courtesy of Eugenia Bone (Kitchen Ecosystem.com). March 2018
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Six Seasonings with Surprising Payoffs by Amber Lanier Nagle
pices add a punch of extra flavor to our favorite dishes, but they also possess proven health and wellness properties. From regulating blood sugar to reducing inflammation to helping control appetite, behold the magnificent six.
Garlic (Allium sativum)
Author and Natural Awakenings Long Island Publisher, Kelly Martinsen
SPICE UP HEALTHY COOKING
“There’s a lot of evidence that suggests garlic supports heart health,” says Rosalee de la Forêt, a clinical herbalist and author of Alchemy of Herbs: Transform Everyday Ingredients into Foods and Remedies that Heal. A study published in the European Journal of Clinical Nutrition tracked the blood pressure of 79 patients with uncontrolled hypertension and found that the mean systolic blood pressure of those consuming two 240-milligram capsules of aged garlic extract a day for 12 weeks significantly decreased compared to those taking one capsule or a placebo.
“Garlic may also reduce the duration and severity of colds and flu when taken at the onset of symptoms and each day afterwards,” says de la Forêt, citing a study published in Clinical Nutrition. “I mince a clove and mix it with honey to make it easier to swallow.”
Turmeric (Curcuma longa)
Dr. Lipi Roy, a clinical assistant professor at the New York University School of Medicine and blogger at SpicesForLifemd. com, considers turmeric the golden spice of life. “In addition to its role in Indian and Asian cuisine, turmeric is used in traditional Indian medicine to treat common ailments like stomach upset, ulcers, flatulence, arthritis, sprains, wounds and skin and eye infections,” she says. A study published in Oncogene concluded that curcumin (the active ingredient in turmeric) was a more potent anti-inflam-
Herbs are not spices although the term spice is sometimes used to encompass them all. An herb is the leaf of a plant when used in cooking. Spices can be buds, bark, roots, berries, seeds or any other part of a plant, and are often dried.
PSYCHOTHERAPY HYPNOTHERAPY REGRESSION THERAPY
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Licensed Psychologist, Psychotherapist & Fellow in Clinical Hypnotherapy.
matory agent than aspirin or ibuprofen. Try adding a little turmeric and ground black pepper to soups, salads and sauces.
Black Pepper (Piper nigrum)
Used in India for 4,000 years, black pepper may be the most popular spice of our era. “Black pepper can increase the amount of nutrients your body absorbs from other food and spices,” says de la Forêt. A study published in Plant Medica concluded that subjects consuming a small amount (20 milligrams) of an extract of black pepper showed an increase of retained curcumin in their bodies. For maximum benefits, grind whole peppercorns directly onto food at mealtime.
Cinnamon (Cinnamomum cassia and Cinnamomum verum)
“One of cinnamon’s super powers is that it may help regulate blood glucose in patients with Type 2 diabetes,” Roy says. In a study published in Diabetic Medicine, subjects taking two grams of cinnamon daily for 12 weeks exhibited much better blood sugar control. Roy suggests sprinkling it on oatmeal, apples, pumpkin pie and brownies. Roast chicken flavored with cinnamon and other spices is another treat.
Ginger (Zingiber officinale)
“Ginger is a rhizome people have traditionally used medicinally to help with digestive issues, including upset stomachs and nausea,” says Karen Kennedy, of Concord, Ohio, a horticulturist and educator at the Herb Society of America. In a study published in the World Journal of Gastroenterology, researchers
concluded that gastric emptying and relief was more rapid after subjects with frequent or severe stomach upsets ingested 1.2 grams of ginger. Ginger is also linked to increased circulation and reduced inflammation. A study published in Phytotherapy Research noted that this spice also worked in alleviating migraines equal to the pharmaceutical sumatriptan (Imitrex). According to a study in the journal Arthritis, it’s an effective tool in the battle against rheumatoid arthritis. Ginger adds a zing of healthy flavor to hot teas and stir-fried veggies such as broccoli, green beans, carrots or mushrooms.
Paprika (Capsicum annuum)
A common spice added to Hungarian, Portuguese, Spanish, Turkish and Indian cuisine, paprika is rich in natural carotenoids (the orangey pigment in many plants with antioxidant power) and capsaicin, both of which may decrease mortality from chronic illnesses. Another benefit of this capsaicincontaining spice is its ability to control appetite. In research published in the journal Physiology and Behavior, participants that consumed red pepper spice had a slightly higher core temperature and energy expenditure after a meal than the control group. The study further suggested that those that consumed capsaicin-containing spices like paprika ate fewer calories per day and had less interest in food. “Paprika is a great salt alternative, too,” says Roy. “Too often, people think they are craving salt, but they aren’t. They are craving flavor, and paprika gives a nice kick to chili, salad, grilled cheese and so many other foods.”
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ver since skin cancer scares penetrated the national psyche in the mid-1980s, Americans have been conditioned to cover up and slather on sunscreen when we leave the house. Now experts say we haven’t been doing ourselves a favor, even when strictly using all-natural formulas. We’ve been blocking the sun’s life-giving rays, essential for the body’s production of vitamin D, and possibly prompting a host of health problems.
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“Ninety percent of the vitamin D we get comes from the sun, and exposing arms and legs for a few minutes a day is enough for most people with no risk of skin cancer,” says Registered Nurse Sue Penckofer, Ph.D., a professor in the School of Nursing at Chicago’s Loyola University. She’s the lead researcher for the Sunshine 2 Study, a clinical trial investigating the vitamin’s vital role in relieving depression. “Every tissue and cell of your body requires vitamin D to function properly,” says Michael Holick, Ph.D., a medical doc-
tor who has pioneered vitamin D research at the Boston University Medical Center. A 40-year professor at the Boston University School of Medicine, he’s a fervent advocate of sensible sun exposure. “Vitamin D is actually a hormone, essential for bone and muscle health. It plays a significant role in reducing the risk of infectious diseases, including cardiovascular problems and certain cancers, contributes to brain function and memory, and elevates mood, all while reducing early mortality,” explains Holick, author of The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problem. Yet, he says, about half of all Americans are among the 1 billion people worldwide that are vitamin D deficient. Published vitamin D research in the U.S. National Library of Medicine turns up 74,486 studies and citations dating back to 1922, with nearly half done in the past 10 years; 478 of the total were authored or co-authored by Holick or cited his research. His work confirms that sensible sun exposure and supplementing with natural
At least 10 hours a week outdoors in sunshine is crucial for children under 6 for development of healthy eyes. Otherwise, the risk of myopia increases, which in turn lends risk for cataracts and glaucoma in adulthood. ~University of Sydney Adolescent and Eye Study of 2,000 children vitamin D3 brings vitamin D levels to the optimal 40 to 60 nanograms per milliliter (ng/ml). New research from the University of Surrey, in the UK, found D3 twice as effective in raising vitamin D levels as D2, which is often synthetically produced. While the human body manufactures vitamin D as a re sponse to sun exposure, eating certain foods like fatty fish, egg yolks and cheese can help. Fortifying foods with the vitamin is controversial. “It’s interesting that the right sun exposure will correct D deficiency rapidly, but won’t create an excess. Our bodies stop producing the hormone vitamin D once we have enough,” says Dr. Robert Thompson, an obstetrician, gynecologist and nutrition specialist in Anchorage, Alaska, and author of The Calcium Lie II: What Your Doctor Still Doesn’t Know.
Bare Minimum Holick, who differentiates between unhealthy tanning and healthy
sun exposure, recommends exposing arms and legs to noonday sun for five to 10 minutes three times a week for most people. He adds, “Everyone needs 1,500 to 2,000 international units of vitamin D3 [supplements] a day year-round, and obese people need two to three times that much, because their ability to manufacture vitamin D is impaired.” Penckofer’s research confirms that fair-skinned people absorb the sun’s rays easily and quickly, while darker-skinned people have a natural sunblock, so they need much longer sun exposure to absorb the UVB rays that trigger the production of vitamin D. She remarks that inadequate vitamin D is a possible explanation for the greater risk of high blood pressure observed in African-Americans. Holick contends that anyone living north of Atlanta, Georgia, cannot get enough winter sun exposure to maintain optimal vitamin D levels. “While vitamin D can be stored in the body for up to two months, a winter-induced deficiency is a convincing explanation for the seasonal affective disorder that strikes many in northern states in January, just two months after the weather turns too cold to get sufficient sun exposure,” explains Penckofer. “In Alaska, we eat lots of fatty fish and take D supplements in winter. We know there’s no chance we’re getting the D we need from the sun, even when we’re sunbathing in negative 30 degrees Fahrenheit temperatures,” quips Thompson. Kathleen Barnes is the author of numerous books on natural health, including Food Is Medicine: 101Prescriptions from the Garden. Connect at KathleenBarnes.com.
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Fitness in 10 Minutes
A Full-Body Workout for Busy People by Locke Hughes
Veterans Yoga Project programs are designed and developed to achieve our mission to support recovery and resilience among veterans, active duty military, their families, and our communities.
hen life makes a long workout impossible, a 10-minute, totalbody fitness routine can be super-efficient and effective, if done right. To maximize results, strategically order the exercises to work different muscles each time, allowing one set of muscles to rest while working another. This is the basis for a 10-step workout that Franklin Antoian, an American Council on Exercise-certified personal trainer and founder of iBodyFit, created for SilverSneakers. The steps can be part of a regular routine or done on their own three times a week every other day, gradually working up to five days a week. Needed equipment includes a chair, light dumbbells (or filled water bottles or food cans), a yoga block (or small soft ball or pillow) and a watch or timer. Given extra time, warm up by walking in place for five minutes, and then perform each exercise in order for one minute, doing as many reps as possible. Try not to rest between exercises. If a full minute feels too challenging, start with 45 seconds of exercise and 15 seconds of rest.
Check your local listings for participating teachers and studios, and if youâ€™d like to contribute your services, contact Veterans Yoga Project.
then lower and repeat. Continue for one minute. Make it easier by doing slow and controlled reps without dumbbells.
WALL PUSHUPS. Stand at armâ€™s length away from a wall with feet hip-width apart. Place palms shoulderwidth apart on the wall. Bend elbows and lower the upper body toward the wall, keeping the core tight and straight. Pause, and then press back to the starting position and repeat. Continue for one minute. Make it harder by taking a step back from the wall, pushing out from a kneeling position.
Please Visit Our Website to Locate Classes in your area. www.veteransyogaproject.org
SHOULDER SHRUG. Stand with feet hip-width apart. Hold dumbbells with arms down, palms facing inward. Slowly raise shoulders as if trying to touch the earlobes. Pause, and
ARM CIRCLES. Stand with feet hipwidth apart. Extend arms straight out to each side at shoulder height with palms facing down. Swing arms forward in a circular motion for 30 seconds, and then backward for 30 seconds. Keep shoulders down and back and elbows slightly bent.
SEATED ADDUCTION. Sit in a chair with a yoga block between the knees. Press knees together to squeeze the device, pause for three seconds. Relax and repeat. Continue for one minute.
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HIP EXTENSION. Start on hands and knees with palms flat on the floor, shoulder-width apart. Align the neck and back while looking down or slightly forward. With foot flexed and knee bent, slowly raise the right foot toward the ceiling until the thigh is parallel with the floor. Pause, and then lower. Continue for 30 seconds, and then repeat with the left leg. To make it easier, try it while standing, keeping the lifted leg straight, and hold the back of a chair for support.
SEATED KNEE RAISE. Sit at the front of the chair with knees bent and feet flat, holding onto the sides for balance. Keeping the knee bent, lift the right leg about six inches off the floor. Pause for three seconds, and then lower and repeat with the left leg. Continue alternating for one minute.
BICEPS CURL. Stand with feet hip-width apart. Hold dumbbells with arms at each side, palms facing forward. Keeping the upper arms still, bend both elbows to bring the dumbbells as close to the shoulders as possible. Pause, and then slowly lower and repeat. Each time arms return to the starting position, completely straighten them. Continue for one minute. Make it easier with slow and controlled reps without using dumbbells.
TRICEPS EXTENSION. Stand with feet hip-width apart. Hold the end of one dumbbell with both hands. Position arms so elbows are pointing up, with upper arms by the ears and the dumbbell behind the head. The neck is aligned with the back; with shoulders down and back. Keeping upper arms still, straighten the elbows until the dumbbell is overhead. Pause, and then slowly lower and repeat. Continue for one minute. Make it easier by sitting in a chair. Locke Hughes, of Atlanta, GA, contributes content to SilverSneakers, a community fitness program that helps older adults maintain a healthy lifestyle and improve well-being. Learn more at SilverSneakers.com.
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Ilona Selke on the
Power of Dreaming Big by April Thompson
or 30 years, international bestselling author, teacher and speaker Ilona Selke has inspired thousands of people worldwide to create a more fulfilling life by discovering the power of their consciousness. She’s the author of six books, including Dream Big: The Universe is Listening and The Big Secret, co-authored with Jack Canfield. Her Living from Vision course, available in six languages including Chinese, teaches how to use the power of visualization to tap into our highest potential and deepest dreams in order to manifest miracles. Born in the Himalayas to German parents, Selke spent her first three years in Afghanistan speaking Persian and German, and then grew up in Germany. She moved to the U.S. at age 20 to study philosophy, where she met her husband and partner, Don Paris. The couple spent 25 years studying and communicating with dolphins in natural waters, experiences shared through her books Wisdom of the Dolphins and Dolphins, Love and Destiny. They split their time between a geodesic dome home on a Northwest Pacific island and the Shambala retreat center they founded in Bali.
What is key to manifesting our dreams and desires? It’s a four-step process. First, form a clear description in your mind, positively framed and based on your passion. No matter how big the dream, if you are behind it heart and soul, you will manifest miracles. Next, imagine the scenario as if it has already happened. The third and most vital step is to feel the feeling of your fulfilled wish as if it has already manifested. 26
Fourth, create a metaphorical image that represents the feeling. By applying this method, our clients have manifested a desired pregnancy, funding for an overseas orphanage and redemption of a suicidal teen. In the latter case, the young man went on to focus on his dream of learning jazz piano well enough to play benefit concerts for children being treated for cancer.
Which universal principles are at work behind manifestation? We live in a conscious, interactive universe, and it is listening. Our Western scientific mindset may not support the idea, but thousands of years of mystical teachings, as well as new understanding via quantum physics, teach that the observer is an intri-
cate part of what appears to be solid matter. In practice, it means we can communicate intentionally with the universe. When we learn to do so, it responds to us.
How do our thoughts affect our reality? All our thoughts, subconscious as well as conscious, affect how things manifest around us. If we have contradictory beliefs, it is hard to manifest things. For example, if we say we want money, but somehow believe that money is dirty, evil or undeserved, then we are pushing and pulling against ourselves. It’s important to dive into our subconscious mind and heart, and deal with the negative feelings that dwell there, such as hurt, sadness and trauma. Make this a daily activity—cleaning your emotional being. Eventually, your subconscious and conscious mind as well as the superconscious will all point in one direction and you will see your desired results. We guide people to build their success, aspirations and dreams in alignment with their deepest values as well as their purpose in life. Uniting purpose and direction is tremendous fuel for moving in the direction of your dreams.
Why does choosing goals aligned with our purpose make them manifest more easily? Personal goals and inner purpose are not always aligned for everyone. However, when you take time to become aware of your deepest dreams, you may find that a part of your purpose is embedded in them. Be aware that many people confuse their larger life purpose with their talents. Our talents are what we love to do, what we are good at. Yet our deeper purpose actually is to shine more light and share more love. That is the common true root to our purpose. My suggestion is to read books that share success stories from those that are living on purpose and provide step-by-step instructions on how to get there. Connect with April Thompson, in Washington, D.C., at AprilWrites.com.
Reclaim Your Magic Make Your World Wondrous Again
by Paige Leigh Reist
e are all born with magic, but somewhere along the way, life tends to stomp it out of us. When we are living in our magic, we become curious, passionate and energetic. We thrive. Here are five ways to begin to reclaim our own special vibrancy.
LIVE WITH EARTH’S CYCLES Our planet teaches by example how to live in harmony with the seasons. Rest in the winter, awake to new beginnings in spring and rejoice in summer’s bounty. Give extra thanks in autumn. Live by and with the land, and watch how goodness magically blooms into being.
EXERCISE INTUITION Trusting in our intuition is generally discouraged from a young age. We’re taught to ignore it in favor of logic, following social scripts and displaying expected behaviors. We’re told whom to look to for answers, definitions of right and wrong and true and false, and that grown-ups always know best. A powerful way to counteract this conditioning is to come to trust ourselves. Intuition is like a muscle—the more we use it, the more powerful it becomes. The spiritual “still small voice” won’t lead us astray.
COMMUNE Speaking our truth is transformative. To be heard, validated and supported is a
powerful catalyst of personal growth and supports self-worth. Whenever possible, make time to meet with kindred spirits and share personal stories, wisdom and struggles around the proverbial fire.
CELEBRATE Spend time thinking about what it is that comprises the essence of oneself and celebrate it—that is where magic lives. Often, the qualities that carry our magic may have been put down. Sensitivity can be considered weakness. Determination might be termed stubbornness. But if we unabashedly love and celebrate these qualities in ourself, we begin to re-conceptualize them as sources of strength and power, and magic seeps through.
Spring Sweet Spring Time to Adopt-A-Manatee
STOP ACCEPTING THE MUNDANE Let go of anything that does more to limit rather than propel progress. Review media habits, relationships, jobs and character traits, and be ruthless in pruning what needs to go. Try to interact only with people, activities and things that produce glowing feelings of inspiration, fulfillment and buzzing vitality. Assess habits honestly and choose meaningful substance over comfort, ease and familiarity. Paige Leigh Reist is a writer from Calgary, Alberta, Canada, who blogs at TheWholesomeHandbook.com.
savethemanatee.org Photo © David Schrichte
Upbeat Kids Five Steps to Positivity by Tamar Chansky
This is a family master plan for helping both children and adults resist negative thinking.
Step One: Empathize with a Child’s Experience While the desired outcome is to help a child embrace a different point of view of their situation, the first goal is not to come on too strong with an agenda of change. Instead, start from where they are, based on an expressed emotion. Reflect this with words, a hug or a gesture. Thoroughly accepting how a child feels doesn’t necessarily imply agreeing or sharing the same view, but it does release them from having to show how bad they feel. So when a child says, “I feel like I’m in jail,” resist the urge to say, “Are you crazy?” Rather than try to steer them off their course, go in the direction of their swerve to help direct them back to their best self. The key is to normalize the experience without minimizing it. Exhibiting too much good cheer means they have no choice but to be grumpy to get their point across. Introduce the idea of choice: “Your thoughts are making you feel really bad. I wonder if there is something different we could do.” Don’t oppressively correct them with the right answer; it makes a child feel bad for being wrong. 28
Step Two: Relabel Instead of being led down a thorny patch lined with terrible impossibilities and accusations, we might steel ourselves to remain calm, get some distance or take our thoughts with a grain of salt. Relabeling begins with noticing a familiar ring to a child’s thoughts and distress; like us, they can also learn to recognize when “Mr. Negative” appears. Then they’re better prepared for discussion. As parents, when we learn to predict, “Yep, I knew my negative thinking was going to jump to that conclusion,” we can decide to choose other interpretations.
Step Three: Specify What Went Wrong Don’t be tempted to try to solve the huge problem initially presented, such as, “I hate my life, everything is terrible, I can’t do anything right.” The goal is actually much smaller, so teach a child to shrink it by narrowing down from some global form to the specific offending thought or situation that needs to be addressed. With young
children, frame this approach as doing detective work to locate the source of the problem; with older children, explain that it’s usually a triggering event that makes us feel really bad—the straw that broke the camel’s back. It’s key to helping them know what to do to feel better.
Step Four: Optimize and Rewire When a child is thinking negatively, their thoughts stall, their strengths and resources lock up, and their energy, motivation and hopefulness are drained. Try different settings or perspectives on the specific problem the child has identified and choose the version or interpretation that works best for them, one that is the least damaging, most accurate and gets their system moving in a new direction.
Step Five: Mobilize to Be the Change When we can’t think our way out of a mood, we can move ourselves out of it. Like picking up the needle on a skipping
record and putting it down elsewhere, doing something active helps the brain engage in something enjoyable until our nervous system recovers. Thoughts, like a windup toy with its wheels against a wall, can keep spinning fruitlessly in place until manually turned in a new direction. Redirecting differs from distracting ourself from negative thoughts. Distractions play hide-and-seek with negativity; eventually, it will find us again. The master plan in caring for a child calls for us to first dismantle the power of whatever perspective is bullying them, correctly value ideas and then focus on what matters most. Whether we’re accepting or dismissing thoughts that suggest themselves, either way, we’re the boss because thoughts have only the power we give them and we are equipped to let them float on by or to amend, correct or replace them. Psychologist Tamar Chansky, Ph.D., is the founder and director of the Children’s and Adult Center for OCD and Anxiety, in Plymouth Meeting, PA. Her many books include Freeing Your Child from Negative Thinking. For more information, visit TamarChansky.com.
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Dietitian and nutritionist Madeline Basler, of Long Island, New York. One of her go-to’s is her Earth Day Carrot Top Pesto (Tinyurl. com/CarrotTopPestoRecipe). Beet greens can be sautéed like spinach, in a little extra-virgin olive oil with garlic, as a veggie side.
Fruit Snippets Stray grapes, a half-finished peach, overripe bananas, wrinkly berries and the core of a pineapple can all go in the freezer, and then into a smoothie.
FRUGAL FOODIE Practical Uses for Aging Produce
by Judith Fertig
hen Jacques Pépin was growing up in France during World War II, he watched his mother use every scrap of food to meet the family’s needs, and then send him to live with a farmer in summer so her growing son could eat fresh from the farm. Today, the internationally renowned PBS-TV chef and cookbook author carries these sensibilities forward at his home and studio in Madison, Connecticut. “In Europe, and certainly in France, healthy food is much more expensive,” he says. “In America, a chef may have the person that washes dishes also prepare salads. With lettuce, he’ll cut off the whole top, cut out the heart and throw out the rest.” U.S. restaurant kitchens mirror home kitchens, where the average family throws away a quarter of the food they buy, wasting an average of $2,200 a year. These scraps mean wasted food and money at home, plus misspent resources to grow and transport the food. According to a report by the National Resource Defense Council, “Getting food to our tables eats up 10 percent of the total U.S. energy budget, uses 50 percent of U.S. land and swallows 80 percent of the fresh water consumed in the United States.” 30
To save money and also live better, here are just some of many easy ways to use up every bit of fresh produce we buy.
Self-described “frugal foodie” Diana Johnson, of Auburn, Washington, never lets asparagus ends go to waste. With the help of a blender, she turns them into a creamy asparagus soup—minus the cream—that her family loves (Tinyurl.com/AsparagusSoupTips).
Broccoli, Swiss Chard and Spinach Stems
Thrifty cooks know the magic of quick pickles. Recycle the brine from pickles and pack thinly cut stems of broccoli, Swiss chard and mature spinach into the jar until covered with the brine, then seal and refrigerate. In a few days, these quick pickles will be ready for snacking and sandwiches.
Carrot and Beet Tops
Very fine carrot tops can be used like parsley. With a food processor or high-speed blender, transform them into a favorite pesto or salsa verde recipe, suggests Registered
Freeze what’s left in the bottle in ice cube trays, suggests Anisha Jhaveri, a film writer and wine lover in New York City. It can add flavor to soups and stews, sauces and desserts like wine-poached pears.
Lemon Peels The limonene in lemon peels is a natural cleaner and degreaser, says blogger Jill Nystul, of Salt Lake City, Utah. She makes her own Citrus Vinegar All-Purpose Cleanser by simply packing lemon peels in a jar and topping with vinegar. See how at Tinyurl.com/HomemadeCitrusCleaners.
Vegetable Peels and Trimmings Instead of throwing out onion skins, carrot peels, celery leaves and tough leek stems, collect them in a freezer bag over time and store in the freezer. When enough has accumulated to fill a pot, make homemade vegetable stock, suggests Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle (InSonnetsKitchen.com/ how-to-make-perfect-vegetable-stock-for). At home, Pépin makes “fridge soup” once a week. “Whatever is left in the fridge—carrots, lettuce, a piece of leftover meat or whatever else I made the other day—goes into the soup,” says Pépin. “We finish it with some vermicelli or polenta or good bread.” A delicious meal, shared with family and friends, makes frugality festive. Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com).
Nine Tips to Tackle Food Waste at Home
onathan Bloom, author of American Wasteland: How America Throws Away Nearly Half of Its Food (And What We Can Do About It), suggests many ways to curb this habit at, WastedFood.com. Here are some suggestions from him and others:
Shop smart. Plan meals for the week with a detailed shopping list, suggests Madeline Basler, a certified dietitian nutritionist in Long Island, New York.
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Save, transform and eat leftovers. “Eat down the fridge,” counsels Kim O’Donnell, a chef and cookbook author in Portland, Oregon. Turn leftovers into frittata, sandwich fillings, pasta sauces and soups. In this way, we’re not eating quite the same meal again.
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Store food in safe, sealable glass containers, so it’s easy to see.
Treat expiration and sell-by dates as just guidelines. There is wiggle room in both, advises Bloom.
Donate extra pantry items to food banks and places that provide hot meals for those in need.
Preserve the bounty of the garden. Learn how to make quick pickles, pasta sauces and foods to freeze.
Join a food exchange. Emily Paster, cofounder of Chicago Food Swap, helps farmers, foragers, home cooks, gardeners, bakers and canners trade or barter their produce and products.
Go social. PDX Food Swap, in Portland, Oregon; BK Swappers, in Brooklyn, New York; and ATX Swappers, in Austin, Texas, combine food exchange events with a potluck.
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Avoid clutter in the refrigerator and freezer; if we can’t see it, we won’t eat it.
Heart-Smart Eating Can Be Delicious and Nutritious
eeping your heart in good shape starts at mealtime. Fortunately, there’s no reason to skimp on flavor to spread the love to your heart. For example, homegrown American Pecans are a naturally sweet, heart-smart ingredient you can add to salads, vegetable side dishes, oatmeal and other whole grains – or enjoy on their own as a snack. Their unique mix of “good” unsaturated fats, fiber, plant sterols and flavonoids add up to make pecans a powerful, hearthealthy food. Each 1-ounce serving provides 18 grams of unsaturated fat with zero cholesterol or sodium. In fact, American Pecans are certified as a heart-healthy food by the American Heart Association’s® Heart-Check Certification Program. According to the U.S. Food and Drug Administration, scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. Try adding a colorful, flavorful twist to a simple salad by combining crunchy kale with fresh pecans, pomegranate seeds and pears for a tasty, heart-healthy meal you can feel good about. Pecan, Pear, Pomegranate Kale Salad Prep time: 20 minutes Servings: 8 1 bunch kale, stems removed 1/3 cup extra-virgin olive oil, plus 3 tablespoons, divided 2 small pears, sliced 32
3/4 cup fresh pecan halves 1/2 cup pomegranate seeds 1/3 cup apple cider vinegar 2 tablespoons course grain mustard pinch of kosher salt pinch of cracked black pepper Chop or shred kale into small pieces and transfer to large bowl. Drizzle 3 tablespoons olive oil on kale. Massage kale about 3-5 minutes, or until kale becomes glossy, deep green and begins to tenderize. Add pear slices, pecan halves and pomegranate seeds; toss with kale. Add remaining olive oil, apple cider vinegar, mustard, salt and pepper to canning jar and secure lid. Shake for several seconds until dressing comes together. Drizzle over salad and toss to coat. Serve immediately, or allow salad to marinate in dressing up to 30 minutes before serving. Nutritional information per serving: 230 calories; 21 g fat; 2.5 g saturated fat; 75 mg sodium; 11 g carbohydrates; 3 g fiber; 2 g protein. For more recipes, nutrition information and cooking tips, visit americanpecan.com.
Photo courtesy of Getty Images.
Move More for a Healthy Heart
hile heart health and how to prevent heart disease are important topics, many people in the United States – African Americans, in particular – remain at risk. According to the Centers for Disease Control and Prevention, African Americans ages 18-49 are almost twice as likely as Caucasians to die from heart disease. Additionally, about 33 percent of African Americans ages 35-49 and 61 percent ages 50-64 have high blood pressure, which is a major risk factor for heart disease. However, there are many ways for you to lower your risk for heart disease, and one of the most important is by becoming physically active. National guidelines recommend at least 2 hours, 30 minutes of moderate-intensity physical activity per week for adults, like brisk walking where your blood gets pumping and you are a little breathless. If you find yourself short of time, you can incorporate physical activity in small chunks, such as three 10-minute intervals per day, and still achieve some heart health benefits.
How Moving More Helps When done regularly, physical activity can give your entire body – not just your heart – a boost. Getting your heart rate up and breaking a sweat can: • Strengthen heart muscles • Improve blood flow • Lower blood pressure and cholesterol levels • Help control weight Ways to Become More Active Every Day In addition to working toward at least 150 minutes of physical activity each week, it’s important to avoid being sedentary, when possible. You can do that by making choices that build activity in your day. Some examples include: Taking the stairs Printing at the printer farthest from your desk at work. • Getting off the bus one stop early • Parking in the farthest space from the door • Walking around while you are on the
• • •
phone or having walking meetings Being active with your children, including playing outdoors Planning a vacation that includes physical activities Playing basketball or taking a yoga class with friends instead of meeting up for drinks or a meal Putting on some music and dancing
Check with Your Doctor Certain physical activities are safe for most people. However, if you have a chronic health condition such as heart disease, arthritis or diabetes, talk with your doctor about the type and amount of physical activity that is right for your health. Incorporating regular physical activity into your life can help your health in many ways, but it can be especially helpful for your heart. Find more heart-healthy facts and tips from the National Heart, Lung, and Blood Institute at nhlbi.nih.gov. Source: National Heart, Lung, and Blood Institute. March 2018
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Time to Clean Your Body by Rebecca Sherry Eshraghi, PhD
pringtime is a special time—it’s a time for renewal and the best time to detox and reset your body. As we observe in nature, during the winter months, plants, trees and crops don’t grow much, they get old and/or die, and many animals go into hibernation. Springtime however, everything grows, changes and is renewed. Human beings are a part of nature. Our cells renew themselves too and the best way to help our body do its job is to fast for short periods of time, or complete a personalized detox diet. Fasting and detox regimens have been
practice since the dawn of civilization. Historic evidence of this practice is found in many religions and traditions such as Buddhism, Hinduism, Judaism, Christianity, Islam, the Baha’i faith and South and North American Indian traditions. It’s used as a “purification” practice. Although it may appear as only a physical experience, it can also be a spiritual one if it’s practiced with mindfulness. Fasting and detox is also recognized as a healing art by great philosophers like Hippocrates, Plato, Socrates and Aristotle. The benefits of fasting are numerous. Scientific research shows many benefits to short term fasting and detox. Among these you’ll find:
reset the immune system slow the aging process regenerate a diabetic pancreas give the digestive tract a break and chance to repair help with weight loss lead to detox reduce inflammation help with breaking of bad habits
There are many types of fasting and detox methods. The right one for you depends on your age, health, goals and needs. Two ways we speak about more often is intermittent fasting and prolonged fasting. The main difference between them is that only prolonged fasting leads to complete glycogen exhaustion, which is the sugar stored in the liver. Only once the glycogen is used up for energy, you start burning fat and producing ketones. To learn the best plan to reset and detoxify your body contact Natural Health Power Works, 2645 Executive Park Dr., Weston, 305-720-9099. Now offering 20% Discount for spring consults until June 2018. See ad, page ? Disclaimer: Information is for educational purposes only. Content does not render medical or psychological advice, opinion, diagnosis or treatment and should not be used for diagnosing or treating a health problem or disease. It is not a substitute for professional care. If you have or suspect you may have a medical or psychological problem, you should consult your appropriate healthcare provider.
The Art of Letting Go by Karen L. Kaye, MS, LMHC A client once asked “I have been in a relationship off and on for several years but I am having difficulty letting go. Can you help? Letting go is a process that takes time, perseverance and help.
he first question to ask yourself is: to what are you holding on? Anger,
unfinished business, unforgiveness, being righteous or fantasy are just a few possibilities. Remember that some of what you are holding on to may have more to do with you rather than the other person. The second question to ask yourself is: Does this relationship continue to serve you in any way? Is the relationship still providing comfort? Care? Friendship? Are
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those attributes that you value? The final question to ask yourself is: Are you trying to hold on in the relationship to see if this person is willing to make changes that you have been waiting for? In the years you have known this person, have you seen any movement or sustainable growth? If not, what makes you think they will do it now? It may be necessary to let go if the other person is not willing to grow. People who are not willing to learn and grow eventually hit a “stalemate”. Every person comes to you for a reason and a season. The answers to the above questions will give you a better idea as to why you are having trouble letting go. This is the beginning of the process that will lead you down a road of clarity and understanding. More questions will follow as you peel back the layers and discover patterns within the relationship. This may be an opportunity to seek professional help for further awareness. Karen L. Kaye, MS, LMHC has been in private practice for 35 years. She receives clients in person and over the phone. You can reach her at 954-384-1217 and/or visit her new website, KarenKayeTherapist.com.
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A clogged lymphatic flow not only leads to impaired immunity and disease but the development of cellulite (lymph lumps), edema (fluid retention), chronic pain and fatty deposits.
The Benefits of Lymphatic Drainage
he lymphatic system touches almost every part of your body with a complicated network of fluid-filled nodes, vessels, glands and organs. Although we don’t feel or see it, the lymph is one of the most important systems in the human body! It is a key detoxification pathway, tackling environmental toxins as well as body waste. The lymphatic system works by carrying these toxins away from body tissues and into the bloodstream. It is important to keep the fluids of these systems moving properly to ensure that oxygen and other nutrients reach the tissues through the circulatory system, and for the wastes to be carried away from the tissues through the lymphatic system. Your lymphatic system can easily become sluggish, especially when it becomes overwhelmed with toxic debris. Factors leading to lymph congestion are poor nutrition, injuries, constipation, environmental toxins, lack of exercise, stress, hormone imbalances and the normal aging process. A clogged lymphatic flow not only leads to impaired immunity and disease but the development of cellulite (lymph lumps), edema (fluid retention), chronic pain and fatty deposits. It can also be a root 36
cause of chronic sinusitis; swollen glands, ankles and eyes; eczema; arthritis; upper respiratory, sinus and ear infections; throat problems; colds; tonsillitis; bronchitis; and pneumonia. The lymphatic system has no pump (like the heart) to carry waste from the lymph glands out of the body. It relies on the relaxation and the contraction of the muscles and joints to move it. Bio-electric lymphatic drainage (BELD) is an accelerated method of moving stagnant, sticky lymphatic fluid out of the body through natural channels. BELD therapy uses a light beam generator, which emits a stream of photons (negative ions). These are known for their antibacterial and antimicrobial properties. This light beam with a heartbeat pulsation improves the flow in blood and lymph while simultaneously loosening waste from cells. The hands-on lymphatic drainage technique involves slow, subtle and gently sweeping movements, mimicking the natural rhythmic pumping of the lymphatic system. It is a gentle, noninvasive procedure combined with gentle manual lymph drainage, and is faster and more complete
than manual techniques used alone. The session can be relaxing like a soothing massage, allowing the body to go into the parasympathetic healing mode. The result is the breaking up of the blockages in the lymph system through the repolarization of proteins. When the polarity of the blockage is reversed, the material slowly erodes and flows out through natural system channels, and the lymph system is now free to perform its normal cleansing functions! It is recommended to follow your BELD session with an ionic foot detox, infrared sauna session or colon hydrotherapy session for best results. Benefits of bio-electric lymphatic drainage include reduction in swelling and in the symptoms of chronic pain and fibromyalgia; detoxification of the body; regeneration of tissue; improvement of venous conditions; relief of chronic fatigue, stress, insomnia, sinusitis, acne and allergies, and some forms of constipation; improved fertility; and alleviation of cellulite. It also helps with headaches. Don’t forget about your lymphatic system. When the lymph is working well, we stay healthy; and if we’re ill, it helps us to get healthy again. Source: Vanessa Galati-Drew, founder of Cleansing Concepts. For more information, visit CleansingConceptsWorld.com.
Ancient healing element stops a cold before it starts
a 2-day sinus headache. When her gently in his nose for 60 seconds. CopperZap arrived, she tried it. “I am “It worked!” he exclaimed. “The cold went away completely.” It worked shocked! My head cleared, no more headache, no more congestion.” again every time he felt a cold coming Some users say copper stops nighton. He has never had a cold since. time stuffiness if they use it just before He asked relabed. One man said, “Best sleep I’ve tives and friends to had in years.” try it. They said it Users also report success in stopworked for them, ping cold sores when used at the first too. So he patented sign of a tingle in the lip. One woman CopperZap™ and put it on the market. said, “I tried every product on the market over 20 years. Some helped a little, Soon hundreds New research: Copper stops colds if used early. of people had tried but this stopped it from happening in the first place.” it and given feedback. Nearly 100 perColds start when cold viruses get in The handle is sculptured to fit the your nose. Viruses multiply fast. If you cent said the copper stops their colds hand and finely textured to improve if used within 3 hours of the first sign. don’t stop them early, they spread in contact. Tests show it kills harmful Even up to 2 days after the first sign, your airways and cause misery. if they still get the cold it is milder and microbes on the fingers to help prevent But scientists have found a quick the spread of illness. they feel better. way to stop a virus. Touch it with Users wrote things like, “It copper. Researchers at labs and unistopped my cold right away,” and versities worldwide agree — copper is “antimicrobial.” It kills microbes, such “Is it supposed to work that fast?” Pat McAllister, age 70, received as viruses and bacteria, just by touch. one as a gift and called it “one of Four thousand years ago ancient the best presents ever. This little Greeks and Egyptians used copper to purify water and heal wounds. Now we jewel really works.” People often use CopperZap know why it worked so well. for prevention, before cold signs Researchers say a tiny electric appear. Karen Gauci, who flies often Sinus trouble, stuffiness, cold sores. charge in microbe cells gets short-cirCopper may even help stop flu if cuited by the high conductance of cop- for her job, used to get colds after used early and for several days. In a crowded flights. Though skeptical, she per. This destroys the cell in seconds. lab test, scientists placed 25 million tried it several times a day on travel Tests by the Environmental Protection Agency (EPA) show germs die fast days for 2 months. “Sixteen flights and live flu viruses on a CopperZap. No viruses were found alive soon after. not a sniffle!” she exclaimed. on copper. So some hospitals switched The EPA says the natural color Businesswoman Rosaleen says to copper touch surfaces, like faucets change of copper does not reduce its when people are sick around her she and doorknobs. This cut the spread of ability to kill germs. MRSA and other illnesses by over half, uses CopperZap morning and night. CopperZap is made in the U.S. of “It saved me last holidays,” she said. and saved lives. pure copper. It carries a 90-day full “The kids had colds going around and The strong scientific evidence gave money back guarantee and is available around, but not me.” inventor Doug Cornell an idea. When for $49.95 at CopperZap.com or tollSome users say it also helps with he felt a cold coming on he fashioned free 1-888-411-6114. sinuses. Attorney Donna Blight had a smooth copper probe and rubbed it ew research shows you can stop a cold in its tracks if you take one simple step with a new device when you first feel a cold coming on.
limited our full potential because of fear of how others will react? Have we limited our own power because of a belief system that we have taken on or have heard from others?
Are We Ready to Walk Through?
What a wild ride we had during 2017. All levels were affected, whether it was our politics, environment, emotions or belief systems. 2017 was a time of looking at our shadow, of keeping our eyes wide open and aware. In 2018, we will have an even clearer view of this. This year promises to be a time to take action and make a difference in our lives, relationships and in the world. It is truly a time of letting go, speaking our truths and enjoying the ride.
Numerology Speaks: What is Our Personal Year in 2018?
2018 is The Year of the 11 Portal
Walking the Path by the Numbers
A Numerological Look at the Year Ahead
he essence of 2018 numerology is that it is the global year of the Master 11 with 2+0+1+8 =11. According to 2018 numerology, this global year is a new portal for all of us. The master 11 is the energy of divine inspiration, leadership and new beginnings. It is a time of tapping into the wisdom that comes from our intuition and the connection to our higher power, beyond our intellect. When we do this, we have a clear channel to discover truth and make a difference in our lives and the lives of others. Something new is happening. In mastery, an 11 vibration can shift what has been the norm because we are tapping into the universal collective of light and intelligence. We are connecting with the divine knowledge from the source of all things.
Opening a Portal
The new doorway is the opportunity to step through our conceived failures, judgmental insecurities and “it’s too late” thought forms. It is a chance to be open to a new experience of potential beyond what we have ever experienced. Of course, we have to do the work. It means we have to look at what we have been putting up with in our relationships, our careers and ourselves. Have we 38
All of us have a specific personal year 2018 theme based on our birthdays. The global year of 2018 will influence our personal year in a very big way. By using the formula below, we can find the specific theme that we will experience during 2018. It is a perfect time to set new intentions and goals. To calculate, add the month and day of birth to the current year. So an April 1 birthday would be calculated as 4+1+2+0+1+8=16, and then 1+6=7. If the personal year calculates to a master number of 11 or 22, do not reduce with the second step. In this example, the April 1 birthday would mean a personal year of a 7. The seven year is an inner journey, a spiritual time of connecting inside of self in order to seek the truth. Perhaps it is exploring the unknown and embracing our nonconformity. With this theme, the 11 will help us push through shyness and explore something new in life.
Personal Year Themes
Here are brief descriptions of the themes we will find in the 2018 personal years. How will we embrace life and lessons every day with a unique approach? Tap into intuition and let go of old patterns that are not working. What are we willing to let go of?
1 2 3 4
– Year of new beginnings and innovative ideas, whether it is a new job, vibrant relationship or something else Challenge: fear of taking the next step
– Connecting in relationships of all forms, whether they are romantic, business, social and/or self Challenge: caring too much what others think – Year of creativity and self-expression in every form, such as art, music, speaking and writing Challenge: fear of sharing our voice
– Year of the builder, the organizer, a great time to get something done Challenge: feeling bogged down by all the work we are doing or feeling overwhelmed
– Year of fun, increased social life, travel, energy and being out in the world with people
Challenge: feeling a loss of freedom, overwhelm or too much on our plate
– Year of matters of the heart, such as dealing with family, loved ones, community, relationships, or a time of marriage, birth or rebirth Challenge: experiencing loss, feeling overburdened or taking on too much responsibility
– Year of spirituality and connection with inner self, year of unique thoughts and actions Challenge: feeling unsociable or withdrawn, or fearing speaking our truth
– Year of abundance, leadership and manifestation—a great time to achieve dreams Challenge: Being too self-consumed, feeling overburdened, or feeling oppressed or the victim instead of being the leader
– Year of transformation, transition, completion, and a time to examine life and see what new path to take Challenge: being able to see the lessons of what we have been putting up with and deciding to change direction
– Master year of inspired ideas and actions—which can influence and inspire others—and may deal with our relationships (2) Challenge: having many dreams but not acting on them—being in a master 11 personal year in the global year of 11 will be doubly powerful so try not to get too overwhelmed
– Year of mastery in relationships (2) and building (4), a time to connect with others in a profound way and make a difference, and a great time to achieve a project with others Challenge: taking on a project without asking for help as well as taking it all on and caretaking for others Greer Jonas is an artist, teacher and intuitive numerologist for over 30 years. She gives numerology readings through Skype, phone and in person in New York City and Connecticut. Connect at GreerDJonas@gmail.com, Numerology4YourSoul.com and GreerJonas.com.
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Stress, Resiliency and 21st Century Life by Brian Luke Seaward
t first glance, Mark’s life looks like a train wreck. His wife of 20 years died suddenly of complications from a chronic disease. Two of his three sons were recently diagnosed with learning disabilities, and the company he worked at for the past three decades laid him off (six years away from retirement) when it merged with another company. In a previous chapter in his life, Mark would have returned to a pattern of self-medication and addiction, but that was then. Now Mark practices a lifestyle of resiliency skills—an alchemy he pieced together from counseling sessions, reading best-selling self-help books, a regular meditation practice, cardiovascular exercise, attending a few personal growth workshops and the loyal attendance of his support group meetings. “To me, resiliency isn’t just bouncing back up from a fall (or series of falls, in my case). Resiliency is a new attitude and outlook on life. I used to feel sorry for myself when stress reared its ugly head. But now I take the high road. I 40
look to see what the lesson is to be learned. Every bad situation has a positive light. I am getting good at not seeing myself as a victim anymore, like I used to. Despite my challenges, I can honestly say I am a happy person now,” Mark says. “To quote Nelson Mandela’s favorite poem, Invictus, ‘I am the captain of my fate, I am the master of my soul.’” Contrary to the message of Invictus, victim consciousness (a perpetual negative attitude) is a common mindset across the country today. Moreover, it reaches toxic proportions when people become stressed. Eavesdrop on any conversation today (including your own) and within the first five minutes, you are likely to hear people complaining (grieving) about something. While grieving is healthy, prolonged grieving is not, giving credence to the expression, “once a victim, and twice a volunteer.” You can toss your two cents into the whirlpool of negativity, just don’t dive in.
Change + Negative Perceptions = Stress
Why is there so much stress in the world
today? Perhaps the best explanation is rapid change. At no time in the recorded history of humanity has there been so much change: the economy, global warming, technology and social unrest, to name a few. By and large, people don’t like change, particularly the change they cannot control. While change has always been part of the human landscape, the amount and rate of change on today’s horizon is unprecedented and this has people on edge. Add to this any personal changes and the emotional scales become tipped in negativity. As the expression goes, “The only person who likes change is a wet baby.” The truth is, any stress that lasts longer than 20 minutes at some level is a control drama, directed and produced by the ego. All stress begs for resolution. Resiliency is the pathway toward resolution. Stress goes by many different definitions (e.g., wear and tear on the body, an inability to cope, the loss of emotional control or an absence of inner peace), but the one definition that most experts agree upon is this: Stress is a perceived threat (real or imagined) to our mind, body, spirit or emotions. The key word is “perceived”, because what one person might interpret as enjoyable, another person perceives as life-threatening. Mark Twain said it best this way: “I’m an old man now, and I have known a great many problems, most of which never happened.” Experts suggest that the types of stress we encounter today are far different from our ancestors’ generations ago. Their stressors were based on surviving physical threats. Our stressors today come in all shapes and sizes, much of it in the form of screen addictions and the overwhelming drone of “digital noise”. And of course some would say many stressors are based on financial survival. Simply stated, most of our stressors today are ego-driven and fear-based perceptions.
Positive Psychology 101
Walking the halls of Columbine High School a few months after 13 people were killed in a senseless act of violence, I noticed a poster with this phrase: “Attitude is the paintbrush that colors our world.” Attitude plays a big role in coping with stress.
Frankl, a survivor of the notorious Nazi death camp Auschwitz, taught the world this message: Despite all the hardships life hands us, we have the ability to choose our own thoughts. Victim or victor, the choice is yours. So does willpower. After my presentation of a stress management workshop for the school district staff, one of the attendees thanked me for reminding her to reread her favorite book, Viktor Frankl’s Man Search For Meaning. Frankl, a survivor of the notorious Nazi death camp Auschwitz, taught the world this message: Despite all the hardships life hands us, we have the ability to choose our own thoughts. Victim or victor, the choice is yours. Sigmund Freud, the father of modern psychology, steered the direction of stress management toward relieving anxiety (fear). While this was a good start, it sent many people in a negative direction (down the path of pessimism). Thanks to the inspiration of people like Abraham Maslow and Martin Seligman, over the past 20 years, psychology has made a shift toward the positive, to Positive Psychology. The premise of positive psychology invites people to shift their mindset out of victim consciousness, toward appreciation and gratitude. The focus of positive
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psychology is to move from a motivation of fear (anxiety) toward a motivation of love (compassion). It is not a denial of one’s reality; rather it is a quest for emotional and spiritual balance (unaided by drugs, alcohol or other addictive means for short-term relief via long-term destructive habits).
An Alchemy of Resiliency Skills
There is no one relaxation technique for everyone, but there is one technique that works for each person. For Cindy, it was nature therapy. Addictions and ingrained stress-prone behaviors come in all varieties. Cindy’s was her addiction to technology. She could never be without her smart phone. To escape from the cacophony of the digital world and maintain a sense of sanity, Cindy established a new routine that she calls “healthy boundaries”. Twice a day, Cindy makes a habit of disconnecting from the digital world and connecting
with the natural world. She starts each day with a pre-dawn walk at her local park. She loves to watch the color of the clouds change from purple to pink, taking delight in watching the herons, osprey and egrets start their forage for food. Nature, she says, has a wonderful way of putting all of one’s problems into perspective. In this time away from the digital world, Cindy reclaims her personal sovereignty and all is right in the world. The newest research on resiliency reveals that taking time to quiet the mind and recharge personal energy in solitude is important for also recharging our power to endure hardships. Brian Luke Seaward, PhD is a health psychologist and the author of many best-selling books including Stand Like Mountain, Flow Like Water; Stressed is Desserts Spelled Backward; Quiet Mind, Fearless Heart; and The Art of Calm. He is the executive Director of the Paramount Wellness Institute in Boulder, Colorado. For more information visit BrianLukeSeaward.com.
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messages. This practice of illumination is about our connection to nature, self-healing, community, and spiritual practice. In shamanic practices color is one path to connect to the higher octaves of vibration.
Spectrahue, The Power of Light Therapy
Spiritual light therapy Spiritual light therapy has always been a natural way of life and the sun has been worshipped by ancient cultures as an all-knowing all-empowering God or Goddess. Mythology and folklore have recorded many powerful and caring solar deities with abilities to rule over the earth, and provide answers and fulfill wishes in response to prayers. Incredible kingdoms, infrastructures and sacred pyramidal sites were built to draw in universal powers that may be more advanced than today’s technology. Perhaps guidance was transmitted by light, including that beyond the visible spectrum. More than just a powerful personification, the sun represents illuminated consciousness. Today spiritual light therapy has a broader meaning. The English word spirit comes from the Latin spiritus, meaning breath, soul, courage, or vigor. Spirit is what light therapy gives. Light sources act as eternal links connecting us to the higher source, the sun. In some ways our heart is like a miniature sun. It not only pumps oxygenated and nutrient-rich blood throughout our system but, like the body, it generates an even more powerful electromagnetic field that has been measured by scientific means. And this all resides as an atmospheric emanation called the auric field, or the aura of radiant colors that surrounds us.
n a complex multiverse with spaces as large as galaxies and as mysterious as black holes is it even possible for us to grasp the immensity of the cosmic storehouse of information we may be able to tap into? Memory and knowledge must exist everywhere as nature knows the exact chemical and energetic formulae and evolutionary changes necessary for survival. Are all past, present, and future expressions of natural and technological advancement available here and now in frequencies and patterns to those able to perceive them? Visions and messages are part of a silent language with many octaves of vibration, each with its own music-like scale. In induced altered states, such as in shamanism, alchemy, and other mystical practices, brainwave activity changes. Is this evidence of a connection to higher levels of consciousness? Shamanism and light therapy All secret societies and mystical practices can fit under the umbrella of shamanism. As ancient healing traditions, ways of life, and spiritual practices, shamanism taps into the universal spiritual wisdom of creation rooted in nature and applies it to strengthen humans’ natural connections. Altered states of consciousness are reached in order to perceive and interact with a spirit world and channel these higher energies into our earthly world. Shamans believe they gain knowledge and healing powers by entering other worldly realms through dreams or visions that convey certain 42
Alchemy and light therapy Ancient Greeks combined all their knowledge of cosmogony and man into a mathematical theorem. The solar system with its astrological patterns was a basic element of alchemical theory and the alchemical process was based on vibratory patterns brought into form. Early alchemists used symbols and shapes in their transformative formulations and these have been incorporated into some modern chromotherapy practices. These archetypes hold memory and intent that call color photons into action when shone through them. There’s a unique color pallet for each of us to select from in painting our personal picture of healing with light. By listening to the soul’s whisper echoing in every cell we can access all the
information we need. During the Renaissance, Paracelsus, a Swiss physician, alchemist, and astrologer recognized the importance of having a thorough academic knowledge of natural sciences and that humans and nature have to be in harmony because everything is interrelated. The alchemical movement focused on removing life’s energy-wasting frictions, such as worry, fear, and anxiety. All answers were believed to reside within nature. A series of secret symbols was said to be capable of making dreams come true. Elias Artista was said to have been the perfect alchemist and eternal because there was nothing in his body to cause him to die. Today, energy work, including chromotherapy, also strives for harmony. Adding the use of geometric symbols creates a sun-centered secret alchemy, a sacred art innate in our eternal memory and its transformative potential. Although we’re unable to consciously understand how the pairing of specific geometric symbols and color light works, we do know it’s a call to action with intent, intuition, and imagination. We are an alchemic storehouse of energy surfing the ebb and flow of consciousness for a “soular awakening” at our solar center. Julianne Bien began her journey in 1996. She was guided to explore the mysteries and understanding of the language of light – and its use in practical ways. She has traveled far and wide to study this subject. She realized the need for a gentle and versatile handheld color delivery system, and soon developed the first Lumalight set, which has grown over the years into an all-inclusive modality. The Spectrahue Method of light therapy comprised of Lumalight tools and its training program to complement holistic and spiritual lifestyles. For more information visit https://spectrahue.com. Disclaimer: The ideas and opinions expressed herein are based on the author’s experience and research in the field. No medical claims are made.
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intentions, creating vision boards and saying affirmations, you’ve likely experienced some disappointment that all your desires haven’t manifested. Enter willingness into the equation.
Keys to Living Your Courageous Life by Catherine Ewing
o you ever feel as though life is calling you into a bigger version of your Self? Have you felt an insistent stirring inside that you can’t ignore any longer? Perhaps this is your Soul urging you to play a bigger game, step up into your next highest expression, live a more passionate, joyful and authentic version of yourself. To follow this call is to live courageously, because it takes great courage to listen to the voice of your dreamer rather than your doubter, tune into the quiet urgings of your Soul rather than the loud demands of the ego, and to choose to follow the path of love rather than the path of fear. There’s a subtle, but profound difference between acting with courage when faced with a scary or life-threatening situation and choosing to live courageously. True courageous living requires a mindset shift from which all our choices flow. Some key elements needed to live courageously are intention, willingness, commitment and faith.
Intention As more people have become aware of the Law of Attraction, Intention has become part of our everyday jargon. Intention means preference, desire or that which you want to create or manifest in your life. Intention and attention go together. The clearer you are about what you want to create and how you want to feel, and the more your attention is focused on those things, the more likely it is that you will manifest the life you want. On the surface, it doesn’t seem terribly courageous to set intentions for the life you want to live. But for many of us, it is a very courageous act. The idea that we can create a life separate and apart from longstanding family beliefs and expectations, cultural, religious and societal restrictions and educational limitations, is outside the box of consensus thinking and leaves us open to criticism or rejection.
WWIEven if you’ve spent time setting
Some things you must be willing to do to live courageously: Dive deep into your heart and Soul to discover who and what you are really being called to be, do and have. Allow the truth of who you are, and the reason you showed up on Earth at this time, to bubble up from deep inside. This is not an exercise of the ego mind, but of the awakening heart, guided by your eternal Soul. The fear-based agenda of the ego will always default to the known “survival” instinct, which will always keep you playing small. The Soul, which knows you are an eternal Being and is guided by love, wants you to experience all that life has to offer. It takes continuous acts of courage and acquired skill to turn down the volume of the ego and turn up the dial of your Soul. Face inevitable judgment, ridicule and possible rejection from those in your life who want you to maintain the status quo and live out the version of your life that they are attached to. Whether you grew up in a loving family or a dysfunctional one, there are unspoken and deeply held family beliefs and rules about who you can be, and how happy, successful or prosperous you deserve to be. These patterns are strong and deeply rooted and it takes focused, consistent work to heal them. These beliefs and messages can be subtle or overt but either way, they act as anchors holding you back from living your most joyful and authentic life. The same applies to cultural, religious and workplace influences. You are here to live the life that is uniquely yours, without guilt, blame or shame. Saying “yes” to yourself and “no” to the expectations of others, in the face of great resistance, requires great courage. Raise your vibrational frequency so you are an energetic match for that which you want to create. Everything is energy and everything has its own vibrational frequency, even e-motions (energy in motion). Universal Principle tells us that we attract that which is a vibrational match
Intention and attention go together. The clearer you are about what you want to create and how you want to feel, and the more your attention is focused on those things, the more likely it is that you will manifest the life you want. to us—or that which is aligned with our underlying belief systems. If you’ve experienced a lot of dense emotional energy throughout your life, or have taken on beliefs about not being good enough, deserving or worthy, you will attract people, experiences and circumstances that match your “energetic blueprint”.
Are You Expecting? Body Changes Wearing?
Keep your body feeling good and your mind in balance with prenatal yoga.
To live a truly courageous life, you must commit to choose in favor of your dreams and your Soul’s guidance in each moment. Others may see this as selfish, but it is a revolutionary act of self-love to claim the life you came here to live. Commit to forgive yourself, love yourself and free yourself from the patterns of thinking, speaking and acting that keep you stuck in your old story. Rinse and repeat.
Believing the Universe has your back, that you’re held in Divine love and supported by Spirit, is the spiritual glue that allows you to step fully into your courageous life. Faith allows you to stand tall in the face of rejection, get back up after defeat, surrender control when you’ve done all you know how to do. It helps you step off the cliff when you can’t see the safety net. Living courageously requires you ask the questions, “What is the greatest vision for my life?” and “Who must I become to empower this vision?” Are you ready for courageous living? Catherine Ewing, LCSW, MDiv,is the founder of Sacred Heart Alchemy in CT. www.sacredheartalchemy.com.
by Julie Vilaboy Trujillo ou experienced the joy of finding out you are pregnant, you begin to feel different, a little tired, a little sore, yet with so much joy. For many women, this bliss of pregnancy can bring emotional and physical transitions that can feel quite challenging. Prenatal yoga is a great way to embark on this new exciting adventure by helping you relax, gain energy, stay fit, promote health for your baby and prepare your mind and body for the birth of your child.
Prenatal Yoga increases overall strength, flexibility and well-being. When you practice prenatal yoga, you are stretching your muscles and the tissues that encase your muscles, stimulating organ systems, promoting the circulation of blood and oxygen, breathing intentionally, and focusing your attention inward through imagery and meditation. The practice reduces lower back pain and sciatica at all stages of pregnancy, as you are taught to become aware of proper body alignment, to carry yourself and your belly with proper posture, reducing the degree of pelvic tilt associated with pregnancy. Debra Geymayr, Directress of Prenatal Plus – Yoga, Inc., explains, “The combined effect is intended to be one that promotes a heightened state of physical and emotional wellbeing, moms feel energized, happier, supported and more comfortable with their growing bellies. Prenatal Yoga helps prepare you physically and emotionally during pregnancy and birth.” During pregnancy, the regular practice of squatting asana, a yoga exercise, helps to tone the muscles of a mother’s pelvic floor, increasing strength, flexibility and endurance of muscles needed for childbirth. “This is an integral part of any prenatal yoga program as it helps to familiarize moms with these very useful muscles. Even if you choose not to squat during labor, you will want to be able to use these muscles efficiently and effectively Continue on page 46 March 2018
Continue from page 45. when nature calls upon you to bring your baby into the world,” Geymayr explains. Prenatal yoga is a multifaceted exercise that includes stretching the muscles and tissues associated with the low back, hips and hamstrings. Additional benefits of prenatal yoga include: improved sleep throughout the pregnancy, decreased nausea, headaches, shortness of breath, and reduceed stress and anxiety.
Postpartum If you already have your bundle of joy, yoga is the perfect postpartum workout and is a joyful bonding experience between mom and baby. When you feel ready to move, starting out with gentle yoga, simple breathing and stretching is a great way to begin post-baby fitness, re-energize your mind and body, while building friendships. “We love to see our moms with their babies. The practice of yoga helps moms feel better, creates a happy bond with their newborns and opens a community of friendship. Our postnatal yoga is a time for mothers to gather and support each other through this wonderful stage, while having fun, dancing, and meditating, while preparing and learning about motherhood,” shares Geymayr describing their Prenatal Plus – Yoga program. “If you are expecting, starting a prenatal yoga program is beneficial, but always seek out a certified prenatal yoga specialist for safety and care. If you practiced yoga prior to pregnancy, consider modifying your practice to consider hormonal, physiological and anatomical changes happening to your pregnant body, regardless of pre-pregnancy conditioning.” Geymayr advises. Debra Geymayr, Directress of Prenatal Plus - Yoga, Inc. has been connecting women and families for 16+ years. As a master specialty teacher/trainer of Prenatal & Postnatal Yoga, Debra focuses on bringing to her classes breath awareness and relaxation, holistic childbirth education, hypnobirthing courses, parenting classes, breast feeding support and more. As a certified labor doula, Debra assists mothers at home births, hospitals, and at Holistic South Pregnancy & Birth Center to help more mothers and families have better birth experiences. Learn more at www.prenatalyogamiami.com. Julie Vilaboy Trujillo, a mom of three, is a freelance writer providing education for families to make more informed choices during their pregnancy, labor and delivery. See ad, page 62. 46
Genetic Impact on Metabolic Disorders by David Johnston
he human body is remarkable in its ability to maintain balance and function within its biochemistry of all the cellular processes occurring simultaneously. When we are healthy, this allows our tissues, organs and body to operate at peak performance as long as we get enough sleep, exercise and maintain proper nutrition. However, there are many imbalances within the metabolic processes of the body that can lead to inflammation and disease if they are not diagnosed and treated. These can be due to toxins in the environment like pesticides, chemicals and heavy metals; genetic deficiencies; or nutrient deficiencies or imbalances of the intestinal environment, called the microbiome. Fortunately, in the field of functional medicine, there have been many advances made in understanding the science of the body. Modern science allows detection of imbalances early on before they become a disease or before they cause a person to suffer with uncomfortable symptoms.
What is a Metabolic Disorder? Metabolism is defined as the sum of the chemical reactions that take place within each cell of a living organism that provides energy for vital processes and synthesizing new organic material. Inherited metabolic disorders are referred to as inborn errors of metabolism. This occurs when a defective gene causes an enzyme deficiency. Metabolic diseases can also occur when the liver or pancreas are not functioning properly. The principal classes of metabolic disorders are acid-base imbalances, metabolic brain diseases, calcium metabolism disorders, DNA repair deficiency disorders, glucose metabolism disorders, iron metabolism disorders, lipid metabolism disorders, malabsorption syndromes, metabolic syndrome X, inborn error of metabolism, mitochondrial diseases and phosphorus metabolism disorders. MTHFR is a gene that provides the body with instructions
for making a certain enzyme called methylenetetrahydrofolate reductase. Mutations found are often called “polymorphisms” and affect genes referred to as MTHFR C677T and MTHFR A1298C. Mutations can occur on different locations of these genes and be inherited from only one or both parents. Having one mutated allele is associated with increased risk of certain health problems, but having two increases the risk much more. A MTHFR mutation is an example of an inherited metabolic disorder, which causes a problem associated with poor methylation and enzyme production. MTHFR mutations affect every person differently. Sometimes there are hardly any noticeable symptoms at all; at other times, there may be serious, longterm health problems. Health conditions associated with MTHFR mutations include autism, ADHD, fertility problems, depression, heart problems, mood disorders and autoimmune disorders. Although the exact prevalence rate is still debated, it’s believed that 30 to 50 percent of all people might carry a mutation in the MTHFR gene, which is inherited and passed down from parent to child. If we suspect we may carry the gene mutation or have any family history, it is helpful to ask a doctor to test for the MTHFR gene mutation through a blood test. When we eat foods that contain folic acid (vitamin B9), MTHFR converts it into methylfolate, folate’s active form. Methylfolate is a key player in methylation, the process of adding a methyl group to a compound. Methylation is fundamental to the proper function of almost all of the body’s systems. It’s involved in repairing and regenerating our cells, tissues and DNA; regulating gene expression and protein function; synthesizing neurotransmitters that influence mood, sleep, behavior, cognition and memory; controlling homocysteine (an amino acid that can damage blood vessels); keeping inflammation in check; assisting our liver in processing fats; activating and regulating the immune system; and modifying toxins and heavy metals.
Recommendations for those with the MTHFR Genetic Mutation
Those with a MTHFR mutation are more likely to be low in folate and related vitamins, including vitamin B6 and vitamin B12. The B vitamins are easier to obtain from supplements, but food sources are always best. To get more B vitamins, focus on eating enough quality protein foods, organ meats, nuts, beans, nutritional yeast and raw/fermented dairy products. Getting more folate is very different than taking folic acid supplements. Some research even suggests that people with MTHFR mutations might have a harder time converting folic acid into its useable form and actually experience worsened symptoms from taking supplements containing folic acid. Adequate folate is especially important before and during pregnancy. The period three months before conception and during the first trimester of pregnancy, mothers who get enough folate lower their children’s risk for various health problems. Look for the bioavailable form of folate in supplements called l-methylfolate and
consume plenty of foods with folate (beans and lentils, leafy green vegetables like raw spinach, asparagus, romaine, broccoli, avocado, and bright colored fruits like oranges and mangos). Other factors can also make MTHFR mutation symptoms worse by further decreasing folate levels and raising homocysteine levels. These include eating a poor diet, leaky gut syndrome/poor absorption, malnutrition, gastrointestinal illness, high amounts of stress, alcohol and drug use, and toxin exposure. Natural treatments and ways to manage MTHFR symptoms include improving gut health, getting more natural folate from our diet, increasing intake of vitamin B6 and B12, exercising, decreasing ingestion of inflammatory foods, and managing stress. David Johnston, DO, is a board-certified osteopathic physician in neuromusculoskeletal medicine and osteopathic manipulative medicine, and a Diplomate with the American Board of Integrative Holistic Medicine. He holds additional certifications in cranial osteopathy. Connect at OsteopathicWellness.net.
Coming Next Month
Climate Health Update
Plus: Healthy Home Tips April articles include: Healthier Climate Means Healthier People Eco-Friendly Foods Going Green at Home
Sprouts for Pets
Crunchy Nutrition Animals Will Love espite their small size, sprouts pack a nutritional wallop with vitamins, minerals, amino acids, enzymes, antioxidants and protein. Dogs, birds, horses and even cats enjoy the crunch, as well as the health benefits.
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Notorious for being picky eaters, cats might balk at sprouts being added to their regular diet. Rather than upsetting the status quo, grow sprouts like alfalfa or barley on a handy windowsill for grazing. “My cats prefer self-serve,” observes veterinarian Carol Osborne, owner of the Chagrin Falls Veterinary Center & Pet Clinic, in Ohio. “Now they leave my house plants alone.” Both cats and dogs may show improved gastric intestinal health as a result.
Dogs are more accepting of new content in their food bowl. “Add just a few sprouts so a dog gets used to the slightly bitter taste. Once acclimated, one-eighth to one-
quarter cup daily per 20 pounds of the pet’s weight is the rule of thumb,” says Osborne. She counsels against serving Fido onion, garlic, corn or mushroom sprouts. Peas, sunflowers, radishes, alfalfa and clover are suggested; they are all tasty and easy to grow.
Birds “We encourage people to make their own sprouts. It’s easy to get quality seeds for legumes or grains from Whole Foods, BobsRedMill.com or Nuts.com,” says Ann Brooks, president of the all-volunteer Phoenix Landing Foundation, in Asheville, North Carolina. They provide educational activities and facilitate adoption of birds, from parakeets to macaws. Sprouts from the store can be risky, because of bacteria, she cautions. “If not growing your own, the only one I recommend is the organic
by Sandra Murphy
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crunchy mix from SunnyCreekFarm.com. Be sure to get the freshest date possible.” “One of my favorite sprouts is mung beans, because they appear in two days or less. Birds like the crunch,” says Brooks. “Sprouts are safe to leave in the cage all day because they are live foods.”
Horses When adding sprouts to a horse’s regular diet, it’s important to balance the intake. “A lot of barns feed forage three times a day. I know of a couple that feed one meal of sprouts and the other two of hay,” says Clair Thunes, Ph.D., a consulting equine nutritionist with Summit Equine Nutrition in Sacramento, California. “Several companies sell systems for large-scale growing.” The sprouts grow with matted roots in what is called a biscuit, weighing about 18 pounds. Difficult to mix with other feed, the biscuits are fed separately, roots and all.
Bad weather always looks worse through a window. ~Tom Lehrer
Instead of sprouting one kind of seed per jar, consider creating a mix. “Because of sporadic drought conditions, the idea of growing your own fodder became more popular, thinking it might make forage supply more dependable and possibly cheaper after initial startup costs,” Thunes explains. “Owners have a sense of control over what the horse eats, there’s less reliance on a supplier and the seeds are less expensive than hay. Due to moisture and nutritional differences, you can’t swap sprouts and hay pound for pound. It’s best to consult a veterinarian or nutritionist.” Sprouts contain a lot of moisture and have an inverted calcium phosphorus ratio that has to be accounted for she says. Horses enjoy barley, sunflower and flax sprouts for variety. The high moisture content may help reduce the risk of intestinal impaction and resulting colic.
Good for All “Sprouts are a healthy form of nutrition and a hip way for both pets and people to enjoy greens,” says Osborne. “They’re a great go-to powerhouse of nutrition, often more nutritious than the adult plant.” Connect with freelance writer Sandra Murphy at StLouisFreelanceWriter@mindspring.com.
Sprouting Tips 4 Always use organic seeds. SproutHouse.com and Rareseeds.com are additional sources. 4 Seeds sprout in water or soil. Avoid direct sunlight. 4 Practice good hygiene to avoid bacteria. Rinse seeds several times a day to prevent mold. Once the sprouts show a bit of green, dry them to remove excess moisture before refrigerating. 4 Refrigerate for up to a week for peak freshness, but no longer. 4 Use a mix of seeds or one kind at a time. Discard any seeds that don’t sprout with the rest. 4 Sunflower seeds produce a particularly high volume of sprouts.
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family members are those that matter when looking at our inherited genetic family history. Knowing if we carry an inherited mutation can provide us and our healthcare provider assistance in making better and more informed decisions about future screenings for early cancer detection and treatment options if cancer were to be detected.
BRCA Gene In 1994, the first BRCA1, or breast cancer gene, was discovered, and the second, BRCA2, in 1995. BRCA genes are inherited mutations that increase a woman’s risk of breast and ovarian cancer. Both of these cancers, when associated with BRCA mutations, tend to occur earlier in a woman’s life. The BRCA gene can be inherited from either the mother or father, and this is why screening questionnaires look at both sides of a family. It is estimated that 55 to 65 percent of women that inherit a BRCA mutation will develop breast cancer by the age of 70, and up to 39 percent will develop ovarian cancer by age 70. Having a BRCA mutation can also lead to an increased risk of having other cancers, such as peritoneal and cancer in the fallopian tubes. The BRCA gene is not specific to women. Men with family risk factors should also be advised that having the BRCA gene increases a man’s risk for not only breast cancer, but prostate and pancreatic cancers. Additionally, families of Ashkenazi Jewish descent have a higher prevalence of BRCA mutations than other people in the U.S.
Assessing Cancer Risk with Genetic Testing by Leta M. Vaughan DNP, CNM
cancer diagnosis can be a frightful and devastating experience. According to the National Cancer Institute, 1,685,210 new cases of cancer were diagnosed in the U.S. in 2016, with the five most common being breast, lung, prostate, colon/ and rectum, and bladder. Additionally, melanoma, endometrial and pancreatic cancer are ranked in the top 15 of new cancer cases. The U.S. Cancer Statistics Working Group states the most common cancer among women of all races and the second-leading cause of cancer deaths in women is breast cancer. Lung and colorectal cancer come in as the most common cancers in women and contribute to the leading causes of deaths among women.
Genetics and Cancer Cancer itself is a harmful mutation, or change, in the DNA. All cells continually change, and if the change causes a mistake, the body typically repairs itself. But with cancer, the mutation continues without repair and is harmful to cell growth. Most cancers are random and develop more frequently with age, but up to 10 percent of cancers are inherited, and increase a person’s chance of not only getting cancer, but developing it earlier in life. Biological
In 2013, the U.S. Preventive Services Task Force recommended women that have family members with breast, ovarian, fallopian tube or peritoneal cancer be evaluated to see if they have a family history that is associated with an increased risk of a harmful mutation in one of these genes. After meeting specific criteria for family cancer screening questions, genetic testing is available in the forms of a simple blood or saliva test. It is imperative to use a reputable and established genetic testing laboratory for genetic testing. Perhaps the gold standard in genetic screening, Myriad (Myriad.com) has developed one of the most comprehensive programs for testing both women and their male relatives for hereditary cancer risk. The company has more than 25 years of experience, as well as 99.98 percent accuracy in tests results. Myriad is a dedicated and committed company with the latest in pioneering research and development of innovative molecular diagnostic tests. Their myRisk Hereditary cancer test is a 28-gene panel that screens not only for the BRCA gene, but includes a variety of other genetic mutations which are associated with breast and ovarian cancers, as well as colon, endometrial, lung, melanoma, pancreatic and prostate cancers, and rheumatoid arthritis. Leta M. Vaughan, DNP, CNM, is a nurse practitioner with WomancarePC, which offers the Myriad myRisk Hereditary cancer test, as well as other screenings. For information, call 847-221-4800 or visit WomanCarePC.com. For more information about BRCA, visit Cancer.gov/about-cancer/causes-prevention/genetics/brca-fact-sheet. March 2018
me through. You see, I am a mystic, a person who has been given the ability to live with one foot grounded in an unseen reality I call the wisdom light of All That Is while having the other foot grounded in physical reality. I see and hear angels and other beings and receive information that others do not. We are all very much in need of a boost, which is why I feel now is the time to share what has been shown to me in conversations and visions on my journeys to and from this other reality. I asked in my morning prayers recently, “What does all this disaster and change mean? What is the message?” In a flash of clarity, everything I had studied in my years of spiritual pursuit- teachings of truth, words from sacred texts- collided together in one giant symphony of thought, feeling, and awe. I had an understanding that has renewed my life and the lives of all I’ve shared it with.
From The Fires of California A Message of Hope in the Age of Surprise
By Deirdre Hade
inding hope during times of stress has hit home for me. The Thomas Fire, the largest in California history, burned its way across the Los Padres Mountains to my front door in Montecito. We miraculously survived. My husband and I surveyed a charred landscape, grateful no one was harmed. We had a week to catch our breath before the watershed of rain came, rolling down boulders the size of trucks on concrete-like liquid mud. The next day we faced the unimaginable- neighbors, friends, pets and homes lost, our beautiful California transformed. Of the hundreds of homes destroyed, ours survived. Newly carved 30-foot canyons on the sides of our house now cradle enormous stone statues reminding us of the profound power of nature. Welcome to the Age of Surprise Calamity, abrupt change, often comes without any warning. How do we find strength and resilience, manage the inner stress? The Thomas Fire and the mud that followed reminded me of so many other times when my world came apart. I was in my 20’s when both of my parents died of cancer. Then, after thirteen years of marriage a divorce broke my heart and left me with two small children looking to me for answers while cancer took my best friend. I was certain grief would kill me, yet I survived all of these losses. Each time I felt my world coming apart, my body freezing up with anxiety and fear, a voice, a Presence, spoke to me to guide 52
The Message We are here at this moment in time, The Age of Surprise, to reconnect our souls in a state of deep love and compassion. Connection is the most important lesson humanity is here to learn. We must change our perception to know that the value of who we are is far greater than the things we try to achieve. The only true and lasting happiness our souls know comes from deep interpersonal connection. It’s time to come together, soul to soul and remember who we really are, the presence of eternal love. When catastrophe comes, all that we’ve considered vital and important gets put aside because we have to survive and take care of one another. This is the great lesson: we are here to learn to take care of each other. Period. This is the light inside the darkness of our suffering. The Presence of Pure Creation, the worlds of light, want all of us to know how to reconnect and care for each other in harmony, love, and service without needing calamity to force us. Take one step at a time on my ladder to re-connect soul to soul, and I will do the rest. Then, one day, you will be upon my Altar and We will create Our greatest manifestation. For The Age of Surprise is, in Truth, Your Great Age of Transformation - Your Age of Enlightenment. Here are the first two steps God showed me. Reclaim Your Core Value: Your core value, the virtue you live by, is the energy of your soul purpose. When you live from this core you are connected to All. A: Close your eyes. Imagine you are sitting in your belly, within a golden light. B: Ask yourself: What is my soul’s core value, the virtue I used to live by as a child? What virtue do I most believe in? Listen for the answer. Each morning when you wake up, affirm your core value and the guidance you have received from your soul. When you live by your core value, magic happens because your soul is now fully engaged.
Invite Divine Resilience: Change brings anxiety and stress. However, we can plant the saplings of hope by being in touch with a greater reality. When you perceive your circumstances through the prism of your core value, the resilience of a divine power becomes yours. You don’t have to have your own resilience. You only have to have God’s. Once you own your core value, repeat this every morning: God, Presence of Pure Creation, fill me with your divine resilience. I open myself to you as a vessel for your strength and your all-knowing wisdom. I am human and limited, but with you as my partner, your invincible resilience and strength I know will uplift me, protect me and guide me throughout this day, this year, this life. Create a Soul Pod, a small group of like-minded friends. Meet and share your core values, what they mean to you, and how they make you feel. After each sharing, the group repeats: I hear you. I see you. I love you. I share with you my light and my strength. My soul is completely with your soul. Together we form a ring of divine resilience around you, protecting, supporting, and holding you with our love. Inviting divine resilience and creating a Soul Pod will soothe your nervous system. It will heal anxiety and remove stress from your body. This, along with embracing your core value, is a winning practice for thriving and manifesting all possibilities. We can learn and receive the message of our changing times with grace and wisdom. We have the ability to heal each other now. Not only will we survive the Age of Surprise, we will thrive as the true creators of brilliance that is our birthright. Mystical visionary Deirdre Hade is the founder of The Radiance Journey. She is the co-author of The (not so ) Little Book of Surprises with her husband William Arntz, the creator of the film “What the BLEEP do We Know!?,” and the author of the forthcoming book The 12 Archetypes of Eve: A Modern Woman’s Guide to Achieving Full Feminine Power. Her website is www. DeirdreHade.com.
Harmonize with Spring for Optimum Health A
key concept in Chinese medicine is, “Heaven and man are one,” which implies that we cannot understand our health without considering our surrounding conditions. Implementing simple lifestyle changes can help us take an active role in our own health care and better integrate the momentum of natural rhythms. Spring is associated with the wood phase, characterized by germination and growth. It is the season when life begins anew with a vigorous and energetic quality. As cold gives way to warmth, the yang qi ascends and begins to spread upward and outward. This is the season in which more movement and activity is to be encouraged. The nature of this activity is free and comfortable, as evidenced by the Chinese medical text Neijing recommendation to breathe fresh air in the morning, walk in the courtyard, loosen our hair and make the whole body comfortable. This is also a good time to do stretching exercises or yoga to loosen up the tendons and muscles. Many consider the spring equinox to be a better time to set new physical activity goals than making New Year’s resolutions, due to spring’s association with growth. Emotionally, spring is an ideal time to feel excited about new possibilities, but remain flexible when our plans face adversity. Spring is also a great time to do a thorough cleaning and unclutter our life, which will allow our activities to flow more freely. The associated organ and channel is the liver. Dietary recommendations for spring include eating foods that appear in the spring and are light and dispersing, such as young shoots of asparagus, bean sprouts and green onions. Liver-soothing teas and foods such as chrysanthemum, goji berry, peppermint or mulberry leaf can also be benefical. Dark, leafy greens, including mustard, turnip and collard, sautéed with garlic and turmeric, can invigorate the free flow of qi and get us up to speed with spring. Brendan Mattson, LAc, and David Frech, LAc, CWC, CPT, are members of the faculty at the Pacific College of Oriental Medicine. For more information, visit PacificCollege.edu. March 2018
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classifieds 2 listings Max.•$1.50 per word •3 month’s min. required • mail to email@example.com, then call with CC #, Restrictions apply. Refer to pg 4 for address/information or visit www.namiami.com.
BUSINESS OPPORTUNITY START A CAREER YOU CAN BE PASSIONATE ABOUT. PUBLISH YOUR OWN NATURAL AWAKENINGS MAGAZINE. 239-530-1377 or www.naturalawakeningsmag. com/mymagazine.
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HELP WANTED EVENT COORDINATOR -NOW INTERVIEWING. Looking for more of a challenge or a chance to fully utilize your skills, while becoming part of something greater than yourself? Qualified candidate will manage and oversee all aspects of each event: from organizing to planning, including procurement of vendors and locations, etc. MUST HAVE EXPERIENCE. Work for a high % of revenue generated. 305-598-3315. Have resume ready to email. PHONE SALES- Natural Awakenings is looking for a part-time Salesperson. Flexhrs, base salary plus commission. MUST HAVE EXPERIENCE. Call 305-598-3315. Have resume ready to email.
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calendar of events
To submit an event listing email: event date, name, brief description, location, cost and contact to advertising3@namiami. com. For additional listings visit www.namiami.com.
MARCH 1 & 8 Free group class: Therapeutic Benefits of Yoga for Menopause. 11:45-12:45 pm - Yoga has been shown to reduce many common menopausal symptoms. Explore postures, breathing and relaxation techniques for making this transition with greater ease. Space is limited; preregistration required at Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441. Free group class: Yoga Therapy for Transforming Stress - 1-2 pm - Discover how yoga can help you reframe stress and have more control over the reaction it creates in your body and mind. Space is limited; preregistration required at Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441
FRIDAY, MARCH 2 Free group class: Yoga Therapy for Hips, Knees, and Feet. Learn yoga-based techniques for enhancing mechanics, mobility, and stability. Ideal for those with pain, misalignment and other conditions. Space is limited; preregistration required at Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441.
MARCH 2 & 9 Free yoga classes for Parkinson’s and other neuro-motor degenerative diseases - 1:00–2:00 pm - to increase balance, strength, and well-being. Participants may bring one caregiver. Space is limited; preregistration required at Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441.
SATURDAY, MARCH 3
flexibility for the birth experience. Space is limited; preregistration required at Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305441-9441.
MARCH 5 - 6 Carnaval on the Mile - A fusion of jazz and art- including 3 stages presenting 30 musical groups, fine cuisine and children’s entertainment. Experience a mile of art, photography, crafts and jewelry. Free. Fri: Kick-off concert 7pm-12am. Ponce Circle Park, Coral Gables. Sat: 10am-midnight & Sun: 10am8pm in Miracle Mile. 305-644-8888.
MARCH 9 - 11 Fairchild’s International Orchid Festival - Visit Fairchild Tropical Botanic Garden for orchid sales, seminars, and special events. Immerse yourself within the world of orchids with over 10,000 orchid plants from local and international vendors.10901 Old Cutler Road, Coral Gables. 305-667-1651.
MARCH 9 - 18 Miami International Film Festival - Over 100 films are screened at this annual festival, hosted by Miami Dade College, at several Miami locations. Hundreds of filmmakers, producers, directors, writers, actors, and industry representatives gather from around the world for screenings as well as for business, educational and social functions. 305-237-FILM
MARCH 9 & 16 Free Yoga for Osteoporosis classes - 11:45 am12:45 pm - We’ll use props and the body’s own weight to improve bone density and help prevent bone loss. Space is limited; preregistration required at Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441.
SATURDAY, MARCH 10 Barnacle Under the Moonlight: Gates open at 6pm. Music from 7-9pm. $7 for ages 10 & up, $3 for ages 6-9; and those under 6 are free. Barnacle State Park, 3485 Main Highway in Coconut Grove. 305-442-6866.
Free group class: Yoga Therapy for Shoulders, Low Back and Hips - 4:15-5:15 pm - For anyone who struggles with pain, tightness, and/or chronic health conditions in these areas of the body. Space is limited; preregistration required at Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441.
Miami Beach Garden Tour - Explore private gardens in Miami Beach by biking or driving to six hidden oases near the Miami Beach Botanical Garden from 10 a.m. to 3 p.m. All-day activities inside the Garden include a farmers market, food trucks, live music and a rummage sale. Tickets $2530. 2000 Convention Center Drive, Miami Beach 33139. For info and tickets or call 305-673-7256.
MARCH 3 – 4
SUNDAY, MARCH 11
Asian Cultural Festival - 10am - 6pm. A fun-filled family event offers a virtual day trip to Asia. Enjoy a variety of Asian arts, crafts, entertainment, plants and exotic cuisine. There will also be demonstrations of Ikebana and Origami. $10, children under 11 are free. Fruit and Spice Park, 24801 SW 187 Ave, Homestead. 305-247-5727.
MARCH 3 & 31 Free group class: Therapeutic Benefits of Prenatal Yoga – 3 - 4 pm - Explore how yoga can support expectant mothers in building strength and
Family Fun Fest at Biscayne National Park - 1 - 4 p.m. 1 - 4 p.m. Wolves and bears and dinosaurs? National Parks protect them all. See how you measure up to an apatosaurus, get to know a feathered friend, and see if you have what it takes to be an alpha hunter. 9700 SW 328 Street, Homestead, Florida 33033
WEDNESDAY, MARCH 14 Breaking The Cycle Of Unhelpful Patterns For Greater Business Success! 7-9pm - A
mark your calendar MARCH 3 & 31
Free group class: Therapeutic Benefits of Prenatal Yoga – 3 - 4 pm -Explore how yoga can support expectant mothers in building strength and flexibility for the birth experience. Space is limited; preregistration required at Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441.
mark your calendar FRIDAY, MARCH 16
Ceremonial Songs & Pipe Ceremony - 7:30 PM – 10:30 PM - Andrea Long shares the sacred ritual & healing medicine of Lakota songs and the Sacred Pipe Blessing in this workshop. Unitarian Church Grounds 7701 SW 76 Avenue, South Miami, Fl 33143. For information call 305-588-0087. Contribution: $25 mind, body, & soul approach to getting unstuck & uncover your own invisible barriers. Call to register: 786-597-1755
FRIDAY, MARCH 16 Ceremonial Songs & Pipe Ceremony - 7:30 PM – 10:30 PM - Andrea Long shares the sacred ritual & healing medicine of Lakota songs and the Sacred Pipe Blessing in this workshop. Unitarian Church Grounds 7701 SW 76 Avenue, South Miami, Fl 33143. For information call 305-588-0087 Contribution: $25
MARCH 22 & 29 Free group class: Breathe Easy: Pranayama for Mental and Physical Well-Being: 1-2 pm - In this gentle, therapeutic class, explore how yogic breathing exercises can support you both on and off the mat. Space is limited; preregistration required at Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441.
SUNDAY, MARCH 25 Annual Deering Seafood Festival on the Bay 11am-6pm. Enjoy South Florida’s freshest seafood, cooking demos with local celebrity chefs, boat rides and a Lil’ Shrimp Kids Zone. Adults $15, children 4-14 $5 and under 4 is free admission. Deering Estate at Cutler, 16701 SW 72 Ave. 305-235-1668 ext. 263.
floridakeys SATURDAY, MARCH 3 Sombrero Beach Run- a 15K Challenge! 10K Run, 5K Walk/Run. Custom t-shirts, awards, prizes, trophies, raffles, food, drink and entertainment all at the spectacular setting of Sombrero Beach. 10K Run start 7:30am, 5K Walk/run start 8:45am. Contact 305-743-4582 Annual Conch Shell Blowing Contest - An Old Island Days tradition, this unique contest features novel sounds produced by contestants in several age categories as they attempt to make “music” on
fluted conch shells. Contest located in the garden of the Oldest House, 322 Duval Street, free and open to all ages. 305-294-9501
SUNDAY, MARCH 4 Annual Key Colony Beach Days - Participants and visitors can enjoy this family event set for 9 a.m. to 6 p.m. on the grounds of Key Colony Beach City Hall, the day features vendors, food, live music and more. A Shriner’s pancake breakfast starts at 8 a.m., a parade is set for 11:30 a.m. Free admission, free parking, old fashioned fun.
MARCH 10 - 11 Marathon Seafood Festival- Fresh local seafood, vendors, entertainment, children’s area, and boat show, is the 2nd largest FL Keys event with over 21,000 attendees in 2016 & growing every year. The festival is the premier event for great seafood and entertainment in the Florida Keys. Bring the whole family for two days exciting food, entertainment, and fun! Marathon Community Park 200 36th St. Contact 1-800-262-7284.
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MARCH 10 – 17 Florida Keys Wildlife Refuges Outdoor Fest Enjoy a week of action-packed days of outdoor adventures and hands-on activities, including guided birding and nature walks, historical bike rides, kayak excursions, art and photography workshops and more. Co-sponsored by the Friends and Volunteers of Refuges and the Florida Keys Wildlife Refuges. Family fun fairs are to be scheduled for Key Largo and the Lower Keys.
THURSDAY, MARCH 15 Third Thursday Art Walk - :Showcasing the fine arts, music and culinary nuances of the Purple Isles, the Morada Way Arts & Cultural District features national and local artisans who are showcased in galleries at Morada Way between mile marker 81 and 82 - formerly named Industrial Road - as well as “culinary art” and live music from 6-10 p.m. Free. Contact Daniela Woody 305-664-9100
MARCH 16 - 17 Annual Key West House & Garden Tours - Tour a series of elegant and unique private homes of Key West, ranging from exquisite restorations to creative renovations, and the interior design that complements each. March tours are offered 10 a.m. to 4 p.m. each day. Transportation between homes NOT included. Tickets are $30. Proceeds help benefit the Old Island Restoration Foundation. 305-294-9501
FRIDAY, MARCH 23 Annual Florida Keys SPCA Spring Social - Enjoy a paw-tastic experience to help raise funds to benefit a Keys-based animal shelter; event is open to the public, from 6:30-9:30 p.m. at the Key West Golf Course. Highlights include a VIP champagne reception prior to the main event, a first class dining experience with tables of food from restaurants all over Key West and parking provided at Florida Keys Community College with HTA Trolley service to and from the event. Also features a silent auction, live auction, raffles, complimentary beer & wine, music and more. VIP and General Admission tickets. (305) 294-4857
on going events NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email email@example.com for guidelines and to submit entries. No phone calls or faxes, please. Or visit swfl. naturalawakeningsmag.com/advertising to submit online. Parents and Friends of Lesbians and Gays (PFLAG)- Bilingual Support group. 305-666-1778.
sunday Wholistic Healing Workshop - Individual evaluations. 6pm-8pm, $35. Reservations required 305587-4639, Wholistic Energy Healing Center, Hallandale. Shiva’s Circle of Fire: Yoga and Meditation in Motion. 10-11:30 -1760 NE 144th St, North Miami, FL 33181. Call to schedule. 305-710-0516. Donation only. Women Only – Free Chi gong for cancer survivors and voice lessons for healing and empowerment. 2:30 - 4:30, N & S Miami locations. Call 305948-6878 Dharma Meetings – 2pm. Tibetan Buddhist Dharma Center 3239 West Trade Ave. Unit 10, Coconut Grove. FREE. 305-775-7541. Jazzercise® - $5. 10am. South Miami Community Center 5800 SW 66 St. Call Cathie 305-666-5457. Miami Center for Spiritual Living- 10:30amFree. Non-denominational. 2490 Coral Way, Miami, 786-206-6355. Sunday Services at SOUL Church – 11am at the SOUL Service at the Elks Lodge, 6304 SW 78th St in South Miami. Free pot-luck lunch. 305-221-6516.
Self-Defense for Women classes- Free. Also Wed. 7:15 – 8:30 pm at Bayfront park in downtown Miami. 305-358-7550
tuesday Free Stress Relief with Aromatherapy – 7pm American Apothecary 12232 SW 132 CT, Miami FL 33186. Reservations call or text 305 598-2822 American Buddhist Inspired Meditation – 6 7:45pm – Unitarian Universalist Congregation, 7701 SW 76th Avenue, Miami, FL, 33637. Bob - 305-234-0610 Support group for Anxiety and Depression -7:30 to 9:00 pm $30 fee, Zenith Miami Counseling and Coaching Center 1392 SW 22nd Terr, Miami FL 33145 (2nd floor) Dr. M. Cheour at 786-230-6591. Yoga and Meditation Class – 7 – 7:45. Free. West Dade Regional Library, 9445 Coral Way. RSVP Lawrence 305-926-3578. Are you a VET living with PTS? If so, call Banyan Holistic Healthcare Center for help, Miami Lakes or Pinecrest location. Call now to schedule, (305) 663-5696. Laughter Yoga Sessions - $5.00 each - 9:30-10:15 AM, North Shore Youth Center 501 72nd Street, Miami Beach 33141, 305-861-3616.
monday Mindfulness for Stress Alleviation - $20/session - 6 to 7:20 pm - 260 Palermo Ave, # 12 Coral Gables 33155. Changes guaranteed after 4 sessions. Course in Miracles - 8pm. Free. 7855 SW Coral Way. Contact Mercedes 786-200-8410 or Nimia 305-261-3190. Connected Warriors Free Yoga for Veterans, Service Members and Families. 5:30-6:15 pm - Sampoorna Yoga Miami, 10107 Sunset Drive, Miami, FL 33173
wednesday Guided Meditation - All levels welcome- 7 pmDonations-3390 Mary Street Suite 116, Coconut Grove- Please RSVP 305-607-8627 Connected Warriors - Free Yoga Classes for Veterans and Families of Veterans - 3pm at Brickell Hot Yoga 301 SW 17th Road, 33129 305-856-1387.
Free Acupuncture for Combat Veterans – 1-2pm, Acupuncture Center for Wellness, Inc., 16663 NE 19 Avenue, Suite 111, North Miami Beach, Fl. 33162, (305) 940-7763. Healing With Dance - South Miami Hospital for physical limitations from illness/surgery. No dance experience necessary. 9:30-10:30am. $5. 786-662-8106. Jazzercise® - $5. M&W 6:30pm. South Miami Community Center 5800 SW 66 St. Ongoing classes available all week. Call Cathie 305-666-5457. Meditation for overall well-being- 7:30- 9pm. 8150 SW 92 St, Miami. 786-556-7318. Donation. Healing Meditation – 6pm – American Apothecary, $5, 12232 SW 132 CT. Miami, FL 33186, 305-598-2822
thursday Free Stress Relief with Aromatherapy – 7pm American Apothecary 12232 SW 132 CT, Miami FL 33186. Reservations call or text 305 598-2822 Connected Warriors Free Yoga for Veterans, Service Members and Families. Chair Yoga – 10-11am - Sampoorna Yoga Miami, 10107 Sunset Drive, Miami, FL 33173 Introduction to Bach Flowers - 3rd Thursdays - 10 am-11:30 am - Free - 3390 Mary Street Suite 116, Coconut Grove- Please RSVP 305-607-8627 Nutrition Solutions for IBS, Fibromyalgia, Arthritis & Migraines - $15, 7-8PM, Coral Gables, Alison Grewal, RD: 786-546-6800. Weekly Yoga Classes $10 per Class! - 5:30-6:45pm Five Sisters…a spiritual journey. 8805 SW 132 ST, 786-250-4170 Postpartum Yoga at Key Biscayne, 10:15 - $20, 305-299-7826 Laughter Yoga Sessions - $5.00 each - 9:30-10:15 AM, North Shore Youth Center 501 72nd Street, Miami Beach 33141, 305-861-3616
friday Monthly Yoga Class for Special Needs Teens Limited Space Call to Reserve - Just OM Yoga Studio, 7227 SW 57th Ct, South Miami. (305)6654982 Overeathers Anonymous - 7:30 pm (South, Steps/ Traditions) Don’t Eat No Matter What Group. St. Paul’s Lutheran Church 10700 SW 56 St, Miami, 33165, Room 9. Michael (305-815-2733)
Power of Meditation – 9 - 9:45pm – 2nd & 4th Monday. Conference Call – 312-757-3121 code: 698805965. Free.
Free orientations for PTS and pain relief with discount services for military or vets. The Banyan Holistic Please call 305-663-5696 to schedule
Massage Relief for Combat Veterans - 50% off therapeutic massages for our combat service personnel. Call 305-351-0819. Shala Spa 1119 Collins Avenue, Miami Beach.
Free Veterans Sailing – with Team Paradise, the Paralympic Sport Club of Miami. 12 – 12pm Team Paradise Sailing, Inc. 2620 S. Bayshore Drive, Miami 33133. 305-776-8778.
Monthly Free Reiki Healing Circle - 2nd Friday of the month at Five Sisters…a spiritual journey, 8805 SW 132 ST, 786-250-4170
Military Mondays at Hirooka’s - 50% off Kitesurfing or Paddleboarding for all Military and Public Service Personnel - Hirooka Surf & Sport, 2377 Collins Avenue Miami Beach, FL. 954-444-3942
Drub-Dhe Meditation- 7:25-9:30pm. Freedonations are welcome. Regency House 353 West 47th St., Flat 7A, Miami Beach. Contact: Robert Phuntsog Ngo-drub 305-213-2577.
Chair massage – 5-9pm - Enjoy 5 minute complementary chair massage every Friday Pecan’s Day Spa, 305-284-8636, 7800 SW 57th Ave Suite 120, Miami, FL 33143.
Bereavement & Grief Support- 7pm, during school year. Children’s Bereavement Center, 7600 S. Red Rd, Suite 307. To register: 305-668-4902.
Hatha Yoga – 6-7:30pm – Free - King David Foundation, 17971 Biscayne Blvd, Aventura, FL Suite #117. Bennett - 305-949-0950.
Free Acupuncture for Combat Veterans – 1-2pm, Acupuncture for Wellness Center, Inc., 7550 SW 57th Avenue, Suite 116, South Miami, FL 33143, 305-669-6699.
relax • unwind • destress Dharma Meetings – 8pm. Tibetan Buddhist Dharma Center 3239 West Trade Ave., Unit 10, Coconut Grove. FREE. 305-775-7541. Family Night- 3rd Friday of the month. 3-9pm. Free admission & parking. Miami Children’s Museum, 980 Macarthur Cswy. 305-373-5437. Museum of Contemporary Art (MoCA) - Free jazz concerts on the last Fri. Joan Lehman Building, 770 NE 125 St. 305-893-6211. Coral Gables Art Walk – An art walk centered around downtown Coral Gables, with all the galleries between Miracle Mile and Ponce de Leon Rd. Free trolly transportation.
saturday SW Community Farmers’ Market- in Tropical Park, 7900 Bird Rd. Every Saturday, 9:00am3:00pm. 305- 663- 0917. EBT/SNAP welcome. Ayurvedic Sessions - Call to set up appointments -Just OM Yoga Studio, 7227 SW 57th Ct, South Miami. (305)665-4982 Yoga Therapy for 50+ - 10am-11:15am - 1760 N.E. 144th St, North Miami, FL 33181. Call to schedule. 305.710.0516. $10.00 Donation. Yoga with Drishti- 9:00 am - at Biscayne Park Recreation Center, 11400 NE 9th Court. 305-335-7618. Lincoln Road Art Walk- 1st Sat. of the month. 7-10pm. 40+ local artists, museums and galleries in South Beach. ArtCenter/South Florida 800, 810 & 924 Lincoln Road. 305-674-8278. Open House/Exhibitions – 2nd Sat. Meet ArtSouth studio artists & staff. Free. Refreshments. 240 North Krome Ave. 305-247-9406. Miami Art Museum - 1pm. Free. 2nd Sat. 101 West Flagler St. 305-375-3000. Yoga-Style* Exercise, Prenatal - South Miami Hospital. 10:45 am-12:15 p.m. and 5:30-7pm. $10. 786-662-8106.
floridakeys sunday Big Pine Key Flea Market- 8am. South of the only traffic light in town on U.S. 1. Family Swim YMCA. 2-4pm. $3 Adults, $2 Kids. FKCC swimming pool. 1-305-295-9622. Movies at The Spiritual Garden - Spiritual up lifting movies. 1st and 3rd Sun. 7pm. Good will offering is $5. Unitarian Universalist fellowship 801 Georgia St. 1-305-394-2005. Nightly Sunset Celebration - Free. Enjoy a spectacular sunset entertained by the various carnival performers and vendors. Mallory Square, Key West. 1-305-292-7700.
Cardio-Sculpting Class 8:30-9:20am. Pirate Wellness Center, MM21.4 Cudjoe Key. 1-305-744-3348
Healing Yoga/Meditation – 9am. $10 Islander Resort, MM82.1 Oceanside. 1-305-664-2031
Aerobic Dance - 1-1:55pm. CoffeMill Dance. 916 Pohalski St. 1-305-296-9982.
Family Hour- For children of all ages. Free. 1pm. Key West Library, 700 Fleming St, Key West. 1-305-292-3595.
Story Hour - ages 5 years & up. 10:30-11:30am. Games & stories. Marathon Library, 3251 Overseas Hwy. 1-305-743-5156. Key West WPA Walking Tour – Old Town Key West. 10am. $20. 1-305-296-3573.
Healing Yoga/Meditation – 9am. donation The Village Square, MM81 Bayside. 1-305-853-1003. Free Guided Relaxation Class - 7 -8 PM at Islamorada Fitness MM 85.9 bayside. Bring a towel or exercise mat and a pillow. (Sponsored by Keys To Peace. 305-619-0534. Mothers and Babies Group - for new moms, their babies and expecting mothers. Free. 1-3 p.m. Healthy Start, Gato Bldg, 1100 Simonton St., Key West. 1-305-293-7516 or 1-305-293-7511. Stories for Children - 10:30am. Key Largo Library, 101485 US1. 1-305-451-2396. Also Thur, 10:30am, Stories for children ages 2 ½ -6. Meditation- Free. 7pm. Unity Church, 9591 Overseas Highway, Marathon. Tai Chi – 7pm. $15. Coffee Mill Dance and Yoga Studio, 916 Pohalski St, Key West, 1-305-296-9982; 1-305-735-3519. .
wednesday Ancient Indian Meditation - 6:30-8:30pm. 1-305292-6958. Tai Chi for Inner Harmony - 9:30-11am on Sugarloaf Key. Call Lydia at 1-305-745-2811. Toddler Playtime Stories- Ages 10 months to 2 years and their caregivers. Free. 10:30am-12:30pm. Key West Library, 700 Fleming Street, Key West. 1-305-292-3595.
thursday The Long Walk Home Interactive Workshops for Veterans & Family– 6 – 7:30pm – Free – Transition to Civilian Life. Open to public. 97.671 Overseas Hwy. Oceanside. 305-504-3795
friday Salsa Dance Lessons- 7:30-9pm. Paradise Health & Fitness. 1796 N.Roosevelt Blvd. 1-305-296-6348.
ARTIST March 2018
community resource guide
THE INTERNATIONAL CENTER FOR DENTAL EXCELLENCE
REGINA F. ZELONKER, P.A.
Mediation and Collaborative Divorce Coral Gables & Palmetto Bay 305-235-0537 DENTISTRY zelonkerlaw.com
HUI SHAO, AP. MD(CHINA) WE & 250 HOLISTIC 3310OFFER Ponce DeNATURAL Leon Blvd, Ste www.AcupunctureInMiami.com FOR THE ENTIRE FAMILY
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We offer natural & holistic dentistry for the entire family. Dr. Theodore Hermann, DMD, PA, is a holistic dentist who has been practicing dentistry in South Florida for over 20 years and offers natural & holistic dentistry for the entire family See ads, page 64.
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We offer natural & holistic dentistry for N: the entire family. Dr. Theodore Hermann, 3173 DMD, PA, is a holistic dentist who has been practicing dentistry in South Florida for over 20 years and offers natural & holistic dentistry for the entire family See ad, page 64.
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One of the only holistic podiatrists in the country who merges traditional and holistic podiatric medicine, along with a patientspecific biomechanical foundation. Offering long distance “customized orthotics” on website online store. #StartWithYourFeet
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Livable Communities plus: Natural Beauty
Our Readers are Seeking: Home & Garden Improvement Products & Services & Natural Beauty Aids
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A National Yoga Alliance registered School, Aum hOMe Shala offers a year-round 200Hour Yoga Teacher Training (YTT) to develop and provide programs that reach underserved populations through public schools, after-school programs, universities, and hospitals. See ad, page 39.
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A quiet evolution is afoot, and it’s all about Enough!
“There is no clearer or more hope-filled guide for thriving during these confusing times of breakdown-breakthrough.” - Linda Sechrist, Senior Staff Writer, Natural Awakenings Magazine
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Published on Feb 28, 2018