Natural Awakenings Philadelphia February 2018

E R F

E

HEALTHY

LIVING

HEALTHY

PLANET

Meditation that Works Tips for Finding

Philly Neighborhood Spotlight on

University City

the Right Practice

SURVIVING TOUGH TIMES & THRIVING DO-GOOD DOGS DO ALMOST ANYTHING

February 2018 | Philadelphia, PA Edition | naphilly.com

February 2018

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February 2018

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HEALTHY LIVING HEALTHY PLANET

PHILADELPHIA, PA EDITION PUBLISHER Kimberly Murray

letter from publisher

Congratulations, Philly!

By the time you read this, the Super Bowl will have

been won, the players retired for the season with a new EDITORS Martin Miron

Sara Peterson DESIGN & PRODUCTION C. Michele Rose CONTRIBUTING WRITER Lauren Davish SALES & MARKETING Kimberly Murray

CONTACT US Natural Awakenings – Philly 1515 Market St., Ste. 1200-533 Philadelphia, PA 19102 Phone: 215-902-9137 Fax: 215-402-3423 Publisher@naphilly.com naphilly.com

football season to look forward to. No matter the final

outcome, Philly fans were ecstatic about a great season.

Let me warn you ahead of time, I’m no expert when it comes to sports, but I venture to say it was collectively the team’s mindset and determination that lead them to victory. Although the odds were against them after their star quarterback was injured and out for the season, they persevered, and this entire experience will forever live on in sports history.

Even if you’re not into sports, watching the Eagles fans “BROU*HA*HA” celebration

during the playoffs was incredibly entertaining. Enough with my sports analysis, but if you factor in that I live in a male-dominated household filled with game watching, sports SUBSCRIPTIONS Subscribe online to receive FREE monthly digital magazine at naphilly.com.

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talk and in recent months, my teenage son’s bedroom turned into a sports gallery. I’ve often been tempted to call BRAVO and pitch a family reality show. Hashtag – best life ever!

If we take a page out the Eagles playbook of victory, we see that we all can win. To

have a winning spirit I believe starts with understanding the talents and assets we are equipped with. It’s simple, what we think, speak and feel are always connected to the mind, body and spirit; therefore, knowing that these elements work together to create the many circumstances in our lives can be revealing. All of us are equipped with the tools to help create winning experiences and a healthy existence. Knowing that we have the blueprint to control how we respond to life will certainly lessen the “shockwave” we experience when chaos enters.

Our February issue is all about balance. You will meet life coach Catherine Morisset

who specializes in resilience. She speaks and teaches about powerful words and taking responsibility for life, as well as managing the way we want to live life. Morisset provides information about how to use our tools and skills for dealing with setbacks to help make us stronger. Her message is a great roadmap to self-discovery. I hope you enjoy it.

Kimberly Murray, Publisher

The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark. ~Michelangelo

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 12

11

WELCOME TO PHILADELPHIA— University City

12 FOODS OUR HEART WILL LOVE

Top 10 Heart Healthy Choices

14 BE ON THE BALL

14

Putting Extra Fun into Fitness

16 RISING ABOVE

ADVERSITY

How to Strengthen Your Resilience Muscle

19 QI REVOLUTION

ENERGIZES NEW JERSEY

Internationally Known Practitioner Visits Garden State

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ADVERTISING & SUBMISSIONS

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REGIONAL MARKETS Advertise your products or services in multiple markets!

Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

20 MEDITATION

20

THAT WORKS

Tips for Finding the Right Practice

22 BANISHING

BODY-IMAGE BLUES How Teens Can Learn to Love Their Looks

25 DO-GOOD DOGS

DO ALMOST ANYTHING Service Animals Train to Help People in Need

DEPARTMENTS 6 news briefs 8 health briefs 9 global briefs 10 green living 11 neighborhood

spotlight 12 conscious eating 13 healthy dining guide 14 fit body

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healing ways healthy kids inspiration wise words calendar resource guide classifieds February 2018

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news briefs

Special Black Portrait Exhibit

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s part of the celebration of Black History Month in February, the city of Philadelphia’s Office of Arts, Culture and the Creative Economy presents a series of portraits painted by artist Sylvia Castellanos, The Road to Martin Luther King – A Portrait Collection, through March 2, on the second Floor, across from office of the mayor.

Subjects include Booker T. Washington, Father Augustus Tolton, Frederick Douglass, General Benjamin Davis, Jr., of the Tuskegee Airmen, George Washington Carver, Jackie Robinson, Jesse Owens, Joe Lewis, Josephine Baker, Madam C.J. Walker, Marian Anderson, Reverend Dr. Martin Luther King, Jr., Rosa Parks, Sojourner Truth, W.E.B. Dubois and Booker T. Washington.

Curator Phyllis Sims says, “This collection is a living drama of real-life African-Americans who worked to abolish slavery and segregation while helping to pave the way for the civil rights victories of the mid-20th century. “ Location: For more information, visit SylviaCastellanos.com.

Visit the Bosnia Pyramid Complex

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r. Sam Osmanagich is leading an eight-day, seven-night tour of Bosnian pyramids spring Equinox tour to learn about the history and purpose of the pyramid complex, which he discovered, including accommodation in a four-star hotel and all meals.

Highlights include a talk, Pyramids around the World and Bosnian Pyramids, a visit to the foundation’s museum and prehistoric underground labyrinth ravine, a talk, Stone Balls and Underground Labyrinth phenomena, a trip to Daorson prehistoric megalithic walls and stecak phenomenon, Bosnian Pyramid of the Moon and archaeological trenches.

Prices start at $2,936. For complete booking information, call 484-798-5726, email EmpoweredLightHolistics@gmail.com or visit EmpoweredLight.com.

Deepak Chopra to Appear in Philadelphia

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estselling author Deepak Chopra will speak on The Future of Well-being at 8 p.m., March 15, in the Kimmel Center.

He states, “There is a new revolution occurring in health today. That revolution is you. You—not doctors, not pharmaceutical companies—are ultimately responsible for your own health.” Chopra will Deepak Chopra share new insights from his latest work, The Healing Self, and explores some of the most important and baffling questions.

In the face of environmental toxins, potential epidemics, superbugs, and the accelerated aging process, the significance of achieving optimum health has never been more crucial—and the burden to achieve it now rests on individuals making the right lifestyle choices every day.

Chopra, founder of The Chopra Foundation and co-founder of The Chopra Center for Well-being, is a world-renowned pioneer in integrative medicine and personal transformation.

He is the author of more than 85 books translated into over 43 languages, including numerous New York Times bestsellers.

For more tickets and more information, visit KimmelCenter.org/ events-and-tickets/201718/kcp/deepak-chopra.

Putting a Stop to Euthanasia

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ore than a dozen animal welfare organizations in Philadelphia have formed a nokill coalition, with the mission of ultimately attaining 100 percent safe placement of healthy and treatable pets. The city was making impressive progress. In 2017, 82 percent of cats and dogs entering the city’s animal control shelter survived; In 2005, only 11 percent survived.

Funded in part by a $178,000 grant from PetSmart, the coalition hopes to not only find homes for more animals that are brought to shelters, but also keep them from being surrendered in the first place. The group will set up a help desk inside animal control to counsel people bringing in unwanted cats and dogs.

They’ll offer advice on behavior issues and access to low-cost veterinary care and pet food if those are the reasons an animal is being turned in to the shelter.

“If you’re willing to keep your pet, we’re here to work with you,” says Samantha Holbrook, president of Citizens for a No-Kill Philadelphia, one of the groups that is part of the new coalition.

“We’re a big city and we have a lot of animals, a tight budget and a lot of impoverished areas,” Holbrook points out, all things that will make this no-kill effort a challenge. But with the help of grants, donations, volunteers and national exposure, they hope to make it work and become a role model for others.

For more information, visit PhillyNoKill.org.

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Healing Weekend in the Mountains

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uthor, energy and crystal healer and intuitive Ataana will be featured at the Raise Your Vibe event sponsored by the Empowered Light Holistic Expo on March 9 though 11 at the Woodloch Resort, in the Pocano Mountain area. This all-inclusive weekend will help guests relax, enjoy some pampering and delve deeper into selfdiscovery and spiritual understanding.

Ataana aise the Vibe is an immersion into self and spiritual development, featuring engaging workshops, focusing on deeper understanding.

Guests will experience a variety of meditations, energy clearing and transformation. Energetic blockages will be cleared allowing for deeper understanding and expansion. There is yoga, crystal work, prosperity healing mantras, Ataana and more. The two-night stay at the Woodloch Resort includes six healthy meals and access to the resorts activities; spa treatments and golf are additional.

For more information, call 484-498-5726 or visit EmpoweredLight.com.

The Year of Water

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ater is such a critical concern, the Schuylkill Center has established 2018 as the Year of Water in their programming. The seventh annual Richard L. James lecture, Water: Peril and Promise, will take place from 7 to 9 p.m., February 8. 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.

As the cities of Flint and Houston have so starkly highlighted, 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. Meanwhile, climate change causes rivers to disappear, sea levels to rise, droughts to bedevil huge swaths of the world, and floods to inundate others.

Water Showcased at Flower Show

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onders of Water will be the 2018 Philadelphia Flower Show theme from March 3 through 11 at the Pennsylvania Convention Center in Philadelphia. It will celebrate the beauty and life-sustaining interplay of horticulture and water.

America’s leading floral and garden designers will create tropical jungles, temperate forests, native woodlands and arid landscapes, showcasing the astounding plants that thrive in each environment, from exquisite orchids and flowering vines to luminescent desert blooms.

Expect a show that showcases the different way water is used, both for gardening and for amusement. Conservation and sustainability will also be big messages in the show. “We’ve been trying to use non-country, non-international displays or themes and this is one we’ve been playing with,” says Flower Show designer Sam Lemheney. “We think it’ll be really fun.”

The annual Flower Show is a top destination and “must experience” horticultural event, attracting 250,000 visitors annually to the Pennsylvania Convention Center, a showcase of excellence that dates back to 1829.

Location: 12th and Arch St., Philadelphia. For more information, visit TheFlowerShow.com/plan-your-visit.

Location: 8480 Hagy’s Mill Rd., Philadelphia. For more information, visit schuylkillcenter.org/blog/event/7th-annual-richard-ljames-lecture.

News to share?

Email details to: Publisher@NAPhilly.com Submittal deadline is the 10th of the month.

February 2018

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LOWER BODY MASS

A study of more than 50,000 people in the Czech Republic by the Seventh-Day Adventist Loma Linda University, in California, found that those that made breakfast their largest meal of the day had lower body mass index (BMI) levels. Lunch as the largest daily meal showed the next best results. The researchers concluded that timing and frequency of meals play a role in predicting weight loss or gain. The two factors associated with higher BMI were eating more than three meals a day (snacks were counted as extra meals) and making dinner the day’s largest meal.

Moderate Exercise Guards Against Depression In Exercise and the Prevention of Depression, a study of 33,908 adults in Norway by the University of New South Wales, researchers found that one hour of exercise a week reduced depression in 12 percent of the subjects.

The purpose of the study was to address whether exercise protects against new-onset depression and anxiety and if so, the intensity and amount of exercise required. They concluded that regular leisure-time exercise of any intensity provides protection against future depression, but not anxiety. Thus, increasing the population of people exercising may provide public mental health benefits and prevent a substantial number of new cases of depression.

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Chocolate and Olive Oil Help Heart Health Cardiologist Rossella Di Stefano, with the University of Pisa, in Italy, led a study of 26 people and determined that eating a combination of dark chocolate and olive oil improved cholesterol levels and blood pressure after 28 days. She says, “Fruits and vegetables exert their protective effects through plant polyphenols found in cocoa, olive oil and apples. We found that eating small, daily portions of dark chocolate with added natural polyphenols from extra-virgin olive oil was associated with an improved cardiovascular risk profile. Our study suggests that extra virgin olive oil might be a good food additive to help preserve our ‘repairing cells’.”

Syda Productions/Shutterstock.com

BIG BREAKFAST,

Research from the University of Texas at Arlington reported in The FASEB Journal, published by the Federation of American Societies for Experimental Biology, has found that zinc supplements can inhibit or slow the growth of esophageal cancer cells. The research also found that zinc deficiency is common among throat cancer patients. Zinc-rich foods include spinach, flax seeds, beef, pumpkin seeds and seafood such as shrimp and oysters.

iprachenko/Shutterstock.com

Zinc Inhibits Throat Cancer

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health briefs

global briefs

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Range Brutality

Shooting Wild Horses and Burros

As we went to press, the fate of 90,000 wild horses and burros depended on Congressional action, as the U.S. Senate and House were hammering out differences in the delayed 2018 spending bill. The Senate version vowed to fund “humane and viable options” to the animal euthanasia allowed in the House bill.

Last October, the National Wild Horse and Burro Advisory Board recommended that the U.S. Bureau of Land Management (BLM) achieve its on-range population goal of 26,715 wild horses and burros while also phasing out the use of long-term holding facilities within three years.

Killing tens of thousands of healthy animals would “be a betrayal of millions of taxpayers that want wild horses protected as intended in the 1971 Wild FreeRoaming Horses and Burros Act,” says Neda DeMayo, president of Return to Freedom Wild Horse Conservation. BLM has been tasked by Congress with the responsibility of protecting wild horses and other wildlife.

The agency has balked at using affordable fertility control, despite ample evidence that it’s a more than 90 percent safe and effective means of population control, critics charge. Instead, it spends 65 percent of its annual budget in capturing, removing and warehousing animals.

Renewable Payoff Germany Undergoes an Energy Renaissance

Last May, Germany’s renewable energy mix of solar, wind, hydropower and biomass generated so much power for a few hours that customers actually got paid for using electricity. The country’s renewable power sources generate 88 percent of total electricity demand, and growing wind power assets alone are expected to make the phenomenon a regular occurrence. When this happens, commercial producers either close power stations to reduce the electricity supply or pay consumers to take it off the grid.

Auto Revolution

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Industry Revs Up for Electric Car Future

China, the world’s largest car market, is planning to stop production and sales of traditional energy vehicles in favor of electric vehicles (EV), and the decision has sped up competitive development by U.S. automakers.

General Motors is promising to launch at least 20 new electric vehicles in the next six years. “General Motors believes the future is all-electric,” says Mark Reuss, the company’s head of product development.

The falling cost of lithium-ion batteries also brings a tipping point into view, observers say. By 2025 it’s possible that electric drivetrains will have no cost disadvantage compared with internal combustion engines.

Technology is fast resetting the outlook for what cars can do, how consumers use them and how much an EV will cost. Tesla, Ford and Japanese and European companies are also responding to what’s being called both “the age of electricity”, and “the age of personalized transportation”.

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Green Living

CITY HOMESTEADING Creating Sustainable Urban Living

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by Randy Kambic

omesteading is a broad field. “Along with planting produce, we encourage people to compost, change how they use water, learn about biochar—a long-term soil amendment that returns carbon to the earth—and employ creative economics, including bartering and food-sharing systems,” says K. Ruby Blume, of Grants Pass, Oregon, who founded the Institute of Urban Homesteading, in Oakland, California, a decade ago (iuhOakland.com). She’s also co-author of Urban Homesteading: Heirloom Skills for Sustainable Living.

Blume was recently engaged to invite speakers and coordinate presentation content for the three-day online Gardening and Homesteading Skills Summit hosted by The Shift Network. Last October, 20 leading farmers, master gardeners, homesteaders and other experts shared innovative, environmentally friendly advice for providing food and adopting eco-friendly practices.

Blume, who grows fruit and vegetables and raises chickens, sheep and bees on 22 acres, plans to launch her Fantastic Farm Store this month, and will offer spring classes at her institute, as well as at the Rogue River Community Center, in southern Oregon. “Everyone should grow their favorite vegetable from seed; think about the animal if eating meat; and take a nature field study class. These all connect us to nature and our world,” advises Blume.

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Food as Medicine David Crow, teacher, author of In Search of the Medicine Buddha and founder of Floracopeia Aromatic Treasures (Floracopeia. com), is a leader in research and development of growing herbs for medicine, working from Grass Valley, California. He extols the importance of gardens of all types— backyards, schools, neighborhoods and public spaces. “They can strengthen communities, beautify life and reduce crime,” he says. In his home state, he helped launch The Learning Garden, at Venice High School, in 2001. “It’s an eye-opener for youngsters, and they take pride in ownership.” People without a garden plot can place a pot inside or on a balcony or find a community garden.

“Medicinal plants don’t have to be a luxury of the wealthy. You can spend a fraction of the $30 for a drug prescription in growing most of them, and then trade for others with neighbors,” says Crow.

He particularly values oregano, thyme, rosemary, lavender and basil.

To increase yields, home gardeners may consider daily drip irrigation—a system of tubes positioned just above the soil, with tiny holes spaced at regular intervals. It can conveniently work on a timer with an automatic shutoff during rain. Other benefits include water conservation and better soil structure by avoiding puddles from manual watering.

Carol Venolia, author, speaker and architect in Santa Rosa, California, (ComeHome ToNature.com) has designed homes of straw, earth and sustainably sourced and reclaimed wood throughout the West. She consults on greening schools, healing centers, camps and eco-villages, and stresses the benefits of sunlight as in her new e-book, Get Back to Nature Without Leaving Home. She says, “Sunlight’s many wavelengths, shifting directions and intensities render biological effects that keep us functioning well. Watch how it enters your home; changes occur daily and seasonally.”

It’s easy to move furniture to align with sunshine. In warmer climates, attach plant trellises or fabric awnings outside windows to filter or direct reflected light. “Add a potted plant to a window and a picture of a natural scene on a wall. Take the time to get out into woodlands,” advises Venolia.

She commends Marc Rosenbaum, of South Mountain Company, in Martha’s Vineyard, Massachusetts, as a green building leader who “brings a soulful approach, as well as engineering, data and technology efficiencies, to a project.” Along with green building goals like zero net energy, Rosenbaum strives to create homes that are healthy, comfortable, resource-efficient, durable and adaptable by the people that inhabit them.

Along with being part of the slow food movement and do-it-yourself trends, Blume believes, “Homesteading gives people the feeling they are making a positive difference by making sustainable changes in their lifestyle and home.”

For summit recordings or transcripts and notices of upcoming events like the online annual Plant Medicine Telesummit in March, visit TheShiftNetwork.com.

Randy Kambic is a freelance writer that regularly contributes to Natural Awakenings.

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“Drip irrigation can be especially helpful during dry spells, which can run two to four weeks in many climates,” says Robert Kourik (RobertKourik.com), landscape consultant, horticultural researcher and author of Drip Irrigation for Every Landscape and Climate, and last year’s Understanding Roots. “It can be effective for virtually any fruit or vegetable, except water crops like rice and cranberries.”

green living

neighborhood spotlight

has become a great spot for University City dwellers to grab a quick, nutritious bite to reboot and carry on with their busy days.

Chuck the guilt and indulge while trying one of their delicious fresh-squeezed juices, wraps, salads and more.

Inhale to Exhale: Mama’s Wellness Joint

University City intersection of 40th and Walnut

Welcome to Philadelphia—

University City

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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niversity City is home to some of the top names in higher education. It’s a breeding ground for people that are looking to better our world with their talents, intelligence, and insight.

Not to mention it has also become a booming area where health and wellness are at

Whatever our idea of relaxation may be, we’ll find it at Mama’s Wellness Joint. This New-Age healing center is improving the lives of men, women and children daily with their yoga classes and workshops.

They also offer other services, like workshops, retreats and even massages. Schedule a wellness appointment today and get a fresh, holistic treatment.

Kick Our Routine into Shape: Thrive Fitness & Wellness

To really kick our wellness routine off, check out the services at Thrive Fitness & Wellness. Choose from personal training options, group fitness classes, boot camps, nutrition plans and more. Work with professionals to establish fitness goals and get to know our healthiest self.

With so many great wellness choices in the University City neighborhood, it’s no wonder this area is a hub for families, students and professionals alike. No matter what our goals, check out any or all of these great spots to add to our wellness routine today.

the frontier of these residents’ lifestyles.

Here are a few places to put on our wellness regimen on in this great Philadelphia neighborhood.

A Quick Reboot: FUEL

With its opening about a year ago, FUEL

UNIVERSITY CITY, PHILADELPHIA, PA February 2018

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Foods Our Heart Will Love

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Pumpkin seeds. High

Top 10 Heart Healthy Choices

by Judith Fertig

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“

ow do I love thee? Let me count the ways.” Elizabeth Barrett Browning once penned this unforgettable line to her husband and fellow poet, Robert Browning.

Let us also count the ways to improve our loved ones’ heart health: Lower blood pressure. Modulate irregular heartbeats.

Avoid plaque build-up in arteries. Improve blood flow to the heart.

We can love our hearts with 10 superfoods that just might make perfect ingredients for a Valentine’s Day meal, starting with dark chocolate.

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Cocoa powder. Cacao’s flavanols lower blood pressure, reduce the risk of stroke and act as antioxidants to prevent inflammation. Dr. JoAnn E. Manson, a physician, doctor of public health and professor of medicine at Harvard Medical School affiliate Brigham and Women’s Hospital, in Cambridge, Massachusetts, confirms, “Between 400 and 900 milligrams (mg) a day of cocoa flavanols may favorably affect several mechanisms and pathways related to cardiovascular disease prevention.”

Not all chocolate is created equal.

Manson recommends chocolate with cocoa or cacao as the first ingredient, not sugar. She 12

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and her colleagues are currently conducting the Cocoa Supplement and Multivitamin Outcomes Study, a large-scale, randomized study of 18,000 U.S. men and women testing the benefits of ingesting 600 mg per day of cocoa flavanols.

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Raspberries.

Just one-half cup of berries a day can provide plenty of phytonutrients and antioxidants for decreasing inflammation and preventing heart disease, says Wendy Bazilian, a doctor of public health and registered dietitian in San Diego, and author of The SuperFoodsRx Diet: Lose Weight with the Power of SuperNutrients. “Whirl them into a breakfast smoothie, add them to a green salad or combine them with dark chocolate for a tasty, heart-healthy dessert,” she advises.

3

Salmon.

Full of omega-3 fatty acids, wild-caught salmon (about two six-ounce weekly servings) helps reduce systemic inflammation and risk of developing atherosclerosis, hypertension and stroke, according to Dr. Josh Axe, of Nashville, Tennessee. Beyond prevention, omega-3s in oily fish are also

in magnesium—about 764 mg per cup—roasted pumpkin seeds, or pepitas, top the list of heart-healthy nuts and seeds. Magnesium is an important electrolyte that helps the heart fire on all cylinders and not skip a beat. Improvements in lipid profiles can occur with a daily intake of 365 mg, or about a half-cup, of pepitas. Enjoy roasted pumpkin seeds as a snack or scatter them in a salad, bowl of chili or soup for a delicious crunch.

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Avocados. Fresh

avocados supply magnesium, plus they’re a good source of potassium, another electrolyte the heart needs for optimum functioning. “You probably know bananas and citrus fruits are top sources of potassium, but I like avocados because they also supply healthy fats,” says Dr. Stephen T. Sinatra, a boardcertified cardiologist with the HeartMD Institute, in Manchester, Connecticut.

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Almonds. Sinatra rec-

ommends a handful of almonds a day to raise HDL, a form of “good” cholesterol he likens to a “lipid garbage truck” that picks up oxidized “bad” LDL in the bloodstream and carries it to the liver for processing.

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Extra-Virgin Olive Oil. Cold-pressed extra-

virgin olive oil with a high phenol content can help lower blood pressure (via about two tablespoons daily), make more efficient and protective HDL cholesterol, and protect the inner lining of arteries.

Anna Hoychuk/Shutterstock.com

widely known to treat atherosclerosis, normalize heart rhythms and help lower blood pressure, cholesterol and triglyceride levels, as well as significantly lower the risk of stroke.

conscious eating

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Garlic. Allicin, the

sulfur compound that gives garlic its distinctive aroma, helps keep blood thin and flowing optimally, says Sinatra. The freshest chopped garlic offers the best benefits, according to a study from the University of Connecticut School of Medicine.

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Pomegranate. Drinking

about one cup of pomegranate juice a day for three months can improve blood flow to the heart, reports a study in the American Journal of Cardiology.

The ultimate reason of all to keep our hearts in good working order was voiced by Helen Keller: “The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart.”

Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).

healthy dining guide

photo credit: P.S. & Co.

A 2015 study in the journal Hypertension found that two daily eightounce glasses of beet juice can help reduce high blood pressure. Beets contain a natural dietary nitrate found in previous studies to lower high blood pressure.

Enjoy beet juice in smoothies, as a tart drink known as a “shrub” (beet juice with raspberry vinegar) or in soups like borscht.

photo credit: Front Street Café

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Beet Juice.

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.

COSMIC CAFÉ RESTAURANT

1 Boathouse Row, Philadelphia 215-978-0900 • CosmicFoods.com We believe in offering farm fresh, local and organic foods, wherever possible, because starting with good ingredients ends in a sumptuous meal. We offer breakfast and lunch options all day with indoor and outdoor (seasonal) seating.

GOOD KARMA CAFÉ

331 S 22nd St, Philadelphia 19103 TheGoodKarmaCafe.com Serving fair trade sustainable coffee blends in a relaxed setting.

HOLISTIC HEALTH SUITE & CAFÉ 6802 Old York Rd, Philadelphia 215-995-5150

Our mission at Holistic Health Suite & Café is to encourage people to “Eat, Drink and Think Healthy” and to provide a safe space for that transformation to unfold. Our commitment is to honor you and your choices, and to provide guidance, education and skills to support your goals so that you can experience your optimum health and highest personal potential.

OLD CITY COFFEE

221 Church St, Philadelphia 19106 215-629-9292 • OldCityCoffee.com This locally convenient café serves various roasted coffees and teas to local visitors.

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 22.

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.

February 2018

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fit body

Be On the Ball Putting Extra Fun into Fitness Connect ~ Promote ~ Advance

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by Marlaina Donato

heir playful appearance as a beach ball look-alike makes exercise balls welcome props in home workouts, gyms and yoga studios. “They’re a fun training tool for every age, from children to maturing Baby Boomers,” says Dennis Fuchs, CEO of TheraGear, in Sumas, Washington. “Exercise balls are affordable and offer many benefits, from enhanced mobility to reduced risk of injury and increased athletic performance.”

Originally developed by Italian plastic manufacturer Aquilino Cosani in 1963 as a toy called the Gymnastik and then used by British and Swiss physical therapists to help orthopedic patients, the ball has since come a long way to serve fitness needs. Also known as Swiss, stability, balance, physio- and Pilates balls, this colorful piece of equipment can range in size from 14 to 34 inches to be appropriate for a user’s height (Tinyurl.com/RightSizeExerciseBall).

Core Strength Without Strain Stability balls are recommended by fitness trainers and chiropractors for their ability to build core strength and increase flexibility of pelvic muscles without putting unnecessary strain on the back. “The core is a series of muscles used in almost all functional movement; tailored exercises focus both on abdominal and back strength and pelvic and hip stability,” explains Linnea Pond, an exercise instructor at the Pocono Family YMCA, in Stroudsburg, Pennsylvania.

Using an exercise ball also promotes full body conditioning.

“Swiss ball training connects the brain with stabilizer muscles, improving gross motor skills and upper body strength, as well,” Fuchs elaborates. “These versatile training balls help equip an individual to handle the functional demands of sports and everyday life.”

Recovery from Injury and Illness Exercise balls are used in occupational therapy for stroke patients and others recovering from injury. “A stroke deadens part of the brain, and to regain movement in an affected arm or leg, an unaffected part of the brain must take over the lost function. The goal of the therapist is to establish new neural pathways through

repetition and visual reinforcement. We have patients do simple exercises with the ball hundreds of times so these pathways start to form,” explains Bob Schrupp, a physical therapist and founder of Therapy Network, in Winona, Minnesota.

One goal for physical and occupational therapists is to help clients perform rehabilitation exercises that also motivate them to continue exercising. While the ball is an excellent tool in clinical settings, Schrupp cautions, “After a stroke, or if you’re older or in poor health, it’s always best to check with your doctor or physical therapist to determine if stability ball exercises are appropriate.”

Pregnant Women and Senior Fitness Balance balls, when used properly, can offer a safe way for pregnant women, children and seniors to stay fit. Exercising with a ball can help older individuals increase flexibility, especially in the hips, with cardiac strengthening as a bonus.

Pregnant women can safely increase and maintain abdominal strength as the baby grows, and in doing so, care for muscles that will help them through labor. “Pregnancy can throw a woman off balance, and a growing baby puts pressure on internal organs.

Pressing the back on a stability ball against a wall offers support for squats. Sitting on a ball helps maintain good posture and pelvic mobility, and reduces low back pain,” explains Pond.

Incorporating the ball into yoga or Pilates routines prompts different muscles into action because it calls on the body’s learned ability to sense and respond to movement, termed proprioception.

Pond says, “Proprioception is challenged just from sitting on the ball; there are immediate physical adjustments made to maintain posture and stability. In yoga, the ball is another tool to increase flexibility and balance.”

School and Workplace

PhotoMediaGroup/Shutterstock.com

Exercise balls are increasingly replacing traditional chairs in classrooms and offices, and teachers are reporting better grades and attention span as a result, while workers appreciate better-toned muscles and enhanced balance. Maintaining good posture by sitting on the ball also increases blood circulation throughout the body, including the brain.

Regarding the equipment’s eyecatching appearance, Schrupp sees a helpful bonus: “The ball is a big, colorful reminder to perform your exercises.”

Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.

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For every $100 spent in locally owned business, $68 returns to the community. source: the350project.net

February 2018

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RISING ABOVE

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ADVERSITY How to Strengthen Your Resilience Muscle

by April Thompson

At one time or another, an estimated 70 percent of people experience a life-altering traumatic event, and most grow stronger from surviving it, according to decades of research by leading institutions like Harvard and Yale universities and the University of Pennsylvania.

We can prepare now for life’s inevitable hurdles and setbacks by developing the skills and tools of resilience.

I

“

t’s an incredibly hopeful message: We can go through the most terrible things imaginable and still get through to a better place,” says David B. Feldman, associate professor of counseling psychology at California’s Santa Clara University and co-author with Lee Daniel Kravetz of Supersurvivors: The Surprising Link Between Suffering and Success.

Such researchers have found that, like elastic stretched beyond its normal limits, people often don’t just bounce back to their old form, but stretch and expand in new ways. The pair conducted in-depth case studies of survivors of extreme traumatic experiences that went on to do bold things. Just one case in point: After losing a leg in a car accident, college basketball player Casey Pieretti reinvented himself as a successful Hollywood stuntman.

According to many studies, 60 to 80 percent of people grow in some way from personal trauma, known as “post-traumatic growth”, according to Feldman. “It can be as simple as appreciating each day more. It can mean deepening relationships. It may result in a renewed sense of spirituality.

Or, it might take one’s life in a dramatically different direction,” he says.

Ila Eckhoff, a financial executive in New York City, has experienced more than her share of challenges: developing cerebral palsy as a toddler, enduring

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12 childhood surgeries, losing her mother at age 11 and four years ago, her husband.

“All of the struggles and losses brought me here, now,” says Eckhoff. “Nobody ever said life was easy. We have greater appreciation for the things that we had to struggle to achieve.”

Choosing self-directedness instead of self-pity in the face of challenges differentiates those that thrive from those that merely survive, observes Catherine Morisset, a life coach from Ottawa, Canada, who specializes in resilience. “It’s taking responsibility for life and managing the way you want to live it. We all have choices, even in the face of difficulty,” she says.

Mastering an Optimal Outlook

“Challenges don’t define you. How you respond does,” remarks Doug Hensch, an executive coach and author of Positively Resilient: 5½ Secrets to Beat Stress, Overcome Obstacles,

and Defeat Anxiety. He attests that having Forces instructors and civilians. They found a growth mindset is vital, focusing on people that rebounded strongly often shared strengths without disregarding areas needcommon attributes, including embracing a ing improvement. spiritual outlook and social network.

Maintaining a balanced outlook that’s

In 2013, Damon Redd, of Boulder, realistic, yet positive, enables individuals to Colorado, awoke to a severe flooding move on from trauma. For supersurvivors, event, with his home and business burbeing pragmatic serves them far better ied under five feet of mud and water that than a false sense of optimism about bad nearly wiped out his clothing business, situations, Feldman found, Kind Design, overnight.

Parents do a saying, “They grieved loss“It was the hardest thing es, but thought realistically disservice to their I’ve ever gone through, about what to do next.” to lose everything I had kids when they

“Optimism in the built. It also gave me a try to remove best sense is focusing on new perspective on what’s adversity from their important. It made me the positive without denying the negative, while aware that you can replace lives. When little focusing on what’s in your physical things, but you things go wrong, control,” notes Hensch. rather than rush to can’t replace memories.

Martin Seligman, My mind was blown away fix it, let the kids known as the “father of by the support I received.” figure out a solution. positive psychology”, Redd ended up paying found that when people They’ll realize it’s not forward the kindness. “We take setbacks personthe end of the world. cleaned and repaired 1,500 ally, viewing them as pairs of gloves in our in~Doug Hensch permanent, pervasive and ventory that were damaged personal, they develop a that day, and are donating sense of learned helplessness that inhibits them to search-and-rescue teams and ski growth and happiness. “It’s important not patrols. The more good you do, the more to ‘catastrophize’ or generalize a failure and good other people will do,” Redd professes. extend it to other areas of life,” says Dr. Ste Altruism and owning a moral code is ven M. Southwick, a professor of psychiatry another common characteristic of resilient at Yale University School of Medicine who individuals, according to Southwick. Having focuses on post-traumatic stress disorder a purpose is a huge indicator of whether a and resilience. person will rise to the occasion. “You can endure almost anything if you have a mission, or believe what you are doing has meaning.

Make Caring Connections It gives you great strength,” he says.

Social networks are critical in the face of challenges, resilience experts agree. “When

In 2016, Bobbi Huffman lost her high we are wronged or feel unsafe, it’s natural to school sweetheart and husband to suicide withdraw when we should do the opposite,” a few days before Valentine’s Day. As she says Feldman. “It’s also not the number of began to process the tragedy, she saw two friends you have, or even how much time choices ahead: “Drop into a deep depresyou spend with them, that matters. All you sion and give up or focus on our deep love need is at least one person you can count on.” for one another, get into therapy, and make

“We are built to be connected with oth- a difference by inspiring, encouraging and ers. It has a significant impact in regulating helping others,” says Huffman.

She chose the latter, asking for professtress,” says Southwick, a co-author of Resilsional help and signing up for the 16-mile ience: The Science of Mastering Life’s Greatest Challenges, from West Haven, Connecticut.

Overnight Walk for Suicide Prevention, Over the past two decades, Southwick and in New York City. “Getting into the best his colleagues have studied three groups shape of my life at age 50 became my that have come through harrowing events: passion. As I walked through the night, I being Vietnam War prisoners, Special reflected on our beautiful memories as a

RESILIENCE RESOURCES

Helpful Organizations

OptionB.org provides a supportive space online for survivors of trauma and adversity to share stories, connect with others and get help from experts.

LearningConnection.Stanford.edu/ Resilience-Project normalizes setbacks and failures as part and parcel of professional and personal growth, and provides Stanford University students and faculty a platform to swap stories and coping strategies.

Resilience.Education.UTexas.edu conveys an interactive e-learning platform developed by the University of Texas at Austin to foster a better understanding of resilience and develop related skills.

Films and Books

Charged: The Eduardo Garcia Story documents the journey of chef and outdoorsman Eduardo Garcia, whose life changed irrevocably when he was jolted with 2,400 volts of electricity while hiking in Montana. Garcia lost his hand, ribs and muscle mass, but survived the injury with the help of his former partner, and became an athlete and speaker for the Challenged Athletes Foundation.

Unbroken depicts the life of Olympian and war hero Louis Zamperini, who survived 47 days on a raft after a near-fatal plane crash in World War II, only to be captured by the Japanese Navy and sent to a prisoner-of-war camp. The film is based on the nonfiction book of the same name by Laura Hillenbrand, herself the survivor of a disabling chronic illness.

The 33 tells the true tale of 33 miners trapped inside a mine in San Jose, Chile, for more than two months, the longest such entrapment in history. All were rescued alive.

Wild is based on Cheryl Strayed’s memoir of her solo hike of 1,000-plus miles on the Pacific Crest Trail without any training, following the loss of her mother and marriage.

February 2018

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couple. It was an amazing, healing experience,” reflects Huffman.

Forgiveness—whether for others or ourself—is another key to help us move forward, reports Feldman. “Often, people can get stuck in blame, but resentment keeps people shackled to the past. If and when a person is ready to forgive, widespread research indicates that it can lead to better health outcomes.”

Strengthening Our Resilience Muscle Experts point out that there isn’t any one perfect formula or single must-have trait for building resilience, and none we can’t develop. Learning a skill like mindfulness is an easy place to start.

“Resilient people don’t try to avoid stress, but learn how to manage and master it,” says Southwick. “Mindfulness meditation requires practice, but through it, you can learn to regulate emotions and relax the nervous system.”

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Eckhoff practices mindfulness several times a day with a one-minute gratitude meditation. “I have five things I am most grateful for. I close my eyes, take a deep breath and say them. It brings me focus, reduces stress and reminds me of how lucky I am,” she says.

Morisset suggests making incremental changes to strengthen our resilience muscles. “Success builds success and failure builds failure, so do something you know you can accomplish and build on that,” she counsels.

Writing can also be a good coping tool, according to Hensch. “Just write about your emotions. It’s amazing how much you can learn about yourself and how calming it can be.”

Good times are the best times to begin “resilience training” notes Hensch.

“I sought out a therapist once I had turned the corner after my divorce and was dating someone and my business was taking off. It was precisely because I knew something else would likely hap-

pen, and I wanted to be better prepared for it,” he recalls.

Applying positive self-talk when something blindsides us helps, as does not expecting to handle things perfectly.

“There’s nothing wrong with just staying afloat when you’re in the middle of trauma or adversity. One key to happiness in life is just managing expectations. It’s okay to be anxious, sad and worried at times—in fact, it’s healthy,” says Hensch.

Hardships are just that: hard. However, with time and experience, resilient individuals come to trust their ability to get through them, large and small. “Resiliency is not about how you bounce back from a single traumatic event; it’s how you respond every day to the challenges that life presents,” Eckhoff has learned. “Repetitive use of this ‘muscle’ builds strength and enables you to do more and sometimes, the impossible.”

Connect with April Thompson, in Washington, D.C., at AprilWrites.com.

~Advertorial~

Jeff Primack

Qi Revolution Energizes New Jersey

Internationally Known Practitioner Visits Garden State

J

by Sarah Buehrle

eff Primack has brought qigong from the esoteric realm to the accessible world. Primack is founder of the Supreme Science Qigong Center and creator of and instructor at Qi Revolution, a conference he hosts all over the U.S. teaching his system of qigong, breathing exercises and food science. He’s brought Qi Revolution annually to cities across America since 2005, and will be at the Somerset Cultural Center, April 7 to 9.

“Philadelphia has been a responsive area for us, but we’ve never been to New Jersey before. Between 300 and 400 people will be doing qigong under one roof, moving and breathing and practicing together, and that’s a powerful thing,” Primack said in a phone interview from Hawaii. “I think a lot of people, they show up because they know the energy’s going to be there.”

Primack explained that qigong is controlled breathing along with slow, repetitive tai chi-like movements that help people unlock and build qi, or life force, within themselves, to promote health and energy. He said that by the end of the conference, attendees will have some knowledge to create and maintain good health.

“We start out with a presentation about what qiqong is, most people don’t know what it is,” says Primack. “Then we’re doing qigong, standing style, Empty Force. It’s one of the most powerful kinds of qigong that I’ve ever learned. There’s this energy field— it’s a magnetic energy field, and you feel it. Many come in pain and before lunch they don’t have as much pain, and some people, they have no pain.”

James Quail, an independent massage therapist and energy worker, went to see Primack’s Qi Revolution in Atlanta knowing nothing about it. “It was the most eye-opening experience. It was real,” Quail said. “I really respect Jeff. Nobody would have known this much about qigong unless they did historical research, but a whole bunch of people go “Oh well, three days of training for 149 bucks. . .” U.S. military veterans can attend for free.

A week after Quail attended the Qi Revolution, he attended a Supreme Science Qigong Center certification program, and over the next several months earned level 2 and level 3 certifications. He began presenting with Primack and Qi Revolution. “That has probably been one of the most stabilizing things I’ve gotten into or been involved with, and it’s really been nice to pass it off and hand it to other people,” Quail said of practicing qigong and Qi Revolution. “The whole room seems to move at the same motion. There’ll be this power in the room; everyone just locks into their space. It’s even peaceful to talk about, and once experienced it can be brought back at any time.”

Tina Rubke, a Brookhaven licensed massage therapist, said she went to her first Qi Revolution seminar several years ago, because it offered lower-than-average-cost continuing education credits for her profession. She went back a second time because there was more to the accessibility than price. “It’s also an amazing class, and that was what got me to go back the second time.

It’s really fun,” Rubke said. “One of the things Jeff does that I think is really good, he helps those less fit people to feel comfortable to be there and still do it. There’s people in the back row in chairs. It’s an all-abilities class. He’ll show alternatives to moves.”

Qi Revolution also includes Primack’s research into foodhealing, which he conducts in consultation with Claudia Gabrielle, M.D. Much of that research has been published in Primack’s book, Conquering Any Disease. The book focuses on foods that are specific to healing, such as kiwi for aiding asthma and okra for helping with heart disease. Primack has created a recipe for sweet red pepper paste that is a concentrated form of phytochemicals, and he has started giving out samples to Qi Revolution attendees.

“The main thing that is new, always new with every year and that’s why we get a lot of people who come every year, is that the food-healing science that we share is pretty groundbreaking. And now we talk about oxidation and cholesterol, oxidation and heart disease and cancer, foods for cancer, and food for diabetes. We back it with science,” Primack said. “We’ve always talked about those things, but I’m always learning new things.”

Rubke bought a three-horsepower blender after attending a Qi Revolution, and she took Primack’s advice about using avocado pits in smoothies. She also practices his breath work when she’s angry or stressed.

Primack wants readers to try Qi Revolution in New Jersey in April. “I know everybody’s busy right now and it’s 2018; everybody’s going to go full speed with their goals and aspirations, and I would say, ‘Breathe, breathe deeper than you’ve ever breathed, get training and become healthier so that you have more energy to make more money and you don’t just go forward with no-Qi in your hands,” Primack said. “Get real energy going into the new year.”

Jeff Primack’s weekend workshop will be held at the Somerset Cultural Center, in Somerset, for three days of training April 7 to 9. Open to the public, the cost is $149 for all three days. Members of fire and police departments and military are admitted free. For more information, call 800-298-8970 or visit QiRevolution.com.

See ad, back cover.

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healing ways

MEDITATION THAT WORKS

GREEN IS SEEN when you advertise with us 215-902-9137

Tips for Finding the Right Practice

M

by April Thompson

ore Americans than ever before are seeking the benefits of meditation, which notably improves mental, physical and spiritual health. Choosing from its many styles and traditions can be daunting for a new meditator, as is figuring out how to incorporate such a practice into a busy life.

Universal Appeal “Meditation is for people of all spiritual backgrounds. As a tool to develop awareness, it can enhance what you already believe and practice,” assures Diana Lang, the Los Angeles author of Opening to Meditation: A Gentle, Guided Approach and a spiritual counselor who has taught meditation for 37 years.

For Jackie Trottmann, a Christian author from St. Louis, Missouri, there is no contradiction between a meditation practice and her faith; rather, they complement one another. For her, “Prayer is like talking to God, whereas meditation is listening to God. Before I came to meditation, I had been doing all the talking.”

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She came to meditation during a trying period working in sales and marketing.

“When a friend gave me a meditation CD, I popped it in after a stressful conference call and felt instantly calmed. Ten years later, meditation has gone beyond quieting the mind; it’s sunk into my heart and spirit,” says Trottmann, who went on to publish her own CDs at GuidedChristianMeditation.com.

“I came to meditation tired of habitual suffering and stress, and wanting to be happier,” says Bill Scheinman, a coach in Mindfulness-Based Stress Reduction (MBSR), which he refers to as “mindfulness practice without the Buddhist jargon.”

The Oakland, California, instructor has taught mindfulness in settings ranging from corporations to prisons, drawing from a range of meditative disciplines and 23 years of intensive practice.

Begin Modestly “Millions are seeking more mindfulness through meditation, but don’t know how to go about it,” says Sean Fargo, a Berkeley, California, meditation instructor and for-

mer Buddhist monk. “The key is to take baby steps, like going to the gym for the first time. Start by practicing a few minutes a day; just pay attention to something such as the sensations of breathing, without judgment.”

“Having taught meditation to tens of thousands of people, I would say the most common issue is that beginning meditators don’t think they’re doing it right. It’s important not to judge yourself or have loaded expectations about the experience,” notes Lang. She suggests starting wherever we are right now, adding, “Whatever book, class or teacher you first stumble upon is a clue.”

But that doesn’t call for rigidly adhering to a particular type of meditation forever.

Assess Benefits “Shop around and try different things, but at some point, you will begin to discover what works for you,” advises Scheinman.

In trying to decide which meditation practice is right for us, “Go with what feels juicy,” says Fargo, who founded MindfulnessExercises.com, offering 1,500 free mindfulness meditations, worksheets and talks. “You’re more likely to do what feels alive and enlivening.”

The act of meditating can be uncomfortable, but the challenges are part of its power. Scheinman remarks. “If you establish a daily practice, eventually, you will become more clear-headed, kinder and happier. That’s how you know your practice is working—not how you feel during meditation itself.”

Consistency is key. It’s not effective to only meditate when you feel good, he says.

Overview of Options Mindfulness practices go by many names, from vipassana to MBSR, and can be done sitting or walking, but all are focused on cultivating moment-to-moment awareness. “Mindfulness is about being aware: deliberately paying attention to body sensations, thoughts and emotions. Focused attention is on the body, heart and mind,” explains Scheinman.

Guided visualization differs from most forms of meditation in that the meditator is intentionally creating a mental image, typically one of a peaceful, beautiful place. Typically, the goal of a guided visualization is deep relaxation and stress reduction.

Mantra meditations involve continuous repetition of a word, phrase or sound, drawing spiritual power from the sound’s vibration, as well as its meaning. Many mantras are uttered in a tradition’s native language, such as shanti, meaning peace in Sanskrit. Teachers like Lang prefer to use mantras in English that meditators can more easily grasp, such as, “Love is the way.”

Breathing meditation. Meditation experts say our everpresent breath is a sound foundation for a meditation practice, as well as an easy place to start. “Tapping into the power of our breath is vital; it cleanses our system,” says Trottmann.

Connect with April Thompson, in Washington, D.C., at AprilWrites.com.

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Banishing Body-Image Blues

How Teens Can Learn to Love Their Looks

by Amber Lanier Nagle

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any young women don’t feel comfortable in their own skin.

A 21st-century global study sponsored by Unilever’s Dove brand found that 90 percent of girls from 15 to 17 years old wanted to change at least one aspect of their physical appearance, especially their body weight. University of Minnesota research following adolescents for 10 years showed that about half of the female partici-

pants had dieted in the previous year, twice the number of males.

Tracy Anderson, a mother of two and fitness expert, has spent the last 18 years working with women seeking balance in their bodies. In her recent book, Total Teen: Tracy Anderson’s Guide to Health, Happiness, and Ruling Your World, she observes, “Teens are depleted from comparing themselves

to the shapes of others and from scolding themselves: ‘I should be thinner, I should be able to fit in those pants, I should be in better shape.’ But looking good on the outside must start with feeling good on the inside.”

Monitor Thoughts

Anderson believes we feel most happy and fulfilled and accomplish the most when our minds are calm, clear and alert.

“If young women learn to connect with their mind, identify when their thoughts are anxious or stressed, and practice conscious breathing and meditating to regain a calm, centered state, they’ll be able to rebalance themselves for the rest of their lives,” she says. “By keeping a thought journal for a while and noticing when their thoughts have negative undertones, they can retrain their attitude.”

Live a complaint-free day once each week. Every time a negative thought pops up, expel it and focus on a positive aspect of the idea or experience. Also invest a few moments each day feeling thankful for successful aspects of life. “After a while, these exercises become habitual,” says Anderson. “Happy, high-achieving people fill their minds with positive, uplifting thoughts, affirmations and sincere gratitude. It’s widely proven to work.”

Eat Well

“Most teens can eat junk food all day long and still wake up the next morning ready to take on the world,” Anderson says. But such an unhealthy routine “shapes eating patterns for the rest of their lives, eventually catching up with them.”

She strongly believes every young woman should routinely ask herself, “Is this real food?”

“A potato is a real food, or whole food, but instant mashed potatoes are processed. A fresh ear of corn is a whole food; corn chips are processed. If you want to feel strong and healthy and look great, eat whole foods,” says Anderson.

Also, note how the body responds to eating specific foods. Here again, a journal can help. “Jot down how a food made you feel after 15 minutes, an hour and two hours. Are you alert or sluggish? What 22

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healthy kids

signals are your stomach and brain sending? It’s useful information to make better ongoing food choices,” Anderson advises.

She also advocates drinking plenty of water and eating organic foods when possible, and warns teens against skipping meals or snacks when their developing bodies feel the need for fuel.

Igor Brisker/Shutterstock.com

Move More

For some teens, exercise movements don’t feel comfortable or natural, which hinders them from doing healthful exercise. “I’ve found that if a young woman practices exercises for a while privately, she’ll become more comfortable and confident over time,” says Anderson. “It’s like learning a foreign language, musical instrument or any skill. You master the basics first and build on them. With practice, you start feeling more at ease.”

In her book, Anderson offers many step-by-step, illustrated workout moves designed to daily tone arms, legs and abs, and increase strength and flexibility. Many incorporate fun dance components that work well with music.

“Regular exercise releases endorphins—the hormones that make us feel happier and better about ourselves,” she says. “For young women navigating the emotional ups and downs associated with menstrual cycles and puberty, exercise can be a lifesaver.” Whether it’s yoga, walking, martial arts, dancing, hiking, biking, horseback riding, climbing, skiing, gymnastics or tennis, teens need to find “some kind of movement and activity to become part of their everyday life.”

A University of Wisconsin metaanalysis of 77 studies examining women’s body images suggests body dissatisfaction is a risk factor for eating disorders and a significant predictor of low self-esteem, depression and obesity.

Helping young women build, strengthen or regain their positive body image and self-esteem works to empower a new generation and enables them to enjoy happier, healthier lives.

Amber Lanier Nagle is a freelance writer in Northwest Georgia (AmberNagle.com).

inspiration

SELF-LOVE A

by Charlie Chaplin

s I began to love myself, I found that anguish and emotional suffering are only warning signs that I was living against my own truth.

food, people, things, situations and everything that drew me down and away from myself. At first I called this attitude a healthy egoism.

Today, I know, this is AUTHENTICITY.

Today I know it is LOVE OF ONESELF.

As I began to love myself, I understood how much it can offend somebody as I try to force my desires on this person, even though I knew the time was not right and the person was not ready for it, and even though this person was me.

As I began to love myself, I quit trying to always be right, and ever since, I was wrong less of the time.

Today I call it RESPECT. As I began to love myself, I stopped craving for a different life, and I could see that everything that surrounded me was inviting me to grow.

Today I call it MATURITY. As I began to love myself, I understood that at any circumstance, I am in the right place at the right time, and everything happens at the exactly right moment. So I could be calm.

Today I call it SELF-CONFIDENCE. As I began to love myself, I quit stealing my own time, and I stopped designing huge projects for the future. Today, I only do what brings me joy and happiness, things I love to do and that make my heart cheer, and I do them in my own way and in my own rhythm.

Today I call it SIMPLICITY. As I began to love myself, I freed myself of anything that is no good for my health—

Today I discovered that is MODESTY. As I began to love myself, I refused to go on living in the past and worrying about the future. Now, I only live for the moment, where everything is happening.

Today I live each day, day by day, and I call it FULFILLMENT. As I began to love myself, I recognized that my mind can disturb me and it can make me sick.

But as I connected it to my heart, my mind became a valuable ally.

Today I call this connection WISDOM OF THE HEART. We no longer need to fear arguments, confrontations or any kind of problems with ourselves or others.

Even stars collide, and out of their crashing new worlds are born.

Today I know that is LIFE. Chaplin’s World museum, in Switzerland, opened in 2016 (ChaplinsWorld.com/en).

February 2018

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wise words

Mark Rosenfeld’s Secrets for Successful Love Matches

by Alison James

A

ustralian author, speaker and dating coach Mark Rosenfeld knows firsthand the challenges of navigating romantic relationships.

After struggling with shyness, he took on a confidence-boosting job as an exotic dancer in 2011, working with men at both ends of the assertiveness spectrum. In this milieu, he gained a better understanding of men’s thoughts and actions related to women.

Through his career as a dancer while in his own satisfying relationship, Rosenfeld also personally communicated with about 50,000 women, many of which opened up about their own trials and tribulations with dating.

A resident of Brisbane, Rosenfeld launched the website MakeHimYours.com. au in 2014, sharing what he’s learned in order to help women stop experiencing frustrations in dating and start attracting healthy, happy relationships. He’s also participated in the conversation at The Good Men Project on what enlightened masculinity means in the 21st century.

What are the greatest misconceptions women have about men?

Both genders face significant, yet different, challenges, and so believe the other gender has it easier. Men want to feel cared for and heard. Many are terrified to approach a woman; they fear rejection or not being a good enough provider. Often, when a woman perceives that a man needs space, it’s his fears and insecurities that are keeping him from deeper intimacy.

What mistakes do women make in the courtship phase?

Women often get ahead of themselves in the dating stage, instead of taking enough time to let things unfold. I tell women 24

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to slow down and date multiple men to counter that tendency. It’s also good to “widen the funnel” and date different types of men, especially if you seem to attract the so-called “wrong” type. Keep deep emotions and commitments out of the courtship phase, while you discover who someone is and if they are right for you.

Why do both genders need to nurture their feminine energy?

As a man, I can spend too much time on my masculine energy and be too logical and focused on end results. I can lose a sense of self, presence and connection with the present moment. Meditation is one entry point; I find practicing a martial art is grounding, as is spending quality time with a woman.

If an individual spends too much time in either energy, imbalance occurs; everyone has to find their own equilibrium.

What are good ways to practice self-care while seeking and sustaining a relationship?

Find activities in your day that make you feel nurtured, happy and good about your-

self. Take care of your health, home and friendships. Exercise some independence.

Make your life fulfilling, so that men want to be part of your exciting days.

How can we best navigate the world of online dating and other means of meeting potential mates?

It starts with your mindset. If you think you will be on a dating site for three weeks and find a mate, don’t bother. Be prepared to engage for a minimum of six to 12 months.

Consider bad dates as reasons to laugh.

Think of it as “online introducing”. It’s up to you to quickly get past the chat stage to real communication and real dates. Online potential mates don’t have a “vibe” for you like they do in person. I suggest talking with prospects on the phone and keeping first dates short. Keep an open mind to recognize prospects you might otherwise overlook.

Online dating is a supplement, not a substitute, for meeting compatible men or women in real life. You should be tapping networks of friends, family and colleagues to make connections, as well as being open to meeting potential mates at public events.

Which signs indicate that a dating prospect wants to pursue a genuine relationship?

Emotional momentum, combined with consistency, is an important sign. Anyone can put in effort for a little while; but do they periodically disappear? No one wants someone they feel a connection with to physically or emotionally wander away, or risk the object of their affection thinking they aren’t interested. Make sure they are reciprocating the effort you put in.

Prioritizing is another sign; a person will find a way to see someone they care about. A key third sign is integration. They will want to respectfully integrate you into their world more and more, introducing you to friends, family and work colleagues.

Look for this overall pattern to continue over time. It’s vital to let people prove themselves with their actions.

Alison James is a freelance writer in Washington, D.C.

Glynnis Jones/Shutterstock.com

natural pet

Do-Good Dogs Do Almost Anything

Service Animals Train to Help People in Need

S

by Sandra Murphy

ervice dogs help an aging population live full lives in spite of limitations, no matter the size, age or breed of dog.

Plus, hundreds of thousands of canines make living with disabilities both possible and more pleasant.

The Rules “Service dogs don’t eat on duty, and should be on the floor, not put in a handbag or shopping cart,” advises Maggie Sims, project manager for the Rocky Mountain Americans with Disabilities Act Center, in Colorado Springs. “If the dog disrupts business, the person can be asked to remove the animal and then return. Emotionalsupport dogs are not provided for by the disabilities act, because the dog does not perform a specific task.

“We get calls from people concerned about fake service dogs when owners try to bring them into places where pets generally aren’t allowed. Usually, they’re the ones that behave badly,” Sims says. Service animals are not required to wear a special vest or have documentation.

Educating the Public A motorcycle accident left Matthew Smith dependent on using a wheelchair or crutches. An administrator at Comcast Cable, in Baltimore, Maryland, Smith relies on his pit bull, Jericho, to fetch dropped items, open doors and help him maintain balance.

“Gravity is my specialty,” he jokes. “If I fall, he braces me so I can get up. Moving about stresses my shoulders, so Jericho pulls the wheelchair on days when I’m in pain.”

Although working service dogs should not be petted or approached, Smith tells Jericho, “Go say ‘Hi,’” if someone asks to approach him. “Pit bulls have an undeserved bad reputation, so I’ll take a minute to let people meet him to change that perception. When Jericho is the subject of conversation, it also takes the spotlight off of me,” he says.

Jericho was trained by Apryl Lea, a certified assistance dog trainer for the Animal Farm Foundation’s Assistance Dog Program, in Kingston, New York. She explains, “The pit bulls I train are from shelters, and must be good with people and other

Half an hour’s

meditation each day

is essential, except when you are busy.

Then a full hour is needed.

~Saint Francis de Sales

February 2018

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animals and be comfortable in social settings that match the person’s lifestyle.”

Overcoming Obstacles

When someone brings a dog into a place of business, we can legally ask only two short questions: “Is this animal needed for a disability?” and “What tasks has the animal been trained to do in relation to the disability?”

“When a counter is too high, a service dog can pass money to the cashier. Dogs will pull a rope to open a heavy door. In the event of seizures or fainting, our dogs react based on location; at home, they find another family member, but in public, will stay with their person,” Lea says.

The muscles of a patient with Parkinson’s disease may freeze while walking. Dogs brace against a resulting fall or touch the person to help unfreeze the muscles. Tethered to an autistic child, the dog provides distraction from repetitive behaviors like flapping hands or crying, while keeping the child in a safe area. Some dogs are trained to track the child, as well, in case of escape. Likewise, dogs can give Alzheimer’s disease patients a bit of freedom without getting lost.

Sounding Alerts Hearing dogs alert their hearing-impaired person to the sound of a doorbell or ringing phone. In the car, they’ll nudge the driver with a paw if they hear a siren.

Riley the Chihuahua’s job is caring for Jennifer Wise, an aromatherapist and owner of Enchanted Essence, in Toledo, Ohio. Wise has a neurological disease that affects her legs and makes

her prone to falls. “Riley’s trained to bark for help if I am unable to get up,” she explains. “If barking fails, he’ll grab someone’s pant leg or shoelaces and pull in my direction. He’s small, but determined.”

Michelle Renard, a stay-at-home mom in Woodstock, Georgia, relies on Mossy, a goldendoodle trained by Canine Assistants, in nearby Alpharetta, to detect high- and lowblood sugar levels. “She’s never wrong,” says Renard.

Comfort and Joy Linda Blick, president and co-founder of Tails of Hope Foundation, in Orange County, New York, observes, “A veteran with post-traumatic stress disorder may not show outward symptoms, but have anxiety.

Dogs are trained to turn on the lights, lick their person’s face or apply reassuring pressure by lying across their person’s chest to bring them out of night tremors.

“One of our veterans was so uncomfortable in public, it was difficult for him to even speak to the veterinarian about his dog’s torn knee ligament,” Blick explains.

“For the sake of the dog, he managed to discuss care, a big step for him.”

As Sims states, “True service dogs literally give people with disabilities their lives back.”

Connect with freelance writer Sandra Murphy at StLouisFreelanceWriter@mindspring.com.

Service Dog Resources TO CONTACT AMERICANS WITH DISABILITIES ACT CENTERS: Ten centers serve the U.S. and calls are directed to the one closest to the caller.

Call 800-949-4232 or visit adata.org.

TO SUPPORT THE TAILS OF HOPE FOUNDATION: This nonprofit provides critical and lifesaving help to veterans, first responders and search-and-rescue teams. Operating on donations, it covers the cost of purchasing a trained dog, as well as lifetime veterinary care when necessary.

TailsOfHope.org LEARN ABOUT DOGS TRAINED FOR SPECIAL CONDITIONS: Parkinson’s disease – Davis Phinney Foundation at Tinyurl.com/HelpingPaw ForParkinsons Disabled children – 4PawsForAbility.org Alzheimer’s disease/dementia – Rover. com/canine-caregivers-dementia-alzheimers Sight-impaired – GuideDogs.org SAMPLE SERVICE-DOG VIDEOS: A pit bull-lab mix that saves a veteran having a seizure: Tinyurl.com/Dog SavesVeteran A pug that helps a veteran with posttraumatic stress: Tinyurl.com/Dog CalmsPTSD

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On Our Newly Upgraded Website

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This February, receive a 20% discount* on new memberships. Use referral code NATURALMATCH.

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calendar of events

FRIDAY, FEBRUARY 9

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.

Hearty and Heart Healthy – 6pm. Join to prepare a hearty midwinter’s meal that showcases the fruits and vegetables of the season. Learn how to transform the ordinary vegetables that are readily available this time of year into a winter celebration dinner for you and your loved ones. $20/person.

Parkway Central Library, 1901 Vine St, Philadelphia. 215-686-5322. Preregister: FreeLibrary.org.

Wellness Workshop: The Sleep and Energy Connection – 7-8:30pm. Dr Vishnu Aragona, AyD will discuss the amazing connection between sleep, daily rhythms/cycles and the connection to optimal energy – or the lack thereof. Weavers Way Co-op, 15 W Highland Ave, Philadelphia. Register: WeaversWay.coop.

SATURDAY, FEBRUARY 3 Quick Dinners – 11am. Join Matthew Whipple, registered dietitian at ShopRite Whitman Plaza, to learn some tips and tricks for getting a healthy dinner on the table at the end of a busy day. South Philadelphia Library, 1700 S Broad St. 215-6851866. Preregister: FreeLibrary.org.

SUNDAY, FEBRUARY 4 Yoga in the Greenhouse – 1-2:30pm. Join for ‘bring your own mat’ all-levels vinyasa yoga classes led by local teachers. $10/general public, members/ free. Fairmount Park Horticulture Center, 100 N Horticulture Dr, Philadelphia. Info: shirschler@ myphillypark.org. Preregister: MyPhillyPark.org.

Contemplative Dance Practice – 3-5:30pm.

This personal and group awareness of body/mind includes sitting meditation with self-directed body movement in space. Dress comfortably. $5-$10 donation. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-568-6070. RSVP: SilverSpaceDance@gmail.com. Philadelphia.

Shambhala.org.

TUESDAY, FEBRUARY 6 Healthy Cooking Workshop – 11am. Join every Tuesday for free healthy cooking workshops that include: low-cost cooking ideas, nutrition tips, food tastings, and giveaways. Lillian Marrero Library, 601 West Lehigh Ave, Philadelphia. 215-685-9794.

Info: 267-685-4148 or cSaunders@thefoodtrust.org.

Yoga for Adults – 7pm. An inclusive yoga class for people of all skill levels and abilities. Wear something comfortable and come to the library for wellness, stretching and relaxation. Northeast Regional Library, 2228 Cottman Ave, Philadelphia.

215-685-0522. FreeLibary.org.

How to Meditate – 7-9pm. With Barry Buchy. This program is a thorough introduction to meditation

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.

THURSDAY, FEBRUARY 1

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. 215-297-5880. bcas.org.

Midday Melodies – Noon-2pm. The Reading Terminals Jazz Combo. Reading Terminal Market, 12th St & Arch St, Philadelphia. ReadingTerminalMarket.org.

practice. This simple and effective course introduces 2,500 year-old wisdom that is fresh and applicable in today’s world. $15, $10/members, seniors 65+, students; or ‘pay what you can’. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215568-6070. Register: Philadelphia.Shambhala.org.

WEDNESDAY, FEBRUARY 7 Monthly Family Health Fairs – 4pm. Join for a family-friendly health fair, including snacks and a nutrition lesson, with Matthew Whipple, RD. Learn about health resources for your family from local organizations, get a lesson in hands-only CPR from the Mobile CPR Project, and sample some tasty, healthy food. South Philadelphia Library, 1700 South Broad St. 215-685-1866. FreeLibrary.org.

Advocacy for a Cleaner Earth Series – 6:308pm. Learn about advocacy regarding different environmental topics such as air, water, gas, etc, from professionals during this season’s lecture series at Delaware Valley University. Free and open to the public. Bucks County Audubon Society, 2877 Creamery Rd, New Hope. 215-297-5880. bcas.org.

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.

THURSDAY, FEBRUARY 8 Winter Wellness Class – 6pm. This class will lead you on a self-care journey through food. Nutritionist and Chef Elizabette Andrade of Cooking Alchemy will help attendees discover how to use common foods, herbs and spices to help boost the immune system, ease digestion, balance mood and promote overall well-being. $10/person. Parkway Central Library, 1901 Vine St, Philadelphia. 215-686-5322.

Preregister: FreeLibrary.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.

Storytime Yoga for Preschoolers – 10:30am. Beth Heed from Oak and Acorn Wellness will host a class filled with stories, yoga and fun for 2- to 5-year-olds.

Move, play and explore your body in creative ways as we read stories. Bring a mat, if possible. Parkway Central Library, 1901 Vine St, Philadelphia. 215686-5322. Preregister: FreeLibrary.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.

SUNDAY, FEBRUARY 11 Yoga in the Greenhouse – 1-2:30pm. Join for ‘bring your own mat’ all-levels vinyasa yoga classes led by local teachers. $10/general public, members/ free. Fairmount Park Horticulture Center, 100 N Horticulture Dr, Philadelphia. Info: shirschler@ myphillypark.org. Preregister: MyPhillyPark.org.

Cloth Diaper Workshop – 5-7pm. This cloth diaper class is intended to demystify and simplify cloth diapering for parents interested in investigating them as an option for their child. Participants will discuss why it can be an environmentally-sound and cost-effective option for families. The Nesting House, 1605 E Passyunk Ave, Philadelphia.

TheNestingHouse.net.

MONDAY, FEBRUARY 12 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.

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.

FRIDAY, FEBRUARY 16 Shambhala Day 2018: Year of the Earth Dog – 9am-3pm. Join for a community wide celebration that includes practices, feasts, community recogni-

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tions, blessings, and an address by the Sakyong Mipham Rinpoche to the worldwide Shambhala community. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-568-6070. Philadelphia.Shambhala.org.

SATURDAY, FEBRUARY 17 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.

SUNDAY, FEBRUARY 18 Cloth Diaper Workshop – 5-7pm. This cloth diaper class is intended to demystify and simplify cloth diapering for parents interested in investigating them as an option for their child. Participants will discuss why it can be an environmentally-sound and costeffective option for families. The Nesting House, 606 Carpenter Ln, Philadelphia. TheNestingHouse.net.

TUESDAY, FEBRUARY 20 Yoga for Adults – 7pm. An inclusive yoga class for people of all skill levels and abilities. Wear something comfortable and come to the library for wellness, stretching and relaxation. Northeast Regional Library, 2228 Cottman Ave, Philadelphia.

215-685-0522. FreeLibary.org.

Film and Discussion: Joao de Deus – The Miracle Man of Brazil – 7-8:30pm. Iris Wolfson, founder of Alternative Healthcare for Women, will share a film and discussion of the work of the famed Brazilian healer and medium known as John of God, thought to be one of the most powerful healers in the world today. Weavers Way Co-op, 555 Carpenter Ln, Philadelphia. Register: WeaversWay.coop.

WEDNESDAY, FEBRUARY 21 People Eating and Cooking Healthy (PEACH) – 2pm. Empowering adults and youth with the tools and knowledge needed to make healthier eating choices and lead more physically active lifestyles. Through cooking, eating together, sharing recipes and ideas for healthier eating and being physically active, participants change their shopping, preparation methods and food choices to be healthier. Lucien E Blackwell West Philadelphia Regional Library, 125 S 52nd St. Register: 215-685-7433. FreeLibrary.org.

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.

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.

Intro to Nature Play with NaturePHL – 2-3:30pm.

Come for some unstructured nature play and a hike.

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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, FEBRUARY 28 People Eating and Cooking Healthy (PEACH) – 2pm. Empowering adults and youth with the tools and knowledge needed to make healthier eating choices and lead more physically active lifestyles. Through cooking, eating together, sharing recipes and ideas for healthier eating and being physically active, participants change their shopping, preparation methods and food choices to be healthier. Lucien E Blackwell West Philadelphia Regional Library, 125 S 52nd St. Register: 215-685-7433. FreeLibrary.org.

plan ahead THURSDAY, MARCH 1 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. 215-297-5880. bcas.org.

FRIDAY, MARCH 9 SustainaBall: Annual Fundraiser Gala – The region’s premier event for celebrating the localism movement and impact economy in Greater Philadelphia. Support Sustainable Business Network’s

mission to build a just, green, and thriving economy in the region, and demonstrate your commitment to business as a force for good. Enjoy local food and mingle with like-minded community members. Info: Anna@sbnPhiladelphia.org or sbnPhiladelphia.org.

THURSDAY, MARCH 15 Deepak Chopra: The Future of Wellbeing – 7:30pm. Join New York Times bestselling author Deepak Chopra as he shares new insights from his latest work The Healing Self and explores some of the most important and baffling questions about our place in the world. Merriam Theatre, 250 S Broad St, Philadelphia. Tickets: DeepakChopra.com.

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.

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.

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 – 10-11:45am. 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.

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.

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. $5-$10 donation. Won Buddhism, 23 Abington Ave, Glenside. 215-8848443. 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.

Contemplative Dance Practice – 3-5:30pm. 1st Sun. This personal and group awareness of body/ mind includes sitting meditation with self-directed body movement in space. Dress comfortably. $5$10 donation. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-568-6070. RSVP: SilverSpaceDance@gmail.com. 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 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.

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.

Healthy Cooking Workshop – 11am. Join every Tuesday for free healthy cooking workshops that include: low-cost cooking ideas, nutrition tips, food tastings, and giveaways. Lillian Marrero Library, 601 West Lehigh Ave, Philadelphia. 215-685-9794.

Info: Chalise Saunders: 267-685-4148 or cSaunders@thefoodtrust.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.

Tara Practice and Discussion Group – 6:308pm. Open to all. Limited floor cushions, chairs also available. $10/donation. 954 N Marshall St, Philadelphia. ChenrezigTBC@gmail.com.

TibetanBuddhist.org.

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.

Group Meditation – 7-8:30pm. Practice sitting, walking and chanting meditation to calm your mind.

All levels. $5-$10 donation. Won Buddhism, 23 Abington Ave, Glenside. 215-884-8443. Philadelphia@WonBuddhism.org.

Sit n’ Stitch – 7-9pm. Brief periods of sitting will be interspersed with readings from dharma art books and creative time. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-5686070. Info: SusieAndersonFibers@gmail.com.

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.

Tai Chi – 2pm. Based on Chinese soft-style martial arts, modern Tai chi is best known as a gentle slowmotion exercise that improves balance, leg strength, relaxation, deep breathing, calmness, focus and alertness. Wear comfortable clothing. Fumo Family Library, 2437 S Broad St, Philadelphia. Preregister: 215-685-1758 or FreeLibrary.org.

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.

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Scripture Study –7-8:30pm. 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. $5 donation. 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.

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. 610459-2359.

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.

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.

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 – 10am-noon. Includes sitting meditation, chanting, prayer, dharma talk and discussion on Buddhist philosophy and practice. $5-$10 donation. 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.

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Philadelphia, PA

naphilly.com

community resource guide 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 ARCANA CENTER FOR INTEGRATIVE MEDICINE

David Kanze, DO & Kylie Kanze, DO 3502 Scotts Ln, #1721A, Philadelphia 267-437-3299 ArcanaCenter.com Come visit board certified physicians that blend traditional medicine with alternative modalities to help optimize your health with an individualized plan based on mind, body and spirit.

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 25.

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 DETOX TO YOUR HEALTH DETOX CENTER Ethel Wilson 2715 W Allegheny Ave, Philadelphia 215-223-5635

We offer holistic health and alternative healing and specialize in colonic cleansing. Learn about natural holistic remedies through the reliable sources. Included are holistic products and alternative health services. See ad, page 15.

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 18.

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.

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 21.

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 22.

ORGANIC COFFEE COMPANY

classifieds

ASPIRE PHARMACY

ORGANO GOLD

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 15.

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 21.

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.

NATURAL PHARMACY 4307 Locust St, Philadelphia 19104 215-883-0332 AspireRxCare.com

NUTRITION AND HERBS CENTER

Tony Moore 5601 N 10th St, Philadelphia 19141 215-549-6151 • NutritionAndHerbsCenter.com Supporting the healing process through education.

Open Monday through Saturday from 10 a.m. to 6 p.m.

NATUROPATH EARTHLY ESSENCE

Dr. Jacquilen Fostor Tomas Ali 3901 Main St, Bldg B, Ste 201, Philadelphia 215-360-4110 • DrAliND.com 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.

M A R

Shambra Johnson 267-455-6019 • CupOfFreedom.com Paid2Cook.OrganoGold.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 6.

SUSTAINABLE ORGANIZATIONS SUSTAINABLE BUSINESS NETWORK 2401 Walnut St, Ste 206, Philadelphia 215-922-7400, ext 104 • sbnPhiladelphia.org

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 14.

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 self-motivated 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.

Coming Next Month

Super Spices plus: Ethnic Cuisine March articles include: Just What Are Super Spices?

Healthy Ethnic Cuisine, Really!

Don’t Forget Your Minerals

To advertise or participate in our next issue, call 215-902-9137 February 2018

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