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FESTIVE SIPS AND NIBBLES Vegan Holiday Treats that Everyone Loves
Workplace Wisdom Mindfulness in Corporate Life
Powerful Ways to New Fusions with Avoid Mental Decline Yoga, Dance & Boxing
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some amazing people throughout the community of Philadelphia. Not only has our city helped shape
contact us Publisher Kimberly Murray Editor Martin Miron
our democracy in many respects, it also shows the diversity in America.
As we head into November and plan our
traditional celebrations that typically bring families together from near and far, we also have a political
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decision to make that will determine the future of our country. Sometimes just the thought of it all can be tremendously stressful. Ujjayi can be part of the solution to combating stress, and when major decisions and unexpected life changes occur, we need to find other healthy solutions that will help to create balance in our lives.
If learning to control our emotions when facing adverse situations were easy,
why would there be a need for trained professionals? It’s not always simple and experts are trained to help deal with depression and stress in ways that often involve traditional and non-traditional solutions. In our November issue, Integrative Medical Doctor Kelly Brogan talks about how life choices contribute to major causes of depression in her story “The Truth about Depression.” She also points out that depression is not necessarily caused by imbalanced brain chemistry.
Brogan also speaks about why traditional antidepressants generally don’t
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lems they face. This supports the idea that solutions exist for every problem but requires making informed decisions—whether selecting a particular candidate to be our next president of the United States or deciding if certain relatives shouldn’t be invited for Thanksgiving because of ongoing discord or having to
make the unfortunate decision to place a loved one in a long-term care facility.
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all, stress can sometimes be resolved by applying simple measures like pamper-
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contents balanced life. In each issue readers find cutting-edge 10 6 newsbriefs 8 eventspotlights information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products 10 healthbriefs and services that support a healthy lifestyle. 10 therapybrief 1 1 productbrief 14 WORKPLACE WISDOM Mindfulness in Corporate Life 1 1 ecotip 12 globalbriefs 11 13 business spotlight 15 MEDITATION AND 14 healingways MINDFULNESS IN THE WORKPLACE 20 wisewords 22 consciouseating 24 consciouseating 14 16 STAY SHARP spotlight Powerful Ways to Avoid 25 fitbody Mental Decline 12 26 naturalpet 28 calendar 20 KELLY BROGAN 30 classifieds ON THE TRUTH 31 resourceguide ABOUT DEPRESSION Why Meds Donâ€™t Work 16 advertising & submissions and What Does Natural Awakenings is your guide to a healthier, more
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21 FOODS TO
IMPROVE MOOD by Brooke Mullen
22 FESTIVE SIPS
Vegan Holiday Treats that Everyone Loves by Judith Fertig
25 PILATES UNBOUND New Fusions with Yoga, Dance and Boxing by Aimee Hughes
26 BOARDING SOLUTIONS FOR BELOVED PETS The Best are Pet, People and Planet Friendly by Sandra Murphy
26 November 2016
newsbriefs Becoming the Master of Our Own Healing
r. Jacquilen Fostor Tomas Ali, a naturopathic physician with two locations in Philadelphia, will be teaching one-day BodyTalk Access classes designed for the Dr. Jacquilen layperson. Students will learn five techFostor Tomas Ali niques that can be administered in just 10 minutes and will promote healing and balance to the whole family, including babies, the elderly and pets. Also a certified nutritional counselor, master herbalist and certified BodyTalk Practitioner, Ali has been a part of the holistic health community for more than 20 years. As a former classroom teacher and administrator in both the pharmaceutical industry and healthcare field, Ali understands the importance and the necessity in balancing physical, mental, emotional and spiritual health; this has become the main focus of her practice. For more information, call 215-360-4110 or visit DrAliND.com. See ad, page 31.
Small Business Saturday Promotes Community Progress
eld on November 26, between Black Friday and Cyber Monday, Small Business Saturday is dedicated to supporting small businesses throughout Philadelphia. Sponsored by American Express, FedEx and Clear Channel Communications, the event mobilizes more than 100 million people to “shop small” in their communities. Whether we are a small business owner or a customer, encouraging friends and family to spread the word and shop at small business boosts the local economy, because when people shop small, more of their money stays in the community. By choosing healthy and green local products, our collective welfare and environment also benefits. To download free marketing materials, qualify for free online advertising and read small business success stories, business owners can visit Tinyurl.com/AMEX-Small-Business-Day.
Recognizing and Fixing Depression
r. Donna Skerry, owner of The Healthy You, is known as “the why doctor.” She specializes in reducing physical and emotional pain, which are always connected. What she sees most in her practice today is Dr. Donna Skerry depression in every walk of life; and most people don’t even know that they’re depressed. The difficulty in treating depression is that the underlying cause is always negative emotions, with a basis in feeling unloved or not having someone they can trust enough to release those emotions. People should know when they are depressed when they stay in their pajamas too long and it’s not Saturday; when they eat a whole pint of ice cream and it’s not enough; or when they don’t care which sports team wins or loses. At The Healthy You, Skerry uses neuro-emotional techniques, combined with nutrition, to discover the “why” and get to the cure. Her own experience with depression, starting with having been abused as a child, makes her uniquely suited to help others begin to feel loved and feel capable of trusting others by passing it forward. For appointments, call 215-624-8824. See ad, page 6.
Camp Out for Hunger in Philly
3.3 WMMR’s The Preston & Steve Show is sponsoring Preston & Steve’s Camp Out for Hunger food drive benefitting Philabundance from 6 to 11 p.m., November 28 through December 2, at XFINITY! Live. Camp Out for Hunger is the nation’s largest single location food drive. In 2015, thanks to generous monetary and food donations, Camp Out for Hunger raised 1.1 million pounds of food for Philabundance, which it distributed to some of the 750,000 people in need in the Delaware Valley. Get involved in making a difference in our community by donating money or food; every dollar equals meals for our hungry neighbors. Location: 1100 Pattison Ave., Philadelphia. For more information, email Amanda White, Philabundance PR coordinator, at White@PhilAbundance.org or visit wmmr.com/event/ preston-steves-camp-out-for-hunger-save-the-date.
Study to be a Nutritional Therapist
he Nutritional Therapy Association is offering two separate, nine-month, blended online and inperson nutritional therapist certification programs with new venues in Denver, Herndon, Minneapolis, New York City, Toronto and other cities. Enrollment for the winter courses are open until February 6, 2017, with classes starting February 13. The course, based on the teachings of Dr. Weston A. Price and Dr. Francis Pottenger, instructs students in how to conduct a five-step client consultation process. Highlights include a hands-on functional assessment tool to identify nutritional weaknesses and effectively manage wellness goals. “Since 1997, our mission has been to be the transformative educator of nutritional therapy, reconnecting people to healing foods and vibrant health,” says Executive Director Eric Bowman. “Our values are rooted in the innate ability to heal, respect for bio-individuality, a foundational approach to nutrition and health and unwavering commitment to a nutrient-dense, whole food diet.” For more information, including costs, registration and locations, call 800-918-9798, email nta@ NutritionalTherapy.com or visit NutritionalTherapy.com. See ad, page 18.
breathe natural awakenings
eventspotlights Yoga Confence Intensive Features Noted Experts
he 42nd annual Yoga Research Society Conference, Well Body, Well Mind, Well Being, will be held on November 19 and 20, in the Dorrance H. Hamilton Building at Thomas Jefferson University. Dr. Vijayendra Pratap presents a talk on Classical Yoga Asanas & Pranayama, from 9:30 to 11 a.m., Saturday and Classical Yoga Meditative Poses, from 9:30 to 10:30 a.m., Sunday. Pratap, a student of Swami Kuvalayanandaji, is director of the SKY Foundation, president of the Yoga Research Society, director of the yoga program at the Jefferson-Myrna Brind Center of Integrative Medicine and author of A Teacher’s Guide for Beginning Yoga, Yoga Vision, Secrets of Hatha Vidya and Yoga of Gheranda. He will address traditional yoga postures, breathing techniques, relaxation and meditative practices, and lead a discussion of the yogic approach to well-being. Dr. Scott Barry Kaufman speaks on The Science of Imagination, from 2:30 to 4 p.m. on Saturday. Kaufman is scientific director of the Imagination Institute at the University of Pennsylvania, conducting research on intelligence, creativity and well-being. He is the author of Ungifted: Intelligence Redefined, and Wired to Create: Unraveling the Mysteries of the Creative Mind. Kaufman was the 2011-
2012 recipient of the Mensa International Award for Excellence in Research. He will explore the relationship between meditation and creativity, the left/right brain myth for creativity and the role of imagination, attention and openness in creativity. Gay Dillingham will screen the awardwinning documentary, narrated by Robert Redford, Dying to Know: Ram Dass & Timothy Leary, followed by Q&A, from 4:30 to 6 p.m. on Saturday. Harvard psychology professors Timothy Leary and Richard Alpert began probing the edges of consciousness through their experiments with psychedelics. Alpert journeyed to India, becoming Ram Dass, a spiritual teacher for an entire generation who still continues his teaching of service through compassion. Dillingham is an award-winning producer and director. Presenters include Tao Porchon-Lynch on The Spiritual Side of Being, from 3 to 4:30 p.m. on Sunday. This 98-year-old yoga master exemplifies the goal of feeling young and being healthy at any age. Dr. Deepak Chopra says, “Tao is a mentor to me; she is one of the most acclaimed yoga teachers of our century.” She will be accompanied by Dr. Teresa Kennedy, a partner with PorchonLynch in appearances around the world. President of Power Living Enterprises, she has had an international impact helping thousands across the globe. Dr. Thomas Seyfried presents Cancer as a Metabolic Disease, from 11 a.m. to 12:30 p.m. on Sunday. Seyfried has published a pioneering treatise, Cancer as a Metabolic Disease: On the Origin, Management, and Prevention of Cancer. The book provides extensive information showing that cancer can best be defined as a mitochondrial metabolic disease, rather than a genetic disease. This new concept, being praised by cancer research experts, has implications for the development of new, non-toxic cancer therapies, including the ketogenic diet. These therapies target and kill tumor cells while enhancing the health of normal cells. Master Faxiang Hou will talk about QiGong for WellBeing, from 5 to 6 p.m. on Sunday. Hou will lead the audience in the extraordinary practices of qigong. A master of medical qigong and Traditional Chinese Medicine, he is the fifth generation in his family to practice this unique and powerful form of healing. His research includes a pilot study on qigong therapy for fibromyalgia and an osteoarthritis study at RWJ Medical School. He is the director of the QiGong Research Society and co-author of QiGong for Health and Well-Being and Unleashing the Power of Food. Admission for all programs is free for nonprofit YRS members ($75). Otherwise, one day is $50, single programs are $25 and the film is $10. Location: 1001 Locust St., Philadelphia. For more information and registration, call 215-592-9642 or visit YogaResearchSociety.com.
Learn to Use Chi to Heal the Body
aster Seak Seo Park, ODM, a wellpractice in Korean consists of acupuncture, known and respected Korean chi master acupressure and herbalism. He has studied with more than 25 years of experience, with masters of a variety of healing arts, adoptis holding Chi Energy Healing sessions at Health ed their most effective techniques and added Connections Center, in Philadelphia, through his own discoveries and methods of stimulating December 22. He says, “I understand the body, the body’s ability to heal itself. He first came to the energy and how it flows. The meridians are the U.S. in 1992 as a guest teacher at Emperor just meridian lines; two-dimensional. But there College, an acupuncture training center in Los are three dimensions; not all energy channels are Angeles, and his remarkable results prompted close to the surface. Some flow deep inside.” more invitations. Chi means energy or life force, and it flows Patients come to him with both emotional Master Park with client along the invisible meridians or channels in your and psychical concerns and often experience body. Chi Energy Healing is a unique ancient healing art form a boost in energy and/or emotional release after only one that can help ease a variety of health problems, no matter how session. The number of sessions required depends upon the bothersome or long-lasting they are, including chronic pain, duration of the problem, and the side effects are limited to insomnia, depression, indigestion and arthritis. possible minor bruising or tiredness—signs of detox that in Park’s Chi Energy Sessions include his own form of dicate the body is clearing out the old to make space for new acupressure. He goes further than simply applying hand and positive energy. pressure by emitting chi as he presses and directs it to deep Park has worked with athletes such as Philadelphia inside the body. One session is equivalent to having 20 Eagles football players as well as celebrities. He possesses an acupuncture sessions. He also helps patients become more incredible talent for finding the source of pain, saying, “It is aware of their own chi so they can learn to help their bodnot the technique that heals; it is the chi that heals, and the ies heal themselves physically and emotionally. The results chi follows the love that flows from the healer.” are not only lasting, but participants also learn how to relieve their own symptoms. Location: 530 S. 2nd St., Ste. 106, Philadelphia. For more In addition to techniques that strengthen the chi, Park’s information, call 215-627-6000. See ad, page 7.
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Silence De-Stresses the Brain
Resolve Neck and Back Pain with Rolfing Structural Integration
he human brain does not function optimally in society’s noise-filled environment. The brain, like the body, needs rest to function, and that comes with silence. A recent study in Frontiers in Human Neuroscience discovered that the brain is able to integrate both internal and external information into a “conscious workspace” when resting. Constant distractions and noises can detract from the brain’s ability to process critical information. Noise also elevates stress hormone levels within the brain. Research published earlier in Psychological Science examined the effects that the relocation of the main Munich airport, in Germany, had on children’s health and cognition. Gary W. Evans, researcher and professor of human ecology at Cornell University, notes that when exposed to constant noise, children develop a stress response that causes them to ignore it. The study’s subjects tuned out both harmful sounds and stimuli that they should be paying attention to, including speech. Silence has the opposite effect, releasing tension in brain and body. Exposure to chronic noise can also hinder children’s cognitive development, according to a study from the World Health Organization and the European Commission Joint Research Centre; this includes language skills and reading ability. To help counter modern noise pollution, attention restoration theory suggests that individuals placed in environments with lower levels of sensory input can recover some of the cognitive abilities they have lost.
Gut Bacteria Linked to Toddler Temperament
hio State University researchers have discovered a correlation between bacteria in the gut and behavior in toddlers. Scientists studied the bacterial microbes in stool samples from 77 girls and boys between the ages of 18 months and 27 months, while mothers filled out a questionnaire describing their children’s level of emotional reactivity. The study found that positive behavioral traits occurred more frequently in children with the most diverse types of gut bacteria. These included mood, curiosity, sociability and impulsivity. The correlation was particularly strong in boys. Lisa Christian, Ph.D., a researcher with the Ohio State Institute for Behavioral Medicine research, and her co-author, Microbiologist Michael Bailey, Ph.D., plan to use the information to help uncover some mysteries related to the origin of chronic illness. “There is substantial evidence that intestinal bacteria interact with stress hormones; the same hormones that have been implicated in chronic illnesses like obesity and asthma,” explains Christian. “A toddler’s temperament gives us a good idea of how they react to stress. This information, combined with an analysis of their gut microbiome, could ultimately help us to detect and prevent chronic health issues [from developing] earlier.” Source: Ohio State University Center for Clinical and Translational Science
he human body was not designed to be hunched for hours in the same position, whether at a computer at work or watching TV at home. This static position develops poor posture that can cause as much trouble as repetitive motions that strain muscles. When we sit for long periods, the resulting shape gets locked in the body’s fascia, the connective tissue that surrounds every muscle, like vacuum packing. In sitting, the hip flexors are shortened, the spine is often compressed, and if we are at a desk, our head is likely thrust forward, weighing on the neck and back. When locked in place by a habitual posture, the fascia loses its resilience and we feel trapped in a pattern that stresses our muscles, joints and nerves, causing discomfort, pain and ongoing poor posture. Stretching or other exercise is not always a practical solution. A great way to jump-start a positive change is a series of Rolfing Structural Integration sessions. In this hands-on method, a Certified Advanced Rolfer evaluates the body’s alignment—identifying how the fascia is restricted, causing pain and posture problems—and frees it to sculpt the body back into its natural state of balance and ease, mainly using hands and forearms. These experts also advise patients on better sitting posture and more efficient body movement. Anne F. Hoff is a certified advanced Rolfer and member of the Rolf Institute of Structural Integration faculty, in Boulder, CO. For more information on Rolfing, call the Rolf Institute at 303-449-5903 or visit Rolf.org. See ad, page 7.
atural Health International (NHI) Femmenessence, an herbal formulation that has been shown in clinical studies to significantly reduce menopausal symptoms for up to 80 percent of women, is now available locally at Weavers Way Coop. Femmenessence is organic, kosher, vegan, pure, global trade and environmentally friendly. Barrier blister packaging keep the product stable for up to three years. Maca-Go, the proprietary ingredient in Femminessence, was observed to reduce the frequency and severity of hot flushes, excessive sweating, interrupted sleep pattern, nervousness, depression, headaches and loss of libido/interest in sex in the International Journal of Biomedical Science, which concluded that full benefits could only be achieved after two consecutive months of use. By manufacturing in Peru, NHI has created an industry providing year-round employment while engaging in environmentally sustainable and organic farming practices. Location: 8426 Germantown Ave., Philadelphia. For more information, visit NaturalHI.com. See ad, page 13.
Quality Clothes are Planet-Friendly The temptation to buy inexpensive clothes whispers, “It’s smart to trend with the latest fad,” or “Disposable wear can be tossed if it gets stained,” or “I can wear this outfit only once for a special event.” The lure to buy future throwaways seems especially prevalent during the holiday season of gifting and gatherings. Consumers can fall into the cycle of buying from inexpensive chain stores, wearing items a few times and then discarding them during spring cleaning purges. According to The Atlantic magazine, Americans now buy five times as much clothing annually as they did in 1980, yet recycle or donate only 15 percent of it. They simply discard 10 million tons as waste, reports the Huffington Post. Conscious consumers consider the extended consequences of their purchases. The production and transporting of an average shirt, for example, can deliver about nine pounds of carbon dioxide into the atmosphere, reports Eve Andrews, culture editor for Grist.com. She offers five tips: buy less; shop smarter and only for what’s truly needed; look for durability and design that won’t fall apart or look dated in a few months; decrease frequency of laundering to increase the life of the garment; and donate what no longer works. Buying items that are durable, timeless and made under fair labor conditions from selected organic, resale and outlet stores that sell high-end clothing that lasts at reduced prices will save money over time and reduce resource abuse and waste. Five top outlet chains for superior and lasting value per a 2016 Consumer Reports readers survey are Bon Worth, L.L. Bean, Haggar, OshKosh B’gosh and Izod. Quality labels are welcomed by consignment stores, so the wearer can even retrieve some of the purchase price for gently-used classics. Giving used threads to thrift shops, churches, The Salvation Army and Goodwill Industries is another way to extend the life of items, help others and save landfill space. Another option is to cut up portions of clothing earmarked for disposal so they can live on as cleaning rags for home and vehicles.
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Turning the Tide for Turkeys
photo courtesy of the Farm Sanctuary
Turkeys and Thanksgiving go together for 88 percent of Americans surveyed by the National Turkey Federation. Each year, more than 46 million turkeys provide the entrée for gatherings, yielding leftovers for sandwiches, stew, chili, casseroles and turkey burgers. In 2011, 736 million pounds of turkey were consumed in the U.S., while a few lucky birds avoided the chopping block. The pardoning of a White House turkey began in 1863 when President Lincoln’s son, Tad, interceded on behalf of the bird and its life was spared. Now a tradition, two dressed birds and one live turkey are delivered to the White House each year. The live bird is “pardoned” and lives out its life on a historical farm. At the Farm Sanctuary, turkeys get sponsored or adopted instead of eaten. “Turkeys are friendly and follow you around like puppy dogs. They’ll try to sit on your lap to be petted,” says Gene Baur, president and co-founder of the sanctuary’s New York and two California locations. “At our Celebration for the Turkeys, we feed them cranberries, pumpkin pie and squash. People visit to see them enjoy it. Guests’ snacks are vegan.” Hundreds of turkeys have been adopted and given a lifelong home since the program’s inception in 1986. More than 8,000 people pledged to sponsor a turkey living at the sanctuary in a recent year, proving it’s not necessary to be a president to pardon a turkey. Source: FarmSanctuary.org/giving/adopt-a-turkey
Conventional Grocery Chains Go Organic Arina P Habich/Shutterstock.com
The Kroger grocery chain, with nearly 2,500 U.S. stores, including subsidiaries Ralphs, Fry’s, King Soopers and Food 4 Less, has decided to go all in on the organic food market as a follow-up to the 2012 release of its Simple Truth brand of organic foods. Kroger President Michael Ellis says, “We’re really just answering the customer’s call for more and better,” giving Whole Foods Market more competition. Walmart has also begun to satisfy the growing health concerns of its shoppers by integrating organic options in its supermarkets. Now the challenge is for organic farming—which intentionally works to minimize agricultural impacts on the health of people and the planet—to meet the greater demand nationwide for healthier foods. Although implementation will vary depending on climate, experts advise that it begins with farms adopting healthy soil practices. It’s up to consumers to keep the momentum going. Source: Healthy-Holistic-Living.com 12
Stoned Doggies Dangers vs. Benefits of Pet Marijuana
As of June, half of the states and the District of Columbia have legalized the use of medical marijuana for humans. People wonder if it’s also suited for pets, too, and need to investigate the parameters and consequences carefully. “It’s not legal in any state for veterinarians to prescribe or recommend medical marijuana,” says Dr. Carol Osborne, owner of Ohio’s Chagrin Falls Veterinary Center & Pet Clinic. “Done properly, it could have applications, but it’s not standardized, dosage amounts are unknown and without U.S. Food and Drug Administration regulation, there’s no guarantee what you think you’re buying is what you get. “Dogs that get into the stash or sneak-eat marijuana-laced food can experience wobbling when walking, trembling and potential seizures,” Osborne notes. “I haven’t heard of any cases of death, but as with any prescription drug, practice responsible ownership by keeping it out of the reach of curious children and pets.” “THC [tetrahydrocannabinol] in marijuana produces the high,” explains Doctor of Veterinary Medicine Robert Silver, author of Medical Marijuana & Your Pet: The Definitive Guide. “Dogs are extremely sensitive to THC, much more so than any other species studied.” Silver believes there are uses for cannabinoid oil, derived from hemp, which has very low levels of THC; pet owners in an end-of-life situation with no hope of recovery have used it to ease pain, stimulate appetite and add quality to final days. Reference: Tinyurl.com/PetMedical MarijuanaGuide
Perilstein Not Hampered by Disability by Martin Miron
other forms of technology. We were also taught sychologist Joanne Perilstein, Ph.D., opened skills to find employment, and we were expected her practice in 1993 to do psychotherapy to use them successfully. I have implemented and perform psychological testing as a these skills and I am proud of the results.” vendor for the Commonwealth of Pennsylvania Perilstein says, “I often answer the phone Office of Vocational Rehabilitation and the Pennimmediately. Many people are surprised that it’s sylvania Bureau of Disability Determination. a real person and not an automatic voice mes Today, she offers individual psychotherapy, saging system. I pride myself in giving personalcognitive behavioral therapy, progressive muscle ized services. I understand when it is appropriate relaxation, deep breathing techniques, hypnosis to give referrals, and I’m happy to do so. My for pain management, hypnosis for habit control, office is housed in a small building, assuring including smoking cessation, ADHD evaluation, privacy. I assess my clients’ needs quickly and bariatric surgery psychological evaluation and do my best to serve them with prompt, timely complementary medical hypnosis. She notes, “I Joanne Perilstein scheduling in a convenient location.” teach effective methods for managing depression, As for the future, she explains, “I plan to expand my use anxiety, stress and chronic pain successfully.” She also works of hypnosis for habit control and pain management. It has with clients from the Rittenhouse Women’s Wellness Center. become terribly important for people to obtain chronic pain Perilstein is sightless, and states, “After I went blind in relief without risking addiction to pharmaceuticals or harm March of 2000, I was lucky enough to be sent by the Comfrom impure street drugs. Likewise, cessation of cigarette monwealth of Pennsylvania to a National Federation of the smoking is important for wellness.” Blind rehabilitation center in Denver, Colorado. I was taught that people who are blind are quite capable of performing Dr. Perilstein’s practice is located at 1518 Walnut St., Ste. meaningful work in social service, information technology, 1202, in Philadelphia. For more information, call 215-772the law and other professional fields. We, the trainees, were 0900. See ad, page 9. instructed on how to organize our work, use computers and
mindfulness enables her to be available to her staff and solve problems without getting “swept off my feet so easily by all the desires, agendas and emotions confronted at work.” Carroll cautions that it’s not about trying to eliminate our own or others’ emotional agendas or personal biases at work; rather, individuals use mindfulness to become more conscious of and relaxed about them. “Meditation helps develop agility in viewing… to self-regulate, drop fixed mindsets, become self-aware,” explains Carroll, who has coached university presidents, CEOs and nonprofit executives in mindful leadership techniques. “You learn things from a competitor’s perspective or pick up on social cues you may miss if you instead had a fixed lens on a situation.”
WORKPLACE WISDOM Mindfulness in Corporate Life by April Thompson
he workplace can be filled with stress, egos and distractions that challenge the productive and happy atmosphere we desire. Both employees and employers are adopting mindfulness to help cope and transform both themselves and their work environment. Rooted in Eastern philosophies like Buddhism, most workplace mindfulness programs have stripped the techniques to a secular form more appealing to skeptics or adherents of other religions. The key practice—simply known as “sitting” or meditation—involves focusing our attention on our thoughts, breathing, emotions or bodily sensations for a set time period, while the term mindfulness refers to the ability to be aware of the present moment, whether meditating or in a business meeting. While Fortune 500 companies like Procter & Gamble, Aetna and General Mills have instituted formal mindfulness programs, Michael Carroll, meditation teacher, executive coach and the author of Awake at Work, says that the mindfulness revolution has been largely seeded from the ground up. It’s emerged through people exploring the practices in their personal lives, and then bringing them to work.
Personal and Professional Benefits
Jacqueline Gallo, operational excellence manager for Whitcraft Group, a manufacturing plant in Eastford, Connecticut, discovered meditation 12 years ago while seeking solace during a traumatic time. Today, Gallo does three short sits a week and occasionally participates in 10-day retreats. Whitcraft doesn’t offer meditation to employees, but Gallo says 14
While meditation may be on the upswing in the workplace, it was a battle to legitimize it, according to Tara Healey, program director for mindfulness-based learning at Harvard Pilgrim Health Care (HPHC). A longtime meditation practitioner, Healey started the Mind the Moment program a decade ago while serving as an organizational capacity building consultant. Surveys had shown that employees were overwhelmed and dissatisfied, but lacked the skills to rectify their situation. “The leadership said, ‘Great, let’s do it, but not tell anyone,’” relates Healey. She notes that meditation, a core component of her multifaceted mindfulness course covering everything from workplace stress to mindful listening, wasn’t accepted in the workplace at that point. Today, 30 percent of her company’s 1,050 employees have completed a six-week class introducing them to the power of mindfulness; some go on to participate in a guided monthly group meditation practice or use company meditation rooms for individual practice. The health services company also offers the course to its member companies throughout New England. To date, more than 12,350 people in 174 companies have participated, encompassing varied fields from higher education and health to finance and technology. A survey of employees showed that initially 99 percent felt it was a good use of their time; another taken six months later found that 87 percent were still using the techniques. HPHC informatics analyst Stephanie Oddleifson, who took the course nearly 10 years ago, says it transformed her way of thinking and behaving in the workplace and furnished a set of practices she uses every day. In times of conflict, “I was so quick to make up stories in my head and jump to conclusions previously,” she says. “Now I’m able to pause before responding and observe my thoughts without getting caught up in them. I can diffuse tense situations with humor and not take things personally.” Additional research substantiates the anecdotal evidence for meditation’s workplace benefits. In 2015, scientists from Canada’s University of British Columbia and Germany’s Chemnitz University of Technology compiled data from 20-plus neurology studies, finding significant correlations between meditation and areas of the brain related to capacities for self-regulation, introspection and complex thinking. A Rice University study specifically found a positive relationship between workplace mindfulness, job performance and employee retention.
While workplace mindfulness programs vary and may incorporate helpful talks, encouraging readings and group discussions, Healey and Carroll both caution that reading or talking about mindfulness or meditation is no substitute for the practice itself, which many find challenging. “You won’t
taste the benefits just reading about it,” remarks Healey. “The practice will come into play come showtime.” Connect with April Thompson, of Washington, D.C., at AprilWrites.com.
Meditation and Mindfulness in the Workplace by Estelle Curry
n the midst of the last quarter of 2016, companies are taking stock and anticipating year-end results. They review their annual goals and each employee is encouraged to give a final concerted effort to get projects and deals across the line. With the upcoming holiday season, this can be a pressurized time of year both inside and outside the workplace. The overwhelming sense of urgency, need and responsibility can cause undue stress, and this can have a ripple effect across large and small organizations alike, manifesting itself in unproductive and unhealthy work environments. The outcome of such stressful environments has motivated some considerate employers to reach out and provide support systems to their employees. The aim of such support systems is to enable high productivity while maintaining employee engagement and satisfaction. According to a 2016 report compiled by the Society for Human Resource Management, more than two-thirds of employees believe that wellness programs provided by their employers are an important or very important contributor to job satisfaction. One of the major wellness tools introduced into the workplace in recent years is mindfulness training. Steeped in ancient traditions, entire courses are dedicated to the teaching of mindfulness; but fundamentally, it is the practice of being purposefully aware and present in the moment without associating judgment. Being “purposefully aware” of the current moment means noticing what we are doing, thinking, feeling or experiencing. It could be noticing the emotions felt upon hearing the sounds of people tap on their keyboards; smelling coffee being brewed; or seeing a new message appears in the inbox. It is everything that is happening right now. When the mind begins to drift to thoughts of yesterday or what needs to be done tomorrow, practicing mindfulness actively brings us back to the current moment. Mindfulness also teaches people to take a step back from complex situations and address them in manageable pieces. A rising number of organizations have invested in mindfulness as part of their employee wellness programs. As far back as the 1970s, Johnson and Johnson was en-
abling employees to practice meditation during their working hours; today, companies such as Google and Unilever offer mindfulness programs to their employees. Before arriving at the desk – When commuting to and from work, take this time to be purposefully present. Resist the urge to start the working day en route to the office by checking emails or creating to-do lists. Find a quiet place and take five minutes to focus on breathing. Close the eyes and relax. Simply breathe, inhale, exhale and repeat. Any time the mind gets distracted, simply release the distraction by returning the focus to the breathing. Throughout the workday – Instead of running between meetings or jumping from one task to another, take a few minutes between events to focus the mind and notice our breathing. Let go of the past, resist the urge to think about the future and pay attention to the here and now. Allow ourselves to reset and be fully focused on the task at hand. Getting off track – Be aware of veering off track during meetings or when carrying out work. Focus on bringing the attention back to the matter at hand. Ending the working day – Then, when it’s time to go home, leave the office behind and focus on the pleasure of having finished a day’s work. It is increasingly clear that introducing mindfulness into the workplace is a win/win situation. It makes good business sense for organizations from a cost, employee engagement and satisfaction perspective. For the employee, mindfulness allows them to acquire tools and techniques to empower their own happiness and overall well-being. Those interested in experiencing mindfulness techniques may consider free meditation sessions offered by the Free Library of Philadelphia, organized by the Workplace Department at the Parkway Central Library. Estelle Curry is a life and career coach and reiki practitioner with more than a decade of experience in human resources. She is also the owner of Florescit Coaching and Reiki, which focuses on creating a space for balance, wellness and positive change. natural awakenings
STAY SHARP Powerful Ways to Avoid Mental Decline by Lisa Marshall
slow descent into dementia seemed inevitable for a 66-yearold man that had been misplacing his keys, missing appointments and struggling at work. He failed doctoradministered cognitive quizzes and tested positive for a gene variant linked to an exponentially higher risk of Alzheimer’s disease. A brain scan revealed scattered clusters of sticky, amyloid plaque—a hallmark of the disease. His hippocampus, or memory center, had shrunk to rank in the lowest 17 percent of men his age. Told there wasn’t much that could be done, he sought the help of University of California, Los Angeles Alzheimer’s researcher Dale Bredesen, a neurologist and founding president of the independent Buck Institute for Research on Aging. He recommended a personalized, 36-point plan, including a high-fat/low-carb diet, intermittent fasting, strict sleep schedule, select 16
dietary supplements and other lifestyle changes. Within three months, family members reported marked improvements in his memory. At 10 months, brain scans revealed his hippocampus had grown 12 percent. “Such improvements are unprecedented,” says Bredesen, who described this and nine other hopeful cases in a provocative paper published in June in the journal Aging. “These are the first examples of a reversal of cognitive decline in pre- and early Alzheimer’s patients.”
Addressing the Sources
Bredesen is among a small but growing group of researchers, physicians, caregivers and patients challenging the conventional wisdom that the road to dementia goes one way, with no cure or repair of damage done. They argue that the key to both prevention and reversal, at least in early stages, is to
pinpoint its numerous drivers—from nutritional and hormonal deficiencies and exposure to infection to environmental toxins and harmful drugs—and attack them simultaneously. It’s a stark departure from the classic, often unsuccessful, one-pill treatment approach. Of the 244 clinical trials for Alzheimer’s drugs between 2002 and 2012, all but one failed. “Imagine having a roof with 36 holes in it, and your drug patched one hole. You still have 35 leaks,” says Bredesen, who believes his synergistic approach—the Bredesen Protocol—can likely make Alzheimer’s drugs work better or render them unnecessary. Skeptical colleagues point out that Bredesen’s paper described only 10 case studies, not a clinical trial. “It is intriguing, but not enough to make recommendations to physicians or patients,” says Keith Fargo, Ph.D., director of scientific programs and outreach for the Chicagobased Alzheimer’s Association. “The current consensus in the scientific community is that we do not have a way to reverse dementia.” While agreeing that a larger study is needed, Neurologist David Perlmutter, of Naples, Florida, whose bestsellers Brain Maker and Grain Brain promote nutritional changes for supporting brain health, considers Bredesen’s study revolutionary. “To reverse Alzheimer’s in one patient is monumental, much less 10,” says Perlmutter. They recently presented together at a conference organized by Sharp Again Naturally, a New York nonprofit that educates patients and caregivers about natural means of slowing and reversing cognitive decline. After losing her mother to Alzheimer’s, the nonprofit’s co-founder, Jacqui Bishop, 74, stopped her own frightening decline by changing her diet and getting her thyroid hormone levels under control via supplements. Now she’s helping others do the same. She says, “We are trying to change the conversation from one of despair to one of hope.”
Mending Body and Brain
Key to Bredesen’s approach is the notion that instead of being one disease, Alzheimer’s consists of three sub-types with distinct drivers: inflammation or
infection; harmful environmental exposures; and/or lack of neuron-nurturing hormones. To determine which one to target, he tests patients for blood-sugar, inflammation and hormone levels, heavy metals and critical nutrients such as D and B vitamins. Then he crafts a personalized plan. He notes that the 10 years it can take to progress from subtle decline to full-blown Alzheimer’s provides a huge opportunity. “Ideally, we want people to come in when they have mild impairment or are asymptomatic,” says Bredesen, advising that tests be done for the APOE4, or “Alzheimer’s gene” in one’s 40s. “People have not wanted to know in the past because they’ve been told there is nothing they can do about it. We completely disagree.” One way to stay cognitively sharp is to eat fewer carbs (which boost blood sugar) and eat more fat, says Perlmutter. “There is a clear relationship between elevated levels of blood sugar and increased risk of Alzheimer’s.” One study, published in 2013 in the New England Journal of Medicine, tracked 2,067 healthy adults for seven years and found that the higher their average glucose level, even if they weren’t diabetic, the more likely they were to develop dementia. For instance, those with a level of 115 milligrams per deciliter were 18 percent more at risk than those measuring 100 milligrams per deciliter. A 2012 study published in Neurology followed 266 adults for four years and found that those with higher blood sugar saw certain areas of the brain shrink 6 to 10 percent more than those with lower blood sugar. Gluten can also be problematic, advises Perlmutter, when it’s inflammatory and driving brain degeneration. In contrast, good fat, like that in avocados, fatty fish, coconut oil and walnuts, serves as a foundation for neurons and an efficient, clean-burning fuel source for the brain. This is particularly helpful in someone with early-stage Alzheimer’s, says Bredesen, because the disease can make it harder for the brain to use sugar for fuel. In some cases,
both doctors recommend an extremely low-carb, or “ketogenic” diet (fewer than 60 grams of carbs per day). Starved of carbohydrates, the liver produces fat-like compounds called ketones, a brain-fuel source shown to stimulate growth of new neural networks. Bredesen also recommends 12 hours of fasting each night, with zero food intake within three hours of going to sleep. Fasting promotes a process called autophagy, by which the brain essentially cleans itself of damaged cellular material. Eight hours of sleep is also vital. According to University of Rochester research, the space between brain cells opens up during sleep, allowing cleansing channels of fluid to flow more freely. “If you were operating your house 24/7 with no time to rest or clean, it would be disastrous,” says Bredesen. “The same is true of your brain.” Also, they say, keep teeth clean because bacterial infections, including those in the gums, have been shown to hasten formation of neuron-killing plaque. Also critically examine the prescription drugs being ingested. A recent study of 74,000 people published in JAMA Neurology found that regular use of heartburn drugs like Prilosec and Nexium increased dementia risk by 42 to 52 percent. Meanwhile, anticholinergic drugs like Benadryl and statin drugs prescribed to manage cholesterol have also been linked to increased dementia. “We see ‘statin brain’ all the time,” observes Perlmutter, who says once patients go off the drugs, they tend to get better.
False Hope or Sound Advice
Fargo says researchers are keenly interested in many of the ideas in Bredesen’s paper. Although it’s too early to endorse them, numerous studies are underway. But he wonders if some patients that assert that they’ve reversed dementia actually suffered from something else, like sleep apnea or depression. Bredesen stands by his research, asserting that the 10 patients in his paper had all been formally diagnosed with Alzheimer’s or its precursors. One
Lifestyle changes can prevent and slow cognitive decline. Some say they also reverse it.
Get-Smart Supplements Curcumin: This potent constituent in turmeric (the yellow spice that gives curry its flavor) has been shown to combat many of the problems that contribute to brain degeneration, including inflammation, free radical damage and high blood sugar. It also boosts growth of new brain cells. Take 500 milligrams (mg) twice daily or eat a diet rich in curry. DHA (docosahexaenoic acid): This omega-3 fatty acid serves as a key building block for brain cell membranes. Take 1,000 mg daily (derived from fish oil or algae) or eat lots of fatty fish. Coconut oil: It’s rich in mediumchain triglycerides, an efficient, cleanburning fuel source for the brain. Take one or two teaspoons daily. Probiotics: These help fortify the intestinal lining, reducing the gut permeability and inflammation that can impact cognitive health. They also support production of key neurotransmitters and the brain-derived neurotrophic factor brain growth hormone. Look for supplements or foods containing Lactobacillus plantarum, Lactobacillus acidophilus, Lactobacillus brevis, Bifidobacterium lactis and Bifidobacterium longum. B vitamins: High levels of the amino acid homocysteine have long been linked to increased risk of Alzheimer’s disease; have levels checked and if they’re elevated, B6 and B12 can reduce them. Source: David Perlmutter
What you do today can improve all your tomorrows. ~Ralph Marston
69-year-old entrepreneur that was planning to close his business after 11 years of mental decline is now expanding it. A 49-year-old woman that scored poorly on neuropsychological tests showed no signs of cognitive decline when she was tested again nine months later. In all, more than 100 people have participated in the program. “We have people that are fourand-a-half years out and doing very well,” he says, noting that such strategies aren’t likely to work for someone with advanced Alzheimer’s. In some cases, the results may be more subtle, but for those caring for a sick loved one, any positive progress means a lot. Paul Tramontozzi knows. After his father, then 75, was diagnosed with Lewy Body Dementia, the New York City financial advisor attended a Sharp Again Naturally meeting seeking advice. “I was skeptical, but when the answer you get from everyone else is, ‘There’s nothing you can do,’ you become more willing to listen.” He took his father off his cholesterol medication, fed him spoonfuls of coconut oil daily and put him on a specific supplement regimen. His
Resources Alzheimer’s Association, alz.org Buck Institute for Research on Aging, BuckInstitute.org David Perlmutter, DrPerlmutter.com MPI Cognition, MPICognition.com Sharp Again Naturally, SharpAgain.org
balance improved and he could participate in family outings again. “If you had told me a few years ago we’d be able to take Dad to a restaurant for his 80th birthday, I would have said, ‘No way.’ But we did.” Tramontozzi says his father isn’t cured, but the advice he obtained facilitated more time together and insights on how to avoid a similar fate. “These are all things a healthy 37-year-old should be doing right now anyway. I just wish we’d found out earlier.” Lisa Marshall is a freelance health writer in Boulder, CO. Connect at LisaAnnMarshall.com.
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Kelly Brogan on the Truth About Depression
Why Meds Don’t Work and What Does by Kathleen Barnes
ntegrative medical doctor Kelly Brogan, a women’s health psychiatrist and author of A Mind of Your Own, has turned the world of neuropsychiatry on its head by revealing that depression can be reversed without a single prescription drug. She asserts that depression is not caused by imbalanced brain chemistry, but by lifestyle choices that unbalance the entire human physiology. That’s why conventional antidepressants generally don’t work. She instead prescribes eliminating foods that trigger inflammation in order to rebalance all body systems. According to the National Institute for Mental Health, depression annually affects 15.7 million adult Americans, or about 8.3 percent of the population.
What’s your stand on the illness model of medicine and how you arrived there? My training as a conventional doctor was predicated on a disease care model that offers patients only one solution—a prescription. We have never had a shot at true wellness, having handed over our health to corporations loyal to their shareholders, rather than to us. Conventional medicine is based on the notion that we are born broken and need chemicals to feel better; the body is a machine that needs recalibration; and doctors always know what they are doing. After investing thousands of hours 20
researching what would aid my own journey back from health challenges, I saw how we have been duped. Health is our natural state, and we can restore it by natural means. The way to prevent and reverse illness is to communicate with the body in a language it understands. It’s so simple, yet society considers it an act of rebellion to consider this kind of lifestyle.
Which science supports your conclusion that antidepressant drugs don’t work for most patients? Taking an antidepressant for depression is like taking a Tylenol for a shard of glass in your foot. Wouldn’t you rather just remove it? Antidepressants don’t work the way we think they do and come with risks, including impulsive violence and debilitating withdrawal. They also can distract from an opportunity to identify the real cause of symptoms, one that is entirely reversible, in my experience. Selective serotonin re-uptake inhibitors like Prozac, Zoloft, Paxil and Lexapro are commonly prescribed to treat depression by boosting serotonin levels. There are many studies debunking their use and effectiveness. The 2012 Ottawa Hospital Research Institute study led by Paul Albert, Ph.D., concluded, “Direct serotonin-enhancing effects of antidepressants disturb energy homeostasis and worsen symptoms.”
As far back as 1998, Irving Kirsch, Ph.D., an expert on the placebo effect at Harvard Medical School, published a meta-analysis of the treatment of 3,000 patients, finding that drugs improved depression in only 27 percent of the cases.
What’s the link between women, high blood sugar, diabetes, obesity and depression? When I meet a patient that complains about irritability, anxiety, foggy thinking, fatigue and insomnia, I visually plot her day-to-day symptoms on a mental graph. I find that the sugar rollercoaster accounts for the vast majority of diabetes, obesity, depression and other symptoms troubling my patients, especially women. Sugar disturbs mental health in at least three ways: It starves the brain by causing blood sugar highs and lows that can eventually cause insulin resistance, diabetes and even Alzheimer’s disease; promotes inflammation, which is closely linked to depression; and derails hormones by raising levels of the stress hormone cortisol in the body’s effort to balance blood sugars. Depression also has roots in thyroid imbalances, which are common in women more than 40 years old, and in food intolerances, especially to gluten, soy and corn, that can affect the brain in unpredictable ways.
Is there a general protocol that seems to work best? While there are no quick fixes, I see turnarounds every week because I help my patients see the benefits of simple choices like avoiding wheat and wheat products. You need a month of serious commitment to quit sugar, alcohol, coffee, wheat and dairy. Then you discover you aren’t an irritable, tired, forgetful person, which is its own incentive toward feeling better. It’s the basis to make choices with your own fully informed consent. Applying such information leads to long-term change and healing. Kathleen Barnes has authored numerous natural health books, including Food Is Medicine: 101 Prescriptions from the Garden. Connect at KathleenBarnes.com.
Foods to Improve Mood by Brooke Mullen
hether it is deadlines at work, meetings with friends or family obligations, we find ourselves feeling overwhelmed, fatigued and sometimes anxious or down in the dumps by the end of the week. Food is often the first thing many of us look for. While we often reach for traditional comfort foods like creamy pastas, cookies or cupcakes. These foods, while temporarily satisfying us emotionally, can actually make us feel even worse soon after indulging. Stressful times—a hard day at work, family events or even just a busy schedule—can cause a release of the hormone cortisol, which can trigger cravings for foods, especially carbohydrates, that can lead to a vicious cycle of high processed carb consumption, cortisol release and exacerbated blues. On top of that, high cortisol triggers hormones in our fat cells around the abdomen; harmful, metabolically active fat that can lead to long-term health issues like heart disease and diabetes. So rather than reach for temporary fixes, enjoy foods rich in nutrients that will truly sooth and improve our mood. Vitamin D: Low levels of vitamin D have been linked to those down-in-the-dump blues. Try adding mushrooms to a salad or as a dipper with hummus or salmon to a weekly routine. Egg yolks also have some vitamin D, so enjoy whole eggs for breakfast or a hardboiled egg paired with a halfcup of berries for a midday snack. Although there are small amounts in foods, our best bet is getting out in the sun; just 10 minutes per day can start to activate this feel-good vitamin. Place mushrooms out in the sun for 30 to 60 minutes before consuming. Mushrooms have the ability to soak up the vitamin D from the sun. Omega-3: Studies show that healthy fats are key for brain health and proper cell and hormone functions. Increasing these healthy fats contributes to decreased levels of depression and anxiety and they are good for our heart and waistline. Sprinkle flaxseed onto oatmeal, add walnuts, almonds or pumpkin seeds to an afternoon snack or add grilled salmon to a twice-per-week seafood routine. Gut-boosting foods: Researchers often refer to our gut
as a “second brain” due to its strong connection to our mental and physical health. The “good” gut bacteria produce the majority of our body’s serotonin, the feel-good hormone that keeps our mood elevated. The gut-brain connection may be even stronger than originally thought, so get your fill of naturally fermented foods like sauerkraut, pickled beets, pickles or carrots, as well as kombucha, kefir, miso, tempeh and kimchi. Don’t forget about foods that feed good gut bacteria, called prebiotics: asparagus, Jerusalem artichokes, leeks, onions, garlic, tomatoes, lentils and ancient grains like quinoa, farro and bulgur. Add to a salad or enjoy them as a side dish. Folate: Also known as vitamin B6, this nutrient is critical to the signaling pathways to our brain and its neurotransmitters. Low levels can lead to decreased levels of serotonin, making us feel blah. Try mixing beans into a salad or make a chili or stew with kidney beans. This time of year is great to load up on folate-rich beans. Dark leafy greens, asparagus and folate are rich sources of the vitamin, so load up whenever possible; bake with a sprinkle of olive oil and garlic, add greens into smoothies, as salads, or added to soups, stews or baked dishes. Stay hydrated: We are often rushing around and forget to stop for a drink throughout the day. Dehydration symptoms include fatigue, sluggishness, anxiety and irritability. A good rule of thumb is half our weight in ounces per day. If we get tired of plain ole water, try adding lemon, lime or fresh mint to mix things up. Keep in mind that foods like fruits and vegetables are hydrating, too. Brooke Mullen, MS, RDN, LDN, is the lead dietitian for the Simplex Health Corporation. See ad, page 18.
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Tasty Holiday Recipes T
Festive Sips and Nibbles Vegan Holiday Treats that Everyone Loves by Judith Fertig
or those that like to eat plantbased meals most of the time, the holidays can present a challenge. Social occasions from Thanksgiving to New Year’s Day abound, including multi-course dinners and potlucks; treetrimming and baking parties; neighborly hospitality; nibbling on treats while wrapping gifts; and gathering to watch a holiday movie. Because so much is happening in such a short period of time, people often revert to serving traditional foods such as Aunt Mary’s cheese ball or Grandma Daisy’s three-layer chocolate bars. These vintage recipes, however, can be laden with processed ingredients. Foods that signaled holiday cheer ages ago need a tweak or two to satisfy
today’s health-minded friends and family members. With traditional flavors of the season like aromatic spices, fresh rosemary and chocolate, plus a plantbased philosophy, family favorites can get a new twist. Natural Awakenings asked cookbook authors, chefs and bloggers from around the country to help us celebrate wonderful holiday moments, big and small. Adding a plant-based nibble or sip not only helps party hosts stay on track, it also helps keep guests from over-indulging, so that everyone ends up enjoying themselves even more. Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).
Natural Awakenings recommends using organic and non-GMO (genetically modified) ingredients whenever possible.
All profound things and emotions of things are preceded and attended by silence. ~Herman Melville
These crunchy pumpkin seeds are lemony, salty, spicy and zesty, all at the same time. A handful of these toasted tidbits whets the appetite. Yields: 2 cups 2 cups raw pumpkin seeds 1 Tbsp grated lemon zest 1 Tbsp lemon juice 2 tsp salt 1 tsp ground cumin 1 /2 tsp freshly ground black pepper 1 /2 tsp ground coriander 1 /2 tsp ancho chile powder 1 /2 tsp cayenne pepper 1 /4 tsp garlic powder 1 /4 tsp sugar (optional)
photo by Stephen Blancett
Preheat the oven to 375° F. In a medium bowl, toss together the pumpkin seeds, lemon zest, lemon juice, salt, cumin, pepper, coriander, chile powder, cayenne and garlic powder. Spread the mixture on a baking sheet and bake for 5 minutes. Remove the baking sheet from the oven and shake to redistribute the seeds, and then bake for another 3 minutes. Pull it out to shake the pan again. Then finish baking for 1 to 2 minutes or until the pumpkin seeds are crispy and golden without burning them. Transfer to a cool baking sheet and cool completely before storing in an airtight container. Courtesy of Sandra A. Gutierrez, SandrasKitchenStudio.com.
Truffle Spiced Popcorn
Cocoa /2 to 3/4 cup unsweetened baking cocoa or cacao powder 1 /4 to 1/2 cup date paste 1 tsp cinnamon 1 tsp vanilla extract Dash Himalayan pink salt 1
This wicked, fresh, piping-hot popcorn is kissed with a simple blend of rosemary, onion and truffle oil. Yields: 9 cups 21/2 Tbsp grapeseed oil A bit less than 1/2 cup popcorn kernels 1 Tbsp truffle oil 2 Tbsp nutritional yeast 1 /2 Tbsp onion granules 1 /2 tsp fresh rosemary, minced Sea salt to taste On medium heat, warm the oil in a large saucepan with a lid. Remove from the stove and add all kernels in an even layer on the bottom of the pan. Cover for 20 seconds to allow all the kernels to become coated and reach equal temperature so they all pop at once. Place the covered pan back on the heat and shake it while it’s on the burner. The kernels will slowly begin to pop; once they start, crack the lid slightly to let out a bit of steam. Continue shaking the pan over heat until the popping stops. Remove from the stovetop immediately and pour all popcorn into a large bowl. Drizzle with truffle oil, nutritional yeast, onion granules, minced rosemary and sea salt. Shake and mix well before serving. Courtesy of Chad and Derek Sarno, WickedHealthyFood.com.
For the pistachio milk, soak the nuts overnight in a bowl of water. Rinse before placing them into a highspeed blender with the 2 cups of water. Blend until the mixture is completely puréed and milky.
Beer-Miso-Sriracha Roasted Chickpeas Any favorite beer will work. Yields: 2 to 4 servings
Strain mixture through a nut milk bag or cheesecloth; then add the nut milk back into the blender.
1 (151/2 oz) can chickpeas or garbanzo beans, drained and set aside 1 Tbsp sriracha 1 Tbsp organic miso paste (any color) 1 /3 bottle of beer Black and white sesame seeds Dried chili to taste Smoked salt for garnish to taste
Add all other ingredients and blend at a high speed until thick. Note: If using a regular, slower blender, re-warm the hot chocolate on the stove top. It may not be as thick and frothy but will taste good. Courtesy of Sophia DeSantis, VeggiesDontBite.com.
Preheat the oven to 375° F. Whisk wet ingredients until mixed well. Toss mixture with chickpeas. Place mixture on baking pan and roast for 20 to 30 minutes, shaking and stirring periodically until mixture is evaporated and chickpeas begin to get color; beware of burning. Garnish with sesame seeds and dried chili, maybe a little smoked salt. Courtesy of Chad and Derek Sarno, WickedHealthyFood.com.
Frothy Hot Chocolate with Pistachio Milk Cozy up and indulge in this thick, creamy and rich hot chocolate made with whole food ingredients. Yields: 2 servings Pistachio Milk 1 /2 cup raw shelled pistachios 2 cups filtered water natural awakenings
Vegan Thanksgiving to Celebrate All Animals by Lisa Levinson
all is in the air as we turn our hearts and minds towards the upcoming holidays. Thanksgiving is a time to celebrate family, but not always those we are born with. More than 50 people each year join their spiritual family to honor their ethical choices with the seventh annual Vegan Thanksgiving Potluck from 4 to 7 p.m., Thanksgiving Day, November 24, at Chestnut Hill Meetinghouse, complete with delicious holiday dishes. This special event includes a Gratitude Circle, arts-based entertainment and a silent auction. In Defense of Animals, Public Eye: Artists for Animals and the Vegan Spirituality Group of Philadelphia will host the feast, where vegans and vegetarians can meet others that consciously choose a lifestyle based on compassion for all beings. This is a real, down-home community event where people share delicious potluck vegan dishes and connect on a deeper level. Non-veg friends and family are welcome to attend. With a dead turkey as the centerpiece, Thanksgiving can be a challenging holiday for many vegans and vegetarians. This way, everyone is welcome to enjoy a peaceful holiday without any results of violence on their plates. In addition to seasoned mash potatoes, candied yams, pumpkin-pecan pie, festive kale salads and tofu turkeys, participants join in a Gratitude Circle where they introduce themselves and express gratitude for people and animals in their lives. Then they enjoy a wonderful evening program of music, performance, and sharing community news. They also gather together for a special meal blessing. In Defense of Animals is an international animal protection organization dedicated to protecting animals’ rights, welfare and habitats through education, outreach, andhands-on rescue facilities in India, Africa, and rural Mississippi. Public Eye: Artists for Animals is a Philadelphia-based organization teaching compassion for animals through the arts, a project of the animal rights nonprofit Mobilization For Animals. Cost is a $5 to $10 donation. Bring a vegan (no animal products, meat, dairy or honey) meal to share (entree, side dish, appetizer, dessert) and a bowl, cutlery and cup (extra will be available). Location: 20 E. Mermaid Lane, Philadelphia. To RSVP, call 267-847-6553 or email PublicEyePhilly@gmail.org. For more information, visit Meetup.com/philadelphia-vegan-spirituality-group. Lisa Levinson is the director of In Defense of Animals’ Sustainable Activism Campaign, offering emotional and spiritual support for animal activists. She can be reached at Lisa@idausa.org. 24
Holiday Kale Recipe This festive, colorful salad goes well with other holiday dishes. 1 bunch kale, washed and chopped (without stems) 1 /2 cup pomegranate seeds 1 carrot, chopped 1 stalk celery or fennel, chopped 1 /4 cup dried cranberries 1 orange or persimmon, sliced (for garnish) 1-2 Tbsp pumpkin seeds 1-2 Tbsp chopped fresh parsley 1-2 Tbsp walnuts, pecans, or hazelnuts 1-2 Tbsp of a favorite dressing (or olive oil and balsamic vinegar) Steam or quick boil kale (or use raw) and mix with other ingredients in a large bowl. Garnish with sliced oranges or persimmons. Toast the seeds and nuts or serve the entire salad raw.
Prayer for the Meal by Judy Carman
We joyfully give thanks for this our meal of love and peace. For no one’s child lies on our plates. None suffered for our feast. We pray for peace on Earth for all and grace to do our part. To God/Spirit and to all life we are connected heartto-heart.
chemistry in their brains, boosting confidence on many levels. Pilates is recognized as a highly effective way to improve posture.
Helps Coordination and Rehabilitation
Pilates Unbound New Fusions with Yoga, Dance and Boxing by Aimee Hughes
ith 11,000 studios across the U.S., “Pilates continues to grow because an increasingly wide spectrum of people are discovering how it can benefit them,” says Elizabeth Anderson, executive director of the Pilates Method Alliance, in Miami. Pilates instructor Amanda January, who works at The Carriage Club, in Kansas City, eventually became an instructor because, “I love the challenge of it. I had always been a dancer, and found Pilates provides the movement therapy that my dance classes lack.” Current trends are combining Pilates not only with yoga, but also dance and even boxing. “My favorite fusion Pilates class is barre,” says Halley Willcox, a certified Pilates teacher originally from Austin, Texas, now a grad student at the University of Arizona, in Tucson. Barre classes mix classical ballet exercises with yoga and Pilates (see Tinyurl.com/Barre4Fitness). The boxing variation, called piloxing, incorporates pugilistic moves and
barefoot interval training. “No prior experience is necessary; the possibilities are endless,” comments Willcox. Anderson believes, “The growth we’re observing is due to the fact that Pilates addresses fitness across the entire body, rather than parts. It creates a wonderful feeling of overall well-being; the exercise is done in a balanced manner on all planes and is coordinated with conscious breathing. Plus, it doesn’t cause injuries, it prevents them.”
“Through focus and breath awareness, Pilates, not unlike meditation and yoga, helps you become more aware of your body, which makes you more comfortable in your own skin,” says January. Social psychologist Amy Cuddy’s TED talk, “Change Your Posture, Grow Your Confidence, Follow Your Dreams,” shares the results of her Harvard University research, which demonstrates how people that assume what she calls “power postures” actually change the
Many dancers and professional athletes access the therapeutic qualities of Pilates to help them recover from injuries and enhance balance and coordination. Anderson remarks, “With a qualified teacher, Pilates can be applied as a post-rehabilitation modality once postsurgery physical therapy is completed, to further strengthen the body. Elite athletes such as professional dancers, baseball and football players, ice skaters and equestrians are also finding ways that Pilates can strengthen and assist them with their performances, wellbeing and injury prevention.” One of the ways that Pilates helps is by affecting body fascia. “Muscles work together, not individually, within the fascia, and the best way to change the muscle is through resistance,” says January. “It’s why Pilates uses spring tension, resistance bands and even jumping. Pilates improves balance and coordination because all the muscles work together. The entire body is learning how to dance in unison with itself.”
Boosts Immunity “The more I committed to a regular Pilates practice, the more I noticed I wasn’t getting sick as often,” says January. “Pilates helps boost the immune system through reducing stress, a well-known contributor to disease. It’s accessible to people of all ages. You don’t have to be flexible or strong to begin, just willing.” She offers this advice to beginners. “Check out all the local studios to see what they offer. It’s best to start out taking classes twice a week with a certified teacher for two to three months. That’s easy to commit to. Then you can see if Pilates is right for you.” Aimee Hughes, a freelance writer in Kansas City, MO, is a doctor of naturopathy on the faculty of the Yandara Yoga Institute. Connect at ChezAimee@gmail.com.
Boarding Solutions for Beloved Pets The Best are Pet, People and Planet Friendly
Be thankful for
what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough. ~Oprah Winfrey
by Sandra Murphy
he holidays bring buffet feasts, ribboned gifts, stockings of goodies, ornaments and tinsel that to animals all look good enough to eat. Pets can get into trouble, especially if they’re away from home. Boarding may be the best alternative when the family travels for holidays.
Take a Tour
Brad Nierenberg blogs about dogs at PawsitivelyBradleyNierenberg.com, from Wilmington, Delaware. He relates an experience when friends watched Bitsy, his Cavalier King Charles spaniel, and she escaped out the front door. Fortunately, a neighbor found her. Afterward, he says, “I asked other dog-crazy owners which kennel they’d recommend.” Kennels used to be an indoor cage with a dog door to a fenced run area outside. Dogs could see each other, but not play together. Well-heeled facilities offered fancy amenities, geared more
to impress the owner than comfort the pet and were generally bereft of enriching experiences. “Pets are living, breathing, loving creatures, and boarding facilities not yet up to speed need to catch up to how people feel about pets today,” says Charlotte Biggs, COO of the nonprofit International Boarding and Pet Service Association, near Austin, Texas. It helps its members create safe, responsible pet care facilities by including holistic, positive and green practices in their safety and training manuals. Susan Briggs, co-founder of the independent Professional Animal Care Certification Council for the pet care industry, in Houston, advises, “Take a tour. Kennels should be clean and organized. You should feel comfortable with the staff.” “Do the employees talk about your pet like you’re bringing the car in for an oil change? If it’s ignored in favor
photo courtesy of K-9 Resorts Daycare and Luxury Hotels
photo courtesy of K-9 Resorts Daycare and Luxury Hotels
of paperwork, maybe you should keep looking,” says Josh Brown, owner of Far North Kennel, in Anchorage, Alaska. “You want to go where the staff bends down and lets your pet come to them. It should be obvious your dog’s going to get positive human interaction. When you walk out after touring the facility, you should feel better about boarding than when you walked in.”
Costs vary, so ask what’s included in the basic fee, such as group play, treats, administered meds, special bedding and feeding the same food as at home. The pet also should be able to have their bed, toys and favorite things with them. Also be clear about medications, health or mobility issues and special bedding or grooming preferences. An apparent bargain can be either less than expected or more expensive once all costs are totaled. “Ask if titers are accepted in lieu of current vaccinations, and don’t feel pressured to over-vaccinate,” advises Briggs, who explains that titers assess levels of immunity from previous vaccinations. She also suggests asking about the facility’s emergency plan, including evacuation. The more information everyone has, the better the pet’s stay will be. Socialized dogs or cats should be able to enjoy group playtime or a communal catio (enclosed indoor/outdoor space for felines); others would rather watch from afar. Stays should be individualized, not uniform. Facility owners suggest first booking a day visit and then an overnight as a test.
Before booking, also ask about unseen factors. Josh Parker, co-founder of K-9 Resorts Daycare and Luxury Hotels, in Fanwood and other New Jersey locations, recommends that boarding clients look for features such as ecofriendly cleaning products; air purifiers and ventilation systems to prevent spreading of germs; a floor plan that reduces stress by limiting views of other animals; lighting that dims at night for restful sleep; a good ratio of staff to pets that allows employees to spend time with nervous boarders, spot any signs of illness or distress early on and intervene if quarrels arise; and availability of an on-call veterinarian with access to the family vet or nearest emergency facility. Leave a medical directive explaining what should be done if an owner can’t be reached. Flooring at better resorts is antibacterial. Outdoors, artificial grass made of recycled products is soft on paws, drains better than grass and is easier to clean. It’s eco-friendly because it requires no watering, mowing or pesticides.
Stay in Touch
“Some facilities like ours offer webcam options so you can ‘visit’ with your dog while you’re traveling,” says Brown. Texting kennel updates and selfies of an employee with a pet can also ease any worries. “I just want my pet in a place where she is safe, secure, well cared for and loved,” says Nierenberg. Though apart, pets and their people can all enjoy a fresh adventure. Connect with freelance writer Sandra Murphy at StLouisFreelanceWriter@ mindspring.com.
FOLLOW YOUR HEART ,
Tis The Season To Help Others Advertise in our
December Uplifting Humanity Issue
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calendarofevents 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.
TUESDAY, NOVEMBER 1 Penn in Latin America – 1-5:15pm. University of Penn’s Center for Global Health will host their second annual Penn in Latin America and the Caribbean conference. It aims to bring together individuals to discuss current governmental and regional public health responses to emergent threats in Latin America and the Caribbean. University of Penn Biomedical Bldg, Gaulton Auditorium, 421 Curie Blvd. Info: 215-898-9919 or sas.upenn.edu/ lals/events-calendar. Johnny Perez: The Truth about Solitary Confinement – 6-7pm. Johnny Perez will speak about the policy and practice of solitary confinement in U.S. prisons. He will discuss the psychological consequences of isolation, as well as reform efforts at the state and national levels. Free event, reception to follow. Eastern State Penitentiary, 22 St & Fairmount Ave, Philadelphia. 215-236-3300. Author Events – 6:30pm. Author Harriet Millan will discuss her novel How Fast Can You Run. Millan is a prize-winning poet and writer. Books will be available for purchase after the talk. Philadelphia City Institute, 1905 Locust St, Philadelphia. 215-685-6621. Cooking with Legumes – 7-8:30pm. With Wendy Romig, MS, LDN, Clinical Nutritionist and Herbalist. At this talk and cooking demo, you’ll learn how to make nutritious and budget-savvy meals using legumes and pulses. With so many varieties to choose from, your dinner table will be bursting with new and delicious flavors this fall. Free admission. Sage Integrative Health Center, 538 Carpenter Ln, Philadelphia. 215-839-3950. SageIntegrativeHealth.com.
WEDNESDAY, NOVEMBER 2 Little Explorers: Seed Collectors – 10-11:30am. Collect seeds from all over Bartram’s Garden and make a natural mosaic of seeds. Program designed for children 2-4 years old. $12/student, members/free. 5400 Lindbergh Blvd, Philadelphia. 215-729-5281. Intro to Bees and Beekeeping – 7-8:30pm. Learn where to get bees of your own, how to set up and maintain a hive and what types of activities and time commitment are required throughout the year.
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Weaver’s Way, 542 Carpenter Ln, Philadelphia. 215-843-2350, ext 118. Register: WeaversWay.coop/ event/moxie-tuesday.
WEDNESDAY, NOVEMBER 9 Heather Ann Thompson: Blood in the Water – 6-7pm. Dr Heather Ann Thomson, an awardwinning historian, will discuss her new book Blood in the Water. Conversation will be led by Keeanga Yamahtta Taylor. Free event, no reservation required. African American Museum, 701 Arch St, Philadelphia. 215-574-0380. Mastering the Art of Japanese Home Cooking – 7:30pm. Learn to blend Western Japanese ingredients with Iron Chef Masaharu Morimoto. Talk with the author himself and check out his easily adaptable recipes. Parkway Central Library, 1901 Vine St Philadelphia. 215-567-4341.
THURSDAY, NOVEMBER 10
Free workshop. Weaver’s Way, 542 Carpenter Ln, Philadelphia. 215-843-2350, ext 118.
SATURDAY, NOVEMBER 5 Self-Defense Class – 10-10:50am. Expect a group of mostly beginners learning basic self-defense techniques. Women/girls ages 12 and up. Free. Gracie Academy Philadelphia, 325 Bainbridge St. Info: phlbjj.com/bjj/freeselfdefense. Philly Bike Expo – 10am-6pm. Meet and explore different artisans, manufacturers and organizations presenting their products and services at the Philly Bike Expo. Exhibitors include: Altor, Calfee Design, Green Guru Gear and more. PA Convention Center, 1101 Arch St. Info: PhillyBikeExpo.com. Local 22’s Health Fair Fun Run – 11:30am. Join the International Association of Fire Fighter’s in a free walk/run. Starting point: 5200 Pennypack St, Philadelphia. RunSignUp.com/Contact-Us.
SUNDAY, NOVEMBER 6 Go Take a Hike! – 10am-1pm. Enjoy a unique and all-levels-paced hike through Wissahickon with environmentalist, author and artist Brad Maule. Hike will be about four miles (2-3 hours to complete). Allen Lane Train Station, Allen Lane & Cresheim St, Philadelphia. Info: TimeOut.com/Philadelphia.
Philadelphia Asian-American Film Festival – Nov 10-20. The 10-day film festival begins. The festival includes Asian-American documentaries, feature films, panels, discussion, and parties. International House, 3701 Chestnut St and Asian Arts Initiative, 1219 Vine St. Leeway.org. Waterways of Changing Climate – 6:30-8pm. Environmental scientist Dr Raluca Ellis and a panel of experts will discuss about water and climate from the depths of the ocean to our own backyard. Sarah Wu, Deputy Director of Philadelphia’s Office of Sustainability and Dr Radley Horton, a climate scientist will be among the panel. Franklin Theater, The Franklin Institute, 271 North 21st St, Philadelphia. fi.edu/event/2016-11-10. Herbal Medicine Enthusiasts Discussion/Class – 7pm. Sage Integrative Health Center, 538 Carpenter Ln, Philadelphia. 215-839-3950. Register: SageIntegrativeHealth.com.
SATURDAY, NOVEMBER 12 Rocky Run – 6:45am, 5K; 7:30am, 10 mile. Begins at Philadelphia Museum of Art. 2600 Benjamin Franklin Pkwy, Philadelphia. Run for the Stripes 5K – 8:15am. Join the fifth annual Run for the Stripes 5K run/walk to raise awareness and funds for neuroendocrine (NET) cancer. Proceeds from the race go to NET research. Signing up will include a free entry at the zoo. Philadelphia Zoo, 3400 W Girard Ave. RockyBalboaRun.com/info.
SUNDAY, NOVEMBER 13
Mini Maker Faire: Make Workshop – 11am-noon. Learn and experience virtual reality, 3D printing, robotics, Air Hogs Connect and more. Barnes and Noble Rittenhouse Square, 1805 Walnut St, Philadelphia. 215-665-0716.
Herbalist Workshop: Kitchen Medicine – Noon2pm. Learn how to make cough syrup, fire cider, anti-microbial tea and a sinus-clearing solution. Everyone will go home with a jar of fire cider. Bartram’s Garden, 5400 Lindbergh Blvd, Philadelphia. 215-729-5281.
MONDAY, NOVEMBER 7
MONDAY, NOVEMBER 14
Concerts at the College – 7-10pm. Musicians from the Philadelphia Orchestra perform in Mitchell Hall at the College of Physicians of Philadelphia. $25. College of Physicians, 19 S 22nd St. Tickets: MutterMuseum.org/events/concerts.
TUESDAY, NOVEMBER 8 Bulk on a Budget – 7-8:30pm. Join Nutrition Education Associate Mercelyne Latortue to learn how to stock your pantry with key staples so you’re ready to cook at home any time. Free admission.
Music Program Masterclass with Michael Ludwig – 6:30-8:30pm. PhillyPOPS Concertmaster and world-renowned soloist Michael Ludwig will perform. Free admission. Drexel University Main Auditorium, 3141 Chestnut St, Philadelphia. 215571-3528.
TUESDAY, NOVEMBER 15 Hearty Nourishment with Roots – 7-8pm. With Wendy Romig, MS, LDN, Clinical Nutritionist and Herbalist. Carrots and beets – no problem. But
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what about celeriac, turnips, daikon, parsnips and radishes? Learn all about the wonderful benefits of roots in your diet as well as how you can prepare them for a delicious, hearty meal. Plus, discover how to store and preserve these local rooted delights all winter long. Free admission. Sage Integrative Health Center, 538 Carpenter Ln, Philadelphia. 215-8393950. SageIntegrativeHealth.com.
WEDNESDAY, NOVEMBER 16 Community Night: Robots – 5-8pm. Explore exhibits such as Electricity and Amazing Machines and build your own robot. Free admission, registration required. Franklin Institute, 271 North 21st St, Philadelphia. fi.edu/special-events. Singing Owls, Women’s Chorus and University Chorale – 7:30pm. Performances include Rollo Dilworth, Mitos Andaya Hart, Christine Bass, and Art Mckenzie. Free admission, no tickets required. Temple University Lew Klein Hall, 1837 North Broad St, Philadelphia. 215-204-9860.
THURSDAY, NOVEMBER 17 Sustainable Energy Conference – 8am-5pm. Join the Energy Coordinating Agency which brings current information on low-income energy policy and practice in climate change. This year’s theme: Connect the Dots Now for a Self-Sufficient Energy Future. Tickets range: $10-$50. Temple University Student Faculty Center, 3340 North Broad St, Philadelphia. Eventbrite.com. Temple University Symphony Orchestra – 7:30pm. Temple University’s music director, Andrea Delfs, will orchestrate composures including Beethoven, Barber and Bernstein. Free admission, no tickets required. Temple University Lew Klein Hall, 1837 North Broad St, Philadelphia. 215204-9860.
WEDNESDAY, NOVEMBER 19 Cooking Demonstration – 11:30am-12:30pm. Join Chef Chigumi Obayashi an in hour-long cooking class at the historic Reading Terminal Market. Free. 1136 Arch St, Philadelphia. 215-922-2317.
SATURDAY, NOVEMBER 20 Philadelphia Marathon – 6:55am wheelchair/ handcycles; 7am runner/walkers. Start location: Benjamin Franklin Pkwy at the Ivory Coast flag pole. Info/registration: PhiladelphiaMarathon.com.
MONDAY, NOVEMBER 21 The Secret of Care – 6:30-8:30pm. Dr Jack Coulehan, MD, MPH, poet, physician and medical educator, will discuss the tension between medical practice and the healing power of human contact and engagement. The Civil War exhibit in the Mutter Museum will be open to attendees after the lecture. $10/ticket (student and Mutter Membership discounts). 19 S 22nd St, Philadelphia. MutterMuseum.org/events.
THURSDAY, NOVEMBER 24 Fairmount Park Turkey Trot 5 Mile – 8:30am. Two-loop course around Memorial Hall. Free Tshirt for those who register. Memorial Hall, 42nd Ave & Parkside Ave, Philadelphia. 267-994-4259. RunTheDay.com.
Philadelphia Thanksgiving Day Parade – 8:30amnoon. Come out and celebrate the oldest Thanksgiving parade in the country. Floats, balloons, performers, choirs, dance groups and marching bands. Starting point: 10th St & Market St. Info: VisitPhilly.com.
SATURDAY, NOVEMBER 26 Small Business Saturday – 11am-5pm. Help small businesses in Manayunk get more exposure during the biggest shopping weekend of the year. Get a chance to win an American Express Gift Card. Manayunk Development Corporation, 4312 Main St, Philadelphia. 215-482-9565. Cooking Demonstration – 11:30am-12:30pm. Join Philabundance in hour-long cooking class at the historic Reading Terminal Market. Free. 1136 Arch St, Philadelphia. 215-922-2317. Wellness Walk – 2-3pm. Get some fresh air and exercise in the beauty of the fall forest. The walk will be led at a moderate pace; be prepared for uneven terrain. The Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215-482-7300.
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plan ahead SATURDAY, DECEMBER 10 Parade of Lights – Time TBD. Head to the Delaware River waterfront for the annual Parade of Lights, a lighting celebration that includes a boat parade of pleasure boats and working vessel decked out in decorations and lights. 211 S Christopher Columbus Blvd, Philadelphia. 215-413-8655.
SATURDAY, DECEMBER 17 Ugly Sweater Run – 8am. Wear your favorite ugly sweater and run a 5K. Fairmount Park, 4231 Ave of the Republic, Philadelphia. TheUglySweaterRun. com/Philly.
MONDAY, FEBRUARY 13 Nutrition Therapy Training Certification Program – Winter courses begin February 13, 2017. This nine-month-long course is part online and in-person and works with your schedule. It includes three in-person workshop weekends and workshop dates vary by city. Registration is currently open. $5,400/nine-month program. Event location venues include: Denver, Las Vegas, Minneapolis, New York City, San Diego, Toronto and more. Info: 800-918-9798.
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Dickinson Square Farmers’ Market – Thru Nov 20. 10am-2pm. Moyamensing Ave & Morris St, Philadelphia. 215-733-9599. Info@FarmToCity.org.
November Project – 6:25am. Free workout at various locations (see Facebook/Twitter). Info@ November-Project.com/Philadelphia-PA.
Gorgas Park Farmers Market– 2-7pm. Ridge Ave & Acorn St, Philadelphia. 215-733-9599. Info@ FarmToCity.org.
Rittenhouse Square Farmers’ Market – Thru Nov 22. 10am-2pm. 18th St & Walnut St, Philadelphia. 215-733-9599. Info@FarmToCity.org.
Farmers’ Market at Liberty Lands – 9am-1pm. J & J Farm brings organic fruits and vegetables, eggs and homemade jam to Liberty Lands Park, 900 block of N 3rd St, Philadelphia. TheFoodTrust.org.
November Project – 6:25am. Free workout at Art Museum Rocky Steps. Spring Garden St, Philadelphia. Info@November-Project.com/ Philadelphia-PA. University Square Farmers’ Market – Thru Nov 23. 10am-sunset. 36th St & Walnut St, Philadelphia. 215-733-9599. Info@FarmToCity.org. The Fountain Farmers’ Market – Thru Nov 23. 3-7pm. East Passyunk Ave at 11th St & Tasker St, Philadelphia. 215-733-9599. Info@FarmToCity.org.
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Jefferson Farmers’ Market – Thru Nov 17. 11am3pm. 10th St & Chestnut St, Philadelphia. 215-7339599. Info@FarmToCity.org.
For every $100 spent in locally owned business, $68 returns to the community. source: the350project.net 30
Pay What You Wish – 5-8:45pm. Explore the Philadelphia Art Museum. Donation recommended. 2600 Benjamin Franklin Pkwy. Info@ PhilaMuseum.org/visit.
Powers Park Farmers’ Market – Thru Nov 17. 3-7pm. Almond St & East Ann St, Port Richmond. 215-733-9599. Info@FarmToCity.org.
Chestnut Hill Farmers’ Market – 9am-3pm. Yearround market. Featuring local food and products: seasonal produce, herbs, mushrooms and honey plus plants and flowers. Winston Rd between Germantown Ave & Mermaid Ln, Philadelphia. 215-7339599. Info@FarmToCity.org. Rittenhouse Farmers’ Market – 9am-3pm. Yearround market. Local food and products: seasonal produce, herbs, mushrooms and honey plus local wine. 18th St & Walnut St, Philadelphia. 215-7339599. Info@FarmToCity.org. High Street Farmers’ Market – Thru Nov 19. 9:30am-1:30pm. 3rd St & Market St in front of Fork Restaurant and High Street Market, Philadelphia. 215-733-9599. Info@FarmToCity.org. East Falls Farmers’ Market – Thru Nov 19. 10am-2pm. Kelly Dr & N Ferry Rd in parking lot under Route 1 at Kelly Dr, Philadelphia. 215-7339599. Info@FarmToCity.org. Pretzel Park Farmers’ Market – Thru Nov 19. 10am-2pm. An independent farmers’ market in its fourth year of business. 4300 Silverwood St, Philadelphia. FriendsOfPretzelPark.org.
My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style. ~Maya Angelou
SAGE INTEGRATIVE HEALTH CENTER Wendy Romig, MS, CNS, LDN 538 Carpenter Ln, Philadelphia 215-839-3950 • SageIntegrativeHealth.com
Sage Integrative Health Center offers a customized, natural approach to helping people overcome illness using a blend of nutritional counseling, herbal remedies and wellness coaching. Visit our on-site herb shop. See ad, page 6.
ANIMAL HOSPITAL CHESTNUT HILL CAT CLINIC 8220 Germantown Ave Philadelphia • 215-247-9560 ChestnutHillCatClinic.com
We are a full-service veterinary hospital, dedicated to the gentle compassionate care of felines. We specialize in preventative health care and provide exceptional surgical and dental services. See ad, page 26.
COLON THERAPY TO YOUR HEALTH
Ethel Wilson, ND 2715 W Allegheny Ave, Philadelphia 215-223-5635 • 2YourHealth.us TYH Detox is about holistic health and natural healing remedies. We give the care you need to live and stay healthy naturally through colonics, detox, massage and sauna. See ad, page 8.
FUNCTIONAL MEDICINE INSIGHT HEALTH & WELLNESS Dr. Rick Dunlap, DC, PT, CFMP 1601 Walnut St, Ste 514 Philadelphia • 215-564-66680 InsightHealthWellness.com
Dr. Dunlap, a former Navy SEAL, chiropractor, physical therapist and certified functional medicine practitioner, has more than 20 years of experience in health and wellness. State-of-the-art FM program focusing on reversal and elimination of Type 2 diabetes and thyroid dysfunction, as well as True Cellular Detox program addressing hormonal dysfunction, weight-loss resistance, fatigue and brain fog. Our focus is on an efficient and effective approach to your health needs. Your wellness goals are with InSight. See ad, page 11.
POTENTIA PERSONAL TRAINING, LLC Tema Esberg 9507 Wheelpump Ln, Philadelphia 215-435-2215 • PotentiaPersonalTraining.com
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NAPhilly.com to request our media kit.
LOCALLY GROWN PRODUCE FARM TO CITY
Weekly Outdoor Farmers’ Markets Philadelphia • 215-733-9599 Info@FarmToCity.org • FarmToCity.org Farm to City connects urban residents with food from local farmers through 15 producer-only farmers’ markets, many CSA farms and its Winter Harvest Buying Club. Visit our website for seasonal schedule and opening days.
NATURAL ORGANIC MARKET ESSENE MARKET
In the heart of historic Fabric Row 719 S 4th St, Philadelphia 215-922-1146 • EsseneMarket.com Philadelphia’s premier natural foods market, Essene specializes in organic, local, veganfriendly selections. Our café’s hot bar features ready-made Korean, vegetarian and gluten-free entrees. Our fresh juice bar is renowned for invigorating smoothies and enlivening elixirs. Be sure to try freshly baked treats prepared in our own vegan bakery. From hard-to-find items to everyday staples, we’re your neighborhood market for healthconscious living. See ad, page 7.
Potentia can help you “Power your Potential” for fitness, health and wellness with a variety of services. We offer in-home personal training, lifestyle and behavioral coaching to identify and achieve your wellness goals and mindfulness workshops to quiet the mind, decrease stress/anxiety and improve energy and productivity.
PSYCHOLOGIST JOANNE PERILSTEIN, PHD 1518 Walnut St, Ste 1202 Philadelphia • 215-772-0900 MyPhiladelphiaTherapist.com
Licensed psychologist with more than 25 years of experience. Your needs and comfort determine the structure of your treatment. If you can’t solve problems with stress, anxiety or depression, I will need to listen to your story and together we will create a plan. I use a straight-forward, common sense approach seasoned with empathy and humor. See ad, page 9.
SUSTAINABLE ORGANIZATIONS SUSTAINABLE BUSINESS NETWORK 2401 Walnut St, Ste 206, Philadelphia 215-922-7400, ext 104 sbnPhiladelphia.org
The Sustainable Business Network (SBN) of Greater Philadelphia is a nonprofit membership organization striving to build a just, green and thriving local economy. See ad, page 9.
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 well-balanced approach to health and healing.
ORGANIC PRODUCTS ORGANIC MATTRESS COMPANY 1075 Main St, Hellertown 484-851-3636. TheOrganicMattressStore.com
WELLNESS CENTER AMAZING WELLNESS CENTER Dr. Donna Skerry 7017 Calvert St, Philadelphia 215-624-8824 TheHealthyYou.com
An all-in-one holistic specialist, Dr. Skerry will address the source of your physical pain with deep muscle therapy, weight or fatigue with whole food nutrition and barricades that stop you from succeeding with unique emotional work. Gluten-free pizza baked on-premise is also available (order before Fri). See ad, page 6.
The Organic Mattress Company has been around since 2004. Don’t be fooled by misleading advertising. We are here to answer any of your questions. See ad, page 11.
Festive Sips and Nibbles