Natural Awakenings NYC - Long Island, December 2021

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Healing circles Creating sacred space in small groups

Sugar-Free Holiday Treats PLANET-FRIENDLY HOLIDAYS

Keeping the Earth in Mind

Amp Up Your Immune System

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When all else has failed,

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DIV Ozone Therapy has successfully treated Herpes I and II, HIV, all forms of Hepatitis, Diabetic ulcers/neuropathy, Allergies, Chronic Fatigue, Candidiasis, MS, RA, Lyme Disease, Arthritis, Shingles, Acne, Psoriasis, HPV and now RSD/CRPS just to name a few diseases and conditions.

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Treat Your Body Right Sugar Plum Fairies dance in our heads—and in our stomachs—this time of year.

As this month’s article “The Sweet Danger of Sugar” points out, too much sweet stuff doesn’t do a body good, and December takes the prize as the month with the most desserts. Between the homemade treats around the house and the trays of cookies around the office, it’s an impossible feat not to eat them!

I enjoy sugar. I grew up with a father who ended every dinner with dessert; it’s all I knew. Unfortunately he also enjoyed soda, lots of it, and my siblings and I drank it like water. Our grandmother kept a full candy bowl and handed us treats whenever we visited. Sugar was always around us, and no one was educating us on its negative effects, other than the fact that eating too much of it caused cavities.

When I had kids of my own, I wanted to change the sugar narrative. But rather than not allowing sweets in our home, I put guidelines in place. The treats we allow must contain something nutritious, and they aren’t the type of food you snack on all day long. A scoop of coconut ice cream with a darkchocolate shell, an organic milk ice cream bar, and berries with whipped cream are just some of the treats my kids grew up on.

At various times over the years I’ve given up refined sugar entirely, allowing myself only the natural sugars found in fruit. I usually lost weight and gained mental clarity and energy.

So between the gift giving and the parties, choose your treats wisely this holiday season. You’ll be giving yourself the best gift of all: better health, stronger teeth and a smaller waistline.

Let’s leave the belly bulge to Santa.

From our house to yours, wishing you the most wonderful holiday season filled with joy and good health!

Cyrece

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contents Natural Awakenings | New York City ­– Long Island | December 2021

36

30 24

24

Circles of Healing The Power of Gathering in Community

DEPARTMENTS 9 news briefs 14 oral health brief 16 health briefs 17 eco tip 18 global brief 20 local insights 24 feature 28 healing ways 30 conscious eating 32 green living 34 wise words 36 fit body 38 healthy kids 40 resources 43 calendars 44 classifieds

28 Amp Up Immunity

Proven Boosters for Good Health

30 The Sweet Danger of Sugar Ways to Enjoy Healthier Holiday Fare

32 Greening the Holidays

How to Celebrate Sustainably

34 Thomas Moore

on the Art of Soulful Listening

36 holiday zen

Stress-Free Fitness and Self-Care

38 The Best Books for Kids Gift Choices that Can Open Up Worlds

December 2021

7

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news briefs

New York Cares Coat Drive Targets Cold, Hunger and More The New York Cares Coat Drive, one of New York City’s largest philanthropic traditions, is preparing for its 33rd year and second winter in a pandemic. This year, organizers say, a $25 donation will provide a New Yorker with a warm coat plus 10 meals—and so much more.

“Warmth has many layers,” says Erica Lockwood, director of marketing and communications for New York Cares. “Warmth means feeling protection from the cold, having access to a hot meal when you’re hungry, being treated with dignity. Warmth means so much more than a coat.”

volunteer coordinator for Henry St. Settlement. “Sometimes people don’t have the resources to go out and buy a coat. This isn’t just about our clients, it’s about our whole community in general.”

For more than 32 years, this tradition has helped more than 2 million New Yorkers receive warm winter coats and provided a way for neighbors to meaningfully each other through the harshest time of the year, she says. New York Cares also addresses other essential needs, such as hunger and social isolation. In 2020, New York Cares volunteers delivered more than 44 million meals—ten times more than the previous year—to individuals experiencing food insecurity.

Brandon Boodhoo of the River Fund, which fights hunger and poverty in New York City, notes that many people his organization serves “don’t have coats, they have a T-shirt or a blanket. They might not even have shoes. We are receiving 2,000 coats, and we serve 3,000 families. This will help put coats on the backs of so many of these clients.”

“There always has been a need for coats in our community. This is something that comes up every year during the winter months,” says Deanna Sorge,

For more information or to donate, visit NewYorkCares.org. See ad, page 10.

PopUP Forests Designed to Ignite Global Change With an unprecedented 1 million animal and plant species threatened with extinction, a global pop-up art/science initiative has been launched to call attention to the looming crisis prior to the 2022 UN biodiversity accord.

PopUP Forests, a collective of temporary nature installations, is being activated in cities around the world. Its New York-based organizers say they hope to create a groundswell of support and media attention prior to the summit.

Afterwards, pieces of the PopUPs will live on as permanent green spaces.

“A movement is growing, calling for a new deal for nature and people, to inject a sense of urgency into the political decision-making process,” the organizers say on their website. “This global effort is mobilizing civic support for urban wild places to drive momentum towards the 2022 UN accord. We need an international spectacle to ignite a grassroots nature movement.

“Most people think nature is only in faraway places, filled with rivers, mountains and polar bears. But nature is also

all around us, where we live—in cities. Loss of biodiversity is happening everywhere. Globally. Insects are lost. Wildflowers are disappearing. Species are going extinct.”

PopUP Forest is asking people to support the movement by taking four actions: connecting with nature at least 40 minutes per week; learning to recognize four new wildflowers each month; using a quarter of a window box or garden plot to grow native plants; and sharing the #iwill4wild pledge on Instagram and tagging four friends.

To learn more, visit PopUpForest.org.

December 2021

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news briefs

B I RC HE R - B E N N E R How to cure permanently

U L C E R AT I V E COLITIS EDITION B I RC H E R - B E N N E R Subscribe to our newsletter

www.bircher-benner.com/en

PURCHASE

“A primary goal of Modern Acupuncture is to educate the public on the benefits of acupuncture, provide treatment, and offer supplements to help everyone reach and maintain their wellness goals,” she says. “The supplements target pain, stress, fatigue, sleep and immune support to accompany the benefits of acupuncture.”

New York Cares Coat Drive New York City – Long Island

According to the World Health Organization, acupuncture is “an all-natural holistic treatment clinically proven to alleviate chronic pain, relieve stress and treat over 30 diseases and conditions.” The acupuncturists at Modern Acupuncture are licensed and receive ongoing training in the latest scientific, evidence-based research, says Joan Arata, owner of the SoHo location as well as a second location in Florham Park, New Jersey.

Unlike traditional acupuncture treatments, sessions at Modern Acupuncture do not require removal of clothing. Using tiny needles—smaller than a human hair—the acupuncturist accesses distinct points on the body to help reduce stress, promote relaxation and improve overall well-being, among other benefits, Arata says.

Since March 2020 New York Cares has distributed more than 50 million meals to New Yorkers in need.

Help us warm up New York, inside & out.

10

The SoHo location of Modern Acupuncture, part of a national network, has unveiled two December package deals for holiday shoppers who want to save on the gift of natural health and beauty.

Just $25 provides a new coat+ 10 meals

COATS+

newyorkcares.org/coats

Modern Acupuncture SoHo Unveils Holiday Packages

In December, SoHo Modern Acupuncture is offering a free month with a 10-month membership (two, four or eight visits a month), and a free session with the purchase of two or more gift cards.

Location: 65 W. Houston St., NY, NY. For more information, call 917-388-2886 or visit ModernAcupuncture.com/ny001. See ad, page 14.

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Lightworker and Karttikeyan Yoga Nidra Training Begins in December Samyama Flowering Tree, a spiritual astrologer, intuitive mentor-coach and teacher, will offer Beginner’s Lightworker and Karttikeyan Yoga Nidra Certification. Training is on two upcoming weekends: January 15 and 16, and January 22 and 23.

Samyama has been on the spiritual path she was 13. She is creator and founder of the Taoist Yogi-Christ Lineage of North America International and the grandmaster, seer and chief high priestess of The Mahavatar Babaji Mystery School in Rochester, New York, and The Holy House in Westport, Connecticut, also known as Transformation Center CT. Samyama says spiritual astrology is central to her intuitive mentor-coaching; she weaves it together with her spiritual healing skills, using the transformative power of the spoken word as a healing tool.

Samyama

“During my 39 years as a spiritual astrologer, I find that people are like water—we find our own proper level,” she says. “It’s a matter of finding a happy medium that resonates, so that life is fulfilled on a level that is doable. Then we relish the gifts of life that come with finding our niche at long last.”

yoga nidra, and tarot clinic. All are offered online as well as in person in New York and Connecticut.

Samyama teaches and mentors students through workshops, certification trainings, private personal retreats and private tutoring in esoteric studies, advanced metaphysics, practical yoga philosophy, lightworker and Karttikeyan

For more information, including holiday sale pricing for services, visit SamyamaLLC.com.

Hope, Healing & Wellness

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Additional services include: Reiki • Acupuncture • Therapeutic Massage

Serving the community since 1993 Center for the Alignment of Body, Mind & Spirit 2050 Wantagh Ave. | Wantagh, NY 11793

Dr. Gina Marino 516-221-3500 www.align-me.com December 2021

11

news briefs

Holiday Gift Guide Benefits City Harvest City Harvest, New York’s first and largest food-rescue organization, has published its second annual Holiday Gift Guide. Purchases made from the guide will support the organization’s work helping feed New Yorkers struggling to put meals on their tables during the pandemic.

Among the featured partners in the gift guide are Bergdorf Goodman, Lugz, Baked by Melissa, Master & Dynamic, Art for Change, W&P Porter, Tilit, DKNY, D’Artagnan and Hass, which are donating a percentage of sales of all or certain items.

ity, expand nutrition education and strengthen local food systems.

For more information about City Harvest, its Holiday Gift Guide and its Dine Out To Feed Good campaign, visit CityHarvest.org.

This year City Harvest also launched its first Dine Out To Feed Good campaign, inviting guests to support both the restaurants that make New York City one of the world’s top dining destinations and City Harvest’s work helping to feed New Yorkers in need.

Over the course of more than 35 years, City Harvest has helped millions of New Yorkers living with food insecurity. As the city emerges from the Covid-19 pandemic, City Harvest will rescue 111 million pounds of fresh, nutritious food and deliver it—free of charge—to nearly 400 food pantries, soup kitchens, community partners and its own Mobile Markets across the five boroughs. The organization works alongside its community partners to boost community capac-

Jewelry Showcase at Long Island Healing Arts Long Island Healing Arts & Learning Center will host an Intentions Jewelry Showcase from 11 a.m. to 5 p.m. on December 4, as well as variety of upcoming classes and events designed to support people in their spiritual growth.

Founded in 2012 by Theresa Sarin and Laura Maglio, the center carries a broad selection of metaphysical items, including crystals, tumbled stones, angels, grids, jewelry, essential oils and candles. It also hosts Reiki training, yoga classes, sessions with readers and healers, and certification workshops.

In addition to the jewelry showcase, upcoming events at Long Island Healing Arts & Learning Center include yoga nidra on December 4; an end-oflife doula training on December 12

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4 and 11; a mediumship development and mentoring program on December 9; a bracelet-making workshop on December 11; a crystal certification course beginning January 13; and a Zoom workshop, Integrated Energy Therapy’s Steps to Transformation, on January 16 and 17. The center will also host Meeting of the Minds, a holiday gathering for spiritualists, from 6:30 to 10:30 p.m. on December 2, at The Cotillion in Jericho, New York.

All events and classes require preregistration. The center follows all CDC guidelines to ensure participants’ safety.

Location: 868 W. Jericho Turnpike, Huntington, NY. For more information, call 631-223-2781, email embracelight44@gmail.com or visit LongIslandHealing ArtsLearning Center.com.

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oral health brief

Brush Teeth Longer and Less Often A British lecturer in restorative dentistry is encouraging people to brush their teeth longer but less often. Writing for the Daily Mail, Dr. Josephine Hirschfeld, of the University of Birmingham in England, says that brushing twice a day for four minutes at a time is the most effective way to clean the teeth.

According to Hirschfeld, brushing more often can damage tooth enamel and gums, particularly if the toothbrush has stiff bristles or the toothpaste is abrasive. At the same time, a traditional brushing session isn’t long enough to eliminate harmful plaque.

The Jerusalem Post picked up the story in November, writing, “Hirschfeld said that while studies show that two minutes of brushing leads to a reduction in bacterial plaque, it has been shown that brushing over time removes more. Plaque is a sticky layer, usually colorless, that develops on the teeth as a result of the accumulation of bacteria that live naturally in the mouth. If left untreated, plaque buildup can lead to tooth decay or gum disease.

“‘Recent evidence suggests that spending more time brushing every time you brush leads to cleaner teeth,’ she wrote. ‘This longer brushing time means that we can clean our teeth more efficiently and get the toothbrush into places that are difficult to reach.’”

Information sourced by Jonathan Richter, DDS, FAGD, owner of Cariodontal, located at 310 E. Shore Rd., Ste. 101, Great Neck, NY (516-2820310 / Cariodontal.com), and Manhattan Oasis Dentistry, 525 West End Ave., Ste. 1G, New York, NY (212-8742880 / ManhattanOasisDentistry. com). See ad, page Jonathan Richter, 39 and back cover.

DDS, FAGD

BLACK FRIDAY OFFERS HOLIDAY DEALS GIFT CARDS

BLACK FRIDAY OFFERS • HOLIDAY SPECIALS • GIFT CARDS

SOHO 65 West Houston Street, NY 10012 (SOHO) | modacu.com/ny001 917.388.2886 *Intro specials for new patients only. Must be local resident. Holiday & Black Friday Offers expire by 12/31/2022. Gift cards available to all. The laws relating to the practice of acupuncture vary from state to state. Please visit modacu.com for clinic ownership information, offer details and any state specific disclaimers. Individual results may vary. Not intended to constitute medical advice, diagnosis or treatment. Franchises Available.

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- Advertorial -

DO YOU SUFFER FROM JOINT, MUSCLE, TENDON AND LIGAMENT PAIN OR INJURIES? IF YOU DO, THE ANSWER MAY BE PROLO-OZONE THERAPY From the Desk of Dr. Howard Robins at The Healing Center in New York City…

If you suffer from an injury like an ankle sprain that can’t seem to heal, or if your knee is “bone on bone,” as the cartilage is completely gone and you’re in pain and maybe facing a knee replacement, then Prolo-Ozone therapy may be the answer.

Or perhaps you suffer from sciatica, with shooting pain down your leg into your foot. Prolo-Ozone therapy may be the answer.

Or you may have had a shoulder injury that just won’t stop hurting. Prolo-Ozone therapy may be the answer.

Do you suffer from tendonitis from a sports injury?

Did you injure your bunion joint playing tennis or doing martial arts of some kind?

Are you having trouble with your golf swing because it’s uncomfortable or it just plain hurts?

Keep in mind that all these medical problems will affect how you walk and move, whether you know it or not, and can lead to the development of other painful problems in your feet, legs and back.

Prolo-Ozone therapy may be the answer!

the potential to develop into many different types of cells in the body.

This accounts for what we have seen—what I call “repairing the unrepairable and fixing the unfixable.”

We know that medical ozone also acts as a temporary painkiller and anti-inflammatory. However, with Prolo-Ozone therapy, healing is promptly and amazingly stimulated, including reports of cartilage repair and replacement occurring in addition to pain often being permanently eliminated, even when every other treatment has failed.

While we once believed that this manner of healing was impossible, like many other things that we believed couldn’t be done, medical ozone therapy has proven us wrong.

Recovery Possible within Weeks

Prolo-Ozone therapy is a series of weekly, often painless injections. With any single injection, complete recovery may be achieved!

We’ve found that noticeable improvement typically occurs by the third or fourth treatment.

What is Prolo-Ozone Therapy?

However, if no improvement at all is felt, it may be too late to help and the therapy may not be worth It is said that prolo or proli in Latin means continuing. to “rebuild” or “regenerate,” thus the word If symptoms return, it may be necessary for the proliferate. patient to come back, promptly and periodically, for a In the late 1990s, a published study in Europe Dr. Howard Robins “tune-up”—another injection or series of injections. showed that Prolo-Ozone therapy on degenerative All around the world, Prolo-Ozone therapy has spinal disks, using a mixture of oxygen saved many people from having to undergo shoulder, hip, knee, and ozone gas, could help stop the pain. This study was back and foot surgeries. We all know there is no guarantee with repeated in Canada in the early 2000s, with similar success. It was followed in Europe and here in the United States by studies any surgery. Surgery can be successful, or in some cases it can leave you worse off than before. of its use on muscle, cartilage, tendon, ligament and joint pain Prolo-Ozone therapy is a simple and safe way of trying to fix and injuries, with equal success. your problem. If it fails, you can always have surgery.

Ozone gas, acting as a safe “irritant,” causes our body to begin a healing response. It is not a surgical treatment. It has While no moral or ethical doctor should promise or also been described as a “regenerative joint injection or nonsurgical ligament, cartilage, muscle and tendon reconstruction.” guarantee results, nor should any doctor with any treatment, we have seen astounding success with ProloThe major benefit of Prolo-Ozone therapy is that the gas Ozone therapy. spreads out and stimulates the healing process over the entire It’s your choice. injection site. Unlike its precursor, Prolotherapy, which uses a liquid “irritant” to cause healing, Prolo-Ozone therapy doesn’t More information about this amazing, safe and effective require a guided ultrasound to ensure that it’s applied to a treatment is available at OzoneWithoutBorders.ngo, on my precise spot. website OzoneDoctor.net, and on my radio show, Functional Research being performed currently in Europe indicates Medicine with Dr. Robins, which is archived but live each week that the ozone gas stimulates “natural stem cell” activity in the on VoiceAmerica.com’s Health and Wellness Channel. Or call area of injury. This must be what causes the healing response, my office at 212-581-0101. See ad, page 3. as the ozone is gone within 10 minutes, having turned back to oxygen. Stem cells serve as the body’s repair system; they have Copyright 2021. All rights reserved. December 2021 15 34

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health briefs

Try Damask Rose Extract to Boost Liver Function

wasanajai/AdobeStock.com

The fragrant Damask rose (Rosa damascene), a common ingredient in essential oils and perfumes, has been used for a millennia in the Middle East to treat chest pain, menstrual bleeding, heart weakness and digestive ailments.

A new study by Iranian researchers has found that it also boosts liver function in people with nonalcoholic fatty liver disease. The 37 participating patients that took 500 milligrams of rose petal extract daily for 12 weeks had significantly better serum ALT (liver enzyme) levels compared to the placebo group.

The rose extract also reduced triglycerides, low-density lipoproteins and blood pressure, and it significantly improved metabolic syndrome markers.

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New York City – Long Island

The deep visceral fat that surrounds internal organs is a major indicator of metabolic syndrome and diabetes, but it can be decreased in women by eating an avocado each day, report researchers at the University of Illinois Urbana-Champaign. For 12 weeks, 105 overweight or obese men and women were fed a meal that for only half of the participants included an avocado. The women that ate avocados experienced a reduction in visceral abdominal fat, as well as a reduced ratio of visceral fat to subcutaneous fat closer to the skin, indicating a redistribution of fat away from the organs. Fat distribution in males did not change.

Avoid Antibiotics to Lower Colon Cancer Risk A clear link exists between taking antibiotics for six months and developing colorectal cancer in the next five to 10 years, report researchers from Umea University, in Sweden. By comparing the records of 40,000 Swedish cancer patients to 200,000 people without cancer, they found that taking antibiotics for at least six months increased the risk of cancer by 17 percent in the ascending colon, the first part to be reached by food after the small intestine. However, no increased risk was found for cancer in the descending colon. Those taking the most antibiotics had the greatest risk, but even a single course was associated with a small, but statistically significant risk increase. “While in many cases antibiotic therapy is necessary and saves lives, in the event of less serious ailments that can be expected to heal anyway, caution should be exercised,” says Umea University researcher Sophia Harlid, Ph.D.

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ana terevich/Pexels.com

andreea ch /Pexels.com

Healthy older adults that ate about a half cup of walnuts every day for two years gained a modest reduction in low-density lipoprotein (LDL), the “bad cholesterol”, reports a study of 636 people from San Diego’s Loma Linda University. Other risk factors for heart health—small LDL particles and intermediate-density lipoprotein— also decreased, signaling a lower chance of cardiovascular events. “Many people are worried about unwanted weight gain when they include nuts in their diet,” says study co-author Emilio Ros, M.D., Ph.D. “Our study found that the healthy fats in walnuts did not cause participants to gain weight.”

Eat an Avocado Daily to Redistribute Belly Fat

ready made/Pexels.com

Eat Walnuts to Reduce Bad Cholesterol and Heart Disease

eco tip

Sustainable Kitchen Advice for Buying and Storing Food

Staying well hydrated throughout life could reduce the risk of heart failure, according to a study presented at the European Society of Cardiology 2021 Congress. Researchers from the U.S. National Institutes of Health reported that people that drink sufficient water every day have a reduced risk of the thickening of the heart’s left ventricle.

Their conclusion was based on the analysis of 26 years’ worth of serum sodium levels in 15,792 middle-age Americans. Higher serum sodium concentration in midlife was associated with heart failure and left ventricular hypertrophy 25 years later.

Few people meet daily hydration recommendations (54 to 71 ounces for women and 67 to 101 ounces for men). According to the researchers, when people drink less fluid, the concentration of sodium in the blood increases, and the body attempts to conserve water by activating processes known to contribute to the development of heart failure. “The findings indicate that we need to pay attention to the amount of fluid we consume every day and take action if we find that we drink too little,” says study author Natalia Dmitrieva.

As we awaken to the climate crisis, we are called to participate in its solutions. In addition to frequenting farmers’ markets, much can be done at the grocery store and in the kitchen. By adopting these easy practices incrementally, we’ll be living zero-waste lifestyles before we know it.

At the Grocery Store Food waste is environmentally problematic, producing a significant amount of greenhouse gases. Before entering the grocery store, plan meals for the week and build a shopping list to prevent overbuying.

Buy staples like nuts, beans, flours, grains, dried fruit and chocolate chips in bulk, carrying them home in reusable cotton sacks that can be purchased from artisans on Etsy.com. Some grocery stores offer paper bags in the bulk aisle; choose these over plastic and save them for subsequent uses.

Many of us have stopped drinking bottled water to ditch single-use plastics.

Consider expanding that effort by forgoing packaged products that can be made easily from scratch, including salad dressings, breads, hummus, nut milks, nut butters, jams, tortilla chips and granola.

Some food companies employ eco-friendly packaging, setting an example for the rest of the industry. Read labels not just for ingredients, but for packaging practices, too. For example, look for shelf-stable dried goods packaged in recycled cardboard boxes printed with vegetable-based inks. While loose tea is the most sustainable choice, we can also opt for compostable tea bag brands that don’t use strings, staples or individual wrappers.

In the Kitchen

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Drink More Water to Help Prevent Heart Disease

One of the most elegant and traditional storage solutions is the Mason jar. It’s an inexpensive, reusable, versatile option, not just for canning and preserving foods, but also for storing bulk pantry items or refrigerated leftovers.

While paper towels and napkins may be biodegradable, an Earth-friendlier choice is reusable washcloths and fabric napkins that are easily washed in the laundry. Avoid ones that come in plastic wrapping. Darker colors will hide stains better, but if they help save the planet, embrace the stains.

Several options exist to avoid plastic wrap and disposable plastic containers, including reusable silicone freezer bags, beeswax wraps, glass spray bottles and stainless steel canisters. Keep and reuse grocery store jars. Soaking them to remove the labels is easy.

A bristled, wooden dish brush is preferable to petroleum-based disposable sponges that come wrapped in plastic. They last longer, don’t produce as much bacteria and are capable scrubbers. Use bar soap to avoid plastic dishwashing liquid containers.

December 2021

17

Holy Smoke!

global briefs

Marine Crisis

Coral Reefs May Soon Be Just a Memory

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Tyler Eddy, a research scientist who co-authored a new study at the Memorial University of Newfoundland, says, “Coral reefs have been in decline worldwide. I think that’s pretty commonly accepted.

We didn’t necessarily know the magnitude of how much.”

The in-depth analysis reveals half of coral reefs have been lost since the 1950s. Climate change, overfishing and pollution are decimating coral reef cover, biodiversity and fish abundance. In another study, scientists with the Global Coral Reef Monitoring Network determined the world lost 14 percent of its coral between 2009 and 2018 alone.

Coral reefs provide habitat for fish and protection for coastal communities, and they generate billions of dollars for the fishing and tourism industries. Corals are extremely sensitive to changes in water temperature and acidity. The living polyps rely on zooxanthellae—algae that live in their tissue—to produce food the corals need.

When the polyps are stressed by changes in light, water temperature or acidity, they expel the algae in a process called bleaching. There is a brief time frame in which they can replenish the algae, but if corals are stressed for too long, their death is irreversible. “We are running out of time: We can reverse losses, but we have to act now,” says Inger Andersen, head of the United Nations Environment Program.

University of Rhode Island research published in Environmental Science & Technology Letters describes a new technique for measuring the presence of per- and polyfluorinated alkyl substances (PFAS) in indoor air, which found them in kindergarten classrooms, offices, laboratories and a home. We have known about toxic “forever chemicals” in food and drinking water, and it seems they are also ubiquitous in the air.

PFAS are a class of approximately 9,000 chemicals used to improve stain, water or heat resistance in products. The public health concern is that they don’t break down in the environment. PFAS accumulate in animals and humans and are linked to health impacts including cancer, birth defects and immune suppression.

The scientists think PFAS enter the atmosphere when compounds break off of treated products like coats or carpets and attach to dust. “It’s an underestimated and potentially important source of exposure to PFAS,” says study co-author and Green Science Policy Institute Senior Scientist Tom Bruton.

According to the Institute, schools and offices can protect students and employees by replacing carpeting, but that doesn’t prevent PFAS from entering via coats or shoes. Bruton writes, “As long as they continue to be used in products, we’ll all be eating, drinking and breathing PFAS. We need to turn off the tap and stop all unnecessary uses of PFAS as soon as possible.”

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The UK tech company Dendra claims their drone can plant two trees per second using artificial intelligence for guidance in an effort to re-green the Earth. Their ambitious goal is to plant 500 billion trees by 2060 with 400 teams of two drone operators and 10 drones per team. The plan would plant 10 billion trees per year 10 times more cheaply than planting by hand, especially in remote areas.

First, the replanting areas are identified using a combination of satellite images and drone-collected data.

Then, specialized drones carrying seedpods that contain a germinated seed and nutrients use pressurized air to fire the seeds into the ground once in proper position as determined by an algorithm. The seedpods penetrate the ground and start to grow when activated by precipitation.

The World Wildlife Fund estimates the planet is losing 27 football fields of forest every minute due to deforestation.

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Peaceful Settlement

Native Americans Win Historic Water Battle The Indigenous Confederated Salish and Kootenai Tribes have reached an historic $1.9 billion water rights settlement with Secretary of the Interior Deb Haaland, resolving thousands of tribal claims to waterways in Montana. The largest of its kind, this agreement authorizes funding to modernize the Flathead Indian Irrigation Project, a 1,300-mile network of aging canals. It also provides funding for habitat restoration and transfers control of the National Bison Range to the tribes. The dispute stems from the 1855 Treaty of Hellgate, which created the 1.25-million-acre reservation.

The agreement establishes a Flathead Reservation Water Management Board to govern water use within the reservation. Two members of the board will be chosen by the tribe, two will be chosen by the governor of Montana and a fifth will be chosen by the four appointed members. Tribal Chairwoman Shelly R. Fyant says, “Our elders continually remind us to protect our water, and this day marks the beginning of the water compact implementation that will protect the water for all generations to come.”

Ryan Rusche, an attorney for the tribes, says, “The settlement provides water to fulfill the purpose of the reservation, which is a permanent homeland for the tribes, while at the same time protecting existing non-Indian uses of water on the reservation where there is a significant irrigation-based economy.”

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December 2021

19

local insights

Ten Tips for Boosting Immunity Naturally

by Rudrani Banik, M.D. In these fluid times of the Covid pandemic, it’s important to continue to protect ourselves, our loved ones and our communities against this invisible enemy. Supporting the immune system boils down to 10 basics: 1. A Plant-Rich Diet Eating five cups of colorful fruits and veggies a day provides all the vitamins, minerals and phytonutrients the immune system needs to function well. Diversity in foods is important, so rotate various colorful fruits and veggies during the course of the week.

2. Immune-Boosting Foods A handful of roots, bulbs and spices are known to promote immune function.

These include ginger, garlic, red onion and turmeric, among others.

3. Probiotics The 100 trillion microorganisms that reside within us, collectively known as the gut microbiome, aid digestion and immune function and fight pathogenic invaders that can cause disease. Probiotics support the gut microbiome. While probiotic supplements are available, it’s even better to regularly eat a variety of fermented foods, such as kimchi, sauerkraut, pickled veggies, yogurt and kefir.

4. Immune-Boosting Botanicals Ancient traditions like Ayurveda and Traditional Chinese Medicine relied on herbs and botanicals for good health. Herbs such as ashwagandha, oil of oregano, echinacea and Sambucus nigra (elderberry) are still used today to support the immune system and fight infections due to common viruses and bacteria.

5. Plentiful Hydration Adequate hydration is the key to good health. It’s not just good for circulation, but also very important for detoxification. My thumbnail recommendation is at least an ounce of fluid daily per half-pound of body weight.

6. Adequate rest Sleep allows the body and mind to recharge and re-energize. It does wonders to strengthen the immune system. My general recommendation is seven to eight hours a night.

7. Movement Movement is critical to immune support. Try to move at least 30 minutes a day, whether it’s low impact and gentle, such as walking, stretching or yoga, or more intense and aerobic, such as running, biking or swimming.

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8. Stress Management Too much stress makes us more susceptible to infections. There are many ways to mitigate stress through meditation, music, gardening, reading or other practices that encourage a state of relaxation and joy. Practice some form of stress reduction at least 10 minutes a day.

9. Social Interactions Maintaining social interactions can be challenging in a pandemic, but it’s important to our mental and physical health. Fortunately in the digital age, it’s easy to stay connected.

10. Supplements My top picks for immune-boosting supplements are vitamins C and D, zinc, selenium, probiotics, oil of oregano, elderberry, a mushroom blend, N-acetylcysteine, quercetin and ashwagandha.

When purchasing supplements, look for brands labeled “pharmaceuticalgrade.” I use an online pharmacy called Fullscript (us.Fullscript.com), which vets all manufacturers prior to offering their products.

Together these strategies can help strengthen the body’s immune reserve and protect it against Covid and other illness.

Rudrani Banik, M.D., is an integrative ophthalmologist and the founder of Envision Health NYC, located at 136 East 57th St., Ste. 1502. For more information, visit RudraniBanikMD.com.

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The Art of Not Getting Sick (Part Two)

by David Pollack, DC

Note: Part one of this article ran in the October 2021 Natural Awakenings.

To access that magazine online, click on Issues at NYCNaturalAwakenings.com.

In October we discussed the three most popular nutraceuticals for immunity, from a functional perspective. Not just Do I have enough vitamins? but How do I get them, how do they work, and what might it mean internally if they don’t?

This month we’ll talk about how to supercharge the most body’s most underappreciated system—the lymphatic system—to achieve higher immunity overall.

The Body’s ‘Sewer System’ The lymphatic system is best described as the body’s sewer system. The waste from our organs, tissues and cells drains into the lymphatic system, which is a set of glands and vessels (like our blood vessels) that run throughout the body, from our brains to our feet.

The stuff our body makes is quite toxic, so it’s very important that our cells and organs aren’t sitting in this inflammatory stew. Sometimes our lymphatic system becomes clogged. This is called lymphatic congestion. If our body can’t drain its waste, it can’t function properly and will be ill-prepared to fight infection by bacteria, viruses or fungal invaders.

If we are constantly inflamed, our immune system will become fatigued from constantly trying to repair the damaged tissues. Our cortisol levels will become elevated, further over-activating our immune response. The result is stress, weight gain, poor sleep and moodiness, among many other reactions.

Bad and Good Fat The lymphatic system is also the highway for fat transportation—which means lymphatic congestion can stop weight loss in its tracks. We can diet, we can exercise, but it won’t matter. Fat is absorbed into the lymphatic system during weight loss, and if that system is congested, there’s nowhere for the fat to go.

Even more important, lymphatic congestion blocks the health benefits of “good” fats.

These fats are used by our nervous system; our brain and nerves are mostly made of good fat. Our heart requires omega 3s, healthy fatty acids, to beat properly and keep on pumping. Our skin is made of fat. (Moisturizer is usually just synthetic fat we slather on as temporary nourishment.) Omega 3s and fish oils also lower inflammation. When the lymphatic system is clogged, it can’t transport these healing fatty acids. Thus we are constantly inflamed, and our immune system stays in overdrive.

Reasons for Lymphatic Congestion The lymphatic system serves as the major highway for our white blood cells. Lymph is a soup of white blood cells (think pus—yuck), fat and cellular wastes. This stuff is like peanut butter. It’s really thick and has a tendency to clog, particularly at the big joints, such as behind the knees, elbows, hips and shoulders.

Our lymphatic system drains back into our bloodstream just under our clavicle, or collarbone. This is the most common area of congestion. Any physical injury to the shoulders, lower neck, upper back or ribs can create a physical blockage to the area through compression or impingement. This type of issue requires direct physical correction to decompress the area.

A second common reason for lymphatic congestion is chronic digestive problems of any kind. (Gallbladder issues, in particular, are notorious for causing lymphatic congestion.) Repairing the digestive problem is critical to successfully improving lymph flow. Some lymphatic massage will likely also be required.

A third reason, though there are many more, relates to chronic stress or anxiety.

There are various ways these issues intertwine, but the simplest explanation is that when we’re stressed, we tend to breathe shallowly, with our shoulders and upper chest.

Typical yoga breathing is normal breathing, which happens to be the major “pump” for moving lymph: Abdominal breathing creates a vacuum. In addition, when we’re chest and shoulder breathing, we tighten the muscles around the clavicle—the number-one cause of lymphatic compression.

Warning Signs For readers wondering how to know if their lymphatic system is congested, here’s my answer: If you are tired, achy and have brain fog, it’s likely. If you have chronic digestive problems, it’s likely. If you have had any injuries to the neck, shoulders, upper chest or ribs, it’s likely.

We generally hear of the lymphatic system only in relation to cancer, but this underloved body system is important for many reasons. It is second only to the digestive system in its influence on immune prowess.

Dr. David L Pollack is founder of Pollack Wellness Institute, in Commack, NY. For more information, contact him at 631861-HEAL(4325) or davidpollackdc@ gmail.com, or visit PollackWellness.com.

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December 2021

21

local insights

Promoting Health and Wellness with Chiropractic Wantagh chiropractor discusses eleven lesser-known benefits of regular care A nutritious diet and regular exercise aren't the only factors affecting health and wellness. Regular chiropractic visits can help reduce the risk of illness, ease the pain of chronic conditions and even lower stress, says Gina Marino, DC, owner of the Center for the Alignment of Body, Mind and Spirit, in Wantagh.

Gina Marino, DC

“Chiropractors don’t just treat back and neck pain,” Marino says. “In fact, chiropractic offers an excellent way to maintain your health and avoid conditions and illnesses that can affect your quality of life.”

Among the many reasons patients choose to receive chiropractic care is that they are looking for a natural, holistic, noninvasive, drug-free alternative to ease their symptoms and restore their health, she says. She notes several lesser-known but important benefits of regular chiropractic care: 1. A healthier immune system: “Misaligned vertebrae in your spine or neck can press on the nerves that serve the immune system, interfering with its ability to fight illness,” Marino explains. “Spinal adjustments, a common chiropractic treatment, realigns your vertebrae and improves your resistance to diseases and infections.”

2. No more pain: Unlike prescription and over-the-counter pain relievers, chiropractic isn't a temporary fix for pain, she says, adding, “Treatments target the source of the problem, wherever it is, eliminating or reducing pain and preventing it from reoccurring.”

3. Improved balance: Poor balance is more common in senior citizens but can affect people of any age, leading to falls and serious injuries. According to Marino, chiropractic treatment enhances the function of nerves involved in balance control, improves gait issues, and corrects imbalances that can cause misalignments in bones, joints and muscles. “Improving balance with chiropractic care can also help improve your sports performance and reduce your risk of injuries,” she says.

4. Natural headache and migraine relief: For people who suffer from frequent tension headaches or migraines, chiropractic treatments can relax tight muscles in their head and neck and keep the vertebrae in their neck properly aligned, Marino says. With consistent treatment, she helps patients reduce the number of days per month they experience headaches.

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5. Excellent posture: Most people don't think about their posture when they work on their laptop or send a few texts on their phone. But the cumulative effects of poor posture can strain the muscles and bones in the back, neck, shoulders and hips, causing pain and headaches, Marino says. “Chiropractic care realigns the joints, improves posture and corrects imbalances.”

6. Fewer age-related aches and pains: Aging can take a toll on the body, causing arthritis, bulging discs, decreased flexibility, poor range of motion and other problems. “We offer a variety of treatments that can help you manage age-related issues,” Marino says.

7. Less stiffness: Spinal adjustments, spinal mobilization, softtissue mobilization and massage are among the treatments Marino offers to reduce the stiffness and inflammation that can make joints feel tight.

“Regular treatment is a simple way to keep your joints and muscles loose and flexible,” she says.

8. Better gastrointestinal health: Marino offers natural solutions to address stomach pain, constipation, diarrhea, heartburn and gas. “Treatment is aimed at relaxing abdominal muscles and easing pressure on the nerves that travel to your stomach and intestines,” she says.

9. Lower blood pressure: High blood pressure stresses the arteries and your heart, increasing the risk of heart attack, dementia and heart and kidney disease. “Lower blood pressure is one of the lesser-known but very important benefits of chiropractic care,” Marino says. “High blood pressure could be related to an alignment problem in the neck in some cases. Medical researchers at the University of Chicago found that spinal manipulation resulted in a significant drop in blood pressure in people who had misaligned vertebrae in their necks.”

10. Natural stress reduction: “Stress may be unavoidable, but it doesn't have to take over your life,” Marino says. Chiropractic treatment relaxes the nervous system, loosens tight muscles and triggers the production of endorphins, the hormones that ease pain and improve mood.

11. Better sleep: According to the American Academy of Sleep Medicine, 30 to 35 percent of Americans experience brief periods of insomnia, 15 to 20 percent develop symptoms that last less than three months, and 10 percent develop chronic insomnia. “It’s difficult to fall asleep and stay asleep if you’re in pain or feel stressed,” Marino says. “Chiropractic care relieves insomnia naturally, helping you get the sleep you need.”

The Center for the Alignment of Body, Mind and Spirit is located at 2050 Wantagh Ave., Wantagh, NY. For information or appointments, call 516-221-3500 or visit Align-Me.com.

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Dr. Rizvi offers a full range of Dental services, treating both adults and children. In association with Dr. Norman Bressack, Dr. Rizvi provides all of Dr. Bressack’s services as well as: • Metal Free Braces – Clear Aligner Therapy • Metal Free Zirconia Implant Placement • SMART Certified Safe Mercury Removal

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December 2021

23

The Power of Gathering in Community

by Linda Sechrist

H

ad the intellectual achievements of human culture evolved during a revolution based on living systems in the natural world rather than one of rapid industrial growth and resource consumption, we might be experiencing interconnectedness instead of divisiveness during this time of social and ecological crisis.

A nature-focused revolution embracing humans as an integral part of the Earth’s natural systems would have instilled a deeper understanding of the wonders of the human body as a living system imbued with inner intelligence, as well as the intelligence of the non-human living world. This perspective, held by Native Americans, would have helped to create sustainable human communities that flourish by connecting, collaborating, cooperating and communicating.

With such approaches as wisdom circles, story circles, power of eight intention circles, support groups, prayer circles and dialogue circles exploring conflict solutions, Western minds are just beginning to comprehend how small-community experiences of fellowship and communion can assuage feelings of separation and isolation, and create inner experiences of wholeness and belonging.

Mentoring Each Other Although not always sharing a common geographical location, 24

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small communities formed around common interests and shared values enable emotional healing. The ManKind Project (MKP), which describes itself as a “men’s community for the 21st century,” has more than 1,000 peer-facilitated groups in 22 countries in which men mentor each other through their life passages.

“In our MKP communities, there’s a sense of shared commitment and the shared values of accountability, authenticity, compassion, generosity, integrity, respect, leadership and multicultural awareness, along with a shared vision pointing us in the direction we want to go together,” says Boysen Hodgson, MKP-USA communications director. “While MKP’s mission statement informs our work, in New Warrior Adventure training, each man creates a personal mission statement. Mine is, ‘I transform culture by designing change, building bridges and co-creating space for connection.’”

According to Hodgson, when a man shares how he hears his inner voice for the first time along with his story in another man’s story, he becomes aware of his interior capacities and cultivates internal and external listening skills. By sharing personal stories, men experience epiphanies that can result in connections and bonding.

Douglas Bonar, a 35-year veteran of mental health counseling and owner of A Center for Wellness, in Pinellas Park, Florida, has been facilitating men’s groups for 22 years. Men and occasionally women that have been court-ordered to undergo counseling with

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Circles of Healing

Bonar for 29 weeks after their incarceration learn the value of growing together in community. “I initiate the uninitiated who’ve never heard about the powerful impacts of respectful, attentive listening without judgement, giving/receiving feedback and support, and learning about successes and failures in the company of community,” says Bonar. “Actively engaging the minds, hearts and energy of people participating in community makes experiencing emotional healing possible. Feeling truly heard and deeply listened to and comprehending life from a multisensory human perception and a sense of oneness can lead to understanding that we are never alone, the universe is alive—conscious, intelligent and compassionate.”

More about progress than perfection, Bonar’s unique Roots and Wings Way of Wholeness approach to healing in community tills the soil of an inner world and plants seeds via the introduction of guidelines for creating authentic power, spiritual growth, levels of consciousness, coherence, the realization of one’s true self as more than an enculturated personality, the Noetic experience of oneness, humans as energetic beings, emotions as energy in motion and a coherent energetic field that the HeartMath Institute notes creates synchronization, or entrainment, between the heart and mind, as well as a sense of unity.

Sharing Sacred Space Jean Shinoda Bolen, a Jungian psychiatrist, activist and author of Moving Toward the Millionth Circle: Energizing the Global Women’s Movement, encourages everyone to follow a path with soul and take on a personal assignment that contributes to change, while relying on the support of circle communities of like-minded individuals. “Fundamental principles applicable to any group include creating sacred space, listening with compassion and for wisdom, speaking from the heart and personal experience, inviting silence and reflection when needed, taking responsibility for your experience and your impact on the circle, keeping the confidence of the circle and making decisions when needed by consensus,” says Bolen, whose active events include a prayer circle and another

with women she has been together with since the 1980s.

“The more frequently a circle meets to fully witness one another’s life stories, including all the changes and crises, a growing trust and heart connection occurs and a coherent energy field is created,” says Bolen. At the beginning of her circle gatherings, upon hearing the tone of a Tibetan bowl, she says, everyone immediately drops into coherence; a state of connectedness in which the whole is greater than the sum of the individual parts.

Cultivating Deep Listening As the host of New Dimensions, a nationally syndicated radio program that addresses cultural shifts, Justine Willis Toms has deeply explored interconnectedness with some of the greatest minds on the planet, including the Dalai Lama and physicist David Bohm.

Referring to her circle communities as “friends of the heart,” she enthuses, “When I am deeply listening to another or speaking authentically aloud in a circle of trust, I get to hear myself in a way that I don’t if I’m only listening to what is in my head.”

Recalling a tumultuous time in her life, Toms relates a profound healing experience that occurred in a circle community in which she and her husband had been participating since the 1980s. “This particular circle usually gathers for an entire weekend. On one, I arrived in deep distress—so much so that on Friday I began pouring out my fears, anxiety, blame and judgements. I raged through the night and didn’t stop until after breakfast on Saturday, when I felt complete, totally heard, emotionally healed and revived.”

From a sense of peace and clarity, Toms knew that healing occurred because of the circle’s capacity for deep listening. “We know and trust the true genius that each of us is, and we know how to not be afraid for each other when life is in a rollercoaster cycle and we’re at the bottom, but don’t want to pull the brake because we’ll never have the momentum to go back up. This is the power of a circle of friends of the heart who love you,” says Toms, who shares a favorite African saying, “‘A friend is someone who knows your song and sings it to you when you have forgotten it.

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Those who love you are not fooled by the mistakes you’ve made or the dark images you hold about yourself. They remember your beauty when you feel ugly, your wholeness when you are broken, your innocence when you’re feeling guilty and your purpose when you are confused.’”

Connecting through Common Emotions Physician Jennifer Phelps, owner of Phelps MD Integrative Medicine, in Redding, Connecticut, is a trained facilitator of small groups who has worked in communities traumatized by natural disasters and human-caused catastrophes in her role as a faculty member of the Center for Mind-Body Medicine, in Washington, D.C. “Where individuals listen to the grief and loss of others, emotional healing can be quite profound. Sharing stories in community, we learn we’re not alone and isolated, but rather related and connected in our human emotions,” says Phelps, adding that in groups of fewer than six people cohesiveness dissipates, leaving only conversation and cross-talk.

The process of human and community development unfolds from within each person, relationship and community. According to Cate Montana, of Kula, Hawaii, author of The E-Word: Ego, Enlightenment & Other Essentials, awakening to the illusion of separation, which can happen in community, sparks healing.

“The persona of an individual as only a body and mind is the big sleep,” advises Montana, whose life work has been about waking people up to the truth of their essential spiritual nature and giving them tools for a more fulfilling life.

Having experiences of fellowship and communion with likeminded people can make it possible to observe and understand how ego and mind function, and to become aware of crippling social programming which fragments, separates and divides us.

Experiencing a sense of wholeness in such an environment allows for healing naturally on many levels.

Linda Sechrist is Natural Awakenings’ senior staff writer. Connect at LindaSechrist.com.

Ideas for Starting and Maintaining a Circle

by Justine Willis Toms When I tell someone that I’ve been meeting in a circle with the same people for more than three decades, they invariably ask, “How can I have that in my life?” They are eager to hear my stories, but feel overwhelmed about how to start a circle of their own.

While those first steps feel like the biggest steps, they are really baby steps.

Best Practices for Circles These agreements have helped circles to function more successfully for all participants.

Three-step advice: 1. Make the commitment and write it down 2. Put out the call 3. Be consistent

n Consider it a sacred space n One person speaks at a time n Speak and listen from the heart

Step One: Set forth a clear intention.

Years ago, I learned from Rev. Mary Manin Morrissey that everything is born twice: first in the imagination and then into the world. In the beginning, you will not know all the details, but you need to be clear in the overall intention of starting a circle and meeting regularly. Instead of saying, “Having a circle in my life is a good idea,” say, “It’s as good as done; I’m going to make it so no matter what.” Then write it down. This anchors it into the world of manifestation.

n Encourage and welcome diverse

points of view

n Listen with discernment instead

of judgment

n When in doubt or need, pause and

silently ask for guidance

n Share leadership and resources

Step Two: Put out the call.

After making the inner commitment, you need to tune into other people that want to travel with you. It doesn’t take a lot of people to begin; one or two others will be fine.

Talk to a friend about this idea. You may feel awkward at first, but be assured there is a field of energy holding you—humans we have been circling since the dawn of history.

If people turn you down, do not be discouraged. Trust that the perfect people will begin to show up. It is my experience that if even two people meet using circle principles on a regular basis it acts as an attractor for others.

n Decide together how decisions

Step Three: Meet on a consistent basis.

Put your circle time in your calendar as an important event. Keep this commitment just as you would a medical or dental appointment. Show up and keep the appointment even if you are the only one. There will be times when you feel too tired to go. Go anyway. Afterwards, you’ll be truly delighted you went. Being sporadic in your meeting time will create a “leaky container”. Meeting consistently builds a powerful and vitalizing bond.

n Speak from your own experiences

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NYCNaturalAwakenings.com

will be made

n Work toward consensus

when possible

n Offer experience instead of advice n Decide together what is to be held

in confidence

and beliefs rather than speaking for others

n Open and close the circle by hear-

ing each voice (Check-ins and check-outs)

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Modern medicine regards the symptoms as the disease itself, treating them with immunosuppressive drugs. This makes these diseases chronic.

The lymph cells are made in the bone marrow. Then they migrate into the huge area of ​​the intestinal mucosa, where they learn in an infinite number of cell nests to distinguish what is foreign and what is their own, what is harmful and what can be tolerated. Due to widespread false nutrition, the environment in the

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December 2021

27

healing ways

Amp Up Immunity Proven Boosters for Good Health

foxyliam/AdobeStock.com

by Ronica O’Hara

A

s we head into the holidays, a gift that many of us wish for is a strong immune system to protect us not only from serious illness, but also from wintry coughs and sniffles. Robust immunity rests on three pillars, research shows: getting at least seven hours of sleep a night to allow immune functions to reboot; daily exercise to stimulate the production of white blood cells that fight off harmful bacteria and viruses; and plant-based foods to supply the antioxidants and phytochemicals needed to reduce inflammation and keep cells humming happily.

In addition, we can enhance immunity by adding specific adaptogens and mushroom powders into our daily routine. These study-proven substances perform specific functions in the immune system that boost our resistance to illness. As powders, they can be easily added into drinks or foods, and they can also be taken as tinctures or pills.

Modulating Immunity with Adaptogens Used for millennia in China and India, adaptogens are plants 28

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that keep the body in balance by helping it adapt to stress. They interact with the hypothalamic-pituitary-adrenal axis, a complex system of glands, hormones and receptors that helps manage homeostasis, stress responses and energy metabolism. “Adaptogens are a great way to boost immunity, especially if you are constantly sick and run down due to feeling stressed,” says Heather Hanks, a Plymouth, Michigan, nutritionist with USA Rx. Adaptogens typically take two or three weeks to become effective; follow package directions for proper dosage.

Astragalus (Astragalus membranaceus), an herb called locoweed in the U.S., boosts immune function by increasing natural killer cell activity and enhancing the function of macrophages, the “immune sentinels” that reside in tissues. A recent review suggests that long-term use of astragalus might help prevent colds, and taking it for up to six weeks may relieve seasonal allergy symptoms such as runny nose, itching and sneezing. It has also been shown to improve recovery after illness, disease or prolonged stress and to help post-chemotherapy patients regain health.

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Polish researchers found that rowing team athletes given 500 milligrams of astragalus root extract each day for six weeks had immune systems that recovered faster after strenuous exercise.

Panax Ginseng, a perennial plant from East Asia, keeps the immune system in balance by regulating its components, including macrophages, dendritic cells and both T and B cells. It improves resistance to illness and microbial attacks, helps counter stress, controls inflammation, improves cognitive functions and has been found effective in the treatment of cancer, neurodegenerative disorders, insulin resistance and hypertension.

YOUR VISION IS PRICELESS Preserve, protect, and restore it

Tulsi (Ocimum tenuiflorum), also known as holy basil, “enhances the immune response, protects the body against bacterial and viral infection and promotes clear and comfortable breathing,” says Ameya Duprey, a certified Ayurvedic practitioner in Nevada City, California. Studies show that it also helps prevent liver, kidney and brain injury by protecting against the genetic, immune and cellular damage caused by pesticides, pharmaceuticals and industrial chemicals.

The Marvel of Medicinal Mushrooms Used medicinally since at least 3,000 BCE, certain mushrooms have been found to have antimicrobial, anti-inflammatory, cardiovascular-protective, anti-diabetic, liver-protective and anticancer properties. They are usually not cooked, but rather taken as a powder that can be added to foods like smoothies, cereals and stir-fries.

Reishi mushrooms increase the activity of killer cells and lower inflammation in white cells, warding off infections. “They are used by cancer patients, as they support a healthy immune system, have antioxidant properties and may prevent or treat infections,” says Linda Strause, Ph.D., an adjunct professor of human nutrition at University of California San Diego, whose husband with brain cancer was encouraged to take the mushrooms as a supplement.

Cordyceps (Cordyceps sinensi) is harvested from the larvae of caterpillars in the high Himalayas. In a randomized, eight-week Korean study of 79 adults, supplementing with 1.7 grams of cordyceps extract daily led to a significant 38 percent increase in the activity of natural killer cells that protect against infection. It has been used traditionally to treat fatigue, sexual dysfunction, asthma, kidney problems, high blood pressure and weak hearts.

Turkey tail (Trametes versicolor) contains a compound called polysaccharide-K that stimulates the immune system. It also acts as a prebiotic, which promotes the health of the gut microbiome, a key player in immunity. A Harvard Medical School study of 22 healthy people found that taking 3,600 milligrams of polysaccharopeptide extracted from turkey tail mushrooms each day led to beneficial changes in gut bacteria and suppressed the growth of problematic E. coli and shigella bacteria.

Health writer Ronica O’Hara can be contacted at OHaraRonica@ gmail.com.

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29

conscious eating

The Sweet Danger of Sugar ways to enjoy healthier holiday fare

by Christy Ratliff

azurita/AdobeStock.com

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hocolate Santas, decorated cookies and other sweet confections are ingrained in our holiday traditions, yet sugary food does little to actually make us feel merry and bright in the long run.

A high-sugar diet increases the risk of high blood pressure and cholesterol, inflammation, weight gain and weight-related conditions such as Type 2 diabetes, heart disease and stroke. It can also contribute to tooth decay and acne. “Most high-sugar foods are ‘treats’ and are not intended to be high in nutrition or consumed instead of healthier foods,” says Shelley Maniscalco, registered dietitian and CEO of the consulting firm Nutrition on Demand, in Arlington, Virginia. “When we have too many foods that are what we call calorie-dense versus nutrient-dense, we run the risk of displacing healthier foods, and, therefore, under-consuming key nutrients.”

This can impact mental health and impair the body’s ability to manage stress. “When we eat nutritious foods, and our gut is healthy, we obtain necessary nutrients to create neurotransmitters, which are key to optimal mental health,” explains Maggie Roney, a licensed counselor and certified functional medicine provider in Wylie, Texas. “There’s mood-stabilizing serotonin, which is a precursor for melatonin, needed for sleep; dopamine, involved in pleasure, focus and motivation; and GABA, which provides a calming effect that can help with stress and anxiety. All of these require amino acids, zinc, iron, vitamin D, magnesium, copper and B vitamins.”

In moderation, sugar is not necessarily detrimental to our health and well-being, but differentiating between naturally occurring sugar and added sugar is key to finding a middle ground. “New changes in the food label allow consumers to more easily identify sources of sugar in foods,” Maniscalco says. “Many healthy foods naturally contain sugars, such as fructose in fruits and lactose in dairy products. These natural sugars don’t need to be avoided. When checking the label, look for amounts of added sugars and choose the options that have less.”

Foods and beverages with added sugars are now required to list the number of grams and percent daily value for added sugars on the nutrition facts label. For example, a container of yogurt with fruit on the bottom might list total sugars at 15 grams (g), including 7 g of added sugar, which means 8 g of naturally occurring sugars.

NYCNaturalAwakenings.com

Hidden sugars are often found where we least expect them.

–Ricardo Díaz In a society long obsessed with counting calories, we may assume we’re making smart choices with low-fat, non-fat, reduced calorie or light versions of grocery items. But, the amount of added sugar is actually higher in low calorie versions of a wide variety of foods because sugar is used to compensate for the loss of flavor from fat. “Sugar tastes good and balances out other flavors, so many foods that we wouldn’t consider sweet have added sugars,” says Colleen Tewksbury, Ph.D., bariatric program manager and senior research investigator at the Hospital of the University of Pennsylvania. “Common products include pasta sauce, cereal and salad dressing. Reading food labels looking specifically for added sugars is key to finding these foods.”

“Hidden sugars are often found where we least expect them,” adds Ricardo Díaz, chef and registered dietitian nutritionist at the

New York-based nonprofit Wellness in the Schools, which works to improve nutrition in school lunches. “Many savory or salty foods tend to have added sugars, such as tortilla chips, popcorn, jerky and frozen prepared foods. Check your labels and compare between products on the supermarket shelves to find the healthiest pick for you and your loved ones.”

“Often, we think of eating in ‘all or nothing’ terms. When we cut out foods we enjoy, it often backfires and we end up overeating them in the end when our willpower runs out,” Maniscaclo says.

“I would really encourage mindfulness in eating so that individuals can enjoy treats in moderation and feel satisfied by them so that there’s less need to over consume. Also, being physically active year-round is a great habit to get into and can create more space in the diet for treats.”

As we implement these small but significant low-sugar strategies, we’ll be rewarded with better physical and emotional health all year long. That’s something to celebrate.

Christy Ratliff is a professional health and wellness writer based in Central Florida.

Tips to Eat Less Sugar

brent hofacker/AdobeStock.com

Shelley Maniscalco, MPH, RD: Eat fruit. Most are naturally sweet and provide healthy nutrients without a lot of calories. As an added bonus, the fiber and water content in fruit helps with feeling satiated.

Add spices and fresh herbs. Studies show that adding them enhances flavor, and it also lowers the use of such unhealthy nutrients as added sugars, sodium and saturated fats.

Colleen Tewksbury, Ph.D., RD: Choose plain yogurt, as it contains no added sugar. Top it with fresh fruit, cinnamon or nuts. Choose yogurt that contains live and active cultures, as these promote gut health and boost immunity.

maxim khytra/AdobeStock.com

Nearly a quarter of added sugars consumed come from sugar-sweetened beverages such as sodas and fruit drinks, even more than from desserts and sweets. A simple way of reducing added sugar is reducing intake of sugar-sweetened beverages. Three approaches are: setting a frequency goal (limit to x times per week); setting a portion goal (limit to x ounces per day); or setting a substitution goal (replace sugarsweetened beverages with sugar-free options).

Jennifer Martin-Biggers, Ph.D., RDN: To reduce sugar intake, as with any other new habit or behavior change, it’s important to set manageable goals and set new ones as you go.

Another way to support dietary changes is through supplementation. The mineral chromium, in particular in the form of chromium picolinate, has been shown in clinical studies to reduce food cravings. ronstik/AdobeStock.com

marilyn barbone/AdobeStock.com

Chef and dietitian nutritionist Ricardo Díaz: Swap out fruit juice cocktails and fruit juice concentrates for whole fruits and 100 percent fruit juice. Fruit beverages rely on added sugar to provide much of their sweetness.

Choose whole grains over enriched grains.

Include a variety of whole grains in your diet, such as oats, brown rice or whole-wheat pastas and breads.

To maximize fiber intake, pick products labeled “100% Whole Grains” over labels stating “Whole Grains” or “Multigrain”.

Make your own baked goods. Besides controlling the amount of sugar in your treats, baking at home is a great way to get your youngest family members involved in cooking.

Film Suggestion: Watch That Sugar Film, a 2014 Australian documentary/drama directed by Damon Gameau at WatchDocumentaries.com/ that-sugar-film. According to New York Times film critic Daniel M. Gold, “The food-doc shelf is crowded with good-for-you movies, including Fed Up, Fast Food Nation, Food Inc. and, yes, Super Size Me. That Sugar Film is a worthy addition, entertaining while informing.”

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green living

Greening the Holidays How to Celebrate Sustainably

tanyajoy/AdobeStock.com

by Sandra Yeyati

W

ith every record-setting storm and catastrophic fire, more people are realizing that we are embroiled in a climate crisis. Consider this holiday season as an opportunity not just to make sustainable choices, but also to take strategic action that positively impacts the planet and inspires friends and family to join the environmental cause. Whether that means modifications to the holiday dinner, eco-friendly decorating tactics or responsible gifting, every environmental choice can be a teaching moment or conversation starter. Together, we can make a difference.

Eco-Friendly Holiday Dinner Growing fruits and vegetables is generally kinder to the Earth than the industrialized production of meat, which pollutes the environment and mistreats animals. Hosting a vegetarian holiday feast with locally sourced, organic produce is a great way to support regenerative farming systems, slash transportation emissions and introduce guests to new culinary traditions. If meat is a must, opt for sustainably wild-caught salmon or shrimp and pastured, organic turkey or chicken over beef, as cow production leads to significant methane emissions.

To conserve energy, use the oven or stove sparingly, opting instead for recipes that employ crockpots, air fryers, pressure cookers, outdoor barbecues or the microwave. For both health and environmental reasons, gently encourage smaller meat portions and fill 32

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the plate with scrumptious side dishes.

After the party, leftovers can be sent home with guests, turned into next-day lunches and soups or frozen for later use. Compost scraps to keep them out of the landfill.

Responsible Gift Wrapping Eliminating wrapping paper, bows, ribbons and greeting cards from the holiday equation is a great zero-waste lifestyle choice.

Gifts can just as easily be wrapped in fabric, scarves and cloth napkins, or presented inside a reusable shopping bag. Another alternative is to use wrapping materials and greeting cards that are biodegradable, from recycled origins or certified by the Forestry Stewardship Council (fsc.org) to ensure they did not contribute to deforestation. Avoid papers with glitter, foil and other decora-

tions that may contain nonbiodegradable, petroleum-based elements. Glitter is usually made from plastic, contributing to the microplastics problem. When recycling, remove tape, bows and ribbons.

Earth-Friendly Holiday Decorations The most eco-friendly Christmas decoration is a potted, living tree that can be decorated and exhibited indoors during the holidays and planted in the garden afterwards. A mini-rosemary tree is also a fragrant tabletop alternative. Opt for LED string lights, which use a fraction of the energy that traditional lights require.

With the help of online instructional videos, families can come together to craft decorations out of biodegradable, recycled and consumable materials, including tree ornaments made of reclaimed wood or soda can tabs; garlands of popcorn, dried fruit slices or cinnamon sticks; wreaths and centerpieces studded with pine cones, herb branches and flowers from the garden; and candles made with essential oils and soy wax.

The home will smell festive, fresh and healthful.

butterflies and other pollinators—greenthumb gifts like herb planters, wildflower seed packets, garden tools, utility gloves and vegetable-growing instruction books.

Reusable Gifts that Ditch the Plastic These reusable gifts make it easy and fun for recipients to be kind to the planet year-round by reducing our devastating dependence on single-use, nonbiodegradable plastic that pollutes the environment and harms aquatic wildlife.

n Straws made of stainless steel, organic bamboo, silicone, biodegradable paper or glass n Water bottles and insulated containers made of stainless steel or glass n Food bags, wraps and bowl covers made of beeswax, silicone, cotton or canvas n Stainless steel plates and bamboo utensils for sustainable picnicking n Zero-waste shampoo, conditioner and body wash bars Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

Thoughtful, LifeAffirming Gifts Environmentally responsible holiday shopping takes many forms. Some people pledge to buy nothing during Christmas and instead donate their holiday budgets to families in need. Others set out to buy gifts they know the recipient wants or needs to avoid waste. They shop at local, small businesses and choose durable, repurposed, easily repairable and upcycled items.

Thoughtful gifts that affirm a commitment to the planet are electric bicycles and comfortable hiking shoes to encourage slow transportation and healing walks in nature; solar-powered devices and chargers in support of renewable energy; consumable items and foods that won’t clutter the home or landfill; services and experiences that don’t need to be gift wrapped; and donations to environmental charities that are meaningful to the recipient.

Consider gifts that encourage loved ones to grow their own fruits, vegetables and herbs; plant shade trees in their backyards; and nurture flowering plants that support bees, December 2021

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wise words

Thomas Moore on the

Art of Soulful Listening

by Marlaina Donato

What inspired you to write Soul Therapy?

Our entire body continually vibrates at a subtle level, moving energy and information through our connective tissues.

We need more therapeutic conversations in all areas of life, and my book is for the ordinary person, as well as the professional therapist. We could talk to each other with the intention of befriending and offering useful care. Medicine is in need of an injection of this therapeutic talking and listening to add soul and spirit to an otherwise materialistic approach to the human being.

The L.I.F.e. SySTem

scans nearly 7,000 energy patterns. By identifying which energy vibrations are out of balance, the system can put them back into harmonic balance, allowing your body to return to a state of rest and healing.

What is soul therapy in modern times?

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T

homas Moore, New York Times bestselling author, Jungian-based psychotherapist, musician and former monk, has been an advocate for conscious living since authoring his first book, Care of the Soul: A Guide for Cultivating Depth and Sacredness in Everyday Life. Twenty-three books later, Moore breaks ground with his latest release, Soul Therapy: The Art and Craft of Caring Conversations, in which he invites therapists, psychiatrists, spiritual directors, ministers and caregivers to cultivate deeper connection based on soulful listening. His timeless wisdom inspires all of us to live from a state of spirituality and conscious wonder so that we might bridge the chasm between cultural, political and personal differences.

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photo by Simone Anne

Now Offering

The ancient Greeks wrote extensively about the soul. Their word was psyche, so it takes very little effort to see how psychotherapy is about caring for the soul. The ancients felt that the soul’s natural home is in the “underworld”, and soul therapy sees it the same way. We are not interested in causing behavior changes or finding explanations for current problems. These don’t go deep enough. They do not touch the underworld, or deep narratives and memories of a person. For example, if a person complains that he eats too much, then we might go deep and see if the underlying issue is a failure to nourish his life and person. We look for metaphors and layers of meaning. We don’t want change for the sake of change. We don’t necessarily expect a person to feel better or be better adjusted to life. We stay close to the symptom, like eating too much, and hope to see it fulfilled at a deeper level, truly nourishing your life.

What soul work is required of the helper to be able to address the needs of others?

The helper in soul therapy has to learn to

observe carefully, and at a deep level, the narrative or story being lived out, often unconsciously, in a client. The arts, mythology, alchemy, dreams—these can all give hints about the deeper story being lived. The soul therapist does not give much advice, if any, and doesn’t try to figure a person out. He or she stays close to the symptoms to see what the pain and confusion are all about. A person gets to know better the desires and fears that motivate him, without judgment or agenda. You try to see where the soul might have been wounded or not cared for.

Why do you think there is a perceived increase in anxiety and depressive disorders?

Our underlying philosophy or way of seeing everything is based on quantified studies, brain and laboratory research and the need to explain and define everything.

There is no room for mystery and its language, which is poetic and metaphorical.

The soul suffers.

How can we truly listen to others and cultivate authentic presence?

Today we often debate rather than converse. We want to win arguments rather than gain deep insight. You listen well only when you find peace in yourself and give up the need to be always right.

What gives you hope for humanity?

In spite of all our problems today, I am an optimist. Humanity is very slowly evolving into a more humane community of Earth beings. We have a long way to go. I see our young people today, many of them impatient to create a different kind of global culture, one that has the courage and vision to deal with our ecological crisis and create a peaceful political planet. They are not plagued with cynicism or despair. We can’t give up our idealism and surrender to pessimism. The world has always had deep troubles. The challenge should bring out all our creativity and passion for life.

Marlaina Donato is an author and recording artist. Connect at WildFlowerLady.com.

December 2021

35

fit body

Holiday Zen

Stress-Free Fitness and Self-Care

by Maya Whitman

D

espite our best efforts, holiday time can frazzle our nerves and snag us in an unhealthy loop of overindulgence. To combat holiday pressure, the Mayo Clinic suggests maintaining a regular exercise program and investing in me-time activities like meditation and deep breathing.

Movement and simple self-care, even for a few minutes, can lower cortisol levels that often contribute to excessive food cravings. Walking, going for a run, lifting weights, or getting into the pool or onto the yoga mat can help us enjoy the season with less angst.

foto helin/AdobeStock.com

Cancelling Guilt, Staying Healthy

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With simple strategies, enjoying the office party dessert table doesn’t have to get us off track. “One of the greatest gifts you can give yourself when reaching for a cookie is to be in full approval of eating it. Let your experience of eating it be clean, present and so free of resistance that you can really experience it,” says Maria Miller, a spiritual life coach in Oceanside, California.

Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph, also opts for a no-stress approach, especially when it comes to working out. “When cortisol levels are through the roof, we crave fattening, salty or sweet foods. Studies have shown that people have a more positive body image just after five minutes of exercise,” says the Chicagobased wellness coach. “This mindset is huge when it comes to eating healthier and taming holiday cravings.”

Bolstering neurotransmitters through good nutrition can take the edge off the to-do list or a gloomy winter day. “When

we fuel our bodies with a variety of whole foods, we are also supporting healthy brain function, which has a direct impact on our emotions,” says Teigan Draig, a life coach in Spencerville, Ohio. Draig suggests berries, citrus fruits, fresh fish, turkey, walnuts, almonds, avocados and eggs to boost serotonin and dopamine levels, “which improve mood and help to reduce the effects of stress and anxiety on the body.”

Prioritizing Self Most of us are short on time, but committing to good health doesn’t require hours at the gym. “Many of my clients are looking for fast, simple workouts that they can squeeze in during the holidays,” says Mansour. “Set the timer for five minutes and get down on the floor to do ab exercises. Doing leg lifts, bicycle abs and crunches for five minutes is an excellent way to fire up the core.” She also suggests setting the morning alarm or going to sleep at night five minutes earlier to do some stretches in bed.

“If you’re cooking, you can do squats in the kitchen while a smoothie is blending or calf raises while stirring a pot on the stove.”

For Miller, putting on some music and dancing in the living room is a sure way to get a boost. She is also a fan of guiltfree, unplugged intervals of shut-eye: “Five-to-25-minute power naps are a great way to rest and recharge with a very high return on your investment of time.”

During the winter months, it can be easy to turn to screens for distraction and as a way to cope with the stress of the season.

Miller reminds us to nourish our souls and get out in nature to “notice the way the weather impacts your body, the way it feels to draw in a breath and how you’re part of a constant exchange with life through each breath you take.”

Inhaling Peace Conscious breathing makes the effects of workouts go further and halts the cascade of stress hormones. “Whatever fitness rou-

Winter Wisdom Tips From Stephanie Mansour: n If you know you’re going to be out for holiday cocktails and sweets, commit to eating an additional serving of greens, perhaps by putting extra greens in your lunch salad, eating sautéed spinach before you leave for the party or adding greens to your protein shake in the morning. n Set up a “self-care corner” in your home and stack it with motivational books, journals, candles and a cozy blanket. Designate this home sanctuary as a place you can go for peace, quiet and enjoyment without electronics. n My clients have enjoyed using meditation apps that focus on a topic. Insight Timer has meditations that focus on self-care, weight loss and sleep. I like the prayer app Hallow for people who are looking to improve their prayer life or do a meditation while praying.

From Ed Harrold: n Practice diaphragmatic breathing while walking, then take it into whatever exercise routine you enjoy. If you feel the need to mouth-breathe, slow down and reestablish a steady rhythm of breath.

tine you’re doing is fine, just always breathe through your nose. Mouth breathing triggers cortisol release,” says Ed Harrold, breathwork and performance coach in Draper, Utah, and author of Life with Breath.

“When we slow the breath rate, we encourage a relaxation response. We can manage the release of cortisol by inhaling through the nose, slowly from the belly to the collarbone and exhaling slowly through the nose by gently drawing the belly back into the lower spine. This is called diaphragmatic breathing and is our proper breath, even during exercise.”

For nature, winter is a time of repose from which we can take a cue and enjoy the moment. Draig muses, “Mindfulness requires us to be present in the here and now, rather than worrying about the to-do list or stressing over holiday finances.”

Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

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n Use your breath as a tool to stay in the present moment; don’t place energy on outdated thought-forms. Be aware that you are exactly what the world needs right now, and the gifts you bring to the table are always big enough.

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healthy kids

The Best Books for Kids Gift Choices that Can Open Up Worlds

by Sandra Yeyati

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elping children learn to read and love books is one of the greatest parental endeavors. Many kids learn their first words after hearing the adults in their lives sing a lullaby or tell them a nursery rhyme. “Building a child’s vocabulary is the key to reading, and rhymes, singing, word games, synonyms, homonyms and rap are great places to start,” says Claudette McLinn, executive director of the Los Angeles-based Center for the Study of Multicultural Children’s Literature and former librarian, teacher, school administrator and children’s bookstore owner.

A child’s first reading experience will likely involve a picture book. “What’s powerful about picture books is that the illustrations and text intertwine,” McLinn explains. “You can read them aloud together. As the child looks at the artwork, the adult can ask, ‘What is that?’ And the child can use their imagination while you teach them to observe, articulate and start the reading process.”

To encourage childhood reading, it’s helpful to have a variety of books around the house and to set aside reading time every

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day. “It costs nothing to check out a pile of 25 books at the library, take them home and try them,” says Maeve Knoth, a librarian at Phillips Brooks School, in Menlo Park, California. When buying books, she suggests consulting librarians and booksellers for recommendations, as well as relying on book awards such as the Newbery or Caldecott medals, and on book lists compiled every year by reputable organizations and committees, notably the Association for Library Service to Children, a division of the American Library Association.

Choosing books for kids should always start by discovering what their passions or interests are and then finding a good book on that subject, says McLinn, adding that encouraging children to browse the shelves and choose their own books is an empowering exercise that builds self-esteem and a love of reading. Whether it’s dinosaurs, cars or the stars and planets, there’s a kid’s book about it. “Although fiction is important early on because it increases imagination, nonfiction books help kids learn new information and understand the role of the table of contents, the glossary and index, and informative diagrams,” she says, adding that she prefers award-winning nonfiction books because they’ve been vetted for accuracy.

“Kids often gravitate toward books that are a little bit less challenging,” Knoth says. “While I have no objection to those popular books, which are lots of fun, they’re not going to give kids a new way to think about themselves or the world. I want my children to have consequential reading experiences with books that offer new points of view where kids can live in someone else’s heart and mind for a little while. I want them to know what it might be like to live in a different time period or to grow up in China.”

According to Knoth, a great children’s book will include an engaging character that has an experience, prompting them to change and grow. “I want it to be well structured and beautifully written, with setting, point of view and all those elements that fit together to create a theme and give you a literary experience,” she explains. She looks for nuanced books that invite kids to use their

imagination and find their own way. “The reader might be young, but they’re not dumb. They just haven’t had lots of experiences yet.

If a book concludes with one narrow solution to a child’s problem, then I would say it’s not that useful or successful,” says Knoth, a frequent contributor to The Horn Book, a resource for children’s book reviews and articles.

McLinn believes that kids should be exposed to a diversity of authors and illustrators that explore the lives of all cultures. “We live in silos with the people in our group, and we don’t know anything about other groups,” she explains. “When you read about other cultures, you learn that we are more alike than we are different. We may eat different foods, wear different clothing and have different customs, but you find out that it’s not scary. Kids love to read about heroes that they can identify with and become their friends. Children are into social justice and fairness. As a child, I loved biographies. I wanted to read about great people and what made them great so that maybe I could be great like them.”

Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

Children’s Book Lists Rainbow Book List, presenting LGBTQIA+ viewpoints: glbtrt.ala.org/rainbowbooks Best Books by the Center for the Study of Multicultural Children’s Literature: csmcl.org/best-books-2020 Cooperative Children’s Book Center Booklists, various topics: Tinyurl.com/ccbcBookList Association for Library Service to Children Book Lists, various genres and topics: Tinyurl.com/alscBookList Notable Children’s Books by the Association for Library Service to Children, identifying the best of the best in children’s books: Tinyurl.com/alscNotableBooks

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