Natural Awakenings Philadelphia February 2019

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February 2019

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Copper device stops a cold naturally last holidays,” she said. “The kids had colds going around, but not me.”

Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.”

Some say copper stops nighttime stuffiness if used just before bed. One man said, “Best sleep I’ve had in years.”

Copper may even stop flu if used earNew research: Copper stops colds if used early. ly and for several days. Lab technicians ew research shows you can went away completely.” It worked again placed 25 million live flu viruses on a stop a cold in its tracks if you CopperZap. No viruses were found alive every time he felt a cold coming on and take one simple step with a soon after. he hasn’t had a cold since. new device when you first feel a cold People have used it on cold sores He asked relatives and friends to try coming on. and say it can completely prevent ugly it. They said it worked for them, too, so Colds start when cold viruses get in outbreaks. You can also rub it gently he patented CopperZap™ and put it on your nose. Viruses multiply fast. If you on wounds, cuts, or lesions to combat the market. don’t stop them early, they spread in infections.

Soon hundreds of people had tried it your airways and cause misery.

The handle is curved and finely texand given feedback. Nearly 100% said But scientists have found a quick tured to improve the copper stops way to kill a virus. Touch it with copper. colds if used withcontact. It kills in 3 hours after the Researchers at labs and universities germs picked up first sign. Even up agree, copper is “antimicrobial.” It kills on fingers and microbes, such as viruses and bacteria, to 2 days, if they hands to protect still get the cold it just by touch. you and your That’s why ancient Greeks and Egyp- is milder and they family. tians used copper to purify water and feel better.

Copper even heal wounds. They didn’t know about Users wrote kills deadly germs Sinus trouble, stuffiness, cold sores. that have become viruses and bacteria, but now we do. things like, “It Scientists say the high conductance stopped my cold right away,” and “Is it resistant to antibiotics. If you are near of copper disrupts the electrical balsupposed to work that fast?” sick people, a moment of handling it ance in a microbe cell, destroying it in Pat McAllister, age 70, received one may keep serious infection away. It may seconds. as a gift and called it “one of the best even save a life.

Tests by the Environmental Protecpresents ever. This little jewel really The EPA says copper still works tion Agency (EPA) show germs die fast works.” Now thousands of users have even when tarnished. It kills hundreds of on copper. Some hospitals tried copper stopped getting colds. different disease germs so it can prevent for surfaces like faucets and doorknobs.

People often use CopperZap preserious or even fatal illness. ventively. Frequent flier Karen Gauci This cut the spread of MRSA and other CopperZap is made in the U.S. of used to get colds after crowded flights. illnesses by over half, and saved lives. pure copper. It has a 90-day full money Though skeptical, she tried it several The strong scientific evidence gave back guarantee when used as directed times a day on travel days for 2 months. inventor Doug Cornell an idea. When to stop a cold. It is $69.95. Get $10 off he felt a cold coming on he fashioned “Sixteen flights and not a sniffle!” each CopperZap with code NATA8. a smooth copper probe and rubbed it Businesswoman Rosaleen says when Go to www.CopperZap.com or call people are sick around her she uses Cop- toll-free 1-888-411-6114. gently in his nose for 60 seconds.

“It worked!” he exclaimed. “The cold perZap morning and night. “It saved me Buy once, use forever.

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ruth be told, I’m glad February has arrived! Unfortunately, during the first few weeks in January, my family and I were under the weather, to put it lightly. With record-breaking temps and what felt like a never-ending battle with the flu, my stress level was higher than normal. It’s rare that the entire house ends up sick at the same time, but as fate would have it, that is exactly what happened, and it knocked us down like a strike at the bowling alley. Over-the-counter remedies were my only go-to relief, while the best remedy was time and rest. During my recuperation, I started thinking about the effects of long-term health.

According to HerHeart.org, heart disease is the number one cause of death for all women worldwide. In Australia, one woman dies of heart disease every hour. In the U.K., one woman dies every 10 minutes and in the United States, one woman dies every 80 seconds. Stress is cited as the number one factor. If that’s not a sobering statistic, then what is?

After meditation, long discussions with experts, and attending seminars and lectures on the subject, I realized that I need to develop a “healthy” relationship with my health.

As strange as that may sound, it was something that I needed to understand before I could begin the process of developing effective, long-term results. My first thought was that I can continue to collect tidbits of information, and then analyze where I fit in the scheme of it all. I do understand that yearly physicals and doctor reviews of test results provide a good foundation, but my goal is to sustain overall good health over time.

We dedicate February’s issue to the women of Philadelphia and those around the world by providing some amazing ways to practice the importance of healing ourselves as we continue to lead our busy lives. I’m discovering every day the rewards of healthy living while enjoying the fruits of my labor.

Here’s to heart health!

Kimberly Murray, Publisher

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Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

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Contents 10 SOOTHING

10

ANXIOUS KIDS

Natural Remedies Restore Calm

12 AMAZING EMBRACE The Healing Power of Hugs

13 KEN PAGE

on Making Love Last

14 INVESTING FOR GOOD How to Align Money With Values

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16 HEART OF A WOMAN The Right Choices Keep It Strong

19 A COMMON HEART SONG Whales Point the Way

20 RECIPES A

HEART WILL LOVE Tasty Ways to Boost Heart Health

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24 ESSENTIAL OILS

FOR PETS

How to Use Them Safely

DEPARTMENTS 6 news briefs 8 health briefs 9 business 10 12 13 14 19

spotlight healthy kid healing ways wise words green living inspiration

20 conscious 23 24 26 30 31

eating healthy dining guide natural pet calendar resource guide classifieds February 2019

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news briefs

Empowered Light Holistic Expo in Oaks

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he Empowered Light Holistic Expo will take place from 4 to 9 p.m., April 26, from 9 a.m. to 7 p.m., April 27 and 10 a.m. to 5 p.m. April 28, at the Greater Philadelphia Expo Center, with a focus on holistic lifestyles, spiritual classes and personal development. “People feel stressed and distracted, and they are looking for more connection and answers,” says expo founder Sue Greenwald. “The expo offers new ideas, contacts and connection with others and most of all, a community where people feel supported in a fun way.”

Among more than 50 talks and presentations, Brad Johnson will present a channeled session with Adronis, which includes Q&A, and a workshop on cellular body regeneration. John DeSouza the “X-Man”, a former FBI Investigator, will present A Paranormal Life and a workshop on clear-hearing.

Empowered Light engages attendees with experiential classes, meditation, sound healing, mini-treatments and reiki.

There will be more than 150 holistic vendors on hand.

Admission is $5-$20 at EmpoweredLight.com. Some presentations additional. Location: 100 Station Ave., Oaks, PA. Potential vendors may call 484-459-3082 or email EmpoweredLightExpo@gmail. com. See ad, back cover.

A New Approach to Pain Relief

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aragon Pain Solutions is a new type of pain treatment center that uses advanced manual therapy techniques to help regulate the nervous system by addressing imbalances in the body’s soft tissues. Owner Dan Vidal, LMT, CNS, says, “At Paragon, we operate with the revolutionary idea that chronic pain patients should be treated like individuals. We believe that each patient has their own unique set of factors that have to be addressed in order to get them out of pain as quickly as possible so they can begin living their lives to the fullest.”

Their procedures are 100 percent non-invasive, non-pharmaceutical and non-chiropractic. “Our techniques are designed to create a safe space for your nervous system to explore different options that allow it to function at its fullest potential, free of unnecessary fear, pain and suffering. You don’t have to rely on endless treatments that only address symptoms and leave you at the mercy of your healthcare provider. You have the power to reclaim your body and take control of your pain. It is a journey well worth taking. You just need the right guide.” Says Vidal.

Location: 23 E. Durham St., Philadelphia. For more information, call 267-415-6003, email Info@ParagonPainSolutions.com or visit ParagonPainSolutions.com. See ad, page 31.

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East Meets West at Still Point Ayurveda

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till Point Ayurveda a complete ayurveda holistic center in Philadelphia, offering the powerful and profound detoxification protocol called panchakarma. This mini-ayurvedic retreat center is home to traditional ayurvedic practices with the intention of being a simple comfortable traditional/non-traditional environment to practice this system of holistic healthcare.

Dr. Antonio Aragona AD, AYT, LMT, is Philadelphia’s first recognized ayurvedic doctor and ayurvedic yoga therapist. He is a holistic healthcare provider practicing since 2003, and established Still Point Ayurveda in 2009. He has an “East meets West” philosophy and provides a natural and holistic approach based on the world’s oldest continually practiced system of medicine, called ayurveda, and its sister science, yoga.

He says, “At Still Point Ayurveda, it is understood that health is an outward expression of an inner experience, and everyone’s inner experience is different. With healthful living becoming a trend, it is hard to know which direction is right for you. There are options for diet, exercise, meditation and even the best water to drink.”

Location: 6911 Cresheim Rd., (Mt. Airy) Philadelphia. For appointments and more information, call 215-356-7270 or visit StillPointAyurveda.com. See ads, pages 8 and 11.

Advanced Chiropractic Services Open House

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dvanced Chiropractic Services is hosting a New Year, New You open house from 6 to 8 p.m., February 5. Visitors will enjoy an evening of mind and body health and wellness demonstrations, talks on chiropractic, guided imagery with BrainTap, essential oils, massage Dr. Hank Finkel, therapy and acupuncture, and one-on-one owner consultation with providers.

Brain Tap is a powerful, effective mind development tool designed to help overcome the ill effects of the fight-or-flight response, while achieving physical, mental and emotional balance.

The combination helps guide users to a perfect balance of left/ right brain synchronization and relaxed brainwave activity.

Advanced Chiropractic Services provides gentle chiropractic care for the entire family using a variety of techniques, from no-force to low-force to conventional. Nambudripad’s Allergy Elimination Technique (NAET) is a non-invasive, energy-based approach to health through the elimination of food and/or environmental allergies.

Location: 4245 Pechin St., Philadelphia. For more information, call 215-483-3661 or visit AdvancedChiroROX.com. See ad, page 3.

News to share?

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

February 2019

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The Power of Thank-You Notes Practicing gratitude is a healthy habit, yet people often hesitate to write heartfelt thank-you notes to people that have touched their lives. Researchers at the University of Chicago and the University of Texas, in Austin, report that writers underestimate how much people receiving those notes are surprised, happy and appreciative.

The researchers also found that the letter writers were unduly concerned about their ability to express their gratitude skillfully. While the writers worried about choosing the right words, the recipients felt happiness simply through the warmth of the gesture.

With its many known benefits and uses, we are experiencing renewed interest in hemp. An industrial and agricultural product, it is an extremely versatile plant in which every part, including the seed, flower, leaves and stalk can be utilized. Hemp seed is a superfood containing a complete complement of essential amino acids, fiber density, omega-3 and omega-6 fatty acids, and copious amounts of vitamin E. Not only can the seed be ingested, but we can also use it topically when processed into oil. Cannabidiol (CBD)-derived hemp oil is derived from other parts of the plant.

Hemp seed oil exerts anti-aging effects, as it has been shown to reduce wrinkles, stimulate skin cell turnover and promote new cell generation. CBD oil is a natural moisturizer, reducing the overproduction of sebum and oil, which can clog pores, resulting in acne. Both oils exert antioxidant and anti-inflammatory effects, thereby calming irritation and inflammation of the skin. These highly sought-after benefits have created a resurgence of hemp utilized in hair and skincare products. New and old skin care lines are incorporating hemp into their cleansing gels, toners, exfoliants, moisturizing lotions and creams.

Hemp is certainly at the forefront of the newest option in skin care maintenance.

Medicinally Jointed, an alternative wellness center that specializes in hemp-infused facials, massages and products, is located at 1930 S. Broad St., Unit 35, in Philadelphia. For more information, visit MedicinallyJointed.com. See ad, page 6.

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The Science of Hemp and Skin Care

health briefs

business spotlight

Find Multifaceted Counseling Options at Clarity Workshops

by Martin Miron

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larity Workshops is an umbrella company that comprises four individual practices. Clarity Counseling is a mindful holistic healing practice. Services include counseling, yoga, hypnotherapy, meditation, energy work and workshops.

They have been in practice for 10 years. Recent topics include Grief—In This Moment; The Empath Way— Steps for the Highly Sensitive Person; Me, Myself and I—A Workshop for Those Who Have Lost Who They Are; and Relaxation Yoga.

Director Cynthia Norman, MBA, a licensed professional counselor and licensed massage therapist, holds a master’s degree in pastoral counseling and national counseling certification. She states, “All of our practices consider themselves as holistic. We believe that learning is a part of growth, and we want to share our wisdom with our community through our workshops.”

Norman believes in the mind, body and spirit connection. She advises, “As a pastoral counselor, I will help you examine not just your mental and physical well-being, but also your spiritual wellbeing. I am blessed with an ability to listen to you and assist you in examining your life to determine what is the right course for you. I am located in a holistic health center where the focus is to always remember that the answers are found within.” Norman also does energy work such as Healing Touch and reiki, specializing in Cynthia Norman grief and stress reduction, as well as teaching yoga, meditation and breathing for relaxation.

Matthew Armes, a nationally board certified counselor, is in his third year with the University of Pennsylvania College Achievement Program, and possesses a strong background in counseling.

In his current role, where he advises students in accomplishing their educational, personal and career goals while encouraging holistic success.

Doctor of Psychology Nancy Forrest uses eclectic therapy techMatthew Armes niques from a Jungian perspective. She notes, “I specialize in healing patterns of trauma and hurt relationships in couples, the workplace, family issues or personal issues within the self.”

Clarity Workshops plans to grow into a continuing education provider for the healing occupations. Norman says, “With our proximity to the Philadelphia airport and hotels, we feel that this is a natural growth.

Clarity Counseling is located at 2801 Island Ave., Ste. 14, in Philadelphia. For more information, call 484-347-1490 or visit SEPhillyCounseling.weebly.com. See ad, page 18.

breathe

Nancy Forrest

February 2019

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Soothing Anxious Kids Natural Remedies Restore Calm

by Marlaina Donato

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It’s important to ids and teens art, music and dance in a have always no-pressure environment know that anxiety is had plenty to be help kids get out of “fighthighly treatable. stressed about, such as or-flight” mode. “Both ~Dr. Timothy DiGiacomo family finances, parental parents and kids need to bickering, the birth of a have go-to coping skills,” sibling and other challenges on the home says Rosen. “Meditation and yoga are safe and front. Then there are the age-old tensions work very well.” Kids need to feel a sense of of taking school exams and squabbles with control over their bodies, he adds, and mindful friends and other classmates. breathing techniques can make a significant Yet with the proliferation of social difference in how they handle stress.

So can a regular dose of the great media and cyber-bullying, kids face obstaoutdoors. Exercise helps boost serotonin cles other generations did not, and chronic levels, which decreases anxiety. Timothy juvenile anxiety has become a pervasive DiGiacomo, Psy.D., clinical director of mental health issue. However, there are a the Mountain Valley Treatment Center, in number of integrative approaches that can Plainfield, New Hampshire, emphasizes help heal youthful psyches. “I encourage the value of getting outside. “Connection kids and parents to focus on skills, versus to nature, calmness and present-moment pills,” says Lawrence Rosen, M.D., founder awareness are all benefits.” of The Whole Child Center, in Oradell, New Jersey. “There are several safe and Sleep and Diet Triggers cost-effective natural options for anxiety.”

Mindful Modalities Relaxing and engaging the imagination are necessary for healthy brain development and offsetting stress. Downtime in general and specifically limiting screen time is paramount. “Electronic devices can be very overstimulating and can cause or exacerbate anxiety,” says Kristi Kiel, ND, Ph.D., of Lake Superior Natural Health, in Ashland, Wisconsin. “There should be at least a one-toone balance of screen time and outside play.”

Mindful activities and creative outlets like 10

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Before parents seek any treatment for their child’s anxiety, Kiel stresses the importance of looking at the basics. “When children don’t get enough sleep, their bodies don’t respond as well to stressful situations.

School-age children need 10 to12 hours of sleep per night, and teenagers should be getting nine to 10 hours.” Sensitivity to certain foods such as gluten or dairy is also something to consider, says Kiel.

Rosen concurs. “Artificial dyes and sweeteners can negatively impact mood and focus. More of an issue, though, is nutrition-

al imbalance.” Skipping breakfast or eating mostly carbs can feed anxiety, he notes. “The brain relies on sustainable fuel—a blend of lean proteins, healthy fats—and in some cases, gluten-free, whole grain carbs.”

Eating foods high in healthy fat and protein can help minimize blood sugar fluctuations that can trigger symptoms of anxiety in kids. Probiotics and/or cultured and fermented foods can help gut health and promote equilibrium. Omega-3 fats from fish or vegetarian sources are also important additions.

Helpful Supplements Supplements dosed appropriately for children and teenagers are safe and can offer huge benefits. “Magnesium is good for relaxation, especially anxiety accompanied by muscle tension. B-complex vitamins are also important because they are depleted by stress and help the body to handle stress,” says Kiel. Her herbal recommendations include skullcap, hops and milky oat as teas or glycerin-based extracts. “For teenagers, in addition to these three gentle herbs, I recommend kava kava, which can have a significant calming effect without drowsiness.”

Polyvagal Theory Research by Stephen Porges, Ph.D., a professor at the University of North Carolina, in Chapel Hill, addresses the importance of the vagus nerve, which runs from the brain through the face and thorax to the abdomen.

His polyvagal theory suggests the interconnectedness of emotions, mind and body in both children and adults.

This nerve affects all major organs and plays a critical role in anxiety and inflammation. Mindful breathing and using the vocal chords, especially singing, stimulates the vagus nerve and nourishes well-being. Splashing the face with cold water during times of stress also tones this nerve and reduces acute anxiety.

DiGiacomo emphasizes that different natural therapies offer hope even for severe cases, advising, “It’s important to know that anxiety is highly treatable.”

Marlaina Donato is the author of Multidimensional Aromatherapy. Connect at MarlainaDonato.com.

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2019

200- and 300-Hour Yoga Teacher Training

Certification Course YOGA ON MAIN

4363 Main Street, Phila., PA 215-482-7877 www.yogaonmain.com

February 2019

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AMAZING EMBRACE The Healing Power of Hugs

by April Thompson

H

These behaviors ugs don’t just feel A Primal Need good; they do also turn down our for Connection good. A simple biological response Mata Amritanandamayi, embrace can boost our to stress and may a 65-year-old Indian spirihealth and mood, connect tual leader better known even improve us spiritually and even help as Amma, has hugged mend society. how our immune tens of millions of people Hugs and other types system works. around the world, earning of affectionate touching her the nickname, “the ~Michael Murphy, can provide numerous hugging saint.” benefits in the face of researcher Amma’s tradition of threats or stress, according hugging people grew organically, from hugto Michael Murphy, Ph.D., a researcher ging someone she noticed in distress, to how with the Laboratory for the Study of she receives massive crowds clamoring for Stress, Immunity and Disease at Carnegie one of her loving, compassionate embraces.

Mellon University, in Pittsburgh. “The “A hug is a gesture that reveals the research shows that touch behaviors like spiritual truth that, ‘We are not two—we hugs reduce negative responses to threats are one,’” says Swami Amritaswaruand make people feel happier, more secure pananda, one of Amma’s senior disciples. and more supported.”

“In today’s world, where people often feel In a study of 404 adults, Carnegie alienated and lonely, a hug can uplift and Mellon researchers looked at how social support and hugs affected participants’ sus- make us feel reconnected to the people and world around us.” ceptibility to the common cold after being Intention is key to the exchange of exposed to the virus. “People experiencing energy that occurs with a hug, says Amrilots of conflict are more likely to get a cold taswarupananda.

“What is important is the when exposed to a virus,” says Murphy. sincerity behind the action—the genuine “But individuals who also tend to receive feeling of love and compassion. A simple lots of hugs appear protected from this adglance or mere touch of the hand can have ditional risk.”

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that same power to make us feel whole if that genuine, heartfelt connection is there.”

Hugs tap into that fundamental human need to belong, says Murphy. “Hugs and other forms of affectionate touch act as powerful reminders that we belong. “These behaviors also turn down our biological response to stress and may even improve how our immune system works.” For example, researchers think that touching might trigger our body to release oxytocin, a hormone that can reduce fear and improve social bonding, Murphy notes. Hugs and the associated oxytocin release can have powerful ripple effects in the body, decreasing heart rate and levels of stress hormones cortisol and norepinephrine, along with improving immune function and pain tolerance. Oxytocin can also trigger the release of feel-good hormones like serotonin and dopamine.

Bridging Divides With a Hug While Murphy cautions that the jury is out on the effects of hugs on strangers, as most research has been done on embraces between loved ones, Ken Nwadike, Jr. has built a national campaign around the concept. Known as the “free hugs guy”, the former competitive runner began offering up hugs during the 2014 Boston Marathon, the year after the deadly bombing.

Nwadike has since brought the Free Hugs Project to more divisive spaces, from political rallies to protests, offering hugs to all to spread love and inspire change.

The Los Angeles activist’s all-embracing hugs are a symbol of unconditional love, respect and unity at a time when tensions and political divisions are running high. For Nwadike, hugs are a way of de-escalating conflict and mending the human divide.

“Communities are divided because of fear, hatred and misunderstanding. Starting the conversation with kindness, rather than hatred, will get us a lot further,” he says.

Consent is always important, and not everyone appreciates an unsolicited hug. But like compliments, hugs are free to give and usually well received. As humans, we bear arms that were built not to harm, but to heal.

Connect with freelance writer April Thompson, of Washington, D.C., at AprilWrites.com.

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healing ways

wise words

Ken Page on

Making Love Last

by Emily Courtney

K

en Page is a licensed clinical social worker, psychotherapist and author of Deeper Dating: How to Drop the Games of Seduction and Discover the Power of Intimacy.

A relationship, intimacy and dating expert, he has led hundreds of workshops on intimacy and spirituality and taught at Columbia University, the Omega Institute and the Garrison Institute. Page also hosts the Deeper Dating Podcast (DeeperDatingPodcast.com).

What are Core Gifts, and what role do they play in the search for lasting love?

In my decades of work as a psychotherapist and coach, I’ve come to realize again and again that the qualities people feel most embarrassed or awkward about—their deepest insecurities—are some of their greatest gifts.

These Core Gifts are like secret parts of ourselves that we often want to hide because we feel so vulnerable around them. But these gifts are where we have the greatest sensitivity and passion; they’re the things we feel and care the most deeply about and the keys to finding someone who really loves us for who we are. When we learn to lead with and cherish our Core Gifts instead of hiding them away, the story of our romantic life completely changes.

But the opposite is true, too. Suppressing our gifts is actually an act of

quiet violence against our most authentic self, and it always leads us into situations where we end up feeling diminished or hurt. The degree to which we feel ashamed of those vulnerable parts of ourselves is the degree to which we’re going to be attracted to people who are bad for us.

How can we move past our insecurities to discover and honor our Core Gifts?

If you find yourself repeatedly attracted to people who don’t treasure you for who you are, there are Core Gift qualities you haven’t learned to honor. Anywhere you’re insecure, you can ask yourself questions that really change the way you think about yourself. What might be the gift that lies inside this insecurity, and how have I not honored it? Who are the people in my life who have valued my gifts and how did that feel?

You can also discover your Core Gifts by asking yourself what sensitivities keep getting stepped on or neglected—those are qualities you haven’t learned to treasure enough yet.

Why is it important to differentiate between what you call Attractions of Inspiration and Attractions of Deprivation?

This is perhaps the most important distinction you can make in your search for love.

Attractions of Deprivation are attractions to people who are only sometimes available to love and treat you well, but you become deeply invested in trying to get them to love you because you’re unconsciously trying to heal old childhood wounds through the relationship.

But there are also Attractions of Inspiration; these are people who inspire you by who they are in the world and how they treat you and others. When you start really learning how to honor and lead with your Core Gifts, your attractions change. You’ll start becoming attracted to available people who love you for who you are.

Deciding to say no to Attractions of Deprivation to only pursue Attractions of Inspiration is quite simply the most important decision you’ll ever make in your search for healthy love.

What is the Wave of Distancing, and how can it sabotage relationships?

The Wave of Distancing is the single greatest saboteur of healthy love that I know of.

If you haven’t yet learned to honor your Core Gifts, you’ll want to flee when you meet Attractions of Inspiration who are available and kind. You may begin noticing qualities about them that irritate you and find yourself wanting to leave—this is what I call the Wave.

The Wave is fear, because something deep inside you knows that this person could be special, and to open yourself up to and possibly be hurt by a kind person is a very scary thing. So your psyche unconsciously protects you by making you want to flee, and if you don’t understand this, then you may leave what could be a wonderful relationship.

If you do understand it, you’ll come to realize that like a wave, it hits hard, but then passes. If you can stick around long enough and just keep enjoying that person throughout the Wave, those feelings will disappear and the attraction will return.

Emily Courtney is a freelance health and wellness writer and editor living in northern Colorado. Connect at EmilyCourtneyWrites@gmail.com.

February 2019

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INVESTING FOR GOOD

How to Align Money With Values

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by April Thompson

ow we spend our money is important, but how and where we save it matters just as much. Today’s financial marketplace offers diverse options for values-based investing and banking, regardless of interests or assets.

Sustainable, responsible and impact investing is rapidly expanding. Professionally managed assets in the U.S. using socially responsible investment (SRI) strategies grew from $8.7 trillion to $12 trillion in the last two years, according to a 2018 report by the Forum for Sustainable and Responsible Investment. This represents 26 percent—about one in four dollars—of all U.S. assets under professional management.

The Big Bank Break-Up While large numbers of investors are moving their money responsibly, changing bank accounts can still feel difficult to many people, says Fran Teplitz, executive co-director of the Washington, D.C., nonprofit Green America, which works to promote a more sustainable economy.

To make the sometimes intimidating bank-changing process a little easier, Green America’s Get a Better Bank campaign at GreenAmerica.org/GetABetterBank breaks it 14

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down into bite-sized steps. “Educate yourself on the issues with the conventional banking industry, from Wall Street speculation to predatory lending practices,” says Teplitz.

People don’t need to sacrifice banking needs for their values. Reflect upon what’s important in a financial institution, and then shop around for the right fit. Credit unions and community development banks that lend in local and underserved communities are often great choices, says Teplitz. Green America’s Get a Better Bank database is a great starting point for responsible banking options.

Investing for the Future For longer-term investing, there are more vehicles available to responsibly assist investors toward their financial and social goals. While responsible investing once meant simply screening out “sin stocks”, like tobacco, guns and gambling, which were available only to investors able to make a large minimum deposit, today there are values-based funds to suit every cause and income level.

“Socially responsible investing has come a long way since it got off the ground in this country during the apartheid divestiture movement in the 1980s,” says Gary Matthews,

an investment advisor and CEO of SRI Investing LLC, headquartered in New York City.

Countering some investor concerns about underperforming SRI funds, there is a growing body of evidence to show that money that does good can also do well. The firm Nuveen TIAA Investments assessed the leading SRI equity indexes over the long term and “found no statistical difference in returns compared to broad market benchmarks,” nor any additional risks, according to a 2017 report Responsible Investing: Delivering Competitive Performance.

SRI Approaches and Outcomes Fossil fuel-free portfolios are trending, Matthews notes—which Green America encourages. While acknowledging the ever-fluctuating price of oil, Matthews says he’s seen diversified portfolios that eliminate oil, coal and natural gas do better at times than those that include them.

A subset of SRI investments, Environmental, Social and Governance (ESG) investing focuses less on what sector a company is in than on how they conduct their business. The way companies treat their employees and respond to climate change are factors that may have a positive influence on financial performance.

Robo-advisors, a recent arrival in the SRI sector, are online investment services that automate money management.

Robo-advisor companies make it easier for people to invest and leverage technology to keep fees down, although they usually do not offer in-depth impact research on the companies within the financial products they offer, according to Amberjae Freeman, of the portfolio management team for Swell Investing LLC, an impact investment company in Santa Monica, California.

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Professionally managed assets in the U.S. using socially responsible investment (SRI) strategies grew from $8.7 trillion to $12 trillion in the last two years, according to a 2018 report by the Forum for Sustainable and Responsible Investment.

green living

Swell evaluates thousands of companies to build diversified portfolios of businesses aligned with at least one of the 17 United Nations Sustainable Development Goals. Like most SRI firms, Swell offers retirement IRAs (individual retirement accounts), as well as more liquid brokerage accounts, with a minimum initial deposit of $50.

While the array of investment options can be daunting, investors should aim for progress, rather than perfection, in their portfolios. As the money and impact in a portfolio grows, so does an investor’s confidence and knowledge.

April Thompson is a freelance writer in Washington, D.C. Connect at AprilWrites.com.

A WORD TO THE MONEY-WISE  Verify that a bank is insured by the Federal Deposit Insurance Corporation (FDIC) or the National Credit Union Administration (NCUA), where accounts are insured up to $250,000 per depositor.  Responsible investors can also influence banking practices in their workplaces, religious institutions or professional associations by educating account managers about the issues.

Green America has a free booklet for 401k benefits managers at GreenAmerica.org/finance.  There are as many names for socially responsible investing (SRI) as there are approaches to it including community, ethical, green, impact, mission-related, responsible, sustainable and values-based investing. What an institution or a fund does and how they do it is more important than how it’s labeled.  The mainstreaming of SRI, while positive overall as impact investing is getting the attention of larger firms, has led to some “greenwashing”, where portfolios are being touted as socially responsible without much depth to their criteria, cautions investment advisor Gary Matthews, of SRI Investing LLC, in New York City. Fund sustainability rankings like the Morningstar Sustainability Rating can help take out the guesswork, although it pays to ask hard questions and look at a fund’s individual holdings.  Returns, whether social, environmental or financial, aren’t everything. “When it comes to investing, it’s important to get clear about specific goals, whether it’s planning for a home purchase or paying off student loans, understand the potential risks and returns, and set up an appropriate time horizon,” says Amberjae Freeman, of the portfolio management team for Swell Investing LLC, a Santa Monica-based impact investment firm.

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Heart of a Woman The Right Choices Keep It Strong

by Lisa Marshall

S

ometime between the salad and the main course at her grandson’s bar mitzvah, Joyce Lenard, then 69, felt a crushing pressure deep within her chest.

A tireless go-getter who had worked in Hillary Clinton’s district office when she was a U.S. senator, raised two daughters and recently donated a kidney to one of them, Lenard had spent months painstakingly planning the 100-guest gala, so when the pain came, she ignored it and got on with the party. She even drove herself to her Long Island home that night. “I just assumed I was having indigestion and it would pass,” Lenard recalls.

Hours later, her husband rushed her to the hospital, where she was diagnosed with a rare, often-fatal form of heart attack, takotsubo cardiomyopathy, in which intense stress literally changes the shape of the heart. Thankful to be alive, she has since taken up meditation, cleaned up her diet and now leads a support group for female heart patients of all ages. Like her, many of them never saw it coming.

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“Women tend to be the caregivers,” says Lenard. “We take care of our husbands, our families, our friends, our careers, and we often forget about our own health. Then look what happens.” Lenard is among the 44 million U.S. women with cardiovascular disease, an insidious illness that until recently has been erroneously framed as a “man’s disease”. In reality, it is the number one killer of women, responsible for one in three deaths each year, according to the American Heart Association (AHA). By comparison, one in 26 women die of breast cancer.

While awareness has risen since 2004, when AHA launched its Go Red for Women campaign, surveys show only 17 percent of women view cardiovascular disease as something that should concern them.

It should, experts say, because 80 to 90 percent of cases are avoidable with lifestyle and dietary changes. In some cases, natural remedies can even reverse it. “We have all this sophisticated equipment and all these medications, but when it comes down

Know Risks and Address Them Early

In the late 1990s, researchers discovered women were about as likely as men to be diagnosed with the disease, and far more likely to die from it. “They didn’t have the classic signs and symptoms, so they often went undiagnosed and untreated,” explains Jennifer Mieres, M.D., a cardiology professor at the Zucker School of Medicine at Hofstra/Northwell, in New York.

Along with chest pain, women often suffer fatigue, shortness of breath, indigestion, pain in the neck, back or jaw, nausea or anxiety in the months leading up to a heart attack. In more than half of the cases, according to one recent study in the journal Circulation, doctors fail to recognize these symptoms.

Then there is the “not now” factor. “I used to see women all the time who said, ‘I have had these symptoms for months, but I just didn’t have time to take care of it,’” says Mieres, co-author of Heart Smart for Women: Six S.T.E.P.S. in Six Weeks to Heart-Healthy Living.

Recent research has also shown that women are uniquely vulnerable to developing heart disease in ways that men don’t share. Taking birth control pills (especially while smoking) can boost risk. Complications during pregnancy such as preeclampsia and gestational diabetes can be hard on the heart, increasing vulnerability for years to come. Because estrogen is believed to be cardio-protective, when it wanes during perimenopause and menopause, risk goes up again.

“As soon as we hit menopause, our biological milieu starts to change,” says Mieres, noting that “good” cholesterol tends to decrease and “bad” cholesterol (LDL) and triglycerides tend to increase.

Yet, arterial plaque—which can ultimately build up, break loose and cause a heart attack or stroke—starts accumulating as early as age 20, so the earlier women start paying attention, the better.

mimagephotography/Shutterstock.com

~Christina Adams, M.D.

to it, the vast majority of cardiovascular disease can be prevented,” says integrative cardiologist Christina Adams, M.D., of the Scripps Women’s Heart Center, in La Jolla, California.

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We have all this sophisticated equipment and all these medications, but when it comes down to it, the vast majority of cardiovascular disease can be prevented.

Food Not Meds

Thirty years after the first cholesterol-lowering medication hit the market, so-called statin drugs have become the largest class of medications in the world, with U.S. sales doubling between 2000 and 2010 to reach $20 billion, according to the U.S. Agency for Healthcare Research and Quality. While drugs can be appropriate for those already diagnosed with heart disease and at high risk of heart attack or stroke, they are not without serious side effects. Statins can cause chronic muscle pain, memory loss and increased blood sugar, while hypertension drugs can precipitate fainting and kidney damage.

For many patients, there’s another way, integrative cardiologists say. Unfortunately, most of the talk about prevention focuses on prescription medications, says Stephen Devries, M.D., executive director of the Chicago-based Gaples Institute for Integrative Cardiology. “What often gets lost in the discussion are the dietary changes, which can be equally important.”

Devries recommends a plant-based Mediterranean diet—low in the saturated fat found in beef, processed meats and cheese—and high in leafy greens, whole grains and the “good” fats found in fatty fish, olive oil and avocados. Specific foods have also been shown to lower cholesterol and blood pressure.

Nuts, including walnuts, peanuts and almonds, have been shown to lower LDL. One 2017 study of 77,000 female nurses, published in the Journal of the American College of Cardiology, found those that ate peanuts or tree nuts (including almonds and cashews) two or more times per week had a 19 percent lower risk of developing heart disease. Those that ate walnuts once a week cut their risk by 23 percent.

Dark purple and red fruits contain compounds called anthocyanins that boost production of nitric oxide, and in turn expand blood vessels, improving circulation. Another recent study, published in the journal Circulation, followed 94,000 women for 18 years and found those that ate four servings or more per week of blueberries and strawberries were a third less likely to have a heart attack.

Pomegranates are also key for heart health, with recent research published in the journal Clinical Nutrition showing a daily serving of juice can make platelets less sticky, lower blood pressure and reduce plaque formation.

Dark leafy greens like kale and broccoli—which are rich in vitamin K—play an important role in fostering a healthy heart structure, with each serving per week cutting the risk of heart disease by 23 percent, according to the Gaples Institute.

Nurturing the Emotional Heart

No discussion of heart health would be complete without an emphasis on social and emotional health, a critical risk factor which until recently has been largely absent, says Sandeep Jauhar, M.D., director of the Heart Failure Program at the Long Island Jewish Medical Center, and author of the new book, Heart: A History.

But research shows the emotional heart can break, too, as in Lenard’s case.

With as many as 90 percent of incidents occurring in women, the condition that landed her in the emergency room often shows up in patients with no signs of obstructed blood vessels or high cholesterol.

Rather, factors like financial worries, work stress or the death of or break-up with a loved one can flood the heart with stress hormones, changing its shape to one that resembles a Japanese pot called a takotsubo and weakening it profoundly. “Remarkably, in many cases, once the emotional state returns to normal, so does the heart,” says Jauhar.

Longer-term, emotional stress has been shown to lead to platelet aggregation, or stickiness in the blood, which can impact blood flow. Also, constant bombardment by stress hormones such as adrenaline and cortisol can damage the inner walls of blood vessels, boosting accumulation of plaque.

Supplements for a Healthy Heart Roman Samborskyi/Shutterstock.com

ª Red yeast rice extract: This over-

the-counter (OTC) extract, commonly used in Chinese medicine, has been shown to significantly lower both total cholesterol and LDL, or “bad” cholesterol levels, much like a statin does. Studies show 1.2 to 2.4 grams per day can reduce cholesterol by 26 percent in 12 weeks.

ª Omega-3 fatty acids: Eating fatty fish

or taking fish oil supplements (one to four grams daily of EPA/DHA) has been shown to reduce risk of heart disease in healthy people and lower triglyceride levels and risk of heart attack in those already diagnosed with cardiovascular disease. Walnuts, chia, hemp and flax seeds are excellent vegan sources of Omega-3s.

ª Coenzyme Q10: Found in small

amounts in organ meats, sardines, cauliflower and asparagus, this powerful antioxidant—also available in OTC supplements—can lower blood pressure and help combat the side effects of statins.

ª Nicotinomide riboside: Fairly new on the supplement scene, this compound, known as NR, has been shown to mimic the beneficial impacts of calorie restriction, improving blood pressure and arterial health in those with mild hypertension. ª Garlic: Some studies suggest that garlic, either fresh or in supplements, can lower cholesterol and blood pressure.

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To nurture the metaphorical heart, integrative cardiologists recommend taking time to maintain healthy personal relationships and minimize work stress. As well, exercising five to six days per week for at least 30 minutes and practicing activities like mindfulness meditation or yoga have been shown to lower heart rate. A recent study published in the journal Circulation: Cardiovascular Quality and Outcomes looked at 201 people with coronary heart disease. It found those that practiced meditation were 50 percent less likely to die or have a heart attack or stroke in the span of five years.

Finding quiet spaces to retreat to can also be important. A study published in November by researchers at Massachusetts General Hospital, in Boston, found that living and working in chronically noisy environments can boost the risk for heart problems. It is also wise to prioritize sleep (at least seven hours per night), because the lack of it can inflame arteries.

The bottom line is that a holistic approach is best, says Jauhar. “If you want to live a long life, don’t smoke, eat well and exercise, but also pay attention to the quality of your relationships and your ability to withstand stress and transcend distress. Those are also a matter of life and death.”

Lisa Marshall is a freelance health writer in Boulder, CO. Connect at LisaAnnMarshall.com.

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inspiration

A COMMON HEART SONG Whales Point the Way

J

by Mark Nepo

ust as whales are born with an instinct for the deep, we are born with an impulse toward creating a quality of life. No matter the type of work that leads us there, following that impulse is the destiny of each soul, so we search to find our medium through which aliveness can express itself. Following our instinct for the deep, we find each other.

In areas of the Atlantic and Pacific oceans, whales sing basically the same song, and when a new verse is added, they all incorporate it. As humans, we have a greater capacity to communicate, yet we resist adding to our common song.

Whales occupying the same geographical areas that may include large oceans tend to sing similar songs with local variations, but whales from other regions of the world will sing entirely different songs. Once united, though, they find a common pitch. The songs are constantly evolving over time, and old patterns are not repeated.

In essence, whales stay current, freshly updating their communications with each other. It’s a noble task for us all to emulate.

Most whales, especially humpbacks, compose patterns of sound that are strikingly resonant with human musical traditions.

What helps whales be such good communicators is that sound travels about four times faster in water than on land. Thus, it is profoundly easier to hear in the deep. Dwelling there, we have a better chance of staying current and hearing our common song.

When we follow our instinct for the deep, we discover our common song, which brings us alive. Through this unfolding, we make our contribution to the common good. From generation to generation, all that we learn and create adds to this living work of art we call a quality of life.

Adapted excerpt from More Together than Alone, by Mark Nepo.

Connect at MarkNepo.com and ThreeIntentions.com.

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conscious eating

RECIPES A HEART WILL LOVE

Tasty Ways to Boost Heart Health

A Your Market is Our Readers.

Let Us Introduce You to Them!

by Avery Mack

s a special meal for Valentine’s Day or any other, many plant-based dishes are so tasty that no one will miss the meat. Low in fat and sugar and high in ingredients that promote heart health, the following recipes are courtesy of Carol D’Anca, a board-certified nutrition practitioner and author of Real Food for Healthy People: A Recipe & Resource Guide, in Highland Park, Illinois.

Start With Soup

Rich in dietary fiber and low in fat, butternut squash with low-salt vegetable broth and spices is an easy-to-make soup loaded with nutrients and flavor. Allow 40 to 45 minutes to roast the squash.

Butternut Squash Soup

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Yields: Four servings 1 butternut squash, 2-3 lbs, peeled and cut in cubes to equal 4 cups

3 cups low-sodium vegetable broth Dash red pepper flakes Freshly ground black pepper Pepitas or pumpkin seeds for garnish Preheat oven to 425° F. Line a heavy baking pan with parchment paper. Spread squash cubes in a single layer, using two lined pans if needed. Roast for about 40 minutes or until tender when pierced with a fork.

Alternate method: Wash the squash. Make several slits to allow for escaping steam.

Roast whole in the oven for about 45 minutes or until soft and easy to peel and cut.

Transfer the roasted squash to a food processor or heavy-duty blender. Add remaining ingredients and process until smooth. Add additional broth to reach desired consistency.

Natural Awakenings recommends using organic, fair trade, non-genetically modified ingredients, BPA-free canned goods and non-bromated flour whenever possible.

Divide into four bowls. For texture and crunch, garnish with roasted pepita or pumpkin seeds.

Hearty Bread

This whole-grain, gluten-free, no-knead, no-mess bread contains flax, sunflower and chia seeds, hazelnuts, oats, coconut oil and maple syrup as a sweetener. Accompanying soup, it makes for a satisfying meal.

This recipe is adapted from “Change Your Life Bread” in D’Anca’s book My New Roots.

Let it sit on the counter for at least two hours, or all day or overnight. When the dough retains its shape, even when you pull the sides of the loaf pan or lift the parchment, it’s ready to bake.

Preheat oven to 350° F. Place loaf pan in the oven on the middle rack and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30 to 40 minutes.

Bread is done when it sounds hollow when tapped. Let cool completely before slicing.

Store bread in a tightly sealed container for up to five days. Freezes well. For a quick and easy toast, slice before freezing.

The Pleasures of Pasta

Change Your Life Bread

photo by Stephen Blancett

Yields: One loaf 2 cups shelled raw sunflower seeds 1 cup whole flax seeds 1 cup blanched hazelnuts 3 cups rolled oats (use certified gluten-free oats, if needed) 4 Tbsp chia seeds 6 Tbsp psyllium husks Pinch fresh ground coarse salt, preferably Himalayan 2 Tbsp maple syrup 6 Tbsp coconut oil, liquefied at low temperature in a small pan 3 cups water In a loaf pan lined with parchment, combine all dry ingredients, stirring well.

Whisk maple syrup and water together in a measuring cup.

Add to the dry ingredients and mix until everything is soaked and dough becomes thick. If it’s too thick to stir, add one or two teaspoons of water until it’s manageable.

Smooth the top with the back of a spoon.

Pasta is guilt-free when we use a whole wheat variety that digests more slowly than white flour pasta, avoiding blood sugar spikes, D’Anca says. Gluten-free, grainfree or vegetable pasta can be substituted for whole grain pasta. Fresh asparagus is recommended. If it’s not in season, consider red chard for its bright red and green colors and abundance of vitamins K, A and C. It’s a good source of magnesium, potassium, iron and dietary fiber.

Use red, orange, yellow or a mix of colors 1½ Tbsp fresh thyme leaves 1 lb fresh asparagus, pencil thin is best (if not available, substitute red chard) ¼ cup pitted Kalamata olives ½ cup fresh basil ¼ cup white wine or white wine vinegar Squeeze garlic from its skins into a large skillet. Add the rest of the ingredients and mix well. Cook over medium heat until the mixture is reduced and thickened to a sauce (coulis), about 20 to 30 minutes. Bring a large pot of water to a boil. Add the pasta and cook until al dente.

Drain the pasta well and place back in the pan. Add tomato coulis and olives. Toss well to infuse flavors. Let warm for 2 to 3 minutes.

Serve at once.

Savory Side Dish

Chickpeas are a great source of fiber. Bell peppers, also known as sweet peppers, are available in white, orange, green and purple. Lycopene gives red tomatoes their color, may reduce LDL (bad) cholesterol and lower blood pressure. Yellow tomatoes have twice as much iron and zinc and higher levels of vitamin B and folate to help red blood cells. Darker tomatoes ranging from purple to black produce higher levels of antioxidants for a reduced risk of cardiovascular disease. Don’t overlook green tomatoes, which are higher in vitamin K and calcium than reds or yellows.

Roasted Chickpeas with Grilled Vegetables Yields: Serves two, or four if dished over quinoa

Whole Grain Pasta with Asparagus and Tomato Coulis Yields: 6 servings for dinner or 8 as a smaller first course.

1 lb of your favorite whole grain pasta 3 large cloves garlic, roasted for about 25 minutes in their skins 3 pints cherry or grape tomatoes, halved

12 small mushrooms, sliced 2 ripe tomatoes, quartered 1 red bell pepper, cut in strips 1 yellow pepper, cut in strips 1 red onion, cut into wedges, or 1½ cups leeks, halved lengthwise, cleaned, and cut chiffonade-style About 6 cloves of garlic, peeled 2, 14-oz cans of chickpeas, rinsed and drained 2 sprigs of fresh rosemary Balsamic or white wine vinegar February 2019

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Almond Butter and Raw Cacao Chocolate Truffles Yields: 12 servings

Remove the pan and turn the vegetables over. Add the chickpeas and rosemary and return to the oven. Roast for another 30 to 45 minutes until the edges of the vegetables start to turn dark and the chickpeas are browning.

1 cup almond meal ½ cup almond butter ¼ cup raw cacao, organic 3 Tbsp grade B maple syrup 1 tsp organic vanilla ¼ cup raw almonds, ground ¼ cup raw cacao nibs, ground Finely ground nuts like walnuts or hazelnuts, shredded coconut or raw cacao for texture and added flavor

Sprinkle with balsamic vinegar, toss and serve warm as is or over quinoa.

Make a flax “egg” by mixing the ground flax seeds with the water. Let it sit for 3 to 5 minutes until it thickens to an egg consistency.

Place the bell pepper, onion and garlic in a food processor and process until smooth.

Remove the mixture and drain in a fine sieve. Too much liquid will make the burgers fall apart.

Burgers for Lunch

These burgers are good either oven baked or grilled, weather permitting. Offer toppings like baby spinach, salsa, nut cheese, pesto, fig jam, mango or slaw. Apple cider vinegar, dill, celery salt and agave nectar to taste makes a dressing for slaw. Thin slices of Granny Smith or Honey Crisp apples add a tang of tart or hint of sweetness.

Black Bean/Veggie Burger 1 16-oz can of black beans, drained, rinsed well and dried on a paper towel ½ red bell pepper, cut in large pieces 1 medium-size onion, cut in large pieces 1 Tbsp chili powder, mild or hot to taste 3 cloves of garlic, rough chopped 1 tsp black cumin 1 Tbsp ground flax seeds 3 Tbsp water Approximately 1 cup bread crumbs (glutenfree if needed) to act as a binder 4 buns or bread of choice 22

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Place black beans in the food processor and pulse to a thick, sticky consistency.

Add the drained red pepper mixture, flax “egg”, cumin and chili spice. Process until lightly mixed.

Remove the burger mixture to a bowl.

Add bread crumbs until you have a firm burger and form into patties.

Grill for 5 to 10 minutes, turning once, or bake in a 350° F oven on a parchment-lined baking sheet for about 5 to 10 minutes on each side.

Guilt-Free Chocolate Dessert

“Chocolate desserts usually include loads of sugar and butter, making them a highly processed and saturated-fat food,” says D’Anca. “These treats deliver the good fat of cacao nibs and the antioxidants of raw cacao.”

Combine all ingredients in a medium bowl and mix them to a smooth batter. Chill the batter for about 20 minutes.

Roll into either bite-sized or larger balls to serve as is or roll in nuts, coconut or cacao for texture and added taste.

For more recipes and information about nutrition and heart health provided by D’Anca, visit FoodNotMeds.com.

Avery Mack is a freelance writer in St. Louis, MO. Connect via AveryMack@ mindspring.com.

AS Food studio/Shutterstock.com

Put mushrooms, tomatoes, red and yellow peppers, onion and garlic in a large roasting pan. Roast for about 30 minutes or until the vegetables caramelize.

Eating healthy doesn’t mean all salads, all the time. From appetizer to dessert, healthy, easy-to-make, creative and colorful recipes can improve health and add flavor to life.

photo by Stephen Blancett

Preheat oven to 400° F.

local recipe

healthy dining guide

Veggie Stuffed Peppers Stuffed peppers are a very flexible meal that can be made with a variety of vegetables.

Use extra filling to make a quick pasta dish, burrito or soup. No need for exact measurements, just make enough to fill peppers. Add some cooked Italian turkey sausage, great northern beans or lentils for added protein.

Connecting you to leaders in natural and healthy food. To find out how you can be included in the Healthy Food Directory, email Publisher@NAPhilly.com.

SPECIALTY COFFEE

HEALTHY CAFÉS HOLISTIC HEALTH SUITE & CAFÉ

COFFEE HOUSE TOO

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.

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.

SOY CAFÉ

GOOD KARMA CAFÉ

2514 E York St, Philadelphia 19125 267-324-5888 • CoffeeHouseCo.com

6802 Old York Rd, Philadelphia 215-995-5150

Roughly 3 cups (approx.) of any vegetables: artichoke hearts, asparagus, mushrooms, onions, spinach, swiss chard, yellow squash, zucchini 4 large bell peppers (any color) 1 Tbsp of Olive Oil Dash of salt, pepper, onion powder, garlic powder 1 tsp of Italian seasoning and/or fresh basil Sprinkle of grated cheese 1 large jar of tomato sauce Wash and cut the tops off peppers, discard the stem. Scrape out seeds and membranes of each pepper and discard. Slice a little off the bottom to help peppers stand up straight in baking dish. Rub a little olive oil on the outside of the pepper.

Chop up veggies very small (including pepper tops). Heat olive oil in a large pan and add chopped veggies and seasonings.

Sauté for about 8-10 minutes until almost cooked through. Stir about 2 cups of tomato sauce into veggies. Fill the peppers with the chopped veggies. Top peppers with sauce and a dash of grated cheese.

Cover and bake on 400 degrees for 20 mins. Take off the cover and cook for an additional 20 mins. Serve over brown rice with remaining tomato sauce.

Recipe provided by Amazon.com bestseller Change Bites author Marissa Costonis.

331 S 22nd St, Philadelphia 19103 TheGoodKarmaCafe.com

630 N 2nd St, Philadelphia 19123 215-922-1003 • MySoyCafe.com Vegetarian/vegan restaurant/ coffee shop.

NATURAL FOODS MARKET & CAFÉ ESSENE MARKET

Serving fair trade sustainable coffee blends in a relaxed setting.

OLD CITY COFFEE

221 Church St, Philadelphia 19106 215-629-9292 • OldCityCoffee.com

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 readymade Korean, vegetarian and gluten-free entrees.

Also, visit our fresh juice bar and our vegan bakery.

This locally convenient café serves various roasted coffees and teas to local visitors.

Coming Next Month MARCH

Managing Allergies plus: Nutrition Upgrades

NATURAL FOOD ISSUE February 2019

23

mast cell tumors which compromise her immune system. I do my due diligence to buy all-natural products whenever I can.”

natural pet

Essential Oils for Pets How to Use Them Safely

by Sandra Murphy

E

Sally Morgan, a One thing I’d say is, learn ssential oils are physical therapist and derived from all you can before using advanced certified pracplant-based oils around pets. titioner of the gentle anisources, leading people ~Gary Richter, integrative mal bodywork therapy to equate natural with safe; but that’s not always veterinarian and founder of known as Tellington TTouch, sees clients in the case. Knowing how Ultimate Pet Nutrition her Northampton, Masand when to use oils is vital, according to Gary Richter, DVM, an sachusetts, office. “I put a drop of a peace integrative veterinarian and medical director and calming blend or lavender on the carpet of Holistic Veterinary Care, in Oakland, or a pillow,” she says. “It relaxes the animal California. A veterinarian trained in the use and dissipates the smells of previous clients. of essential oils understands the properties I don’t use diffusers. The odor can be too of each oil, along with its proper dilution and strong for their sensitive noses. There’s also a application, a subject not generally taught danger it could spill and be licked up.” in traditional veterinary schools; holistic

Certified Professional Dog Trainer medicine requires additional training.

Knowledge Assessed Kim Paciotti, owner of

With proper use under professional Training Canines, LLC, based in Statesville, guidance, essential oils can be part of a North Carolina, finds the scent of green aplarger treatment plan, says Richter. Cats ples relieves anxiety and soothes upset tumare generally more sensitive to oils because mies for dogs and puppies that suffer from they don’t metabolize medicine as effimotion sickness. “Cotton balls placed inside ciently as dogs, he notes. “As one professor a small container clipped to the outside of used to tell our veterinary class, ‘Cats are their crates deliver the smell,” she says. “They not small dogs, so they can’t be treated as if don’t have direct contact, but still reap the they are’—always good to remember.” benefits, allowing the dogs to self-medicate by sniffing when they feel the need.”

Soothing Effects

Kimberley Wallace, founder of kW Just as chamomile tea relaxes humans, anxSustainable Brands, in San Diego, burns ious dogs find its scent calming. Some vets organic, sweet basil-scented candles for spray the exam room with lavender between their antiviral, antibacterial properties. Her appointments to calm anxious clients. pugs love the smell. “Our rescue pug has

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Pure essential oils are far too strong to use undiluted, Richter says. Age, physical condition and species are so varied that guessing which oil and how to use it can be dangerous to the pet. “Skin irritation like a hot spot or rash is a relatively minor problem that could benefit from the right essential oil. An open wound requires a veterinary visit,” he says.

“Some oils aren’t recommended unless under veterinary guidance. Reactions can range from mere annoyance to toxicity.”

Wintergreen, melaleuca, pennyroyal, tea tree and pine oils cause the most reported problems for dogs, according to PetPoisonHelpline.com. Peppermint, cloves, cinnamon and oregano oil also can be quite strong and require educated use, says Richter. An uneven gait, vomiting, diarrhea, drooling and weakness can be symptoms of toxicity, requiring immediate veterinary care to prevent damage to the central nervous system or organ failure.

In its fragrance and taste, plants have defense mechanisms to ward off destructive insects or to attract bees and butterflies. Those same properties can help people and animals. The plant’s natural compounds can ward off fungi, bacteria, parasites or inflammation. However, just reading a label isn’t enough to know which oils will work best for these problems.

“The Animal Desk Reference II: Essential Oils for Animals, Second Edition, by Melissa Shelton, is a reader-friendly guide,” says Richter. “I touch on the subject in my book The Ultimate Pet Health Guide: Breakthrough Nutrition and Integrative Care for Dogs and Cats, but for deeper study, I recommend Shelton’s book.”

“One thing I’d say is, learn all you can before using oils around pets,” Richter says.

“There’s not a one-size-fits-all formula for dilution for safe use. There are too many variables with oils and animals.”

Be more than a well-meaning pet lover—also be well-educated.

Sandra Murphy is a freelance writer in St. Louis, MO.

cynoclub/Shutterstock.com

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February 2019

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calendar of events

MARCH

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.

Nutrition Upgrades plus: Managing Allergies

NATURAL FOOD ISSUE

Our Readers are Seeking:

Dietitians/Nutritionists Garden Centers Farmers’ Markets Garden Centers

FRIDAY, FEBRUARY 1

APRIL

Sustainable Living plus: Creative Arts Therapy Our Readers are Seeking:

Green Home & Building Renewable Energy Resources Expressive Arts Therapy Healing Sound & Music

MAY

Mental & Emotional Well-Being plus: Healthy Vision WOMEN’S HEALTH ISSUE

Our Readers are Seeking: Energy Healing Life Coaches Spiritual Practices Relationship Counseling Natural Eye Care

CONNECT WITH OUR READERS

THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:

215-902-9137

BAE Cafe: Breastfeeding Awareness and Empowerment – 11am. Meet up with other breastfeeding parents; receive the latest breastfeeding information from a breastfeeding expert; free breastfeeding supplies; snacks; and SEPTA tokens provided. Babies welcome. Lucien E Blackwell West Philadelphia Regional Library, 125 S 52nd St. FreeLibrary.org.

SATURDAY, FEBRUARY 2 2019 GreenAllies Conference – 10am-3pm. Fifth 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. Gettysburg College, PA. Green-Allies.org.

Nature Play Saturdays – 10:30-11:30am.1st Sat. Bring your family for a hike and unstructured nature play with representatives from our NaturePHL program. Climb, explore and learn more about the many health benefits of outdoor activity. Meet at the Tall Trees Playscape behind the Visitor Center. All ages.

Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215-482-7300. Preregister: SchuylkillCenter.org.

SATURDAY, FEBRUARY 2 New Parent Wellness and Tasting Session – 1pm.

Drawn from the challenges of motherhood, Jesmyn Ward’s Sing, Unburied, Sing, this interactive program for new parents and parents-to-be will explore health and wellness during the prenatal and postpartum periods. Create nourishing tastings alongside an experienced registered dietician, and hear about Maternity Care Coalition’s Breastfeeding & Community Doula Program which supports families to have an empowering and fulfilling childbirth experience. Parkway Central Library, 1901 Vine St, Philadelphia. 215-686-5322. FreeLibrary.org.

SATURDAY, FEBRUARY 2 Winterfest for Wildlife – Noon-4pm. To celebrate the reopening of their Wildlife Clinic, a day of wildlife-themed fun includes crafts, animal face painting, nature walks, a bake sale and a raffle for the clinic. Learn about caring for wildlife from Rebecca Michelin, the new Director of Wildlife Rehabilitation. A limited number of timed tickets for behind-the-scenes tours of the facility also available. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215-482-7300. Wish list/donations: SchuylkillCenter.org/donate/wishlist.php.

SUNDAY, FEBRUARY 3 Make and Take: Herbal Toolkit for Seasonal Depression and Anxiety – Noon-2pm. Discover

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Philadelphia, PA

naphilly.com

plants that can alleviate acute and chronic anxiety and depression and discuss the most effective method of using them. Herbs that address underlying imbalances that lead to mental health challenges will also be covered. Take home an on-the-go sampler kit to figure out which plants are most effective for you when stressful situations come up. $15/members; $20/ nonmembers. Bartram’s Garden, 5400 Lindbergh Blvd, Philadelphia. Register: BartramsGarden.org.

MONDAY, FEBRUARY 4 Rain Check Workshop – 6:30pm. This workshop helps residents pay for special landscaping tools that improve the environment and beautify their homes.

Homeowners can help protect Philadelphia’s creeks and rivers while beautifying their properties. Installing green storm water infrastructure tools like downspout planters, rain gardens, permeable pavers and rain barrels reduce pollution that would otherwise end up in our local waterways. Free rain barrel for attendees.

Fumo Family Library, 2437 S Broad St, Philadelphia.

215-685-1758. Register: FreeLibrary.org.

TUESDAY, FEBRUARY 5 Healthy Cooking Workshop – 1:30pm. Join for a six-week cooking series, A Taste of African Heritage, which celebrates the healthy food traditions of the African Diaspora. Educators from the Food Trust will share low-cost cooking ideas, nutrition tips, tastings, and give-aways. Kingsessing Library, 1201 S 51st St, Philadelphia. 215-685-2690. Info/ register: cSaunders@thefoodtrust.org.

Chinese New Year Celebration – 4pm. Celebrate the Chinese New Year! Join to make a paper lantern or dragon puppet, learn about your Chinese Zodiac symbol and sample snacks from a Tray of Togetherness. For children ages 11 and under and their families. Children ages 6 and under must be accompanied by an adult. Lucien E Blackwell West Philadelphia Regional Library, 125 S 52nd St. FreeLibrary.org.

Kids Can Cook – 4pm. Healthy cooking class for school-aged children, taught by serv-safe certified cooking instructor Keisha Prosser. Learn about food safety, prepare a full meal, and then help eat what you’ve created. Queen Memorial Library, 1201 S 23rd St, Philadelphia. 215-685-1899. FreeLibrary.org.

New Year, New You Open House – 6-8pm. Join for an evening of mind and body health and wellness demos, talks and one-on-one with providers.

Chiropractic, guided imagery with BrainTap, essential oils, massage therapy, and acupuncture.

Advanced Chiropractic Services, 4245 Pechin St, Philadelphia. 215-483-3661.

WEDNESDAY, FEBRUARY 6 African Drumming – 4pm. Celebrate Black History Month: Mr Baba Tyrone will present a

program on African drumming. Attendees will have a chance to try out some of the drums. West Oak Lane Library, 2000 E Washington Ln, Philadelphia.

215-685-2843. FreeLibrary.org.

WEDNESDAY, FEBRUARY 6 DeClutter your Life Workshop – 6:30pm. Join Gail Weilbacher author of the book, DeClutter2Delight: Compassionate and Green Clutter Control will guide you through decluttering in a judgment-free zone. Learn that you are not alone in this struggle. Come with one question about the process and leave with one assignment. Fumo Family Library, 2437 S Broad St, Philadelphia.

215-685-1758. FreeLibrary.org.

THURSDAY, FEBRUARY 7 LiquidBody Lounge (Yin/Yang) – 7-8:30pm. Healing Arts Studio, 15 W Highland Ave, 2nd Fl, Philadelphia. Text/RSVP: 484-472-3626. Emily-Smith.com.

Eighth Annual Richard L James Lecture: Environmental Justice in Pennsylvania: A New Vision – 7-9pm. Allison Acevedo, the new director of the Office of Environmental Justice at the state’s Department of Environmental Protection, is tasked with ensuring that the Pennsylvanians most at risk from pollution and other environmental impacts not only have a voice in the decision-making process but that the pollution is remediated. Acevedo will present a primer on environmental justice and her vision for environmental justice in Pennsylvania. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215482-7300. SchuylkillCenter.org.

SATURDAY, FEBRUARY 9 Nature Exploration for Families – 10:30-11:30am.

Grab your hiking boots for a naturalist-led exploration with your little ones. Gather in the Discovery Center for a short introduction and craft, and then hit the trails for guided exploration and discovery. Each week explores a different theme. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215482-7300. Preregister: SchuylkillCenter.org.

SUNDAY, FEBRUARY 10 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.

TUESDAY, FEBRUARY 12 Healthy Cooking Workshop – 1:30pm. Join for a six-week cooking series, A Taste of African Heritage, which celebrates the healthy food traditions of the African Diaspora. Educators from the Food Trust will share low-cost cooking ideas, nutrition tips, tastings, and give-aways. Kingsessing Library, 1201 S 51st St, Philadelphia. 215-685-2690. Info/ register: cSaunders@thefoodtrust.org.

Urban Medicine Cabinet – 6pm. Make and take home first aid ointment, herbal steam, and headache lozenges, while learning about the beneficial properties of specific herbs and flowers, and using a variety of apothecary tools and seasonally fresh grown ingredients from Nyambi Naturals Farm.

Lucien E Blackwell West Philadelphia Regional Library, 125 S 52nd St. FreeLibary.org.

WEDNESDAY, FEBRUARY 13 Urban Medicine Cabinet – 6pm. Make and take home first aid ointment, herbal steam, and headache lozenges, while learning about the beneficial properties of specific herbs and flowers, and using a variety of apothecary tools and seasonally fresh grown ingredients from Nyambi Naturals Farm. Chestnut Hill Library, 8711 Germantown Ave, Philadelphia.

215-685-9290. FreeLibary.org.

THURSDAY, FEBRUARY 14 Book Club – 7-8:30pm. New twice monthly book club begins with The Untethered Soul by Michael A Singer. $5/session. Yoga on Main, 4363 Main St, Manayunk.

Register: 215-482-7877. Info: cmum311@gmail.com.

Schedule: YogaOnMain.com.

THURSDAY, FEBRUARY 14 Liquidbody Lounge Group Partner Movement and Treatment Class – 7-8:30pm. Healing Arts Studio, 15 W Highland Ave, 2nd Fl, Philadelphia.

Text/RSVP: 484-472-3626. Emily-Smith.com.

SATURDAY, FEBRUARY 16 Nature Exploration for Families – 10:30-11:30am.

Grab your hiking boots for a naturalist-led exploration with your little ones. Gather in the Discovery Center for a short introduction and craft, and then hit the trails for guided exploration and discovery. Each week explores a different theme. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215482-7300. Preregister: SchuylkillCenter.org.

BAE Cafe: Breastfeeding Awareness and Empowerment – 11am. Meet up with other breastfeeding parents; receive the latest breastfeeding information from a breastfeeding expert; free breastfeeding supplies; snacks; and SEPTA tokens provided. Babies welcome. Lucien E Blackwell West Philadelphia Regional Library, 125 S 52nd St. FreeLibrary.org.

SATURDAY, FEBRUARY 23 Wellness Saturdays: Tai Chi – 9:30-10:30am.

Start your morning off with a beginning class led

by Jing Tang of Oriental Fitness Institute. Tai Chi combines slow, focused movements and deep breathing. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215-482-7300. Preregister: SchuylkillCenter.org.

Nature Exploration for Families – 10:3011:30am. Grab your hiking boots for a naturalistled exploration with your little ones. Gather in the Discovery Center for a short introduction and craft, and then hit the trails for guided exploration and discovery. Each week explores a different theme. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215-482-7300. Preregister: SchuylkillCenter.org.

WEDNESDAY, FEBRUARY 27 Self-Care Workshop – 6pm. Join personal chef and community food educator Shayla Dorsey as she leads participants through hands-on activities to combat stress on a budget. Bustleton Library, 10199 Bustleton Ave, Philadelphia. 215-685-0472.

FreeLibrary.org.

THURSDAY, FEBRUARY 28 Book Club – 7-8:30pm. New twice monthly book club begins with The Untethered Soul by Michael A Singer. $5/session. Yoga on Main, 4363

Main St, Manayunk. Register: 215-482-7877. Info: cmum311@gmail.com. Schedule: YogaOnMain.com.

plan ahead SATURDAY, APRIL 20 Earth Day – 10am-noon. Help celebrate nature and protect the environment at this Earth Day volunteer event. Each year diverse volunteers from the community, including individuals, families, scout troops, and youth groups, work on projects that improve habitat for wildlife, protect important natural resources, and preserve the park’s plant and animal communities. Newlin Grist Mill, 219 S Cheyney Rd, Glen Mills. Preregistration required: 610-459-2359 or Info@NewlinGristMill.org.

FRIDAY, APRIL 26

savethedate FRIDAY, APRIL 26 Empowered Light Holistic Expo – Apr 2628. 4-9pm, Fri; 9am-7pm, Sat; 10am-5pm, Sun. Inspiring lectures, meditations, alternative healing treatments, and intuitive readings, natural products and unique gift items.

Empowered Light Holistic Expos focus is on healthier lifestyles, stress reduction, self-care, new information, ideas and connection. Greater Philadelphia Expo Center, Oaks, Pennsylvania.

EmpoweredLight.com.

SATURDAY, MAY 11 Love Your Park Week – May 11-19. Join friends and neighbors to clean, green and celebrate Philly’s parks. Kicks-off with a citywide service day, engaging 2,500 volunteers to clean up trash and litter, tend gardens and flower beds, care for trees, and more, followed by dozens of fun, free events in parks across Philadelphia that celebrate our public green spaces and invite neighbors. LoveYourPark.org.

SATURDAY, NOVEMBER 2 Philly Bike Expo – Nov 2-3. Artisans, activists and alternatives. Free indoor bike parking available.

Exhibitor registrations now open. PA Convention Center, 1101 Arch St. Vendors: 267-928-3726.

PhillyBikeExpo.com.

Natural Awakenings magazine is now available at

8208 Germantown Ave, #18, Philadelphia, PA 19118 February 2019

27

ongoing events

monday

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

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.

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.

Wet Lab – A space for artists and visitors to explore and reflect on water in a dynamic environment. The artists, art works, and projects on view will flow and shift throughout the summer. Schuylkill Center, 8480 Hagys Mill Rd, Philadelphia. 215-482-7300.

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.

Open Public Meditation – 9am. Meditation is the way that we can make a direct and simple relationship with our experience. Free. The Philadelphia Shambhala Center, Main Shrine Rm, 2030 Sansom St. 215-568-6070. Philadelphia.Shambhala.org.

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

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Philadelphia, PA

naphilly.com

Mindfulness Meditation and Chair Yoga – 12:30pm. Ground your mind and body. Spend a peaceful half-hour with a guided meditation. Chair yoga is a twist on traditional yoga, making it accessible for any age. For adults. Fumo Family Library, 2437 S Broad St, Philadelphia. 215-685-1758.

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. 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.

Korean 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.

Slow Flow with Friends –1-2:30pm. Biweekly alllevel vinyasa yoga class followed by meet and greet. $15. 1509 N Front St, Philadelphia. 267-273-0086.

TheCommonRoomPhilly.com.

Yoga in the Greenhouse – 1-2:30pm. 1st, 2nd & 4th Sun. Join for Bring Your Own Mat yoga classes led by local teachers at the beautiful Fairmount Park Horticulture Center. This class is not suitable for first time yogis. 100 N Horticulture Dr, Philadelphia.

MyPhillyPark.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.

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.

Kirtan Connection – 6pm. Music meditation and vegetarian dinner. $10. Mantra Lounge, 312 E Girard Ave, Philadelphia. 215-834-8043. MantraPhilly.com.

Open Public Meditation – 6pm. Meditation is the way that we can make a direct and simple relationship with our experience. Free. The Philadelphia Shambhala Center, Main Shrine Rm, 2030 Sansom St. 215-568-6070. Philadelphia.Shambhala.org.

LiquidBody Lounge (Yang) – 6-7pm. Group movement and self myofascial release treatment session. MovementRx, 333 Lancaster Ave, Ste 4, Wynnewood. Text/RSVP: 484-472-3626.

Emily-Smith.com.

Reiki Share – 6:30-8:30pm. 1st Tue. With Danielle Stimpson. A reiki share is a great way to get some healing in a shared space. No experience needed; all lineages and levels welcome. $5-$10 donation.

Learn Reiki Philadelphia, 251 N 2nd St. LearnReikiPhiladelphia.com.

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

way that we can make a direct and simple relationship with our experience. Free. The Philadelphia Shambhala Center, Main Shrine Rm, 2030 Sansom St. 215-568-6070. Philadelphia.Shambhala.org.

Yoga for Adults – 6:30pm. Every Thurs (except 2nd Thur). Wipe away the stress of the week and get your body and mind ready for a relaxing weekend. Decompress, unwind, and relax and start your weekend off the right way. Bring a mat. Thomas F Donatucci, Sr Library, 1935 Shunk St, Philadelphia.

215-685-1755. RSVP: FreeLibrary.org. books and creative time. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-5686070. Info: SusieAndersonFibers@gmail.com.

Inclusivity Group – 7:30-9pm. Last Tue. Explore and discuss readings on mindful, inclusive communication and practice. We consider themes of inclusivity, diversity and intersectionality in the context of the Shambhala tradition. $5 donation.

Shambhala Meditation Center of Philadelphia, Windhorse Rm, 2030 Sansom St. 215-568-6070.

Register: Philadelphia.Shambhala.org.

wednesday New Parents 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.

Open Public Meditation – 6pm. Meditation is the way that we can make a direct and simple relationship with our experience. Free. The Philadelphia Shambhala Center, Main Shrine Rm, 2030 Sansom St. 215-568-6070. Philadelphia.Shambhala.org.

Reiki Share – 6-8pm. 2nd Wed. With Victoria Powell. A reiki share is a great way to get some healing in a shared space. No experience needed; all lineages and levels welcome. $5-$10 donation. Learn Reiki Philadelphia, 251 N 2nd St. LearnReikiPhiladelphia.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#).

LiquidBody Lounge (Yin) – 6:15-7:15pm. Group movement and self myofascial release treatment session. MovementRx, 333 Lancaster Ave, Ste 4, Wynnewood. Text/RSVP: 484-472-3626.

Emily-Smith.com.

Move Mindfully Group Class – 6:15-7:15pm.

Yin segment with Emily Smith. Rediscover the art and science of communicating with the languages

of the body: movement, touch, breath, sound and posture as medicine. Learn daily self-care for your fascial system. MovementRx, Wynnewood. Text/ RSVP: 484-472-3626 or embodysmith@gmail.com.

Emily-Smith.com.

Yoga – 6:30pm. With Brittany from Roots2Rise.

Wipe away the stress of the week and get your body and mind ready for a relaxing weekend. Decompress, unwind, and relax and start your weekend off the right way. Fishtown Community Library, 1217 E Montgomery Ave, Philadelphia. RSVP: FreeLibrary.org.

Yoga for Adults – 6:30pm. An inclusive yoga class for people of all skill levels and abilities. Mats are available, or bring your own. Wear something comfortable and come to the library for wellness, stretching and relaxation. Whitman Library, 200 Snyder Ave, Philadelphia. 215-685-1754. RSVP: FreeLibrary.org.

The People of Color Group – 6:30-8pm. 2nd & 4th Wed. A meditation, reading and discussion group for folks who identify as people of color who would like to contemplate and have facilitated discussion from that perspective. $5/donation. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-568-6070. Info: PeopleOfColorGroup@ gmail.com. Register: Philadelphia.Shambhala.org.

Families Anonymous – 7pm. A 12-step program for relatives and friends of those who suffer from substance abuse or related behavioral problem. Saint Francis Xavier Church, Parish Center, 2319 Green St, Philadelphia. FamiliesAnonymous.org.

Move Mindfully Group Class – 7-8:30pm. Yin/ Yang segment with Emily Smith. Rediscover the art and science of communicating with the languages of the body: movement, touch, breath, sound and posture as medicine. Learn daily self-care for your fascial system. Chestnut Hills Healing Arts Center.

Text/RSVP: 484-472-3626 or embodysmith@ gmail.com. Emily-Smith.com.

friday Temple Community Garden Volunteer Day – 3-5pm. A student-run organization to combat the issue of food insecurity within the urban environment by providing community access to sustainably grown produce. General meetings are Thursday’s at 8pm during the school year to discuss gardening techniques and work on projects. Diamond St & Carlisle St, N Philadelphia. TempleCommunityGarden.com.

Bhagavad Gita Wisdom Series – 6pm. Discussion, meditation and vegetarian feast. $10. Mantra Lounge, 312 E Girard Ave, Philadelphia. 215-8348043. MantraPhilly.com.

Scripture Study –7-8:30pm. 2nd & 4th 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. 215-8848443. Philadelphia@WonBuddhism.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.

Heart of Recovery – 7:30-8:30pm. A weekly support group bringing together Buddhist meditation practice and the wisdom of recovery. Meetings are anonymous and confidential. $2/donation.

Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-568-6070. Mark: phl.hor.coord@ gmail.com. Philadelphia.Shambhala.org.

thursday

saturday

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.

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.

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. Register: 215-685-1758. Fumo Family Library, 2437 S Broad St, Philadelphia. Register: 215-685-1758. FreeLibrary.org.

Open Public Meditation – 6pm. Meditation is the

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.

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.

Reclaim Class – 6:30-7:45pm. Relax Therapy Spa, 7151 Germantown Ave, Philadelphia. 866776-3034.

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For roughly

$3 PER DAY

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Kimberly Murray, Publisher 215-902-9137 Publisher@NAphilly.com

Philadelphia, PA

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 WELLNESS MEDICINALLY JOINTED DESIREE AND JUSTIN IVEY

1930 S Broad St, Unit 35, Philadelphia 267-455-0000 Hello@MedicinallyJointed.com Medicinally Jointed is an alternative wellness center that focuses on the education and integration of cannabis as a natural, holistic remedy for the community. In addition to medical consultation, workshops, seminars, strain alignment and the recommendation of medicine substitutes, Medicinally Jointed staffs doctors who are certified to consult and recommend the use of alternative treatments as a medical necessity and staple to holistic living. See ad, page 6.

CHIROPRACTIC CARE

Description: 40 words. Extra words and info lines available.

The Resource Guide listings are a reference tool allowing our readers to find you when they need you. Special pricing for display advertisers. Page number of your display ad here (if applicable).

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community resource guide

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ADVANCED CHIROPRACTIC SERVICES Dr. Hank Finkel 4245 Pechin St, Philadelphia 215-483-3661 • AdvancedChiroRox.com

Dr. Finkel provides advanced spinal correction utilizing “state of the art” chiropractic techniques.

We also provide the latest in brain fitness with our revolutionary BrainTap service. See ad, page 3.

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.

HAIR SALON – ECO-FRIENDLY SL8 HAIR LOUNGE

HEALTH AND WELLNESS SPA RIVA HEALTH + WELLNESS

1 Brown St, Ste C, Philadelphia 267-3-534-2979 • RivaHealthWellness.com Your daily escape for luxury spa treatments. Tucked within Philadelphia’s most dynamic neighborhood, resides the means to an everelusive end: Wellness is the seamless integration of fitness, nutrition, luxury spa therapy treatments and eastern and western medicine distilled down to a hyper-personalized program.

When your needs can shift by the day, a destination that’s designed to be every bit as responsive is well overdue. See ad, page 9.

HEALTHY DENTAL CARE WEST PARK DENTAL

Dr. Alfredo Alexander, DMD 5906 West Girard Ave, Philadelphia 19151 215-748-0881 AlfredoAlexanderBrightSmiles.com West Park Dental of Philadelphia offers a friendly, knowledgeable staff dedicated to making every visit a great experience. Expert dental care is provided with a warm and personal touch in a comfortable relaxed setting. The first step towards a beautiful smile and a lifetime of good oral health is to schedule an appointment. See ad, page 7.

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 19.

HOLISTIC SPA AND AROMATHERAPY

Danielle Owad-Di Giovanni 8135 Germantown Ave, Philadelphia 215-248-2000 • SL8HairLounge.com

THE SPA TERME DI AROMA

SL8 hair lounge is a full service eco-friendly salon. The salon's signatures are designed with complimentary services paired together giving you that true fullservice salon experience and caring to your every hair desire. We strive to keep our products pure and eco-friendly. Lanza is 100% vegan and glutenfree. Oribe is cruelty-free and vegetarian. "A trendy hairstyle is only as good as the health of one's hair".

Our mission is to make you beautiful without causing harm to our delicate ecosystem. See ad, page 3.

Nestled in the heart of the city’s historic district, Spa Terme Di Aroma has long been a popular sanctuary for residents and travelers alike to enjoy an array of both classic and specialty spa treatments such as reiki, Indian foot massage and anti-aging collagen facials.

Spa packages and gift cards are available. Appointments are recommended. See ad, page 15.

32 N Third St, Philadelphia 19106 215-829-9769 • TermeDiAroma.com

MEDITATION THE CENTRE FOR WELL BEING

Robert Mclaughlin, LPT, DAY, RYT 7880 Oxford Ave, Philadelphia 215-745-4025 • Info@PhillyWellBeing.com Mr McLaughlin has been teaching Effortless Meditation since 1974 after being certified directly by The International Meditation Society.

He teaches a comprehensive 16hour course with follow-up to maximize results. Courses in C.C. and at the main center in Foxchase.

MYOFASCIAL EMILY SMITH

Licensed Massage Therapist Myofascial Release & Movement Therapist Gardener 484-472-3626 • Emily-Smith.com Move your body, heal your Self, evolve your Spirit. Emily Smith is passionate about helping others learn how to heal naturally and enjoy life without pain. See ad, page 18.

NATURAL EXTERMINATION NATURAL PEST CONTROL COMPANY Michael Sands NaturalPest.Com Contactus@NaturalPest.com 215-276-2962 or 856-338-1229

Natural Pest Control Company has been servicing commercial and residential customers since 1979. Since 2008, we have performed thousands of successful bed bug services for the Philadelphia Housing Authority, Assisted Living agencies and private homes. You will never be asked to leave your home or office. Contact us about bed bug presentations.

NATURAL PHARMACY ASPIRE PHARMACY

4307 Locust St, Philadelphia 19104 215-883-0332 • AspireRxCare.com A one-size fits all slogan doesn’t work when it comes to ones health. We can work with your doctor and make your prescription tailored for your specific needs.We can customize your medical experience through prescription compounding and much more. See ad, page 8.

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.

NEUROSOMATIC THERAPIST PARAGON PAIN SOLUTIONS Pain Treatment Specialist Dan Vidal, LMT, CNS Philadelphia, PA • 267-415-6003 ParagonSolutions.com infor@ParagonsSolutions.com

We are 100 percent non-invasive, non-pharmaceutical and nonchiropractic. Our techniques are designed to create a safe space for your nervous system to explore different options that allow it to function at its fullest potential – free of unnecessary fear, pain and suffering. You don’t have to rely on endless “treatments” that only address symptoms and leave you at the mercy of your healthcare provider. You have the power to reclaim your body and take control of your pain. It is a journey well worth taking.

PODIATRY CARE PENNSYLVANIA FOOT AND ANKLE ASSOCIATES 1304 Rhawn St, Philadelphia 19111 215-742-1225 • PAFootAnkle.com PennsylvaniaFootAndAnkle@gmail.com

We don’t just treat our patients, we strive to provide complete care to the fullest of its definition. This all starts with education provided to our patients and parents of patients to better understand their condition in a comfortable setting.

We diagnose, discuss treatment options and associated risks so our patients can make the best and most informed decisions regarding their health. We will be there every step of the way to guide you, counsel you and answer all of your questions. See ad, page 3.

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.

WATER TECHNOLOGY KANGEN WATER

Phyllis Wise, Distributor 215-471-3952 Change your water, change your life.

Hydrate your family. Clean your home naturally.

Tone and firm skin. Get free e-book at PhylaliveKangenWater.com.

YOGA YOGA ON MAIN

4363 Main St, Philadelphia 215-482-7877 Yoga on Main offers hatha yoga and pilates classes; certification trainings in hatha and kundalini yoga, as well as ayurveda; retreats, continuing yoga education, devotional chanting (kirtans), vedic studies, breathwork, transformational and shamanic workshops, wellness services and much more, featuring a variety of acclaimed teachers and renowned special guests. See ads, pages 11 and 19.

classifieds Fee for classifieds is a minimum charge of $20 for the first 20 words and $1 for each additional word. To place an ad, email Publisher@NAPhilly.com.

OPPORTUNITIES ADVERTISE HERE – Are you: hiring, renting property/office space, selling products, offering services, or in need of volunteers? Advertise your personal/business needs in Natural Awakenings classified ad section. To place an ad, email Publisher@NAPhilly.com.

OFFICE SPACE AVAILABLE – in holistic counseling practice. Building near Philadelphia Airport.

Convenient to public transportation and highways. Includes utilities and internet. Counselors, psychiatrists, nurse practitioners, etc. all are welcome. 610-627-0111.

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.

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