E R F
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HEALTHY
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HEALTHY
PLANET
Dial Down
STRESS How to Stay Calm and Cool
EXPECT A MIRACLE
Five Ways to Manifest Your Desires
Say NO to Plastic
Help Reduce Harmful Waste
January 2018 | Philadelphia, PA Edition | naphilly.com
January 2018
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HEALTHY LIVING HEALTHY PLANET
PHILADELPHIA, PA EDITION
letter from publisher
Happy New Year, Philadelphia!
A few weeks ago, I had the awesome opportunity to speak to a group of wonderful business women leaders EDITORS Martin Miron at an event held at the African-American museum Sara Peterson here in Philadelphia. The experience was amazing! It DESIGN & PRODUCTION C. Michele Rose not only provided me with tremendous gratitude to CONTRIBUTING WRITER Lauren Davish be in the midst of such positive and uplifting women SALES & MARKETING Kimberly Murray but it left me with a feeling of optimism in what can be achieved in 2018. CONTACT US The women gathered in a place of reverence to felNatural Awakenings – Philly 1515 Market St., Ste. 1200-533 lowship with one another and share remarkable stories of Philadelphia, PA 19102 achievements and services they’ve provided in the comPhone: 215-902-9137 Fax: 215-402-3423 munity. I often admire women with amazing platforms that make a positive difference in Publisher@naphilly.com the world while building upon their legacy. In fact, heroines around the globe known and naphilly.com unknown are not only powerful role models for our girls, but they possess superpowers matched by no other and are often the voice for the voiceless. With so much class and grace, their journey has been amazing. As I reflect on the impact I felt at the event, the message continues to play in my mind as the common thread of many successful and inspiring leaders tend to mention SUBSCRIPTIONS Subscribe online to receive FREE monthly while delivering thankful speeches: “Don’t give up or give out on your dreams.” digital magazine at naphilly.com. As many times as we’ve all heard the familiar cliché, for some reason it played back a bit differently this time. I thought, “There’s actually power in that statement. What a way NATIONAL TEAM to end one year and begin another.” CEO/FOUNDER Sharon Bruckman While publishing Natural Awakenings magazine throughout 2017, we’ve covered NATIONAL EDITOR Alison Chabonais many topics that deal with health and wellness globally, nationally and locally, and our MANAGING EDITOR Linda Sechrist readers are always looking forward to more. In fact, some have called or reached out NATIONAL ART DIRECTOR Stephen Blancett by email with wonderful and inspiring stories relevant to something they’ve seen in the SR. ART/MKTG. DIRECTOR Steve Hagewood pages of some memorable issues. We’re grateful and proud to have such dedicated read FINANCIAL MANAGER Mary Bruhn FRANCHISE DIRECTOR Anna Romano ers and welcome new readers as we look forward to what you have to say in 2018. We are FRANCHISE SUPPORT MGR. Heather Gibbs bringing more awareness to familiar and unfamiliar topics as we learn and travel on this WEBSITE COORDINATOR Rachael Oppy journey together. NATIONAL ADVERTISING Kara Scofield I believe the world is changing in a way that human existence will be valued and Natural Awakenings Publishing Corporation measured by character, not possessions. I truly believe we’re on to something great folks, 4933 Tamiami Trail N., Ste. 203 and we’re just beginning. Natural Awakenings will continue our mission providing our Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 community with insight and information to improve the quality of life. PUBLISHER Kimberly Murray
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Peace!
Kimberly Murray, Publisher
The truth is that there is no actual stress or anxiety in the world; it’s your thoughts that create these false beliefs. You can’t package stress, touch it or see it. There are only people engaged in stressful thinking. ~Wayne Dyer
Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.
Contents 11 WELCOME TO
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PHILADELPHIA – MANAYUNK
12 EAT WHEAT AGAIN
Eight Ways to Restore Gut Health
14 HEALTHY WEIGHT KIDS
Food Choices that Prevent Obesity
15 EXPECT A MIRACLE
Five Ways to Manifest Our Desires
16 DIAL DOWN STRESS How to Stay Calm and Cool
20 10,000 STEPS AND COUNTING
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Keep Moving to Stay Fit
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22 KICK THE PLASTIC HABIT
Choose Earth-Friendly Alternatives
24 DON’T OVERFEED FIDO Plus Other Tips to Keep a Dog Cancer-Free
ADVERTISING & SUBMISSIONS
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DEPARTMENTS 6 news briefs 7 event spotlight 8 health briefs 10 global briefs 11 neighborhood spotlight 12 conscious eating 13 healthy dining guide 14 healthy kids
8 15 20 22 24 27 30 31
inspiration fit body green living natural pet calendar resource guide classifieds January 2018
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Water is the Topic of the Year
news briefs
GreenAllies Conference at Swarthmore College
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he fourth annual GreenAllies student networking conference, held from 10 a.m. to 3 p.m., February 10, includes student environmentalists and sustainability professionals sharing ideas and environmental clubs from around the region. GreenAllies works to empower students to lead sustainability projects in their community. They provide resources, mentorship, education and networking opportunities to students of all ages. Programs include an annual college networking conference, a student sustainability project database, a national scholarship competition and more. Admission is $15 to $20. Location: 500 College Ave., Swarthmore, PA. For tickets, visit Tinyurl.com/GreenAlliesConference2018. For more information, visit GreenAlliesnetwork.org.
Vegan Basics for Non-Vegans
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e don’t need to go full vegan to get many of its health benefits, and we don’t have to overhaul our entire fridge and pantry. Joy Manning and Marisa McClellan will conduct a class at 6 p.m., January 23, at the Culinary Literacy Center at Parkway Central Library, with some easy, make-ahead meat-free staples to prepare on Saturday or Sunday for plant-based meals whenever we want them during the week. The class covers how to marinate and bake tofu (and what to do with it), how to roast any vegetable, quick sauces for whole grain pastas, plant-based tacos and quick meal ideas for canned beans. Manning and McClellan are food writers and co-hosts of the Local Mouthful podcast. Admission is $15. Location: 1901 Vine St., Philadelphia. Preregistration is required via Eventbrite. For more information, call 215686-5322 or visit FreeLibrary.org.
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s the cities of Flint and Houston have shown, water is a major global concern. While 85 percent of humanity lives in the driest half of the planet, our use and abuse of water is causing many rivers to disappear while we choke others with pollution. The seventh annual Richard L. James Lecture, Water: Peril and Promise, will be presented from 7 to 9 p.m., February 8, at the Schuylkill Center. The Schuylkill Center has named 2018 as the Year of Water, inviting the region’s foremost water experts to share their insights. Scientist Bernard Sweeney, businessman Brian Linton, activist Maurice Sampson, architect José Almiñana, utility expert Debra McCarty and educator Aaliyah Green Ross will share their most important thoughts on water and engage the community in a town meeting conversation on this huge environmental concern. After the discussion, participants may enjoy a reception in the art gallery, presented by Yards Brewing Company. Admission is free. Location: 8480 Hagy’s Mill Rd., Philadelphia. For more information, call 215-482-7300 or visit SchuylkillCenter.org.
Enjoy Digestive System Repair with Bone Broth
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atie Delorenzo is a certified holistic health coach and CEO of WeGardn, an on-demand delivery service for local organic produce, meats and grocery items. In business for 10 months now, they sell bones from 100 percent grass-fed, grass-finished cows to make the bone broth, as well as ready-to-go broth. “We have everything from raw honey and nut butters to farm fresh eggs and the best raviolis you’ve ever had; mostly local and organic produce and grocery items,” says Delorenzo. “WeGardn is farmers’ market delivered to your door. You can order online from over 100 local vendors and farms and have the freshest items delivered to your door. With every purchase, you support local businesses and save time!” WeGarden, Philadelphia’s farm to table marketplace, is located at 1508 N. 5th St. For more information, call 267-5715815, email Info@WeGardn.com or visit WeGardn.com. See ad, page 21.
News to share? Email details to: Publisher@NAPhilly.com Submittal deadline is the 5th of the month. 6
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event spotlight
Vegan Caribbean Cruise Celebrates 15 Years of Sailing
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ince 2004, Holistic Holiday at Sea vegan cruise has welcomed more than 15,000 guests with opportunities that meet each person wherever they are on their journey to health. Often described as a life-changing conference, vacation and wellness retreat all-in-one, Holistic Holiday at Sea combines classes from plant-based leaders; fitness and mindfulness workshops; exotic ports of call; and gourmet food—all centered on the topic of plant-based nutrition and lifestyle. The next voyage takes place from February 15 through 25. Holistic Holiday at Sea President Sandy Pukel came up with the idea after four decades of conducting health educational programs in Miami, Florida. He stands by the idea that, “No one minds learning when they’re having a good time.” In 2004, the first ship set sail from Port Everglades with 410 people. Next year, organizers expect to host more than 1,850 guests for the 15th anniversary cruise which will feature more than 40 presenters and 150 classes. Presenters include some of the world’s leading authorities in holistic health and animal advocacy, including Dr. T. Colin Campbell, Dr. Michael Greger, Dr. Neal Barnard and Dr. Michael Klaper, as well as Rip Esselstyn, Ingrid Newkirk and Gene Baur. For the 2018 cruise, the MSC Divina will depart from Miami, and head to St. John’s, Antigua and Barbuda; Basseterre, St. Kitts and Nevis; Fort-de-France, Martinique; Philipsburg, St. Maarten; Road Town, Tortola, British Virgin Islands; and Freeport, Bahamas. National Geographic Traveler has chosen Holistic Holiday at Sea as “one of the 100 best worldwide vacations to enrich your life.” From dance parties to ice cream socials, there is no shortage of opportunities to make new friends and enjoy all the onboard amenities.
Holistic Holiday at Sea is located at 434 Aragon Ave., in Coral Gables, FL. For more information please 1-800496-0989 or visit HolisticHolidayAtSea.com. Mention reading about the cruise in Natural Awakenings. See ad on back cover.
January 2018
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health briefs
Researchers at the Imperial College London say that five servings of fruits and vegetables is a good start, but more is better. After conducting a worldwide meta-analysis of 2 million people that compared early mortality rates from cardiovascular disease and cancer, they recommend eating at least 10 three-ounce vegetable and fruit servings per day, which could prevent up to 7.8 million premature deaths each year.
AEROBICS KEEP THE BRAIN YOUNG Simple movement turns out to be the best way to lift mood, improve memory and protect the brain against age-related cognitive decline, according to Harvard Medical School researchers in an article, “Aerobic Exercise is the Key for Your Head, Just as It is for Your Heart.” Even brisk walking or jogging for 45 minutes can alleviate depression. The Journal of Physical Therapy Science notes that aerobic workouts can help people feel less stressed by reducing levels of the body’s natural stress hormones adrenaline and cortisol. 8
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Daily Produce Servings Prevent Early Death
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Healthy diet options of spinach and kale may also help keep our brains fit. In a study from the University of Illinois appearing in Frontiers in Aging Neuroscience, 60 adults between 25 and 45 years old having higher levels of lutein, a nutrient found in green, leafy vegetables, avocados and eggs, had neural responses more on par with younger people than others of their own age. Lutein is a nutrient that the body can’t make on its own, so it must be acquired through diet. It accumulates in brain tissues and the eyes, which allows researchers to measure levels without using invasive techniques.
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Lutein in Greens and Eggs Slows Cognitive Aging
HENX/Shutterstock.com Stephen VanHorn/Shutterstock.com
FISH OIL TWICE WEEKLY EASES ARTHRITIS RED WINE LESS TOXIC THAN WHITE Alcohol has been linked with cancer in about 3.6 percent of cases worldwide, due to the presence of acetaldehyde, which damages DNA and prevents it from repairing itself. A study published in Cancer Epidemiology, Biomarkers & Prevention that involved 200,000 people found a distinct connection between white wine in particular and melanoma, the deadliest type of skin cancer. Sun exposure is a well-known cancer risk, but this and other studies have found that subjects often develop melanoma primarily on the trunks of their bodies, which are usually covered by clothing, and it is almost always curable if the cancer is caught early.
Eating fish at least twice a week may significantly reduce the pain and swelling associated with rheumatoid arthritis,in which the body’s immune system mistakenly attacks the joints, creating swelling and pain. Studies have already shown the beneficial effect of fish oil supplements on rheumatoid arthritis symptoms, but a new study of 176 participants at Brigham and Women’s Hospital, in Boston, found that increasing the amount of fish containing omega-3 they ate weekly as a whole food lowered their disease activity. The Arthritis Foundation estimates that about 1.5 million people in the U.S. have the disease; women far more often than men.
January 2018
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Urban Trees
City Greenery Boosts Public Health
Urban trees help reduce obesity and depression, improve productivity, boost educational outcomes and reduce incidences of asthma and heart disease for residents, yet according to The Nature Conservancy, American cities spend less than a third of 1 percent of municipal budgets on tree planting and maintenance. As a result, U.S. cities are losing 4 million trees per year. Each summer, thousands of unnecessary deaths result from heat waves in urban areas. Studies have shown that trees are a cost-effective solution. Too often, the presence or absence of urban nature and its associated benefits is tied to a neighborhood’s income level, resulting in dramatic health inequities. In some American cities, life expectancies in different neighborhoods located just a few miles apart can differ by as much as a decade. Not all of this health disparity is connected to the tree cover, but researchers are increasingly finding that neighborhoods with fewer trees have worse health outcomes, so inequality in access to urban nature can lead to worse health inequities.
Cigarette Cutback Higher Prices Lower Use
Research from the Medical University of Vienna found in a 30-year study that increasing prices for tobacco products by 5 percent reduced tobacco use by 3.5 percent.
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puhhha/Shutterstock.com
global briefs
Veggie Doctors
Cardiologists Urge Plant-Based Hospital Meals
The American College of Cardiology (ACC) is advising hospitals in improving patient menus by adding healthy, plant-based options and removing processed meats, which have been linked to 60,000 cardiovascular deaths annually. The ACC Heart-Healthy Food Recommendations for Hospitals states, “At least one plant-based main dish should be offered and promoted at every meal.” ACC also urges that processed meats such as bacon, sausage, ham, hot dogs and deli meats should not be offered at all. These guidelines extend to hospital cafeterias and onsite restaurants. The American Medical Association has also passed a resolution that calls on hospitals to provide similarly healthy meals. Processed meats are now considered carcinogenic to humans, according to the World Health Organization. A 50-gram serving a day—one hot dog or two strips of bacon—increases colorectal cancer risk by 18 percent. “Too many heart disease patients have had their recovery undermined by bacon and hot dogs on their hospital trays,” says Dr. Neal Barnard, president of the nonprofit Physicians Committee. 10
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To read the white paper, visit Tinyurl.com/FundingTreesForHealth.
neighborhood spotlight
Manayunk from Silverwood Cliff
Welcome to Philadelphia—
Manayunk by Lauren Davish
The greater Philadelphia area has been an important meeting ground in our country’s history since the days of the Liberty Bell, and is no less so today. Teeming with diversity and multicultural heritage from downtown to the suburbs, there are many neighborhoods, many points of view and many lessons to be shared among us all. We hope that our series of spotlights featuring events and personalities in all corners of our great metropolis will encourage residents to think outside the box and stray from their commute to explore their own city with a new perspective.
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anayunk is a Philadelphia neighborhood where city life meets suburban charm. Because Manayunk is constantly growing, so is its wellness community. With so many resources popping up throughout this quaint, but hip area, we can easily find our way into a life full of wellness.
When we want to relax because our body is aching for a nice stretch, there are plenty of options to choose from. Manayunk is packed with yoga studios such as Hotbox Yoga, Darvanayoga, Synergy by Jasmine Yoga and plenty more, all hotspots for the Manayunk aspiring yogi or yogini.
A street in Manayunk When we need a reboot, juicing is all the rage, and of course Manayunk has caught on. The Juice Merchant Juicery & Café will not just satisfy our juice cravings, but give our body the energy that it’s been craving. We may want to stop in on our next stroll down Main Street. For something with a little more substance, try a fruit and grain bowl from Boostin’ Bowls. Also located on Main Street, their nutritiously filling bowls will keep us going through morning runs or afternoon errands. When we want to hit the open road, just hop on a bike and hit the Schuylkill River Trail that runs through Manayunk. A great exercise outlet with gorgeous views, the trail is visited by Philadelphians from all over. We can all tune up our ride, strap on our helmet and get moving in the beauty of nature in the city. With a new year comes new habits, so start with this awesome Philly neighborhood that’s always one step ahead of the health and wellness game. No matter what our interests, Manayunk has an activity or place to make a new start.
MANAYUNK, PHILADELPHIA, PA January 2018
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digest foods that are a bit harder to digest, like wheat and dairy, became compromised. It’s possible to reboot.
Delete Processed Foods
EAT WHEAT AGAIN Eight Ways to Restore Gut Health by John Douillard
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he New York University Langone Medical Center recently reported that 74 percent of Americans experience some form of digestive distress, a quarter are obese and more than 100 million U.S. adults are pre-diabetic and don’t know it. While many blame such problems on eating wheat, some food scientists disagree, including those citing two major studies by Harvard researchers; following more than 100,000 people for 25 years, they concluded that those eating the most wheat compared to low-gluten folks had a 13 percent lower diabetes risk and no greater risk of heart disease. While the standard American diet,
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which includes highly processed wheat, is likely responsible for many of these health concerns, plenty of science links a diet rich in whole grains, including whole wheat, to weight loss, better digestion and lower blood sugar. The Mediterranean Diet, replete with whole grains and wheat, is still revered as one of the healthiest-known diets. Centenarians that live in the famed “blue zones”, recognized for their longevity-enhancing environment and lifestyles, eat a non-processed, whole-food diet rich in whole grains and wheat. Many Americans that are gluten-sensitive today digested wheat fine when they were young. At some point, our ability to
The first step toward reestablishing digestive strength is avoiding all processed foods. A study in the journal Diabetes Care linked a processed food diet to a 141 percent increase in belly fat, high blood sugar and high cholesterol. It further showed that a diet of whole grains, including wheat, reduced the risk of these health concerns by 38 percent. Monitor these ingredients to achieve a healthier diet. n Avoid all added sugars or artificial sweeteners. Allow nothing more than six grams of naturally occurring sugar per serving. n Avoid fried foods and baked goods made with refined cooking oils used to preserve them like bread, muffins, cookies, energy bars, most packaged foods and chips. n Eat bread that’s only made of organic whole wheat, salt water and starter.
Restore Liver and Gallbladder Function
Highly processed vegetable oils are used as preservatives in most packaged foods, including bread. Processing these oils renders them indigestible. Linked to congestion of the liver and gallbladder, they disable liver bile so it can’t break down either good or bad fats, also making it insufficient to buffer stomach acids. Without adequate bile production to neutralize stomach acid, the stomach won’t produce the needed acid to digest proteins like gluten and the casein in dairy. This malady has effected a huge spike in gallbladder surgeries and epidemic levels of obesity, high blood sugar and food intolerances.
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Centenarians that live in the famed “blue zones”, recognized for their longevityenhancing environment and lifestyles, eat a nonprocessed, whole-food diet rich in whole grains and wheat.
conscious eating
Strengthen Stomach Fire
Instead of taking digestive enzymes or a hydrochloric acid-based stomach acid pill, stimulate the stomach to make its own acid and the small intestine and pancreas to produce digestive enzymes. This is best done regularly with the following five spices: n Use ginger, cumin, coriander, cardamom and fennel. Studies published in journals such as Molecular Nutrition & Food Research and the Journal of Nutritional Biochemistry suggest that when these five spices are used together —as a supplement, in cooking or to flavor food—they act as a total upper digestive reset. These five-star spices: 4 Stimulate digestion 4 Increase bile flow, pancreatic and small intestine enzyme activity, and fat and sugar metabolism 4 Decrease H. pylori, an opportunistic acid-producing microbe, from adhering to the stomach 4 Decrease gas and bloating 4 Support optimal weight, microbiology health, growth of good gut bacteria and elimination 4 Act as powerful free-radical scavengers Following these simple steps of nutrition will set gluten sufferers on the right path to retraining the body to digest and enjoy wheat again.
healthy dining guide
photo credit: P.S. & Co.
photo credit: Front Street Café
To boost bile flow, enjoy these foods daily: n Eat one red beet and one apple a day— either raw, cooked, juiced or blended. Add celery and make a bile-flow smoothie. n Consume one teaspoon of both coconut oil and high-quality olive oil per day. n Eat more artichokes, bitter roots and leafy greens. n Drink fennel and fenugreek tea with meals.
Philadelphia loves good, healthy food! COFFEE HOUSE TOO
2514 E York St, Philadelphia 19125 267-324-5888 • CoffeeHouseCo.com A Fishtown location, they prove that being good to your customers, your staff and the environment is a win/win. With their daily specials, fair trade, organic coffee and eclectic environment, they are sure to provide the palate with something good.
GOOD KARMA CAFÉ
331 S 22nd St, Philadelphia 19103 TheGoodKarmaCafe.com Serving fair trade sustainable coffee blends in a relaxed setting.
OLD CITY COFFEE
221 Church St, Philadelphia 19106 215-629-9292 • OldCityCoffee.com
ESSENE MARKET
This locally convenient café serves various roasted coffees and teas to local visitors.
In the heart of historic Fabric Row 719 S 4th St, Philadelphia 215-922-1146 • EsseneMarket.com Philadelphia’s premier natural foods market, Essene specializes in organic, local, veganfriendly selections. Our café’s hot bar features ready-made Korean, vegetarian and gluten-free entrees. Our fresh juice bar is renowned for invigorating smoothies and enlivening elixirs. Be sure to try freshly baked treats prepared in our own vegan bakery. From hard-to-find items to everyday staples, we’re your neighborhood market for healthconscious living. See ad, page 12.
P.S. & CO.
1706 Locust St, Philadelphia 21-985-1706 • PureSweets.com Pure Sweets promises 100% organic, vegan, gluten-free. The healthiest fare made from scratch with love.
FRONT STREET CAFÉ
1253 N Front St, Philadelphia 19122 215-515-3073 • FrontStreetCafe.net Try Philly’s Favorite f r e sh p l u s f r i e n d l y neighborhood café. The café offers a menu featuring farm-to-table, locally sourced and organic new American cuisine with international influence.
SOY CAFÉ
630 N 2nd St, Philadelphia 19123 215-922-1003 • MySoyCafe.com Vegetarian/vegan restaurant/ coffee shop.
John Douillard, a Boulder, CO, doctor of chiropractic and creator of the wellness website LifeSpa.com, is the former director of player development and nutrition advisor to the New Jersey Nets NBA team. He is author of the book Eat Wheat: A Scientific and Clinically-Proven Approach to Safely Bringing Wheat and Dairy Back into Your Diet. Learn more at EatWheatBook.com. January 2018
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Breakfast and Snacks
Healthy Weight Kids Food Choices that Prevent Obesity by Amber Lanier Nagle
Small changes in daily eating routines translate into healthier weight for America’s kids.
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n 2010, President Obama and Michelle Obama launched Let’s Move! as their signature initiative to tackle epidemic levels of U.S. childhood obesity. While modest progress has been made, it remains a public health crisis. A brief by the U.S. Centers for Disease Control and Prevention reported that the obesity rate remained fairly stable at nearly 17 percent between 2011 and 2014 for children 2 to 19 years old. Caused mainly by inadequate physical activity, unhealthy diets and rare genetic factors, obesity increases the risk of significant health problems, including high blood pressure and Type 2 diabetes, plus joint and breathing issues. “We must launch our own family anti-obesity campaigns,” urges pediatrician Ricardo Riesco, co-owner of Peds Care, in Dalton, Georgia. “Along with increasing activity levels, we can encourage healthier eating habits at home and lead by example.” 14
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Portions Matter In today’s “supersize-me” climate, teaching youngsters about appropriate portion sizes is imperative in fostering healthy eating habits. “It’s often hard for parents to find time to cook a meal at home,” Riesco acknowledges. “Too often, parents will pick up fast food for dinner, which is typically higher in calories and fat, plus the portion sizes are far too large.” When parents can’t prepare a meal from scratch, a frozen, boxed meal can be a better alternative than fast food. “The portions are more appropriate, so there’s more control of how much a child eats.” Tasty frozen organic meals are now available at many grocers.
Rethinking Family Plates “A large part of the obesity problem stems from children consuming sodas and refined, processed, junk and fried foods,” says Daemon “Dr. Dae” Jones, a Washington, D.C., naturopathic physician and author of Eat More Plants. “They are low in
Breakfast provides fuel for the body and helps young minds concentrate and learn, so experts warn against skipping or skimping on it. “I tell parents to, ‘Get out of the box,’” says Doctor of Naturopathy JoAnn Yanez, executive director of the Association of Accredited Naturopathic Medical Colleges. “Offer them a balance of fats, proteins and complex carbohydrates.” She suggests making a batch of pancakes using an extra egg or almond meal for protein, served with fresh fruit and nitrate-free sausage. “I also recommend steel cut oats,” she says. “I make them in advance, and in the morning add in all sorts of good stuff such as fresh fruit, almond meal and almond milk.” “Although almost everything can be enjoyed in moderation, decreasing or eliminating high-calorie, high-fat, lownutrient treats can also help children develop healthy eating habits for life and prevent obesity,” says Registered Dietitian Wendy Palmer, manager of child wellness and a certified health education specialist at Children’s Healthcare of Atlanta. “A medium-sized apple or banana, or a cup of baby carrots with hummus, is a nutrient-rich snack for kids. Avoid snacks that have no nutritional value or are coated in sugar.” For more good ideas, see Tinyurl.com/ HealthySnackingOptions.
No Sugary Drinks “There’s a strong correlation between sugary drinks and overweight, obese children,” observes Palmer. “I recommend that parents remove all sugary sodas, sports drinks and juice boxes from their children’s diets.
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nutrients, and high in sugars and calories that pack on the pounds.” Jones says the best way to combat obesity and form healthy eating habits is to replace processed foods with a whole foods diet plentiful in colorful fruits and vegetables, with sides of whole grains, nuts and seeds, and beans and legumes. “These foods are high in vitamins, nutrients, fiber, proteins and healthy fats. Lean meats, chicken and fish are good choices for protein, as well.”
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Water and unsweetened seltzer water are great alternatives.” Palmer notes that many eating patterns are set before a child turns 3, so limiting all sugary drinks, including juices, is an important component of teaching young children healthier eating habits that will last a lifetime. Studies suggest a strong link between obese children and obese adults, so for parents concerned that their child’s cute baby fat has turned into something more, the time to act is now.
inspiration
Expect a Miracle
Five Ways to Manifest Our Desires by J. Marie Novak
Amber Lanier Nagle is a freelance writer in Northwest Georgia (AmberNagle.com).
Media Promote Junk Food Olesia Bilkei/Shutterstock.com
by Amber Lanier Nagle
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econdary causes of childhood obesity include pervasive junk food marketing. A recent study in Obesity Reviews showed that young people exposed to advertising for foods and beverages high in fat, sugar and salt had a higher incidence of selecting the advertised products instead of healthier options. Parents can use simple strategies to limit their kids’ exposure to this mesmerizing influence. Reduce Screen Time—Decrease the amount of time children spend viewing TV, computers, tablets and smartphones.
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Teach Kids About Advertising—Watch some ads with children. Talk to them about misleading messaging, underscoring how most advertisers’ intentions aren’t in the audience’s best interests.
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Fast Forward Through Commercials— Take control and bypass ads using a DVR player or streaming service; mute the TV during ads. Primary source: WebMD.com
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ccording to a Pew Forum study, nearly 80 percent of Americans believe in miracles. When we think we can’t handle burdensome difficulties on our own, we often seek help from a higher power, pleading: Cure me or my loved one of this illness. Aid me in providing for myself and my family. Bring me someone to love. Help me resolve this intensely painful situation. Protect loved ones from the harm they’re subjecting themselves to. If we want miracles to unfold in our lives, we must actively participate in their manifestation. Here are five ways to manifest more miracles in our lives.
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Be Grateful for Everything
Gratitude deserves its positive buzz. When we’re grateful, our energy changes and our light shines. Our perspective shifts from scarcity to abundance. We bring forth divine blessings by being tuned into the giving nature of the creator of all. When we live in a state of gratitude, good people, opportunities and blessings arrive.
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Stop Using Excuses to Do Nothing
When we take a positive step in our lives—it can be anything—a way forward will often appear that may be unrelated to the blessing we receive. For example, clearing out clutter may clarify a career move. Taking a course to build a new skill may introduce us to a new friend. In beginning a new exercise routine, we may discover self-confidence in other areas of life.
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Step Beyond Routine
Step out of routines, broaden horizons and bust through comfort zones. Bumps and bruises may occur, but bravery is rewarded. Miracles are not beyond our grasp, but we may need to extend our reach in ways we’ve never done before.
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Help Others Receive the Miracles They Pray For
Experience the bliss of being a giver. Share what others need. Sponsor a child’s education. Give unused belongings to people that desperately need them. Offer words of encouragement. It all matters more than we realize.
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Trust Intuition
When we listen to our intellect instead of our inner heart-and-soul guidance system, we get turned around and off course. We all have an inner knowing that can help us get where we want to go. Divine wisdom always trumps the human mind. When we tune into it and trust what it’s telling us, we invite miracles into our lives. We all have the power to participate in creating miracles for ourselves and others by bringing to fruition what did not seem remotely possible. It’s easy to start by practicing these five miracle-creating strategies.
J. Marie Novak is an author, life transformation mentor and founder of the Believe and Create online community. Learn how to believe in and create the life you were born to live at BelieveAndCreate.com. January 2018
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DIAL DOWN STRESS How to Stay Calm and Cool by Lisa Marshall
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hether from natural disasters, divisive politics, unmanageable workloads or a smartphone culture that makes it tough to unplug, U.S. adults are feeling more strain now than they have at any other time in the past decade, according to the American Psychological Association’s 2017 Stress in America Survey. One in three say their stress has increased in the past year and one in five rate the level at eight or more on a scale of one to 10. About three in five, or 59 percent, say they believe this is “the lowest point in the nation’s history” and nearly two-thirds say concerns about our nation’s future (including its health care, economy and international relations) are key sources of their stress. “We’re seeing significant stress transcending party lines,” notes Arthur C. Evans Jr., Ph.D., the association’s CEO. All that stress is having a powerful impact on health, with as many as 80 percent of visits to primary care physicians characterized as stress-related, according to the American Medical Association. 16
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Adopting the right attitude can convert a negative stress into a positive one. ~Hans Selye Workplace stress accounts for 120,000 deaths a year—more than influenza, diabetes and Alzheimer’s disease combined—according to a 2015 Stanford University study. Yet, empowering news has emerged amid this epidemic of anxiety-related illness. Research shows that by eating right, exercising and changing our mindset about stress itself, we can buffer our bodies from many health hazards. “Unfortunately, you can’t always avoid the things that stress you out. But you can control how you respond to stress before it takes over your life,” says Melanie Greenberg, Ph.D., a Mill Valley, California, psychologist and author of the recent book The Stress-Proof Brain: Master Your Emotional Response to Stress Using Mindfulness and Neuroplasticity.
Our Brain on Stress
Whether it’s an urgent email from the boss or a rude motorist driving unsafely, tense situations elicit a physiological response remarkably similar to what might occur if we were chased by a lion. Deep inside an almond-shaped region of the brain called the amygdala, an alarm goes off, signaling the release of hormones like adrenaline and cortisol that boost heart rate, usher extra blood to muscles, hasten breathing and spike blood sugar to provide more fuel for the brain to react. Evolutionarily, this response was key to early human survival, providing the energy boost needed to flee predators. Even today, it has its upside, says Greenberg. “In the short term, stress can be exciting and even beneficial, revving you up so you can put your passion and energy into something.” But chronic excess can lead to high blood pressure and blood sugar, inflammation, cognitive problems and a hair-trigger response to stress, in which our body overreacts even to mild annoyances. It can also, research suggests, accelerate aging by
eroding the protective caps on our chromosomes, called telomeres. “Think of the stress response as an elastic band,” says Dr. Mithu Storoni, a Hong Kong physician and author of the new book Stress Proof: The Scientific Solution to Protect Your Brain and Body — and Be More Resilient Every Day. “If you pull it and it snaps back immediately, that’s fine. But if you pull it too intensely or too frequently, it doesn’t snap back, and there are lots of downstream consequences.”
Stress-Proofing Our Body
Eating right can better protect our bodies, says New York City Registered Dietitian Malina Malkani. She recommends loading up on nutrient-dense, high-fiber foods like leafy greens, beans and lentils, nuts and seeds during stressful times, because they can slow our rate of digestion and minimize unhealthy dips and spikes in blood sugar. Beneficial, bacteria-rich foods like yogurt, kefir, sauerkraut and kimchi are other foundational foods for stressresilience, says Storoni, because they can dampen bodily inflammation that arises from chronic tension. They can also replenish bacterial strains like lactobacillus and bifidobacteria which, according to studies of college students, tend to decrease when we feel pushed beyond our limits to handle what’s coming at us. One 2016 study of 171 volunteers, published in the Journal of Complementary and Alternative Medicine, found that those that ate yogurt containing lactobacillus plantarum daily for two months had fewer markers of stress in their blood. Another study published in the European Journal of Clinical Nutrition in 2007 found that when 132 adults drank a probiotic-infused milk drink daily for three weeks and were then subjected to an anxiety-prone situation, their brains reacted more calmly than those of a control group. “Probably the most important thing you can do to make your body stressresilient is to maintain a healthy ecosystem of bacteria in your gut,” advises Malkani, who recommends exchanging dessert for low-sugar yogurt every day and taking probiotic supplements as well as steering clear of sweetened beverages and refined
Seven Ways to Banish Stress by Lisa Marshall
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e can take charge and do even more things to keep stress at bay in the first place, says Christine Carter, Ph.D., a University of California, Berkeley, sociologist and author of The Sweet Spot: How to Accomplish More by Doing Less. “I’m all about prevention,” she says. “There are many ways to set up your life to be less stressful.”
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Multitask less, monotask more:
“The brain was not evolved to multitask and it can be stressful when we try to do so,” says Carter, referencing a Stanford University study. “At the end of the day, we end up feeling fried.” She recommends setting up a “fortress against interruption” for an hour or two each day when we feel most alert. Put the phone on mute, don noisecanceling headphones and ask coworkers or family members to not interrupt your focus on an important priority.
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Don’t be a chronic media checker: Eighty-six percent of
Americans say they constantly or often check their email, texts or social media accounts, according to the latest Stress in America Survey. Half of U.S. workers say they respond to every email within a half-hour. Carter recommends instead scheduling a block of time at the beginning and end of each day for the task. During weekends and evenings, disable email and social media notifications. Research shows the more often we check, the more stressed we are. One recent study of British office workers found that checking email almost immediately boosts heart rate, blood pressure and cortisol levels, while refraining causes the stress response to subside.
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Limit choices: Making decisions can
be stressful, and we are all faced with an increasing number of them every day. To limit a personal decision-making load, get boring. Devise a meal plan that doesn’t vary from week to week (unless it’s a happy creative outlet). Stock the wardrobe with favorite styles of shirts and shoes in different
colors. Select and stick with one brand of natural toothpaste or granola.
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Don’t overthink things: Rumi-
nating on past events and relationship problems can be a great source of stress in the present moment. If there’s nothing that can be done about it, stop thinking about it. Literally visualize a stop sign when the thought bubbles up.
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Daydream: Idle times, like standing
in line, sitting in traffic or showering can allow our brain to rest and recover from hassles. Embrace such opportunities and don’t clutter them up with technology; leave the phone and radio off.
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Meditate: Invest 10 minutes daily to sit still, focus on breathing, visualize an image or stare at an object and try to keep thoughts from drifting. Brain imaging studies published in the Brain Research Bulletin show that “Through [such] meditation, it’s possible to rewire your brain to create a new, stronger circuit that keeps your emotional reactivity under control,” says Dr. Mithu Storoni, who has published a book on the topic.
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Heighten spirituality: Whether
it’s regularly attending religious services, yoga meditation sessions or quiet walks in the woods, a spiritual practice can be a powerfully effective means of coping with stress and mitigating its health impacts. Duke University research shows that people regularly engaged in a spiritual practice are more likely to survive heart surgery, recover better from stroke, have shorter hospital stays and become depressed and stressed less often. “Spirituality connects you to the broader world, which in turn enables you to stop trying to control things all by yourself,” explains Dr. Roberta Lee, an integrative physician, in her book The SuperStress Solution. “When you feel part of a greater whole, it’s easy to understand that you aren’t responsible for everything that happens in life.” January 2018
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Lisa Marshall is a freelance health writer in Boulder, CO. Connect at LisaAnnMarshall.com. 18
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carbohydrates. The spice turmeric is out in the morning, as it can boost melatoalso a good stress-buster due to its antinin levels at night, helping you get to sleep inflammatory properties and ability to help faster, she notes. normalize blood sugar, Storoni notes. Despite our natural craving for comStress-Proofing Our Mindset fort food, it’s a good idea to go easy on While diet and exercise can buffer our body saturated fats in the immediate aftermath from the impacts of chronic stress, a shift in of a traumatic situation, because stress mindset can keep it from becoming chronic slows fat metabolism. In one recent study, in the first place, says Greenberg.“The goal Ohio State University researchers asked is not to eliminate stress, but to put it in its 58 women about their previous day’s place—to use its energizing and motivating stressors, and then fed them the fat-loaded aspects to take care of what needs to be done, equivalent of a double cheeseburger and and then relax,” and stop paying attention to fries; the stressed-out women burned 104 it. This, she says, requires being mindful of fewer calories. what’s happening in the present moment. “If a woman had a stressful day at “When you feel your heart racing at People with a stress-hardy work every day and ate a meal like this, she the sight of another urgent demand at home mindset may temper stress could easily gain seven to 11 pounds in a or work, stop what you are doing, take a deep as an “excite-and-delight” year,” says study author Jan Kiecolt-Glaser, breath and tune into what’s happening in challenge in adventurous a professor of psychiatry and psychology your body,” advises Greenberg. She notes that and director of the university’s Institute for when the highly reactive amygdala “hijacks situations. Others “tendBehavioral Medicine. the brain”, we often say and do things in and-befriend”, reaching Exercise, too, can help combat stressthe heat of the moment that we later regret. out to help and comfort in Waiting just a moment (like counting to 10) related illness. But Storoni attests that not times of tragedy. Studies all exercise is created equal. One recent allows the more rational part of our brain study in the Journal of Physiology found show that when participants (the prefrontal cortex) to kick in. “It allows that in animals daily moderate exercise are told, “You’re the kind of you to go from panic to, ‘I’ve got this.’” (the equivalent of a light jog) can boost Greenberg observes that we often feel person whose performance levels of brain-derived neurotrophic factor most stressed when we feel out of control. improves under pressure,” When faced with a daunting task, it may help (BDNF), a critical brain protein diminit does—by as much as ished by stress and sleep deprivation, to make a list of the things we have control significantly more than weight training or over and a list of the things we can’t control— one-third. intense exercise. On the flip side, excess then make a plan to act on the manageable ~Harvard Medical School strenuous exercise (laps around the track one and let the others go. Healthbeat or an intense gym workout) can boost “Mindfulness is also about keeping our inflammation, whither brain cells, and agself-judging and ruminating mind at bay, gravate the physical impacts of stress, says Storoni. which may keep repeating, ‘I’m not doing enough,’” she says. “Re “If you want to exercise to relieve the stress you just experialize that you do not have to listen to every thought that comes enced, keep it at low intensity,” counsels Storoni. If possible, work into your head. Ask yourself, ‘What is the most important thing for me to focus on right now?’” Greenberg also says it’s important to aim to broaden and brighten our view in tough times, explaining, “Feeling stress biases your brain to think in terms of avoiding threat and loss, rather than what you can gain or learn from the situation.” Start by jotting down three ways this challenging situation may be beneficial in the long run; also make a list of things and people we are grateful for, she suggests. “Practicing gratitude helps you realize that you have a choice about what to focus your attention on and you don’t have to let stressors take all the joy out of life,” according to Greenberg. As an added bonus, “You’re less likely to take your stress out on loved ones when you think about what they mean to you and how they have helped you,” she says.
practitioner profile
Viva Healthy Life
Holistic Care with Satisfaction Guaranteed
V
iva Healthy Life, The Philadelphia Holistic Clinic, offers holistic and alternative techniques that include acupuncture, homeopathic medicine, clinical hypnosis, Neuro-Linguistic Programming, cupping therapy, ear acupuncture, acupressure, magnetic pallets, moxa and reiki. Medical Director Victor Tsan, M.D., is an affiliate of the Royal Dr. Victor Tsan Institute of Hypno- and Psychotherapy, in London, England. He graduated from the Indian Institute of Homeopathic Physicians, the most prestigious school of classical homeopathy in the world, headed by Dr. K. G. Saxena. Tsan also won the Philly Hot List Award for Best Medical Spa in 2014. Tsan graduated from the Graduate School of China Academy of Chinese Medical Sciences, located in Beijing, China, in 2008, where he further developed his knowledge of acupuncture and other holistic practices. In 2011, Tsan received more education at The Mindcare Organization, LTD, in Huddersfield, England, where he further improved his skills in clinical hypnosis and psychotherapy. Tsan also completed and excelled in the course of Clinical Hypnotherapy and Psychotherapy, Neuro-Linguistic Programming (NLP), and Neurotherapy & Hypnotic Pain Control at the American School of Hypnosis, In Biddeford, Maine. Tsan is an international master of reiki treatment, taught by
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the world-famous reiki masters at the Spirit of Chi School, led by Sastra Vardhana, in Jakarta, Indonesia. The Philadelphia Holistic Clinic accommodates four major departments: Philadelphia Acupuncture Clinic; Philadelphia Homeopathic Clinic; Philadelphia Hypnotherapy Clinic; and Philadelphia Addiction Center. Eric Goldburd, LAc, earned a master’s degree in Traditional Chinese Medicine (TCM) at the world-famous Pacific College of Oriental Medicine, in New York City. Olga Selcova, LAc, holds master’s degrees in internal medicine (neurology) and acupuncture, and is certified in acupressure by NCCAOM. Yelena Itskova is a reiki master with 10 years of clinical experience in major hospitals of the tri-state area. At the Philadelphia Holistic Clinics, the first visit is always free to ask questions. During this visit, clients will be informed in advance about the treatment plan and price. Customized individual treatments are offered, not group sessions. There are no contracts to sign or pressure to enroll in long-term programs and no disclaimers or fine print. They do not charge for CDs that are recommended for listening at home. If audio records are beneficial between sessions, patients receive them as a part of the healing process. The certified professionals display their licenses and certifications in the office, where potential clients may see them before the initial free consultation. These are are medical doctors, not just hobbyists or mere practitioners of holistic medicine. Immediately after the completion of the first visit, if the patient does not feel excited, they can cancel the treatment and not pay for it. They never ask for payment in advance, even if treatment was administered, no questions asked. Viva Healthy Life is located at 2200 Michener St., in Philadelphia. For appointments, call 267-403-3085 or visit VivaHealthyLife.com. See ad, page 3.
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10,000 Steps and Counting Keep Moving to Stay Fit
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by Kathleen Barnes
e have become a nation of couch potatoes. The average American takes only 5,900 steps a day, somewhat better than the sedentary Brits that average less than 4,000. The notion that overall we need to take 10,000 steps a day to be physically fit started with manpo-kei, a 1960s Japanese marketing tool to sell pedometers. While the 10,000 steps concept lacks specific supporting science, it’s widely acknowledged that we are healthier the more that we move. Affixing a target number to it helped spread the notion of the benefits of walking, says Catrine Tudor-Locke, Ph.D., a walking behavior researcher at the University of Massachusetts at Amherst. Tudor-Locke is a proponent of the walking goal, although she readily admits the real objective is to get people moving more. “Any opportunity to walk more, more frequently and farther, wherever that is—it all adds up,” she says.
Making 10,000 Steps Possible For those already physically fit and physically active, 10,000 steps is a no-brainer. However, it’s never too late to start for those with exercise programs that have been supplanted by a too-busy-toworkout lifestyle. There’s probably no easier exercise than walking, says Dr. Melina Jampolis, the Los Angeles author of The Doctor on Demand Diet. “Walking is the number one exercise I recommend to most of my patients, because it is exceptionally easy to do, requires only a supportive pair of quality 20
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sneakers and has tremendous mental and physical benefits that increase just by getting outside in the fresh air.” The biggest bang for the increased effort is the first 3,000 to 4,000 steps between the sedentary baseline and 10,000 steps, Tudor-Locke explains. “Still, 10,000 steps is the magic number for the average American,” says Dr. Michael Roizen, chief wellness officer at the Cleveland Clinic, in Cleveland, Ohio. “That specific number of steps seems to help break down insulin resistance, an underlying cause of Type 2 diabetes. We’re not exactly sure how this happens, but we know that this amount of exercise takes the glucose from the blood where it is a hazard to the cells, so that it becomes less hazardous.”
Exponential Health Benefits Many more well-documented health benefits of a walking program include: 4 increased heart health 4 lower blood pressure 4 stronger muscles 4 improved balance 4 weight control 4 natural stress relief Several studies from places like Harvard Medical School’s affiliate Brigham and Women’s Hospital also show that a brisk walking program nearly cut in half the risk of early death in breast cancer patients. Most exercise experts note that a walking pace that leaves the walker only slightly out of breath reaps the greatest rewards. “One hundred steps a minute is a good cadence,” advises Tudor-Locke. The U.S. Centers for Disease Control and Prevention recommends at least 150 minutes of exercise weekly, or 30 minutes five days a week, for virtually everyone. Many experts don’t believe it’s necessary to move for 30 minutes straight. Ten-minute increments work fine; so a quick morning walk around the block, another outing during the lunch hour and a refreshing walk with the dog after work can do the trick. Some evidence from the Centers for Disease Control and Prevention’s National Center for Chronic Disease Prevention and Health Promotion suggests that varying walking speed is even more effective in overcoming insulin resistance and burning calories.
Counting Up Roizen recommends wearing a pedometer or using a free iPhone app (no need for a fitness band), mainly to keep up awareness of our daily step count. There’s no age when we don’t need to walk anymore. If a consistent 10,000 steps does wonders for health, some ask if more would be better. “Ten thousand is the answer for health and longevity, but 12,000 or more makes a difference for fitness and calorie burning, so go for it!” Roizen says. Kathleen Barnes is the author of numerous books on natural health, including Our Toxic World: A Survivor’s Guide. Connect at KathleenBarnes.com.
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Breathwalking Adds Benefits
his kundalini yoga breathing technique, when combined with a brisk walking program, changes the basic rhythms of the body, even at cellular levels, according to the Kundalini Research Institute, in Santa Cruz, New Mexico. Breathwalking, a particular combination of breathing and walking, improves several brain functions, according to research the institute conducted with the University of Arizona. Breathwalking, compared to normal walking, increases executive function by as much as 80 percent and improves cognitive function, judgment and mental focus. Other findings by the institute are that breathwalking improves vision, including depth of field and clarity of detail, as well as muscle balance and heart function. “If aerobic exercise resembles the pure power of a single frequency emanating from a strong radio station, then breathwalking looks like many frequencies mixed into complex and richly textured patterns. One is a tone; the others add melody, chords and harmonies. It is like comparing loud noise to sophisticated music,” notes the organization’s website.
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How to Do It Wave breath: Inhale steadily through the nose to the count of four while taking four steps, exhale through the mouth to a count of four while taking another four steps. Stair breath: Make four distinct inhalations through the nose to a count of four while taking four steps; and then exhale through the mouth in four sharp exhalations while taking another four steps. Dr. Jim Nicolai, who is affiliated with the University of Arizona Center for Integrative Medicine, in Tucson, has created a helpful instructional video at Tinyurl.com/ HowToBreathwalk.
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Kick the Plastic Habit Choose Earth-Friendly Alternatives by Avery Mack
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rocery bags, bottles, cups and straws comprise much of the 9.1 billion tons of plastic manufactured worldwide in the past 65 years. Once discarded, 79 percent resides in landfills and litters the environment, with more created daily. Annually, the equivalent of five grocery bags of trash for every foot of coastline worldwide enters the oceans, killing 100,000 marine animals. A 2016 World Economic Forum report says that by 2050, the world’s seas could contain more plastic than fish. At the 2017 Our Ocean Conference, the Ocean Conservancy and its partners
announced a $150 million preventive plan. “This is a major breakthrough for trash-free seas,” says Susan Ruffo, the conservancy’s managing director of international initiatives. “Our research found improved waste management in Southeast Asian countries [Indonesia, Philippines, Thailand, Vietnam and China] can halve plastic going in the ocean by 2025.” When the United Nations launched the Clean Seas campaign in 2017, Indonesia pledged $1 billion to reduce plastic waste by 70 percent within eight years through education, taxes on plastic bags and investing in
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alternative products. Increased awareness is crucial to buy and discard less, create alternatives and recycle more to support the planet’s overall health.
Expanding Footprint Lacking space, technology and equipment to transform waste into reusable materials, U.S. municipalities typically ship it to a sorter for processing elsewhere; often to China, where new regulations restrict what’s accepted, leaving trash haulers scrambling. Although recyclable, these are the worst plastics: #3, Polyvinyl chloride, used in plastic wrap, toys, squeeze bottles and packaging for peanut butter, contains lead and phthalate esters (chemical compounds) that affect development of testosterone, according to a study by the National Institute of Child Health and Human Development. #6, Polystyrene, in Styrofoam, plastic utensils and disposable or carryout containers, is toxic to our brain and nervous system; ask what restaurants use. #7, Polycarbonate, found in the lining of canned foods, sports drinks, juice drinks, ketchup bottles and clear sippy cups, contains bisphenol A (BPA), a proven endocrine disruptor.
Small Changes Make a Difference Recycling weakens plastic grocery bags, necessitating double-bagging to avoid spills. Average families annually accumulate about 1,500 plastic bags, with 99 percent ending in landfills, as litter or stuffed in the pantry, according to the Center for Biological Diversity. Worldwide, many countries ban or tax bags. “Annually, 50 billion water bottles are sold globally, including 30 billion in the U.S. That’s 1,500 individual water bottles thrown away per second,” says Deanna Latson, co-founder of ARIIX, which makes water purification systems, in Bountiful, Utah. “One filter can purify the equivalent of thousands of them a year.” The U.S. annual bottle recycling rate is 23 percent. Beth Terry, of Oakland, California, author of Plastic-Free: How I Kicked the Plastic Habit and How You Can Too, offers 100 tips at MyPlasticFreeLife.com, including
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green living
this planet-saving advice: 4 Opt for bar soap instead of liquid, soap nuts in lieu of plastic-packaged powders, and baking soda and lemon or vinegar rather than sprays to clean. 4 Ask the butcher to wrap meat in paper, forgoing trays and plastic wrap. 4 Buy fruit and vegetables at farmers’ markets; return containers for reuse. 4 Turn out-of-fashion garments into cleaning rags; skip plastic scrubbers. 4 Carry reusable water bottles and cloth shopping bags. 4 Avoid over-packaged frozen foods. 4 Use glass jars for leftovers and storage. 4 Buy kitty litter packaged in paper. 4 Choose stainless steel pet food and water bowls. As a substitute, glass is endlessly recyclable, but facilities are few. Find resource centers at gpi.org/glass-resource-locator. “Plastic innovations stop at invention and don’t follow through to end-oflife solutions,” says Tom Szaky, CEO and founder of TerraCycle, in Trenton, New Jersey. It accepts both basic and difficultto-recycle waste including pens, laboratory waste, cigarette butts, art supplies, small auto parts, bathroom cleaning waste, toys, candy wrappers and coffee pods (TerraCycle.com).
Contact Influencers
Tell companies when products have excessive or harmful packaging. In Delray Beach, Florida, Saltwater Brewery created biodegradable, safely edible wheat and barley six-pack rings to replace traditional plastic rings that are hazardous to wildlife. Restaurants routinely provide fresh plastic straws with refills. BYOS (bring your own straw), whether plastic, stainless steel or paper, and let management know why. Americans daily discard 500 million plastic straws (StrawlessOcean.org/alternatives). “Consumers are willing to change if options are available,” observes Szaky. “Manufacturers need to offer high-quality, reusable products designed for reuse equal or superior in value to single-use, disposable items.” Connect with the freelance writer via AveryMack@mindspring.com.
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Our Readers are Seeking Providers & Services for: Earth-Friendly Landscapers • Plant Care Electric Vehicle Dealers • Green Builders Recycling Services • Solar Panel Providers Wood Alternative Sources
Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:
215-902-9137 January 2018
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Javier Brosch/Shutterstock.com
natural pet
Don’t Overfeed Fido Plus Other Tips to Keep a Dog Cancer-Free
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by Karen Becker
ancer is the leading cause of canine fatalities in the U.S., Europe and Japan. Often diagnosed too late, the risks, heartache and expense of aggressive traditional treatments have many people searching for healthy alternatives. Although the causes are not well understood, we can give our companion the best possible chance of prevention.
1
Avoid Pet Obesity
In studies across species, caloric restriction has been shown to help prevent tumor development and progression. Obesity is strongly linked to increased cancer risk in humans and is assumed so in dogs. For people, cancer is also connected with excessive glucose, increased insulin sensitivity, inflammation and oxidative stress. Overfeeding a dog is not a loving thing to do.
2
Choose an AntiInflammatory Diet
Creating or promoting inflammation raises cancer risk by facilitating abnormal cells to proliferate. Current research suggests cancer is actually a chronic, inflamma-
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tory disease. Because cancer cells require the glucose in carbohydrates as an energy source, limit or eliminate carbs present in processed grains, fruits with fructose and starchy vegetables. Cancer cells generally can’t use dietary fats for energy, so appropriate amounts of good-quality fats are nutritionally healthy. Another major contributor to inflammation is poor-quality, processed pet food, which is typically high in omega-6 fatty acids and low in omega-3. Omega-6s increase inflammation; omega-3s do the reverse. A healthy, moist dog diet contains real, whole, organic, non-GMO (genetically modified) foods, preferably raw—also plenty of high-quality protein, including muscle meat, organs and bone; moderate amounts of animal fat; high levels of EPA and DHA (omega-3 fatty acids, such as those present in krill oil); and some fresh-cut ground veggies; plus antioxidant-rich fruit. Consider adding both vitamin/mineral and other supplements like probiotics, digestive enzymes, medicinal mushrooms and super green foods. Work with a holistic or integrative veterinarian to determine the best regime.
Exposure 3Reduce to Toxins
Harmful toxins include chemical pesticides like flea and tick preventives, lawn chemicals, tobacco smoke, flame retardants and all common household cleaners. A six-year study by the Cummings School of Veterinary Medicine, at Tufts University, showed that exposure to lawn pesticides, specifically those applied by lawn care companies, raised the risk of canine malignant lymphoma up to 70 percent. Conventional flea and tick preventives are pesticides, whether spot-on treatments, pills, dips, solutions, shampoos or collars. Chemical spot-on products attracted U.S. Environmental Protection Agency attention based on reports of 40,000 adverse events in 2008, including 600 animal deaths. Because avoiding all toxins is nearly impossible, consider periodic detoxification based on a vet’s recommendation. For a dog with constant exposure to toxic chemicals all summer, a daily oral detox protocol is sound. If the only source is a monthly dose of a flea and tick product, limit a detox to the week after each pill or topical treatment.
4
Refuse Unnecessary Vaccinations
To properly maintain a dog’s first line of defense—the immune system—don’t overstimulate it with vaccines. Tailor vaccine protocols to minimize risk and maximize protection, considering the dog’s breed, background, nutritional status and overall vitality. A good protocol with healthy puppies is to provide a single parvovirus and distemper vaccine at or before 12 weeks of age, and a second set after 14 weeks. Cautious vets then order a titer test (at a lab that uses the immunofluorescence assay method) two weeks after the last set of vaccines. If the dog has been successfully immunized, it’s protected for life. If titer tests indicate low vaccine levels (unlikely), try a booster for only the specific viruses that titered low, and only those to which the animal has a real risk of exposure. Combination vaccines (four to eight viruses in one injection), a standard booster at many veterinary practices, is not recommended.
5
Maintain Physical Integrity Until at Least 18 to 24 Months of Age
Studies from Purdue University, the University of California, Davis, and others show a clear link between spaying/neutering and increased cancer rates in dogs, especially large breeds. These include increased risk of osteosarcoma in Rottweilers neutered or spayed before their first birthday; double the risk of bone cancer in neutered or spayed large, purebred dogs versus intact (not neutered) dogs; and three to four times the cancer rates for spayed female golden retrievers versus intact females. Opting for ovary-sparing spays (hysterectomy) is another option that preserves sex hormones while rendering the animal sterile. Applying these five suggestions in caring for a dog throughout its life offers a pet a good chance for a cancer-free and overall healthy, high-quality life. Karen Becker, a doctor of veterinary medicine, is a proactive, integrative practitioner who consults internationally and writes for Mercola Healthy Pets (HealthyPets.Mercola.com).
Connect ~ Promote ~ Advance
Learn more at sbnphiladelphia.org
January 2018
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Copper
Natural device stops a cold before it starts
New research: Copper stops colds if used early.
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ew research shows you can stop a cold in its tracks if you take one simple step with a new device when you first feel a cold coming on. Colds start when cold viruses get in your nose. Viruses multiply fast. If you don’t stop them early, they spread in your airways and cause misery. But scientists have found a quick way to stop a virus. Touch it with copper. Researchers at labs and universities worldwide agree — copper is “antimicrobial.” It kills microbes, such as viruses and bacteria, just by touch. Four thousand years ago ancient Greeks and Egyptians used copper to purify water and heal wounds. Now we know why it worked so well. Researchers say a tiny electric charge in microbe cells gets short-circuited by the high conductance of copper. This destroys the cell in seconds. Tests by the Environmental Protection Agency (EPA) show germs die fast on copper. So some hospitals switched to copper touch surfaces, like faucets and doorknobs. This cut the spread of MRSA and other illnesses by over half, and saved lives. The strong scientific evidence gave inventor Doug Cornell an idea. When he felt a cold coming on he fashioned a smooth copper probe and rubbed it gently in his nose for 60 seconds. “It worked!” he exclaimed. “The cold went away completely.” It worked 26
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Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.” Some users say copper stops nighttime stuffiness if they use it just before bed. One man said, “Best sleep I’ve had in years.” Users also report success in stopping cold sores when used at the first sign of a tingle in the lip. One woman said, “I tried every product on the market over 20 years. Some helped a little, but this stopped it from happening in the first place.” The handle is sculptured to fit the hand and finely textured to improve contact. Tests show it kills harmful microbes on the fingers to help prevent the spread of illness.
again every time he felt a cold coming on. He reports he has never had a cold since. He asked relatives and friends to try it. They said it worked for them, too. So he patented CopperZap™ and put it on the market. Soon hundreds of people had tried it and given feedback. Nearly 100 percent said the copper stops their colds if used within 3 hours of the first sign. Even up to 2 days after the first sign, if they still get the cold it is milder and they feel better. Users wrote things like, “It stopped my cold right away,” and “Is it supposed to work that fast?” Pat McAllister, age 70, received one as a gift and called it “one of the best presents ever. This little jewel really works.” Sinus trouble, stuffiness, cold sores. People often use CopperZap Copper may even help stop flu if for prevention, before cold signs apused early and for several days. In a pear. Karen Gauci, who flies often for her job, used to get colds after crowded lab test, scientists placed 25 million live flu viruses on a CopperZap. No viruses flights. Though skeptical, she tried it were found alive soon after. several times a day on travel days for The EPA says the natural color 2 months. “Sixteen flights and not a change of copper does not reduce its sniffle!” she exclaimed. ability to kill germs. Businesswoman Rosaleen says CopperZap is made in the U.S. of when people are sick around her she pure copper. It carries a 90-day full uses CopperZap morning and night. money back guarantee and is available “It saved me last holidays,” she said. for $49.95 at CopperZap.com or toll“The kids had colds going around and free 1-888-411-6114. around, but not me.” ADVERTORIAL
calendar of events NOTE: All calendar events must be received by the 10th of the month and adhere to our guidelines. Review guidelines for submissions at NAPhilly.com or email Publisher@NAPhilly.com for more information.
Bagels and Dharma: Conversation and Aspiration – 9am-noon. With Lisa Kraus and Shastri Tom Berthoff. A program that reflects the Sakyong’s vision of enlightened community. It combines meditation practice with a dharma talk, food, and conversation. $2-$5/donation. The Philadelphia Shambhala Center, 2030 Sansom St. 215-5686070. Philadelphia.Shambhala.org.
Intro to Nature Play with NaturePHL – 2-3:30pm. Come for some unstructured nature play and a hike. With a Schuylkill Center educator and a CHOP pediatrician, participants will climb, explore and learn more about the many health benefits of outdoor activity and time in nature. Meet at Tall Trees Nature Playscape. Free. 8480 Hagy’s Mill Rd, Philadelphia. 215-482-7300. Preregister: SchuylkillCenter.org.
WEDNESDAY, JANUARY 3
THURSDAY, JANUARY 4 Advocacy and Action – 7-8pm. Learn how to write an advocacy letter to your editor or congressman with guidance. Bring your laptop/tablet/phone, etc and use Wi-Fi as we write some together and send them on their way. Free. Bucks County Audubon Society, 2877 Creamery Rd, New Hope. 215-2975880. bcas.org.
MONDAY, JANUARY 8
THURSDAY, JANUARY 18
THURSDAY, FEBRUARY 1
SATURDAY, JANUARY 20
THURSDAY, FEBRUARY 8
Schuylkill Center Restoration Volunteer Workday – 10am-noon. Help improve the health and biodiversity of their forest. Volunteers will help remove invasive plants, plant native species, and maintain and improve their trails. Long pants, sturdy boots and a sense of fellowship are recommended. Gloves, tools, instruction and snacks provided. BYO water bottle. 8480 Hagy’s Mill Rd, Philadelphia. 215-482-7300. Preregister: SchuylkillCenter.org.
WEDNESDAY, JANUARY 10
TUESDAY, JANUARY 23
FRIDAY, JANUARY 12 Midday Melodies – Noon-2pm. The Reading Terminals Jazz Combo. Reading Terminal Market, 12th St & Arch St, Philadelphia. ReadingTerminalMarket.org.
SUNDAY, JANUARY 14 Make and Take: Herbal Toolkit for Seasonal Depression and Anxiety – Noon-2pm. Discover plants that can alleviate acute and chronic anxiety and depression and discuss the most effective method of using them. Herbs that address underlying imbalances that lead to mental health challenges will also be covered. $10/members, $15/nonmembers. Bartram’s Garden, 5400 Lindbergh Blvd, Philadelphia. 215-729-5281. BartramsGarden.org.
plan ahead
Backyard Composting – 7-8:30pm. With Colleen Falicki, founder of the Back to Earth Compost Crew. Learn five easy steps to turn your food scraps and yard waste into black gold; how to create your own compost; and how to use it in your garden. The first 10 registrants will receive a 2.5 gallon bag of compost. Free. Weavers Way Co-op, 45 Forest Ave, Ambler. 215-843-2350 ext 118. Register: WeaversWay.coop.
Babywearing Workshop – 6-8pm. Participants will learn the benefits of wearing their baby, review carrier types, and learn about babywearing safety. Product samples will be available to try on and play with so participants can make an informed decision about which carrier is best for their family’s babywearing experience. Free. The Nesting House, 606 Carpenter Ln, Philadelphia. TheNestingHouse.net. Advocacy for a Cleaner Earth – 6:30-8pm. Join Bucks County Audubon Society and other environmental professionals for a panel discussion about the current state of our environment and what personal actions we can do to help make the world a better place. Free. Delaware Valley University, Doylestown. 215-297-5880.
SATURDAY, JANUARY 27 Winter Wellness Walk – 2-3pm. Experience winter with some outdoor exercise on the trails. The walk will be led at a moderate pace; be prepared for uneven terrain. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215-482-7300. SchuylkillCenter.org.
MONDAY, JANUARY 1
Shambhala Open House – 7-8:30pm. Every first Wednesday The Philadelphia Shambhala Center hosts an evening where newcomers can learn what the center has to offer. The evening includes guided instruction in meditation and a short presentation. Light refreshments will be served. $10/donation. 2030 Sansom St. 215-568-6070. Philadelphia.Shambhala.org.
child-led program uses emergent curriculum and nature to prepare children for the academic, social, and emotional rigors of school. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215482-7300. SchuylkillCenter.org.
Vegan Basics for Non-Vegans – 6pm. Joy Manning and Marisa McClellan will demonstrate how to prepare easy, make-ahead meat-free staples for plant-based meals during the week. Learn how to marinate and bake tofu (and what to do with it), how to roast any vegetable, quick sauces for whole grain pastas, plant-based tacos, and quick meal ideas for canned beans. $15/person. Parkway Central Library, 1901 Vine St, Philadelphia. 215-686-5322. Register: FreeLibrary.org.
THURSDAY, JANUARY 25 Nature Lover’s Book Club – 6:15-8pm. This group is open to anyone who has a passion for the environment and wants to share and discuss with likeminded individuals. Visit NatureLoversBookClub. blogspot.com for discussion questions, future book lists, and a link to purchase the book. Doylestown Bookshop, 16 S Main St. 215-297-5880. bcas.org. Nature Preschool Open House – 6:30-7:30pm. Learn about the curriculum, philosophy and values of this nature-based preschool and kindergarten program. Meet the teachers, tour the classrooms, and find out what a day looks like. Their progressive,
Advocacy and Action – 7-8pm. Learn how to write an advocacy letter to your editor or congressman with guidance. Bring your laptop/tablet/phone, etc and use Wi-Fi as we write some together and send them on their way. Free. Bucks County Audubon Society, 2877 Creamery Rd, New Hope. 215-2975880. bcas.org. Water: Peril and Promise – Seventh Annual Richard L James Lecture – 7-9pm. Scientist Bernard Sweeney, businessman Brian Linton, activist Maurice Sampson, architect José Almiñana, utility expert Debra McCarty, and educator Aaliyah Green Ross share their most important thoughts on water, and engage our community in a town meeting conversation on this huge environmental concern. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215-482-7300. SchuylkillCenter.org.
FRIDAY, FEBRUARY 9 Midday Melodies – Noon-2pm. The Reading Terminals Jazz Combo. Reading Terminal Market, 12th St & Arch St, Philadelphia. ReadingTerminalMarket.org.
WE STILL ON? Call ahead to confirm that the event details haven’t changed and tell them you saw it in Natural Awakenings – Philly.
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ongoing events NOTE: All calendar events must be received by the 10th of the month and adhere to our guidelines. Review guidelines for submissions at NAPhilly.com or email Publisher@NAPhilly.com for more information. Silent Meditation and Sunday Celebration – 10:10-11:45am. Inspiring words, personal spiritual practice and fellowship. New Thought Philadelphia, CA House, 118 S 37th St (UPenn campus). NewThoughtPhilly.org. Food Addicts Anonymous – 11am. A 12-step program for food addiction. Roxborough Memorial Hospital, 5800 Ridge Ave, Rm A (next to cafeteria), Philadelphia. 215-514-6692.
SATURDAY, FEBRUARY 10 2018 GreenAllies Conference – 10am-3pm. Join for the fourth annual student networking conference. Hear from amazing student environmentalists and sustainability professionals, share ideas, and meet environmental clubs from around the region. GreenAllies works to empower students to lead sustainability projects in their community. $15-$20. Swarthmore College. Green-Allies.org. Gardening Fair –1-4pm. Learn about gardening, flowers and the environment with the opportunity to meet and chat with Penn State Master Gardeners, Delaware Valley University Organic Growing program, PA Horticultural Society, Philadelphia Botanical Club, Tree Northeast, Tree Philly, Huntington Valley Garden Club, Insectarium and PA Environmental Council. Free. Northeast Regional Library, 2228 Cottman Ave, Philadelphia. FreeLibrary.org.
THURSDAY, FEBRUARY 15 Holistic Holiday at Sea – Feb 15-25. Join more than 1,800 like-minded vegans during a vacation that will nourish your body, stimulate your mind and rejuvenate your spirit. Featuring renowned chefs, teachers and healers, learn the latest in diet and nutrition science, cooking classes, yoga, exotic ports and more. 1-800-496-0989. HolisticHolidayAtSea.com.
SATURDAY, FEBRUARY 24 Yoga Storytime –11am. An integration of yoga, story, songs and games for children ages 4-6. This approach will help children explore the art of listening, and build a stronger mind/body connection. Dress comfortably and be prepared to move and have fun. Joseph E. Coleman Northwest Regional Library, 68 W Chelten Ave, Philadelphia. 215-685-2150. FreeLibrary.org.
SATURDAY, APRIL 21 Namas Day Spring Celebration – 8am-5:30pm. Philadelphia’s premiere yoga festival featuring workshops with leading and local regional teachers. More than 30 exhibitors will share their yoga and wellness related products and services in the Marketplace. Enjoy food trucks for lunch. $50-$145. WHYY Building, 150 N 6th St. NamasDay.org.
FRIDAY, MAY 4 Eighth Annual Sustainability Symposium – 8am4:30pm. Delaware Valley Green Building Council hosts a full day of educational sessions covering cutting edge green building and sustainability topics and industry best practices. Hear experts from across the region and beyond discuss their current work, opportunities for social, environmental, and economic impact, and challenges ahead in the sustainability field. Penn State at the Navy Yard, 4960 S 12th St, Philadelphia. dvgbc.org.
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daily Al-Anon Family Groups – Support for families and friends troubled by someone else’s drinking. Greater Philadelphia. Schedule: aisdv.org. Alcoholics Anonymous (AA) Meetings – A 12-step program for those who need help with a drinking problem. Greater Philadelphia. Schedule: aasepia.org. Escape Rooms – Days/times vary. Transport into one of two fantastical worlds where a series of clues, codes, puzzles, and tasks lead teams to achieve an ultimate goal. The Franklin Institute, 271 North 21st St, Philadelphia. 215-448-1200 or GuestServices@fi.edu. Morning Prayer and Meditation – 6-7am. This service, conducted in Korean and English, includes prayer, chanting and sitting meditation. Free. Won Buddhism, 23 Abington Ave, Glenside. 215-8848443. Philadelphia@WonBuddhism.org. Essene Market and Café – 8am-9pm, Mon-Fri; 8am-8pm, Sat-Sun. Large selection of organically grown produce, natural foods deli, on-site bakery. Located in the heart of historic Fabric Row, 719 S Fourth St, Philadelphia. 215-922-1146. EsseneMarket.com.
sunday Reiki Level I for Beginners – This foundation course is the most important of all levels of training. Seasoned bodyworkers will benefit, as much as beginners with no background in spiritual development or holistic health. The Reiki School and Clinic, 727 S 4th St, 2nd Flr, Philadelphia. Info: 215-238-0659. Manayunk Group Run – 9-10am. Meet in the shop. Philadelphia Runner Manayunk, 4358 Main St. PhiladelphiaRunner.com. Sunday Morning Sangha – 9:30-11:30am. Practice includes mantra meditation, shamatha (calm abiding) meditation; Vajrayana guided meditations and visualizations, and traditional Buddhist prayers followed by dharma teaching. $10-$15/donation. 954 N Marshall St, Philadelphia. TibetanBuddhist.org. Guided Meditation and Sunday Celebration – 1011:45am. Weekly meditation followed by a celebration in word, song and spirit. Greater Philadelphia Center for Spiritual Living, Paoli Corporate Center, 16 Industrial Blvd, Ste 112. 610-695-0375. cslPhilly.com.
Quaker Meeting for Worship – 11am. Participate in this unique, un-programmed service to worship by gathering and silently waiting for Spirit to guide us. Friends Center, 1501 Cherry St, Philadelphia. 215-241-7000. FriendsCenterCorp.org. Sunday Service – 11am. Embracing All Souls and Restoring Wholeness. The Unitarian Universalist Church of the Restoration, 6900 Stanton Ave, Philadelphia. 215-247-2561. uuRestoration.us. Korea Dharma Service – 11am-1pm. This dharma service, conducted in Korean, includes prayer, chanting, dharma talk and hymn singing. Lunch will be served after the service. Free. Won Buddhism, 23 Abington Ave, Glenside. 215-884-8443. Philadelphia@WonBuddhism.org. Monthly Sing – Thru Jun 3. 1pm. 1st Sun. For anyone who wishes to join mindfulness and song with Alexander Devaron. $5/donation. The Philadelphia Shambhala Center, 2030 Sansom St. 215568-6070. Philadelphia.Shambhala.org. Teen Group Meeting – 7-8:30pm.1st & 3rd Sun. Helping teenagers 13-18 find personal empowerment through spiritual awakening. Along the way deep connections are made and a lot of fun is had. Greater Philadelphia Center for Spiritual Living, Paoli Corporate Center, 16 Industrial Blvd, Ste 112. 610-695-0375. CSLPhilly.com.
monday New Baby Meetup – 12:30-2pm. This informal group is designed for new moms and babies to meet and share with one another about the beautiful, and often times challenging, transition into parenthood. Free. 4501-4503 Baltimore Ave, Philadelphia. TheNestingHouse.net. Practice, Study and Sangha: An Informal Gathering – 6-8pm. A social gathering, meditation practice and study/discussion for meditation practitioners of all levels. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-5686070. Philadelphia.Shambhala.org. La Leche League – 7pm. 3rd Mon. Providing support, encouragement, information and education to parents who choose to breastfeed. Private home. Info: lllOfEasternPA.org.
tuesday Chair Yoga Fellowship – 8:30-9:45am. Ongoing classes for keeping the body youthful through
Bryn Mawr Farmers’ Market – Thru Apr. 10am-noon. 1st, 3rd & 5th Sat. The largest farmers’ market on the Main Line. More than 20 local farmers and food artisans during growing season. Lancaster Ave & Bryn Mawr Ave (in the Amtrak Station parking lot), Philadelphia. 215-733-9599. FarmToCity.org.
mindful stretching on the mat and chair. Spend time meditating on scripture and practice with gratitude. Reformation Lutheran Church, 1215 Vernon Rd, Philadelphia. La Leche League – 10am. 2nd Tue. Providing support, encouragement, information and education to parents who choose to breastfeed. Calvary Presbyterian Church, basement nursery, 217 Fernbrook Ave, Wyncote. Info: lllOfEasternPA.org.
Chestnut Hill Farmers’ Market – Thru Apr. 10am-noon. Year-round market featuring local food and products. Winston Rd between Germantown Ave & Mermaid Ln, Philadelphia. 215-733-9599. FarmToCity.org.
La Leche League – 10am. 3rd Tue. Providing support, encouragement, information and education to parents who choose to breastfeed. Germantown. Theresa: 617-650-4436. Info: lllOfEasternPA.org. Honeygrow Run Club – 6:30-7:30pm. Last Tue. Join for a three-to-five mile out-and-back fun run. Receive 20% off next door at Honeygrow after the run. Philadelphia Runner Center City, 1601 Sansom St. PhiladelphiaRunner.com. YIP Run Club – 6:30-7:30pm. 1st Tue. Participants will run two-to-five miles to an interesting place in the city for a brief five-to-10 minute tour or Q&A followed by post-run camaraderie. Philadelphia Runner Center City, 1601 Sansom St. PhiladelphiaRunner.com. Yoga for Adults – 7pm. 1st & 3rd Tue. An inclusive yoga class for people of all skill levels and abilities. Wear something comfortable Northeast Regional Library, 2228 Cottman Ave, Philadelphia. 215-6850522. FreeLibrary.org. Tara Practice and Discussion Group – 7-8:15pm. Open to all. Limited floor cushions, chairs also available. $10/donation. 954 N Marshall St, Philadelphia. ChenrezigTBC@gmail.com. TibetanBuddhist.org. Group Meditation – 7:15-8:45pm. Practice sitting, walking and chanting meditation to calm your mind. All levels. Free. Won Buddhism, 23 Abington Ave, Glenside. 215-884-8443. Philadelphia@WonBuddhism.org.
wednesday New Baby Meetup – 10-11:30am. Bring babies in arms and meet other new parents, get out of the house, and talk about whatever is going on. 1605 E Passyunk Ave, Philadelphia. TheNestingHouse.net. New Baby Support Group – 10:30am-12:30pm. This informal group is designed for new moms and babies to meet and share with one another about the beautiful, and often times challenging, transition into parenthood. Free. Mount Airy Moving Arts, Carpenter St & Greene St, Philadelphia. TheNestingHouse.net. Meditation – Noon-1pm. Reduce stress, learn to remain peaceful in challenging situations, increase clarity of mind and more. Love offering. Greater Philadelphia Center for Spiritual Living, Paoli Corporate Center, 16 Industrial Blvd, Ste 112. 610695-0375. cslPhilly.com. Sierra Club Southeastern Pennsylvania Group (SPG) Meeting – 6:15pm. 1st Wed. Focused on environmental issues facing the greater Philadelphia area, members and nonmembers are welcome to join SPG Executive Committee meetings in-person or by phone. City CoHo, 2401 Walnut St, Philadelphia. 866-501-6174 (code: 100 4 100#) Families Anonymous – 7pm. A 12-step program for relatives and friends of those that suffer from substance abuse or related behavioral problem.
Saint Francis Xavier Church, Parish Center, 2319 Green St, Philadelphia. FamiliesAnonymous.org. Food Addicts Anonymous – 7pm. A 12-step program for food addiction. Bryn Mawr Hospital, 130 S Bryn Mawr Ave, 2nd Flr, Ladd Conference Rm. 610-659-0667.
thursday Chair Yoga Fellowship – 8:30-9:45am. Ongoing classes for keeping the body youthful through mindful stretching on the mat and chair. Spend time meditating on scripture and practice with gratitude. Reformation Lutheran Church, 1215 Vernon Rd, Philadelphia. New Parent’s Support Group – 12:30-1:30pm. Last Thur. All are welcome. $5/donation/family. Lilypad in South Philly, 1234 S Broad St. BlossomingBelliesBirth.com.
friday The Basic Goodness of Mental Illness: Support/ Study Group – 6:30-8pm. 4th Fri. For mental health professionals interested in building confidence, deepening compassion and developing supportive connections in their professional lives. Prerequisites and coursework. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-568-6070. Philadelphia.Shambhala.org. Scripture Study –7-8:45pm. 2nd Fri. This small study group gathers together over a cup of tea to read the scriptures of Won Buddhism and discuss its meaning and how it relates to daily life. Free. 23 Abington Ave, Glenside. 215-884-8443. Philadelphia@WonBuddhism.org.
saturday Vinyasa Yoga – 8am. With Chris Czopek. Prana, asana and meditation for all levels. Beginners welcomed. Relax Therapy Spa, 7151 Germantown Ave, Philadelphia. 866-776-3034.
Rittenhouse Farmers’ Market – Thru Apr. 10am2pm. Year-round market featuring local food and products: seasonal produce, herbs, mushrooms and honey, plus local wine. 18th St & Walnut St, Philadelphia. 215-733-9599. FarmToCity.org. Dharma Service – 10:15am-noon. Includes sitting meditation, chanting, prayer, dharma talk and discussion on Buddhist philosophy and practice. Free. Won Buddhism, 23 Abington Ave, Glenside. 215-884-8443. Philadelphia@WonBuddhism.org. Nature Exploration – 10:30-11:30am. Grab your hiking shoes for a naturalist-led exploration and storytime with your little ones. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215482-7300. SchuylkillCenter.org. A Course in Miracles – 1pm. Members undergo spiritual healing and development by sharing and discussing the great spiritual Tome, A Course in Miracles. The New Leaf Cafe, 1225 Montrose Ave, Bryn Mawr. Meetup.com. Teen Dance Club – 1pm. Ages 12 and up. Learn new steps, play Just Dance or Dance Dance Revolution on the Wii, and get encouraged to get moving. The focus is on positive energy, exercise, and healthy choices. South Philadelphia Library, 1700 S Broad St, Philadelphia. FreeLibrary.org. Reclaim Class – 6:30-7:45pm. Relax Therapy Spa, 7151 Germantown Ave, Philadelphia. 866776-3034. Kirtan – 7pm. 1st Fri. Join for monthly kirtan and bhajans and a vegetarian meal afterwards. $10/ donation. Govindas Bhakti Garden, 1408 South St, Philadelphia. Meetup.com.
Be happy for
this moment. This moment is your life. ~Omar Khayyam
Bird Walks – 8-9am. 1st & 3rd Sat. Join our naturalists for a guided bird walk around the property. All ages/levels. Bring a field guide, binoculars or borrow a pair. Bucks County Audubon Society, 2877 Creamery Rd, New Hope. 215-297-5880. Bird Walk – Thru Apr. 9-11am. Last Sat. Join a staff naturalist and Wild Birds Unlimited for a monthly bird walk on the property. Free. Newlin Grist Mill, 219 S Cheyney Rd, Glen Mills. 610-459-2359.
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community resource guide
LOCALLY GROWN DELIVERY SERVICE
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NAPhilly.com to request our media kit.
ALTERNATIVE MEDICINE NATALIE BLISS, PHD. SH, RMT
Stress Management Consulting Classes • Workshops • Private Sessions Philadelphia • 267-251-6052 ReikiSoundBliss.com Reiki Master Teacher Natalie Bliss is an independent educator and consultant. Following a lifetime as a professional musician and teacher, she was ordained in nonsectarian Spiritual Healing (PhD. SH). Her healing ministry incorporates reiki and therapeutic sound for relief of stress and its manifestations. See ad, page 25.
SAGE INTEGRATIVE HEALTH CENTER Wendy Romig, MS, CNS, LDN 538 Carpenter Ln, Philadelphia 215-839-3950 • SageIntegrativeHealth.com
Sage Integrative Health Center offers a customized, natural approach to helping people overcome illness using a blend of nutritional counseling, herbal remedies and wellness coaching. Visit our on-site herb shop.
ANIMAL HOSPITAL CHESTNUT HILL CAT CLINIC 8220 Germantown Ave Philadelphia • 215-247-9560 ChestnutHillCatClinic.com
We are a full-service veterinary hospital, dedicated to the gentle compassionate care of felines. We specialize in preventative health care and provide exceptional surgical and dental services. See ad, page 24.
COMMUNITY ORGANIZATION MT AIRY USA
6703 Germantown Ave, Ste 200, Philadelphia • 215-844-6021 Info@MTAiryUSA.org Live. Work. Thrive. The mission of Mt. Airy USA is to preserve, empower and advance a vibrant and diverse Mt. Airy by stimulating development responsive to the community’s needs.
HOLISTIC SKIN CARE NU YOU WELL MED
1601 Walnut St, Ste 1523 Philadelphia • 215-847-5659 Award-winning Nu You Well Med has certified estheticians that specialize in treating skin conditions holistically. We also offer a unique male waxing program. Let us help you look and feel amazing. See ad, page 9.
HOLISTIC TREATMENT VIVA HEALTHY LIFE
Bustleton Business Center 2200 Michener St, Ste #1, Philadelphia 19115 267-403-3085 • VivaHealthyLife.com Located in the heart of Northeast Philadelphia, our goal is to treat patients using old traditional techniques of acupuncture along with homeopathic drugs prepared from all natural ingredients and with scientific methods of NeuroLinguistic programming. This combination of methods gives us the strongest weapon against all your medical problems. See ad, page 3.
Friends are the siblings God never gave us. ~Mencius
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WEGARDN
Katie Delorenzo Philadelphia • 973-216-3668 Info@wegardn.com • WeGardn.com We G a r d n i s a delivery service to all of Philadelphia. That means you can access the freshest, most local harvest anytime, anywhere. We have the highest standards for local, quality food sourcing. Our team knows that no other choice affects our quality of life and health more than what you put in it. That kind of discernment often comes at a high cost, but we believe it should be affordable to make the best choice for your family’s health. See ad, page 21.
LOCALLY GROWN PRODUCE FARM TO CITY
Weekly Outdoor Farmers’ Markets Philadelphia • 215-733-9599 Info@FarmToCity.org • FarmToCity.org Farm to City connects urban residents with food from local farmers through 15 producer-only farmers’ markets, many CSA farms and its Winter Harvest Buying Club. Visit our website for seasonal schedule and opening days.
MASSAGE THERAPY RELAX THERAPY SPA
Gilda Smith, LMT, Yoga Instructor 7151 Germantown Ave, Philadelphia 215-760-9035 • Gilda.Smith@icloud.com Thai massage, yoga, bodywork, positional release therapy, Dolphin Neurostim, MPS. Relax therapy services will bring a sense of grounding, encompassing all of the aforementioned for the client to begin their very unique journey to restoration. Now introducing scar therapy.
NATURAL CLEANING SERVICE NATURALLY NEAT
Philadelphia • 267-507-5862 NaturallyNeat@gmail.com Our team of highly trained neat professionals provides janitorial services for a wide array of commercial spaces using Naturally Neat, environmentally conscious products and services. Contact us for a quote. See ad, page 7.
NATURAL ORGANIC MARKET ESSENE MARKET
In the heart of historic Fabric Row 719 S 4th St, Philadelphia 215-922-1146 • EsseneMarket.com Philadelphia’s premier natural foods market, Essene specializes in organic, local, veganfriendly selections. Our café’s hot bar features ready-made Korean, vegetarian and gluten-free entrees. Our fresh juice bar is renowned for invigorating smoothies and enlivening elixirs. Be sure to try freshly baked treats prepared in our own vegan bakery. From hard-to-find items to everyday staples, we’re your neighborhood market for healthconscious living. See ad, page 12.
NATURAL PHARMACY ASPIRE PHARMACY
4307 Locust St, Philadelphia 19104 215-883-0332 AspireRxCare.com A one-size fits all slogan doesn’t work when it comes to ones health. We can work with your doctor and make your prescription tailored for your specific needs.We can customize your medical experience through prescription compounding and much more. See ad, page 6.
NUTRITION AND HERBS CENTER
Tony Moore 5601 N 10th St, Philadelphia 19141 215-549-6151 • NutritionAndHerbsCenter.com
SPECIALTY SPICE SHOPPE THE SPICE RACK
8431 Germantown Ave Philadelphia • 215-274-0100 ChestnutHillPA.com/The-Spice-Rack Chestnut Hill purveyors of American made small batch, organic, artisan and gourmet specialty goods and accessories. See ad, page 18.
STRESS MANAGEMENT NATALIE BLISS, PHD. SH, RMT
Stress Management Consulting Classes • Workshops • Private Sessions Philadelphia • 267-251-6052 ReikiSoundBliss.com Reiki Master Teacher Natalie Bliss is an independent educator and consultant. Following a lifetime as a professional musician and teacher, she was ordained in non-sectarian Spiritual Healing (PhD.SH). Her healing ministry incorporates reiki and therapeutic sound for relief of stress and its manifestations. See ad, page 25.
SUSTAINABLE ORGANIZATIONS SUSTAINABLE BUSINESS NETWORK 2401 Walnut St, Ste 206, Philadelphia 215-922-7400, ext 104 • sbnPhiladelphia.org
NATUROPATH EARTHLY ESSENCE
Become the Master of Your Own Healing ©. Dr. Jacquilen Fostor Tomas Ali, ND, is a Naturopathic Physician, Certified Nutritional Counselor (CNC) and Master Herbalist (MH). Also, as a Certified BodyTalk Practitioner, Dr. Ali focuses on and addresses the causes of health challenges, not just symptoms. This focus provides a wellbalanced approach to health and healing.
ORGANIC COFFEE COMPANY ORGANO GOLD
Shambra Johnson 267-455-6019 • CupOfFreedom.com Paid2Cook.OrganoGold.com Organo Gold, world’s leading coffee and tea provider, enriched with organic ganoderma mushrooms; bringing the treasures of the earth to the people of the world. Info: OrganoGold.com. See ad, page 7.
Fee for classifieds is a minimum charge of $20 for the first 20 words and $1 for each additional word. To place an ad, email Publisher@NAPhilly.com. OPPORTUNITIES ADVERTISE HERE – Are you: hiring, renting property/office space, selling products, offering services, or in need of volunteers? Advertise your personal/business needs in Natural Awakenings classified ad section. To place an ad, email Publisher@NAPhilly.com. RELATIONSHIP MANAGEMENT SALES – Excellent opportunity for flexible part-time work. Natural Awakenings Philadelphia is seeking a selfmotivated professional with strong interpersonal and communication skills to introduce businesses to the benefits of advertising in print and online. Must be self-motivated, organized, creative and good in sourcing suitable clients and events to target in Philadelphia. Must enjoy conversing on the phone and hosting face-to-face meetings, working from home and from the road. Need 20 flexible daytime hours per week to prosper. Occasional weekend and evening time required to attend events and network. Generous commission plus bonuses. Previous relationship-based ad sales experience necessary. Email your name, phone number and a brief description of your experience to Publisher@NAPhilly.com.
The Sustainable Business Network (SBN) of Greater Philadelphia is a nonprofit membership organization striving to build a just, green and thriving local economy. See ad, page 25.
Supporting the healing process through education. Open Monday through Saturday from 10 a.m. to 6 p.m.
Dr. Jacquilen Fostor Tomas Ali 3901 Main St, Bldg B, Ste 201, Philadelphia 215-360-4110 • DrAliND.com
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WOMEN’S GROUP ROSE ST JULIEN, LCSW Center City 215-546-1040
Rose St. Julien, a licensed clinical social worker for 20 years, hosts a weekly women’s personal growth group for creative, positive change. It offers an opportunity for women to come together for sharing and growing, acquiring creativity in decision making and building positive self-esteem. See ad, page 24.
Natural Awakenings Maga zine is Ranked 5th Nationally in Ci sion’s 2016 Top 10 Health & Fitne ss Magazines List 1. 2. 3. 4.
The world’s leading source of media research Spry Living – 8,907,303 Shape – 2,521,203 Men’s Health – 1,852,715 Prevention – 1,539,872
6. 7. 8. 9. 10.
Women’s Health – 1,511,791 Weight Watchers Magazine – 1,126,168 Dr. Oz The Good Life – 870,524 Vim & Vigor – 789,000 Experience Life – 700,000
5. Natural Awakenings – 1,536,365
www.naturalawakeningsmag.com January 2018
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A VACATION Unlike ANY
OTHER
10 DAY VEGAN C RUI S E FEB. 15-25, 2018 Our 15th Anniversary 10 Day* Cruise will be the best yet! Join 1800+ like-minded vegans during a vacation that will nourish your body, stimulate your mind and rejuvenate your spirit. Shop at the duty-free capital of the world in St. Thomas, USVI; watch batik-making on St. Kitts and Nevis; sip on coconut water in Fort de France, Martinique; dance in Bridgetown, Barbados; and see the waterfalls of Pointe-a-Pitre, Guadeloupe. In addition to our stellar lineup of vegan health luminaries, the 2018 cruise will add a focus on the ethical treatment of animals featuring PETA president Ingrid Newkirk. The latest in diet and nutrition science, cooking classes, yoga, exotic ports... there’s something for everyone! Learn more about the classes, cuisine and itinerary at holisticholidayatsea.com.
LAST CHANCE DISCOUNT BOOK BY JAN. 11!
Chosen b y N ATIONA L G EOG RAPHIC T R A VELER as On e of the 1 00 BEST WO RL DWIDE VACAT ION S to E NR IC H YOUR L IF E Vegan, Gluten-free, Oil-free & Ship’s Menu Daily Yoga, Meditation, Pilates, Qi Gong, Do-In, Running & Fitness Classes 150+ Lectures & Workshops Special Panel Focusing on Animal Rights CME & CEU Credits Available 45+ Teachers 10+ Cooking Classes Dancing & Social Events Almost Every Evening Singles’ Social Cancer Support Group & Recovery Panel Snorkel, Kayak, Cultural Tours & Other Excursion Types Available Environmentally-Friendly Award-Winning Ship Private Consultations & Treatments Available
Featuring Renowned Chefs, Teachers & Healers New York Times BestSelling Author of The Engine 2 Diet; Featured on the Today Show, Good Morning America and The Dr. Oz Show
RIP ESSELSTYN Author of The Complete Idiot’s Guide to Plantand Other Books; TEDx Speaker; VegNews’
JULIEANNA HEVER, MS, RD, CPT Founder of the Physicians Commitee for Responsible Medicine; Author of Food for Life and Power Foods for the Brain
NEAL BARNARD, M.D.
LE A RN MOR E 1-800-496-0989 (US) 1-828-749-9537
*Only 6 work days due to Presidents’ Day
hhas_vegan_cruise
PETA President and Cofounder; Author of Numerous Books; Speaker on Animal Rights; Profiled in HBO Documentary I Am an Animal
INGRID NEWKIRK Co-Author of The China Study and author of Whole: Rethinking the ; Featured in the Film Forks Over Knives
T. COLIN CAMPBELL, PH.D. Physician, Speaker and New York Times BestSelling Author; Founder Appeared on Dr. Oz and the Colbert Report
MICHAEL GREGER, M.D.
B OOK TODAY 1-877-844-7977 Opt. 2 must be made through our program.