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HEALTHY

LIVING

HEALTHY

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Diabetes Action Plan

Prevent & Reverse it Naturally

Sharable Thanksgiving

Ways to Make the Holiday Really Count

STRETCH YOURSELF

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Ways to Flex Our Muscles

Philly Neighborhood Spotlight on FISHTOWN

November 2017 | Philadelphia, PA Editionnatural | NAPhilly.com awakenings

November 2017

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letterfrompublisher

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hen we take a look around each day and see the effects of what the universe has given us, we should be mindful of our own participation. Our energy, or attitude, has a great deal of influence over the circumstances of our lives. The ebb and flow is in most part determined by relationships and encounters with others. Every day that I awake, there’s gratitude in knowing that I have another opportunity to get it right, and I ask, “How can I be of service today?” Once I started publishing this magazine and facing those challenges, I quickly learned to surround myself with positive affirmations as I begin my work day. I purposefully designed my office with my favorite things— trinkets and positive affirmations like “Awesome job,” “Remember to breathe,” and “Art is my world.” (that’s my son’s artwork). “God’s got this,” and a Jimi Hendrix quote on my door; “When the power of love overcomes the love of power, the world will know peace.” Then I’m powered up to take on the world! When I stop and reflect upon the life I’m living, I smile a smile of gratitude to know that the mistakes I make can be corrected each day I live and learn. As my family continues to grow in age and wisdom, we learn valuable lessons about ourselves and the world around us. We experience both triumphs and defeats, but we always practice giving thanks. Even when life seems chaotic, we give thanks. It helps to keep focus on our purpose. As we celebrate this joyous season, be thankful and try to give a little more to someone in need or provide a service or even a random act of kindness to a complete stranger. Even if you’re having a bad day, challenge yourself to resist negative energy with a positive gesture of kindness to someone. That’s inner strength at its best. It’s important to look for things and people to love whenever and wherever we can. This has been a difficult year for the nation and the world. Most of us have been privileged to be sheltered from the worst effects, so it is critical for us to use our voices for good and provide services to those in need and that’s the Thanks in Thanksgiving. It’s a good feeling to know that you’ve made someone smile. Peace!

contact us Publisher Kimberly Murray Editor Martin Miron National Editors S. Alison Chabonais Linda Sechrist Calendar Sara Peterson Design & Production Stephen Blancett C. Michele Rose Sales & Marketing Kimberly Murray Multi-Market Advertising Pat McGroder: 704-657-3886 Franchise Sales 239-530-1377

Natural Awakenings – Philly 1515 Market St., Ste. 1200-533 Philadelphia, PA 19102 Phone: 215-902-9137 Fax: 215-402-3423 Publisher@NAPhilly.com NAPhilly.com ©2017 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business.

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We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. We welcome your ideas, articles and feedback.

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inspiration

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healthbriefs globalbriefs nonprofitspotlight neighborhood spotlight wisewords community spotlight naturalpet calendar resourceguide classifieds

HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 215-902-9137 or email Publisher@NAPhilly.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NAPhilly.com. Deadline for editorial: feature articles are due by the 5th of the month, news briefs and health briefs are due by the 10th. CALENDAR SUBMISSIONS Email Publisher@NAPhilly.com or visit NAPhilly.com for more information. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 704-657-3886. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.

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THANKSGIVING

Ways to Focus on What Really Matters by Marlaina Donato

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

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15 LISSA RANKIN ON

MOVING FROM FEAR TO FREEDOM

by April Thompson

16 PREVENTING,

REVERSING AND MANAGING DIABETES NATURALLY

by Linda Sechrist

20 SACRED SILENCE Discover the Benefits of Quiet at a Silent Retreat

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by April Thompson

22 TRY SOME STRETCHES Four Ways to Flex Our Muscles

by Marlaina Donato

24 DIY FIRST-AID FOR DOGS

Seven Natural Home Remedies by Karen Becker

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newsbriefs Pollution Watchdog Turns 50

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lean Air Council (CAC), Philadelphia’s oldest environmental nonprofit, was founded before the U.S. Environmental Protection Agency, before Earth Day and before the Clean Air Act. It has been fighting for everyone’s right to breathe clean air since 1967, and now will celebrate its 50th anniversary at a reception from 5:30 to 8 p.m., November 9, at R2L restaurant, in Center City. Executive Director and Chief Counsel Joe Minott will also be marking his 35 years at the council. Special guests Mayor Jim Kenney and Senator Bob Casey will be in attendance. CAC has a goal to raise $50,000 toward bolstering the newly created Legal Victory Fund to ensure it has what it needs for the battles faced both now and in the future. $100 per ticket. Location: 50 S 16th St., Philadelphia. For more information, visit Cleanair.org/event-s/50th-anniversary.

Trash is Beautiful

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s part of Monument Lab, a public art and history project produced with Mural Arts Philadelphia on display through November 19, Recycled Artists in Residency (RAIR) will host its fourth annual Trash Bash and Silent Auction on November 15 at Crane Arts. This animated, fun-filled evening will include a VIP reception before the event at 5:30 p.m., where guests have first access to bid or buy-it-now on an array of works by local artists, Trash Boutique items and Phillycentric packages and experiences. Monument Lab is a citywide conversation about history, memory and our collective future regarding who we want to honor in public spaces and the untold stories that need to be told. It features temporary public art in 10 locations across the city created by 20 artists, and more than 20 events in the communities in and around the installations. Location: 1400 N. American St., Philadelphia. For more information, visit MonumentLab.MuralArts.org.

News to share? Email details to: Publisher@NAPhilly.com Submittal deadline is the 5th of the month.

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newsbriefs Exclusive Yoga Conference at Jefferson University

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he Yoga Research Society will present their 43rd annual conference, Yoga: Sound Body, Sound Mind, November 11 and 12, at Thomas Jefferson University Alumni Hall. On Saturday, registration begins from 9 to 10 a.m. The day’s speakers include Vijayendra Pratap, Ph.D., with Yoga: Sound Body, Sound Mind-Asana; Joseph Loizzo, M.D., Ph.D., with Three Steps to Happiness; Joshua Leeds, with Body Percussion; and a showing of the Louise Hay film You Can Heal Your Life. On Sunday, speakers include Pratap, with Yoga: Sound Body, Sound Mind-Pranayama; Leeds, with The Power of Sound; Julie Burstein, with Creative Healing Touch; Master FaXiang Hou, with Healing QiGong; and Pratap, with closing remarks. There will be breaks and vegetarian buffet lunches both days. Pratap, a student of Swami Kuvalayanandaji, is director of the SKY Foundation, president of the Yoga Research Society and director of the Yoga Program at the Jefferson-Myrna Brind Center of Integrative Medicine. Location: 1020 Locust St., Philadelphia. For more information, times and advance registration (recommended), visit Tinyurl.com/YogaResearchSocietyConference.

Holistic Happy Hour

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hreshold Wellness Center is hosting a Holistic Happy Hour from 5 to 8 p.m., November 18, to bring together the health conscious community and enjoy the company of like-minded individuals while learning about the many natural approaches to healing they have to offer. There will be organic wine and pizza, mini massages, acupuncture and other demonstrations, as well as raffle prizes. Julia Taylor says, “This is a gathering for people who want to learn more about options for health and wellness, for those who already know a lot, but want to know more, or just to enjoy an evening with like-minded individuals to share resources and bask in the abundance of self-care available in our serene healing space.” Admission is free. Location: 440 E. Girard Ave., Philadelphia. For more information, call Taylor or Tara Nayak, ND, at 267-886-8468 or visit ThresholdWellness.com. See ad, page 9.

Gluten-Free Friday Holiday Edition

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et a head start on a gluten-free New Year’s resolution. City Kitchen’s host chef will prepare delicious and safe gluten-free foods for the holidays that the whole family will love from 6:30 to 8:30 p.m., November 10. The class will be exploring wheat alternatives for thickening, breading and baking applications. Throughout the class, participants will prepare exciting new recipes that use these alternatives, as well as some traditional recipes that are naturally gluten-free. Recipes will be provided and students will head into the holidays with new tips and tricks to stay deliciously gluten-free. Tickets are $65, BYOB. Register at City-Kitchen.TicketLeap. com/gluten-free-holiday. Location: 1136 Arch St., Philadelphia. For more information, visit Tinyurl.com/Gluten-FreeCooking-Class.

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Step Out to Combat Diabetes

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he Philadelphia Step Out Walk to Stop Diabetes, a fundraiser for the American Diabetes Association presented by the pharmaceutical giant Merck on November 4 at the Philadelphia Museum of Art, opens for registration at 7 a.m. A timed 5k run starts at 8:30 a.m., and the family-friendly walk starts at 9:30 a.m. The Step Out Day experience includes starting line ceremonies with inspiring speakers, a well-marked walking route, fully stocked rest stops, refreshments and post-event celebrations. There will also be a health and wellness festival and other activities, just as in other similar events around the country on this day. The Step Out Walk help diabetes research by raising awareness in the community about diabetes, funding lifesaving research and helping people that are discriminated against because they have diabetes. Location: 2600 Benjamin Franklin Pkwy., Philadelphia. For more information, visit Tinyurl.com/PhillyStepOutDiabetesWalk.

Organic Conference in Harrisburg

Connect ~ Promote ~ Advance

Learn more at sbnphiladelphia.org

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rowing Pennsylvania’s Organic Farms 2017 annual conference will take place from 7 a.m., December 12, to 4 p.m., December 13, at the Sheraton Harrisburg Hershey Hotel to support Northeast and Mid-Atlantic organic farms by presenting information and discussions on the best available organic farming practices. Presenters will focus on advanced organic production practices for beginning and transitional organic farmers, and address current organic farming issues. Successful organic farmers, farm industry representatives dedicated to organic production and representatives from universities and institutions with accomplished organic research programs will speak. Sessions topics include animal health, dairy, pastured livestock, fruits, vegetables, small (heritage) grain, soil health, pest and weed control. The GPOF conference is a collaboration of private, public and government agencies organic farmers, the Pennsylvania Department of Agriculture, Rodale Institute, Pennsylvania Certified Organic, Organic Valley Dairy, USDA Natural Resource Conservation Service, Pennsylvania Farm Link and consumer advocacy groups. Location: 4650 Lindle Rd., Harrisburg. For more information, visit gpofconference.org/about. Register at Tinyurl.com/ OrganicConferenceRegistration. natural awakenings

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healthbriefs

Nejron Photo/Shutterstock.com

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esearchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, have found that aerobic exercise increases overall brain volume and gray matter, and helps improve brain function. Thirty-five adults with mild cognitive impairment were split into an aerobic group and a stretching group. The aerobic group participated in moderate-to-vigorous exercise four times per week for six months, while the others did stretching exercises at the same rate. The researchers used magnetic resolution imaging with each participant at the beginning of the study and after six months to determine potential changes in the brain. They found that both groups showed volume increases in gray matter regions linked to short-term memory, but the aerobic group displayed a larger preservation of overall brain volume. They also had greater improvements in cognitive function.

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Cranberry Prebiotic Promotes Gut Health

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esearch from the University of Massachusetts, Amherst, has found that the cell walls of cranberries contain xyloglucan, a complex sugar that feeds the beneficial, naturally occurring bifidobacteria, enhancing the body’s microbiome. “A lot of plant cell walls are indigestible, just like we can’t digest the special sugars found in xyloglucans,” explains nutritional microbiologist and researcher David Sela, Ph.D. “But when we eat cranberries, the xyloglucans enter our intestines, where beneficial bacteria can break them down into useful molecules and compounds.” Sela emphasizes the importance of prebiotics. “With probiotics, we are taking extra doses of beneficial bacteria that may or may not help our gut health,” he says. “But with prebiotics, we already know that we have the beneficial guys in our guts, so let’s feed them with more nutrients and things that they like.”

Maks Narodenko /Shutterstock.com

Aerobics Improve Brain Function


Diabetes is not Incurable by Tony Moore

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here are two main types of diabetes; mellitus, referred to as onset diabetes; and insipidus, marked by excessive excretion of very dilute urine and an increase in thirst. Diabetes mellitus, a disease of carbohydrate metabolism, is due to a lack or insufficient action of circulating insulin, causing hyperglycemia and a condition that is the consequence of a previous disease or injury. Dr. Patrick Kingsley, a British integrative doctor, discovered that inflammation was a culprit. In the cause of diabetes, “An inflammation cascade occurs when tissue injury or a pathogen of some sort, like a virus or bacteria or even an allergen, triggers the creation of cytokines (secretion of the immune systems that effect other cells and or organs). There is an array of supplements, herbs and foods that are now available. In the supplement class there are magnesium, chromium, zinc and vitamins. Herbs include chocolate, nigella sativa and cinnamon. Beneficial foods include whole grains, beans, nuts and green leafy vegetables to reduce the risk of Type 2 diabetes. Dr. Tony Moore is owner of Nutrition and Health Center in Philadelphia.

natural awakenings

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Wine Worry

Mariyana M/Shutterstock.com

Glyphosate Toxin Turns Up in Wines

Monsanto’s toxic Roundup herbicide glyphosate has been found in all 10 California vintages tested, including organic wines. While glyphosate isn’t sprayed directly onto grapes because it would kill the vines, it’s often used to spray the ground in the vineyard to be absorbed via the roots. Sometimes, glyphosate drifts from conventional vineyards into nearby organic and biodynamic vineyards. Other times, the toxin remains in the soil after a conventional farm has been converted to organic; the chemical may persist onsite for more than 20 years. Glyphosate is patented as an antibiotic. Designed to kill bacteria, it harms both soils and human health, and has been cited as a human carcinogen by the World Health Organization.

Renewables Hit High Mark in UK

In a major marker of renewable growth, sources of energy that includes wind, solar, hydro and wood pellet burning briefly generated more electricity—50.7 percent—than coal and gas in Great Britain for the first time on June 7. When nuclear sources are added, the number increased to 72.1 percent. Records for wind power are also being set across Northern Europe.

For glyphosate-related consumer information, search Actions at MomsAcrossAmerica.com.

Get Outside

Black Friday Alternative

oliveromg/Shutterstock.com

This year, all REI outdoor outfitter stores will close on Black Friday and join hundreds of national and local organizations and like-minded brands to ask, “Will You Go Out with Us?” For the third year, the REI #OptOutside initiative will mobilize Americans to firmly establish a new tradition of choosing trails over sales on Black Friday, including camping under the stars instead of camping out at malls. For helpful ideas, visit rei.com/opt-outside.

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News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.

Getting Greener

hxdbzxy/Shutterstock.com

globalbriefs

Faster Rescues

Artificial Intelligence Helps Locate People and Wildlife Artificial intelligence (AI) is helping doctors and scientists worldwide do their jobs better. In wildlife preservation, many researchers want to know how many animals there are and where they live, but Tanya Berger-Wolf, a professor of computer science at the University of Illinois at Chicago, states, “Scientists do not have the capacity to do this, and there are not enough GPS collars or satellite tracks in the world.” At AI-driven Wildbook.org, photos are uploaded by experts and the public and analyzed for species, age and even gender. One massive Kenyan study in 2015 prompted officials to alter their lion management program. Also, the locations of stranded victims of floods, earthquakes or other disasters can be determined via computer programmers writing basic algorithms that examine extensive footage. In flooded areas, AI technology can also find debris that harbors trapped people. AI techniques can even monitor social media sites to find out more about missing people and disasters.


nonprofitspotlight

UPLIFT

Ethnic Redlining Practices are Immoral by Audrey Fish

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hiladelphia is the birthplace of The Constitution and American democracy, yet many people throughout the city and across our nation lack a fundamental right—to food. “I was so worried about being full, I never thought about being well-nourished.” This statement from a high school junior represents the more than 22 percent of Philadelphia residents that are food insecure. Uplift, a nonprofit organization based just outside Philadelphia, is working to eliminate food deserts nationwide. America was founded on the belief that every last person is created equal. Uplift is trying to improve the quality of life in underserved communities because raising a family and living a healthy, full, life should not be restricted due to unfair, biased circumstances. They believe that everyone should have the freedom to choose nutritious food for themselves and their family, regardless of where they live. For many, the only choice to feed their family is fast-food restaurants selling fat-filled meals that contain a days’ worth of calories in one meal. It’s plenty of food, but none of it is healthy and it constitutes what we call a food desert—a place, even an entire community—with little or no access to healthy food, such as fresh fruits, vegetables, meats and dairy products. Some

people must live their entire life without being able to shop at a grocery store, forced to go without access to the basic ingredients required for a healthy, home-cooked meal. Millions of Americans, mostly poor and many AfricanAmericans, live in these areas. In fact, the United States Department of Agriculture reports that more than 23 million Americans currently live in food deserts, including 6.5 million children. The negative effects of food deserts on our health are myriad, and include obesity, diabetes and cardiovascular diseases. Obesity is one of the biggest drivers of preventable chronic diseases and healthcare costs in the U.S., and estimates for treatment costs are $147 billion to $210 billion per year. Not so long ago, crime and safety was a staple of local news coverage. Working in the world of nonprofits has revealed the reality of a different major hardship that lowincome families face. It is possible that having access to fresh and healthy food could be based on having the right zip code. Audrey Fish is the Communications Manager at Uplift. For more information, call 856-471-2008, email Audrey.Fish@ UpliftSolutions.org or visit UpliftSolutions.org.

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neighborhoodspotlight

Welcome to Philadelphia—

Fishtown by Lauren Davish

The greater Philadelphia area has been an important meeting ground in our country’s history since the days of the Liberty Bell, and is no less so today. Teeming with diversity and multicultural heritage from downtown to the suburbs, there are many neighborhoods, many points of view and many lessons to be shared among us all. We hope that our series of spotlights featuring events and personalities in all corners of our great metropolis will encourage residents to think outside the box and stray from their commute to explore their own city with a new perspective.

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nyone familiar with the hippest areas in Philadelphia has certainly heard of Fishtown. Known and loved for its “off the grid” status, This enclave has definitively set itself apart from other Philly neighborhoods on more than just a geographic basis. In addition to Fishtown’s already hip vibes, they have a health scene that would make any green heart happy.

From trendy juice bars to floating in a saltwater isolation tank, Fishtown is always one step ahead of the game when it comes to health and wellness. Nova Pharmacy certainly provides healthy alternatives for their customers. For those looking to start an alternative healing journey, check out Threshold Wellness. With services that include massage therapy, CranioSacral

From trendy juice bars to floating in a saltwater isolation tank, Fishtown is always one step ahead of the game when it comes to health and wellness. therapy, acupuncture, workshops and more, they have exactly what is needed to feel rejuvenated, organically. It’s not odd to see a yoga studio every few blocks in Fishtown. Yoga’s mind, body, and soul-strengthening asanas have become a normal practice for these residents. Check out Amrita Yoga & Wellness to take part in yoga or Pilates classes, stop by one of their many events or take it one step further and go on one of their yoga retreats. When it comes to finding the best organic fruits, veggies and other healthy foods that won’t be found anywhere else, look no further than Parsley and Sage. This little corner store popped up over the summer, and the pervasive wellness atmosphere will surely motivate the pursuit of healthy habits. Juicing is all the rage these days, and it’s no wonder—with amazing health benefits and the instant energy that city-dwellers crave, green juice has become the new (and healthier) coffee. Fishtown residents and visitors should try Towners Juicery, on Palmer Street. Their combination of juices and smoothies (even a kombucha smoothie) will immediately kick start a juicing addiction. Fishtown is a great place to live and begin a wellness journey. Stopping by these spots will reveal the green side of this thriving Philadelphia neighborhood.

FISHTOWN, PHILADELPHIA, PA 12

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inspiration

Sharable Thanksgiving

Ways to Focus on What Really Matters by Marlaina Donato

Thanksgiving inspires a season of appreciation for what sustains us and gives meaning to life.

Share Good Food “I think true sustenance is when our hunger for connection and belonging meet,” says Sarah Ban Breathnach, the Los Angeles author of The Simple Abundance Journal of Gratitude. “When my daughter was small, we would purchase a complete Thanksgiving dinner for the local food pantry when we shopped for our own, saying, ‘One for us, one for them.’” Nourishment of our emotional and spiritual selves often begins with choosing simple, whole food. Rocco DiSpirito, a New York City celebrity chef and author of Rocco’s Healthy + Delicious, reminds us, “Eat real food! Return to the basics of eating what’s produced by Mother Nature. You’ll become a better partner, parent and person.” Cooking is more enjoyable when shared; beyond partaking together, partnering in meal preparation is a fun way to nurture bonds with others any time of the year.

Bangor, Pennsylvania, has opened her doors for intimate community events through the years. “My former home, a converted church, was a perfect space for organizing and a way to give back,” says Caldara, who has hosted gatherings on local environmental issues, music performances, literary nights and annual Dr. Martin Luther King Jr. celebrations. Small living spaces can be just as welcoming and facilitate simple conversation, a valuable gesture. “The art of listening is such a beautiful, but rare act of kindness. I love technology, but there’s no denying that our devices have made us poor listeners,” says Michael J. Chase, of southern Maine, the founder of The Kindness Center, whose books include Am I Being Kind and Off: A Memoir of Darkness, a Manual of Hope. Each month, Chase makes it a point to visit friends and send some handwritten notes instead of using social media.

Share Life’s Happiness

Practice Kindness

Common interests lessen the chasm between our to-do lists and nurturing camaraderie. Anna Maria Caldara, of

Sharing our time or talent will be remembered long after the holiday feasting. Author Nicole J. Phillips, of Athens,

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Ohio, author of Kindness is Contagious, observes, “We are literally created to be kind; it’s well known that feel-good endorphins are released when we do an act of kindness. I think we often hold back because we predetermine that our resources are limited. Know your talents and gifts, and build your acts of kindness accordingly.” Marlaina Donato is a freelance writer, author and multimedia artist (MarlainaDonato.com).

Feed Your Soul n Revive a traditional weekly or monthly dinner with family or friends. n Whip up and enjoy a healthy dinner or dessert with someone not seen in a while. n Organize a healthy potluck using local ingredients and encourage invitees to bring someone that’s new to the group. n Choose a healthier version of a holiday favorite and print out the recipe for everyone at the event. n Fill a holiday basket with yummy and colorful edibles and drop it off at a local business or library to express appreciation. n Seek reconciliation by initiating a conversation with someone that may have been hurtful. n Explore ThePeoplesSupper.org to join or host a dinner to make new friends.

Offer Some Time n Offer to help clean up a friend’s yard or organize a closet or room in their house. n Host a children’s art party and donate their works to a local facility or shelter. n If in possession of a holistic, artful or practical skill, gift it. n Bring a pot of homemade soup to a friend or neighbor that’s under the weather. n Find ideas for random acts of kindness at Kindness.org.


wisewords

dream, ending an unhealthy relationship or leaving a toxic job can predispose us to illness. Fear is the emotional equivalent of pain in the body. Attend to it when it arises; try to understand what it is telling you and see what’s in need of healing.

Lissa Rankin on

Moving from Fear to Freedom

What are some effective ways to defang false fear?

by April Thompson

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issa Rankin wears many hats: physician, mystic, author, artist, speaker and blogger. What unites her many pursuits is a passion for helping people optimize their health and understand how science and spirituality converge toward that goal. A former obstetrician and gynecologist, Rankin is the founder of the Whole Health Medicine Institute, in San Francisco, which trains doctors in mindbody-spirit medicine. She’s authored six books to date, including the bestseller Mind over Medicine, The Fear Cure and The Anatomy of a Calling. She lives in California’s Marin County and blogs at LissaRankin.com.

What common signs indicate that fear is affecting our health? When people are sick, there is almost always an element of fear. Many of us have “ridden shotgun” at one time or another with a health diagnosis, and that’s scary, so even if it’s not predisposing the illness itself, it can stimulate fear. Studies from institutions such as the Harvard School of Public Health and Carnegie Mellon University have discovered strong correlations between fear, stress and anxiety and health issues. When fear is predisposing us to illness, addressing the root cause of the issue is preventive medicine.

Whether triggered by something trivial or real, fear activates the “fight-or-flight” stress response in the brain. The body has natural self-healing mechanisms, but these only operate when our nervous system is relaxed, so effectively dealing with fear is foundationally critical to wellness.

How can we distinguish between true and false fear? True fear is an actual threat to physical survival, like being approached by someone wielding a gun. However, most fear is generated by a story we make up in our minds. Our wild imaginations, the source of beautiful creativity, can be a destructive force, too, as we envision all kinds of worst-case scenarios, most of which will not come true. Modern-day humans average more than 50 stress responses a day, which indicates we’re way off track in our relationship to fear. The mind constantly strategizes how to get what it wants and avoid what it doesn’t. A spiritual practice can help interrupt the “monkey mind” constantly ruminating on what could go wrong. Paying attention to fear around practical issues like not being able to pay bills is helpful because it can keep us from being reckless, such as buying an unneeded luxury item although our mortgage payment looms. But letting false fear prevent us from following a

Ultimately, we need to come into the right relationship with uncertainty; it’s the gateway to possibility. People often think that fear provides protection, when our intuition, which typically requires a relaxed state of mind, is a far more effective protector. There have been studies about doctors following their hunches to a patient’s underlying condition, leading to life-saving diagnoses.

How can we cultivate courage, curiosity and resilience, rather than feed our fears? Cultivating a spiritual practice such as mindfulness helps put a pause between a feeling like fear and the reaction that might ensue. You learn to sit with uncomfortable feelings and recognize the story you are spinning in your mind about what’s happening. It also means letting go of expectations when things don’t go as planned. Fear is my cue to activate a practice of surrender; to turn something over to the universe. I will also ask for help to calm my heart and let go of attachments. For me, this life-changing practice means I now trust the mystery more than my mind. I trust the unknown more than science and logic. The latter may be useful tools when doing taxes or a research paper, but I don’t trust them to be the best navigation system of my life or help me in a crisis. Psychology isn’t enough to address fear, which comes with the territory if you think that we are just flesh robots programmed to maximize self-interest, alone in a hostile universe. Once you learn to see the possibilities and hand over the wheel to a greater, benign organizing intelligence, something unwinds in the nervous system and we relax into the wonder of mystery. Connect with freelance writer April Thompson at AprilWrites.com.

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Preventing, Reversing and Managing Diabetes Naturally by Linda Sechrist

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ore health practitioners today are recognizing both the mind-body connection, as well as energetic and metaphysical insights into preventing and reversing illnesses. As a result, those facing diabetes and other health challenges are accessing contemporary resources such as Louise L. Hay’s explanation of the emotional roots of disease in You Can Heal Your Life, and the medical science and natural methods explained by health researcher and author Gary Null, Ph.D., in No More Diabetes: A Complete Guide to Preventing, Treating, and Overcoming Diabetes. Applying a “both” rather than an “either” approach illuminates the importance of recognizing the ways our thoughts, emotions and lifestyle choices can impact chronic illness and long-term health.

Two Perspectives

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Hay suggests that this metabolic disorder may be rooted in a feeling of being deprived of life’s sweetness and longing for what might have been, accompanied by a great need to control deep sorrow. Such chronic unease can show up as Type 1, or insulin-dependent, diabetes; Type 2, or non-insulin-dependent diabetes; latent autoimmune diabetes in adults (LADA), a slowly progressing variation of Type 1; or gestational diabetes, which occurs during pregnancy.

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Naturally Control Blood Sugar

Glucose, the human body’s key source of cellular energy, is the end product of the digestive system breaking down carbohydrates, proteins and fats for absorption in the intestines. From there, it passes into the bloodstream. Glucose also supplies energy for the brain. Normal blood glucose levels vary throughout the day. For healthy individuals, a fasting blood sugar level upon awakening is less than 100 milligrams (mg) per deciliter (dl) of blood. Before meals, normal levels are 70 to 99 mg/dl; otherwise, 100 to 125. Consistent readings above 126 indicate that lifestyle changes are needed to avoid eventual progression into full Type 2 diabetes. When there’s an inability to efficiently transport glucose from the blood into cells, cells don’t receive the energy they need to function properly. “Elevated glucose levels contribute to blood vessel damage, high blood pressure and inflammation among other issues. High glucose causes insulin levels to spike in an effort to draw the glucose into cells. This stresses the pancreas and causes a sugar crash, called hypoglycemia, which can lead individuals to make impulsive, poor food choices,” advises Marcy

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Eavesdropping on our repetitive inner mind chatter and observing its impact on outer experiences can reveal faulty thinking that disrupts the mindbody connection. Hay, a firm believer in the power of affirmations to send a message to the subconscious mind, recommends them to aid healing. For diabetes, she suggests, “This moment is filled with joy. I now choose to experience the sweetness of today.” Null cites medical evidence that explains how the physical causes of diabetes are related to the pancreatic production of the hormone insulin and the body’s use of it, together with rollercoaster blood sugar levels determined by food selections, stress, sleeplessness, insufficient rest and lack of exercise. His approach for preventing, reversing or managing this debilitating condition is to raise awareness of the physical, behavioral and mental causes that lead to its emergence, and making healthy lifestyle choices that regulate blood sugar levels.

Nourishing myself is a joyful experience, and I am worth the time spent on my healing. ~Louise L. Hay Kirshenbaum, a board-certified clinical nutritionist and owner of Enhance Nutrition, in Northbrook, Illinois. She notes, “Elevated sugar and insulin levels raise triglycerides, a fat that circulates in the blood, and cholesterol, specifically the LDL (low-density lipoprotein) levels. Triglycerides and cholesterol are important measures of heart health. Triglyceride levels of 150 mg/dl in fasting blood is a risk factor for a stroke or heart attack.”

Early Heads-Up

According to the American Diabetes Association, 8.1 million of the 29.1 million individuals diagnosed with diabetes were previously unaware of any early symptoms such as dry mouth, excessive thirst, frequent urination, constant hunger (even after meals), unusual weight gain or loss and lack of energy. “Many individuals only learn of their condition from a doctor-ordered routine blood test such as the A1C glycated hemoglobin procedure, which reads blood sugar levels over a three-month period,” advises Dr. Nancy Iankowitz, a boardcertified family nurse practitioner and founding director of Holistic and Integrative Healing, in Holmes, New York. Individuals that consume large amounts of simple carbohydrates and sugars, are overweight or are exceedingly sedentary and eat unhealthy

processed foods, have a higher risk for developing Type 2 diabetes. Iankowitz’s effective, patientcentered practice follows a practical, four-month healing plan that includes tracking foods, moods, blood pressure, sleeping habits and exercise, all necessary to manage or reverse Type 2 diabetes.

Effective Diet Choices

Making the highest-impact food choices is critical in the earliest stages of diabetes. That’s why nutritionist and holistic integrative health practitioner Saskia Kleinert, an independent practitioner who also serves as director of the Emeryville Health & Wellness Center, in California, helps patients integrate dietary changes into everyday life. “Patient education includes the necessity of eating low-glycemic index foods and reducing blood glucose levels, while increasing healthy fats with nuts, avocado and olive oil,” advises Kleinert. She notes that antioxidant-rich plant foods are another key component of an effective dietary plan for all age groups. The role of exercise is also vital for those needing to reverse pre-diabetes or managing diabetes aided by insulin injections. “Exercise increases the muscle cell’s demand for glucose, moving it out of the blood into muscle cells that use it as fuel, and so lowering insulin levels,” explains Jamie Coughlan, a naturopathic doctor who practices in Pleasanton and Pleasant Hill, California. Dr. Angelo Baccellieri, owner of Westchester Wellness Medicine, in Harrison, New York, introduces patients to intermittent fasting, an eating pattern that helps treat insulin resistance and control blood sugar. “The concept is predicated on going 14 to 16 hours without food, replicating how our primitive ancestors ate. They feasted when food was available and fasted during famines, sometimes going several days without eating,” advises Baccellieri, who notes that intermittent fasting can be done one day a week. “Our biochemistry actually does very well with this approach, which isn’t hard to do when your last meal is at 7 p.m. and you skip breakfast and delay lunch the next day until 1 p.m. You can drink water with lemon, teas

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and black coffee throughout. By 1 p.m., the body has been 18 hours without protein and carbohydrates, allowing insulin levels to remain at a low level. Excess insulin from too much sugar shifts the body into a storage mode. Having no sugar stores available, the body can then switch into a ketogenic state that allows the body to burn fat for fuel,” explains Baccellieri. Herbs such as turmeric reduce inflammation. Berberine can help cells use glucose efficiently. Supplements such as vitamin C, B-complex,

resveratrol and pycnogenol (pine bark extract) can raise antioxidant levels, in which most pre-diabetic and diabetic individuals are deficient, according to a study published in PubMed. Cautious health professionals tailor supplement recommendations to each patient.

Helpful Weight Loss

In The Diabetes Breakthrough, based on a scientifically tested way to reverse diabetes through weight loss, Dr. Osama Hamdy and Sheri R.

Colberg, Ph.D., explain a home-based version of the 12-week Why WAIT (Weight Achievement and Intensive Treatment) program offered at the Joslin Diabetes Center, affiliated with Harvard Medical School, in Boston. WAIT allows participants to reach their weight and blood glucose goals, along with improvements in blood pressure, cholesterol levels, and liver and kidney function. The program’s success is due to doable increases in exercising that put greater emphasis on strengthening muscles; effective ways to change bad habits; successful portion control; healthy alternatives to favorite foods; carbohydrate counting; and meals composed of the right balance of complex carbohydrates and antioxidantrich plant foods, protein and fat, all to achieve optimum body weight and diabetes control.

No Quick Fix

Restoration of health begins with the most important lifestyle changes. n Replace processed and sugary foods in meals and snacks with nutrient dense, whole foods. n Determine possible food sensitivities with an elimination diet. n Eat some protein with every meal. n Eliminate environmental toxins. n Perform some form of cardiovascular exercise and resistance training at least three to five times a week. n Add stress-relieving practices such as yoga, tai chi or qigong. According to Hamdy, “On average, diabetes has the potential to rob you of more than 12 years of life, while dramatically reducing the quality of life for more than 20 years through chronic pain, loss of mobility, blindness, chronic dialysis and heart disease.” Such serious consequences also include stroke, hearing impairment and Alzheimer’s, he adds. All provide good reasons to live responsibly every day, cherishing longterm goals of laying claim to the best possible health. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com. 18

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Dr. Neal Barnard Shares Diabetes Research on Holistic Cruise by Sandy Pukel

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eal Barnard, M.D., FACC, the author of Food for Life and Power Foods for the Brain, will present his views aboard the Holistic Holiday at Sea from February 15 to 25, 2018, a Caribbean cruise where education meets vacation. The 10-day voyage to well-being stops at exotic ports of call and offers a full schedule of socials, movement classes and presentations and sessions with leaders in the plantbased movement, doctors, nutritionists and practitioners of complementary modalities of healing, as well as animal advocates. Barnard will present his lecture, An Intensive PlantBased Diet for Diabetes Management, and highlight how recent research has shown that diabetes can be controlled and even reversed by following a few basic principles and making simple lifestyle adjustments. According to the Center for Disease Control and Prevention, more than 100 million adults in the U.S. are currently living with diabetes or prediabetes. Those that suffer from diabetes are also at increased risk of serious complications, including heart disease, stroke, vision loss and amputation of toes, feet or legs, among other problems. Diabetics often rely on a “diabetes diet”, low in sugar and carbohydrates, along with two or three different medications and/or insulin injections. Doctors, dietitians and nurses say it’s a one-way street and never goes away. As president and founder of the nonprofit Physicians Committee for Responsible Medicine and Barnard Medical Center, Barnard would disagree, based on recent research by him and his team. His 2008 book Dr. Neal Barnard’s Program for Reversing Diabetes outlines a completely new dietary approach to preventing, controlling and even reversing diabetes. It calls for a low-fat, vegan diet, and the results have been transformational. Several scientific observations turned the idea that diabetes was only a progressive disease on its head. One looked at cultures around the world where diabetes is not an epidemic. It is rare in many Asian countries, including Japan, China and Thailand, as well as in many parts of Africa. Noodles and rice are high in carbohydrates, so it seemed that carbs (which turn to sugar) weren’t the issue, as was previously thought. The second awakening came from looking inside the cell at how insulin allows glucose to get into the muscle cell.

When insulin isn’t functioning properly, it’s because there are intramyocellular lipids (fats within the cell) that interfere with insulin’s ability to work like a key and allow glucose in. In his book, Barnard writes: “The inescapable fact is that the problem is not carbohydrates (that is, sugar and starch). The problem is in how the body processes them. If we can repair your body’s ability to absorb and use carbohydrates, not only can you enjoy healthy, carbohydrate-rich foods without worry, but diabetes itself ought to improve—perhaps even go away.” In 2003, the National Institutes of Health provided a grant to fund a new study for Barnard and his clinical research team at the Physicians Committee for Responsible Medicine. The results of this study would later be accepted by the American Diabetes Association as one approach to addressing this disease. As it turns out, the key is avoiding animal products; keeping vegetable oils to a minimum; and favoring low-glycemic-index carbohydrates (e.g., rye or pumpernickel bread rather than wheat bread; sweet potatoes rather than white potatoes; and oatmeal rather than cold cereals). Barnard says that humans are naturally herbivores; “Cats and dogs have long canine teeth that allow them to capture and kill prey. Our canines are no longer than our incisors, and that change occurred at least 3 million years ago.” Through simple diet changes, we are able to live longer, happier and better lives. For more information on Holistic Holiday at Sea, see ad on back cover.

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healingways

SACRED SILENCE Discover the Benefits of Quiet at a Silent Retreat

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by April Thompson

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ndividuals seeking to escape life’s ceaseless distractions, deepen their personal spiritual practice, enhance well-being and gain fresh perspective, are patronizing silent retreats in rising numbers. “Retreats are a special opportunity to enter a healing space where your natural energy, insight, intelligence and wisdom can arise,” says Linda Mary Peacock, known as Thanissara, a former Buddhist nun, cofounder of South Africa’s Dharma-giri Hermitage and Outreach and a retreat leader at the Spirit Rock Insight Meditation Center, in Woodacre, California. Sheila Russ, of Richmond, Virginia, has participated in several retreats with silent components, hosted by spiritual traditions spanning Baptist to Benedictine. “People of different faiths all have the same need to reach inside and listen. If we don’t slow down and get quiet, we can’t hear what’s going on with us,” says Russ. “Spending time in contemplation is cleansing and freeing; I feel like mentally and spiritually I can breathe.”

Scientific Support

Attaining heightened well-being after a retreat may have a neurological basis, according to research from Thomas Jefferson University’s Marcus Institute of Integrative Health, in Philadelphia. Silent retreats appear to raise the brain’s levels of mood-boosting chemicals, according to Dr. Andrew Newberg, director of research there. Newberg’s team tested the brains of retreat participants before and one week after an Ignatian-based retreat, finding significant changes in their serotonin and dopamine systems. “Whether through prayers, walks or meditations, the singleminded ritualistic aspect of retreats seems to predispose the brain for peak spiritual experience,” he observes.

What to Expect

Formats vary, but most silent retreats entail extended periods of sitting meditation or prayer, often alternating with walking 20

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meditation or other mindful movement. Some may also entail a work detail, like sweeping the meditation hall or helping prepare meals. “Work tasks help bring mindfulness into everyday life,” says Chas DiCapua, a resident teacher for the Insight Meditation Society’s flagship retreat center in Barre, Massachusetts, who has led silent retreats teaching Buddhist practices for 20 years. “The community aspect is equally important; being surrounded by people that support your spiritual practice can encourage you on what can be a lonely path.” Silence doesn’t mean being static and somber or not thinking, counsels David Harshada Wagner, of Ojai, California, whose meditation retreats draw from the Indian mystical traditions of yoga, vedanta and tantra. “Silence is more than the absence of talking; it’s a powerful energy,” says Wagner. “Silent retreats are the loudest, as the energy is roaring within. It should be a joyous practice.” Yet retreats aren’t a cakewalk. Los Angeles author and mindfulness facilitator Jennifer Howd chronicles the challenges of her first nine-day silent retreat in Joshua Tree, California, in her memoir Sit, Walk, Don’t Talk. Seven retreats later, Howd says that although the journey isn’t always easy, she always gains insights about herself and the nature of the mind.

Choosing a Retreat

Retreat leaders caution that while it’s good to jettison expectations and approach the experience with an open mind, choose a retreat that fits individual needs. The level of personal attention at retreats can vary greatly, remarks Thanissara. “Some may host 100 or more people, relying largely on taped instruction without much interaction with group leaders. A small group might be better for a first retreat,” she suggests. Thanissara recommends an upfront review of instructor credentials and starting with a weekend retreat before embarking on one of longer duration. Regardless of length, retreats aren’t always for everyone. “If you’re going through emotional or psychological difficulties, it’s best to discuss your circumstances with a teacher at the retreat center before deciding to attend. If you’re in therapy, talk with your therapist,” counsels DiCapua.

Retreat Back to Everyday Life

Afterwards, ease back into the daily routine; don’t rush back into old patterns of media and food consumption, recommends Howd. “Try to build-in a day or two of down time. You may still be processing things emotionally.” DiCapua suggests finding a local community of a kindred practice to keep the momentum going, and not expect to keep it up as earnestly at home as at the retreat. Attending daylong maintenance retreats on Saturdays or Sundays can also help sustain individual practice. Above all, “Appreciate yourself for having thought to go on a retreat and follow it through,” says DiCapua. “It can be a radical thing.” Connect with freelance writer April Thompson, in Washington, D.C., at AprilWrites.com.


communityspotlight

Relax Therapy Spa Encouraging Change Physically and Emotionally by Jay Workman

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of experience in feel-good deep muscle therapy. ilda Smith, LMT, PDMT, NMT, IPT, is a yoga Vanessa Chambers is both a massage therapist practitioner and owner of Relax Therapy and esthetician. Taliah Johnson a therapeutic Spa, formerly Exhale Philadelphia, a theramassage practitioner with extensive expertise peutic massage practice with an urban spa flair. She and experience in spa and physical therapy. “Evsays, “We offer yoga at 8 a.m. Saturday with Chris eryone on the staff believes studying is as imporCzopek to unwind with breathing, asana and meditant as experience,” says Smith. “The efforts are tation, and Saturday evening at 6:30 p.m., for eight evident; clients love how they feel. We perform weeks to decompress and embrace self-care with ‘surgery’ with touch and neuromuscular reeducaReclaim Yoga founder Ahminah Cottman.” tion with yoga.” Relax Therapy Spa offers soothing spa treatGilda Smith The Smooth Transitions: Refilling the Well ments; Yogassage, a 30-minute private yoga sesYoga multi-week series ($5) provides participants with the sion and 60-minute meditative massage session; ayurveda opportunity to embark on a journey of self-discovery through aromatherapy massage treatment to address the (vata) movement, gentle breathing and supported floor poses in a air, (pitta) fire and (kapha) earth elements; Thai massage non-competitive and nurturing environment to release tentherapy; positional release therapy for undoing tension for sion, relieve stress and anxiety, and promote self-healing. All clients to be pain free; hot stone massage using the protolevels and drop-ins are welcome. Current dates are 6:30 to cols of a five-star hotel; and maternity massage therapy. A 7:45 p.m., November 4, 11, 18 and 25, and December 2. favorite treatment is a 90-minute blend of Swedish, deep Smith also teaches a Christian-intentioned Chair tissue and hot stone therapy. Yoga class at Reformation Lutheran Church on Tuesday “Our goal is to shift the autonomic system towards and Thursday mornings. She relates, “My hard work with digest and relax, which is more sustaining that soothing Einstein Hospital, the University of Pennsylvania and this knots,” says Smith. “Our yoga practice emphasizes breathexperience, in particular, helped me to develop a continuing to facilitate the change in the connective thinking issue ing education course for chair massage with yoga and to encourage change physically and emotionally.” self-care.” Designed as a therapy for practitioners to find Smith graduated from the Pennsylvania School of precision in their practice, it heavily reviews anatomy to Muscle therapy as a Pfrimmer practitioner in 2001. She has perform an outstanding chair massage sequence. “The yoga practiced privately from the onset of her career, including and self-care go hand-in-hand with being better as a theracreating an internship at the Villanova Sports Medicine pist and giving the knowledge back to the client for their Department for sport massage therapy. She is certified in maintenance of bodywork, says Smith.” neuromuscular therapy, Brain Therapy for Children and Adults, by Dr. Barry Gilesipie, myofascial release, spontaneous muscle release therapy and Dolphin microcurrent Relax Therapy Spa is located at 7151 Germantown Ave., in point stimulation scar therapy. Philadelphia. For more information, call 215-270-5194 or In the spa, Matthew Botto has more than 20 years visit RelaxTherapySpa.com. See ad, page 30.

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fitbody

Try Some Stretches Four Ways to Flex Our Muscles by Marlaina Donato

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

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Four Categories, Many Variations “Different types of stretches access different muscles and different types of flexibility, but together, can benefit everyone,” says Wegman. There are many ways to stretch, but knowing what to do and when to do it can be key to optimum results and injury prevention. Warming up to different types of stretches can be a little daunting, but the basic four (sometimes combined in terminology) are passive, static, active and dynamic. In the past, ballistic stretching was common and included potentially harmful bouncing techniques, but today dynamic stretching has become a favorite among trainers, consisting of specific, controlled movements that prepare the body for the demands of both engaging in sports and an average workout. “Stretches can be confusing, so as a rule of thumb, I suggest dynamic stretching for any workout that involves movement and passive stretching for cooling down after a workout to release the muscles,” says Chabut. Stretching also plays an important role in yoga, which generally complements different stretches by adding a mind-body connection. “Breath is the key difference

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hether working out at the gym or taking to the trails, stretching is sometimes an overlooked asset to any exercise regimen. Eliminating stretches or not doing them properly increases the risk of injury and deprives muscles of what they need for optimum performance. “Just because you are in shape doesn’t always mean you have good flexibility,” notes LaReine Chabut, a Los Angeles fitness expert and author of Stretching for Dummies. “If you do plenty of strength training and cardio, but you don’t do any stretching, you’re creating an imbalance in your body. Flexibility plays a big part in overall fitness.” Loosening up correctly not only fosters flexibility, but also improves muscle endurance and coordination. “Everyone should be stretching, especially as you age, to maintain range of motion and balance,” advises fitness trainer Ben Wegman, of The Fhitting Room, in New York City. “A personal workout regime can be enhanced with stretching, which also increases mobility, improves posture and performance, and reduces stress levels.”


between yoga and regular stretching,” notes Chabut. “The use of breath allows you to get deeper into the muscle. Yoga also places particular emphasis on core muscles: the abdominals, lower back and spinal muscles. Through focus and deep breathing, yoga allows you to move beyond stretching into a deeper physical experience that both strengthens and focuses your body.”

Injury Prevention and Recovery

Nancy Whelan, a physical therapist and owner of The Physical Therapy Center, in West Palm Beach, Florida, emphasizes the importance of proper technique for clients to avoid further injury, especially individuals that had a torn Achilles tendon. “Stretching is important when doing any exercise, and especially important following surgery or injury, because the body’s reaction to either one is to contract, which can cause secondary problems,” explains Whelan. “I think the body has an intelligence we must listen to. We must acknowledge our limitations and the signals our body sends us to let us know that something is harmful or painful,” she notes. “When you take responsibility to take care of your body, it will take care of you.” For injury prevention, dynamic stretching offers many benefits. “It’s the best because it ensures that all major

joints have full range of motion and sufficient muscle length,” says Wegman. She advises never to stretch an injured muscle or stretch too forcefully. “Introduce low-intensity stretching back into a regime only under a doctor’s supervision,” she cautions.

Helpful Resources

Daily Moderation

Dynamic Stretching vs. Static Stretching and Their Benefits, by Jack Cascio

For Chabut, moderation is everything. “Gently warm up the body before moving into deeper stretches. Build heat in the muscles slowly to avoid potential injury,” she advises. Proper stretching is beneficial, but not doing so can foster bad habits and cause muscle or tendon tears. “Stretching cold muscles or using improper techniques such as bouncing when holding a stretch position are common mistakes,” observes Whelan. Stretching doesn’t have to be reserved for workouts, and with a little discipline, its benefits can easily be attained at home or the office. “Take 10 minutes during your favorite TV program and perform a couple of stretches,” suggests Wegman. “Make it a point to get up every half-hour and stretch for five minutes before resuming work. If you aren’t being pushed or pushing yourself, you won’t see results or make improvements. If it doesn’t challenge you, it doesn’t change you.” Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.

Stretching Guide at a Glance

Benefit: Increases flexibility in the muscles being stretched and increases strength in the opposing muscles.

STATIC What it is: Hold a stretch in a challenging, but not painful position, for 10 to 30 seconds until feeling discomfort; once this is felt, the muscle then releases and relaxes.

PASSIVE What it is: Employ an outside force such as a stretching device, strap or another’s body weight such as a trainer, physical therapist or massage therapist, which assists the stretch while the individual remains passive. The targeted muscles are not actively engaged. Examples include postworkout stretches applying pressure with a body part, towel or other prop or piece of equipment.

Benefit: Improves flexibility. ACTIVE (aka Static Active) What it is: Engage and contract the muscle group opposite the one being stretched to initiate the stretch; repeat. Many yoga poses are examples of active stretching.

Benefit: Increases range of motion, decreases muscle tension (spasm)

BOOKS Dynamic Stretching: The Revolutionary New Warm-Up Method to Improve Power, Performance and Range of Motion, by Mark Kovacs

Exercise Balls for Dummies (including safe stretches for pregnant woman) and Stretching for Dummies, both by LeReine Chabut Stretching: 20 Simple Stretching Techniques to Relieve Pain and Increase Flexibility, by Neb Notliar ONLINE VIDEOS BlackBeltWiki.com/stretching (range of stretches specific to martial arts styles and body parts) DoYogaWithMe.com/yoga-beginners (free yoga videos for all levels) ElderGym.com/elderly-flexibility (highly detailed instruction tailored to seniors) Essentrics.com/media.html (videos from the PBS series Classical Stretch) StretchCoach.com/resources/ stretching-videos (instruction specific to sports and muscle groups) StudioSweatOnDemand.com/classes/ feature/good-for-beginners (select stretching videos) and reduces post-workout soreness and fatigue. DYNAMIC What it is: Use controlled, gradual movements and stretches that involve repeated range of motion moves, especially in relation to a specific activity or sport that will follow the warm-up. Benefit: Prepares the body for activity and warms the muscles; especially advantageous after static stretches. Builds strength. Primary sources: Fitness Science; Scott White, a power trainer in Scottsdale, AZ.

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naturalpet

Natural DIY FIRST-AID Match On Our Newly Upgraded Website We invite you to join and experience a truly conscious, loving, dating environment with amazing members.

In partnership with the Conscious Dating Network, upgrades include a new, contemporary, responsive layout for all devices; a dynamic search engine; and an improved matching system. Summer is here; be proactive by joining today. Your natural match is waiting to meet you!

FOR DOGS Seven Natural Home Remedies by Karen Becker

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any pet parents check their kitchen cabinets first when treating their canine companion’s minor health issues. Three helpful basics are canned, 100 percent pumpkin, povidone iodine antiseptic and 3 percent hydrogen peroxide, plus apple cider vinegar and coconut oil.

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Constipation, Diarrhea and Other Minor Digestive Issues Solution: Canned pumpkin. For occasional mild tummy upsets, give a teaspoon of pumpkin for every 10 pounds of body weight, one to two times a day, either in food or as a treat, for non-allergic dogs. Pumpkin’s soluble fiber can ease diarrhea and constipation.

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Minor Skin Abrasions, Cuts, Infections or Hot Spots Solution: Povidone iodine. The gentle Betadine brand can allay staph, yeast and most common bacteria. It’s safe if a pet licks it. Dilute the povidone iodine until it looks like iced tea, soak a clean cloth and gently wipe infected skin areas. Rinse the cloth, wipe the skin, and then pat dry. Repeat twice daily for a minor issue.

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Itchy, Irritated Paws Solution: Footbaths. About 50 percent of a dog’s foot licking and chewing can be alleviated by simply rinsing off allergens and other irritants

from its paws. For large dogs, soak one foot at a time in a bucket. Stand small dogs in a sink or tub, or dunk one paw at a time in a small container of solution. Dilute povidone iodine to the color of iced tea and add to the footbath. Swish it around while the dog stands in it for two to five minutes. Talk soothingly and offer treats as needed.

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Fleas Solution: Apple cider vinegar (ACV). It doesn’t kill fleas, but helps deter them. Put a solution of equal parts raw, organic ACV and water in a spray bottle and spritz the pet before they head outdoors plus dog bedding. Consider adding it to a dog’s food as well; one teaspoon for every 20 pounds of pooch.

absolutimages/Shutterstock.com

Meet Your


During baths, pour diluted ACV of one cup of vinegar to one gallon of water over a freshly bathed dog (avoid the head) for a flea-preventive rinse. Massage the ACV solution into their coat and towel dry. Don’t rinse. Alternatively, add about two cups of apple cider vinegar to their bathwater.

Ewais/Shutterstock.com

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Crusty Skin and Nails Solution: Coconut oil. Skin treatments using 100 percent organic, cold-pressed, human-grade coconut oil can reduce flaking and improve skin quality, especially for seniors with crusty patches of skin and funky nails. Bathe the dog, and then rub the oil into the skin all over their body, especially on dry areas. Let it absorb for about five minutes. Follow with another bath (not much lather) and a very light rinse. Also, dab it directly on hotspots, eruptions and rashes after disinfecting.

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Skunk Encounter Solution: Skunk rinse. In a pail, mix one quart of 3 percent hydrogen peroxide, one-quarter cup

of baking soda and two teaspoons dishwashing liquid. For a large dog, double, triple or quadruple the mixture, based on their size and coat. Apply the mixture to the dog’s dry coat, taking care to avoid the eyes. Massage the mixture into the coat and skin for about five minutes or until the skunk smell starts to dissipate. Use a sponge to apply the solution to the chin, cheeks, forehead and ears. Rinse thoroughly. When rinsing the head, tilt the dog’s chin upward to protect the eyes. It may be necessary to repeat the entire process up to three times. Rinse off the solution completely.

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Toxin Ingestion Solution: Hydrogen peroxide to induce vomiting. Use 3 percent hydrogen peroxide and give one teaspoon for every 10 pounds of dog weight. Add a little vanilla ice cream or honey to encourage

swallowing, or simply syringe it down their throat, if necessary. Walk the dog for a few minutes— movement helps the hydrogen peroxide work—which typically occurs within 15 minutes. If the dog doesn’t vomit in 15 minutes, give a second dose. If after another 15 minutes they still haven’t vomited, call a veterinarian. Don’t induce vomiting if the dog is throwing up already, has lost consciousness or can’t stand, or it’s been more than two hours since they ingested the toxin. Harsh chemicals can cause burning both as they are swallowed and come back up. For these problems, seek veterinary care immediately. Dr. Karen Becker, a proactive and integrative veterinarian in the Chicago area, consults internationally and writes Mercola Healthy Pets (HealthyPets. Mercola.com).

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GREENER… Support our advertisers. For every $100 spent in locally owned business, $68 returns to the community. source: the350project.net natural awakenings

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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.

WEDNESDAY, NOVEMBER 1 Pumpkinland – Thru Nov 5. Pumpkinland includes straw bale and cornfield mazes, live music and entertainment, hayrides, train rides, pony rides, face painting, apple picking and jack-o’-lantern displays. Linvilla Orchards, 598 Linvill Rd, Media. Info/ schedule: Linvilla.com/family-fun/pumpkinland.

Shambhala Open House – 7-8:30pm. Every first Wednesday The Philadelphia Shambhala Center hosts an evening where newcomers can learn what the center has to offer. The evening includes guided instruction in meditation and a short presentation. Light refreshments will be served. $10/donation. 2030 Sansom St. 215-568-6070. Philadelphia.Shambhala.org.

SATURDAY, NOVEMBER 4 Peddler’s Village Apple Festival – Nov 4-5. Apple pies, apple butter, apple cider, apple fritters and caramel apples; find these treats and more. Bring home a bushel of apples picked fresh from the orchards. Rain or shine. Admission and parking are free. All attractions and food are pay as you go. Village of Lahaska. GPS address: 2400 St Rd, New Hope. PeddlersVillage.com. Love Your Park Fall Service Day – 8am-noon. More than 70 neighborhood parks across Philadelphia will participate in this citywide volunteer event. Led by Neighborhood Park Friends groups, volunteers will tackle a variety of projects to prepare Philly parks for winter, including leaf collection, trash and litter clean-up, planting trees and bulbs and more. Info/locations: LoveYourPark.org. Local 22’s Health Fair Fun Run – 9:30am. Join the International Association of Fire Fighter’s in a free walk/run. Starting point: 5200 Pennypack St, Philadelphia. RunSignUp.com. Composting Workshop – 10am-noon. A handson composting workshop. Bucks County Audubon Society, 2877 Creamery Rd, New Hope. 215-2975880. bcas.org. Volunteer Day – 10am-3pm. Join the team at Greensgrow Farms in Kensington to prepare for the holidays. Help with seasonal clean-up, holiday decorating and maintenance projects around the farm. Breakfast, snacks and lunch provided. 501 E Cumberland St,  Philadelphia. 215-427-2780 ext 5. Signup/info: Volunteer@Greensgrow.org or Greensgrow.org.

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TUESDAY, NOVEMBER 7 Making Yoga Every Day Accessible – 7-8:30pm. With Sophie Simpson of Blue Banyan Yoga. This workshop is about your yoga “off the mat” and how to bring yoga into your everyday life. Attendees will learn yogic exercises to do in a chair, at a desk, in an airplane – anywhere. Weavers Way Coop, 542 Carpenter Ln, Philadelphia. 215-843-2350. Register: WeaversWay.coop/events.

WEDNESDAY, NOVEMBER 8 Cloth Diaper Workshop – 6-8pm. This cloth diaper class is intended to demystify and simplify cloth diapering for parents interested in investigating them as an option for their child. Participants will discuss why it can be an environmentally-sound and cost-effective option for families. The Nesting House, 4501 Baltimore Ave, Philadelphia. TheNestingHouse.net.

Little Explorers: Seed Collectors – 10-11:30am. Learn how seeds travel. Kids ages 2-4 will collect seeds from all over the garden and make a natural mosaic of seeds. Members/free, $12/nonmembers. Bartram’s Garden, 5400 Lindbergh Blvd, Philadelphia. 215-729-5281. BartramsGarden.org. Nourish Yourself with Energy Medicine – 7-8:30pm. With Elizabeth Corea. Participants will learn an eight-minute routine to balance their energies as well as an innovative strategy to strengthen their auras and protect themselves from others’ negative thoughts. Free. Weavers Way Coop, 542 Carpenter Ln, Philadelphia. 215-843-2350. Register: WeaversWay.coop/events.

wearing experience. Free. The Nesting House, 4501 Baltimore Ave, Philadelphia. TheNestingHouse.net.

Philly Bike Expo – Nov 4-5. 10am-5pm, Sat; 10am-4pm, Sun. Bicycle consumer expo, seminars, advocacy symposium, artisan demonstrations, cycling skills classes, flatland skills demonstrations, rides, ArtBike. Exhibits: custom framebuilders, bicycle manufacturers, creators and distributors of cycling accessories and components exhibit their wares. PA Convention Center, 1101 Arch St. Info: PhillyBikeExpo.com. Seedlings – 1-2pm. Join for a nature-themed story and walk or activity. Children ages 2-6 will have the opportunity to engage in nature-based activities and experience the wildlife and ecosystems of their local East Falls Library Branch. Free. 3501 Midvale Ave, Philadelphia. 215-482-7300. SchuylkillCenter.org. Twilight Yoga – 6:30pm. Free. Race Street Pier. Parking: Columbus Blvd & Market St. DelawareRiverWaterfront.com/events/free-yoga.

SUNDAY, NOVEMBER 5 Go Take a Hike! Upper Wissahickon – 10am1pm. Enjoy a unique and all-levels paced hike with environmentalist, author and artist, Brad Maule. Walk through grassy meadows, climb steep hills, and take in some local  history on this three-hour hike. Bring sturdy shoes, ample water and a spirit for Fall. Free/members, $10/nonmembers. The Cedar’s House, 200 W Northwestern Ave, Philadelphia. TheCedarsHouse.com. Harvest Fest at Elmwood Park Zoo – Noon-3pm. Featuring carnival games, bonfires with s’mores, activities, live performances, bison feedings and more. Free with zoo admission. 1661 Harding Blvd, Norristown. ElmwoodParkZoo.org. Your Backyard Birds and How to Feed Them – 3-5pm. This class will discuss the numerous trees and plants that provide nesting opportunities and other resources, like insects, for many species of birds. Learn how to identify birds using field marks. Bird behavior and bird song will also be discussed. Free. Weavers Way Coop, 542 Carpenter Ln, Philadelphia. 215-843-2350. Register: WeaversWay.coop/events. Babywearing Workshop – 5-7pm. Participants will learn the benefits of wearing their baby, review carrier types, and learn about babywearing safety. Product samples will be available to try on and play with so participants can make an informed decision about which carrier is best for their family’s baby-

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

THURSDAY, NOVEMBER 9 Best for PHL Challenge Workshop – 10am-noon. This is a community-led program to discover, encourage, equip and celebrate businesses in the Philadelphia region who commit themselves to improving job quality, building stronger communities and responsibly using environmental resources. Free. The Free Library of Philadelphia, 1901 Vine St. Registration required: SBNPhiladelphia.org. Clean Air Council’s 50th Anniversary – 5:308pm. Members and friends are invited to attend this reception style celebration of their 50th anniversary, as well as the Council’s Executive Director and Chief Counsel Joe Minott’s 35 years of work at the Council. Special guests: Mayor Jim Kenney and Senator Bob Casey. $100/ticket (fully tax deductible and counts as a donation to the Council). R2L, 50 S 16th St, Philadelphia. 215-567-4004 ext 133 or cBrown@CleanAir.org. CleanAir.org.

FRIDAY, NOVEMBER 10 Midday Melodies: Reading Terminals – Noon2pm. The Reading Terminals Jazz Combo. Reading Terminal Market, 12th St & Arch St, Philadelphia. ReadingTerminalMarket.org. Gluten-Free Holiday’s – 6:30-8:30pm. Join and assist City Kitchen’s host chef prepare delicious and safe gluten-free foods for the holiday’s. Explore wheat alternatives for thickening, breading and baking applications. Prepare new recipes with these alternatives, and traditional recipes that are naturally gluten-free. $65/person. Reading Terminal Market, 12th St & Arch St, Philadelphia. Register: ReadingTerminalMarket.org.

SUNDAY, NOVEMBER 12 Roots of Injustice, Seeds of Change: Toward Right Relationship with Native Peoples – 3-5pm. The two-hour program explores our original relationships and actions with Native people as it traces the historic and ongoing impacts of the Doctrine of Discovery. Free. Weavers Way Coop, 542 Car-


penter Ln, Philadelphia. 215-843-2350. Register: WeaversWay.coop/events.

TUESDAY, NOVEMBER 14 Nature Preschool Open House – 6:30-7:30pm. Learn about the curriculum, philosophy and values of this nature-based preschool and kindergarten program. Meet the teachers, tour the classrooms, and find out what a day looks like. Their progressive, child-led program uses emergent curriculum and nature to prepare children for the academic, social, and emotional rigors of school. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215482-7300.  SchuylkillCenter.org.

WEDNESDAY, NOVEMBER 15 Empty Bowl Dinner – 4-5:30pm; 5:30-7pm; 7-8:30pm. For a modest donation, guests receive a free handcrafted bowl and enjoy an all-you-can-eat feast of fresh soups, breads and desserts. At the end of their meal, attendees leave with their bowls to benefit Philadelphia Interfaith Hospitality Network. Lutheran Seminary Brossman Center, Benbow Hall, 7301 Germantown Ave, Philadelphia. Tickets: PhilaShelter.org.

THURSDAY, NOVEMBER 16 Nature Lover’s Book Club – 6:15-8pm. This group is open to anyone who has a passion for the environment and wants to share and discuss with likeminded individuals. Visit NatureLoversBookClub. blogspot.com for discussion questions, future book lists, and a link to purchase the book. Doylestown Bookshop, 16 S Main St. 215-297-5880. bcas.org. Learn to be Pain-Free – 7-8:30pm. With Joseph Arnold. Learn To Be Pain-Free is a method of learning how to let go of the excess muscular tension that causes common painful conditions such as back pain, sciatica, tendinitis, carpal tunnel syndrome and other repetitive strain injuries, based on the Alexander Technique. Free. Weavers Way Coop, 555 Carpenter Ln, Philadelphia. 215-843-2350. Register: WeaversWay.coop/events. LearnToBePain-Free.com.

FRIDAY, NOVEMBER 17 Philadelphia Marathon – Nov 17-19. One of the country’s premier, and most scenic, running events, the Philadelphia Marathon takes participants through the city’s historic downtown, past the Philadelphia Museum of Art and Boathouse Row. The weekend includes an 8K race, half-marathon, a Kids Fun Run and the Health & Fitness Expo. Info/ registration: PhiladelphiaMarathon.com. Volunteer Day – 10am-3pm. Join the team at Greensgrow West to prepare for the holidays. Help with seasonal clean up, holiday decorating and maintenance projects around the farm. Breakfast, snacks and lunch provided. 5123 Baltimore Ave, Philadelphia. 215-427-2780 ext 6. Signup/info: Volunteer@Greensgrow.org or Greensgrow.org.

SATURDAY, NOVEMBER 18 Schuylkill Center Restoration Volunteer Workday – 10am-noon. Help improve the health and biodiversity of their forest. Volunteers help remove invasive plants, plant native species, and maintain and improve their trails. Long pants, sturdy boots and a sense of fellowship are recommended. Gloves, tools, instruction and snacks provided. BYO water bottle. 8480 Hagy’s Mill Rd, Philadelphia. 215-4827300. Preregister: SchuylkillCenter.org. Volunteer Day – 10am-3pm. Join the team at Greens-

grow Farms in Kensington to prepare for the holidays. Help with seasonal clean-up, holiday decorating and maintenance projects around the farm. Breakfast, snacks and lunch provided. 501 E Cumberland St, Philadelphia. 215-427-2780 ext 5. Signup/info: Volunteer@Greensgrow.org or Greensgrow.org. Seedlings – 1-2pm. Join for a nature-themed story and walk or activity.  Children ages 2-6 will have the opportunity to engage in nature-based activities and experience the wildlife and ecosystems of their local Andorra Library. Free 705 East Cathedral Rd, Philadelphia. 215-482-7300. SchuylkillCenter.org. Natural Ornaments for the Holidays – 2-4pm. Replace your tired old decorations this holiday season. Attendees will make DIY all-natural ornaments to help add some festivity to the Center and their house. Bucks County Audubon Society, 2877 Creamery Rd, New Hope. 215-297-5880. bcas.org. Holistic Happy Hour – 5-8pm. Join with our health conscious community and enjoy the company of like-minded individuals while learning about the many natural approaches to healing that Threshold Wellness Center has to offer. Enjoy organic wine and pizza, mini-massages, acupuncture and other demos and raffle prizes.  Free. 440 E Girard Ave, Philadelphia. 267-886-8468.

SUNDAY, NOVEMBER 19 Make and Take: Herbal Salves – Noon-2pm. Learn to make infused oils and salves for everything from bruises, scrapes and bug bites to arthritis, stiffness and inflammation. Discover which local plants work well in infused oils and salves, troubleshoot some common salve-making mistakes, and make an oil and salve to take home. $15/nonmembers, $10/ members. Bartram’s Garden, 5400 Lindbergh Blvd, Philadelphia. 215-729-5281. BartramsGarden.org. Cloth Diaper Workshop – 5-7pm. This cloth diaper class is intended to demystify and simplify cloth diapering for parents interested in investigating them as an option for their child. Participants will discuss why it can be an environmentally-sound and cost-effective option for families. The Nesting House, 606 Carpenter Ln, Philadelphia. TheNestingHouse.net.

TUESDAY, NOVEMBER 21 Menopause, Man-opause and other Wacky Hormone Issues – 6-8pm. 3rd Tue. Join to discuss hormonal and aging issues from both a western and eastern medical perspective with Dr Pravs and Alicia Shulman, resident acupuncturists. Montgomery Integrative Health Group, 1108 E Willow Grove Ave, Wyndmoor. RSVP: 215-233-6226. MontgomeryIntegrativeHealth.com.

WEDNESDAY, NOVEMBER 22 Holistic Veterinary Care – 7-8:30pm. 4th Wed. Bring your questions about the different approaches to holistic healing and health through chiropractic, acupuncture, whole food nutrition, laser therapy, pain management, Bach Flowers, reiki, essential oils and more. $20/person. The Room at Meadowbrook Animal Healing, 4089 Durham Rd. Ottsville. RSVP: 610-847-2776. SuzanneWalskidvm.com.

SATURDAY, NOVEMBER 25 Fall Wellness Walk – 2-3pm. Greet Fall with some outdoor exercise on the trails. The walk will be led at a moderate pace; be prepared for uneven terrain. Free. Schuylkill Center, 8480 Hagy’s

Mill Rd, Philadelphia. 215-482-7300. Preregister: SchuylkillCenter.org. Intro to Nature Play with NaturePHL – 2-3:30pm. Come for some unstructured nature play and a hike. With a Schuylkill Center educator and a CHOP pediatrician, participants will climb, explore and learn more about the many health benefits of outdoor activity and time in nature. Meet at Tall Trees Nature Playscape. Free. 8480 Hagy’s Mill Rd, Philadelphia. 215-482-7300. Preregister: SchuylkillCenter.org.

SUNDAY, NOVEMBER 26 Babywearing Workshop – 5:30-7pm. Participants will learn the benefits of wearing their baby, review carrier types, and learn about babywearing safety. Product samples will be available to try on and play with so participants can make an informed decision about which carrier is best for their family’s babywearing experience. Free. The Nesting House, 1605 E Passyunk Ave, Philadelphia. TheNestingHouse.net.

plan ahead SUNDAY, DECEMBER 3 Schuylkill River Loop Race – 8-10am (registration); 10am (race). This 8.4 mile fall classic follows Philadelphia’s most beautiful recreational path around the Schuylkill River. The course is run on the sidewalk and is self contained the whole way and free of any traffic. Proceeds of the event will benefit the development and maintenance of Fairmount Park, specifically the Belmont Plateau Cross Country courses. $30/early bird by 11/14. 1 Boathouse Row. Register: RunSignUp.com.

FRIDAY, DECEMBER 8 Midday Melodies: Reading Terminals – Noon2pm. The Reading Terminals Jazz Combo. Reading Terminal Market, 12th St & Arch St, Philadelphia. ReadingTerminalMarket.org.

TUESDAY, DECEMBER 12 Growing Pennsylvania’s­Organic Farms 2017 Annual Conference – Dec 12-13. Conference presenters focus on advanced organic production practices for beginning and transitional organic farmers, and address current organic farming issues. Presentations by successful organic farmers, farm industry representatives dedicated to organic production and speakers from universities and institutions with accomplished organic research programs. Sheraton Harrisburg Hershey Hotel, 4650 Lindle Rd, Harrisburg. Info/register: gpofConference.org.

SATURDAY, DECEMBER 16 Ugly Sweater Run – 8:30am. Wear your ugliest holiday sweater for a 5K through the city streets and scenic parks with thousands of runners, walkers and prancers. Join for post-event festivities. Fairmount Park, 4231 Ave of the Republic, Philadelphia. Register: TheUglySweaterRun.com.

THURSDAY, FEBRUARY 15 Holistic Holiday at Sea – Feb 15-25. Join more than 1,800 like-minded vegans during a vacation that will nourish your body, stimulate your mind and rejuvenate your spirit. Featuring renowned chefs, teachers and healers, learn the latest in diet and nutrition science, cooking classes, yoga, exotic ports and more. 1-800-496-0989. HolisticHolidayAtSea.com.

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

daily

tuesday

Alcoholics Anonymous (AA) Meetings – A 12-step program for those who need help with a drinking problem. Greater Philadelphia. Schedule: aasepia.org.

Chair Yoga Fellowship – 8:30-9:45am. Ongoing classes for keeping the body youthful through mindful stretching on the mat and chair. Spend time meditating on scripture and practice with gratitude. Reformation Lutheran Church,  1215 Vernon Rd, Philadelphia.

Escape Rooms – Days/times vary. Using the most advanced cutting-edge technology and aweinspiring immersive design, Escape Rooms at The Franklin Institute will transport guests to one of two fantastical worlds where a series of clues, codes, puzzles, and tasks lead teams to achieve an ultimate goal. 271 North 21st St, Philadelphia. 215-448-1200 or GuestServices@fi.edu.

Yoga on Race Street Pier – Thru Nov 11. 7am, Mon-Fri; 9:30am, Sat & Sun; 6pm, Mon-Thur. Free. Parking: Columbus Blvd & Market St. DelawareRiverWaterfront.com/events/free-yoga. Essene Market and Café – 8am-9pm, Mon-Fri; 8am-8pm, Sat-Sun. Large selection of organically grown produce, natural foods deli, on-site bakery. Located in the heart of historic Fabric Row, 719 S Fourth St, Philadelphia. 215-922-1146. EsseneMarket.com.

sunday Reiki Level I for Beginners – This foundation course is the most important of all levels of training. It’s open to anyone, regardless of experience. Seasoned bodyworkers will benefit, as much as beginners with no background in spiritual development or holistic health. The Reiki School and Clinic, 727 S 4th St, 2nd Flr, Philadelphia. Info: 215-238-0659. Sunday Morning Sangha – 9:30-11:30am. Practice includes mantra meditation, shamatha (calm abiding) meditation; Vajrayana guided meditations and visualizations, and traditional Buddhist prayers followed by dharma teaching. $10-$15/donation. 954 N Marshall St, Philadelphia. TibetanBuddhist.org. Guided Meditation and Sunday Celebration – 1010:15am, meditation; 10:30-11:45am, celebration. Weekly meditation followed by a celebration in word, song and spirit. Greater Philadelphia Center for Spiritual Living, Paoli Corporate Center, 16 Industrial Blvd, Ste 112. 610-695-0375. cslPhilly.com. Dickinson Square Farmers’ Market – 10am2pm. Seasonal fruits and vegetables, local honey, fresh bread and baked goods and local ice cream. Moyamensing Ave & Morris St, Philadelphia. 215733-9599. FarmToCity.org. Silent Meditation and Sunday Celebration – 10:10am, meditation; 10:30-11:45am, celebration.

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Practice, Study and Sangha: An Informal Gathering – 6-8pm. A social gathering, meditation practice and study/discussion for meditation practitioners of all levels. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-5686070. Philadelphia.Shambhala.org. La Leche League – 7pm. 3rd Mon. Providing support, encouragement, information and education to parents who choose to breastfeed. Private home. Info: lllOfEasternPA.org.

Al-Anon Family Groups – Support for families and friends troubled by someone else’s drinking. Greater Philadelphia. Schedule: aisdv.org.

Morning Prayer and Meditation – 6-7am. This service, conducted in Korean and English, includes prayer, chanting and sitting meditation. Free. Won Buddhism, 23 Abington Ave, Glenside. 215-8848443. Philadelphia@WonBuddhism.org.

monday

Inspiring words, personal spiritual practice and fellowship. New Thought Philadelphia, CA House, 118 S 37th St (UPenn campus). NewThoughtPhilly.org. Food Addicts Anonymous – 11am. A 12-step program for food addiction. Roxborough Memorial Hospital, 5800 Ridge Ave, Rm A (next to cafeteria), Philadelphia. 215-514-6692. Quaker Meeting for Worship – 11am. Participate in this unique, un-programmed service to worship by gathering and silently waiting for Spirit to guide us. Friends Center, 1501 Cherry St, Philadelphia. 215-241-7000. FriendsCenterCorp.org. Sunday Service – 11am. Embracing All Souls and Restoring Wholeness. The Unitarian Universalist Church of the Restoration, 6900 Stanton Ave, Philadelphia. 215-247-2561. uuRestoration.us. A Course in Miracles – 11am-12:30pm. Facilitators rotate each week. The group will read together from the book and share questions and/or experiences  about the subject matter of the week. No outside food or beverages. Essene Market & Cafe’ (community room), 719 S 4th St,  Philadelphia. Meetup.com. Korean Dharma Service – 11am-1pm. This dharma service, conducted in Korean, includes prayer, chanting, dharma talk and hymn singing.  Lunch will be served after the service. Free. Won Buddhism, 23 Abington Ave, Glenside. 215-884-8443. Philadelphia@WonBuddhism.org. Contemplative Dance Practice – Thru Dec 3. 3-5:30pm. 1st Sun. This personal and group awareness of body/mind includes sitting meditation with self-directed body movement in space. Dress comfortably. $5-$10 donation. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215568-6070. RSVP: SilverSpaceDance@gmail.com. Philadelphia.Shambhala.org. Teen Group Meeting – 7-8:30pm.1st & 3rd Sun. Helping teenagers 13-18 find personal empowerment through spiritual awakening. Along the way deep connections are made and a lot of fun is had. Greater Philadelphia Center for Spiritual Living, Paoli Corporate Center, 16 Industrial Blvd, Ste 112. 610-695-0375. CSLPhilly.com.

La Leche League – 10am. 2nd Tue. Providing support, encouragement, information and education to parents who choose to breastfeed. Calvary Presbyterian Church, basement nursery, 217 Fernbrook Ave, Wyncote. Info: lllOfEasternPA.org. La Leche League – 10am. 3rd Tue. Providing support, encouragement, information and education to parents who choose to breastfeed. Germantown. Theresa: 617-650-4436. Info: lllOfEasternPA.org. Rittenhouse Square Farmers’ Market –10am2pm. Fresh fruits, vegetables and herbs and sustainably raised meats.18th St & Walnut St, Philadelphia. 215-733-9599. FarmToCity.org. Sit n’ Stitch – Thru Dec 26. 7-9pm. Brief periods of sitting will be interspersed with readings from dharma art books and creative time. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-568-6070. Info:  SusieAndersonFibers@ gmail.com. Group Meditation – 7:15-8:45pm. Practice sitting, walking and chanting meditation to calm your mind. All levels. Free. Won Buddhism, 23 Abington Ave, Glenside. 215-884-8443. Philadelphia@WonBuddhism.org. Tara Practice and Discussion Group – 7-7:30pm, Introduction to Tantra; 7:30-8:15pm, Tara practice. Open to all. Limited floor cushions, chairs also available. $10/donation. 954 N Marshall St, Philadelphia.  ChenrezigTBC@gmail.com. TibetanBuddhist.org. Drum Circle – 9pm. Join fellow drummers, musicians and dancers for West African, Middle Eastern and Afro-Cuban rhythms in front of a huge bonfire. BYO drum. Fairmont Park, Glendining Rock Garden, Kelly Dr & Brewery Hill Dr off W Girard Ave, Philadelphia. Join/RSVP: Meetup.com/ Drum-Tantrum.

wednesday University Square Farmers’ Market – 10am-4pm. Fresh fruits, vegetables, baked goods, plants and flowers. 36th St & Walnut St, Philadelphia. 215733-9599. Info@FarmToCity.org. Meditation – Noon-1pm. Reduce stress, learn to remain peaceful in challenging situations, increase


clarity of mind and more. Love offering. Greater Philadelphia Center for Spiritual Living, Paoli Corporate Center, 16 Industrial Blvd, Ste 112. 610695-0375. cslPhilly.com.

Germantown Ave & Mermaid Ln, Philadelphia. 215-733-9599. FarmToCity.org. Rittenhouse Farmers’ Market – 9am-3pm, thru Nov; 10am-2pm, Dec-Apr. Year-round market featuring local food and products: seasonal produce, herbs, mushrooms and honey, plus local wine. 18th St & Walnut St, Philadelphia. 215-733-9599. FarmToCity.org.

Fountain Square Farmers’ Market – 3-7pm. Seasonal fruits and vegetables, herbs, flowers and honey, plus baked goods, local meat, poultry, eggs and cheese. E Passyunk Ave at 11th St & Tasker St, Philadelphia. 215-733-9599. FarmToCity.org.

Swarthmore Farmers’ Market – 9:30am-1:30pm. Seasonal fruits and vegetables, herbs, plants, flowers and honey from local farms. Food trucks, live music, local artists and kids activities. Town Center parking lot, Philadelphia. 215-733-9599. FarmToCity.org.

Sierra Club Southeastern Pennsylvania Group (SPG) Meeting – 6:15pm. 1st Wed. Focused on environmental issues facing the greater Philadelphia area, members and nonmembers are welcome to join SPG Executive Committee meetings in-person or by phone. City CoHo, 2401 Walnut St, Philadelphia. 866-501-6174 (code: 100 4 100#) The People of Color Group – Thru Dec 27. 6:30-8pm. 2nd & 4th Wed. A meditation, reading and discussion group for folks who identify as people of color who would like to contemplate and have facilitated discussion from that perspective. $5/donation. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-568-6070. Info: PeopleOfColorGroup@gmail. com. Register: Philadelphia.Shambhala.org. Families Anonymous – 7pm. A 12-step program for relatives and friends of those that suffer from substance abuse or related behavioral problem. Saint Francis Xavier Church, Parish Center, 2319 Green St, Philadelphia. 856-906-0700. Karen.Altadonna@ gmail.com. FamiliesAnonymous.org. Food Addicts Anonymous – 7pm. A 12-step program for food addiction. Bryn Mawr Hospital, 130 S Bryn Mawr Ave, 2nd Flr, Ladd Conference Rm. 610-659-0667.

thursday Chair Yoga Fellowship – 8:30-9:45am. Ongoing classes for keeping the body youthful through mindful stretching on the mat and chair. Spend time meditating on scripture and practice with gratitude. Reformation Lutheran Church, 1215 Vernon Rd, Philadelphia. Jefferson Square Farmers’ Market – 11am-3pm. Seasonal fruits, vegetables, herbs, flowers and honey, plus plants and flowers and local ice cream. 10th St & Chestnut St, Philadelphia. 215-733-9599. FarmToCity.org. New Parent’s Support Group – 12:30-1:30pm. Last Thur. All are welcome. $5/donation/family. Lilypad in South Philly, 1234 S Broad St.  BlossomingBelliesBirth.com. Farmstand – Thru Nov 9. 3-7pm. Offering organically-grown produce and local produce from within 150 miles. Local items include: dairy products from raw milk to cheese, eggs, hummus, meat-free proteins, and humanely and sustainably raised meats. Greensgrow Farms, 2501 E Cumberland St, Philadelphia. 215-427-2780 ext 5. Greensgrow.org. Powers Park Farmers’ Market – 3-7pm. Fruits, vegetables, pasture-raised pork, poultry and eggs, local milk and cheeses. Authentic Mexican food and ice treats. Almond St & East Ann St, Port Richmond. 215-733-9599. FarmToCity.org.

friday Gorgas Park Farmers’ Market – 3-7pm. Fruits and vegetables, flowers, plants and honey. Fresh

East Falls Farmers’ Market – 10am-2pm. Local fruits and vegetables, herbs, flowers, plants and honey. Kelly Dr & N Ferry Rd in parking lot under Route 1 at Kelly Dr, Philadelphia. 215-733-9599. FarmToCity.org.

bread and gluten-free baked goods and Jewish and Eastern European delicacies. Ridge Ave & Acorn St, Philadelphia. 215-733-9599. FarmToCity.org. Farmstand – Thru Nov 10. 4-6:30pm. Offering local produce from within 150 miles from long-time farmer partners. Produce only. Greensgrow West, 5123 Baltimore Ave, Philadelphia. 215-427-2780 ext 6. The Basic Goodness of Mental Illness: Support/ Study Group – 6:30-8pm. 4th Fri. For mental health professionals interested in building confidence, deepening compassion and developing supportive connections in their professional lives. Prerequisites and coursework. Shambhala Meditation Center of Philadelphia, 2030 Sansom St. 215-568-6070. Philadelphia.Shambhala.org. Scripture Study –7-8:45pm. 2nd Fri. This small study group gathers together over a cup of tea to read the scriptures of Won Buddhism and discuss its meaning and how it relates to daily life. Free. 23 Abington Ave, Glenside. 215-884-8443. Philadelphia@WonBuddhism.org.

saturday Vinyasa Yoga – 8am. With Chris Czopek. Prana, asana and meditation for all levels. Beginners welcomed. Relax Therapy Spa, 7151 Germantown Ave, Philadelphia. 866-776-3034. Bryn Mawr Farmers’ Market – 9am-1pm, thru Dec; 10am-noon, Jan-Apr. The largest farmers’ market on the Main Line. More than 20 local farmers and food artisans during growing season. Lancaster Ave & Bryn Mawr Ave (in the Amtrak Station parking lot), Philadelphia. 215-733-9599. FarmToCity.org. Chestnut Hill Farmers’ Market – 9am-1pm, thru Nov; 10am-noon, Dec-Apr. Year-round market featuring local food and products. Winston Rd between

Farmstand – Thru Nov 11. 10am-2pm. Offering organically-grown produce and local produce from within 150 miles. Local items including dairy products from raw milk to cheese, eggs, hummus, meatfree proteins, and humanely and sustainably raised meats. Greensgrow Farms, 2501 E Cumberland St, Philadelphia. 215-427-2780 ext 5. Greensgrow.org. Dharma Service – 10:15am-noon. Includes sitting meditation, chanting, prayer, dharma talk and discussion on Buddhist philosophy and practice. Free. Won Buddhism, 23 Abington Ave, Glenside. 215-884-8443. Philadelphia@WonBuddhism.org. Nature Exploration – 10:30-11:30am. Grab your hiking shoes for a naturalist-led exploration and storytime with your little ones. Free. Schuylkill Center, 8480 Hagy’s Mill Rd, Philadelphia. 215482-7300. SchuylkillCenter.org. Practice Meditation – 10:30am-noon. Includes an introduction,  chanting,  sitting meditation, and a dharma talk, reading or circle discussion. Join for brunch afterwards. $5/donation. Studio 34 Yoga Healing Arts, 4522 Baltimore Ave,  Philadelphia. Meetup.com. A Course in Miracles – 1pm. Members undergo spiritual healing and development by sharing and discussing the great spiritual Tome, A Course in Miracles. The New Leaf Cafe, 1225 Montrose Ave, Bryn Mawr. Meetup.com. Reclaim Class – 6:30-7:45pm. Relax Therapy Spa, 7151 Germantown Ave, Philadelphia. 866776-3034. Smooth Transitions: Refilling the Well Yoga Series – Thru Dec 2. 6:30-7:45pm. Embark on a journey of self-discovery through movement, gentle breathing and supported floor poses in a noncompetitive and nurturing environment. All levels. $5/drop-in/donation. Relax Therapy Spa, 7151 Germantown Ave, Philadelphia. 866-776-3034. Kirtan – 7pm. 1st Fri. Join for monthly kirtan and bhajans and a vegetarian meal afterwards. $10/ donation. Govindas Bhakti Garden, 1408 South St, Philadelphia. Meetup.com.

The way to get started is to quit talking and begin doing. ~Walt Disney

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

ALTERNATIVE MEDICINE NATALIE BLISS, PHD. SH, RMT

Stress Management Consulting Classes • Workshops • Private Sessions Philadelphia • 267-251-6052 ReikiSoundBliss.com Reiki Master Teacher Natalie Bliss is an independent educator and consultant. Following a lifetime as a professional musician and teacher, she was ordained in nonsectarian Spiritual Healing (PhD. SH). Her healing ministry incorporates reiki and therapeutic sound for relief of stress and its manifestations. See ad, page 7.

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 9.

THRESHOLD WELLNESS

440 E Girard Ave, Philadelphia 19125 267-886-8468 • ThresholdWellness.com A community of wellness professionals bringing a wide array of targeted healing modalities for healing on every level to the city of Philadelphia. Our mission is to dismantle the false divide between the mind, body and spirit while bringing expert and personalized treatments. Whether you are looking for simple relaxation or want to commit to making lasting changes to your health, our team has you covered. We offer: naturopathic medicine, acupuncture and Chinese medicine, psychotherapy, massage therapy, art therapy and CranioSacral therapy. See ad, page 9.

Try to be a rainbow in someone’s cloud. ~Maya Angelou

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Philadelphia, PA

NAPhilly.com

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 5.

COMMUNITY ORGANIZATION MT AIRY USA

6703 Germantown Ave Ste 200, Philadelphia 215-844-6021 • Info@MTAiryUSA.org Live. Work. Thrive. The mission of Mt. Airy USA is to preserve, empower and advance a vibrant and diverse Mt. Airy by stimulating development responsive to the community’s needs.

HOLISTIC SKIN CARE NU YOU WELL MED

1601 Walnut St, Ste 1523 Philadelphia • 215-847-5659 Award-winning Nu You Well Med has certified estheticians that specialize in treating skin conditions holistically. We also offer a unique male waxing program. Let us help you look and feel amazing. See ad, page 8.

LOCALLY GROWN DELIVERY SERVICE WEGARDN

Katie Delorenzo Philadelphia • 973-216-3668 info@wegardn.com • WeGardn.com We G a r d n i s a delivery service to all of Philadelphia. That means you can access the freshest, most local harvest anytime, anywhere. We have the highest standards for local, quality food sourcing. Our team knows that no other choice affects our quality of life and health more than what you put in it. That kind of discernment often comes at a high cost, but we believe it should be affordable to make the best choice for your family’s health. See ad, page 19.

LOCALLY GROWN PRODUCE FARM TO CITY

Weekly Outdoor Farmers’ Markets Philadelphia • 215-733-9599 Info@FarmToCity.org • FarmToCity.org Farm to City connects urban residents with food from local farmers through 15 producer-only farmers’ markets, many CSA farms and its Winter Harvest Buying Club. Visit our website for seasonal schedule and opening days.

MASSAGE THERAPY RELAX THERAPY SPA

Gilda Smith, LMT, Yoga Instructor 7151 Germantown Ave, Philadelphia 215-760-9035 • Gilda.Smith@icloud.com Thai massage, yoga, bodywork, positional release therapy, Dolphin Neurostim, MPS. Relax therapy services will bring a sense of grounding, encompassing all of the aforementioned for the client to begin their very unique journey to restoration. Now introducing scar therapy.

NATURAL CLEANING SERVICE NATURALLY NEAT

Philadelphia • 267-507-5862 NaturallyNeat@gmail.com Our team of highly trained neat professionals provides janitorial services for a wide array of commercial spaces using Naturally Neat, environmentally conscious products and services. Contact us for a quote. See ad, page 6.

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 9.

NATURAL PHARMACY NOVA STAR PHARMACY

301 East Girard Ave, Philadelphia 215-739-3900 • NovaStarPharmacy.com Nova Star Pharmacy, located in Fishtown, is a local, independent pharmacy that concentrates on holistic and natural medications. See ad, page 9.


NUTRITION AND HERBS CENTER

Tony Moore 5601 N 10th St, Philadelphia 19141 215-549-6151 • NutritionAndHerbsCenter.com Supporting the healing process through education. Open Monday through Saturday from 10 a.m. to 6 p.m.

SPECIALTY SPICE SHOPPE THE SPICE RACK

8431 Germantown Ave Philadelphia • 215-274-0100 ChestnutHillPA.com/The-Spice-Rack Chestnut Hill purveyors of American made small batch, organic, artisan and gourmet specialty goods and accessories. See ad, page 6.

NATUROPATH EARTHLY ESSENCE

Dr. Jacquilen Fostor Tomas Ali 3901 Main St, Bldg B, Ste 201, Philadelphia 215-360-4110 • DrAliND.com Become the Master of Your Own Healing ©. Dr. Jacquilen Fostor Tomas Ali, ND, is a Naturopathic Physician, Certified Nutritional Counselor (CNC) and Master Herbalist (MH). Also, as a Certified BodyTalk Practitioner, Dr. Ali focuses on and addresses the causes of health challenges, not just symptoms. This focus provides a wellbalanced approach to health and healing.

ORGANIC COFFEE COMPANY ORGANO GOLD

Shambra Johnson 267-455-6019 • CupOfFreedom.com Paid2Cook.OrganoGold.com Organo Gold, world’s leading coffee and tea provider, enriched with organic ganoderma mushrooms; bringing the treasures of the earth to the people of the world. Info: OrganoGold.com. See ad, page 25.

STRESS MANAGEMENT NATALIE BLISS, PHD. SH, RMT

Stress Management Consulting Classes • Workshops • Private Sessions Philadelphia • 267-251-6052 ReikiSoundBliss.com Reiki Master Teacher Natalie Bliss is an independent educator and consultant. Following a lifetime as a professional musician and teacher, she was ordained in non-sectarian Spiritual Healing (PhD.SH). Her healing ministry incorporates reiki and therapeutic sound for relief of stress and its manifestations. See ad, page 7.

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

Fee for classifieds is a minimum charge of $20 for the first 20 words and $1 for each additional word. To place an ad, email Publisher@NAPhilly.com. OPPORTUNITIES ADVERTISE HERE – Are you: hiring, renting property/office space, selling products, offering services, or in need of volunteers? Advertise your personal/business needs in Natural Awakenings classified ad section. To place an ad, email Publisher@NAPhilly.com. RELATIONSHIP MANAGEMENT SALES – Excellent opportunity for flexible part-time work. Natural Awakenings Philadelphia is seeking a selfmotivated professional with strong interpersonal and communication skills to introduce businesses to the benefits of advertising in print and online. Must be self-motivated, organized, creative and good in sourcing suitable clients and events to target in Philadelphia. Must enjoy conversing on the phone and hosting face-to-face meetings, working from home and from the road. Need 20 flexible daytime hours per week to prosper. Occasional weekend and evening time required to attend events and network. Generous commission plus bonuses. Previous relationship-based ad sales experience necessary. Email your name, phone number and a brief description of your experience to Publisher@NAPhilly.com.

The Sustainable Business Network (SBN) of Greater Philadelphia is a nonprofit membership organization striving to build a just, green and thriving local economy. See ad, page 7.

PAIN RELIEF AUNT ALBERTA’S REMEDY

Homeopathic Pain Relief Cream 973-715-9097 • info@AlbertasPainRelief.com AlbertasPainRelief.com Do you want to feel a real difference from the nagging aches of arthritis? Feel less pain and have more range of motion? Try Aunt Alberta’s Pain Relief Cream to ease joint and muscular aches and pains from sciatica, gout, arthritis, neuralgia, fibromyalgia and more. Great buy: get a 4 oz. jar for $15. See website for more options. All natural ingredients. Read what people are saying about Aunt Alberta’s Remedy and purchase now at our website.

classifieds

WOMEN’S GROUP ROSE ST JULIEN, LCSW Center City 215-546-1040

Rose St. Julien, a licensed clinical social worker for 20 years, hosts a weekly women’s personal growth group for creative, positive change. It offers an opportunity for women to come together for sharing and growing, acquiring creativity in decision making and building positive self-esteem. See ad, page 5.

Natural Awakenings Maga zine is Ranked 5th Nationally in Ci sion’s 2016 Top 10 Health & Fitne ss Magazines List 1. 2. 3. 4.

The world’s leading source of media research Spry Living – 8,907,303 Shape – 2,521,203 Men’s Health – 1,852,715 Prevention – 1,539,872

6. 7. 8. 9. 10.

Women’s Health – 1,511,791 Weight Watchers Magazine – 1,126,168 Dr. Oz The Good Life – 870,524 Vim & Vigor – 789,000 Experience Life – 700,000

5. Natural Awakenings – 1,536,365

Courage is fear holding on a minute longer. ~George S. Patton

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Natural Awakenings Philadelphia November 2017  

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