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publisher’sletter Inner Preparedness Counts
s we prepare for the upcoming holiday season—this month Thanksgiving Day—I can’t help but reflect on the past months and what so many of us have gone through, and many others are still experiencing. Our families of Natural Awakenings publishers are no exception. With over 100 franchises nationwide including Puerto Rico, this year we have all been personally affected by natural disasters. “Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it’s the only thing that ever has.” - Margaret Mead One of my favorite things to do in my home, which by now I call a tradition, is putting together my inspirational and uplifting wall. No matter where I’ve lived, I’ve picked a wall right by the front door to hang all those unique pieces of inspirational wall art and frames inscribed with poignant words of wisdom which add a touch of enlightenment as visitors depart. Above the door is one of my favorite written in Latin, IN TENEBRIS LUX, meaning from (the) darkness (into the) light. This particular one has been with me since high school and has inspired many conversations. On the wall itself you’ll find another of my favorite, Life is a Journey and YOU hold the map, an excellent reminder that WE, and no one else, creates the path we are on. Others include; Together is a Wonderful Thing to be, The Only Way To Have A Friend Is To Be One, Embrace Life, Rejoice in Our Brief Moment Of Time, and the one I often use in correspondence, Be the Change You Wish to See in the World by Gandhi. Others bear a single powerful word like PEACE, LOVE or JOY. We all need inspiration now and then. It cheers us up, keeps us striving and reminds us who we really are. This is my way of reinforcing those messages not only within my own heart but that of others. It never fails to capture the attention of someone who’s exiting as they remark how it makes them feel. How extraordinary the idea of creating this kind of subliminal message wall is. Maya Angelou once said,” When we give cheerfully and accept gratefully, everyone is blessed.” This is my way of expressing my gratitude and spreading the message that life is much better than it seems simply because we CAN believe it and created. Although we don’t experience the colder weather that so many do up north, we all have one thing we do share and look forward to, filling our homes with love and people that matter the most. This Thanksgiving let’s reflect and include in our prayers all those hard hit by the worst hurricane season in history. Let’s thank God for the progress we’ve made TOGETHER, neighbors helping neighbors regardless of distance, and let’s celebrate the strength in diversity we’ve created through this process. “You may never know what results come of your action, but if you do nothing there will be no result.” - Mahatma Gandhi. Disaster preparation is both an inside and outside job. As you sit down to dinner this Thanksgiving day, with a true spirit of gratitude, open your hearts in generosity to all who are in need, while thanking God for all the heroes that have stepped up to make a difference. God Bless. Happy Thanksgiving!
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31 SHARABLE THANKSGIVING
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32 BOOKS THAT
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34 PUMPED UP
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36 DIY FIRST-AID FOR DOGS
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38 TRY SOME STRETCHES Four Ways to Flex Our Muscles by Marlaina Donato
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43 THE COMPASSIONATE ACHIEVER 45 QIGONG HEALTH Secrets for Long Life
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46 HEALTH BENEFITS OF AN ALKALINE DIET
48 MEMORY LOSS PROTECTION by Stephanie Jaworowski, MSACN
50 DR. BARNARD
ON DIABETES PREVENTION and Treatment via a Plant-Based Diet by Sandy Pukel
51 EFT FOR MEDITATION 52 CELEBRATE THE SEASON OF GIVING
9 newsbriefs 14 healthbriefs 17 ecotip 18 globalbriefs 14 24 healingways 26 consciouseating 18 30 wisewords 31 inspiration 32 healthykids 34 greenliving 36 naturalpet 38 fitbody 32 42 practitioner profile 43 thebookcorner 45 eventhighligh 51 bookreview 57 calendar 61 resourceguide 63 classifieds
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newsbriefs Spiritual Art Collection of David Young on Exhibit
uring the entire month of November, Unity on the Bay is hosting David Young, a spiritual artist, writer of three books, speaker and Grammy nominated transformational musician. Young will exhibit eighteen soft abstract and contemporary spiritual paintings infused with spiritual energy and what he calls “bling”. His subtle blending of color and uplifting use of texture bring a presence and energy that sparkles in his work. You can feel the energy standing in front of them. Young has exhibited at hundreds of art festivals over the past 20 years with upcoming exhibits at Spectrum/Art Basel, Calle Ocho, Miracle on the Mile and Work of Art Miami. He is also known for the 60 CDs he has recorded, selling over 1,000,000 copies that feature his unique talent of playing two Renaissance flutes at one time. You might still have one of his early albums under the name, Celestial Winds in your collection. He’s also a world class guitarist and singer songwriter which adds another dimension to the events. On closing night, Sunday December 3, David will present “A Portal Between Heaven and Earth” meditation workshop at 7:00. Tickets for this event are $30 advance and $35 at the door. Unity on the Bay is located at 411 N.E. 21st Street, Miami. It is also open to the public Wednesday 5-9, Saturday 12-5 and Sunday 8:30-3. For more information and tickets visit UnityonTheBay.org, DavidYoungArt.com, DavidYoungMusic.com. See ad, page 41.
34th Miami Book Fair
nce a year in November, Miami Book Fair comes around, bringing top authors in American and world literature to read, to share, to present new ideas, opportunities to expand one’s mind. This 8-day celebration of literature and the culture of ideas, gathers more than 500 authors for readings and discussions, plus a full program of learning fun at Children’s Alley, live music at The Porch, and culinary delights in The Kitchen. There’s a little bit of everything at the 2017 Miami
Book Fair Events on the 12th include A Conversation with Dan Rather, world’s best-known journalists; On the 13th , An evening with Lawrence O’Donnell, host of the Last word on MSNBC, and An Evening with Patti Smith whose memoir Just Kids received a National Book Award. Wednesday the 15th spend An Evening with Donna Brazile in Conversation with Ana Navarro and on the 16th spent time with Barbara Pierce Bush and Jenna Bush. On Saturday November 18th, join the Culinary Discussion with celebrity chefs and authors like Adrianne Calvo, July Voudry and Elaine Duran, and our very own South Florida’s Linda Gassenheimer who shares her 12-Week Diabetes Cookbook on how to shop, organize and cook amazing dinners in minutes. Also on the 18th , join bestselling author Michael Ruhlman as he offers incisive commentary on America’s relationship with food and investigates the overlooked source of so much of it—the grocery store. All this and more beginning, November 12th to the 19th at the Miami Dade College, Wolfson Campus, downtown Miami. Tickets: 12 and under Free, 13-18 and seniors $5. More information at Miamibookfair.com.
Crave the Sweet Life Dessert Tasting Event
his is when your “guilty pleasure” isn’t so guilty anymore, ONLY healthy servings of VEGAN treats, as well as low calorie, gluten-free and organic prepared desserts will be showcased. An afternoon designed to satisfy your indulgences, “Crave The Sweet Life” Dessert Tasting was created to do just that! Go Green Fashionista and the founder of the Eco Chic Dining Series known as Noreen, have come together to present an afternoon that will pamper your taste buds with the most delectable desserts and drink specialties. Complimentary samples from juices to cakes, specialty desserts, and other sweet dishes, teas and coffees will be served. This event will feature vegan chefs known for eccentric preparation creativity to presentation that will exceed expectations! Have the pleasure of sampling all afternoon from numerous sweet treat vendors, and catering companies. INDULGE and reward yourself as “Crave The Sweet Life” will be offering a free spin class prior to all attendees, sponsored by IronFlower Fitness. There will also be a raffle for a chance to win a “sweetie” from your favorite dessert company!
Join the fun on November 18th , at Iron Flower, 7205 N.E. 4th Avenue in Miami from 12-3pm. $10 advance tickets on Facebook and Eventbrite. Contact Noreen at 786-348-5052 or at DinnerPartyDivaMiami@gmail.com for more information.
newsbriefs The Connected Warriors, Inc. 5th Anniversary Veterans Day Gala
his Veterans Day, Saturday November 11th, Connected Warriors, Inc. (CWI), one of the world’s largest international nonprofit organizations, helping U.S. service members, veterans and their families (or “warriors”), will present its 5th Anniversary Veterans Day Gala at the Boca Raton Marriott at Boca Center. The gala is a hallmark opportunity for those looking to do good, and feel great about it! CWI supporters are part of an inspirational and healing movement that teaches warriors how to reconnect with themselves, and their communities, to discover a healthier and more peaceful life. Today, thousands of warriors are saying that they’re living a healthier and happier life, thanks to their participation in CWI’s no charge lifetime yoga program. CWI’s army of peers and volunteers help warriors across the USA, overseas military bases, and even aboard Navy vessels. The gala will feature Keynote Speaker Barb Schmidt, Founder of Peaceful Mind Peaceful Life, and the international bestselling author of “The Practice.” Since 2015, CWI, Barb Schmidt and the Schmidt Family Foundation, have been collaborating to promote warriors’ wellbeing by sending them, “Yoga Readiness Kits.” Looking forward to seeing new faces this Veterans Day CWI Founder Judy Weaver calls all to action: “This is our time to come together, to get up and stand up with and for our country’s service members and veterans.” For more information or to request gala sponsorship, contact Anne at email@example.com , or 954-278-3764. For gala tickets and silent auction reservations, visit connectedwarriors.org/5th-anniversary-connected-warriors-gala.
Celebration and New Services at Hyperbarics of South Florida
yperbarics of South Florida, a leading provider of oxygen treatments in Doral continues to expand its services by partnering with Body Chemistry Associates, enabling them to offer Body Chemistry testing. Body Chemistry Associates program, established by nutritional Biochemist Jay D. Foster, has been experienced by thousands of people from around the world for nearly two decades. It is a revolutionary approach to determining your individual nutritional needs, what vitamins you need which also help you discover chemical imbalances. Mr. Foster has been involved in the field of Applied Clinical Nutrition for more than 35 years. He is a Licensed Nutrition Counselor in Florida and is a Certified Clinical Nutritionist with the International and American Association of Clinical Nutritionists (IAACN). He is also the host of his own radio program, “Health Connection Radio”, here in South Florida. On December 8th join Hyperbaric of South Florida as they celebrate the holidays from 5 pm until 9 pm. The first 25 people will receive free B-12 shots. Dr. Foster will be offering discounted services and a raffle for a free testing program. In addition to wine, hors d’oeuvres, gift bags, samples and a wonderful raffle, the staff will be at hand to answer any questions. And if you’re looking for that special gift for someone, gift certificates will be offered with a 20 % discount. To attend the December 8th Holiday Party, RSVP by December 5th by calling 305-5941246. Hyperbaric of South Florida, 8337 N.W. 12th Street, Suite 101, Miami. See ads, page 34 and 62. 10
Bodhi & Mind Holistic Festival
Can’t Get Any Better Than This!
auley Square Historic Village, a nostalgic glimpse of Old South Florida, is hosting a Bodhi & Mind Holistic Festival on November 4th. “We expect this festival to be a celebration of the body, mind, and soul,” shares Ivette Mejia, coordinator. Attendees will find organic products, yoga workshops, aromatherapy demonstrations, homemade goods, Shamanic Sound Healing Meditation, motivational and educational speakers, Zumba, Bio Dance, and so much more. The event is free and open to the general public, including children. Pets are also welcome. Bodhi and Mind will open with a prayer at 11am and continue its schedule of activities throughout the day until 4pm. Besides the unique shops and gardens you’ll find in Cauley Square Historic Village, it features wonderful restaurants like The Village Chalet offering simple and fresh cuisine, The Tea Room historic site offering Victorian atmosphere and rare dining experience, and the Latin Corner, a charming gazebo serving milk shakes, ice cream, hot dogs, burgers, sodas and a variety of snacks. Cauley Square, 22400 Old Dixie Highway, Phone: (305) 258-3543 or (305) 878-1410. www. cauleysquare.com. See ad, page 39.
Move, Breathe, Eat Healthy and Feel Alive! Qi Revolution Wellness Event
eff Primack, founder of Supreme Science Qigong Center in Florida, and the Qi Revolution Seminar, will be offering this touring seminar at the Miccosukee Resort November 10-12th. Qigong is a practice which harnesses energy (Qi) from special gentle movements, breathing techniques, and meditation along with specific foods to reverse specific diseases and cleanse. At this 3 day Qi Revolution conference, “attendees will experience their breath like never before,” explains Primack. “Prepare to vibrate with healing energy, do powerful magnetic Qigong routines and learn about food as medicine. Teachings are explained so newcomers can understand, and powerful enough that experts will be amazed.” During his 20 years as a full-time Qigong practitioner, Jeff Primack has trained alongside many Qigong masters. He healed his Asthma with Qigong and went on to train 3,000+ Qigong instructors to successfully share the power of these practices.
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Getting Back to Basics
All ages and fitness levels can participate. Veterans admitted free of charge. Cost is $149 for all 3 days. Advanced registration is required. Call (800) 298-8970, or visit www.QiRevolution.com for more information and/or registration. See ad, page 64.
S.O.A.P. usan Jones, graphics layout design and KS RI ON VILLE • F L O producer of the Miami/FL Keys Natural Awakenings Magazine for the past 10 years, has launched a new line of organic natural homemade soaps called Southern Original Artisan Products. “I read that more and more adults are being exposed to toxins in our environment, causing more skin conditions and allergic reactions than ever before,” explains Jones. “My own journey to create this line of soaps began years ago when after suffering from severe allergies, and my doctor recommending steroids as the only option, sent me on an excruciating journey of trial and error. This research lead me to make and produce organic and natural soaps that finally helped my skin. So I began creating pieces for friends and family that are unique to them, and the product was born.” Susan shared that the creative process helped her rediscovered the artist within. Each bar is unique “like a painting on canvas” she said. This new line of soap is made with simple organic ingredients, such as natural organic oils, raw honeys, shea butters, raw coco butters, clays, organic herbs, spices, natural exfoliates and essential oils. Some of the current soaps ready for purchase include Ginger Bread Soap, Bee’s Knees Soap, Coffee Lovers Dream Soap, and Chocolate Delight Soap. An more extensive list is available online.
For more information about Southern Original Artisan Products visit http://s-o-a-p-jax.com or Facebook page: SouthernOriginalArtisanProducts. For help in creating a unique special holiday gift, call 904-477-8664. See ad, page 37.
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Farewell to a Legend “In the infinity of life where I am, all is perfect, whole, and complete.” — Louise Hay
riends Pay Tribute to Louise Hay, Hay House, Inc. The beloved friend and founder Louise Hay transitioned the morning of August 30, 2017 of natural causes at age 90. She passed peacefully in her sleep. Louise was an incredible visionary and advocate. Everyone who had the privilege to meet her, either in person or through her words, felt her passion for serving others. Considered a founder of the self-help movement, Louise was dubbed “the closest thing to a living saint.” She published her first book, Heal Your Body, in 1976 (at age 50) long before it was fashionable to discuss the connection between the mind and body. Louise started what would become her life’s work in New York City in 1970. She began attending meetings at the Church of Religious Science and then entered a ministerial program. She became a popular speaker at the church, and soon found herself counseling clients. This work quickly blossomed into a full-time career. After several years, Louise compiled a reference guide detailing the mental causes of physical ailments and developed positive thought patterns for reversing illness and creating health. This compilation was the basis for Heal Your Body, also known affectionately as “the little blue book.” Louise was able to put her philosophies into practice when she was diagnosed with cancer. She considered the alternatives to surgery and drugs, and instead developed an intensive program of affirmations, visualization, nutritional cleansing, and psychotherapy. Within six months, she was completely healed of cancer. In 1980, Louise began putting her workshop methods on paper. In 1984, her second book, You Can Heal Your Life, was published. In it, Louise explained how our beliefs and ideas about ourselves are often the cause of our emotional problems and physical maladies and how, by using certain tools, we can change our thinking and our lives for the better. You Can Heal Your Life became a New York Times bestseller and spent 16 weeks on the list. More than 50 million copies of You Can Heal Your Life have been sold throughout the world. 12
In 1985, Louise began her famous support group, “The Hayride,” with six men diagnosed with AIDS. By 1988, the group had grown to a weekly gathering of 800 people and had moved to an auditorium in West Hollywood. Once again, Louise had started a movement of love and support long before people began to wear red ribbons on their lapels. In 1987, what began as a small venture in the living room of her home turned into Hay House, Inc.: a successful publishing company that has sold millions of books and products worldwide and now has offices in California, New York, London, Sydney, Johannesburg, and New Delhi. “Meeting Louise changed the direction of my life,” said Reid Tracy, President and CEO of Hay House, Inc. “Her passion for serving others translated into everything she did. Simply by working alongside her, an analytical accountant like me transformed into someone who became aware of the power of affirmations and self-love. Being able to learn from her has been one of my life’s greatest blessings. The beauty of Louise was that you didn’t have to work alongside her to learn from her, you felt like you were there with her with every word you read or heard.” Hay House has published works by many notable authors in the selfhelp movement, including Dr. Wayne Dyer, Doreen Virtue, Dr. Christiane Northrup, and Esther and Jerry Hicks, among others. Louise was very vocal in her belief that age was irrelevant to achieving one’s dreams. To that point, at 81, Louise released her first-ever film on her life and work, You Can Heal Your Life: The Movie. Hay House will carry on Louise’s legacy and continue to publish products and online learning courses that align with her message of self-improvement and self-love. Louise Hay’s estate, as well as all future royalties, will be donated to The Hay Foundation, a nonprofit organization established by Louise that financially supports diverse organizations supplying food, shelter, counseling, hospice care, and funds to those in need. The service in honor of Louise L. Hay was a private and intimate event. In lieu of flowers, they continue to welcome donations to the Hay Foundation. Visit www. hayfoundation.org for more information. Note from Natural Awakenings Miami/FL Keys Publisher Linda Palmer and staff: “One of the first book I ever read during my inner search and self healing, You Can Heal Your Life, changed not only the course of my life but my perspective of my own mortality. I will forever be grateful for her words of wisdom and guidance which positively impacted and transformed my journey. From our hearts to yours, we wish you a peaceful transition, which I’m sure reflected the positive ways through which you lived your life.”
Oral Health Prevents Adrenal Fatigue and Hormonal Imbalance by Ali Villalobos
re you tired, sluggish, have thyroid or adrenal issues? Have you considered this might be linked to your oral health?
We often do not connect the health of our teeth as a strategy to prevent other systemic diseases. Poor oral health can result in many disorders ranging from heart diseases, respiratory infection and pancreatic cancer to obesity and hormonal imbalances. In a holistic approach to medicine, doctors such as acupuncturists, endocrinologist etc., are considering the oral health of their patients and referring them to us at GoNaturalDentistry. com. In my own health journey I have developed an interest in understanding how everything connects. I have become fascinated with meridian channels and how they work within us - essentially meridian lines are energetic pathways that connect everything in the body. We are made out of molecules and cells that are affected by their surrounding energy - in order to be balanced we have to make sure these energetic pathways in our body are not interrupted or blocked.
Do you have unresolved dental problems that could be blocking a pathway and negatively affecting your health? Tooth abscesses, cracked or decayed teeth, root canals with sub-acute infections, gingivitis, gum infections, improperly extracted teeth with residual infections in the socket, amalgam fillings with mercury leaking into the body, dental materials that provoke sensitivities, defective dental restorations that irritate the teeth, gums or oral cavity. Dental problems are common, but often unrecognized sources of stress and adrenal fatigue. The adrenal glands, located at the tops of our kidneys, produce hormones that help the body control blood sugar, burn protein and fat, react to stressors like a major illness or injury, and regulate blood pressure. Essentially if youâ€™re stressed because a hurricane came to disrupt your life, youâ€™re having a bad day, or something is out of your control - our bodies go into fight or flight mode. When this happens your adrenals start to produce cortisol which is a hormone to protect your overall health and wellbeing - however in excess will cause health issues.
A holistic approach to dentistry means that your entire body, soul, and mind are considered when approaching your oral health. Learning how to manage stress is essential as well as finding a holistic dentist whose materials will be compatible with your body, customized for you and will address your specific oral health issues. While some people function well in fight or flight we are not meant to be in this survival state all day long. In our society so many people have issues with their adrenal glands because we are overexerting our cortisol levels and creating an imbalance in our bodies. A holistic approach to dentistry means that your entire body, soul, and mind are considered when approaching your oral health. Learning how to manage stress is essential as well as finding a holistic dentist whose materials will be compatible with your body, customized for you and will address your specific oral health issues. If you have any adrenal issues consider which teeth these are and if they are connected to your adrenal glands. See the chart below to identify the teeth and what organs they connect to. You deserve a healthy balanced body and we are here to help you achieve that! Next month we will cover how your thyroid health is affected by your teeth. For more information on the meridian chart and holistic dentistry please visit GoNaturalDentistry.com.
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cientists from the Research Institute for Endocrine Sciences and Shahid Beheshti University of Medical Sciences, both in Tehran, Iran, investigated the impact on leading diseases of regularly eating onion and garlic (both belonging to the genus Allium). Using data from more than 12,000 people for an average of six years, researchers assessed their onion and garlic consumption using a food frequency questionnaire and compared those measurements with blood pressure and incidences of both cardiovascular and chronic kidney disease. The scientists discovered the subjects that ate more onion and garlic regularly had risk reductions of 64 percent in cardiovascular disease, 32 percent in chronic kidney disease and 25 percent in hypertension compared to those that ate less of them.
TEETOTALERS ENJOY LESS HEART DISEASE
In a meta-analysis of 45 research studies covering thousands of subjects led by Canada’s University of Victoria, in British Columbia, researchers found that former and occasional drinkers have a 45 percent increased risk of heart disease than nondrinkers. This discovery contradicts the widely held belief that occasional alcohol consumption reduces the risk of coronary heart disease.
Onions Healthy for Heart and Kidneys
Overtime Hours Linked to Tooth Decay
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esearchers from the Tokyo Dental College, in Japan, have discovered a link between excessive overtime work and oral health by comparing overtime hours worked per month with the rate of untreated tooth decay. Of 951 financial workers studied, 13 percent of the men with no overtime hours reported tooth decay, while 19 percent of those working up to 45 hours of overtime per month did. This increased to 27 percent for those working 45 to 80 extra hours per month and exceeded 31 percent for those logging more than 80. Workers with the most overtime hours were more likely to list “too busy with work” as their reason for leaving decayed teeth untreated. The results came after adjusting for differences in age, education, smoking, snacking, dental visits and oral hygiene.
Aerobics Improve Brain Function
esearchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, have found that aerobic exercise increases overall brain volume and gray matter, and helps improve brain function. Thirty-five adults with mild cognitive impairment were split into an aerobic group and a stretching group. The aerobic group participated in moderate-to-vigorous exercise four times per week for six months, while the others did stretching exercises at the same rate. The researchers used magnetic resolution imaging with each participant at the beginning of the study and after six months to determine potential changes in the brain. They found that both groups showed volume increases in gray matter regions linked to short-term memory, but the aerobic group displayed a larger preservation of overall brain volume. They also had greater improvements in cognitive function.
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Cranberry Prebiotic Promotes Gut Health
esearch from the University of Massachusetts, Amherst, has found that the cell walls of cranberries contain xyloglucan, a complex sugar that feeds the beneficial, naturally occurring bifidobacteria, enhancing the body’s microbiome. “A lot of plant cell walls are indigestible, just like we can’t digest the special sugars found in xyloglucans,” explains nutritional microbiologist and researcher David Sela, Ph.D. “But when we eat cranberries, the xyloglucans enter our intestines, where beneficial bacteria can break them down into useful molecules and compounds.” Sela emphasizes the importance of prebiotics. “With probiotics, we are taking extra doses of beneficial bacteria that may or may not help our gut health,” he says. “But with prebiotics, we already know that we have the beneficial guys in our guts, so let’s feed them with more nutrients and things that they like.”
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puncture once a day. In the treatment group, incidental rates of delirium were 6.6 percent, significantly lower than the 37.9 percent rate found in the control group. This group also required fewer sedative drugs traditionally used to combat aggressive behavior in delirious patients.
Black Cumin Oil Helps Control Asthma
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ecotip How to Properly Discard Cooking Oil Holiday meal traditions that kick off with a Thanksgiving turkey and continue through festive meals for New Yearâ€™s can produce lots of cooking oil and grease waste. Following proper disposal procedures protects both the environment and home plumbing. The U.S. Environmental Protection Agency reports that vegetable oils and animal fats share common physical properties and create similar environmental effects as petroleum spills, including coating and suffocating animals and plants; polluting food supplies and habitats; fouling shorelines; and clogging water treatment plants. Cooking oil and kitchen grease is the number one cause of stopped-up sewer pipes, according to Earth 911. Grease sticks to the lining of plumbing pipes in small particles, which catch onto each other and accumulate until the growing mass can block and
backup sewage lines, leading to a nasty mess and sometimes costly repairs. This potential problem can be avoided simply and easily. n For small amounts of kitchen grease such as lard, shortening or tallow that inevitably go down the drain, flush with cold water so that it solidifies, making it less likely to stick to pipes. n Freeze small amounts of used cooking fats, oils and grease in a container like a used coffee can with a tight-sealing lid, then place it in the trash. n Larger and unfrozen quantities of used cooking oil may be taken to an area recycling center for proper disposal year-round. No special container is required and the liquid is emptied from the consumerâ€™s container onsite. Donâ€™t combine the contents with anything else, so it can be repurposed by vendors that collect it from the centers.
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Glyphosate Toxin Turns Up in Wines
Monsanto’s toxic Roundup herbicide glyphosate has been found in all 10 California vintages tested, including organic wines. While glyphosate isn’t sprayed directly onto grapes because it would kill the vines, it’s often used to spray the ground in the vineyard to be absorbed via the roots. Sometimes, glyphosate drifts from conventional vineyards into nearby organic and biodynamic vineyards. Other times, the toxin remains in the soil after a conventional farm has been converted to organic; the chemical may persist onsite for more than 20 years. Glyphosate is patented as an antibiotic. Designed to kill bacteria, it harms both soils and human health, and has been cited as a human carcinogen by the World Health Organization.
For glyphosate-related consumer information, search Actions at MomsAcrossAmerica.com.
Sweden Dumps its Dumps Landfills generate environmental problems such as the greenhouse gas methane that warms the atmosphere and toxic chemicals from household cleaning products that pollute soil and groundwater. Installations are smelly, noisy and can breed disease-transmitting vermin, as well as harm wildlife. Recycling helps cut the volume of waste, but the bulk of all trash continues to fill these dumps. Sweden produces about the same amount of waste as other European nations, but less than 1 percent of its household refuse ends up in landfills. Thirty-two waste-to-energy (WTE) plants that have been operating across the country for years incinerate more than 2 million tons of trash annually—almost 50 percent of all waste. The country still recycles, but anything else normally ends up in the WTE incinerators, creating steam to generate electricity distributed on the grid. This system heats close to a million homes and powers more than a quarter-million, thus reducing Sweden’s reliance on fossil fuels. Sweden also helps to clean up other countries in the European Union by importing their trash and burning it. Because specific products contain materials that cannot be recycled or incinerated, some landfills are still necessary. 18
Renewables Hit High Mark in UK In a major marker of renewable growth, sources of energy that includes wind, solar, hydro and wood pellet burning briefly generated more electricity—50.7 percent—than coal and gas in Great Britain for the first time on June 7. When nuclear sources are added, the number increased to 72.1 percent. Records for wind power are also being set across Northern Europe.
News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.
Artificial Intelligence Helps Locate People and Wildlife Artificial intelligence (AI) is helping doctors and scientists worldwide do their jobs better. In wildlife preservation, many researchers want to know how many animals there are and where they live, but Tanya BergerWolf, a professor of computer science at the University of Illinois at Chicago, states, “Scientists do not have the capacity to do this, and there are not enough GPS collars or satellite tracks in the world.” At AI-driven Wildbook.org, photos are uploaded by experts and the public and analyzed for species, age and even gender. One massive Kenyan study in 2015 prompted officials to alter their lion management program. Also, the locations of stranded victims of floods, earthquakes or other disasters can be determined via computer programmers writing basic algorithms that examine extensive footage. In flooded areas, AI technology can also find debris that harbors trapped people. AI techniques can even monitor social media sites to find out more about missing people and disasters.
Why Whales Leap High
Humpback whales are famous for their prodigious leaps from the water. A recent paper published in Marine Mammal Science proposes that breaching the surface and making a big splash serves as an acoustic telegram to communicate with far-off pods. The phenomenon may be compared to a distant drumbeat, which probably carries farther than the whales’ signature songs. Former University of Queensland marine biologist Ailbhe S. Kavanagh, Ph.D., and her colleagues observed 76 humpback groups off the coast of Australia for 200 hours between 2010 and 2011 and found that breaching is much more common when pods are at least 2.5 miles apart, with more local slapping of fins and flukes when fellow whales are nearby.
Smart Street Lights Powered by Footsteps
Birds Die Flying Into Reflective Glass One night earlier this year, nearly 400 birds migrating north from Central and South America died in the midst of a storm from slamming into the 23-story American National Insurance Company skyscraper in Galveston, Texas. Among the victims were Nashville warblers, yellow warblers and ovenbirds. The American Bird Conservancy estimates as many as 1 billion birds die annually from colliding with glass in the U.S. as they see and therefore fly into the reflection of landscapes and the sky or inside vegetation. The exterior of the Galveston building, previously lit by large floodlights, is now illuminated only by green lights on its top level for air travel safety considerations. Other widely available means to protect birds include products to make residential and commercial windows less attractive to them. Specially placed tape or mullions creating stripes or patterns can help birds identify glass and avoid deadly crashes. Awnings, shutters and outside screens can also reduce bird collisions with buildings.
Black Friday Alternative oliveromg/Shutterstock.com
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This year, all REI outdoor outfitter stores will close on Black Friday and join hundreds of national and local organizations and like-minded brands to ask, “Will You Go Out with Us?” For the third year, the REI #OptOutside initiative will mobilize Americans to firmly establish a new tradition of choosing trails over sales on Black Friday, including camping under the stars instead of camping out at malls. For helpful ideas, visit rei.com/ opt-outside.
Conventional street lights collectively emit more than 100 million tons of carbon dioxide annually. The city of Las Vegas, a leader in municipal sustainability, has contracted with EnGoPlanet, a New York City clean tech startup, to install the world’s first Smart Street Lights powered by pedestrians’ footsteps via kinetic energy pads and solar energy. When someone steps on a kinetic tile, energy is created and goes directly to a battery. Petar Mirovic, CEO of EnGoPlanet, says, “Clean and free energy is all around us. Urban cities have to build the smart infrastructures of tomorrow that will be able to harvest all of that energy. This project is a small but important step in that direction.” Las Vegas Mayor Carolyn G. Goodman says, “Through our LEED-certified buildings, solar projects, water reclamation, alternative-fueled vehicles and sustainable streetlights, Las Vegas continues to lead the way.” The company also cites Smart Street Light projects in Chicago, Detroit, Auburn Hills (Michigan), Asbury Park (New Jersey) and at stadiums such as the MercedesBenz Superdome, in New Orleans. View an illustrative video at Tinyurl. com/SmartStreetLights.
Preventing, Reversing and Managing Diabetes Naturally by Linda Sechrist
ore health practitioners today are recognizing both the mind-body connection, as well as energetic and metaphysical insights into preventing and reversing illnesses. As a result, those facing diabetes and other health challenges are accessing contemporary resources such as Louise L. Hay’s explanation of the emotional roots of disease in You Can Heal Your Life, and the medical science and natural methods explained by health researcher and author Gary Null, Ph.D., in No More Diabetes: A Complete Guide to Preventing, Treating, and Overcoming Diabetes. Applying a “both” rather than an “either” approach illuminates the importance of recognizing the ways our thoughts, emotions and lifestyle choices can impact chronic illness and long-term health.
Hay suggests that this metabolic disorder may be rooted in a feeling of being deprived of life’s sweetness and longing for what might have been, accompanied by a great need to control deep sorrow. Such chronic unease can show up as Type 1, or insulin-dependent, diabetes; Type 2, or non-insulin-dependent diabetes; latent autoimmune diabetes in adults (LADA), a slowly progressing variation of Type 1; or gestational diabetes, which occurs during pregnancy.
Eavesdropping on our repetitive inner mind chatter and observing its impact on outer experiences can reveal faulty thinking that disrupts the mindbody connection. Hay, a firm believer in the power of affirmations to send a message to the subconscious mind, recommends them to aid healing. For diabetes, she suggests, “This moment is filled with joy. I now choose to experience the sweetness of today.” Null cites medical evidence that explains how the physical causes of diabetes are related to the pancreatic production of the hormone insulin and the body’s use of it, together with rollercoaster blood sugar levels determined by food selections, stress, sleeplessness, insufficient rest and lack of exercise. His approach for preventing, reversing or managing this debilitating condition is to raise awareness of the physical, behavioral and mental causes that lead to its emergence, and making healthy lifestyle choices that regulate blood sugar levels.
Naturally Control Blood Sugar
Glucose, the human body’s key source of cellular energy, is the end product of the digestive system breaking down carbohydrates, proteins and fats for absorption in the intestines. From there, it passes into the bloodstream. Glucose also supplies energy for the brain. Normal blood glucose levels vary throughout the day. For healthy individuals, a fasting blood sugar level upon awakening is less than 100 milligrams (mg) per deciliter (dl) of blood. Before meals, normal levels are 70 to 99 mg/dl; otherwise, 100 to 125. Consistent readings above 126 indicate that lifestyle changes are needed to avoid eventual progression into full Type 2 diabetes. When there’s an inability to efficiently transport glucose from the blood into cells, cells don’t receive the energy they need to function properly. “Elevated glucose levels contribute to blood vessel damage, high blood pressure and inflammation among other issues. High glucose causes insulin levels to spike in an effort to draw the glucose into cells. This stresses the pancreas and causes a sugar crash,
exceedingly sedentary and eat unhealthy processed foods, have a higher risk for developing Type 2 diabetes. Iankowitz’s effective, patientcentered practice follows a practical, four-month healing plan that includes tracking foods, moods, blood pressure, sleeping habits and exercise, all necessary to manage or reverse Type 2 diabetes.
Nourishing myself is a joyful experience, and I am worth the time spent on my healing. ~Louise L. Hay
called hypoglycemia, which can lead individuals to make impulsive, poor food choices,” advises Marcy Kirshenbaum, a board-certified clinical nutritionist and owner of Enhance Nutrition, in Northbrook, Illinois. She notes, “Elevated sugar and insulin levels raise triglycerides, a fat that circulates in the blood, and cholesterol, specifically the LDL (low-density lipoprotein) levels. Triglycerides and cholesterol are important measures of heart health. Triglyceride levels of 150 mg/dl in fasting blood is a risk factor for a stroke or heart attack.”
According to the American Diabetes Association, 8.1 million of the 29.1 million individuals diagnosed with diabetes were previously unaware of any early symptoms such as dry mouth, excessive thirst, frequent urination, constant hunger (even after meals), unusual weight gain or loss and lack of energy. “Many individuals only learn of their condition from a doctorordered routine blood test such as the A1C glycated hemoglobin procedure, which reads blood sugar levels over a three-month period,” advises Dr. Nancy Iankowitz, a board-certified family nurse practitioner and founding director of Holistic and Integrative Healing, in Holmes, New York. Individuals that consume large amounts of simple carbohydrates and sugars, are overweight or are
Effective Diet Choices
Making the highest-impact food choices is critical in the earliest stages of diabetes. That’s why nutritionist and holistic integrative health practitioner Saskia Kleinert, an independent practitioner who also serves as director of the Emeryville Health & Wellness Center, in California, helps patients integrate dietary changes into everyday life. “Patient education includes the necessity of eating low-glycemic index foods and reducing blood glucose levels, while increasing healthy fats with nuts, avocado and olive oil,” advises Kleinert. She notes that antioxidant-rich plant foods are another key component of an effective dietary plan for all age groups. The role of exercise is also vital for those needing to reverse pre-diabetes or managing diabetes aided by insulin injections. “Exercise increases the muscle cell’s demand for glucose, moving it out of the blood into muscle cells that use it as fuel, and so lowering insulin levels,” explains Jamie Coughlan, a naturopathic doctor who practices in Pleasanton and Pleasant Hill, California. Dr. Angelo Baccellieri, owner of Westchester Wellness Medicine, in Harrison, New York, introduces patients to intermittent fasting, an eating pattern that helps treat insulin resistance and control blood sugar. “The concept is predicated on going 14 to 16 hours without food, replicating how our primitive ancestors ate. They feasted when food was available and fasted during famines, sometimes going several days without eating,” advises Baccellieri, who notes that intermittent fasting can be done one day a week. “Our biochemistry actually does very well with this approach, which
isn’t hard to do when your last meal is at 7 p.m. and you skip breakfast and delay lunch the next day until 1 p.m. You can drink water with lemon, teas and black coffee throughout. By 1 p.m., the body has been 18 hours without protein and carbohydrates, allowing insulin levels to remain at a low level. Excess insulin from too much sugar shifts the body into a storage mode. Having no sugar stores available, the body can then switch into a ketogenic state that allows the body to burn fat for fuel,” explains Baccellieri. Herbs such as turmeric reduce inflammation. Berberine can help cells use glucose efficiently. Supplements such as vitamin C, B-complex, resveratrol and pycnogenol (pine bark extract) can raise antioxidant levels, in which most pre-diabetic and diabetic individuals are deficient, according to a study published in PubMed. Cautious health professionals tailor supplement recommendations to each patient.
loss, Dr. Osama Hamdy and Sheri R. Colberg, Ph.D., explain a home-based version of the 12-week Why WAIT (Weight Achievement and Intensive Treatment) program offered at the Joslin Diabetes Center, affiliated with Harvard Medical School, in Boston. WAIT allows participants to reach their weight and blood glucose goals, along with improvements in blood pressure, cholesterol levels, and liver and kidney function. The program’s success is due to doable increases in exercising that put greater emphasis on strengthening muscles; effective ways to change bad habits; successful portion control; healthy alternatives to favorite foods; carbohydrate counting; and meals composed of the right balance of complex carbohydrates and antioxidant-rich plant foods, protein and fat, all to achieve optimum body weight and diabetes control.
Helpful Weight Loss
Restoration of health begins with the most important lifestyle changes. n Replace processed and sugary foods in meals and snacks with nutrient-
In The Diabetes Breakthrough, based on a scientifically tested way to reverse diabetes through weight
No Quick Fix
dense, whole foods. n Determine possible food sensitivities with an elimination diet. n Eat some protein with every meal. n Eliminate environmental toxins. n Perform some form of cardiovascular exercise and resistance training at least three to five times a week. n Add stress-relieving practices such as yoga, tai chi or qigong. According to Hamdy, “On average, diabetes has the potential to rob you of more than 12 years of life, while dramatically reducing the quality of life for more than 20 years through chronic pain, loss of mobility, blindness, chronic dialysis and heart disease.” Such serious consequences also include stroke, hearing impairment and Alzheimer’s, he adds. All provide good reasons to live responsibly every day, cherishing longterm goals of laying claim to the best possible health. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com.
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SACRED SILENCE Discover the Benefits of Quiet at a Silent Retreat
by April Thompson
ndividuals seeking to escape life’s ceaseless distractions, deepen their personal spiritual practice, enhance well-being and gain fresh perspective, are patronizing silent retreats in rising numbers. “Retreats are a special opportunity to enter a healing space where your natural energy, insight, intelligence and wisdom can arise,” says Linda Mary Peacock, known as Thanissara, a former Buddhist nun, cofounder of South Africa’s Dharmagiri Hermitage and Outreach and a retreat leader at the Spirit Rock Insight Meditation Center, in Woodacre, California. Sheila Russ, of Richmond, Virginia, has participated in several retreats with silent components, hosted by spiritual traditions spanning Baptist to Benedictine. “People of different faiths all have the same need to reach inside and listen. If we don’t slow down and get quiet, we can’t hear what’s going on with us,” says Russ. “Spending time in contemplation is cleansing and freeing; I feel like mentally and spiritually I can breathe.”
Attaining heightened well-being after a retreat may have a neurological basis, according to research from Thomas Jefferson University’s Marcus Institute of Integrative Health, in Philadelphia. Silent retreats appear to raise the brain’s levels of mood-boosting chemicals, according to Dr. Andrew Newberg, director of research there. Newberg’s team tested the brains of retreat participants before and one week 24
Yet retreats aren’t a cakewalk. Los Angeles author and mindfulness facilitator Jennifer Howd chronicles the challenges of her first nine-day silent retreat in Joshua Tree, California, in her memoir Sit, Walk, Don’t Talk. Seven retreats later, Howd says that although the journey isn’t always easy, she always gains insights about herself and the nature of the mind.
Choosing a Retreat
Retreat leaders caution that while it’s good to jettison expectations and approach the experience with an open mind, choose a retreat that fits individual needs. The level of personal attention at retreats can vary greatly, remarks Thanissara. “Some may host 100 or more people, relying largely on taped instruction without much interaction after an Ignatian-based retreat, finding with group leaders. A small group might be better for a first retreat,” she suggests. significant changes in their serotonin Thanissara recommends an upfront and dopamine systems. “Whether review of instructor credentials and through prayers, walks or meditations, starting with a weekend retreat before the single-minded ritualistic aspect of retreats seems to predispose the brain for embarking on one of longer duration. peak spiritual experience,” he observes. Regardless of length, retreats aren’t always for everyone. “If you’re going through emotional or psychological What to Expect difficulties, it’s best to discuss your Formats vary, but most silent retreats circumstances with a teacher at the entail extended periods of sitting retreat center before deciding to attend. meditation or prayer, often alternating with walking meditation or other mindful If you’re in therapy, talk with your movement. Some may also entail a work therapist,” counsels DiCapua. detail, like sweeping the meditation hall Retreat Back to Everyday Life or helping prepare meals. “Work tasks help bring mindfulness Afterwards, ease back into the daily routine; don’t rush back into into everyday life,” says Chas DiCapua, old patterns of media and food a resident teacher for the Insight consumption, recommends Howd. Meditation Society’s flagship retreat “Try to build-in a day or two of down center in Barre, Massachusetts, who time. You may still be processing things has led silent retreats teaching Buddhist emotionally.” practices for 20 years. “The community DiCapua suggests finding a local aspect is equally important; being community of a kindred practice surrounded by people that support your to keep the momentum going, and spiritual practice can encourage you on not expect to keep it up as earnestly what can be a lonely path.” at home as at the retreat. Attending Silence doesn’t mean being daylong maintenance retreats on static and somber or not thinking, Saturdays or Sundays can also help counsels David Harshada Wagner, of sustain individual practice. Above Ojai, California, whose meditation all, “Appreciate yourself for having retreats draw from the Indian mystical thought to go on a retreat and follow traditions of yoga, vedanta and tantra. it through,” says DiCapua. “It can be a “Silence is more than the absence radical thing.” of talking; it’s a powerful energy,” says Wagner. “Silent retreats are Connect with freelance writer April the loudest, as the energy is roaring Thompson, in Washington, D.C., at within. It should be a joyous practice.” AprilWrites.com.
Retreats for All Faiths
(RollingMeadowsRetreat.com) offers silent retreats combining yoga and meditation. Leaders Patricia Sunyata Brown and Surya-Chandra Das take an eclectic approach incorporating multiple traditions to stimulate selfinquiry and compassion.
Insight Meditation Society:
etreat centers vary from nondenominational to those aligned with a faith, but even within a tradition, styles of meditation vary. The following opportunities highlight some of the more prevalent offerings. RetreatFinder.com and RetreatsOnline. com can be helpful tools.
Omega Institute: One of the largest centers on the East Coast, the Omega Institute (eOmega.org), in Rhinebeck, New York, offers yoga, meditation and mindfulness retreats led by notable and varied spiritual teachers. Unity: The Unity church, a Christian faith honoring all paths to God, offers an annual silent retreat facilitated by
Rev. Paulette Pipe (TouchingTheStillness. org). Held at Unity Center, in Kansas City, Missouri, the experience incorporates soulful music, labyrinth walks and meditation practice.
Tassajara Zen Mountain Center:
A working monastery for more than 50 years, Tassajara Zen Mountain Center and Hot Springs (sfzc.org/tassajara), in the Ventana Mountains of northern California, offers lay meditation practitioners a sense of monastic life each summer. Retreats are mainly taught in the Zen Buddhist tradition, focused on observing the breath and mind.
Rolling Meadows: Located in rural Brooks, Maine, Rolling Meadows
Founded by Sharon Salzberg, Jack Kornfield and Joseph Goldstein in the 1970s, the Insight Meditation Society (Dharma.org) focuses on the Buddhist practices of metta (spreading lovingkindness) and vipassana (insight) meditation. Silent retreats at its historic center in Barre, Massachusetts, range from two days to three months.
Jesuits: A Roman Catholic order cofounded by St. Ignatius, the Jesuit tradition incorporates prayer, meditation, self-awareness and other contemplative practices. Jesuits. org/retreat-centers lists Jesuit retreat centers across the U.S. where seekers can deepen their relationship with God through silence.
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Not Your Grandma’s Stuffing Healthy Twists on Old Favorites by Judith Fertig
hanksgiving side dishes continue to evolve, even though traditional entrées still hold pride of place. New, lighter alternatives to time-honored stuffing maximize flavorful dried fruits, herbs and nuts. Healthy options may use gluten-free bread or black rice, cauliflower, chestnuts or pecans for flavor, bulk and color. A stuffing can also fill a halved acorn squash or cored apple. According to renowned health authority Dr. Joseph Mercola, pecans
contain more than 19 vitamins and minerals, including anti-inflammatory magnesium, heart-healthy oleic acid, phenolic antioxidants and immuneboosting manganese. Erica Kannall, a registered dietitian in Spokane, Washington, and a certified health and fitness specialist with the American College of Sports Medicine, likes dried fruits because they contribute antioxidants and fiber.
Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.
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Celebrity chef Rocco DiSpirito, of New York City, salutes his Italian heritage with chestnuts and embraces healthy living with millet and mushrooms in his special stuffing. His new book Rocco’s Healthy + Delicious includes healthy takes on Thanksgiving dishes such as a sugar-free cranberry sauce. Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle, created a healthy stuffing she loves. “My GrainFree Sage and Pecan Dressing is one of my favorite dishes to bring to gatherings because it works with a variety of diets,” she says. “It’s gluten-, dairyand grain-free, paleo and vegan. The pecans can be omitted for a nut-free version.” Riced cauliflower is the base, which is available prepackaged at some groceries, but can be made at home simply by chopping the florets into ricekernel-size pieces. “Cauliflower is the perfect base for this recipe, as it adds a nice texture in place of bread and provides extra fiber,” she says. Laurie Gauguin, a personal chef in the San Francisco Bay area, specializes in gluten-free dishes that she prepares in clients’ homes. “Anything that will hold its shape and not crumble too much can work as a stuffing base,” she says. “Gluten-free, somewhat sticky grains, like short grain brown rice, Chinese black rice, millet or softcooked quinoa work well.” “Choose a mixture that contrasts with the texture and color of the food you’re stuffing,” advises Gauguin. “I created a stuffing that has crunchy pecans, tender black rice and chewy, dried cranberries to contrast with the creaminess of the cored squash entrée. The black rice looks striking against the golden squash.” A stuffing that everyone can eat is ideal for a holiday gathering, either to serve or bring. Lauberth observes, “While not always possible, it’s nice if the host can accommodate various dietary concerns and preferences. Bring your own hearty side dish or two so that you have enough to make a meal for yourself if needed.” Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).
Healthy Holiday Stuffing Recipes
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Yields: 8 servings 1 Tbsp grapeseed oil ¼ cup millet 1 lb crimini mushrooms, sliced 1 large onion, diced 3 stalks celery, diced 1 medium carrot, diced 4 chestnuts, chopped 1 Tbsp fresh sage, chopped 1½ Tbsp poultry seasoning 3 scoops Rocco’s Protein Powder Plus (check Amazon.com) 2 egg whites 1¾ cups low sodium chicken or vegetable stock Kosher or sea salt and freshly ground pepper
Silence is a source of great strength. ~Lao Tzu
Place grapeseed oil in a 12-inch cast iron pan; place the pan in the oven and preheat oven to 425˚ F. Cook a quarter-cup millet in a small saucepan on the stovetop according to package instructions. When millet is cooked through, transfer it to a large mixing bowl. Heat a large, safe, nonstick sauté pan over high heat and use it to sauté the mushrooms until tender and golden, approximately seven to 10 minutes. Transfer mushrooms to the same mixing bowl as the millet. natural awakenings
Heat a large, safe, nonstick pan over medium heat and use it to sweat the onions, celery and carrots until tender and translucent, about 10 minutes. Transfer the vegetable mix to the same mixing bowl as the millet and mushrooms. Add the chestnuts, sage, poultry seasoning, protein powder, egg whites and chicken stock to the large mixing bowl, and then use a rubber spatula to mix well, so that no lumps are visible. Carefully remove the cast iron pan from the oven, and then pour stuffing batter into it. Popping occurs as the outside batter develops a crust. Return the cast iron pan to the oven and bake for 13 minutes. Remove from oven and turn the result out onto a serving dish.
½ tsp sea salt Rice: 1 Tbsp olive oil ¾ cup finely diced onion 1 cup Chinese black rice (also called Forbidden Black Rice) ½ tsp sea salt ¼ tsp ground cinnamon ¼ tsp ground coriander 2 cups water 4 oz tempeh, crumbled Roasted Pecans and Cranberries: 1 cup coarsely chopped pecans 1 tsp minced ginger root 4 tsp olive oil 1 tsp ground coriander ¼ tsp ground nutmeg ¼ tsp sea salt 10 large sage leaves, chopped 1 cup dried cranberries 2 Tbsp maple syrup Preheat oven to 375° F.
Recipe courtesy of Rocco DiSpirito, Rocco’s Healthy + Delicious.
Cut squashes in half lengthwise, then scoop out the seeds.
Cover the pan, then take it off the stove and let it rest for 10 minutes. While the rice is cooking, combine pecans, ginger, four teaspoons olive oil, one teaspoon coriander, nutmeg and ¼ teaspoon salt. Pour this mixture into an eight-by-eightinch baking pan; roast at 375° F for 15 minutes on the bottom middle oven rack, stirring halfway through. Stir in the sage, dried cranberries and maple syrup. Roast for another 10 minutes, then remove from the oven. Arrange squash halves, cut side up, on a serving platter. Combine rice with the pecan mixture and divide among the squash halves, pressing gently so the stuffing stays put. If made one day ahead, cover and reheat in a 350˚ F oven until heated through. Recipe courtesy of Laurie Gauguin, LaurieGauguin.com.
Brush the interior, plus the cut sides of the squashes with the 4 teaspoons oil, then sprinkle with ½ teaspoon sea salt. photo by Stephen Blancett
Arrange squash halves on a baking sheet, cut side down. photo by Stephen Blancett
Roast for 40 to 50 minutes on the upper middle rack of the oven until tender when pierced with a fork. While the squash is roasting, place a medium, heavy saucepan over medium heat and pour in one tablespoon of olive oil.
Roasted Acorn Squash Stuffed With Black Rice, Pecans, Dried Cranberries and Tempeh Yields: 8 servings Squash: 4 acorn squashes (1½ lb each) 4 tsp olive oil 28
Add the onion and sauté for two to three minutes, until the onion begins to soften. Stir in the rice, salt, cinnamon and coriander. Cook and stir for 30 seconds. Pour in the water and bring to a boil, then cover and simmer over very low heat for 30 to 60 minutes, until rice is tender. Scatter crumbled tempeh over the cooked rice.
Stuffed Apples with Fig and Hazelnuts Yields: 4 servings 2 oz dried figs, finely chopped 1 Tbsp roasted, shelled hazelnuts, chopped
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Preheat oven to 350° F. Combine the chopped figs, hazelnuts, orange zest and allspice in a bowl. Place the apples in a baking dish and loosely press the fig mixture into the cavities of the apples. Combine the maple syrup, coconut oil and orange juice and drizzle it over the apples. Bake the apples for 25 minutes or until tender. Set cooked apples aside for 10 minutes to let the sauce thicken slightly, and then serve warm or at room temperature. Adapted from a recipe in Family Circle Australia.
Grain-Free Sage and Pecan Stuffing 1 cup pecans 1 Tbsp coconut oil 1 medium yellow onion, chopped 2 cloves garlic, minced
3 stalks celery, diced 4 cups raw cauliflower rice (prepackaged or via a grater or food processor shredding blade) 1 Tbsp fresh sage, chopped 2 tsp fresh thyme, chopped ½ tsp kosher or sea salt ¼ tsp freshly ground black pepper ¼ cup chopped fresh Italian parsley Preheat oven to 250˚ F.
Sugar-Free Cranberry Sauce Yields: 4 Servings ½ lb cranberries 2 Tbsp grated orange zest ¼ cup orange juice 8 packets Monk Fruit in the Raw sweetener Kosher salt and freshly ground pepper
Spread pecans on a baking sheet and place in the oven until lightly toasted, about five minutes. Monitor to ensure the nuts don’t burn.
In a small saucepot, combine the cranberries, orange zest, orange juice, monk fruit, salt and pepper.
Remove pecans from the oven and place in a food processor. Coarsely chop and set aside.
Cook over medium heat until the cranberries burst and the mixture becomes thick and dry, about 40 minutes.
Heat coconut oil in a large pan over medium heat. Add onions, garlic and celery and cook until onions are translucent, about five minutes.
Recipe courtesy of Rocco DiSpirito, Rocco’s Healthy + Delicious.
Add the pecans, cauliflower rice, sage, thyme, salt and pepper and cook for seven to 10 minutes, until the rice is tender.
photo by Stephen Blancett
1 tsp orange zest ¼ tsp allspice 4 Granny Smith apples, cored ½ cup maple syrup 1 Tbsp coconut oil 2 Tbsp fresh orange juice
Add additional salt and pepper if desired. Toss with parsley and serve hot. Recipe courtesy of Sonnet Lauberth, InSonnetsKitchen.com/60-healthygluten-free-thanksgiving-recipes. natural awakenings
Lissa Rankin on
Moving from Fear to Freedom by April Thompson
issa Rankin wears many hats: physician, mystic, author, artist, speaker and blogger. What unites her many pursuits is a passion for helping people optimize their health and understand how science and spirituality converge toward that goal. A former obstetrician and gynecologist, Rankin is the founder of the Whole Health Medicine Institute, in San Francisco, which trains doctors in mind-body-spirit medicine. She’s authored six books to date, including the bestseller Mind over Medicine, The Fear Cure and The Anatomy of a Calling. She lives in California’s Marin County and blogs at LissaRankin.com.
What common signs indicate that fear is affecting our health? When people are sick, there is almost always an element of fear. Many of us have “ridden shotgun” at one time or another with a health diagnosis, and that’s scary, so even if it’s not predisposing the illness itself, it can stimulate fear. Studies from institutions such as the Harvard School of Public Health and Carnegie Mellon University have discovered strong correlations between fear, stress and anxiety and health issues. When fear is predisposing us to illness, addressing the root cause of the issue is preventive medicine. Whether triggered by something 30
trivial or real, fear activates the “fight-orflight” stress response in the brain. The body has natural self-healing mechanisms, but these only operate when our nervous system is relaxed, so effectively dealing with fear is foundationally critical to wellness.
How can we distinguish between true and false fear? True fear is an actual threat to physical survival, like being approached by someone wielding a gun. However, most fear is generated by a story we make up in our minds. Our wild imaginations, the source of beautiful creativity, can be a destructive force, too, as we envision all kinds of worst-case scenarios, most of which will not come true. Modern-day humans average more than 50 stress responses a day, which indicates we’re way off track in our relationship to fear. The mind constantly strategizes how to get what it wants and avoid what it doesn’t. A spiritual practice can help interrupt the “monkey mind” constantly ruminating on what could go wrong. Paying attention to fear around practical issues like not being able to pay bills is helpful because it can keep us from being reckless, such as buying an unneeded luxury item although our mortgage payment looms. But letting false fear prevent us from following a dream, ending an unhealthy
relationship or leaving a toxic job can predispose us to illness. Fear is the emotional equivalent of pain in the body. Attend to it when it arises; try to understand what it is telling you and see what’s in need of healing.
What are some effective ways to defang false fear? Ultimately, we need to come into the right relationship with uncertainty; it’s the gateway to possibility. People often think that fear provides protection, when our intuition, which typically requires a relaxed state of mind, is a far more effective protector. There have been studies about doctors following their hunches to a patient’s underlying condition, leading to life-saving diagnoses.
How can we cultivate courage, curiosity and resilience, rather than feed our fears? Cultivating a spiritual practice such as mindfulness helps put a pause between a feeling like fear and the reaction that might ensue. You learn to sit with uncomfortable feelings and recognize the story you are spinning in your mind about what’s happening. It also means letting go of expectations when things don’t go as planned. Fear is my cue to activate a practice of surrender; to turn something over to the universe. I will also ask for help to calm my heart and let go of attachments. For me, this lifechanging practice means I now trust the mystery more than my mind. I trust the unknown more than science and logic. The latter may be useful tools when doing taxes or a research paper, but I don’t trust them to be the best navigation system of my life or help me in a crisis. Psychology isn’t enough to address fear, which comes with the territory if you think that we are just flesh robots programmed to maximize self-interest, alone in a hostile universe. Once you learn to see the possibilities and hand over the wheel to a greater, benign organizing intelligence, something unwinds in the nervous system and we relax into the wonder of mystery. Connect with freelance writer April Thompson at AprilWrites.com.
Contagious, observes, “We are literally created to be kind; it’s well known that feel-good endorphins are released when we do an act of kindness. I think we often hold back because we predetermine that our resources are limited. Know your talents and gifts, and build your acts of kindness accordingly.”
Marlaina Donato is a freelance writer, author and multimedia artist (MarlainaDonato.com).
Feed Your Soul
Ways to Focus on What Really Matters by Marlaina Donato
Thanksgiving inspires a season of appreciation for what sustains us and gives meaning to life.
Share Good Food “I think true sustenance is when our hunger for connection and belonging meet,” says Sarah Ban Breathnach, the Los Angeles author of The Simple Abundance Journal of Gratitude. “When my daughter was small, we would purchase a complete Thanksgiving dinner for the local food pantry when we shopped for our own, saying, ‘One for us, one for them.’” Nourishment of our emotional and spiritual selves often begins with choosing simple, whole food. Rocco DiSpirito, a New York City celebrity chef and author of Rocco’s Healthy + Delicious, reminds us, “Eat real food! Return to the basics of eating what’s produced by Mother Nature. You’ll become a better partner, parent and person.” Cooking is more enjoyable when shared; beyond partaking together, partnering in meal preparation is a fun way to nurture bonds with others any time of the year.
Share Life’s Happiness Common interests lessen the chasm between our to-do lists and nurturing camaraderie. Anna Maria Caldara, of
Bangor, Pennsylvania, has opened her doors for intimate community events through the years. “My former home, a converted church, was a perfect space for organizing and a way to give back,” says Caldara, who has hosted gatherings on local environmental issues, music performances, literary nights and annual Dr. Martin Luther King Jr. celebrations. Small living spaces can be just as welcoming and facilitate simple conversation, a valuable gesture. “The art of listening is such a beautiful, but rare act of kindness. I love technology, but there’s no denying that our devices have made us poor listeners,” says Michael J. Chase, of southern Maine, the founder of The Kindness Center, whose books include Am I Being Kind and Off: A Memoir of Darkness, a Manual of Hope. Each month, Chase makes it a point to visit friends and send some handwritten notes instead of using social media.
Practice Kindness Sharing our time or talent will be remembered long after the holiday feasting. Author Nicole J. Phillips, of Athens, Ohio, author of Kindness is
n Revive a traditional weekly or monthly dinner with family or friends. n Whip up and enjoy a healthy dinner or dessert with someone not seen in a while. n Organize a healthy potluck using local ingredients and encourage invitees to bring someone that’s new to the group. n Choose a healthier version of a holiday favorite and print out the recipe for everyone at the event. n Fill a holiday basket with yummy and colorful edibles and drop it off at a local business or library to express appreciation. n Seek reconciliation by initiating a conversation with someone that may have been hurtful. n Explore ThePeoplesSupper.org to join or host a dinner to make new friends.
Offer Some Time n Offer to help clean up a friend’s yard or organize a closet or room in their house. n Host a children’s art party and donate their works to a local facility or shelter. n If in possession of a holistic, artful or practical skill, gift it. n Bring a pot of homemade soup to a friend or neighbor that’s under the weather. n Find ideas for random acts of kindness at Kindness.org.
Books that Kids Will Love Advice for Parents from Award-Winners by Randy Kambic
hile kids may list movies, science and engineering—cultivates video games, music downpositive role models via inspirational loads and other media featur- personal stories. She points out that ing their favorite athlete, actor or music most of those depicted were not that star as priority holiday gifts, books will well known, and therefore can be expand their thoughts, curiosity and emulated and more readily related to. dreams by exposing them to a different One of these is Katherine Coleman set of role models and aspirations. Johnson, a black National Aeronau Reading takes kids away from tech tics and Space Administration research screens and expands horizons in ways mathematician and physicist, portrayed that can improve their in the recent film Hidden school grades, maturity Figures. Marine scientist Holiday gift and overall inquisitiveClark, known as books can inspire Eugenie ness. Many wise-hearted the “shark lady” for her lifetime readers. daring underwater reparents are recognizing the benefits, as children’s search, and major pioneers book sales were up 5 percent in the in cartography, archaeology and other 12-month period ending in mid-Octofields also stir inquiring minds. ber 2016, according to the American “I wanted to provide a variety of Booksellers Association. Humor, fantasy fields, backgrounds and ethnicities,” and magic, classics, nonfiction, time remarks Lawlor. “They were all travel and participatory activities rank determined, very smart and persistent, among the most popular topics. and made strides in opening doors for women.” Lawlor’s 2012 children’s Award-Winners’ Advice book Rachel Carson and Her Book “Children can’t be what they can’t That Changed The World describes see,” says author Laurie Lawlor, of how Carson’s seminal 1962 book Evanston, Illinois. Her 2017 book Super Silent Spring helped spawn the Women: Six Scientists that Changed the conservation and pro-environment World—a nonfiction account designed movement by chronicling the dangers to excite kids 8 and up about math, of pollution. 32
Children’s fascination with nature and wildlife can also be met through the Dog and Bear series by Laura Vaccaro Seeger, out of Long Island, New York, and Vermonter Jim Arnosky’s scientifically sound wildlife chronicles (JimArnosky.com). Kelly Barnhill, of Minneapolis, whose latest work is The Girl Who Drank the Moon, characterizes children as quiet, yet highly active when reading. “They are encountering characters and then building, inserting themselves and more information into the stories, making it more relevant to them,” she says. The former middle school language arts teacher advocates parental reading aloud with children. “Make it a daily practice of turning to a separate book from what they may be reading on their own. You’re helping them develop cognitive structure by reinforcing and explaining. It’s a shared lens on life.”
Cultivate Reading 4 Know the child’s interests. “If they like horses or birds, you’re certain to find great related books,” advises Lawlor. 4 Lead by example. “Seeing you
reading or gardening or making things invites them to learn more about what they like,” says Lawlor.
4 Be flexible and share. There’s no clear-cut time to transition from reading aloud to having a child do it on their own. Try taking turns reading a paragraph and then a page with them. “Women tend to read more than men, so get Dad involved, as well,” says Barnhill. 4 Access quantity. “Make many
books available to kids,” advises Barnhill. “They’ll enjoy having a choice.” Thrift stores are stocked with heavily discounted used books.
4 Empower them. The interactive, hands-on format of Ellen Sabin’s new The Imagine It Book allows children to “dive in and see how they can make an impact, be innovative, play, fail and then succeed,” says Sabin. “Make them feel like they are ‘driving the bus.’” Welcoming diversity and providing a safe and reassuring community space for both confident and vulnerable youngsters, the American Library
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Association (ala.org) provides libraries with positive, unifying resources for children and families. They include a Storytime for Social Justice Kit; booklist for Hope and Inspiration storytime events; resource list on Talking to Kids about Racism and Justice for parents, caregivers and educators; and curated media list on immigration. The Barnes & Noble bookseller groups selected children’s books— including classics such as Dr. Seuss titles, poetry, nature, sports, history and science—in five age categories from newborn through teenage years. “It’s an amazing era for children’s books,” assesses Barnhill. “The success of the Harry Potter series reminded people that kids like real stories. There’s been a boom in creativity, vigor and technical skills in story construction.”
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aunched in April, Reading Without Walls (ReadingWithoutWalls.com) is a national initiative celebrating and encouraging reading, diversity and appreciation for those unlike ourselves. “We feel that this will change lives,” says Shaina Birkhead, strategic partnerships director with the Children’s Book Council, one of the program’s partner organizations. Under the program umbrella, libraries, bookshops, teachers, community youth groups and parents can host “challenge” events. An online guide includes tips on setting up displays and props; fun crafts and drawing activities; how to talk about reading; writing and design contests, word games and puzzles; and bookmark prizes. “Reading opens up minds and hearts to new people, places and things,” says Gene Luen Yang, a national ambassador of the program and author of the youthful tale American Born Chinese.
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t’s an uncertain time for home-based geothermal heating and cooling, which has been increasing for years. The good news is that the cost of the technology is down and its efficiency is up. Yet a helpful 30 percent federal income tax credit inaugurated in 2009 disappeared in 2017 and may not get renewed anytime soon, even though H.R. 1090, a bill aimed at restoring the credit, has had strong support in Congress, led by New York Republican Congressman Tom Reed. While ideal spots for tapping into Earth’s energy are where tectonic plates meet and move, such as along the U.S. West Coast and in Alaska, it’s a misperception that it’s only possible in corresponding states. Anyone in the U.S. can use a geothermal heat pump, which works by accessing the constant 50-degree temperature just below the Earth’s surface. Iceland is equipped to get 50 percent of its energy from geothermal. Other countries now accessing it for at least 15 percent of their energy include Costa Rica, El Salvador, Kenya and the Philippines.
How It Works
Where to Learn More
The systems work by moving water through plastic pipes sunk into the ground, and using a heat exchanger to warm or cool refrigerant that then circulates throughout the house. Operating like a conventional heat pump, it needs less than half as much energy—just one kilowatt-hour of electricity— to produce 12,000 BTU (British thermal units, a standard energy measure). Its efficiency is double that of the best air conditioner and 50 percent superior to the best natural gas furnace, according to the U.S. Department of Energy. Planetfriendly geothermal energy emits no pollution and reduces the need for fossil fuels.
Geothermal Energy Association 202-454-5261, Geo-Energy.org Geothermal Exchange Organization, 888-255-4436, GeoExchange.org Geothermal HVAC, by Jay Egg and Brian Clark Howard
Return on Investment While they can cost $20,000 to $25,000 for an average-sized home, the systems are long-lasting; most provide a 10-year or longer warranty, based on having few moving parts that may break. The above-ground compressor and pump have a 20year life expectancy and the expensive underground piping system should last a lifetime, says Brian Clark Howard, a National Geographic editor and co-author of Geothermal HVAC [heating, ventilation and air conditioning]. “Once the wells are dug and the loops are in, you’ll probably never have to revisit them.” According to Ryan Dougherty, chief operating officer of the Geothermal Exchange Organization, which represents manufacturers and installers, a typical home system costs approximately $24,000 installed, including the ground heat exchanger and all necessary ductwork. Renewable energy often makes sense without subsidies. Dougherty still sees geothermal as a good deal for homeowners, with a payback period of seven to 10 years. Dale Binkley of Landenberg, Pennsylvania, installed his home’s geothermal heat pump in 2006, before the 30 percent federal tax credit took effect. His out-of-pocket cost was $23,522, with a small federal credit and modest rebate from the local utility. Find Your Calling & Love What You Do! Become a Holistic & Ayurvedic Practitioner
Binkley is pleased. “The system is easy to maintain, cost efficient, and works well. It heats and cools better than I thought it would,” he says. Binkley saved $1,000 on his heating and cooling bill the first year, a savings he continues to enjoy every year.
Added Benefits “You’ll gain outstanding temperature and humidity control, plus a better running, more-efficient HVAC system,” Howard says. “Installing geothermal will also increase property values.” Institutional customers reap comparable benefits. As a tax-exempt entity, the Cozy Green Library, in Darien, Connecticut, uses geothermal heating and cooling, along with energy-efficient computers, LED light bulbs and storm water biofiltration, Carefully evaluating options allows homeowners and commercial landlords to make an informed decision about tapping into Earth’s free energy. Jim Motavalli, of Fairfield, CT, is an author, freelance journalist and speaker specializing in clean automotive and other environmental topics. Connect at JimMotavalli.com.
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DIY FIRST-AID 4 FOR DOGS Seven Natural Home Remedies
Fleas Solution: Apple cider vinegar (ACV). It doesn’t
by Karen Becker
any pet parents check their kitchen cabinets first when treating their canine companion’s minor health issues. Three helpful basics are canned, 100 percent pumpkin, povidone iodine antiseptic and 3 percent hydrogen peroxide, plus apple cider vinegar and coconut oil.
Constipation, Diarrhea and Other Minor Digestive Issues Solution: Canned pumpkin. For occasional mild
tummy upsets, give a teaspoon of pumpkin for every 10 pounds of body weight, one to two times a day, either in food or as a treat, for non-allergic dogs. Pumpkin’s soluble fiber can ease diarrhea and constipation.
Itchy, Irritated Paws Solution: Footbaths.
About 50 percent of a dog’s foot licking and chewing can be alleviated by simply rinsing off allergens and other irritants from its paws. For large dogs, soak one foot at a time in a bucket. Stand small dogs in a sink or tub, or dunk one paw at a time in a small container of solution. Dilute povidone iodine to the color of iced tea and add to the footbath. Swish it around while the dog stands in it for two to five minutes. Talk soothingly and offer treats as needed.
Minor Skin Abrasions, Cuts, Infections or Hot Spots Solution: Povidone iodine. The gentle Betadine brand can allay staph, yeast and most common bacteria. It’s safe if a pet licks it. Dilute the povidone iodine until it looks like iced tea, soak a clean cloth and gently wipe infected skin areas. Rinse the cloth, wipe the skin, and then pat dry. Repeat twice daily for a minor issue.
kill fleas, but helps deter them. Put a solution of equal parts raw, organic ACV and water in a spray bottle and spritz the pet before they head outdoors plus dog bedding. Consider adding it to a dog’s food as well; one teaspoon for every 20 pounds of pooch. During baths, pour diluted ACV of one cup of vinegar to one gallon of water over a freshly bathed dog (avoid the head) for a flea-preventive rinse. Massage the ACV solution into their coat and towel dry. Don’t rinse. Alternatively, add about two cups of apple cider vinegar to their bathwater.
Crusty Skin and Nails Solution: Coconut oil. Skin
treatments using 100 percent organic, cold-pressed, human-grade coconut oil can reduce flaking and improve skin quality, especially for seniors with crusty patches of skin and funky nails. Bathe the dog, and then rub the oil into the skin all over their body, especially on dry areas. Let it absorb for about five minutes. Follow with another bath (not much lather) and a very light rinse. Also, dab it directly on hotspots, eruptions and rashes after disinfecting.
Skunk Encounter Solution: Skunk rinse. In a
pail, mix one quart of 3 percent hydrogen peroxide, one-quarter cup of baking soda and two teaspoons dishwashing liquid. For a large dog, double, triple or quadruple the mixture, based on their size and coat. Apply the mixture to the dog’s dry coat, taking care to avoid the eyes. Massage the mixture into the coat and skin for about five minutes or until the skunk smell starts to dissipate. Use a sponge to apply the solution to the chin, cheeks, forehead and ears. Rinse thoroughly. When rinsing the head, tilt the dog’s chin upward to protect the eyes. It may be necessary to repeat the
Toxin Ingestion Solution: Hydrogen peroxide to induce vomiting. Use 3 percent hydrogen peroxide and give one teaspoon for every 10 pounds of dog weight. Add a little vanilla ice cream or honey to encourage swallowing, or simply syringe it down their throat, if necessary. Walk the dog for a few minutes— movement helps the hydrogen peroxide work—which typically occurs within 15 minutes. If the dog doesn’t vomit in 15 minutes, give a second dose. If after another 15 minutes they still haven’t vomited, call a veterinarian. Don’t induce vomiting if the dog is throwing up already, has lost consciousness or can’t stand, or it’s been more than two hours since they ingested the toxin. Harsh chemicals can cause burning both as they are
swallowed and come back up. For these problems, seek veterinary care immediately. Dr. Karen Becker, a proactive and integrative veterinarian in the Chicago area, consults internationally and writes Mercola Healthy Pets (HealthyPets. Mercola.com).
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Try Some Stretches Four Ways to Flex Our Muscles by Marlaina Donato
hether working out at the gym or taking to the trails, stretching is sometimes an overlooked asset to any exercise regimen. Eliminating stretches or not doing them properly increases the risk of injury and deprives muscles of what they need for optimum performance. “Just because you are in shape doesn’t always mean you have good flexibility,” notes LaReine Chabut, a Los Angeles fitness expert and author of Stretching for Dummies. “If you do plenty of strength training and cardio, but you don’t do any stretching, you’re creating an imbalance in your body. Flexibility plays a big part in overall fitness.” Loosening up correctly not only fosters flexibility, but also improves muscle endurance and coordination. “Everyone should be stretching, especially as you age, to maintain range of motion and balance,” advises fitness trainer Ben Wegman, of The Fhitting Room, in New York City. “A personal workout regime can be enhanced with stretching, which also increases mobility, improves posture and performance, and reduces stress levels.”
Four Categories, Many Variations “Different types of stretches access different muscles and different 38
types of flexibility, but together, can benefit everyone,” says Wegman. There are many ways to stretch, but knowing what to do and when to do it can be key to optimum results and injury prevention. Warming up to different types of stretches can be a little daunting, but the basic four (sometimes combined in terminology) are passive, static, active and dynamic. In the past, ballistic stretching was common and included potentially harmful bouncing techniques, but today dynamic stretching has become a favorite among trainers, consisting of specific, controlled movements that prepare the body for the demands of both engaging in sports and an average workout. “Stretches can be confusing, so as a rule of thumb, I suggest dynamic stretching for any workout that involves movement and passive stretching for cooling down after a workout to release the muscles,” says Chabut. Stretching also plays an important role in yoga, which generally complements different stretches by adding a mind-body connection. “Breath is the key difference between yoga and regular stretching,” notes Chabut. “The use of breath allows you to get deeper into the muscle. Yoga also places particular emphasis on core muscles: the abdominals, lower back and spinal muscles. Through focus and deep breathing, yoga allows you to move beyond stretching into a deeper physical experience that both strengthens and focuses your body.”
Injury Prevention and Recovery www.namiami.com
Nancy Whelan, a physical therapist and owner of The Physical Therapy Center, in West Palm Beach, Florida, emphasizes the importance of proper technique for clients to avoid further injury, especially individuals that had a torn Achilles tendon. “Stretching is important when doing any exercise, and especially important following surgery or injury, because the body’s reaction to either one is to contract, which can cause secondary problems,” explains Whelan. “I think the body has an intelligence we must listen to. We must
Helpful Resources BOOKS Dynamic Stretching: The Revolutionary New Warm-Up Method to Improve Power, Performance and Range of Motion, by Mark Kovacs Dynamic Stretching vs. Static Stretching and Their Benefits, by Jack Cascio Exercise Balls for Dummies (including safe stretches for pregnant woman) and Stretching for Dummies, both by LeReine Chabut Stretching: 20 Simple Stretching Techniques to Relieve Pain and Increase Flexibility, by Neb Notliar ONLINE VIDEOS BlackBeltWiki.com/stretching (range of stretches specific to martial arts styles and body parts) DoYogaWithMe.com/yoga-beginners (free yoga videos for all levels) ElderGym.com/elderly-flexibility (highly detailed instruction tailored to seniors) Essentrics.com/media.html (videos from the PBS series Classical Stretch) StretchCoach.com/resources/ stretching-videos (instruction specific to sports and muscle groups) StudioSweatOnDemand.com/classes/ feature/good-for-beginners (select stretching videos)
acknowledge our limitations and the signals our body sends us to let us know that something is harmful or painful,” she notes. “When you take responsibility to take care of your body, it will take care of you.” For injury prevention, dynamic stretching offers many benefits. “It’s the best because it ensures that all major joints have full range of motion and sufficient muscle length,” says Wegman. She advises never to stretch an injured muscle or stretch too forcefully. “Introduce low-intensity stretching back into a regime only under a doctor’s supervision,” she cautions.
For Chabut, moderation is everything. “Gently warm up the body before moving into deeper stretches. Build heat in the muscles slowly to avoid potential injury,” she advises. Proper stretching is beneficial, but not doing so can foster bad habits and cause muscle or tendon tears. “Stretching cold muscles or using improper techniques such as bouncing when holding a stretch position are common mistakes,” observes Whelan. Stretching doesn’t have to be reserved for workouts, and with a
Stretching Guide at a Glance
Benefit: Increases flexibility in the muscles being stretched and increases strength in the opposing muscles.
STATIC What it is: Hold a stretch in a challenging, but not painful position, for 10 to 30 seconds until feeling discomfort; once this is felt, the muscle then releases and relaxes.
PASSIVE What it is: Employ an outside force such as a stretching device, strap or another’s body weight such as a trainer, physical therapist or massage therapist, which assists the stretch while the individual remains passive. The targeted muscles are not actively engaged. Examples include postworkout stretches applying pressure with a body part, towel or other prop or piece of equipment.
Benefit: Improves flexibility. ACTIVE (aka Static Active) What it is: Engage and contract the muscle group opposite the one being stretched to initiate the stretch; repeat. Many yoga poses are examples of active stretching.
Benefit: Increases range of motion, decreases muscle tension (spasm)
little discipline, its benefits can easily be attained at home or the office. “Take 10 minutes during your favorite TV program and perform a couple of stretches,” suggests Wegman. “Make it a point to get up every half-hour and stretch for five minutes before resuming work. If you aren’t being pushed or pushing yourself, you won’t see results or make improvements. If it doesn’t challenge you, it doesn’t change you.” Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.
and reduces post-workout soreness and fatigue. DYNAMIC What it is: Use controlled, gradual movements and stretches that involve repeated range of motion moves, especially in relation to a specific activity or sport that will follow the warm-up. Benefit: Prepares the body for activity and warms the muscles; especially advantageous after static stretches. Builds strength. Primary sources: Fitness Science; Scott White, a power trainer in Scottsdale, AZ.
Reading is to the
mind what exercise is to the body. ~Joseph Addison
Bra-Free for Healthy Breasts by Shana Rivera
reast health is a hot topic in the public and in the scientific community. PubMed alone offers more than 340,000 studies related to the breast and cancer. The topic brings fear and anxiety to almost every woman. So much of the media attention on breasts is about cancer and not necessarily about breast health. There are a variety of lifestyle changes we can employ for our overall health, but what about breast health? Something most women do every day specific to the breast is wearing a bra, but does this practice support breast health? A 1991 study conducted at Harvard University showed premenopausal women who do not wear bras had half the risk of breast cancer compared with bra users. Then in 1995, medical anthropologist Sydney Ross Singer and his wife, Soma Grismaijer, conducted an epidemiological study with 5,000 women and wrote their findings in a book called Dressed to Kill: The Link Between Breast Cancer and Bras. Their research showed breast cancer risk dramatically increased in women who wore their bras more than 12 hours a day. Important to note, this was an epidemiological study and therefore only shows a correlation, not causation. A Chinese study in 2009 revealed that sleeping without a bra dropped a woman’s risk of breast cancer by 60 percent. In 2011, a study in Venezuela found bras that left indentations or red marks on the body, especially underwire and push-up bras, were a risk, particularly in fibrocystic breast disease. In 2015, another study in Africa, where a segment of the population wears bras only on important occasions, found a significant correlation between cancer and tight40
fitting bras and duration of wear. Later that year, the National Cancer Institute (NCI) performed its own research in the U.S. and concluded no relationship. This study only included women 55 and older, all of whom wore bras; therefore, the study did not have a good control group to compare the data. NCI and Susan G. Komen reference this one study when they deny the link between bra wearing and cancer. Even the most skeptical would not jump to a conclusion so quickly based on only one study. While we wait for more research, it is a good idea to take a look at the breast physiology to understand it. Wearing bras, especially tight bras, will restrict circulation in the breast area. The breast tissue is normally flushed by clear lymph fluid into large clusters of lymph nodes residing in the armpits and upper chest. Lymphatic vessels are very thin and therefore sensitive to pressure. By compressing them with bras, less oxygen and fewer nutrients are delivered to the cells, while waste products are not able to be flushed out, which can lead to inflammation in the area. Therefore, it is good practice not to restrict this area for long periods of the day, and especially at night. Shana Rivera has seen proof of the relationship between wearing tight bras and inflammation in her thermography practice. Thermography is a safe screening tool used to assess heat signatures and inflammation in the body. It may lead to possible early cancer detection, and early detection can save lives. Shana Rivera is a certified thermographic technician and owner of Flow Well. For more information, call 877-3157226, ext. 447, or visit FlowWell.org (click “prevention” tab). See ad, page 63.
earning from my life experience has always trained me to strive to be a better Dental practitioner. My first year of dental school I found out I had Crohn’s disease. I was in middle of gross anatomy and had just started the small intestine when I was told—and this after 10 days of hospitalization for a small bowel obstruction. The experience of meeting medical professionals and then talking to my sister, who has since passed away from breast cancer, changed my life forever. Many times she would say “they’re just giving me medications and not listening to me, I know my body,” or listening to my own Physicians as they prescribed very powerful medications and told me that I had to be on them for the rest of my life. These instances and so many others is what inspired me to become a better diagnostician, and understanding that the only path to change what my sister and I were experiencing was through listening to patients and truly hearing their needs. In other words, not just addressing a specific issue, but merging the individuals’ issues and seeing how it all intertwined. I’m always searching for alternatives and take different approaches for my own health as well as that of my patients, when possible. Simply by talking to them and understanding what they’re going through, I find out that what sometimes feels like a tooth problem is really more of a stress problem, or vice-versa, so a proper diagnosis is critical. I’ve had numerous patients that have been told they need a root canal, I ask “do you have an infection or pain? Usually, I’ll get a resounding NO. So “why do you need root canal?” I ask. It’s not that the referring practitioner is wrong, is just that their approach is sometimes a little more aggressive. I like to work on percentages, what is the percent chance of success or failure. Then WE (patient and I) decide the right course of action. The thinking behind my actions is what would I do for my wife, my child, or my mother and that always works for my patient.
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Not all patients are created equal. Hence my reasons of spending time with each. A typical first appointment lasts about 2 hours. I spend time educating, explaining diagnosis, and helping patients understand the source of their problems not just treating them. That is what makes a good holistic practitioner. I also try very hard to work with the best labs, materials, staff, and love what I do. In dentistry PRECISION is key. Everything works on a micro scale, a slight opening in a crown can cause bacteria to get underneath and cause failure early on. I use magnification and precision lighting to aim for perfection. I practice Dentistry on a higher level. I see myself as an educator and an artist first, then a dentist. After 18 years of practice, I still feel complete passion for what I do. My father always said love what you do and everything else will follow. Dr. Abraham Jaskiel, DMD, PA of Brickell Avenue Cosmetic, Holistic, & General Dentistry is one of south Florida top General/Cosmetic/Holistic Dentists helping people with pain as well as smile reconstructions. He graduated in 1999 with a Doctor of Medical Dentistry (DMD) from Boston University. He was selected to take part in an externship with Brigham and Woman’s Hospital, part of Harvard University. Jaskiel then did an Advanced Education in General Dentistry for two years, one year with the Dade County Dental Research Clinic and a second year as Chief resident of Nova Southeastern University. Then he went on to teach Dentists at Community smiles Dental Clinic and has been on the board of directors of this teaching clinic (with about 150 dentist members) for ten years. His practice in located at 1865 Brickell Avenue, #207A, in Miami. 305-653-2231. www.BrickellAvenueDentistry.com. When he’s not involved in making beautiful smiles, he’s involved in charity, his wife and two children, the community, and staying current with the latest technology and advances in dentistry. See ad, page 11.
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thebook corner The Compassionate Achiever How Helping Others Fuels Success An excerpt of the book by Christopher L. Kukk, Ph.D.
cting with human decency—in every situation and interaction—is another way to connect to human capabilities hidden in plain sight. In news and TV stories about those who did something heroic, they usually say that they were just doing their job or they did what anyone else would have done in the same situation. None of them did it for recognition or to receive a plaque; they did it because it was the right thing to do. It was, in their minds, what any decent human being would do. We have met two types of people who say “I’m just doing my job”: those who use it as an excuse to do nothing to help others and those who use it to downplay credit for heroism. There is a third type of person who uses the phrase: an individual who ordinarily and routinely acts with kindness, civility, and respect in normal daily life. Albert Camus’s main character in The Plague, Bernard Rieux, illustrates the point that you don’t have to perform heroic acts like saving lives; you just have to “do your job” with common decency—meaning civility and respect.
problems in every aspect of society. It’s acting in ways that prioritize kindness, courtesy, and respect for each person you encounter. You befriend and never belittle. Common decency is about honoring and respecting the human dignity of every individual. I call this way of everyday thinking and acting Rieux’s Routine. Following Rieux’s Routine is the middle way between the excuser and the unsung hero; it’s something that each of us can follow without ignoring (the excuser) or risking (the hero) anything. It’s about acting on our common belief in basic decency. Recent national surveys on civility show that 95 percent of us believe
in common decency, but are concerned about its decline in our political, communal, and personal lives. At the beginning of 2016, 70 percent of Americans polled said that incivility in their country has reached “crisis levels, up from 65 percent in 2014.” The “crisis” begins and ends within each one of us—meaning that if we each choose to act with civility, we can avert problems that eventually create crises. From The Compassionate Achiever: How Helping Others Fuels Success by Christopher L. Kukk, Ph.D. Copyright ©2017 by Christopher L. Kukk, Ph.D., published by HarperOne, an imprint of HarperCollins Publishers.
Rieux reflects: I know now that man is capable of great deeds. But if he isn’t capable of great emotion, well, he leaves me cold. . . . However, there’s one thing I must tell you: there’s no question of heroism in all of this. It’s a matter of common decency. That’s an idea which may make some people smile, but the only means of fighting a plague is—common decency. Rieux’s words point to the idea that basic common decency is all that is needed to overcome and even avoid natural awakenings
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“Qigong is a very positive, natural modality
we are proud to offer for our men and women who served,” explains Alina Mayo, M.D., Veteran’s Hospital, Bay Pines, FL.
QIGONG HEALTH Secrets for Long Life by Qigong Practitioner Jeff Primack
f you don’t have the experience of qigong, it may be difficult to understand. A qigong practitioner can have the energy of 10 people. Everyone is receiving energy from God or True Source of Life. Energy flows into the head and along meridians through vital organs. Once a person has begun a steady practice of qigong breathing and subtle movements, they will become a “bigger magnet” for qi, allowing previously untapped healing energy to become available. Standing in qigong postures with an awareness of qi, a person can circulate/move as much blood as if running fast for three miles. Jogging releases a lot of adrenaline and negative stress hormones that close off small capillaries but qigong does not. There is no stress response during qigong (due to slow breathing and postures) and blood flow is greatly accelerated to eliminate pain, reverse digestive problems, improve sleep—you name it—qigong has been shown to heal it. Furthermore, blood flow to the forehead is increased in qigong routines with a blissful pulsation helping to activate brain power, intelligence and creativity. Oxygen—the
physical manifestation of qi—is used more by the brain than any other organ in the human body. When more oxygen is present, the brain works a lot better. Euphoric “highs” can be attained from breathing techniques. The value of this in practical, real world terms is everyone wants to feel good. Alcohol transforms our mental state but also destroys the liver. Qi has no side effects except making you feel full of vitality. Its highs are beyond words. Sometimes the qi will vibrate throughout the body in such a blissful way as to feel we are being touched by God—all without chemicals or manmade products that cost money. Qi, being free, abundant and right under our nose, makes it the ultimate ally to rise above life’s obstacles. “Qigong is a very positive, natural modality we are proud to offer for our men and women who served,” explains Alina Mayo, M.D., Veteran’s Hospital, Bay Pines, FL. Mayo says qigong with Primack and his instructors has been well received. When veterans do qi breathing, trust issues and whether the teacher is also a vet become less important. Old mind patterns are temporarily bypassed as the feeling of qi is strong enough to give a natural high. Many vets report this has been invaluable to replace harmful addictions. Skeptical views on qi are instantly overcome by the tangible waves of vibration that dissolve tension and relax tight muscles. Once you get the hang of the breathing techniques, there comes the ability to have a natural high anytime. The ability to drop negative emotions faster trains individuals to be lighter and more in the present moment. At the Qi Revolution conference, people generate energy in graceful qigong routines and vibrate with energy in breathing practices. It’s all down to Earth and explained so newcomers can understand and experience the benefits within minutes. In addition, food-healing principles from naturopathic medicine are also shared. All ages and fitness levels can participate. Veterans admitted free of charge. During his 20 years as a full-time qigong practitioner, Jeff Primack has trained alongside many qigong masters. He healed his asthma with qigong and went on to train more than 3,000 qigong instructors to successfully share the power of these practices. On November 10th through the 12th, join Primack along with 10 instructors teaching three days of qigong training —Qi Revolution— at the Miami Miccosukee Resort, cost for $149. Call 800-298-8970 or visit QiRevolution.com for more information or to reserve tickets,. See ad, page 64. natural awakenings
diets also help improve production of growth hormones and vitamin D absorption, which further protects bones in addition to mitigating many other chronic diseases. . Lowers Risk for Hypertension and Stroke- One of the antiaging effects of an alkaline diet is that it decreases inflammation and causes an increase in growth hormone production. This has been shown to improve cardiovascular health and offer protection against common problems like high cholesterol, hypertension (high blood pressure), kidney stones, stroke, and even memory loss. . Lowers Chronic Pain and Inflammation -Studies have found a connection between an alkaline diet and reduced levels of chronic pain. Chronic acidosis has been found to contribute to chronic back pain, headaches, muscle spasms, menstrual symptoms, inflammation and joint pain. . Boosts Vitamin Absorption and Prevents Magnesium DeficiencyAn increase in magnesium is required for the function of hundreds of enzyme systems and bodily processes. Many people are deficient in magnesium, and, as a result, experience heart complications, muscle pains, headaches, sleep troubles and anxiety. Available magnesium is also required to activate vitamin D and prevent vitamin D deficiency, which is important for overall immune and endocrine functioning. . Helps Improve Immune Function and Cancer Protection- When cells lack enough minerals to properly dispose of waste or oxygenate the body fully, the whole body suffers. . Can Help You Maintain a Healthy Weight- Limiting consumption of acid-forming foods and eating more alkaline-forming foods can protect your body from obesity by decreasing leptin levels and inflammation, which affects your hunger and fat-burning abilities.
Health Benefits of an Alkaline Diet
alancing your body’s pH through an alkaline diet can be helpful in reducing morbidity and mortality from numerous chronic diseases and ailments, including hypertension, diabetes, arthritis, vitamin D deficiency, and low bone density. Research shows that diets consisting of highly alkaline foods— fresh vegetables, fruits and unprocessed plant-based sources of protein—result in a more alkaline urine pH level, which may help protect healthy cells and balance essential mineral levels. Alkaline diets have been shown to help prevent plaque formation in blood vessels, stop calcium from accumulating in urine, prevent kidney stones, build stronger bones, reduce muscle wasting or spasms, and much more.
dants, fiber and essential vitamins. On top of that, the typical Western diet is high in refined fats, simple sugars, sodium and chloride. • All of these changes to the human diet have resulted in increased “metabolic acidosis.” In other words, the pH levels of many people’s bodies are no longer optimal. On top of this, many are suffering from low nutrient intake and problems such as potassium and magnesium deficiency. This accelerates the aging process, causes gradual loss of organ functions, and degenerates tissue and bone mass. High degrees of acidity force our bodies to rob minerals from the bones, cells, organs and tissues.
How an Alkaline Diet Works:
Alkaline Diet Benefits:
• Normally, the kidneys maintain our electrolyte levels (those of calcium, magnesium, potassium and sodium). When we’re exposed to overly acidic substances, these electrolytes are used to combat acidity. • Many children and adults today consume a high sodium diet that is very low in not only magnesium and potassium, but also antioxi46
. Protects Bone Density and Muscle Mass- Your intake of minerals plays an important role in the development and maintenance of bone structures. Research shows that the more alkalizing fruits and vegetables someone eats, the better protection that person might have from experiencing decreased bone strength and muscle wasting as they age. Alkaline
Best Alkaline Foods: • Fresh fruits and vegetables promote alkalinity the most. Some of the top picks include mushrooms, citrus, dates, raisins, spinach, tomatoes, avocado, summer black radish, alfalfa grass, barley grass, cucumber, kale, jicama, wheat grass, broccoli, oregano, garlic,
ginger, green beans, endive, cabbage, celery, red beet, watermelon, figs and ripe bananas. • Plant proteins: Almonds, navy beans, lima beans, and most other beans are good choices. • Green drinks: Drinks made from green vegetables and grasses in powder form are loaded with alkaline-forming foods and chlorophyll. Chlorophyll is structurally similar to our own blood and helps alkalize the blood. Source: Steven M. Rachlin, M.D., of Rachlin Medical Center, has been practicing for more than 30 years. For more information call 516-873-7773 or visit RachlinMedical.com. fruit and vegetable
In a large bowl, whisk the egg and egg white. Add the carrots, cheese, rice, parsley and blend very well to combine. Add the turkey and blend well. Don’t overmix. Using a very full tablespoon or small scooper, drop balls on parchment paper. Then roll each with your hand to get a uniformed meatball. I keep a small bowl of water next to the baking sheet and dip my fingers in it before rolling (you can dip in oil). Bake 15 minutes. Then carefully turn for 10 minutes, or until a bit crispy. Then cool. Directions for making brown rice: 1 cup rice to 2 cups water. Bring rice to a rolling boil, then lower. Simmer for 40 minutes. 1 cup will yield more than you need in this recipe, so save the rest for soup, veggie burgers, morning eggs, or even in your tossed salad. Note: To “veganize” your recipe, use a vegan-style grated cheese. For the eggs, whisk together 1 Tbsp flaxseed meal with 3 Tbsp warm water. Place in fridge for 1 minute to thicken. Then use in this above recipe instead of the eggs. This works great in other recipes too! Courtesy of Chef Kathryn Bari-Petritis. Bari-Petritis is the author of Health Transforming Foods, Their Stories and Recipes. Connect with her at TheHealthChef.com.
Gluten-Free Turkey Meatballs Yields: 23 small meatballs 2 cups cooked short brown rice 1 medium onion, small chop (about 1 cup) 4-5 garlic cloves, minced 2 Tbsp olive oil 1 tsp ground oregano 1 tsp ground thyme 1 tsp ground basil 2 tsp sea salt ¼ tsp freshly ground black pepper 2 medium carrots, peeled and grated 1 large egg and 1 large egg white ¼ cup Italian Parmesan cheese, grated 1/2 cup Italian flat-leaf parsley, small chop 1 lb hormone-free ground turkey breast (can do a combo of half white meat and half dark) Preheat oven to 350° F.
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Prepare a baking sheet with parchment paper. Sauté the onion in 1 Tbsp olive oil until soft and golden. Make a well in middle and add 1 Tbsp oil and add garlic in center. Wait 1 minute until getting crisp. Then stir to blend. Add the spices, salt and pepper. Then stir, and cook 1 minute more.
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The reason is, so many of us have the MTHFR gene mutation, and any other form of B12 will make the effects of that mutation that much worse. Some good sources of vitamin B12 include animal products, such as chicken, beef, pork and seafood.
Memory Loss Protection by Stephanie Jaworowski, MSACN
e have all been told that consuming a well-balanced diet is important for proper care and maintenance of the body. Unfortunately, though we may know this simple fact, we may be blind to the evidence supporting this statement. One of the biggest misunderstandings in food and nutrition is the use and balance of micronutrients. These nutrients are only needed in small amounts but are responsible for initiating many enzymes and hormones, consequently leading to proper growth and development. Both vitamin B12 and vitamin E are micronutrients necessary for optimal brain function. Another thing people may not be aware of is the importance of polyunsaturated fats, specifically omega-3 fatty acids. These types of fats are considered “essential fats,” meaning the body cannot produce them on its own; therefore, they must be obtained through the diet. Omega-3 fatty acids are important in maintaining proper cell structure, making them a key factor in neuron function and brain integrity. When it comes to brain cognition and memory, vitamin B12,
vitamin E and omega-3 fatty acids are beneficial and necessary for prime functioning. B-12. According to a study looking at B12 deficiency in adolescents with mental instability, long-term deficiencies of vitamin B12 can lead to cognitive decline, neurological abnormalities, and progressive psychosis. In a different study examining the effects of vitamin B12 on concentration, memory performance, and brain structure, it was found that low levels of vitamin B12 were associated with poor memory. This was partly due to the decline in structural integrity in the brain, as this vitamin is an important micronutrient for the protective barrier around nerves, also known as the myelin sheath. It was found that increased levels of vitamin B12 in the body are associated with improved cognitive function. In another study looking at the benefits of vitamin B12 treatment over an extended period of time, evidence was inconclusive about the benefit of supplementation; however, it was stated that supplementation can eliminate cognitive decline. Further research is needed to conclude whether increased vitamin B12 consumption is directly related to improved cognitive function. Though we are still unsure if vitamin B12 will improve memory, we do know that it will assist in maintaining brain integrity, therefore decreasing loss of cognitive function. It is important we don’t just take any B12, but that we find methylcobalamin.
Vitamin E. According to the Neurology journal, vitamin E (an antioxidant) is a large factor in maintaining neurologic structure and function. As a lipid-soluble antioxidant, it aids in the protection of the fatty membranes of cells. Antioxidants help eliminate cellular damage done by free radicals, which if not addressed, can lead to aging, cancer and many other diseases. Without these antioxidants, the free radicals, a group of atoms with an unpaired electron, will cause several chain reactions and will damage important structures in the body, such as cell membranes and DNA. When it comes to neurons, it is thought that vitamin E is the strongest neuro-protector, as the dorsal root ganglion (structure within a neuron) contains large quantities of vitamin E. In a study done examining the effect of vitamin E on learning and memory deficits, it was found that vitamin E can improve cognitive function when under oxidative stress. This is done by protecting the membranes from being damaged by free radicals. When we have damage to our neurons, we will see changes in memory and general brain cognition. This oxidative damage, including memory and learning decline, can be avoided with vitamin E consumption. According to another study looking at dietary factors and cognitive decline, it was shown that the protective effects of vitamin E are more prominent when consuming proper amounts in the diet, as opposed to those that rely on supplementation. Therefore, it is important to receive adequate amounts of vitamin
E from your diet to ensure proper brain function and prevent memory loss. Some good dietary sources of vitamin E include nuts, seeds, fish oils, whole grains and apricots. Omega-3. In addition to vitamins B12 and E, omega-3 polyunsaturated acids also help with brain integrity and neuronal functioning. Omega-3s consist of several essential fatty acids, including docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linoleic acid (ALA). Being essential fatty acids, these are required by the diet, as the body cannot produce its own. DHA is particularly important when it comes to brain development and usage of the brain. It is thought that omega-3 consumption may lead to a lower incidence of cognitive decline. According to The Journal of Nutrition, there is evidence stating that the loss of cognitive function can be prevented or reversed when there is adequate DHA in the body, and that omega-3 fatty acids have a neuroprotective quality. It is also said that these fatty acids may counteract chronic stress and be beneficial for memory formation. Another article states how ALA can increase a protein in the brain that is responsible for maintenance, and learning and memory, called brain-derived neurotrophic factor. That being said, the good fats that we consume in our diet are imperative for brain health. These memory-protective omega-3 polyun-
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saturated acids are primarily found in oily fish, including salmon, mackerel and herring, and have been directly linked to improved cognitive function. Additional beneficial fats that should be consumed regularly are those found in extravirgin olive oil, avocados and almonds. Decreased memory, especially as we age, is a large concern in many adults worldwide. Diseases such as Alzheimer’s and dementia are slowly on the rise, and it is important that we take the proper steps in prevention. Though we may be fearful of our genetics or assume that poor memory is normal, there are ways to increase our brain integrity, consequently improving our memory. Memory is not only a gift we have but a function of our body that, like everything else, needs to be cared for. Stephanie Jaworowski, MSACN, is a clinical nutritionist at the Integrative Healing Center . For more information call 516-676-0200 or visit GetIntegrativeHealth.com.
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bookreview Dr. Barnard on Diabetes Prevention and Treatment via a Plant-Based Diet by Sandy Pukel
ccording to the Center for Disease Control and Prevention, more than one hundred million adults in the United States are currently living with diabetes or prediabetes. People who suffer from diabetes are at an increased risk of serious health complications, including heart disease, stroke, vision loss, and amputation of toes, feet or legs, among other illnesses. Diabetics often rely on treatment plans that include a “diabetes diet”, low in sugar and carbohydrates along with two or three different medications and/or insulin injections. Doctors, dietitians and nurses say it’s a one-way street and never goes away. Based on recent extensive research by himself and his team, Neal Barnard, MD, FACC would disagree. A leader in nutrition and research, Barnard is president and founder of the nonprofit Physicians Committee for Responsible Medicine and Barnard Medical Center. His book, Dr. Neal Barnard’s Program for Reversing Diabetes (2008), outlines a completely new dietary approach to preventing, controlling and even reversing diabetes. It calls for a low-fat, vegan diet and the results have been transformational.
Beyond Carb Counting A couple of scientific discoveries turned the idea that diabetes was only a progressive disease on its head. One observation looked at cultures around the world where diabetes is not an epidemic. Diabetes was rare in many Asian countries, including Japan, China and Thailand as well as in many parts of Africa. Noodles and rice are high in carbohydrates, so it seemed that carbs (which turn to sugar) weren’t the issue as was previously thought. The second discovery came from looking inside the cell and how insulin allows glucose to get into the muscle cell. When insulin isn’t functioning properly, it’s because there are intramyocellular lipids (fats within the cell) that interfere with insulin’s ability to work like a key and signal glucose coming in. In his book, Barnard writes: “The inescapable fact is that the problem is not carbohydrates (that is, sugar and starch). The problem is in how the body processes them. If we can repair your body’s ability to absorb and use carbohydrates, not only can you enjoy healthy carbohydrate-rich foods without worry, but diabetes itself ought to improve—perhaps even go away.” 50
Simply Set Animal Products Aside In 2003, the National Institutes of Health—the research branch of the U.S. government—provided a grant that would fund a new study for Barnard and his clinical research team at the Physicians Committee for Responsible Medicine. The results of this study would later be accepted by the American Diabetes Association as one approach to addressing this disease. If fat is an issue, then what happens when the diet has no fat in it? The study involved 99 people with type 2 diabetes. They were asked to follow a low-fat vegan diet with no restriction on the amount of carbohydrates or calories. Participants were advised to do the following: (1) avoid animal products; (2) keep vegetable oils to a minimum; and (3) favor low-glycemic-index carbohydrates (e.g., rye or pumpernickel bread rather than wheat bread; sweet potatoes rather than white potatoes; oatmeal rather than cold cereals). These participants saw amazing results that baffled many of their doctors. Barnard says the genes for diabetes are suggestions (not dictations). What we put into our bodies are foods that we must be designed to eat—animal fat is not one of them. Humans are naturally herbivores. Barnard offers one piece of evidence for this argument: “Cats and dogs have long canine teeth that allow them to capture and kill prey. Our canines are no longer than our incisors, and that change occurred at least three million years ago.” Americans eat about one million animals per hour, but with the increase in public awareness of the benefits of plantbased lifestyles, we are seeing the numbers change. Through simple diet changes, we are able to live longer, happier and better lives. Neal Barnard, M.D., F.A.C.C., is an adjunct associate professor of medicine at the George Washington University School of Medicine and Health Sciences in Washington, and the author of Food for Life and Power Foods for the Brain. As president of the Physicians Committee, Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research. He hosts four PBS television programs on nutrition and health and is frequently called on by news programs to discuss issues related to nutrition and research. Dr Barnard, for the past 10 years, has also presented “An Intensive Plant-Based Diet for Diabetes Management” lecture highlighting how recent research has shown that diabetes can be controlled and even reversed by following a few basic principles and making simple lifestyle adjustments, on board the Holistic Holiday at Sea cruises. For more information visit www.pcrm.org or www. holisticholidayatsea.com.
Florida Keys Returns
EFT for Meditation Authors: Charles and Carol Crenshaw
RI studies have found that meditation produces positive changes in many parts of the brain, including those responsible for stress reduction and memory. The husband-andwife team of Charles and Carol Crenshaw, long-time meditation teachers and cofounders of Inner Peace Yoga Center, in Indianapolis, show how to combine meditation with Emotional Freedom Technique (EFT) to reduce stress in their new book EFT for Meditation, available now on Amazon. The Crenshaws describe the ability to remain calm in the face of distressing life experiences as one of the foundations of meditation. They begin the book with an exercise designed to provide the reader with a “quick start” experience of how EFT and meditation can be combined. Carol says, “We show that EFT, which combines advanced psychology techniques with acupressure, can quickly release stress, allowing meditators to deepen their practices.” EFT for Meditation acknowledges the difficulty most people have in establishing a consistent meditation practice. “We demonstrate how to use EFT to overcome resistance, and how to tailor a practice to one’s unique life circumstances, outlining the most popular meditation methods and the role EFT plays in each one,” she adds. Many studies have shown the healing benefits of meditation and EFT when practiced alone. Combining them can produce a powerfully transformative effect. For more information and to connect with Charles and Carol Crenshaw, call 317257-9652 or visit InnerPeaceYoga.com. EFT for Meditation is available on Amazon.com.
ard hit by Irma, a category four hurricane on September 10th, the Florida Keys officially welcomed back visitors this past October 1st. As the keys continues to rebuild, everyone from small businesses to popular attractions, bars, hotels, motels and restaurants, have reopened their doors ahead of schedule on an unprecedented effort to normalize and attract tourism, their number one industry. “It’ not only about the money, it’s about the 85 families depending on us. It’s also important for locals. It is kind of a relief to know we are together and we made it,” said Peter Althuis, co-owner of Snapper’s Key Largo. As they describe on their website, Snappers is more than a bar. It’s a place where locals have been eating and drinking with friends for over 30 years. Because the marine ecosystem has such a special place in their hearts, Snappers has always donated 10% of their net proceeds of all its merchandise sales to the Coral Restoration Foundation, a Key Largo based non-profit conservation organization working to restore the Keys coral reefs as well as other reefs around the world. Approximately 75,000 people live in the beautiful Florida Keys, but over five million descend on the chain of islands every year providing almost $3 billion annually to the local economy. Despite the enormous efforts for this earlier than expected reopening, the area and its residents still need our help with recovery. • For Donation/Relief Info And Updates Visit: www. keysrecovery.org • Keys Strong- donations and volunteers: www. keysstrong.org • Florida Keys Emergency Relief Funds at the Community Foundation of the Florida Keys: cffk.org • Save The Children Federation, Inc.: savethechildren. org • Florida Keys Outreach Coalition (FKOC): 305295-7741 housing help: • Samuel’s House: 305-296-0240 housing help • Catholic Charities: 305-292-9790 housing help Donations of goods and supplies (no clothes, please) can be accepted at a facility on Rockland Key (MM 9). The warehouse is large, can accept tractor trailers and has a forklift. Call 305-900-8687 or 305-9232238 to coordinate delivery. natural awakenings
Celebrate the Season of Giving
5 ways to help those in need during the holidays
iving is the true spirit of the holiday season. However, in addition to gift-giving in the traditional sense, there are other meaningful ways to make a difference in your community and give back to those in need – including the 3.5 million people who experience homelessness each year, according to the United States Census Bureau – during one of the most critical times of the year. By giving money, time or material items, or partaking in other small acts of kindness, you can spread holiday cheer and help instill a sense of giving in others. To get started, here are some ideas you can put into action this holiday season. Donate to a Food Pantry Churches and food pantries are always in need of donations, and the holiday season is a great time to help provide a meal for someone who may not otherwise be able to eat. Canned goods and other non-perishable items like cereal, oatmeal, rice, peanut butter, canned tuna and spices are often needed. Some pantries can also use non-edible items, such as soap and other toiletries, and 52
simply donating money is always an option, as well. Volunteer at a Soup Kitchen Because extended exposure to cold weather can be dangerous, soup kitchens and homeless shelters are often more crowded during this time of year. While soup kitchens and other aid facilities often see an influx of volunteers during the holidays, most are still grateful for the extra hands to help serve a meal or assist with other tasks around the facilities.
Host a Coat Drive Providing clothing, specifically coats, for the less fortunate during the colder months is another way to assist those in your community. According to the U.S. Census Bureau, a warm winter coat is considered a “budget extra” for nearly 15 percent of Americans living in poverty. National non-profit organization, One Warm Coat, is dedicated to providing a free, warm coat to any person in need. The organization has facilitated more than 27,000 coat drives nationwide and has a goal of collecting 1 million coats this winter in celebration of its 25th season of giving. Through its six-step process, the non-profit provides all the tools necessary to hold a coat drive and to distribute the coats in local communities where they were collected. Learn more about how you can get involved at onewarmcoat.org/ youcanhelp. Attend a Benefit Event Concerts, theatrical performances, walks and other exhibits are often held during the holiday season with the proceeds going to benefit a local charity or service organization. Many community service clubs also offer benefit dinners or bake sales that can provide a positive impact for those in need in your area. Adopt a Family There are many organizations that can help you sponsor a family in your area to help provide gifts and other necessities for over the holiday season. Most can provide you with a list of items each family member needs and wants to make shopping easier.
Photo courtesy of Getty Images (adults at coat drive)
How you can help with the Apocalyptic Conditions left behind by Hurricane Maria Islands throughout the Caribbean find themselves at the beginning of a long road to recovery after being impacted by what experts have reported to be the strongest, most catastrophic hurricane season in the last 100 years. Along with the U.S. Virgin Islands, Puerto Rico was devastated by two Cat 5 hurricanes within a two week period, leaving more than 3.4 million residents in need of urgent assistance. Below are several resources to consider contributing to.
United for Puerto Rico: Together Changing Paths United for Puerto Rico is an initiative brought forth by the First Lady of Puerto Rico, Beatriz Rosselló, in collaboration with the private sector, with the purpose of providing aid and support to those affected in Puerto Rico by the passage of Hurricane Irma and Hurricane María. 100% of the proceeds will go to helping the victims affected by these natural disasters in Puerto Rico. www.unidosporpuertorico.com
Somos One Voice Marc Anthony and Jennifer Lopez have created SOMOS UNA VOZ, an alliance of artists working together to rush food, shelter, medicine, power and communications to those in need from the effects of recent natural disasters. The money you donate will support the relief efforts for those impacted by the recent natural disasters in Puerto Rico, the Caribbean and Mexico. Donate at SomosOneVoice.com or Text 50555 to give $25.
Unidos Por Puerto Rico Unidos for Puerto Rico es una iniciativa creada por la oficina de la Primera Dama, Beatriz Rosselló y un grupo del sector privado que se unieron con el propósito de brindar ayudar
a aquellos que perdieron sus pertenencias durante el paso de los huracanes Irma y María por Puerto Rico. Join us and help Puerto Rico recover! http://www.unidosporpuertorico.com Facebook and Google Docs’ person finder has put together safery check pages for victims and their families to check in with each other. ,GoFundMe has also created a hub that includes all campaigns for Hurricane Maria. You can also find campaigns for individual families seeking help for loved ones.
Hispanic Federation Unidos – Disaster Relief & Recovery program to support Puerto Rico The objective of the UNIDOS Disaster Relief & Recovery Program is to meet hurricane-related needs and recovery in Puerto Rico. One hundred percent of contributions to the UNIDOS Fund goes to help the immediate and long-term recovery needs of children, families and communities in distress from the devastation caused by Hurricane Maria. hispanicfederation.org. Some of the Twitter hashtags to use when sharing/posting: #IslaBendita, #PRSeLevanta #PuertoRicoselenvanta Finding reliable ways to give, especially during times when multiple disasters intersect like they did this year, can be overwhelming. This list is a good place to start, but as always, do your own research to make sure your aid dollars go as far as they possibly can in the right direction. Visit Charity Navigator at www.charitynavigator.org if you aren’t sure whether an organization is trustworthy.
Change the Mind, Heal the Body The Film HEAL Coming to a Theater Near You
by Kelly Noonan Gores
ost people can’t believe that Anita Moorjani survived stage-4 cancer by changing only her perception about life, but stories like hers are at the heart of the documentary HEAL, by director/writer/ producer Kelly Noonan Gores and producer Adam Schomer. The film—which has received early acclaim at the Illuminate Film Festival in Sedona and won the Soul in Cinema Award at the Maui Film Festival—explores how our thoughts, beliefs and emotions strongly affect our ability to heal. Viewers follow two high-stakes journeys of healing to witness what works, what doesn’t and why, from stage-4 cancer to chronic and mystery illness. Throughout the film, experts like Deepak Chopra, Marianne Williamson and Bruce Lipton lend their perspectives on how our beliefs and emotions have a direct and profound effect on our biochemistry. If we change our perceptions 54
“Statistics are impersonal, and you are a person, and no one can tell you what you are capable of. Someone’s got to be that one percent and why couldn’t it be you?” says Kelly Turner, Ph.D. about life, we can change the signals that turn on and off genes, they say. “In a way, we have more faith in the power of cancer to kill us than we have faith in the power of God, the power of miracles, the power of infinite possibility, the power of any force other than what the eyes can see and the hands can touch to interrupt the power and trajectory of disease,” says Williamson, spiritual teacher and author.
We are all inherently powerful healers “We are not victims of our genes, we are masters of our genetic activity,” claims stem-cell biologist Lipton. Much of what modern Western medicine does
is treat the symptoms without getting to the root cause of the dis-ease, a term that describes the state of stress that exacerbates a physical illness. “Western medicine definitely has its time and place; for example, Western medicine is great for trauma,” Dr. Joe Dispenza, a chiropractor with extensive knowledge in brain chemistry and biology, states. “But when it comes to disease, most diseases are caused by stress-related conditions, and as we know, when our body experiences stress for extended periods of time, it moves out of homeostasis—the ideal state of internal balance and equilibrium. As the body moves out of equilibrium for long enough, it creates a cascade of negative effects.” HEAL tells the story of how we can collectively shift that paradigm, and individually take control of our own health. The film teaches us how to also use natural and alternative methods to activate the innate and powerful healer within.
It’s not just positive thinking “Well everyone seems to be aware of the placebo effect, the results of positive thinking. The important question is this: What is the consequence of negative thinking? While a placebo— positive thinking—can cure you of anything, A nocebo, negative belief, can actually cause any illness and can cause death,” says Lipton. This is why the experts of the film encourage the audience to seek medical advice for an accurate diagnosis, but to not believe the prognosis. “Statistics are impersonal, and you are a person, and no one can tell you what you are capable of. Someone’s got to be that one percent and why couldn’t it be you?” says Kelly Turner, Ph.D. Director Noonan Gores’ intention for creating HEAL was to empower people by showing the science behind the body’s incredible intelligence and capacity for healing, and inspire them with powerful stories of healing from supposedly incurable conditions. “With so many people suffering from chronic illness and being told by
medical professionals that there is no conventional cure for their condition, it’s no wonder that there is an epidemic of fear,” says Noonan Gores. “I believe the people in this film reveal that once we shift our perception from fear to hope, and detox our outer and our inner environments, we can heal no matter how late the stage or impossible we are told our condition is. And there is plenty
of scientific evidence that supports this.” HEAL will be shown at different cities around the world. For more information on the film and screening schedule, visit HealDocumentary.com. Additional screenings and events are being added daily. Kelly Noonan Gores is the director of the documentary film, HEAL.
Bring HEAL to your Special Event Screenings are a great way to build mainstream awareness and consideration of self-healing and to start a dialogue on how our thoughts, beliefs, and emotions have an enormous impact on our health and ability to heal. HEAL can be screened in a plethora of locations: • • • • •
Movie theatres and Performing Arts Centers Corporate events Naturopathy Centers Holistic conferences and events Public libraries, high school, colleges, universities, museums and Yoga studios • Outdoor screening events CONTACT THE FILMMAKERS WITH YOUR SCREENING REQUEST email: email@example.com. natural awakenings
Veterans Day Events 2017 Honor Those Who Serve! SUNDAY, NOVEMBER 5 36th Annual Miami Lakes Veteran’s Day Parade – will take place at 6800 Main Street. Mark your Calendars for yet another Veteran’s Day Parade from 10am-12am. 15700 NW 67th Ave, Route follows Ludlam Road and finishes 6100 Main Street (Town Hall). Please contact the Town of Miami Lakes for more info Contact Clarisell De Cardenas, Committees & Special Events Coordinator phone at 305-364-6100
FRIDAY, NOVEMBER 10 Coconut Grove Veterans Day Parade and Celebration – 9:30am – 3:30pm - The Coconut Grove Veterans Day Parade and Celebration is held in honor of and to show thanks to all who have served in the United States Armed Forces. Hosted by American Legion Post 182. This event includes a Memorial remembrance ceremony at Historic Charlotte Jane Memorial Cemetery; a parade through Coconut Grove; and a community gathering with guest speakers at Elizabeth Virrick Park. Lunch is provided for paraders, attendees, and anyone who comes in need. No one is charged to participate in or view the event.
SATURDAY, NOVEMBER 11 The Village of Pinecrest Veterans Day Ceremony - will be held from 11am -1pm at Veterans Wayside Park, 11111 Pinecrest Parkway. Please join them in a salute to our brave military personnel. The event includes an honor guard, presentations, music, and a complimentary picnic lunch. RSVP by contacting the Pinecrest Community Center, 305-284-0900 or on their website. 56th Annual Homestaed Veterans Day Parade – 11 – 2 - VFW Post 4127 is proud to present the 56th Annual Veterans Day Ceremony and parade, Ceremony is at 11:00 a.m at the Losner Park, The Parade begins at 12:00 p.m. along Krome Avenue and down Campbell Drive. 305281-9472. North Miami Beach Veterans Day Service Join the City of North Miami Beach as it hosts its annual Veterans Day Service beginning at 11:00 a.m. at the All Wars Memorial Park in the Harry Cohen Complex, located at 16500 NE 16th Avenue just north of the City’s Library and Gwen Margolis Amphitheater. We invite you to join us as our guest, where we will pay tribute to the veterans who have served our country and those who continue to preserve our freedom. For more information, please contact the Parks and R.E.C. Department at 305-948-2957.
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Join our Team and help to make a difference in your community!
To schedule an interview, call 305-598-3315. Please have resume ready to email. 56
Sunny Isles Beach Veterans Memorial Wall Ceremony - 9:30 am - Music by the Norman S.Edelcup Elementary School Band, retired flag stars presented to veterans by Girl Scouts courtesy of the Major Stuart Adam Wolfer Institute. Heritage Park (19200 Collins Avenue). Residents of Sunny Isles Beach who have served in the United States Military and have completed a nomination for veterans’ wall application, will be added to the AD (19200 Collins Avenue), 305-792-1706 Key West Veteran’s Day Parade - at 4:00p.m. The Veterans Day Parade will travel down Duval Street, with a reviewing stand near Fleming and Duval. Everyone is welcome to come cheer on the marching units and pay tribute to service members past and present. Organizations are encouraged to sign up to participate in the parade. For more information, please contact: Chief Torres at 305-292-7527.
SATURDAY, NOVEMBER 18 Honor Our Veterans 5k at Tropical Park – Join us to Honor Our Veterans with a United We Stand Race. Registration - From 6am – 7am - Package Pick up at race day from 6:00 AM to 7:15am, Brief about the race at 7:15am, Race Start at 7:30a, Race Shirt, Finisher medal, Post race family expo, Overall Male & Female Awards, Age group awards, Kids dash. Tropical Park, 7900 SW 40th ST, Miami, FL 33155-6743, 305-255-2482. ***Free Entry at Florida State Parks for Everyone on Veteran’s Day (sponsored by Visit Florida)
calendarofevents 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.
WEDNESDAY, NOVEMBER 1
FRIDAY, NOVEMBER 10
David Young Art Exhibit, entire month of November - 18 soft abstract and contemporary spiritual paintings infused with spiritual energy and what he calls “bling*”. Unity on the Bay, 411 NE 21st Street, Miami, FL 33137, call for days/hours open, 305.573.9191
Qi Revolution, 3 days, Powerful QiGong Healing, breath empowerment, empty force, Qigong Level 1,2 & 3. Food Healing Science. $149. Miami Miccosukee Resort Hotel, 800.298.8970.
FRIDAY, NOVEMBER 3 Free yoga classes for Parkinson’s and other neuro-motor degenerative diseases, to increase balance, strength, and well-being - 1:00–2:00 pm - Participants may bring one caregiver. Space is limited; preregistration required. Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441
SATURDAY, NOVEMBER 4 Free healing session with Cristovao Brilho - 5:00 pm – Hotel Courtyard by Marriott - 2051 S LeJeune Road – Coral Gables - 33134 -call 786-2958665 - must arrive by 5:00 pm – Free parking Intro to Functional Nutrition. 2-3pm How to identify the root causes of your health imbalances, and start creating wellness! Myriam Lluria Sitterson, CHHC .$15 Bodhi Zenz Yoga & Wellness 7520 SW 57th Ave Suite K South Miami 33143a 305-740-7800. Free parking
NOVEMBER 6 & 13 MELT Into Yoga Classes - 6-7:15 pm - Identify and release stuck stress in your body, improve alignment, build core strength, and relieve headaches, insomnia, chronic pain, and more. $25 per class. Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441.
FRIDAY, DECEMBER 8 Holiday Party at Hyperbarics! – 5-9pm - Come and join us at Hyperbaric’s and Vida Spa Wellness Center for our Holiday Party on Friday December 8th, 2017 from 5-9pm. Please RSVP by December 5th. 8337 NW 12 ST suite 101 Miami, FL 33126. 305-594-1246
NOVEMBER 9 & 16 Free group class: Bust the Winter Blues: Yoga Therapy to Ease Holiday Stress and Light Deprivation – 1:00–2:00 pm - Practice breathing exercises, postures, and relaxation designed to counteract the effects of the season on the nervous system, stress levels, and circadian rhythms. Space is limited; preregistration required. Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441.
NOVEMBER 10 - 12 Annual Greek Festival - St. Andrew Greek Orthodox Church - A South Florida tradition. Immerse yourself in the lively and fun Greek culture for a day. Come enjoy traditional delicious Greek cuisine, wine, music and dancing. Parking is available as well as a shuttle service. Entry is $5. 7901 N. Kendall, 305- 595-1343
SATURDAY, NOVEMBER 11 Free yoga therapy classes for increased neuroplasticity and cognitive function - 10:00– 11:00am - Designed for those with Parkinson’s and other neuro-degenerative disorders, as well as dementia, Alzheimer’s, and other cognitive disorders. Space is limited; preregistration required. Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441 Free yoga classes for Parkinson’s and other neuro-motor degenerative diseases, to increase balance, strength, and well-being - 10:00– 11:00am - Participants may bring one caregiver. Space is limited; preregistration required. Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441, Downtown Miami Riverwalk Festival and Boat Parade- This event is being organized in order to showcase the Miami Riverwalk to visitors and local residents. It will also continue to highlight and promote this new and upcoming area of Downtown Miami. 10am-4pm. Miami Riverwalk at One Miami. Free For more information, 305-416-6868.
SUNDAY, NOVEMBER 12 Colorful Expansion of You. 1-4pm Stretch your body, soul and creativity to release the artist within. Stella Maris & Karen $150 includes canvas and art paint kit, snack and beverages. 20% off by Nov 5th Call today 305-942-7826 Bodhi Zenz Yoga & Wellness 7520 SW 57th Ave Suite K South Miami 33143 Free parking, mat and tea. The Healing Power of Ascended Master Turyan. Hotel Courtyard by Marriott - 2051 S Lejeune Road – Coral Gables - 33134 - call 786-295-8665 hourly sessions -10am - 7pm - free parking Sound Bowl Healing Meditation Workshop: Gratitude and Thanksgiving - 3:30–5:30 pm We’ll use the restorative practice of sound bowl meditation as a means for focusing on giving thanks and recognizing all that we are grateful for. $40 through November 5; $45 after November 5. Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441.
NOVEMBER 12 - 19 Miami Book Fair International - The book fair is an annual literary event that includes presentations by renowned author’s, book sales and exhibits, street fair and entertainment, book appraisals and displays education programs for children and young adults. 9am-6pm at 300 NE 2nd Avenue. 305-2373258
WEDNESDAY NOVEMBER 15 The Greater Miami Holistic Chamber of Commerce presents: “Annual Gratitude Gathering and Food Drive”. Vegan Potluck. Opening meditation, sound bowl healing, and music. 6:30 – 8:30PM, The Center for Social Change, 2103 Coral Way, Miami FL 33145, 2nd Floor. Free Admission with donation of non-perishable food item. RSVP to 305851-1911.
SATURDAY, NOVEMBER 18 Cranksgiving Bicycle Food Drive Alleycat Race Bring $10 to purchase food items. A bag & lock are essential. All bikes welcomed. Riders will go to 5 or 7 grocery store checkpoints and buy non-perishable food items from a checklist. There is no registration fee, the $10 goes to purchase the items. All collected goods will be donated to Camillus House at the end of the race. 2 pm signup & 2:30 pm race begins at Government Center, 101 NW 1st Street in Miami, Fl 33128.
NOVEMBER 18 & 19 Learn more about yoga therapy - 8:30 am-5:30 pm - in a series of free 90-minute presentations with our Clinical Yoga Therapist candidates, on topics including yoga for MS, spine and back health, fibromyalgia, digestion, PTSD, and more. Aum Home Shala, 3104 Florida Ave., Coconut Grove, FL 33133. 1-305-441-9441.
FRIDAY, NOVEMBER 24 Christmas Tree Lighting and Food Truck Invasion at Bayfront Park - The official kick off to the holiday season in downtown Miami takes place the day after Thanksgiving as Bayfront Park unveils its 50-foot tree covered with glittering lights, accompanied by cheery holiday music and Miami’s legendary food trucks! 5:00 pm to 9:00 pm, tree lighting at 7:00 pm to be confirmed, Bayfront Park 301 Free. Go online for parking details
SUNDAY DECEMBER 3 David Young “A Portal Between Heaven and Earth” meditation workshop - 7pm - Tickets for this event are $30 in advance and $35 at the door, contact: Unity on the Bay, 411 NE 21st Street, Miami, FL 33137, 305.573.9191
floridakeys ongoingevents NOVEMBER 1 - 5 Annual Parrot Heads in Key West, Meeting of the Minds - Several thousand fans of singer/ songwriter/author Jimmy Buffett, known as Parrot Heads, make an annual pilgrimage to the subtropical island that inspired many of Buffett’s hits. Parrot Head club members focus on charitable, environmental, educational and humanitarian activities. Highlights include concerts by Buffett band members and friends, plus notable “trop” rockers. While most events are open only to registered Parrot Heads, the public is invited to the musical Margaritaville Street Fest on famed Duval Street.
NOVEMBER 11 - 12 In Honor of Veterans Day: Fee Free Day at Florida National ParksThe National Park Service is to honor all military veterans with special events and free entrance to all 401 national parks for everyone for Veterans Day, including Everglades National Park and Dry Tortugas National Park. At Dry Tortugas National Park, a variety of remarkable experiences await visitors who venture out to this remote national park, including camping, snorkeling, bird watching, or fishing. Visitors also enjoy exploring Fort Jefferson, the largest all-masonry fort in the United States. It was built between 1846 and 1875 to protect the nation’s gateway to the Gulf of Mexico.
SATURDAY, NOVEMBER 12 Key Largo Bridge Run - 6:45am, Enjoy the sun rise where the Atlantic Ocean meets the Gulf waters during the inaugural run over part of the historic 18 mile stretch to “The Gateway to the Keys.” Every participant awarded a t-shirt & medal. For registration, visit Website for details. Key Largo, 835 Largo Road Key Largo, FL
SATURDAY, NOVEMBER 18 Mariners Hospital Gordon Present 10k/5k Walk/Run - This popular race combines a scenic route in the Florida Keys with a Wellness Fair with free cholesterol, glucose screenings as well as massage therapy. This race starts at 7:30AM from the Treasure Village Montessori School, MM 86.7 Islamorada. Proceeds benefit Center For Excellence in Nursing at Mariners Hospital. Register early, online.
NOVEMBER 12 & 26 Visit the Family-Friendly Sheriff’s Animal Farm! Looking for a fun place to take the kids? The Sheriff’s Animal Farm is open 1 - 3 p.m. Bring the family and come visit the many animals at the farm. It is free of charge, but donations are welcomed because that is how the farm is sustained. The farm is located just off of College Road, on Stock Island, at the Sheriff’s Office Headquarters complex. Open house is held the second and fourth Sundays of the month. Contact: Farmer Jeanne Selander 305-293-7300.
NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email firstname.lastname@example.org for guidelines and to submit entries. No phone calls or faxes, please. Or visit swfl. naturalawakeningsmag.com/advertising to submit online.
sunday Wholistic Healing Workshop - Individual evaluations. 6pm-8pm, $35. Reservations required 305-5874639, 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 305-948-6878
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.
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.
Miami Center for Spiritual Living- 10:30amFree. Non-denominational. 2490 Coral Way, Miami, 786-206-6355.
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.
Mindfulness for Stress Alleviation - $20/session 6 to 7:20 pm - 260 Palermo Ave, # 12 Coral Gables 33155. Changes guaranteed after 4 sessions.
Guided Meditation - All levels welcome- 7 pmDonations-3390 Mary Street Suite 116, Coconut Grove- Please RSVP 305-607-8627
Connected Warriors Free Yoga for Veterans, Service Members and Families. 5:30-6:15 pm Sampoorna Yoga Miami, 10107 Sunset Drive, Miami, FL 33173
Free orientations for PTS and pain relief with discount services for military or vets. The Banyan Holistic Please call 305-663-5696 to schedule
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.
Course in Miracles - 8pm. Free. 7855 SW Coral Way. Contact Mercedes 786-200-8410 or Nimia 305-261-3190.
Power of Meditation – 9 - 9:45pm – 2nd & 4th Monday. Conference Call – 312-757-3121 code: 698805965. Free.
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.
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 Bereavement & Grief Support- 7pm, during school year. Children’s Bereavement Center, 7600 S. Red Rd, Suite 307. To register: 305-668-4902. Parents and Friends of Lesbians and Gays (PFLAG)- Bilingual Support group. 305-666-1778.
Self-Defense for Women classes- Free. Also Wed. 7:15 – 8:30 pm at Bayfront park in downtown Miami. 305-358-7550
Laughter Yoga Sessions - $5.00 each - 9:30-10:15 AM, North Shore Youth Center 501 72nd Street, Miami Beach 33141, 305-861-3616.
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 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. Drub-Dhe Meditation- 7:25-9:30pm. Free-donations are welcome. Regency House 353 West 47th St., Flat 7A, Miami Beach. Contact: Robert Phuntsog Ngo-drub 305-213-2577.
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 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 Music listening therapy program Free to Veterans with PTS and anxiety related issues - For more information please call 786.453.7722 Connected Warriors Free Yoga for Veterans, Service Members and Families. Chair Yoga – 1011am - 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! - 5:306:45pm 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 - 9:3010:15 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)665-4982
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) Monthly Free Reiki Healing Circle - 2nd Friday of the month at Five Sisters…a spiritual journey, 8805 SW 132 ST, 786-250-4170
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. 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. 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. 305-3357618.
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.
monday Cardio-Sculpting Class 8:30-9:20am. Pirate Wellness Center, MM21.4 Cudjoe Key. 1-305744-3348
Aerobic Dance - 1-1:55pm. CoffeMill Dance. 916 Pohalski St. 1-305-296-9982.
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, 1-305-2969982; 1-305-735-3519. .
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. 10:30am12:30pm. 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. 1-305-2966348.
saturday Healing Yoga/Meditation – 9am. $10 Islander Resort, MM82.1 Oceanside. 1-305-664-2031 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.
tuesday 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.
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We offer natural & holistic dentistry N: for the entire family. Dr. Theodore Her3173 mann, 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 2.
HOLISTIC PHYSICAL THERAPY
Hyperbaric Oxygen Therapy (HBOT): We exclusively provide HBOT utilizing hospital grade hyperbaric chambers in a compassionate, professional environment.
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Simple and effective hypnosis to help you break through life’s toughest problems and activate your inner resources. Holistic fitness training also available. Call for appointments.
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SCHOOLS Español EVERGLADES UNIVERSITY
5002 T-Rex Ave #100, Boca Raton, FL 33431 (561) 912-1211 888.772.6077
Everglades University is an accredited, private not-forprofit university offering bachelor’s and master’s degree programs online and on-campus. The University combines small class sizes and innovative programs with traditional academic values. See ad, page 3.
Ask me How! TRAVEL
LCQ TO TRAVEL LCQ TO TRAVEL
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MIAMI NATURAL SKINCARE
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AUM HOME SHALA
3104 Florida Ave Coconut Grove, 33133
A National Yoga Alliance registered School, Aum hOMe Shala offers a year-round 200-Hour 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 40.
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SILERGY WELLNESS CENTER
Silvia Todorov, C.Ht 305 766 7792 www.silergywellnesscenter.com
FOR RENT Room for rent - $600 in a beautiful Healing Center. Hallandale Beach 305-439-3956
I offer Hypnosis, Life Coaching and Neurolinguistic Programming. I can help you to unlock your true potential and reach those goals you’ve always wanted to to reach. Whether its dealing with stress, depression, weight loss or simply life management, I can help with it all. Offices conveniently located in Aventura and Weston. Fluent in English and Spanish.
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