Natural Awakenings Philadelphia ~ February 2020

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

SACRED VESSELS The Lifeblood

of Heart Health

Linda Carroll on

LOVE SKILLS Healing Pain Without Surgery Breakthroughs in Regenerative Medicine

February 2020 | Philadelphia, PA Edition | naphilly.com

February 2020

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February 2020

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HEALTHY LIVING HEALTHY PLANET

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Philadelphia, PA

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urs is the only city in the world featuring Robert Indiana’s iconic Love sculpture in Love Park, and February is the perfect month to show our affection for loved ones and continue raising awareness about the importance of heart health.

At Natural Awakenings, our editorial team has been focused on matters of the heart—the one that keeps us alive and well. In “Sacred Vessels: The Lifeblood of Heart Health,” Julie Peterson examines the crucial role of the vascular system and how simple, natural lifestyle choices can prevent or remediate damage that may result in a heart attack, stroke, vision loss and cognitive decline. According to cdc.gov, one person dies every 37 seconds from cardiovascular disease. These numbers are sobering.

I’m sure each of us directly or indirectly knows someone that has experienced heart health challenges. My family and I have a longtime friend on the waiting list for a heart transplant for nearly two years. Ironically, he is the most health-conscientious person we know. As the medical community continues to make great advances toward improving care, we should educate ourselves about healthy alternatives and prevention. The value we place on our health is entirely up to us, and although I’m not an expert, there are simple steps we can take toward preserving our health.

Starting great health habits in the early years of life is a great way to instill lifelong healthy habits into our children. Former First Lady Michelle Obama will always be revered for implementing healthy lunch programs in our schools across America. In “Good Hearts Start Young: Boosting Kids’ Cardiovascular Health,” Ronica A. O’Hara underscores why it is never too early to embark on the path to cardio fitness, beginning in the uterus, where maternal choices set the stage for conditions like high blood pressure by the time kids are in grade school.

This issue also includes an eclectic stew featuring April Thompson’s “A Feast for All Seasons: Embracing the Rainbow Year Round,” Yvette Hammett’s “Disrupting Disposables: The Drive to Banish Single-Use Plastics” and much more. We have a Community Spotlight on The Pennsylvania Resource Council, a wonderful nonprofit organization that speaks to this matter.

And of course, we top it all off with a large dose of love, featuring Scarlett Lewis’ inspiring essay “Choosing Love: How to Cope With Fearful Times” and a Valentine’s Day Wise Words interview “Linda Carroll on Skills That Make Love Last.”

Let’s have a healthy and loving relationship with ourselves first, and then we can focus on sharing our love with others. See you around – perhaps in Love Park.

Kimberly Murray, Publisher PLANT-BASED NUTRITION ISSUE

Coming Next Month MARCH

Thriving on a Plant-Based Diet plus: CBD

Natural Awakenings is printed on recycled newsprint with soy-based ink.

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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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Contents 11DISRUPTING

12

DISPOSABLES

The Drive to Banish Single-Use Plastics

12 A FEAST FOR ALL SEASONS

Embracing the Rainbow Year-Round

15 HEALING JOINTS

FROM WITHIN

The Promise of Regenerative Medicine

16 SACRED VESSELS

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The Lifeblood of Heart Health

19 VITAL STEPS

The Path to Vascular Fitness

20 GOOD HEARTS

START YOUNG

Boosting Kids’ Cardiovascular Health

22 PAIN RELIEF FOR PETS Prolotherapy Gives Joints New Life

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23 CHOOSING LOVE

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How to Cope With Fearful Times

24 LINDA CARROLL

on Skills That Make Love Last

DEPARTMENTS 6 news briefs 8 health briefs 9 community 11 12 14 15

spotlight green living conscious eating healthy dining guide healing ways

19 20 22 23 24 25 30 31

fit body healthy kids natural pet inspiration wise words calendar resource guide classifieds February 2020

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news briefs

Pranic Healing Taps Prana to Heal

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an McMeans practices Pranic Healing, a simple, yet powerful technology that can be employed with immediate benefit. He says, “Pranic Healing is a revolutionary and comprehensive system of natural healing techniques that uses prana, or life force energy, to treat illness. It is a synthesis of ancient, esoteric healing methods that have been rediscovered, researched and tested over decades with proven success.” What makes Pranic Healing unique is its modern, fresh, and scientific view toward energy, healing and general well-being.

It is a synthesis of ancient, esoteric healing methods that Dan McMeans have been rediscovered, researched and tested over decades with proven success by the founder of modern Pranic Healing, Grand Master Choa Kok Sui. Energy is not a New Age, magical or out-of-reach concept. Prana is the fourth state of matter after solid, liquid, and gas.

Pranic Healing is done without touching in a three-step process: checking, cleansing and energizing, that substantially accelerates the body’s innate ability to heal at all levels; physical, emotional, mental and spiritual. Trained Pranic healers access and transmit universal energy to the patient using specific frequencies and techniques for specific diseases and conditions.

For more information, call 215-962-3576, email Dan_McMeans@yahoo.com or visit DanMcMeans.wixsite.com/advancedhealing. See ad, page 18.

Summer Fun in the Wintertime

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etaway at the Greenhouse is open from February 1 through 16 at the Fairmount Park Horticulture Center, featuring live music, Jungle Rock Recess, cocktails and a cash bar, a giant sandbox, games and food truck vendors.

The Horticulture Center’s 20,000-square-foot greenhouse will offer summer-inspired fun including The Jungle, with GAIA, traveling zoos, kids rock DJ, face painting, balloon artists; The Beach, with an oversized sandbox for an indoor beach escape; The Midway, with local food truck vendors and cash bar with craft beers, wine, and handcrafted cocktails; The Lawn, with green grass for lounging and lawn games; and The Campground, with Adirondack chairs and live music.

Getaway at the Greenhouse is picnic-friendly Monday through Friday during the day only. BYO food and non-alcoholic beverages.

A free PHLASH shuttle service from Center City to the Fairmount Park Horticulture Center will run every 30 minutes on the weekend from 10 a.m. to 10 p.m.

Admission is free, but advance ticketing at Tinyurl.com/GreenhouseGateway is recommended (limit four).

Location: 100 N. Horticultural Dr., Philadelphia.

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New Source for Reiki and Massage

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riends and Usui reiki ryoho masters Becki KrupiakMaly and Kathleen Quinn have opened The Wellness Suite at 117 West Gay Street, Suite 118-E, in downtown West Chester. Krupiak-Maly brings years of experience as a licensed massage therapist, while Quinn brings her experience as an angel healing practitioner. Both have studied both Western and Eastern philosophies.

They offer reiki sessions, therapeutic massage, and angel healing sessions by appointment. Reiki certification classes taught in the Eastern philosophy are offered several times a year. Finding Your Power, an intensive self empowering class, is also available. The Wellness Suite is the perfect place to seek a connection to our true self, assistance in self-healing or an opportunity to learn something new.

For more information, call 610-587-9005 or 484-948-0800, or visit The-Wellness-Suite. net. See ad, page 14.

Winterfest for Wildlife

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he Shuylkill Center for Environmental Education will present a day of wildlife-themed fun from noon to 4 p.m., February 1, to support the Wildlife Clinic with facepainting, nature crafts, winter wildlife hikes, talks on urban wildlife and winter animals, and more. A limited number of timed tickets for behind-the-scenes tours of the Wildlife Clinic will be available to guests on a first-come, first-serve basis.

Proceeds support the work of the Wildlife Clinic. Visitors are encouraged to bring an in-kind gift of supplies to help prepare for the busy baby season. View the clinic’s wish list at Tinyurl.com/WildlifeWishList.

Admission is $5 for members, $10 for nonmembers. Location: 304 Port Royal Ave., Philadelphia. For more information, visit SchuylkillCenter.org.

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Use Pumpkin Seed Oil to Dodge Hypertension Postmenopausal women are more likely to develop hypertension than men their age, but taking pumpkin seed oil daily may head off that condition, report researchers from Marymount University, in Arlington, Virginia. In a blind study of 23 participants, women taking three grams of pumpkin seed oil for six weeks had significantly reduced systolic blood pressure, as well as better blood flow in their arteries. The oil “might be effective in the prevention and treatment of hypertension in this population,” write the authors.

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Use Probiotics to Reduce Bone Loss and Newborn Infections Bone loss leading to increased fracture risk occurs in half of postmenopausal women, but new research from Sweden offers a deterrent: a combination of three Lactobacillus probiotic strains. A total of 249 healthy, early postmenopausal women over the age of 50 that took the probiotics for a year suffered no significant bone loss in the lumbar spine compared to a placebo group, report researchers at Gothenburg University. They had slight reductions in bone loss at the neck and no changes at the hip or upper femur.

In a British Medical Journal-published study on probiotics that spanned 10 years and involved nearly 1,000 at-risk babies, researchers from the UK’s Norfolk and Norwich University Hospital found that newborns with gut infections were twice as likely to recover when given probiotics as part of their treatment in intensive care units, with sepsis rates reduced from 22.6 percent to 11.5 percent. The strains used were L. acidophilus, Bifidobacterium bifidum and B. longum subspecies infantis. The babies were suffering from necrotizing enterocolitis, a rare infection and inflammation of the intestines which can affect low-birthweight babies.

LightField Studios/Shutterstock.com

Qigong, a traditional Chinese massage technique and movement practice, may offer hope for the one in 68 American children suffering from autism spectrum disorder. Researchers at Portugal’s Oporto University reviewed 10 high-quality studies, all of which involved massage for children as young as 2, including two which also employed slow qigong movements and breathwork for older children. Previous studies have found that the qigong type of gentle massage practiced for 15 minutes daily by parents on autistic children helps the children tolerate touch, feel reassured by it and bond more deeply with parents that also feel less stress.

The meta-study affirmed, “Qigong seems to be able to decrease severity of individual sensory, behavioral and language components of autism, and improve self-control, sociability, sensory and cognitive awareness, as well as healthy physical behavior.”

Get Nutritional and Antifungal Benefits from Celery Researchers from Cameroon’s University of Buea studied the properties of nine local vegetables and found that celery, Apium graveolens, had some of the highest levels of antifungal properties, as well as high levels of nutritional lipids, protein, vitamin C, copper, zinc and phosphorous.

Also scoring high in nutritional and antifungal value were the seeds of Irvingia gabonensis, African or bush mango, sometimes used in the U.S. in weight-loss products.

baibaz/Shutterstock.com

Practice Qigong Massage to Improve Autism Symptoms in Children

Stacy Barnett/Shutterstock.com

health briefs

community spotlight

The Pennsylvania Resource Council

Grassroots Sustainability in Action

by Martin Miron

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he Pennsylvania Resource Council (PRC) maintains a multitude of services and projects in the community with a volunteer program for residents to get involved. These include Cans for Pets; Multi-Family Residences Recycling (MFRR); and the Let’s Clear the Air Poster Challenge.

Cans for Pets aids shelter animals nationwide through responsible recycling together with the Alcoa Foundation. For every aluminum pet food can recycled, five cents are donated to a local shelter. These funds help dogs, cats and other animals stay comfortable and healthy until they find their forever homes. They provide medical care, food and adoption support; helping homeless animals while benefiting our environment. Since its launch in November 2012, Cans for Pets has facilitated the recycling of more than 300,000 aluminum pet food cans across the U.S., keeping more than 6,000 pounds of aluminum out of landfills.

PRC is working with 15 multi-family residential units throughout the greater Pittsburgh area to improve their recycling programs and decrease the amount of waste sent to local landfills. Multi-family residential units, including senior housing, student housing, lowincome housing and traditional housing, often fall between regulatory cracks, especially when it comes to recycling. PRC is addressing this problem by providing recycling bins, educational materials and informational workshops to residents. As recycling programs improve and become more convenient, the materials sent to landfills will decrease and instead be kept in circulation through recycling.

The Let’s Clear the Air Poster Challenge, a collaboration between the Southwest PA Air Quality Partnership and the PRC, is now in its 10th year. The goal is for students to learn about the effects of air pollution, how to reduce their exposure and encourage action through a poster campaign promoting clean air and alternative transportation. All public, parochial and private schools in Allegheny, Armstrong, Beaver, Butler, Fayette, Greene, Indiana, Lawrence, Washington and Westmoreland counties are eligible to participate.

The contest is open to teachers of all disciplines; winners will be announced in early April. Prizes include a school assembly professional magic show, bicycles, $50 gift certificates from an outdoor recreation store and $50 certificates for school supplies. The top two posters from each of three categories will be displayed in public venues across Southwestern Pennsylvania. The posters must be submitted by March 1; for details, see Tinyurl.com/ClearAirPosterRules.

For more information, visit prc.org/programs/projects.

February 2020

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Share the love not the cold

had colds going round and round, 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 users say copper stops nighttime stuffiness if used just before cientists recently discovered bed. One man said, “Best sleep I’ve had time. He hasn’t had a single cold for 7 a way to kill viruses and in years.” years since. bacteria.

Copper can also stop flu if used early He asked relatives and friends to try Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. placed 25 million live flu viruses on a he patented CopperZap™ and put it on Colds start CopperZap. No viruses were found alive the market. when cold viruses soon after.

Soon hundreds get in your nose.

Dr. Bill Keevil led one of the teams of people had Viruses multiply confirming the discovery. He placed tried it and given fast. If you don’t millions of disease germs on copper. feedback. Nearly stop them early, “They started to die literally as soon as 100% said the they spread and they touched the surface,” he said. copper stops colds cause misery.

People have even used copper on if used within 3 In hundreds cold sores and say it can completely hours after the first of studies, EPA prevent outbreaks. sign. Even up to New research: Copper stops colds if used early. and university The handle is 2 days, if they researchers have confirmed that viruses curved and finely still get the cold it is milder than usual and bacteria die almost instantly when textured to improve and they feel better. touched by copper. contact. It kills germs Users wrote things like, “It stopped That’s why ancient Greeks and picked up on fingers my cold right away,” and “Is it Egyptians used copper to purify water and hands to protect supposed to work that fast?” and heal wounds. They didn’t know you and your family.

“What a wonderful thing,” wrote about microbes, but now we do.

Copper even kills Physician’s Assistant Julie. “No more Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance have become resistant Pat McAllister, 70, received one in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental keep serious infection away. It may even works.”

Protection Agency) show germs die save a life.

Now thousands of users have simply fast on copper. So some hospitals tried The EPA says copper still works stopped getting colds. copper for touch surfaces like faucets even when tarnished. It kills hundreds of People often use CopperZap and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, serious or even fatal illness. used to get colds after crowded flights. and saved lives.

CopperZap is made in America of Though skeptical, she tried it several The strong scientific evidence gave pure copper. It has a 90-day full money times a day on travel days for 2 months. inventor Doug Cornell an idea. When back guarantee. It is $69.95.

“Sixteen flights and not a sniffle!” she he felt a cold about to start he fashioned Get $10 off each CopperZap with exclaimed. a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA17.

Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114.

Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL

New device stops cold and flu

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green living

Disrupting Disposables The Drive to Banish Single-Use Plastics

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by Yvette C. Hammett

niversities, sports There is momentum, Judd Michael is working arenas, restaubut it is challenging. with sports facilities to rants and other lower both plastics use businesses are taking up ~Eric DesRoberts and littering; the initiathe call to “disrupt dispostive is working so well ables” as part of a global effort to dramatithat their approaches may be taken up by cally cut down on single-use plastics. The other schools across the nation. “One of environmental problems caused by those my projects is with NASCAR’s Pocono ubiquitous throwaways have become a Raceway [also in Pennsylvania], where the mainstay of news reporting, and studies on owners of the track wanted to continue how best to reduce them through public to make the venue more green,” he says. policy abound. A recent Canadian research “There is zero waste in suites for that paper in the Marine Pollution Bulletin track, and they are initiating a compreexplores strategies such as bans, tax levies hensive recycling program. They try to get and education. Experts agree that it is not tailgaters to participate, as well.” just a litter problem, but a sobering matter On campus, Penn State provides bags of human and planetary health. of different colors for tailgaters with instrucAs these plastics wind up in the oceans tions for fans to separate recyclables in one and landfills worldwide, they can languish bag and everything else in the other. That virtually intact for up to 1,000 years, entanprogram was exported to Pocono. Michael gling and choking marine mammals and is also working with PepsiCo, which owns terrestrial wildlife. Or, they break into toxic Frito-Lay, to develop alternative packaging. microplastics that enter drinking water The University of Florida’s efforts supplies, eventually ingested by humans. began in 2012, when the campus freed Because plastics are made from petroleum, itself from plastic bags, getting buy-in from their production also adds to greenhouse Chick-Fil-A, Subway and other eateries gases that contribute to the climate crisis. that agreed to switch to alternatives. “We’ve Two-pronged efforts by businesses and been Styrofoam-free since 2012, as well,” individuals to divert plastics from the waste says Allison Vitt, outreach and communicasystem and replacing them with Earthtions coordinator for the UF Office of Susfriendly alternatives will eventually pay off, tainability. “At the end of 2018, we officially experts say, but it will be a long and slow switched over all to compostable straws.” process. However, momentum is buildThey feel like plastic, but are certified coming, spurred by consumer demand and a postable, she says. growing number of enterprising businesses, UF has engaged with Cupanion, a organizations and academic institutions. company that developed an app that has At Penn State University, agricula “fill it forward” program, distributing ture and biological engineering professor money to clean-water charities worldwide.

A lot of local folks have really changed their perspective. We see a lot more customers coming in and saying they appreciate that we are using compostable cups and compostable straws. ~Dana Honn “Since 2016, we’ve been working with them to reduce single-use plastic, rewarding people for reusing their bottles,” says Vitt.

Interested students, staff and faculty are given a barcode sticker to scan on their phone each time a bottle is refilled at a campus retailer or water fountain. The app provides points that can be redeemed for monthly prizes. “It also shows you your personal footprint—your cumulative impact, like how many single-use bottles you have avoided,” she says.

On a smaller scale, Dana Honn and his wife Christina went completely plasticfree upon opening Café Carmo, in New Orleans. “We only had about a dozen seats, but determined to have as little waste as possible. Every year, we were able to build upon it,” he says.

“A lot of local folks have really changed their perspective. We see a lot more customers coming in and saying they appreciate that we are using compostable cups and compostable straws.”

It’s a slow, but steady effort, says Eric DesRoberts, senior manager of the Ocean Conservancy’s Trash Free Seas program.

“We have worked with a number of restaurants talking about why it is important to be taking action to keep plastics out of the waste stream and out of the ocean.”

More people are volunteering to clean up and cut back on plastics, and more businesses are asking the nonprofit, Washington, D.C.-based, environmental advocacy organization how they can do their part. “There is momentum, but it is challenging,” says DesRoberts.

Yvette C. Hammett is an environmental writer based in Valrico, Florida. Connect at YvetteHammett28@hotmail.com.

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Food always tastes better in the season it was intended to be eaten in. ~Brigit Binns

A Feast for All Seasons Embracing the Rainbow Year-Round

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by April Thompson

o matter where we live, eating seasonally in winter doesn’t have to be boring or limiting; a culinary adventure awaits the home chef that’s willing to leave avocados and asparagus to their rightful seasons and embrace the winter rainbow of bitter greens, sweet potatoes, sunny citrus and fuchsia beets, among other timely delicacies.

“Sometimes people think of winter foods as brown and soft and boring, and it’s absolutely not the case. Winter brings bright things like pomegranates, beets and citrus, which offer color and acidity,” says Brigit Binns, the Paso Robles, California author of 30 cookbooks, including Cooking in Season: 100 Recipes for Eating Fresh.

Eating seasonally is especially important in winter, says Shannon Stonger of Texas, author of Simple Food for Winter: 30 Grain-Free Recipes to Get You Through the Dark Days. “Winter foods like fermented vegetables, root vegetables, squashes and hardy greens are especially helpful in the colder, darker months, when our bodies are in need of comfort foods as well as pre- and probiotic foods,” says Stonger, a homesteader and founder of the blog NourishingDays.com.

There are plenty of other reasons to stick to a seasonal diet in winter, adds Binns.

“Food always tastes better in the season

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it was intended to be eaten in. Seasonal foods are naturally ripened, rather than harvested early and trucked in. In addition to enhanced flavor, eating seasonally helps minimize use of fossil fuels to bring our food to us, and is likely to be less expensive.”

Winterizing the Kitchen

Much of the fall harvest, particularly root vegetables, stores well through the winter (hence the idea of a root cellar), extending produce across seasons, according to Steven Satterfield, chef and author of Root to Leaf: A Southern Chef Cooks Through the Seasons. There are lots of root vegetables beyond just carrots and potatoes to be enjoyed in winter, including sunchokes, parsnips and turnips, which can be used creatively rather than “boiled to death,” says Satterfield. For example, the Atlanta restaurateur incorporates parsnips into an upside-down cake with winter spices like nutmeg, black pepper and ginger.

Binns likes to add texture to winter dishes with nuts, color with herbs, and crunch with a winter vegetable like fennel.

Warming soups are always comforting during the coldest season, but she also likes warm salads, like a beet and escarole salad drizzled with a warm sherry vinaigrette.

Satterfield suggests that specialty citrus like blood oranges, Meyer lemons

and cross-hybridized varieties such as tangelos and pomelos are fun to intersperse with winter vegetables to maximize brightness and freshness. A lot of winter produce can be great in raw form as well, he adds, including Brussels sprouts, rutabaga or daikon radish, shaved thinly or julienned into a salad.

Winter squash is a favorite staple of the Stonger family in the cooler months.

“It is easy to grow, easy to store and so deliciously sweet and rich. We roast it as a side dish, mash it as a sort of breakfast porridge or make soups and curries from it,” says Stonger.

Satterfield suggests using all the parts of winter vegetables to maximize the harvest and minimize food waste.

For example, the seeds of winter squashes can be roasted with herbs and spices and eaten as is, churned into other dishes such as a squash seed granola or blended and strained into a homemade broth to add some texture, fat and flavor. After roasting carrots with Moroccan spices, Satterfield suggests taking the leafy carrot tops and chopping them with cilantro and garlic to make a green sauce to crown the carrots.

Swiss chard stems can also be chopped and cooked into Portuguese bread soup, with leftover stale bread made into olive oil croutons and egg whites stirred in at the end.

Winter Health Boosters

Beyond selecting seasonal produce, chefs recommend a few key dietary tweaks in winter, such as stepping up vitamin D consumption. “Since you’re not seeing a lot of sun this time of year, it’s more important to get it through colorful vegetables like carrots, cabbage or radicchio.

Watermelon radishes are another winter vegetable full of vitamins,” says Binns.

“You can grow your own sprouts throughout the winter as a great microgreen option. Sprouts are incredibly high in enzymes, something often lacking in other winter dishes,” suggests Stonger. “Fermented vegetables and other fermented foods can make up the difference in winter.”

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

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conscious eating

Winter Salad Wonders For the vinaigrette: Fresh orange juice or as needed 1 Tbsp champagne vinegar ¼ cup extra-virgin olive oil Sea salt and freshly ground pepper

photo by Ray Kachatorian

Cut the celery in half lengthwise. Using a serrated vegetable peeler or a mandoline, shave the celery into thin strips lengthwise down the ribs. Cut the strips in half crosswise and place in a bowl of water. Set aside.

Separate the mâche leaves and transfer to a shallow serving bowl. Working on a plate to capture all the juices, use a serrated knife to cut a thick slice off the top and bottom of each citrus fruit. Working with one fruit at a time, stand it upright and, following the contour of the fruit, carefully slice downward to remove the peel, pith and membrane. Set the fruit on its side and cut crosswise into slices about ⅜-inch thick, discarding any seeds. Transfer the slices to the bowl with the mâche, reserving the juices for the vinaigrette.

Mixed Citrus Salad With Mâche, Fennel and Celery Winter is the height of citrus season, with an appealing display of oranges, mandarins, tangerines, tangelos, pomelos and more in the best-stocked markets. Use a varied mixture of sweet-tart types for the prettiest, tastiest salad.

photo by Ray Kachatorian

Yields: 4 servings 2 ribs celery 2 bunches mâche 2 lb mixed citrus fruits, such as navel oranges, blood oranges, tangerines, mandarins and pomelos ½ fennel bulb, trimmed 8 kumquats ¼ cup sliced almonds, toasted

Cut the fennel lengthwise in half. Using a mandoline or a sharp knife, cut the fennel crosswise into very thin slices and tuck among the citrus slices. Drain the celery and distribute evenly over the salad. Using the serrated knife, cut each kumquat crosswise into very thin slices, discarding any seeds. Scatter the kumquat slices evenly over the salad, then sprinkle the almonds over the top.

You can grow your own sprouts throughout the winter as a great microgreen option. ~Shannon Stonger

Chard and Squash Salad 1 small winter squash, such as sweet dumpling, acorn or golden 2 small beets, trimmed 1 Tbsp olive oil 1 bunch Swiss chard, tough ribs removed and leaves torn Red wine vinaigrette or vinaigrette of choice Sea salt and freshly ground pepper Cut the winter squash into wedges and remove the seeds, if desired. Transfer the wedges to a baking dish. Halve the beets and add to the dish. Drizzle with the oil and toss to coat. Bake in a preheated 450° F oven, stirring once, until tender and lightly browned, 20 to 40 minutes. Let cool. Peel and slice the beets. Place the chard in a bowl, drizzle with some of the vinaigrette. Toss to coat. Add the squash and beets, drizzle with the remaining vinaigrette, and season to taste with salt and pepper.

From Cooking in Season: 100 Recipes for Eating Fresh, by Brigit Binns

To make the vinaigrette, pour the reserved citrus juices into a measuring cup. Add enough additional orange juice to measure ½ cup then add the vinegar. Whisking constantly, slowly add the olive oil and whisk until well combined. Season to taste with salt and pepper. Drizzle the vinaigrette over the salad, toss gently to coat, and serve.

From Cooking in Season: 100 Recipes for Eating Fresh, by Brigit Binns

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

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healthy dining guide

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.

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

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

ESSENE MARKET

In the heart of historic Fabric Row 719 S 4th St, Philadelphia 215-922-1146 • EsseneMarket.com Philadelphia’s premier natural foods market, Essene specializes in organic, local, veganfriendly selections. Our café’s hot bar features readymade Korean, vegetarian and gluten-free entrees.

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

SPECIALTY COFFEE

SOY CAFÉ

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

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COFFEE HOUSE TOO

2514 E York St, Philadelphia 19125 267-324-5888 • CoffeeHouseCo.com A Fishtown location, they prove that being good to your customers, your staff and the environment is a win/win. With their daily specials, fair trade, organic coffee and eclectic environment, they are sure to provide the palate with something good.

GOOD KARMA CAFÉ

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

OLD CITY COFFEE

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

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healing ways

HEALING JOINTS FROM WITHIN

The Promise of Regenerative Medicine

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by Marlaina Donato

omeday, medical science will allow us to infuse damaged or aging organs with new cells, or to manufacture made-to-order organs on a 3-D printer.

These emerging techniques to revitalize worn-out body parts are on the drawing board in the field of regenerative medicine.

However, for the injured college athlete or the grandmother with compromised joint function, healing and pain relief can already be found in the form of prolotherapy and other non-invasive approaches that stimulate the body to heal itself.

Injection therapies using dextrose or the patient’s own platelets or stem cells are being used to naturally stimulate the body to produce collagen and rejuvenated tissue, offering hope to those with soft tissue injuries, osteoarthritis, degenerative disc disease and even pain syndromes like fibromyalgia. A recent review in the British Medical Bulletin of 10 high-quality studies of dextrose prolotherapy in adults with mild to moderate osteoarthritis of the knee showed patients experienced significantly less pain and improved range of motion in both the short term and long term without adverse effects. Eighty-two percent of patients were satisfied with the treatment.

Controlled Inflammation

A type of regenerative medicine innovated by osteopathic physician Earl Gedney in the 1930s, prolotherapy induces low-grade,

temporary inflammation with the intention of triggering connective tissue cells called fibroblasts in and around the injection site.

“If you cut your arm or twist your ankle, various immune cells rush to the area to begin the repair process. This is a very basic comparison of what prolotherapy does with injections directed to specific anatomical points,” says Ross A. Hauser, M.D., founder of Caring Medical Regenerative Medicine Clinics, in Fort Myers, Florida, and Chicago.

“Prolotherapy is used to treat osteoarthritis because it helps correct the underlying reason why it has occurred, which is joint instability. The body overgrows bone as a long-term response in an effort to stabilize an unstable joint,” Hauser says.

Naturopathic physician Brent Cameron, of Aurora Natural Medicine, in Gilbert, Arizona, suggests individualized treatment plans for best results. “My recommendations are very patient-specific, which is an important piece in prolotherapy.” Cameron says his patients are likely to start seeing relief in the first week. “In many instances, they experience complete relief and mobility after a series of treatments.”

While Cameron attests to the efficacy of dextrose prolotherapy, he is cautious with recommending it for people with systemic inflammatory conditions. “Someone with a history of joint-related autoimmune response tends to mount stronger inflammatory responses. Other forms of regenera-

tive medicine can be helpful for rheumatoid arthritis [RA], but not in the inflammation-mediated way, like prolotherapy and platelet-rich plasma (PRP) injections.”

One option, according to the Institute of Regenerative Medicine, in Boca Raton, Florida, might be very small embryoniclike stem cells (VSELS), an emerging form of regenerative stem cell therapy. These have shown promise in dealing with RA and other autoimmune diseases. Meanwhile, the Mayo Clinic Center for Regenerative Medicine is ramping up its research into approaches that stimulate the body to repair itself, with numerous ongoing clinical trials utilizing different injection therapies for the treatment of osteoarthritis.

The Power of Platelets

PRP injections are similar to prolotherapy, using platelets from the patient’s body instead of dextrose. “As blood flows through an injury site, the inflammatory chemicals trigger the platelets to release growth factors, which causes the torn fibers of the damaged structures to heal,” says Fort Worth osteopath Gerald Harris, of Texas Prolotherapy and Neural Therapy. PRP is sometimes used in conjunction with stem cell therapy, which is typically applied in cases in which something needs to be replaced, to help fill in gaps in ligaments or tendons, Harris says.

PRP injections have proven to be effective in easing chronic low back pain from damaged vertebral discs. An overview of research published in the Journal of Spine Surgery in 2018 found it to be safe, effective and feasible, with promising potential for the treatment of musculoskeletal disorders. Harris says that people that wish to avoid surgery or cortisone injections can benefit from PRP, which can also be applied topically to treat non-healing wounds like bedsores and diabetic ulcers.

Harris subscribes to the power of persistence. “Don’t give up. With proper treatment there is a strong likelihood that you can live a happy, healthy life free from chronic pain.”

Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

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SACRED VESSELS

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by Julie Peterson

hen people think about heart health, what generally comes to mind is the fist-sized muscle that pumps and oxygenates the body’s lifeblood. However, the heart of the matter is not the pump itself, but the vascular system— the network of veins, arteries and capillaries that distributes blood to every cell in the body, delivering nutrients and eliminating waste.

Each human adult harbors an astonishing 60,000 miles of blood vessels— enough to wrap around the planet twice.

Keeping these hard-working vessels supple and open is the key not only to avoiding disease, but also to ensuring a long and healthy life.

The alternative—arteriosclerosis, or hardening of the arteries—can slowly and silently bring on cardiovascular disease (CVD), which can result in a heart attack, stroke, vision loss and cognitive decline. CVD is the leading cause of death in the U.S., killing one in four Americans,

When a disease is lifestyleinduced, the only thing that can reverse it is a dramatic change in diet and lifestyle.

We’ve seen over and over again that it works. ~Brenda Davis 16

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according to the U.S. Centers for Disease Control and Prevention (CDC). By 2035, nearly half the population—45 percent—is predicted to have some form of the disease.

“A hundred years ago, we were farming the back 40 with a team of horses, eating what we grew. Kids don’t get out and ride bikes; they’re playing video games and eating crap. There’s very little doubt how we got to this problem,” says John Osborne, M.D., director of cardiology at State of the Heart Cardiology, near Dallas.

Yet, the nation’s number one killer, which can fester for decades without symptoms, is largely preventable and reversible.

Only 15 percent of CVD is related to genetics; the rest is attributed to lifestyle, and the right choices can make all the difference. The key is to adopt heart-healthy habits before the body delivers a potentially fatal warning.

“The initial presentation of heart disease can be an acute catastrophic event that results in death in half the men and two-thirds of the women. That’s not treatable,” warns Osborne.

Know the Risk Factors

The first step toward cardiovascular health is awareness. Important indicators of CVD risk include: 4 High blood pressure (over 140/90) 4 High cholesterol (over 240 mg/dL) 4 High triglycerides (over 200 mg/dL) 4 High blood glucose (over 140 mg/dL) 4 Obesity (BMI over 30) 4 Inflammation (hsCRP test above 2 ml/dL) 4 Physical inactivity (less than 30 minutes a day) 4 Smoking or vaping (any at all) 4 Chronic stress 4 Loneliness

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The Lifeblood of Heart Health

Any of these factors can increase the risk of CVD, but possessing a cluster of the first five comprises a condition called metabolic syndrome, which significantly increases the potential for heart disease and Type 2 diabetes—itself a significant risk factor that can damage blood vessels, as well as the organs they support.

“While diabetes is the seventh-leading cause of death in the United States, this figure belies the fact that most people with diabetes die of heart disease, kidney failure and other complications,” says Brenda Davis, RD, of Alberta, Canada, author of Kick Diabetes Essentials: The Diet and Lifestyle Guide.

Metabolic syndrome, like CVD, has few obvious symptoms and is on the rise: Nearly one-third of adults in the U.S. have it, according to the CDC. The one distinct marker for the condition is an accumulation of fat around the waistline, characterized by a measurement of over 35 inches for women and 40 for men.

Take Action to Cut Risks

“When a disease is lifestyle-induced, the only thing that can reverse it is a dramatic change in diet and lifestyle,” says Davis. “We’ve seen over and over again that it works.”

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n Know the Numbers

CVD flies under the radar even though it’s increasingly common at younger ages. The Journal of the American Medical Association released a study in December 2019 stating that about one in four young adults in the U.S. have pre-diabetes, putting them at increased risk for Type 2 diabetes and CVD.

Lisa McDowell, director of clinical nutrition and wellness at St. Joseph’s Mercy Health System, in Ann Arbor, Michigan, and team dietitian for the Detroit Red Wings, works with elite athletes of all ages and notes that they more likely know their favorite player’s jersey number than their own health numbers. “Learn what your blood pressure is, know your body mass index, get your cholesterol levels and triglycerides and your [hemoglobin] A1C.

There’s not an excess of blueberries in the American diet; there’s an excess of relatively inexpensive, highly processed junk foods in large containers. ~Lisa McDowell Know these numbers early on and, if there’s a problem, fix it,” she advises.

While simple blood tests help monitor indicators for CVD, more sophisticated tests can be even more revealing. In 2018, the American College of Cardiology and the American Heart Association (AHA) jointly issued new guidelines for patients over age 50 to get a computerized tomography (CT) scan to determine their calcium score. The procedure checks for hardening of the arteries and predicts the risk of a 10year future cardiovascular event.

“This identifies people who have preclinical atherosclerosis, regardless of risk factors,” says Osborne. “It also helps people modify behaviors, because they are faced with a diagnosis.”

Yale R. Smith, a Melbourne, Florida, M.D., who specializes in metabolic and functional medicine, utilizes the U.S. Food & Drug Administration-approved protein unstable lesion signature (PULS) blood test. Recommended for patients in their 40s, it measures inflammatory biomarkers for the body’s immune system response to arterial injury and provides a chronological heart age and risk of a CVD event.

“If you can show someone the future, it’s a wake-up call to make lifestyle changes to increase longevity,” Smith says.

n Eat for Heart Health

Perhaps the single most important change that people can make is diet.

“But a lot of people don’t want lifestyle medicine—they’d rather take a statin with their Big Mac,” says McDowell.

Preventing or reversing CVD requires diligence, but it’s largely about eating real, whole food—and mostly plants.

This means avoiding processed foods and consuming less salt, trans fats, saturated fat and cholesterol; and more fruits, vegetables, whole grains, nuts and seeds.

“There’s not an excess of blueberries in the American diet; there’s an excess of relatively inexpensive, highly processed junk foods in large containers,” says McDowell. Overcoming the urge to grab fast and easy foods requires education.

“Everyone needs to learn how to read a food label and avoid foods linked to vascular disease,” she adds.

Vegans have healthier cholesterol levels in their blood compared to vegetarians, which in turn have better levels than meateaters. Study-verified diets that lower CVD indicators also include the Mediterranean diet, as well as two developed by the National Heart, Lung, and Blood Institute: the Dietary Approaches to Stop Hypertension (DASH) diet and the Therapeutic Lifestyle Changes (TLC) diet, which also addresses exercise and weight control.

“I don’t believe that one diet fits everybody, but there’s a preponderance of evidence that the more plant compounds you get, the better off you are,” says McDowell.

Some Cardiovascular Boosters

4 Leafy greens flush out excess sodium and magnesium, and reduce inflammation.

4 Berries improve circulation by boosting nitric oxide, which expands blood vessels.

4 Pomegranate juice lowers blood pressure and reduces plaque formation.

4 Walnuts, peanuts and almonds lower LDL, the “bad cholesterol”.

4 Oily fish, chia and flax seeds with omega-3 fatty acids lower triglycerides.

4 Soy with anti-inflammatory isoflavones helps dilate blood vessels. “We could eat tofu, tempeh, miso, edamame, soy beans or even organic soy ‘veggie meats’ in place of red meat,” says Davis.

4 Yogurt, kefir and other fermented probiotic dairy products help improve glycemic control, blood lipids, cholesterol and blood pressure.

4 Supplements can be very helpful: Red yeast rice extract, much like a statin, significantly lowers total cholesterol and LDL. February 2020

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n Move It

Sitting all day and then briefly exercising doesn’t provide the same benefit as moving periodically throughout the day.

Take more frequent breaks from sitting, get up to move around for a couple of minutes every 30 minutes.

Exercise strengthens the endothelium, the innermost of an artery’s three layers, and produces nitric oxide, which helps

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keep arteries open and healthy. Getting the blood moving lowers cholesterol and blood pressure, and increases oxygen and nutrients to the body.

Exercising outdoors provides additional benefits. Research from the Barcelona Institute for Global Health found that exposure to green spaces helped prevent metabolic syndrome.

n Stress Less, Socialize More

Spending even 20 minutes outdoors in nature can do wonders for high blood pressure and cortisol levels, studies show.

Walking or talking with a friend deepens social engagement, a key factor in lowering CVD risk: “Having the right tribe is crucial,” says McDowell. “If you’re with people who support you and make you laugh, you feel less stress.”

Walking a dog outdoors gets three cardiovascular pluses—exercise, nature and

sociability, as dogs tend to be tail-wagging ice-breakers. Further, merely stroking a pet lowers blood pressure.

Apps like Headspace and Insight Timer make it easy to do meditation, which studies suggest may reduce overall CVD risk.

n Don’t Smoke

Not starting to smoke or vape at all is ideal for cardiovascular health, but quitting allows the body to begin to heal, reducing the risk of coronary heart disease after one year by 50 percent, reports the AHA; 14 years later, the risk is the same as a non-smoker’s.

“It’s not intuitively easy to make healthy decisions,” says McDowell. “We have to learn how to make good choices.”

Julie Peterson writes from rural Wisconsin.

Connect at JuliePeterson2222@gmail.com.

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4 Coenzyme Q10, a powerful antioxidant, lowers blood pressure and combats the side effects of statins.

4 Omega-3s in fish oil supplements reduce heart risk in healthy people and those already diagnosed with CVD risk.

4 Nicotinamide riboside improves blood pressure and arterial health in those with mild hypertension.

4 Garlic, fresh or in capsules, can lower cholesterol and blood pressure.

VITAL STEPS The Path to Vascular Fitness

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by Marlaina Donato

t is well-known that exercise combats cardiovascular disease by balancing blood pressure and managing blood sugar, but aerobic exercise, not resistance training, takes the prize for keeping the body’s thousands of miles of blood vessels more supple. A 2017 study published in the journal Medicine & Science in Sports & Exercise shows that all-extremity exercise like brisk walking improves arterial flexibility in older individuals; even those with a sedentary history.

Moving the body regularly also lowers stress hormones like cortisol that can ignite damaging vascular inflammation. A West Virginia University study presented at the 2016 Experimental Biology meeting in San Diego showed that aerobic exercise fosters healthy blood vessels in rats exposed to chronic stress.

Combining aerobic exercise with good diet and paying attention to triglyceride levels all help to keep us young from the inside-out.

Step It Up

According to a 2015 study by the University of Missouri School of Medicine published in Experimental Physiology, walking just 10 minutes after prolonged sitting can restore blood flow in the legs and improve impaired vascular function.

Results like these are another reason to get up and move. Walking, running, swimming, cycling, jumping rope and playing tennis are all excellent options. “For blood vessel flexibility, any sort of sustained aerobic exercise helps.

Find something you enjoy so that you’ll keep doing it in the long term,” says Alex Hutchinson, New York Times bestselling author of Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise. The Toronto-based, Outside magazine science columnist underscores that treadmills and walking outside foster equal benefits by increasing the heart rate.

The American Heart Association recommends 150 minutes per week of moderate aerobic exercise. Dr. Regina Druz, a board-certified cardiologist and medical director of the Integrative Cardiology Center of Long Island, explains, “This translates into 30 minutes a day, five times a week. A specific exercise program may be helpful for those with a medical condition, but for overall vascular health, any physical activity like walking or taking the stairs will do.” Druz also highlights the role of nitric oxide: “One of the most studied mediators of vascular health is [nitric oxide], which makes arteries flexible.”

Research findings published in 2018 in the journal Hypertension spotlight the correlation between the number of daily steps and arterial plasticity through a technique called pulse wave velocity, which measures how fast blood travels from the

heart to the feet. The evidence suggests that 1,000 extra steps a day foster significant vascular improvement.

Judy Heller, a walking coach and founder of Wonders of Walking, a fitness program in Portland, Oregon, concurs: “Moving throughout the day, not just once a day, is most important.” Heller is a firm believer in consistency. “My aunt lived to 107 and remained in her three-story house.

Her words to me were, ‘Judy, don’t ever stop walking.’ Small changes yield greater rewards over time. We’re meant to move.”

Superfoods and Supplements

Nitric oxide, responsible for the dilation and contraction of blood vessels, is produced by exercising and helps to protect the smooth interior lining of the arteries from excessive plaque accumulation. Adding nitric oxide-boosting foods to an already healthy diet can give us an extra edge over vascular conditions like stroke and peripheral artery disease. “Beets, arugula, spinach and rhubarb are all good sources of dietary nitrate.

They’re not miracle supplements, but if you make these foods a regular part of your diet, you’ll have a positive effect on your arteries,” says Hutchinson.

Research by Florida State University published in the Journal of the Academy of Nutrition and Dietetics reveals that a one-cup daily serving of blueberries helps to protect the arteries from stiffness. Watermelon, rich in the nonessential amino acid L-citrulline, also packs a nitric oxide punch.

Full-spectrum vitamin E is another good option, especially for addressing peripheral artery disease and reducing serum triglyceride levels that are often seen as secondary to “bad” cholesterol levels, but which low levels are vital to cardiovascular health.

Druz cautions against using supplements as substitutes for healthy nutrition and exercise, and underscores the importance of dialing down stress, “I advise my patients to build stress resiliency, which involves recognizing and practicing stress response. This, along with nutrition and consistent exercise, will lower inflammation and help build stress resiliency.”

Marlaina Donato is an author and composer.

Connect at AutumnEmbersMusic.com.

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fit body

~Julia Steinberger

GOOD HEARTS START YOUNG

Boosting Kids’ Cardiovascular Health

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by Ronica A. O’Hara

e don’t often think of children as having cardiovascular problems, but evidence is mounting that many youngsters today—because of scant exercise, poor eating habits and excessive screen time—are on track to experiencing serious heart and circulatory problems later in life.

“Instead of taking a wait-and-see approach by treating disease later in adulthood, we should help children maintain the standards of ideal cardiovascular health that most children are born with,”

reports Julia Steinberger, M.D., director of pediatric cardiology at the University of Minnesota Medical School, in Minneapolis, and lead author of a 2016 scientific statement on children’s cardiovascular health from the American Heart Association (AHA).

In a March 2019 update, the AHA noted that fewer than 1 percent of children meet all seven criteria, or metrics, for ideal cardiovascular health; half of all children meet merely half the measures, which include physical activity, healthy

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eating, not smoking, attaining ideal body mass index (BMI), total cholesterol, blood pressure and glucose readings.

Poor metrics in a child are linked to such adverse outcomes as heart attacks, heart failure and stroke in adulthood, advises Elaine Urbina, M.D., director of preventive cardiology at Cincinnati Children’s Hospital Medical Center, adding that poor metrics in teens are linked to fatty build-up in the neck arteries and arterial stiff ness later in life.

But starting in utero, crucial strategies can promote strong cardiovascular systems in kids. Children born to mothers with low vitamin D levels have about a 60 percent higher risk of elevated systolic blood pressure between ages 6 and 18, reports a Boston Medical Center study in the journal Hypertension; vitamin D supplementation during pregnancy may head that off. Other important strategies include:

Get them moving. Children should

be physically active at least 60 minutes a day, the AHA recommends, but among kids 6 to 11, only half of the boys and a third of the girls meet that guideline; by ages 16 to 19, merely one in 10 boys and one in 20 girls do. A review of 50 fitness studies in 28 countries involving 25 million children concluded that American kids today are about a minute and a half slower running a mile than their peers 30 years ago.

“Aerobic exercises like running, swimming and cycling use the big muscles of the body and are excellent ways of stressing and strengthening the heart and lungs,” says study author Grant Tomkinson, Ph.D., professor of education, health and behavior

BlurryMe/ Shutterstock.com

Instead of taking a wait-and-see approach by treating disease later in adulthood, we should help children maintain the standards of ideal cardiovascular health that most children are born with.

healthy kids

studies at the University of North Dakota. Even simply walking to school in the morning for 10 minutes reduces stress in kids and curbs heart rate and blood pressure increases, a University of Buffalo study found.

S-F/ Shutterstock.com

Feed them well. About 91 percent of U.S. children

have what is classified as a “poor” diet that’s heavy in simple carbs like desserts and sugary drinks, the AHA reported. It recommends feeding kids a diet heavy in fruits, vegetables, fish and whole grains and low in sodium and sugary foods and drinks. A 2016 Centers for Disease Control and Prevention study of 2,142 children found that nine of 10 kids exceeded recommended sodium levels. A Cleveland Clinic study found that obese children eating a low-fat, plant-based vegan diet for four weeks began lowering their risk of heart disease by improving their weight, blood pressure, BMI, cholesterol levels and insulin sensitivity.

Don’t smoke or vape. The risk of a

child developing carotid plaque in adulthood was four times higher if one or both parents smoked without taking care to limit the child’s exposure; when they did take care, the risk was still almost two times higher, according

to an Australian study in the journal Circulation. Discouraging a teen from vaping is also critical to future health: New research from the University of Kansas School of Medicine shows that adults that vape are significantly more likely to have a heart attack, coronary artery disease and depression compared with those that don’t vape or use any tobacco products.

Restrict screen time. Australian 6-year-olds

that spent the most time in front of TVs, computers and video games had narrower arteries in the back of their eyes—a marker of future cardiovascular risk—reported a study in Arteriosclerosis, Thrombosis and Vascular. A study from Canada’s McMaster University found that kids with video game addictions sleep less, which in turn elevates blood pressure, lowers helpful HDL cholesterol and raises triglycerides.

Ronica A. O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

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Pain Relief for Pets Prolotherapy Gives Joints New Life

by Julie Peterson

B

rian Engler, Engler’s Prolotherapy offers an of Drexel Hill, veterinarian tried effective alternative to Pennsylvania, prolotherapy injection surgery in a significant treatments for Tadao’s was asked to provide hospice care for a senior number of partial ligament joint pain and he soon Akita. Tadao was tears or persistent joint became more comfortunderweight, weak, able and gradually pain issues. arthritic and had been more active. “By the ~Judith M. Shoemaker severely neglected. He time we completed the needed a place to live treatments, he was able out his remaining days in comfort. Even to get up and down with ease and started though Tadao was unstable with severely cruising around the kitchen looking for limited mobility, Engler believed that the old snacks on the counter,” says Engler. dog had more than a little life left in him.

Prolotherapy, short for proliferative

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therapy, isn’t just for dogs. Any animal with a joint can receive the regenerative injection therapy, which relieves pain by strengthening ligaments and tendons supporting the joint. It’s minimally invasive, involving the injection of a sugar solution directly into the affected area. The body’s inflammation response kicks in, resulting in regrowth of new fibers in ligaments and tendons.

Prolotherapy has been around a long time. It was used to treat lame animals around 1350 B.C. Back then, a hot poker was used to induce the inflammation response. In the 1930s, injection of an irritant solution at the site of the injury became the new method, and has since been shown in scientific studies to facilitate the repair and regrowth of connective tissue, ligaments, tendons, cartilage and other joint-stabilizing structures.

Modern prolotherapy has remained basically the same for the last 80 years, although the injected irritant solution is modified according to the veterinarian, the type of animal and the injury. Every vet uses a slightly different prolotherapy “cocktail”, which typically includes 50 percent dextrose and possibly several other ingredients the practitioner finds useful, such as saline, vitamin B12, lidocaine and homeopathic combinations. Some vets also offer platelet-rich plasma or stem cells in the injection mixture.

“Prolotherapy offers an effective alternative to surgery in a significant number of partial ligament tears or persistent joint pain issues,” says Judith M. Shoemaker, DVM, owner of Always Helpful Veterinary Services, in Nottingham, Pennsylvania. “It’s quite inexpensive and the success rate is very good. Many animals respond after just a few treatments.”

Shoemaker typically does prolotherapy treatments in three- to five-week intervals until the joint heals. She also looks to correct the underlying issues of the problem. “Joints don’t get torn up with normal movement,” she says.

Animals may have joint issues from falling, but other causes include overweight, long toenails or chiropractic issues. Prolotherapy stabilizes joints after an injury and achieves pain-free motion, but it’s only successful if the cause of the injury is remedied.

Antonio Gravante/Shutterstock.com

natural pet

Scarlett Lewis and pirtuss/Shutterstock.com

By the time we completed the treatments, he was able to get up and down with ease and started cruising around the kitchen looking for snacks on the counter.

inspiration

~Brian Engler

“Prolotherapy is a very important tool in integrative veterinary care, but it’s not a panacea, and it’s never a stand-alone treatment,” says Christin Finn, DVM, owner of the Canine Rehabilitation & Integrative Veterinary Center, in Kingston, Washington. “It’s part of a combination of integrative treatments based on what is best for your pet.”

The right balance of treatments to help an animal feel comfortable could include laser therapy, osteopathic manipulation, acupuncture, physical therapy, custom braces, prolotherapy or rest.

Using prolotherapy in conjunction with other posture-correcting and integrative therapies is a win for pets and their owners. Surgery is fraught with complications and expensive. When prolotherapy is used as part of a comprehensive treatment plan, animals can recover from injuries that may have been debilitating or even fatal.

Ivey Sumrell’s Irish sport horse recovered from a severe injury. At 8 years old, Johnny was bitten on the neck by a stallion. “His neck became unstable and he had severe problems walking,” says Sumrell, of Tryon, North Carolina.

“Ultrasound-guided prolotherapy was done three times to all of his neck joints.”

Johnny was able to be ridden and lived to be 22.

And Tadao, the dog that was expected to die in hospice care a year ago, is enjoying life. He’s now well-nourished and loved, and painlessly goes for walks and plays at the park. “Tadao is the poster child for what prolotherapy can do,” says Engler.

Julie Peterson writes about health and environmental issues. Reach her at JuliePeterson2222@gmail.com.

CHOOSING LOVE How to Cope With Fearful Times

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by Scarlett Lewis

t’s hard to make sense of some of the troubling things we see on TV and read about in the news. Our kids ask us, “Why are these things happening?” It’s an important question and it all comes down to two competing feelings: fear versus love.

When we see disturbing images such as school shootings or political opponents attacking one another, it cultivates anxiety, which is epidemic in our society.

When left untreated, it can lead to negative outcomes including substance abuse, depression, suicide and violence. Often, we look to those in perceived power to solve these issues. Perhaps what we haven’t considered is that these are not political issues; rather, they are issues of the heart and only we can solve them.

So we continue to see pain and suffering played out before us. We feel powerless and this feeds our unease. Our personal safety is a priority and external safety measures sometimes fail. If we don’t feel safe, nothing else matters. There is a solution.

The opposite of anxiety and fear is love.

When we examine the trajectory of most societal ills, there is often an arc of loneliness, depression, isolation and often abuse.

From a young age, we can learn to choose love as a thoughtful response to any situation. When we do this, we take back our personal power. We become part of the solution to the issues we see, and science tells us that others will do the same.

There is a formula for choosing love. It starts with courage. My son Jesse was a 6-year-old boy who stood up to the shooter that came into his first-grade classroom at Sandy Hook Elementary School and saved nine of his classmates’ lives before losing his own. We all have that courage within us: the courage to be kind, to speak our truth, to do the right thing.

We can only have one thought at a time, so we can shift our thinking by replacing a negative thought with a grateful one. Forgiving helps us to take back our personal power and is a gift we give ourselves. It is the foundation of healthy relationships that lead to greater happiness and connection in our lives. Compassion in action helps us step outside our own busyness, distraction and even pain to help others.

When we do this, we’re choosing love and helping to create a safer, more peaceful and loving world. When we model the practice of these character values as a thoughtful response for our children, they grow up to do the same.

Scarlett Lewis is the founder of the Jesse Lewis Choose Love Movement, a nonprofit organization whose mission is to ensure every child has access to social and emotional education and support. Connect with her at Info@JesseLewisChooseLove.org.

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Linda Carroll on Skills That Make Love Last

by Kajsa Nickels

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sychotherapist Linda Carroll was drawn into the dynamics of couples’ counseling three decades ago when she saw how in her own marriage, petty disagreements could turn into full-blown arguments with the potential for deep wounds. She and her husband Tim worked on their issues by attending workshops across the country, including Imago therapy and PAIRS (Practical Application of Intimate Relationship Skills), which were so effective that she developed a curriculum called Love Skills by combining those tools, her experience as a married person and counselor, personal training from consciousness pioneers and resources from ancient mythology and spiritual/religious traditions.

She has co-taught the course with her husband for more than 25 years. Her first book, Love Cycles: The Five Essential Stages of Everlasting Love, has been translated into several languages and details stages in romantic relationships. Her new book, Love Skills: The Key to Unlocking Lasting, Wholehearted Love, is a guide to developing a relationship toolkit.

What is the Love Cycles model?

It is based on the fact that feelings of love are seasonal. Like the seasons of the year, they are a natural progression of a relationship. If you understand the seasons, you 24

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can pass through them.

All relationships are teachers. If we allow them to teach us, we become free to love deeper and better.

What is the most difficult Love Cycles stage, and why?

Each stage has its own unique challenges.

For example, the first stage, the Merge, has a magic to it due to the chemical cocktail that floods your body when in the presence of your significant other. But this stage can be treacherous in that you can mistake your feelings for evidence that this is the “right” person for you. In the Power Struggle stage, feelings will have worn off and power struggles will start to show up. The third stage is Disillusionment.

Differences between both of you really start to show up at this time. The fourth stage is the Decision stage. At this point, many couples find themselves wanting out. The key to making it through this stage is to remember that this, too, shall pass and to commit to working it out. It’s important to realize that life is not about getting an A+ at all times. Sometimes, we need to accept that a C- is okay; and if you do need to leave a relationship, it is possible to do it in a wholehearted way at best—at the least, to minimize damage.

The fifth stage I call Wholehearted Love, a stage reached only through mindfulness and unconditional love. Because love has changing seasons, a couple will not stop at

the fifth stage forever, but getting back to this state will become easier and easier as time goes on.

What was your impetus for writing Love Skills?

I have been teaching the program for 25 years and drew from my almost 40 years as a couples therapist, many trainings all over the country and own life experiences in my relationship with my husband to compile the program. Most couples lack the skills to manage the troubles of life. There is a skill to every aspect of a relationship, especially in communication: listening, speaking, knowing when to speak and when to be silent.

Who is most likely to benefit?

The relationship you have with yourself is a core part of the Love Cycles model. If you do not have a good relationship with yourself, you cannot have a solid and meaningful relationship with another person. This is a couples’ book, although it can also be gone through by a single person if the partner is not interested in it. What I tell people is that you can only work on your part. If the other person doesn’t want to buy in or isn’t wholeheartedly on board—or at least partially willing—there is nothing that you can do about it. You need to be able to be okay and confident in yourself. You cannot change another person, but you can always change yourself.

What is one of the most important pieces of advice you have for couples?

I hope that couples come to realize that feelings of love are like clouds, always changing. A good relationship requires a skill set, which we practice whatever the feelings are. We are not born knowing how to love skillfully, but this skill set can be learned by anyone and will make you able to listen better and appreciate each other more.

Kajsa Nickels is a freelance author who resides in northeastern Pennsylvania.

Connect at FidelEterna45@gmail.com.

photo by Le Studio NYC

wise words

calendar of events NOTE: All calendar events must be received by the 10th of the month and adhere to our guidelines. Review guidelines for submissions at NAPhilly.com or email Publisher@NAPhilly.com for more information.

SATURDAY, FEBRUARY 1

Schuylkill Saturday: Nature Exploration for Families – 10:30-11:30am. Discover the beauty and wonder of nature in this free weekly program where we explore and learn about our forests and the creatures that call it home. Gather in the visitor center before hitting the trails for guided exploration. Each week explores a different theme. All ages.

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

Winterfest for Wildlife: A Fundraiser for the Wildlife Clinic – Noon-4pm. Join for a day of wildlife-themed fun: face-painting, nature crafts, winter wildlife hikes, and talks on both urban wildlife and how animals survive winter. The event supports the Wildlife Clinic, visit website for wish list. A limited number of time-stamped tickets for behindthe-scenes tours of the clinic will be available on a first-come, first-served basis. $5-$10. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215482-7300. Info: SchuylkillCenter.org.

Seed Swap – 1pm. Share your favorite seeds and stories at this free event open to gardeners, seed keepers, and heirloom enthusiasts of all levels.

Bring your own seed, plant starts and plant cuttings for your favorite cooking greens, beans, grains, root vegetables and culinary herbs to share. Heim Center for Cultural and Civic Engagement at Parkway Central Library, 1901 Vine St, Philadelphia. 215686-5322. FreeLibrary.org.

Urban Medicine Cabinet – 1pm. With Nyambi Royster. Make and take home your own tinctures, salves and syrups using native wild plants such as plantain herb, yarrow herb, and elderberry and learn more deeply about ceremonial healing practices that, like the ones in Tommy Orange’s novel There There, “come from a long way back.” Queen Memorial Library, 1201 S 23rd St, Philadelphia.

215-685-1899. FreeLibrary.org.

SUNDAY, FEBRUARY 2 Forest Restoration Tour – 10-10:45am. Enjoy a leisurely Groundhog Day stroll of the recently planted Urban Forest Restoration project Luke

Urban Medicine Cabinet – 4:30pm. With Nyambi Royster. See February 1 listing. Fumo Family Library, 2437 S Broad St, Philadelphia. 215-685-1758.

FreeLibrary.org.

215 Drumming Community – 5:30pm. See February 4 listing. Wynnefield Library, 5325 Overbrook Ave, Philadelphia. FreeLibrary.org.

Getaway at the Greenhouse – Feb 1-16. An indoor winter getaway at the Fairmount Park Horticulture Center hosted by Philadelphia Parks & Recreation and Fairmount Park Conservancy in partnership with Constellation Culinary Group. Beat the winter blues by escaping into this green oasis while enjoying live music, Jungle Rock Recess, cocktails and a cash bar, a giant sandbox, games and food truck vendors. Free admission. 100 N Horticultural Dr, Philadelphia. RSVP/tickets: MyPhillyPark.org.

Chinese New Year Celebration Spring Festival: Year of the Rat – 10am-12:30pm: tea ceremony and flower arrangement; 1-3:30pm: music, dance and martial arts performances. Experience the famed Lion Dance, martial arts, folk music, Chinese opera, and the dances of different ethnic groups throughout China. A tea ceremony and flower arrangement show will highlight the beauty and harmony of cultural exchanges and collaborations. Parkway Central Library, 1901 Vine St, Philadelphia. 215686-5322. FreeLibrary.org.

West Oak Lane Library, 2000 E Washington Ln, Philadelphia. 215-685-2843. FreeLibrary.org.

There There: Connecting Through Art Workshop – 6pm. All ages are welcome for an evening of creativity, creation and reflection on the One Book, One Philadelphia 2020 selection There There, using play and a broad assortment of art supplies. Church of the Holy Trinity, 1904 Walnut St, Philadelphia.

FreeLibrary.org.

Rhodes, project manager. Explore Michaux Grove, a pollinator garden, a food forest, Shofuso (outside) and Pavilion in the Trees. After the walk, warm up and enjoy food and refreshments (pay as you go) at Getaway at the Greenhouse. Fairmount Park Horticulture Center, 100 N Horticulture Dr, Philadelphia. MyPhillyPark.org.

Yoga in the Greenhouse – 1-2:30pm. 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.

TUESDAY, FEBRUARY 4 215 Drumming Community – 4pm. All ages are invited to learn or brush up on the basic techniques of playing percussion instruments in a group setting. Learn the histories and purposes of a variety of drum and percussion instruments from different musical traditions. Led by Ali Richardson; inspired by the 2020 One Book, One Philadelphia selection, There There, by Tommy Orange. Oak Lane Library, 6614 N 12th St, Philadelphia. 215-6852848. FreeLibrary.org.

Club Keto – 7pm. An open house and support group to discuss the current keto craze, low carbs, why fat is good, and why it may be your ticket to better overall health. Free; space is limited. Advanced Chiropractic Services, 4245 Pechin St, Philadelphia.

Reservations required: 215-483-3661. AdvancedChiroRox.com.

WEDNESDAY, FEBRUARY 5 Celebrate the Chinese New Year: Year of the Rat – 12:30pm. The Holy Redeemer School students will perform the traditional Lion Dance with drummers to chase away evil spirits and usher in a year of good luck. Jennifer Chang, Chief of Central Public Services Division, will regale the audience with captivating Chinese folkloric tales. Independence Library, 18 S 7th St, Philadelphia. 215-685-1633.

Heart Healthy Cooking Series – 1pm. February is American Heart Health Month and Chef Char will host a plant-based cooking series for heart health.

Learn new recipes and simple cooking modifications that are both nourishing and delicious. South Philadelphia Library, 1700 S Broad St. RSVP: 215-685-1866. FreeLibary.org.

African Drumming for Families – 4pm. Children will have an opportunity to try out African drums.

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#)

FRIDAY, FEBRUARY 7 Healthy Cooking and Nutrition Class – 2pm. Educators from The Food Trust will share healthy low cost recipes, nutrition tips and giveaways. Lucien E. Blackwell West Philadelphia Regional Library, 125 S 52nd St. Info: Chalise: cSaunders@TheFoodTrust.org. FreeLibrary.org.

SATURDAY, FEBRUARY 8 Usui Reiki Ryoho Level I – Feb 8-9. Known as the ‘beginning teachings”, start your personal journey to self-healing. Derived from the Eastern style with an emphasis on deepening your spirituality, delve into meditative practices; understand your role as a practitioner, the principles of reiki and the history.

Attendees will receive a manual and copy of The Japanese Art of Reiki $300. Philadelphia. 610-5879005. Info: The-Wellness-Suite.net/events.

Schuylkill Saturday: Nature Exploration for Families – 10:30-11:30am. Discover the beauty and wonder of nature in this free weekly program to explore and learn about the forests and the creatures that call it home. Gather in the visitor center before hitting the trails for guided exploration. Each week explores a different theme. All ages. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215482-7300. Register: SchuylkillCenter.org.

Urban Medicine Cabinet – 1:30pm. See February 1 listing. Lillian Marrero Library, 601 W Lehigh Ave, Philadelphia. 215-685-9794.

FreeLibrary.org.

215 Drumming Community – 2pm. See February 4 listing. Logan Library, 1333 Wagner Ave, Philadelphia. 215-685-9156. FreeLibrary.org.

SUNDAY, FEBRUARY 9 Yoga in the Greenhouse – 1-2:30pm. 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.

Spirituality & Diversity in Community Gathering –12:30-2pm. Presenter: Eloise Prescott, Acupuncturist. Inner Somatics/Sourced Solutions, W Walnut Ln, Philadelphia. Info: 267-401-0477 or LivingLessonsLibrary@gmail.com

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your body. Venture outside in the dead of winter for a journey through your insides. Takes place both outside and inside, and the audience will be moving throughout. Some provisions for warmth will be provided, and layers are encouraged. Free.

Bartram’s Garden, 5400 Lindbergh Blvd, Philadelphia. Info: JillianJetton@gmail.com. Must RSVP: BartramsGarden.org.

TUESDAY, FEBRUARY 11 BAE Cafe: Breastfeeding Awareness and Empowerment – 5pm. With Jabina Coleman, LSW, MSW, IBCLC. Meet up with other breastfeeding parents; receive the latest breastfeeding information from a breastfeeding expert. Babies welcome.

Kingsessing Library, 1201 S 51st St, Philadelphia.

215-685-2690. FreeLibrary.org.

WEDNESDAY, FEBRUARY 19

WEDNESDAY, FEBRUARY 12 Heart Healthy Cooking Class – 1pm. February is American Heart Health Month and Chef Char will host a plant-based cooking series to promote heart health. Learn new recipes and simple cooking modifications that are both nourishing and delicious.

RSVP! South Philadelphia Library, 1700 S Broad St, Philadelphia. 215-685-1866. FreeLibrary.org.

215 Drumming Community – 4pm. See February 4 listing. Richmond Library, 2987 Almond St, Philadelphia. 215-685-9992. FreeLibrary.org.

Healthy Foods are Tasty – 4pm. 2nd Wed. For children ages 8 and up, caregivers welcome. Learn about nutrition and healthy food from a registered dietician. Create a healthy snack. Frankford Library, 4634 Frankford Ave, Philadelphia. 215-685-1473.

FreeLibrary.org.

THURSDAY, FEBRUARY 13 215 Drumming Community – 4pm. See February 4 listing. Kensington Library, 104 West Dauphin St, Philadelphia. FreeLibrary.org.

Teen Wellness: Social Media – 4pm. With Samira Ford, Coordinator of College Readiness at On Track to Post-Secondary Education Uncommon Individual Foundation. Students will learn the importance of being mindful of their online activity and the responsibility they hold in aligning who they are offline with who they are online; and how to repurpose their use of social media for their own personal growth and overall benefit. McPherson Square Library, 601 E Indiana Ave, Philadelphia. 215-685-9995.

FreeLibary.org.

mothers and women. Casual dress. Snacks and beverages offered; BYO lunch. $375/person. Inner Somatics Sourced Solutions, 5740 Wissahickon Ave, Philadelphia. 267-401-0477.

Heart Healthy Cooking Series – 2pm. February is American Heart Health Month and Chef Char will host a plant-based cooking series for heart health.

Learn new recipes and simple cooking modifications that are both nourishing and delicious. Lucien E. Blackwell West Philadelphia Regional Library, 125 S 52nd St. Info: Chalise: cSaunders@TheFoodTrust.org. FreeLibary.org.

SATURDAY, FEBRUARY 15 Restoration Volunteer Workday – 10am-noon.

Help improve the health and biodiversity of the forest while getting to know the property, connect with nature and make new friends. On workdays, volunteers will remove invasive plants and help to improve the trails. Recommended attendees wear long pants, sturdy boots, and a sense of fellowship.

Gloves, tools, instruction, and snacks provided.

Bring your own water bottle. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215482-7300. Register: SchuylkillCenter.org.

FRIDAY, FEBRUARY 14

215 Drumming Community – 1pm. See February 4 listing. Andorra Library, 705 E Cathedral Rd, Philadelphia. 215-685-2552. FreeLibrary.org.

Healing Paradigms and Energy Templates Living in Your Body Workshop – Feb 14-16. 10am6pm. International facilitator, Anaiis Salles, invites women and men who are ‘woke’ to step out of line and step on to a freedom ladder that aligns their soul-self with DNA. The workshop intention arises from a center space within a circle of living energy: energy-fluent and soulful facilitation focus on the challenges of being in situation-ship with difficult

Winter Wellness Basics: Centering Our Selves, Our Earth, Our Ancestors – 1pm. The darkest and coldest months of the year are hard for everyone.

Explore ancestral practices, local herbs and plants native to Philadelphia and grown in North Philly.

Participants are invited to create their own rituals around light and healing in winter. Cecil B. Moore Library, 2320 Cecil B. Moore Ave, Philadelphia.

215-685-2766. FreeLibrary.org.

Natural Awakenings magazine is now available at

Heat Wave – 4-5:30pm. Practice listening to your body. Venture outside in the dead of winter for a journey through your insides. Takes place both outside and inside, and the audience will be moving throughout. Some provisions for warmth will be provided, and layers are encouraged. Free.

Bartram’s Garden, 5400 Lindbergh Blvd, Philadelphia. Info: JillianJetton@gmail.com. Must RSVP: BartramsGarden.org.

SUNDAY, FEBRUARY 16

8208 Germantown Ave, #18, Philadelphia, PA 19118 26

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Yoga in the Greenhouse – 1-2:30pm. 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.

Heat Wave – 4-5:30pm. Practice listening to

Heart Healthy Cooking Class – 1pm. February is American Heart Health Month and Chef Char will host a plant-based cooking series to promote heart health. Learn new recipes and simple cooking modifications that are both nourishing and delicious.

South Philadelphia Library, 1700 S Broad St. RSVP: 215-685-1866. FreeLibrary.org.

THURSDAY, FEBRUARY 20 Urban Medicine Cabinet – 4pm. See February 1 listing. Paschalville Library, 6942 Woodland Ave, Philadelphia. 215-685-2662. FreeLibrary.org.

Better Health from Fork to Finish – 7pm. Are the foods you’re eating making you sick? An informative evening discussion of allergies, sensitivities, what’s the difference, the various ways they can affect your health. Inflammation, immune system including autoimmune conditions and gut related issues will be discussed, plus treatment options.

Free. Advanced Chiropractic Services 4245 Pechin St, Philadelphia. Reservations required: 215-4833661. AdvancedChiroRox.com.

SATURDAY, FEBRUARY 22 Wissahickon Hike – 10am-1pm. With Brad Maule.

Enjoy unique hikes through exciting parts of the Wissahickon Valley Park. This hike sews together geography, industrial history, mystic monks, Norman Rockwell, and a park that doesn’t exist yet with the same thread. There are some challenging hills; wear sturdy shoes and come ready to hit the trail. $15/nonmembers, members/free. Wissahickon Transportation Center, 4900 Ridge Ave, Philadelphia. MyPhillyPark.org.

Schuylkill Saturday: Nature Exploration for Families – 10:30-11:30am. Discover the beauty and wonder of nature in this free weekly program to explore and learn about the forests and the creatures that call it home. Gather in the visitor center before hitting the trails for guided exploration. Each week explores a different theme. All ages. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215482-7300. Register: SchuylkillCenter.org.

Urban Medicine Cabinet – 4pm. See Febr u a r y 1 l i s t i n g . C h e s t n u t H i l l L i b r a r y, 8711 Germantown Ave, Philadelphia. 215- 6859290. FreeLibrary.org.

MONDAY, FEBRUARY 24 215 Drumming Community – 6:15pm. See February 4 listing. Fox Chase Library, 501 Rhawn St, Philadelphia. 215-685-0547. FreeLibrary.org.

TUESDAY, FEBRUARY 25 BAE Cafe: Breastfeeding Awareness and Empowerment – 5pm. With Jabina Coleman, LSW, MSW, IBCLC. Meet up with other breastfeeding parents; receive the latest breastfeeding information from a breastfeeding expert. Babies welcome.

Kingsessing Library, 1201 S 51st St, Philadelphia.

215-685-2690. FreeLibrary.org.

ongoing events NOTE: All calendar events must be received by the 10th of the month and adhere to our guidelines. Review guidelines for submissions at NAPhilly.com or email Publisher@NAPhilly.com for more information.

daily WEDNESDAY, FEBRUARY 26 Heart Healthy Cooking Class – 1pm. February is American Heart Health Month and Chef Char will host a plant-based cooking series to promote heart health. Learn new recipes and simple cooking modifications that are both nourishing and delicious.

South Philadelphia Library, 1700 S Broad St. RSVP: 215-685-1866. FreeLibrary.org.

Urban Medicine Cabinet – 6:30pm. See February 1 listing. Northeast Regional Library, 2228 Cottman Ave, Philadelphia. 215-685-0522.

FreeLibrary.org.

SATURDAY, FEBRUARY 29 Usui Reiki Ryoho Level II – Feb 29-Mar 1.

Deepen your spiritual connections and prepare to provide reiki services to others. Delve deeper into your spiritual center while learning how to connect and conduct a distance reiki session. Learn the symbols of the Okuden level putting on the oath as a reiki practitioner. Prerequisite: Reiki I (any lineage); reading of The Japanese Art of Reiki. $300. Philadelphia. 610-587-9005. Info: The-Wellness-Suite.net/events.

Wellness Saturday: Yoga in the Greenhouse – 9:30-10:30am. Yoga allows us to focus on our body and mind while improving core strength and flexibility. This month’s beginner yoga class will take place in the greenhouse led by local yoga instructor Kelly Miller. Bring a yoga mat in addition to your walking shoes. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215-4827300. SchuylkillCenter.org.

plan ahead SATURDAY, APRIL 4 Youth Climate Action Summit – 8:30am-3pm. While our world continues to change at an unprecedented rate, legislators have all but halted action on climate change, paving the way for the larger-than-life youth climate activists that have emerged in the last decade. From 16-year-old Time Person of the Year Greta Thunberg who has inspired Fridays for Future movements across the world to Indigenous youth water protectors at Standing Rock to the increasingly influential Sunrise Movement – it has become apparent that those who are speaking the loudest on the frontlines of this fight are those with the most at stake – our youth. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215482-7300. SchuylkillCenter.org/blog/event/youthclimate-action-summit.

SATURDAY, NOVEMBER 14 2020 Philly Bike Expo – Nov 14-15. Artisans, activists, alternatives. 2020 exhibitor registration is now open. PA Convention Center, 1101 Arch St, Philadelphia. PhillyBikeExpo.com.

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 N 21st St, Philadelphia. 215-448-1200 or GuestServices@ fi.edu.

Parks on Tap – Wed-Sun. Follow this traveling community beer garden to different locations in Philly’s parks each week throughout the spring and summer. A portion of the proceeds goes back to the parks. Location rotates each week. Schedule: MyPhillyPark.org.

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

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.

monday Fit Possibilities – 9-9:45am. Functional fitness group exercise class for men and women 55 and over to improve strength, balance, agility, promote weight loss and improve brain function. Grace Episcopal Epiphany Church, 224 E Gowen Ave, Philadelphia. Info: 267-779-7948 or LetsGo@ TransformUrLifeToday.com. TransformUrLifeToday.com.

Stretch 4 Life – 10-11am. Soulful flexibility group fitness classes for men and women 55 and over to improve leisure lifestyle and lengthen the lifespan.

Bring a mat. Grace Episcopal Epiphany Church,

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wednesday

224 E Gowen Ave, Philadelphia. Info: 267-7797948 or LetsGo@TransformUrLifeToday.com.

TransformUrLifeToday.com.

Fit Possibilities – 9-9:45am. Functional fitness group exercise class for men and women 55 and over to improve strength, balance, agility, promote weight loss and improve brain function. New Covenant Church of Philadelphia, 7500 Germantown Ave. Info: 267-779-7948 or LetsGo@TransformUrLifeToday.com. TransformUrLifeToday.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.

New Baby Meetup – 12:30-2pm. This informal group is designed for new moms and babies to meet and share with one another about the beautiful, and often times challenging, transition into parenthood.

Free. 4501-4503 Baltimore Ave, Philadelphia.

TheNestingHouse.net.

Practice, Study and Sangha: An Informal Gathering – 6-8pm. A social gathering, meditation practice and study/discussion for meditation practitioners of all levels. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-5686070. Philadelphia.Shambhala.org.

La Leche League – 7pm. 3rd Mon. Providing support, encouragement, information and education to parents who choose to breastfeed. Private home.

Info: lllOfEasternPA.org.

tuesday Chair Yoga Fellowship – 8:30-9:45am. Ongoing classes for keeping the body youthful through mindful stretching on the mat and chair. Spend time meditating on scripture and practice with gratitude.

Reformation Lutheran Church, 1215 Vernon Rd, Philadelphia.

Yoga and Meditation – 9-11am. Indoor/outdoor yoga and meditation classes in the garden open to the public and free of charge courtesy of Southwest Philadelphia’s Family Practice and Counseling Network Health Annex. Bartram’s Garden. Eastwick Pavilion, 5400 Lindbergh Blvd, Philadelphia.

Preregister: BartramsGarden.org.

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.

Natural Awakenings Reader Testimonial I just wanted to send this email to let you know how this magazine motivated me to focus more on self care. Lately I have been slacking off on taking care of me. I read a few articles from the magazine and also got a few resources. I look forward to reading more issues.

Thank You. ~J.P. 28

Philadelphia, PA

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Stretch 4 Life – 10-11am. Soulful flexibility group fitness classes for men and women 55 and over to improve leisure lifestyle and lengthen the lifespan.

Bring a mat. New Covenant Church of Philadelphia, 7500 Germantown Ave. Info: 267-779-7948 or LetsGo@TransformUrLifeToday.com. TransformUrLifeToday.com.

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.

Tonic 4 Life – 5:30-6:30pm. A strength training and endurance class designed to speed up weight loss and condition the whole body for men and women 55 and over. Bring a mat and extra water.

The New Covenant of Philadelphia Church Campus, Grannum Bldg, Rm A1. Info: 267-779-7948 or LetsGo@TransformUrLifeToday.com. TransformUrLifeToday.com.

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.

Tuesdays Grief – In This Moment – 6:30pm. A group that offers Support 7 Techniquest for coping with the grief process. $20/session or $100/6 sessions. 2801 Island Ave, Ste 13, Philadelphia.

Register: 484-347-1490. SEPhillyCounseling. weebly.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 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.

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.

Healthy Foods are Tasty – 4pm. 2nd Wed. For children ages 8 and up, caregivers welcome. Learn about nutrition and healthy food from a registered dietician. Create a healthy snack. Frankford Library, 4634 Frankford Ave, Philadelphia. 215-685-1473.

FreeLibrary.org.

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#) 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.

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

on scripture and practice with gratitude. Reformation Lutheran Church, 1215 Vernon Rd, Philadelphia.

New Parent’s Support Group – 12:30-1:30pm.

Last Thur. All are welcome. $5/donation/family.

Lilypad in South Philly, 1234 S Broad St. BlossomingBelliesBirth.com.

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

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.

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.

Earth Stewards – 7-9pm. Learn to work collaboratively on earth projects as a group. Discover your unique connections to specific aspects of earth and nature; how to increase your ‘sensing’ and communication with devas, animals, insects, trees, rocks, etc; how to transmit energetics for your benefit, those around you and the earth. $180/4-classes.

Cherry Hill, NJ. Andrea Regal: 856-904-5566.

HealersUniverse.com Practical Magic – 7-9pm. What the ancients called magic, we now call science, when blended can be utilized to construct the world we desire personally and globally. Learn your unique way of creating; how to cooperate with earth law and in collaboration with architectural devas and the hidden folk to create the ‘soil-less garden’ of a project related to job, home, dreams! $180/4-classes. Cherry Hill, NJ. Andrea Regal: 856-904-5566. HealersUniverse.com.

thursday Healing for the Healer – Learn how to hold your footing on the path of a ‘sensitive’ in the wellness profession; work with structures within the energy field developing stability and balance; how to work with clients’ energy field for mutual benefit avoiding the drain or overpowering of energy patterns; how to modify, transform your field for optimal results in your specialty. $180/4-classes. Cherry Hill, NJ. Andrea Regal: 856-904-5566. HealersUniverse.com.

You are All That and More! – Journey through the human energy field, a dynamic, energy-consciousness system. Discover how you can harness this powerful instrument to bring greater harmony and ease into your day to day life; experience subtle energy; awaken and heighten your intuitive abilities.

Home practices for clearing, balancing and aligning. $180/4-classes. Cherry Hill, NJ. Andrea Regal: 856-904-5566. HealersUniverse.com.

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

Tonic 4 Life – 5:30-6:30pm. A strength training and endurance class designed to speed up weight loss and condition the whole body for men and women 55 and over. Bring a mat and extra water.

The New Covenant of Philadelphia Church Campus, Grannum Bldg, Rm A1. Info: 267-779-7948 or LetsGo@TransformUrLifeToday.com. TransformUrLifeToday.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.

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.

friday Fit Possibilities – 10-11am. Functional fitness group exercise class for men and women 55 and over to improve strength, balance, agility, promote weight loss and improve brain function. Grace Episcopal Epiphany Church, 224 E Gowen Ave, Philadelphia.

Info: 267-779-7948 or LetsGo@TransformUrLifeToday.com. TransformUrLifeToday.com.

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.

saturday Vinyasa Yoga – 8am. With Chris Czopek. Prana, asana and meditation for all levels. Beginners welcomed. Relax Therapy Spa, 7151 Germantown Ave, Philadelphia. 866-776-3034.

Bird Walks – 8-9am. 1st & 3rd Sat. Join our naturalists for a guided bird walk around the property.

All ages/levels. Bring a field guide, binoculars or borrow a pair. Bucks County Audubon Society, 2877 Creamery Rd, New Hope. 215-297-5880.

Dharma Service – 10am-noon. Includes sitting meditation, chanting, prayer, dharma talk and discussion on Buddhist philosophy and practice. $5-$10 donation. Won Buddhism, 23 Abington Ave, Glenside. 215-884-8443. Philadelphia@ WonBuddhism.org.

Nature 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.

LiquidBody Self Myofascial Release Movement – Noon-1pm. With Emily. Unwind your body and mind exploring movement, touch, breath and posture to create the balance of softness and strength. Release fascial restrictions using foam rollers, balls, chairs etc in this movement therapy class. Movement Rx Studio, 333 E Lancaster Ave, Wynnewood. MovementRXStudio.com.

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

Fergies Fit Bootcamp – 7-8am. Challenging but fun outdoor exercise class (held inside in extremely cold and wet weather). Improve endurance strength and agility while enjoying the fall weather. A co-ed class for adults 35 and up. Meet at 120W NorthWestern Ave, by the North Western Stables. Info: 267-279-7948, LetsGo@TransformUrLifeToday. com or TransformUrLifeToday.com.

If you’re alive, there’s a purpose for your life. ~Rick Warren

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.

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.

February 2020

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community resource guide Connecting you to the leaders in natural health care and green living in our Philadelphia community. To find out how you can be included in the Community Resource Guide, email Publisher@NAPhilly.com to request our media kit.

BOOKS THE SOUL ON ITS PATH TO PERFECTION

Toll-free: 844-576-0937 Gabriele-Publishing-House.com How is a soul guided in the beyond? What is it like for the soul of a child? The Eternal Wisdom gives answer.

CHIROPRACTIC CARE 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 21.

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.

ENERGY HEALING JOAN BROOKS

Joan@rsmTrainingProgrampa.com 304-261-1443 Rubenfeld synergy method Train To Heal, a proven and powerful modality with a 50-year history of using the wisdom of the body to provide transformational healing on a cellular level. Schedule a free 20-minute train to heal phone call with Joan Brooks.

INNER SOMATICS SOURCED SOLUTIONS

Sourced Solutions/Philadelphia Anaiis Salles, Certified Practitioner Germantown 267-401-0477

By Appointment Only: ​Sourced.Life/solutions/practitioners Develop your body’s natural wisdom. Discover greater energy, health and well-being. Dare to co-create a path to wholeness through the heartful art of conscious living. Be the solution!

HOLISTIC HEALTH PRACTITIONERS SOUTH PHILLY WELLNESS

Jennifer June, HHP, LMT 2251 S 23rd St, Bsmt Lvl, Philadelphia 215-301-3072 • SouthPhillyWellness.com SPhillyWellness@gmail.com Take control of your wellbeing! Address reproductive concerns with Mayan Abdominal Therapy and Vaginal Steaming.

Find relief and support during pregnancy and the postpartum period. Improve quality of life and manage stress through globally inspired bodywork.

Release anxiety and the effects of long held trauma. Clients of all sizes, orientations and genders welcomed. See ad, page 7.

HOLISTIC SPA AND AROMATHERAPY

HAIR SALON – ECO-FRIENDLY SL8 HAIR LOUNGE

Danielle Owad-Di Giovanni 8135 Germantown Ave, Philadelphia 215-248-2000 • SL8HairLounge.com 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 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 3.

THE SPA TERME DI AROMA

32 N Third St, Philadelphia 19106 215-829-9769 • TermeDiAroma.com 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 3.

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 14.

MEET YOUR TRY FOR FREE!

‘TIS THE SEASON! Join now at NaturalAwakeningsSingles.com

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Philadelphia, PA

naphilly.com

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.

PRANIC HEALING DAN MCMEANS

REIKI AND HOLISTIC COACH BLISSFUL BEING

Pamela Matusz Master Reiki and Holistic Coach 2566 Frankfort Ave, Fishtown, PA 20 Nassau St, Princeton, NJ 609-360-5200 • BlissfulBeing.guru Pamela Matusz, owner of Blissful Being Reiki & Holistic Coaching, has opened a new location in Fishtown. Contact her about personalized, intuitive balancing and guidance at one of her two locations in Fishtown, PA and Princeton, NJ. See ad, page 9.

SUSTAINABLE ORGANIZATIONS

Pranic Healer 215-962-3576 • Dan_McMeans@yahoo.com DanMcMeans.wixsite.com/advancedhealing

SUSTAINABLE BUSINESS NETWORK

Discover the ancient science and art of Pranic Healing. Pranic Healing is a revolutionary and comprehensive system of natural healing techniques that uses prana to treat illness. It is a synthesis of ancient, esoteric healing methods that have been rediscovered, researched and tested over decades with proven success by the founder of Modern Pranic Healing, Grand Master Choa Kok Sui. See ad, page 18.

The Sustainable Business Network (SBN) of Greater Philadelphia is a nonprofit membership organization striving to build a just, green and thriving local economy.

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

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 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.

PSYCHO-ENERGETIC COUNSELOR HEALERS UNIVERSE

Andrea Regal, Psycho-Energetic Counselor 856-904-5566 Andrea@HealersUniverse.com HealersUniverse.com Sessions facilitate personal transformation, spiritual expansion, revelation of soul purpose and one’s unique role in the evolution of the planet. Individually tailored to organically reintegrate dissociated pieces of ones Essence experiencing definitive and permanent change of both inner and outer conditions in a relatively short period of time. 35+ years experience in counseling and teaching the energetics of mind, body and soul connection. See ad, page 7.

REIKI KATHLEEN QUINN

117 W Gay St, Ste 118-E, Chester, PA 19380 610-587-9005 • KathleenQuinn.net Kathleen Quinn welcomes the opportunity to assist those Seeking a holistic approach to self-healing.

She has created a calming oasis for clients to decompress and relax in peaceful tranquility. Usui Reiki Master/teacher, Angel Healing Practitioner and "Finding Your Power" Angel Lightworker Workshops. See ad, page 14.

February 2020

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What a

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NATURAL AWAKENINGS HAS A

NEW WEBSITE We’ve launched a brand-new, comprehensive online hub for all things healthy and sustainable.

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