Natural Awakenings Puerto Rico June 2019 ENGLISH VERSION by Natural Awakenings PR

EE H E A L T H Y L I V I N G R F

HEALTHY

PLANET

JUNE 2019

BRAIN SAVERS

Smart Strategies for Preventing Dementia

touristing in

RINCON

Escape to the town of the beautiful sunsets

Prostate Health Discover Natureâ&#x20AC;&#x2122;s Toolbox

JUNE 2019

LA MÁS AMPLIA VARIEDAD Y LOS MEJORES PRECIOS DEL MERCADO

LUNES A VIERNES 9:00am - 8:00pm SÁBADOS 10:00am - 8:00pm DOMINGOS 10:00am - 4:00pm CERTIFICACIÓN DE PACIENTES TODOS LOS JUEVES DE 11AM A 1PM

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New Era Pharmacological

NewEraCannabisNew Era

787-981-8765 + 787-389-0408

Available at Amazon, Barnes & Noble, and Neighborhood bookstores

Is God in That Bottle Cap? An inspirational guide to leading a life of spirituality

A true life story of the personal quest for spiritual enlightenment and the many benefits of meditation, based on the author’s 44 years of daily meditation, more than 40 years of yoga and tai chi, and more than 20 years of qigong

I would love to see this book in the hands of practitioners of all paths for self-realization. - Vijayendra Pratap, Ph.D.

president of the Yoga Research Society, Author (Beginning Yoga, Yoga Vision, Secrets of Hatha Vidya)

Puerto Rico

… readers should certainly enjoy this absorbing book, A lively and intensely readable story of one man’s use of a variety of spiritual practices to reveal the nature of reality.

- Kirkus Reviews

A fun ride and informative read.

- Jeff Cox, retired president of

Snow Lion Publications

www.isgodinthatbottlecap.com

JUNIO 2019

HE ALTHY LIVI NG HE ALTHY PL ANE T

PUERTO RICO EDITION PRESIDENT Luis Méndez EDITOR Waleska Sallaberry CREATIVE DIRECTOR Waleska Sallaberry COLLABORATORS Dra. Nieves Stewart Maya Valle Josette Pagán Chef Rebecca

SALES & MARKETING Mari Colón

Maila Méndez WEBSITE Webztyle TRANSLATIONS Margarita González

Find freedom and flexibility with Natural Awakenings franchise opportunities. Be your own boss and earn a living doing something you are passionate about while making a difference in your community. This rewarding home-based franchise opportunity provides training and ongoing support, following an established and proven business model. No previous publishing experience is required. Natural Awakenings is a franchise family of more than 70 healthy living magazines, celebrating 25 years of publishing.

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Send your resume to greenmilepr@gmail.com 4

Puerto Rico

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

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

Tres Productos Solo Para Hombres Organic Health Labs® ha creado una línea de suplementos naturales específicos para las necesidades del hombre ayudando así a mejorar su salud y calidad de vida.

ALIVIO NATURAL PARA LA ANSIEDAD

POTENCIADOR MASCULINO

Calma la ansiedad & el estrés

Incrementa los niveles de testosterona

Aumenta la concentración

Ayuda en la formación de masa muscular

Relaja los músculos

No causa sueño ni adicción

Aumenta la energía & deseo sexual

Promueve la circulación

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PRÓSTATA SALUDABLE

Protege la próstata

Alivia la inflamación

Mejora el flujo urinario

Promueve la salud sexual

Adquiérelos en www.organichealthlabs.com, Freshmart, Descubra, CNG, Mary's Health Food, Mr. Natural, La Carreta Natural, Natucentro, Su Farmacia Amiga y en tu health food o farmacia favorita. Llama al 787.492.0692, dale Like en FB: OHL-Latino.

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Recomendado por Médicos y Naturópatas. Adquiérelo en Freshmart y en tu health food o farmacia favorita. 5 JUNIO 2019 www.organichealthlabs.com 787.492.0692 OHL-Latino

CONTENT

8 TURISTEANDO EN RINCON

Escápate al pueblo de los bellos atardeceres

148

18 FATHERHOOD’S PAIN AND GLORY

We Must Face Our Own Story First

20 THE MINIMALIST FAMILY

Trading Clutter for Calm

22 NONTOXIC LAWN CARE

Protecting Pets and the Planet

24 MEDICINAL MUSHROOMS

Beyond Buttons and Portabellas

26 BRAIN-SAVERS

Smart Strategies for Preventing Dementia

SLEEP BRACELET Wearers have experienced:

· Falling asleep faster. · Increased quality sleep. · Waking up more refreshed. Recommended by

30 NATURE’S TOOLBOX The Key to Prostate Health

DEPARTAMENTS 14 health briefs 16 global briefs 16 remedios y recetas 18 inspiración 20 healthy kids 22 natural pet

ENJOY A SPECIAL 20% SAVINGS AT SLEEPBRACELET.COM

24 conscious eating 30 healing ways 32 plant medicine

If you choose to return your Philip Stein goods, please do so within 60 days of receipt in perfect condition and in the original packaging.

Puerto Rico

33 community resources

Papรก.

Llegรณ el mes de Regรกlale el cuidado correcto para su piel.

Dra. Neyla Roldรกn Coss

JUNIO 2019

Touristing in Rincón Town of the Beautiful Sunsets

Puerto Rico

most amazing commUNITY and this year will be our 7th anniversary living permanently in Paradise. Wouldn’t trade it for anything in the world! Last month I started a campaign to promote local tourism (why travel outside the island when we have so much beauty here???) so this month I have to take you to my beloved town, known for its beautiful sunsets, the westest point of the island, Rincón.

pescetarian farm to table, Sana who also offer killer vegan dishes. Although it is physically located in Aguada, no trip to Rincón is complete without a visit to Ode, previously Ode to the Elephants in Puntas–known for their amazing thai food and creative martinis. I heard they are coming back to downtown Rincón with a new exciting & refreshing concept this Summer. Wine lovers will love Tinto Wine Shop who carries a variety of over 180 labels, including organic, biodynamic and sustainable wines.

Where to stay

Snorkeling in Desecheo

got here “by accident” 11 years ago. [the truth is …nothing in life is an accident. ;) I was supposed to stay at the Bungalows in Isabela and when on the way got a call from the owner/friend to say that there had been a double booking but she had a place for me in Rincón waiting for us. During my college years at El Colegio (UPR Mayagüez campus) I used to come here to surf with friends or hang out at the Tamboo, later on Tamboo Too which later became The Landing., a landmark of Rincón in the 90s. I loved driving to Rincón through the mango trees (Yes! They’ve been there forever!!). I remember we had to go through Barrero and Corcega to make it to the town. There was no direct road, they were building it in those days. But after they shut down the Landing I never came back so when she told me to come I was a bit hesitant as my mind associated Rincón with surfing and my kids were still too little. We wanted calm waters and I didn’t think Rincón had some of those. That and the childhood memories of the very gray summer skies in the afternoon didn’t seem very inviting. But after a day at the beach and watching the sunset I was hooked. It had me at …sunset[ ]. As hours went by I felt like I was entering another dimension, a different energy & vibe and I fell in love, we all did! After renting back to back weekends, our friend suggested we consider renting long term to save some $ and so we did. For 4 years we drove every single weekend from Gurabo, spent whole summers and every possible holiday…until Sundays became Depressing Sundays. No one wanted to leave and so we knew it was time to move in permanently. And so we did! We found our dreamhome with the

by Waleska Sallaberry

Although it’s the surfing what’s made Rincón famous and attracts thousands of surfers and snowbirds every winter, the last couple of years Rincón has become the beach place to go to of sanjuaneros and islanders, and tourists from around the world looking for a small laid back town to decompress. During the summer the town transforms and shows a different personality. Waters are calm, we see more locals, less crowds and a more intimate vibe.

Where to eat

Rincón is a small town, so small that we don’t even have a Traffic light! but has over 90 restaurants with a huge variety of offerings for all tastes, including fully vegan alternative like De La Tierra and the popular

Many options to choose, from hotels and guest houses to luxury villas and a bunch of private properties when you want the feel of a home away from home.[Check the directory for a couple alternatives]. Hotel Villa Cofresí, house of the famous Pirate Coconut, is Rincón’s first hotel, founded back in 1965. Today, still run by the same family, still remains the favorite of locals and visitors from abroad for its amazing customer service and familiar vibe In the heart of Puntas you find a hidden gem, Casa Verde, intimate and enchanting, with restaurant and entertainment. If looking for a more intimate and sexy spot, Tres Sirenas Beach Inn is for you. This exquisite Boutique Hotel, also waterfront, has earned a bunch of tourism awards. Has five really nice tropical ocean view rooms with healthy breakfast included, made with fresh, local products. They offer yoga classes, vegetarian cuisine, in-room massage to the sound of the ocean and wellness weekends, making it the perfect escape for those looking to recharge and renew.

This beautiful swing was recently donated and installed by Luisa Acevedo for everyone’s enjoyment. Located at Domes

from the editor

If you are organizing a group escape, Villa Playa María is the perfect space as it sleeps up to 24 people. It is any ocean lover’s– with good taste–dream place, located in front of Marías beach and walking distance to the Tres Palmas Marine Reserve. If you prefer your own resort in the mountain with breathtaking ocean views, then check out Villa Surf787. The entire Villa can accommodate up to 18 guests and has a swimming pool, yoga studio & game room. If you are feeling exhausted and need a health escape, Dr. Bryan Miller, offers Healthy Retreats in his villa on the northshore, where you can choose from a variety of therapies– from bodywork to Ayurvedic treatments like Panchakarma-to water adventures, from SUP and snorkeling to free diving and spearfishing.

To the beach

Steps Beach

Rincón has a bunch of beaches, all perfect in the summer for swimming, snorkeling, Stand Up Paddleboarding (SUP), kayaking, fishing, sailing or simply relaxing in the sand while you work on your Caribbean tan. The north shore offers miles of pristine coastline full of seaglass. I recommend you bring something to put them in. BUT…BUT, please for each seaglass or shell that you pick up, please pick up a piece of garbage, especially those microplastics because if they reach the ocean they will eventually reach your stomach (unless you are a vegan of course) So every time you bend, make a choice to make a difference :) You’ll be happy with your newfound treasures and proud to have done something to protect our environment. Best snorkeling is at the Tres Palmas Marine Reserve, which runs from Little Malibu, next to the Marina, to Dogman’s. Crystal clear waters, a diverse marine life, including squids and turtles and a long strip of elkhorn coral create perfect conditions for snorkeling. If lucky, you’ll encounter bottlenose dolphins, especially during the summer months. SUP here is like paddling over a giant fish tank, especially in the morning when there is no wind and visibility is amazing. If you don’t have a

JUNIO 2019

Night Tour nocturno with Rincón Paddle Boards

paddleboard and want to rent and learn, I recommend Rincón Paddle Boards, they are in the Marina area, behind El Ancla on the beach. Chikako and Damiano will take good care of you. From there you can paddle over the reserve to Steps Beach, the lighthouse, or for those more adventurous –and experienced in the sport–, paddle around the Coastline. Make sure you bring hydration as hours will go by without you noticing. Rincón Paddle Boards also offers sunset and night tours, very unique and fun! For a marine experience out of this world, you have to go on a snorkeling or diving trip to Desecheo with Taino Divers. Experienced divers choose Desecheo among the top dive spots in the world as it offers 100 feet visibility even on a cloudy day.

Desecheo with Taíno Divers

* Estaremos cerrados del 26 de junio al 15 de julio*

Sunset Village @ Balneario de Rincón . 939 286 9365 Rincón Ride

If you prefer to stay in the mainland, they also offer snorkeling tours, fishing charters, sunset cruises and, during the Winter months, whale watching trips.

The historical lighthouse, Faro de Punta Higüera, built in 1892, is beautiful to visit. A passive park, perfect for picnics and enjoying the beautiful sunsets or humpback whales

Puerto Rico

Spinning on the beach @Rincón Ride

Out of the Water

CONDICIONES DEBILITANTES Artritis • Alzheimer • Anorexia • Autismo Cáncer • Enfermedad de Crohn • Depresión Desórdenes de Ansiedad • Epilepsia Esclerosis Lateral Amiotrófica Esclerosis Múltiple • Fibromialgia Hepatitis C • Insomnio • Migraña PTSD • Inflamación Intestinal Lesión del cordón espinal Neuropatías • Parkinson SIDA/VIH • Trastorno Bipolar Enfermedades incurables

CERTIFICACIÓN DE PACIENTES RENOVACIÓN DE LICENCIAS RE-CERTIFICACIÓN DE FLOR SERVICIOS PERSONALIZADO PERSONAL CAPACITADO

(

787.502.TPOT (8768)

ORIENTACIÓN & EDUCACIÓN

PARAFERNALIA

info@healthteapot.com • healthteapot.com Rincón Shopping Center • Carr. 115 Km 11.6 Rincón

JUNIO 2019

ALOJAMIENTOS

HEALTHY RETREAT

https://www.airbnb.com/ rooms/30732427?s=51 https://www.airbnb.com/ rooms/25284990?s=51 https://www.airbnb.com/ rooms/25396479?s=51 Private rooms. Spa Treatments. Healthy meals, SUP, kayaking, snorkeling and fishing available on site.

SURF787

787-448-0968 Moderna villa mediterránea con vistas panorámicas. Alquiler por habitaciones o villa completa. Yoga studio, piscina, mesa de ping pong, dart board, juegos de mesa y video, y equipo de hacer ejercicios. Clases y tours de surfing todo el año y campamento de verano para niños en el verano.

Waves. Sunsets. Whales. Seaglass.

787.297.8818 Villas frente al mar en el exclusivo complejo Punta del Mar Beach Village.

ACTIVIDADES FUNDACIÓN PATINETERO

787.698.6513

Campamento de verano semanal o diario de 9am-2pm. Junio 3-7 y 24-28. Julio 8-12 y 15-19. Horario Skatepark L-V 4-8pm. Jueves 12-8pm.

WEST COAST ECUESTRE

787.464.2052 westcoastecuestre.com @westcoastecuestre Cursos de equitación, clases de equinoterapia y Campamento de verano para niños de 4 años en adelante.

Puerto Rico

COCINA FARM TO TABLE SANA FARM TO TABLE

Carr. 115 KM 14.4 (al lado del correo) 787.823.7621 Menú derivado de productos de origen local.Comida vegana, vegetariana, pescetariana y sin gluten. Martes a jueves de 10am-3pm Viernes y sábados de 10am-9pm.

COCINA TAILANDESA ODE

En el Balneario de Aguada @oderinconPR1 Comida tailandesa auténtica y martinis artesanales frente al mar. Espectaculares atardecere. Opciones veganas y vegetarianas. Pronto abren otro restaurante, Ajonjolí, en el pueblo de Rincón.

TIENDAS CALIRA THE INDIAN BOUTIQUE

Carr 413 Km 4.7 Bo. Puntas, Rincon 787.446.9778 @ Calira The Indian Store Ropa, calzado, accesorios y articulos del hogar importados de India. Sera tema de conversacion donde vayas. Una pieza de Calira, dara de que hablar.

VINOS

Rincón Art Walk

DE LA TIERRA

Carr. 115 Km 14.1 @ Centro La Paz 787.823.2885 Variada carta vegana, en su mayoría orgánica y de origen local, con deliciosos postres veganos, servidos en un espacio alegre. Horario: Martes a sábado 11am a 4pm

during the season, surrounds it. All that mountain across the lighthouse and behind the dome, is full of mountain bike trails , perfect also for hiking. Another unique experience to enjoy while here, if you are of those that like to keep active during your vacation, is spinning in front of the ocean at Rincón Ride. They offer morning and sunset classes and I’m one of the instructors. Come visit! :)

For the Kids

If coming with the family but would like to have some solo time with your partner, there are several camps during the summer that I can recommend [my kids have participated in all of them throughout the years]. Surf787 offers surfing camps for kids ages 8 to 16. Since there are no waves in Rincón, they travel to Aguadilla and Isabela in search of the waves. Super fun! Kids love Roger and his staff! They are amazing! Patinetero offers skateboarding camp and West Coast Ecuestre offers horse riding camp. Atys & Beyond also has a summer camp on the Sunset Village by the public beach aka Balneario.

Rincón Art Walk

Thursdays after 5pm all roads take you to the town square for the Art Walk where you’ll find a huge variety of artisans, super good vibe and almost every week there is Bomba, our folkore drumming music and dance. The Plaza is surrounded by restaurants of every kind, some have live bands, and Gylros has live salsa on Thurdays

Rincón Farmer’s Market

Every Sunday is Market Sunday. Here you

TINTO WINE SHOP

176 Calle Sol Rincón 787.823.4773 @tintowineshop Más de 180 etiquetas, rotando semanalmente. Vino del día por copa. Provisiones gourmet. Eventos y degustaciones. ¡Pronto! Degustaciones de vinos orgánicos.

Mercado de Rincón

CASA SILVA CLOSE TO RINCON

Carr 115 Km 19.7 Bo. Guayabo, Aguada 787-446-9778 @CasaSilva1950 Casa de cuatro habitaciones, cocina/comedor y baño para alquiler a corto plazo. Excelente localizacion, cerca de playas, restaurantes y atracciones en Rincón.

COCINA VEGANA

will find a big variety of products, from microgreens , vegetables, and free range local eggs to handmade soaps, vegan products and yummy food. Rincón is a super chill town, full of expats that have come to visit, fallen in love and decided to stay. So when you get here you’ll definitely feel you are outside of Puerto Rico as in almost everywhere people will speak to you in English. The community is a very Eco conscious one. We were the first town in the island to ban plastics bags a while ago, there is a Say No Straw campaign effort by Una Ola Mas in which almost every restaurant in town is participating, and at this time we are battling to stop the construction of a proposed mega hotel and casino that will not only affect our little town’s chill and safe vibe but is a threat to the Marine Reserve. I invite you to follow on Facebook the following pages: No al Megahotel y Casino and A Rinconvenient Truth. Help us spread the word and stop this nonsense!! So…this Summer–or whenever your planning your next escape– visit us in Rincón. Packing is easy, all you need is bathing suits, [reef safe & paraben free] sunblock, and casual clothing. Forget fancy stuff and heels because here you can walk around barefot and no one will care. We are on island mode! See you in paradise! Follow us on @naturalawakeningspr or on my personal page @wawasallaberry. I’ll be transmitting live from all these places I mentioned here.

¿Has tenido ya tu experiencia Pirata?

Disfruta de los atardeceres más espectaculares, sin estrés, aquí en la playa. CARR 115 KM. 12 RINCÓN VILLACOFRESI.COM

787.823.2450 JUNIO 2019

health briefs

Sit Less to Live Longer For those that don’t move vigorously throughout the day—whether stuck behind a desk or lying on a couch in front of a screen— there’s good news in a recent American Cancer Society study: Replacing just 30 minutes a day of stationary time with such moderate physical activities as brisk walking and dancing reduces the risk of dying over 14 years by a whopping 45 percent. Even light activities such as walking slowly, playing pool and doing housework like vacuuming for half an hour reduce mortality risk by 15 percent.

Eat More Carbs to Lower Heart Risk Regardless of the type of protein consumed, lowcarb diets significantly increase the risk of atrial fibrillation (AFib), according to a study presented at the latest annual meeting of the American College of Cardiology. Analyzing the records of almost 14,000 people over a 20-year period, researchers found that diets such as Atkins, ketogenic and paleo, which emphasize protein instead of fruits, vegetables and grains, boosted the risk of AFib by 18 percent compared to diets with moderate carb intake. Researchers theorize that consuming less produce and fewer grains may aggravate inflammation, while eating high amounts of protein and fat may increase oxidative stress. Both conditions are linked to AFib, in which the heart beats irregularly, potentially causing palpitations, dizziness and fatigue. It’s also linked to a five-fold increase in

Eat Med Diet to Boost Performance What we consume can boost our body even in the short term, a new study from St. Louis University shows. After eating the Mediterranean diet for just four days, athletes ran faster than after eating a Western diet. In the study, published in the Journal of the American College of Nutrition, seven women and four men ate one of two diets for four days: the Mediterranean, with its emphasis on whole fruits and vegetables, nuts, olive oil and whole grains, or the Western, high in trans and saturated fats, dairy, refined sugars, refined and highly processed vegetable oils, sodium and processed foods. After a nine-to-16-day break, they followed the other diet. The athletes exercised on a treadmill for five kilometers after each diet and were found to have run 6 percent faster after following the Mediterranean diet, despite similar heart rates and perceived levels

Imbibe Less to Lower Blood Pressure Even moderate alcohol consumption—seven to 13 drinks a week—increases the risk of high blood pressure, according to a new analysis of the health records of 17,000 U.S. adults. Wake Forest Baptist Medical Center researchers found that the average blood pressure among nondrinkers was about 109/67, among moderate drinkers 128/79 and among heavy drinkers 153/82, based on data from the U.S. Centers for Disease Control and Prevention for the years 1988 to 1994. The higher readings could be the result of alcohol’s affect on the brain and liver, or because it raises caloric intake, partly by increasing appetite, say the researchers. 14

Puerto Rico

of exertion.

Evan Lorne/Shutterstock.com

Take Magnesium to Optimize Vitamin D

Magnesium seems to optimize vitamin D, increasing the vitamin’s utilization for those with insufficient levels and decreasing it in those with excessive amounts. In a randomized trial of 250 people between ages 50 and 85 that were considered at risk for colorectal cancer, researchers at the Vanderbilt-Ingram Cancer Center found that changes in blood levels of vitamin D were significantly affected by the intake of magnesium—a mineral in which 80 percent of Americans are deficient. In addition to supplements, magnesium-rich foods include dark leafy greens, beans, whole grains, dark chocolate, nuts, avocados and fatty fish such as salmon.

Legal Pot Lifts Junk Food Sales Apparently, the fabled marijuanainduced “munchies” cravings don’t have people reaching for carrots. A new study from the University of Connecticut found that shortly after Colorado, Washington and Oregon legalized recreational marijuana, increases in purchases were recorded in those states for potato chips (5.3 percent), cookies (4.1 percent) and ice cream (3.1 percent).

Find a Green Space and Make a Friend Integrating green spaces among living areas increases trust among strangers, according to a study from Canada’s University of Waterloo. Participants in walking tours of a Vancouver neighborhood were asked to complete a smartphone questionnaire at six stops, including at a rainbowpainted crosswalk and both wild and manicured community gardens. Researchers found that colorful design elements and green spaces were linked to higher levels of happiness, plus greater trust of strangers and environmental stewardship. “The urban design interventions we studied are relatively simple and low cost, but show great potential to improve individuals’ emotional and social lives,” says Hanna Negami, lead author.

JUNIO 2019

Internet users can help fight global deforestation even while surfing. German online search engine Ecosia, now used in 183 countries, diverts its advertising revenue from click-throughs to planting trees worldwide to the tune of more than 52 million since 2009. With each search, the company says, it removes around two-and-a-half pounds of carbon dioxide from the air. Christian Kroll, Ecosia’s founder, wrote, “Climate change is a very real threat, and if we’re to stop the world heating above the 1.5 degrees warned about in the IPCC [Intergovernmental Panel on Climate Change] report, we need to plant trees at scale.” Kroll suggests that if Ecosia were to get as big as Google, they could absorb 15 percent of all global carbon dioxide emissions. Users can find it at Ecosia.org.

Baby Balking

Climate Change Discourages Childbearing

USA Today has reported that concerns about climate change are giving women pause about bearing children. The U.S. birthrate has been falling for years, and in 2017, it was 60.3 births per 1,000 women, the lowest fertility rate since the Centers for Disease Control and Prevention began keeping such records in 1909. Related causes such as women marrying later, worries about the economy and the difficulty of finding affordable child care have all been suggested. But prospective parents are also thinking about the increased frequency and intensity of storms and other natural disasters such as drought and wildfires. Further, geopolitical unrest and scarcity of water and other resources are convincing some to at least postpone their decision to increase the population. 16

Puerto Rico

wk1003mike/Shutterstock.com

Search Engine Company Plants Trees

Clean Water Solution in the Pipeline

With the world facing a future of climate change and water scarcity, finding an environmental way to cleanse drinking water is paramount. Researchers in China contend they are working on a method to remove bacteria from water that’s both highly efficient and environmentally sound. By shining ultraviolet light onto a two-dimensional sheet of graphitic carbon nitride, the team’s prototype can purify two-and-a-half gallons of water in one hour, killing virtually all the harmful bacteria present. This technique of photocatalytic disinfection is an alternative to current eco-unfriendly water filtration systems such as chlorination or ozone disinfection.

Far Out

Earth’s Atmosphere Extends Past Moon

The scientific boundary between Earth’s atmosphere and space is the Kármán line, 62 miles high. But a team of astronomers have published evidence in the Journal of Geophysical Research: Space Physics that the geocorona, a tenuous cloud of neutral hydrogen in the outermost region of the Earth’s atmosphere that glows in far-ultraviolet light, extends much farther than the moon. The discovery means that telescopes positioned in the geocorona will need to have some of their settings adjusted for

3-D Meat

Printer Produces Plant-Based Substitute

Researcher Giuseppe Scionti, owner of Nova Meat, in Barcelona, Spain, has developed a synthetic meat substitute using vegetable proteins that imitate protein complexes found in real meat. Produced using a 3-D printer, it can mimic the texture of beef or chicken. The specialist in biomedicine and tissue engineering has been working for 10 years on bioprinting different synthetic

Romolo Tavani/Shutterstock.com

Green Surfing

Aqua Breakthrough

urfin/Shutterstock.com

global briefs

Gino Santa Maria/Shutterstock.com

Matej Kastelic/Shutterstock.com

Norwegian Nudge

Countries Learn from Recycling Strategy

In Norway, up to 97 percent of the country’s plastic bottles are recycled, and other countries are taking note. The government’s environmental taxes reward companies that are eco-friendly. If a company recycles more than 95 percent of its plastic, then its tax is dropped. Customers pay a deposit on each bottled product they buy. To get back their money, they must return their used bottles to one of the 3,700 machines found in the country’s supermarkets and convenience stores. The Ellen MacArthur Foundation estimates that if current global trends continue, plastic trash in the ocean will outweigh fish by 2050.

Revamping Recycling China Forces U.S. Cities to Change Specs

China, one of the world’s main importers of recyclable waste, is rejecting shipments that are more than 0.5 percent impure, so loads contaminated by a greasy pizza box, disposable coffee cups and the odd plastic bag could end up in the local landfill instead. Most single-use cups, for instance, are lined with a fine film of polyethylene, which makes the cups liquid-proof, but also difficult and expensive to reprocess. Most waste management facilities will treat the cups as trash. Since China banned impure plastics, many U.S. municipalities no longer accept plastics numbered 3 to 7, which can include yogurt cups, butter tubs and vegetable oil bottles. Another contamination culprit is food residue. Washing out food scraps from recyclables can be just as important as putting the appropriate item in the recycling bin.

Action Alert

Banish Toxic Air in Plane Cabins

Flying safety is more than making it to our destination; it’s about the air we have to breathe while in the skies. Toxic fume events can occur when air, contaminated by engine exhaust, fuel fumes, de-icing fluids and/or ozone, enters the aircraft cabin through the jet engine intake. Exposure to even low levels of these contaminants can incapacitate passengers and crew, and long-term exposure could lead to debilitating health issues. In April, U.S. Representative John Garamendi (D-CA) and U.S. Senator Richard Blumenthal (D-CT) introduced the Cabin Air Safety Act (H.R. 2208) to protect commercial airline passengers and crew from toxic cabin air. Follow its progress at GovTrack.US. The bill would require training on toxic fumes for all pilots, crew members and flight attendants; make sure the Federal Aviation Administration maintains a record of all reports of and conducts investigations into all toxic fume occurrences; and direct the airline industry to install detectors in the air supply system of planes to locate sources of contamination. Contact a congressional representative, listed on GovTrack. US, to support the bill.

Hopper Stopper

Endangered Frogs Keep Millions of Acres as Habitat

A federal court has dismissed a lawsuit challenging the protected status of 1.8 million acres of critical California mountain habitat for the Sierra Nevada yellow-legged frogs and the mountain yellow-legged frogs, species that have declined by 90 percent, and Yosemite toads. In 2017, a year after the U.S. Fish and Wildlife Service designated the land as protected under the Endangered Species Act, the California Cattlemen’s Association challenged the decision. U.S. District Court Judge Trevor McFadden stated the group had failed to establish that any of its members suffered injury from the designation. JUNE 2019

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inspiration

FATHERHOOD’S PAIN AND GLORY

We Must Face Our Own Story First

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by Chris Bruno

have worked in the corporate world, served as a missionary in the Middle East during 9/11 and the Iraq War, been assaulted with a knife, launched a small business and a nonprofit and suffered deep loss at the early deaths of dear friends, but nothing has terrified or paralyzed me more than fathering my own son. It has demanded me to first face my own fatherstory with an intensity and intentionality I would rather flee than engage. My parents more than adequately provided for my physical needs. I had friends, lived in the suburbs and even had a horse. From the outside looking in, I had nothing to complain about. Any time the haunting ache of father-hunger emerged from my soul, I quickly squelched it, telling myself to simply move on. It is the story of most men in my generation. I continued to live as if all was well until I married and had a son of my own. I was now a father, and the weight of this title sent my soul into a tailspin. What is father? Who am I as father? What does it mean to father? And finally, with the force of a left upper jab to the jaw: How was I fathered? I realized that to father him, I, myself, still needed to be fathered.

In my conversations with men about their father-stories, the most frequent sentence I hear is, “My dad did okay. He did the best he could.” But no child wants an “okay” dad. Every child longs for a dad to know, see, pursue, hope, envision, create and bless. Franciscan friar and author Richard Rohr states, “If we do not transform our pain, we will transmit it in some form.” Untransformed pain from our father, whether from his absence, vacancy or violence, will inevitably be transmitted to our children. I can only take my son as far as I myself have gone. Our sons were born into an already existing story—our story—and for them to know who they are, we need to know who we are, in all of our glory and pain. From this place of freedom, we can usher our sons into a manhood we can come to know together. Reprinted with permission from Chris Bruno, the director of the Restoration Counseling Center of Northern Colorado and the president of the Restoration Project. He is the author of Man Maker Project: Boys are Born, Men are Made.

JUNIO 2019

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healthy kids

The Minimalist Family

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Trading Clutter for Calm

by Meredith Montgomery

hen Denaye Barahona, of New York City, became a parent, she felt compelled to buy everything for her son. “We are inundated as a culture with so many products for our kids that it’s hard to differentiate what we need; it really wears us down,” she says. While working on her Ph.D. in child development, Barahona discovered—both in research and personal experience—that kids actually thrive with less stuff. And so she began her journey toward minimalism by purging toys and clothes, eventually founding SimpleFamilies.com. Cary Fortin and Kyle Quilici, of San Francisco, believe time is better spent experiencing life with people than managing, organizing, cleaning and buying things. Their book New Minimalism: Decluttering and Design for Sustainable, Intentional Living is a call to adopt a more mindful life. Fortin says, “You decide first what you value, how you want to spend your days, how you want to feel, and then reflect these values in your physical space.” “Minimalism is not about living in a tiny home and never owning more than

100 things; it’s about figuring out what brings value and purpose to your life and letting go of the rest,” says Atlanta’s Zoë Kim, author of Minimalism for Families: Practical Minimalist Living Strategies to Simplify Your Home and Life.

The Benefits

Time is precious, especially for parents. More free time is gained when a toy collection is significantly reduced, but other benefits result, as well. A 2018 University of Toledo study published in Infant Behavior and Development suggests toddlers engage in more focused and creative play when faced with fewer choices. “Kids who previously tore through bins or who didn’t care about their belongings immediately begin engaging with toys more appropriately and for longer periods of time,” says Barahona, the author of Simple Happy Parenting: The Secret of Less for Calmer Parents and Happier Kids. Research also indicates that our limited stores of willpower are depleted more quickly when we are flooded with

decisions. “When you “stuff ” wastes time and Because kids are have less stuff in a room so much more easily energy, she says. “We’ve all and less choices to make, lost our keys when we’re stimulated, they your mental state actually already running late and feel the impact of a then suddenly we’re yelling improves—you have more clarity and can focus chaotic room even at our kids. Simplifying better,” she says. “Because so we can prevent these more than adults. kids are so much more scenarios positively ~Denaye Barahona easily stimulated, they feel impacts our mood and our the impact of a chaotic ability to be present with room even more than adults.” our kids.” Minimalism also arms children with Although the decluttering process self-reflection tools and introduces them starts with the parents, children should to the process of letting go and donating. be involved as much as possible, and in a “They learn to ask ‘Am I enjoying this? positive light. “Kids don’t like cleaning up, Could I repurpose it?’ while understanding but with ongoing conversations and small that some things we can mend and enjoy consistent shifts, children see how less for long periods of time, and other things stuff can lead to more time for enjoyable we outgrow—which we can then give away,” activities,” says Kim. says Fortin. Minimalist strategies can be applied across many realms of life, such as scaling Where to Start back the family calendar and hovering Experts agree that in family households, less as a parent. “Family life always seems the shift toward minimalism should begin to speed up, but we can break the cycle with the adults. “It gives them time to of busy by scheduling blank time. Being understand how the process feels and intentional with time goes hand-in-hand models the behavior for their children,” says with minimalism,” says Quilici. Fortin. To stay inspired, find social media Barahona streamlines her home by pages and websites to follow for ideas. focusing on active spaces. “Active items “You’re going to hit roadblocks, so it’s are the things you use regularly, such as important to surround yourself with your two favorite pairs of jeans—not the inspiration,” Kim says. “Now that I’ve let 13 pairs you rarely wear.” When active go of the lifestyle I thought I needed, it’s and storage items accumulate in the same nice to have less, but it’s even better to want space, the need to sort through extra less.”

JULY

Coming Next Month

Gut Health

Plus: Urban & Suburban Agriculture

LOCAL FOOD ISSUE

How to Keep the Clutter Out Set Physical Boundaries

Establish rules for what can be stored, where and how much. Childhood keepsakes, artwork, craft supplies and school papers can accumulate quickly. Limit how much can be kept by designating a box for toys or a wall to display art. Digital photos allow the memories to be kept without taking up physical space.

Create a ‘Why’ Statement

Determine how we want to feel in a space, document it and refer to it for inspiration and guidance, especially when feeling frustrated or lost.

Practice ‘One In, One Out’

Every time a new item enters the home, an old item needs to leave.

Buy Better Toys

The right toys invite kids to play more creatively over many years. Character toys may invoke more initial joy and giddiness, but a great block set will manifest longer-lasting value for kids.

To advertise or participate in our next issue, call

787 286 8888 JUNE 2019

JULY

natural pet

Coming Next Month

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Urban & Suburban Agriculture Plus: Gut Health

LOCAL FOOD ISSUE

NONTOXIC LAWN CARE Protecting Pets and the Planet by Marlaina Donato

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787-297-8818 22

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armer weather Anything that goes on bees and other pollinators has arrived, your lawn goes into are also succumbing to and so begins the toxic chemicals at an your pet’s body. many homeowners’ annual alarming rate. quest for a well-nourished, ~Michele Yasson, DVM weed-free lawn. However, Pets at Risk the grass isn’t always greener—or healthier— Chemicals routinely used in lawn care are using conventional approaches. especially problematic for the family dog Turf grass covers up to 50 million or cat. “Animals are close to the ground, acres of American land, and according to and their feet touch the ground, so every substance you choose to allow in your the U.S. Environmental Protection Agency, home and yard will affect them,” says about 60 million pounds of synthetic Ashley Geoghegan, DVM, of VetNaturally, pesticides are used each year in yards and in Mandeville, Louisiana. gardens, in addition to tens of millions A study conducted by the more pounds applied in parks, schoolyards Department of Veterinary Clinical Sciences and other public spaces. Americans spend billions of dollars at Purdue University concludes that growing and maintaining manicured common lawn chemicals like glyphosate, lawns resulting in a high price for pets, 2, 4-D and permethrin are linked to canine people and wildlife. Nitrogen from bladder cancer. A six-year study by the fertilizers seeps into surface water and Foster Hospital for Small Animals at the groundwater, contaminating wells Tufts University Cummings School of Veterinary Medicine reveals that exposure and spawning harmful algae blooms; to professionally applied lawn pesticides pesticides kill off more than 70 million and herbicides increased the risk for canine birds each year in the U.S. alone; and malignant lymphoma by 70 percent.

In pets, chronic or sub-chronic exposure to conventional lawncare chemicals manifests as eye damage and thyroid, urinary and reproductive conditions. Feline gastrointestinal distress is also a consequence, and even indoor cats are at risk from contaminants brought into the home. “Anything that goes on your lawn goes into your pet’s body. Pets walk through it, roll in it and then groom themselves,” says Michele Yasson, DVM, of Holistic Veterinary Services, in St. Augustine, Florida. “Max, one of my canine patients, developed acute, life-threatening pancreatitis just hours after his yard had been treated by a commercial lawncare service.”

4 Increase frequency of pet baths during spring and fall, when chemical application is highest. 4 Eliminate accumulation of water on lawns where pets might drink. 4 Leash pets during walks to keep them away from treated areas. 4 Wipe paws with a damp cloth after being outside. After weighing alternatives, dog trainer Rebecca Porter, owner of Rosy

Dogs, in Stoughton, Wisconsin, settled on prescribed burns, mowing and hand removal of invasive plants. “It works, and now my dog gallops safely through the waist-high grasslands. As for my yard, I enjoy the volunteer plants. It’s a decision all landowners can make.” Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

Go Natural for Lush Lawns

Opting for a toxin-free lawn helps grass roots to anchor deeply into the earth, making them less likely to fall victim to weeds, disease and drought. An organic lawn has beneficial microbes; helpful insects like ladybugs and lacewings thrive, while pesty insects decline. Instead of chemical fertilizers and “natural” alternatives like borax, vinegar, garlic, essential oils and cocoa mulch, which can also be toxic to pets, try using grass clippings, seaweed, corn gluten meal, singleingredient bone meal, diatomaceous earth or Bacillus thuringiensis (BT); all are better options. Redefining beauty and working with nature can also have a positive impact. “Set a goal to gradually reduce the area of your yard devoted to grass, and begin to establish plants like butterfly bush or bee balm that support pollinators such as bees,” recommends Sandy Long, of Greeley, Pennsylvania, a knowledgeable pet parent and executive director of the nonprofit environmental education organization SEEDS (Sustainable Energy Education and Development Support).

Simple Precautions

Simple precautions like removing shoes before entering the house, storing lawn products out of reach of pets and avoiding conventionally treated areas for at least 48 hours after application are paramount. Also: 4 Close windows during application. JUNE 2019

Mushrooms are pretty spectacular. All edible species benefit the immune system and together, support just about every system in the human body. ~Stepfanie Romine Lion’s mane is one variety known to protect cognitive health; it stimulates nerve growth factor, a protein that promotes healthy brain cells. “Lion’s mane is a cognitive enhancer, and it helps creativity, motivation and memory, as well as brain function,” Romine says.

Ancient Health Aids

MEDICINAL MUSHROOMS Beyond Buttons and Portabellas

by April Thompson

handful of mushrooms a day just might keep the doctor at bay, according to a mounting body of research providing powerful evidence of the fungal kingdom’s abilities to promote health and fight disease. “Mushrooms are pretty spectacular. All edible species benefit the immune system and together, support just about every system in the human body,” says Stepfanie Romine, an Asheville, North Carolina, health coach and author of Cooking With Healing Mushrooms: 150 Delicious Adaptogen-Rich Recipes that Boost Immunity, Reduce Inflammation and Promote Whole Body Health. When Robert Beelman started doing nutritional research on mushrooms 20 years ago, they were touted for what they didn’t have: fat, calories, sugar, gluten and cholesterol. “Today, we can talk about all the good things they contain: fiber, protein, vitamins, minerals, antioxidants and other important micronutrients,” says the director of the Center for Plant and Mushroom Foods for Health at Penn State University. Beelman’s research has focused on several micronutrients that are bountiful in mushrooms, including the amino acid ergothioneine, an antioxidant not found in significant amounts in any other plant-based food source. Ergothioneine levels decrease with age, and larger drops are associated with cognitive impairment, he says. Several large epidemiological studies in Japan and Singapore have significantly correlated higher mushroom consumption with decreased rates of dementia. Countries where residents eat larger amounts of mushrooms also enjoy a higher average life expectancy, even after controlling for other variables, says Beelman. 24

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Cordyceps and reishi mushrooms are also adaptogens—botanicals used for centuries in Asian medicine to help the body adapt to stresses, regulate bodily functions and support the immune and adrenal systems, according to Romine. Turkey tail is one such medicinal mushroom, a longtime treatment for cancer and other diseases in Asia. The tree-based fungus contains polysaccharide-K (PSK), that is believed to inhibit cancer cell growth and repair immune cell damage after chemotherapy. “Medicinal mushrooms have been approved adjuncts to standard cancer treatments in Japan and China for more than 30 years and have an extensive clinical history of safe use”, either alone or combined with radiation or chemotherapy, according to a literature review published by the National Institutes of Health National Cancer Institute. Oyster mushrooms, another fungal superstar, contain cholesterol-lowering lovastatin, plentiful B vitamins and up to 30 percent protein, according to Paul Stamets, one of the world’s leading mushroom authorities. Oysters are also the most easily digestible mushroom, according to mycologist and herbalist Christopher Hobbs, author of Medicinal Mushrooms: An Exploration of Tradition, Healing & Culture. Hobbs’ 2017 article in HerbalGram, the peer-reviewed journal of the American Botanical Council, cites 122 different studies supporting the safety and efficacy of medicinal mushrooms such as oysters.

More Than a Pizza Topping There are myriad creative ways to incorporate mushrooms into a diet, says Romine, who recommends aiming for a half-cup daily cooked serving. “Mushrooms are nature’s sponges, and will take on the flavor of any sauce, so start simply and add sauces sparingly.” She suggests sautéing mushrooms with a neutral oil, then adding wine or sherry and finishing with fresh herbs. Cooking with wine can help unlock the beneficial compounds the fungi contain, says Romine. Fresh or dried culinary mushrooms like oysters, shiitakes or maitakes can also be great additions to morning meals like savory oatmeal or tofu scrambles. Powdered mushroom extracts, available online or in health stores, are an easy way to infuse meals with fungi’s beneficial properties. They mix well into everything from raw desserts and baked goods to teas and smoothies. Whole mushrooms that are tough, like reishi and chaga,

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conscious eating

photo by Alexa Bonsey Photography Rebecca Fondren Photo/Shutterstock.com

can be boiled to extract the healthful elements and consumed as a tea or used for soup broth. Romine says raw mushrooms are not as flavorful, digestible or nutritional as cooked. While a mushroom-rich diet can help protect and promote health, Romine cautions that they are not a cure-all or a substitute for a healthy lifestyle. To address specific health concerns, she recommends working with a dietician or clinical herbalist to develop appropriate and effective ways to incorporate mushrooms into a health regimen. April Thompson is a freelance writer in Washington, D.C. Contact her at AprilWrites. com.

Know Your Fungi Many beneficial mushrooms are available in the wild, and some exclusively so. Foraging for them can be rewarding, but proceed with caution; some edible mushrooms may have deadly lookalikes, so only forage with the help of a trained expert. Health food stores and online vendors are good sources of mushroom powders or extracts, which have a long shelf life. Look for a manufacturer of 100 percent organic mushroom extracts and supplements. Many farmers’ markets also carry specialty mushrooms like king oysters, lion’s mane or others not easily found in grocery stores. Not all mushrooms are created equal. Button mushrooms and others in the Agaricus family are lowest in micronutrients like ergothioneine, with porcinis in the Boletus family yielding the highest, according to Robert Beelman, director of the Center for Plant and Mushroom Foods for Health at Penn State University. Don’t expect magic from mushrooms, cautions author Stepfanie Romine; like most lifestyle changes or

Creamy Old Bay King Oyster ‘Scallops’

hen marinated in classic Old Bay Seasoning and sliced into hearty rounds, king oyster mushrooms are a pretty convincing stand-in for scallops— especially once they’ve been seared and braised. Corn furnishes a bit more heft, while artichokes lend their lightness and detoxifying properties. Yields: 4 servings

For the marinade

1 tsp kelp seasoning blend 2 tsp Old Bay Seasoning 2 Tbsp safflower oil or melted butter 1 Tbsp lemon juice 1 Tbsp apple cider vinegar ⅛ tsp pepper

For the “scallops”

2 (6-oz) packages king oyster mushrooms, sliced into ¾-inch rounds 1 Tbsp safflower oil 2 cloves garlic, minced 1 cup artichoke hearts 1 cup corn kernels (optional) ½ cup dry white wine 1 Tbsp butter 1 Tbsp heavy or cashew cream 1 Tbsp chopped flat-leaf parsley for garnish or prepared mashed potatoes or grits for serving Mix all marinade ingredients together in a container with a tight-fitting lid. Add the mushrooms, toss to combine and marinate for at least two hours. Remove the mushrooms and reserve the remaining marinade. Place a large skillet over medium-high heat. Add the oil, then sear the mushrooms on both sides, about two minutes per side, then add the remaining marinade, garlic, artichoke hearts and corn (if using it). Deglaze the pan with the wine, scraping

the bottom to loosen any brown bits. Reduce the heat to medium-low. Cover and cook for 10 minutes, until the sauce has thickened and the artichokes and corn are heated throughout. Editor’s note: To make an organic substitute for Old Bay Seasoning: 1 Tbsp paprika 1 Tbsp ground bay leaves ½ Tbsp sea salt 1 tsp black pepper ½ tsp red pepper flakes ½ tsp white pepper ½ tsp allspice Recipe used with permission from Cooking With Healing Mushrooms: 150 Delicious Adaptogen-Rich Recipes that Boost Immunity, Reduce Inflammation and

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. JUNIO 2019

Brain-Savers Smart Strategies for Preventing Dementia

by Melinda Hemmelgarn

ith 5.8 million Americans living with Alzheimer’s disease, there’s no shortage of advice on how to enhance, preserve and restore brain function. Judging from the assortment of brain training games and apps to the multitude of books promising ways to avoid or even reverse dementia, a growing number of aging Americans want to know the best strategies for preventing and treating cognitive decline and memory loss.

Prevention: A ‘No-Brainer’

As with any disease, prevention throughout the life cycle is key, but especially important for Alzheimer’s—the leading cause of dementia worldwide. 26

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According to the Alzheimer’s Association, the illness is considered a slowly progressive brain disease that begins well before symptoms emerge. Despite predictions that the number of afflicted Americans will reach nearly 14 million by 2050, there are no drug cures. David Perlmutter, M.D., a boardcertified neurologist based in Naples, Florida, and an editorial board member of the Journal of Alzheimer’s Disease, summarizes a recent study evaluating the effectiveness of currently available Alzheimer’s medications. “Not only were Alzheimer’s patients who were taking these drugs not gaining any benefit, but their rate of cognitive decline was worsened when they were on the Alzheimer’s

medications,” thus making lifestyle risk reduction even more critical. Dale Bredesen, M.D., a professor in the UCLA Department of Neurology and author of The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive Decline, has studied the disease’s neurobiology for decades. He believes drug therapies have failed because scientists neglected to focus on why individuals develop the disease in the first place. He emphasizes, “Alzheimer’s is not a single disease,” even if the symptoms appear to be the same. Bredesen says it’s the result of the brain trying to protect itself from multiple metabolic and toxic threats. Bredesen developed the ReCODE (reversal of cognitive decline) protocol, an ambitious, comprehensive and personalized therapeutic program that includes genetic, cognitive and blood testing, plus supplements and lifestyle improvements, including stress reduction, improved sleep, diet and exercise. With the goal of identifying and treating the individual’s pathway to disease, ReCODE addresses fixing five key areas he believes form the underlying origins and progression of Alzheimer’s disease: insulin resistance; inflammation/infections; hormone, nutrient and nerve growth factors; toxins; and dysfunctional nerve synapses. The Lancet International Commission on Dementia Prevention, Intervention and Care also advocates multiple points of action. By addressing nine “potentially modifiable risk factors” throughout the lifespan, the commission says, “More than one-third of global dementia cases may be preventable.” These factors include maximizing education in early life; controlling hypertension, obesity and hearing loss in mid-life; and in later life, managing depression and diabetes, increasing physical activity and social contact, and not smoking.

Food as Medicine

Martha Clare Morris, Sc.D., a nutritional epidemiologist at the Rush University Medical Center, in Chicago, and author

of Diet for the MIND: The Latest Science on What to Eat to Prevent Alzheimer’s and Cognitive Decline, says, “Given that Alzheimer’s disease is known as an oxidative-inflammatory disease, there has to be a dietary influence.” From two decades of research involving more than 10,000 people, Morris developed the MIND diet, which stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay”. It’s a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, modified to include specific components from each that offer the most protection against dementia. Morris identifies 10 brain-healthy dietary components: leafy greens, vegetables, berries, whole grains, nuts, seafood, poultry, beans and legumes, olive oil, and one glass of wine per day; plus five unhealthy components to limit: sweets and pastries, red meats, fried and fast foods, whole-fat cheese and butter or margarine containing trans fat. Morris found those individuals that most closely followed the dietary recommendations lowered their risk for Alzheimer’s disease by as much as 53 percent, while those following the diet moderately well showed a reduction of about 35 percent. Morris acknowledges a number of

common aging-related, yet treatable, conditions that can cause “dementialike symptoms,” including low thyroid hormones and vitamin B12 deficiency. She also identifies specific brain-protective compounds including vitamins E, B12, folate and niacin, plus lutein, omega-3 fatty acids, beta carotene and flavonoids found in colorful fruits and vegetables, tea and nuts. She is currently testing the MIND diet, plus a mild calorie restriction on 600 individuals 65 to 84 years old living in Boston and Chicago; results are expected in 2021. The Alzheimer’s Association is also recruiting individuals for a new lifestyle intervention study. Aarti Batavia, a registered dietitian based in Ann Arbor, Michigan, and a certified practitioner of functional medicine trained in the ReCODE protocol, says, “Diets that are good for the heart are good for the brain.” But she also warns that many common medications such as statins, antihistamines, some antidepressants and proton pump inhibitors (that reduce stomach acid, which is required for absorbing vitamin B12) can increase the risk for dementia.

Smart Steps

As we continue to discover how genetics,

Learn More

n The Alzheimer’s Association diet study: Tinyurl.com/AlzheimerAssociationDiet n Beyond Pesticides: BeyondPesticides.org n Blue Zones: BlueZones.com n Brain Health Education and Research Institute: BrainHealthEducation.org n ConsumerLab.com: assesses effectiveness and safety of supplements conducive to brain health. n Glycemic index and load: Tinyurl.com/GlycemicIndexAndLoad n Integrative Environmental Medicine, edited by Aly Cohen, M.D., and Frederick vom Saal, Ph.D. n Food Sleuth Radio interviews: Tinyurl.com/Food-Sleuth-Radio Aarti Batavia: to be posted on Food Sleuth site this month Brenda Davis: Tinyurl.com/BrendaDavisInterview, Tinyurl.com/BrendaDavisOnFoodSleuth Brenda Davy: Tinyurl.com/BrendaDavyInterview Teresa Martin: Tinyurl.com/TeresaMartinInterview, Tinyurl.com/TeresaMartinAudio Martha Clare Morris: Tinyurl.com/MarthaClareMorrisInterview David Perlmutter: to be posted on Food Sleuth site this month Dorothy Sears: Tinyurl.com/DorothySearsInterview

About Wheat and Other Grains When considering whether to restrict or include grain in one’s diet, consider the following: n Individuals with celiac or non-celiac gluten sensitivity should avoid wheat and other gluten-containing grains such as barley and rye. n According to nutritional epidemiologist Martha Clare Morris, diets rich in high-fiber whole grains, including wheat, decrease inflammation and oxidative stress, and improve cognition. She says, “Diets higher in fiber are linked to lower rates of diabetes and heart disease,” both of which increase risk of dementia. n Author Brenda Davis’ “grain hierarchy” promotes whole, intact grains as key in controlling blood sugar. n Whole grains are high in vitamins E and B, which protect against cognitive decline. n Dr. David Perlmutter, who supports high-fiber diets, but advocates avoiding gluten, warns against shopping in the gluten-free aisle. Foods there might not have gluten, he says, but they’re going to “powerfully raise your blood sugar.” n Choose organic grains to avoid exposure to pesticide residues. JUNIO 2019

he risk for dementia. Brenda Davis, a registered dietitian in Vancouver, British Columbia, and author of The Kick Diabetes Cookbook: An Action Plan and Recipes for Defeating Diabetes, advises reducing the glycemic load of the diet by limiting refined carbohydrates and sugars, and eating a high-fiber, plantbased diet. Dorothy Sears, Ph.D., a member of the executive committee of the Center for Circadian Biology at the University of California, San Diego, says it’s not just what we eat that matters, but when. She discovered multiple metabolic benefits, including reduced blood sugar, with prolonged nightly fasting—13 hours between the last meal at night and the first meal in the morning. Brenda Davy, Ph.D., a registered dietitian and researcher at Virginia Tech, in Blacksburg, says hydration can influence blood sugar, weight and cognition, especially among middle-aged and older populations. She recommends drinking two cups of water prior to meals to moderate food intake.

Focus on ‘good’ fats: Olive oil,

nuts, avocados, and omega-3 fatty acids found in fatty, cold-water fish protect both the heart and brain. Michael Lewis, M.D., based in Potomac, Maryland, recommends an “omega-3 protocol” to help his patients recover from traumatic brain injury, which can

increase risk for dementia. Spice up your diet: Batavia recommends cooking with brainprotecting herbs and spices such as turmeric, cinnamon, thyme and rosemary, which can help reduce inflammation and risk for dementia.

Mind your gut: Western medicine

has historically separated the brain from the rest of the body. But research on the “gutbrain axis” shows there’s communication between our gut microbes and brain, plus direct links to neurodevelopmental disorders and dementia. “What goes on in the gut influences every manner of activity within the brain: the health of the brain, the functionality of the brain, the brain’s resistance to disease process and even mood,” says Perlmutter. Both Perlmutter and Teresa Martin, a registered dietitian in Bend, Oregon, emphasize the importance of high-fiber plant foods that gut microbes need to produce beneficial, short-chain fatty acids to protect against inflammation, insulin resistance and “leaky gut”.

Prioritize sleep: All brain (and gut)

experts recommend adequate sleep— seven to eight hours each night—to restore body and mind.

Exercise: Both Morris and

Perlmutter recommend aerobic activities in particular, like walking,

swimming and cycling, to improve blood circulation to the brain and increase the production of a hormone called brainderived neurotrophic factor, which is responsible for stimulating neuron growth and protecting against cognitive decline.

Avoid environmental toxins:

Exposure to pesticides, pollutants and heavy metals such as lead, mercury and arsenic can increase the risk of neurodegenerative disorders, including Alzheimer’s and Parkinson’s. Choosing organic food both reduces exposure to toxins and protects water quality and farmworker health. Virginia Rauh, Ph.D., deputy director of the Columbia Center for Children’s Environmental Health, in New York City, spoke at the National Pesticide Forum in Manhattan in April. She explains that of the 5,000 new chemicals introduced each year, “at least 25 percent are neurotoxic,” and even very low-level exposure can harm children’s neurodevelopment.

Socialize: In studies of “Blue Zone” populations that enjoy longevity with low rates of dementia, social engagement appears to be the secret sauce for quality of life. Melinda Hemmelgarn, the “Food Sleuth”, is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her

Protecting and Nourishing Gut Microbiota

Dietitian Teresa Martin suggests:

n Strive to eat a wide variety of plant species and at least 30 grams of fiber every day (some cooked and some raw). n Limit “microbial assassins”, including refined carbohydrates and added sugar (no more than 25 grams or six teaspoons of added sugar per day); sugar substitutes; food additives such as polysorbate-80 and carboxymethylcellulose; smoking and vaping; chronic stress; antimicrobial soaps and sanitizers; antibiotics; proton pump inhibitors; high-fat diets; and processed meats. n Move every day for at least 30 minutes; don’t sit for more than 30 minutes and get outside. n Relax with yoga, meditation or mindfulness. n Sleep seven to eight hours each night. 28

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JUNIO 2019

Confronting Cancer

healing ways

Nature’s Toolbox The Key to Prostate Health

by Melanie Laporte

he prostate is about the size of a walnut, yet this tiny gland can be the source of major problems for many men. Most potential health risks are preventable and treatable with proper diet, lifestyle changes—and a new array of natural approaches. Holistic and integrative practitioners are looking beyond traditional supplements like saw palmetto, lycopene, pygeum and green tea extract to treat common conditions such as enlargement of the prostate or benign prostatic hyperplasia (BPH), which can develop as

Puerto Rico

men grow older. Rob Raponi, a naturopathic doctor in Vaughan, Ontario, sees men struggling with nocturia, an effect of BPH that wakes them during the night with the urge to urinate. “It interrupts your sleep, which accumulates and starts to interrupt your day,” says Raponi, who uses zinc-rich ground flax and pumpkin seeds to ease BPH urinary symptoms and inflammation. He’s also achieving positive results by utilizing combinations of rye grass pollen extract. He says, “It seems to work wonders.”

According to the American Cancer Society, about one in nine men will be diagnosed with prostate cancer, the second-leading cause of male deaths in U.S. However, it’s also one of the most preventable cancers. “The key is to make our body inhospitable to mutating cells which could form cancer that ultimately threatens your life,” says Lorenzo Cohen, Ph.D., director of the Integrative Medicine Program at The University of Texas MD Anderson Cancer Center, in Houston. Part of the answer may lie in the human gut, which makes diet central to addressing prostate issues. According to a recent review of research published in Prostate Cancer and Prostatic Diseases, the microbiome—a community of microbes that supports digestion and the immune system—may influence prostate inflammation and the development of prostate cancer. “The microbiome’s ability to affect systemic hormone levels may also be important, particularly in a disease such as prostate cancer that is dually affected by estrogen and androgen levels,” it concludes.

The Nutritional Factor

“A plant-centered diet with low-glycemicload foods feeds your microbiome, which is at its healthiest and will thrive when it’s fed healthy soluble fibers provided exclusively from the plant world,” says Cohen, the author of Anticancer Living: Transform Your Life and Health with the Mix of Six.

Antioxidants and plant nutrients counterbalance oxidative stress and damage, adds Cohen. “Cruciferous and bracken vegetables—raw kale, broccoli, Swiss chard, dark leafy greens and soy— invigorate the prostate. Also, a couple of Brazil nuts per day give a healthy dose of selenium to decrease risk factors.” Jim Occhiogrosso, a Fort Myers, Florida-based natural health practitioner and author of Your Prostate, Your Libido, Your Life, notes that most incidences of prostate cancer are slow growing and not aggressive. “One of my first clients was in his early 80s, was diagnosed with prostate cancer, and treated it with only herbs. Fifteen years later, in his mid-90s, he still has prostate cancer. He’s still doing fine and getting around, albeit slowly.” Occhiogrosso says he uses herbal mixtures of saw palmetto, “which is a good supplement for beefing up the immune system—also solar berry, mushroom extracts, vitamin C and full-fraction vitamin E.” Mark Stengler, a naturopathic doctor and co-author of Outside The Box Cancer Therapies: Alternative Therapies That Treat and Prevent Cancer, recommends a blend of five grams of modified citrus pectin, 200 milligrams of reishi mushroom and 1,000 milligrams of green tea extract taken two to three times per day, plus vitamin D. The five-year survival rate for men diagnosed with prostate cancer is about 98 percent, and it’s been rising for the last few years. Early diagnosis is critical, says Raponi. “If you stop prostate cancer when it’s still in stage one or early on, the fiveyear survival rate is 100 percent, but if it’s later on, it starts to drop into the 70s.” The same measures employed to prevent prostate issues—whole foods, natural herbs and regular exercise—should still be pursued, but more aggressively if cancer should develop. “The intensity becomes more salient after diagnosis,” says Cohen, “but we don’t need a diagnosis to up our game with healthy living.”

INFINITOO SERVICES

Servicios Profesionales de Astrología y Feng Shui La Dra. Ivonne Lassalle es Practicante de Astrología Védica, Astrología China y Certificada en Feng Shui. Utiliza estas disciplinas metafísicas y espirituales para ayudarte a entender y mejorar tu proceso de vida:

Astrología Védica Karmas pasados, análisis de profesión, amor y prosperidad Feng Shui Armonizar y/o vender residencias y negocios Astrología China Personal Descubre los colores y elementos que activan tu suerte Búscanos en Facebook:Lectura Infinitoofengshui. Intuitiva delLlama Tarot al 787-405-7745

Visita nuestro website: fengshuitarot.com

Melanie Laporte is a licensed massage therapist and health writer based in Austin, Texas. JUNIO 2019

plant medicine

Cannabis + Fitness: Lo Que Debes Saber

ea cual sea el deporte que practiques o la membresía del gym que tengas, la verdad es que en cualquier momento nos podemos lesionar. Por esta razón, es importante que tengamos soluciones sencillas que nos ayuden a recuperarnos rápidamente. Y claro, con la menor cantidad de efectos secundarios posibles. El pasado abril, el Departamento de Psicología y Neurociencia de la Universidad de Colorado realizó un estudio en el que se investigaron los beneficios del cannabis antes, durante y después de entrenar. Entre sus hallazgos, concluyeron que un 50% de consumidores reportaron que el cannabis los motivaba a ejercitarse más, cumpliendo con 43 minutos adicionales de entrenamiento en comparación a los participantes que prefirieron no consumirlo. Pero más allá de motivarlos, también reportaron que el cannabis había elevado sus niveles de resistencia y recuperación. El cannabis medicinal podría ayudar a aliviar todo tipo de lesión, dependiendo de la actividad y el atleta, pero las más comunes incluyen músculos inflamados o resentidos, fracturas, articulaciones dislocadas y traumas recurrentes. Todo esto sin mencionar que el cannabis medicinal también podría ayudar a establecer y mantener la homeostasis en el cuerpo para aliviar otros malestares o padecimientos. En tumedicina, proveemos una multiplicidad de productos que, a su vez, ofrecen una variedad de métodos de consumo. Y entreCalidad estos,esestán las jeringuillas, disponibles poder hacer lo que amas. en formulaciones Día, Original y Noche. Compuestas tanto de CDB como THC, se más calidad, suministran de manera oral o en el alimento, haciéndolas un tipo de consumo mucho más más fácil para todos que, además, podría ayudar con vida. la relajación muscular luego de cualquier otra actividad física. Para un alivio fácil, práctico y seguro, puedes visitar tu dispensario de predilección y orientarte sobre las jeringuillas de tumedicina. También puedes acceder a tumedicina.com para más información acerca de nuestros productos y distintos métodos de consumo.

Puerto Rico

dispensaries Green Growers

Garden Hills Plaza, Guaynabo Carr 172 Cidra t. 787-520-7100 greengrowerspr.com Anuncio en p. 15

New Era

Carr. #3 Km 82.3 Humacao t. 787-981-8765 cannabisprnewera.com Anuncio en p. 2

The Health Tea Pot

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The Wellness Cannabis Center

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products Tu Medicina

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Cultivana

787.998.4157 Primera agencia de publicidad y mercadeo digital dirigida al Cannabis Medicinal en Puerto Rico

COMMUNITY resource guide ASTROLOGíA DRA. IVONNE LASSALLE

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TEL 787-600-1291 / 939-276-0705 somayahealing@gmail.com somahealingelements.com Desbalances, ansiedad, cansancio, hipertensión, insomnio, diabetes, problemas de circulación, memoria, piel, traumas. Crecimiento Espiritual. Descubre la Astrología Médica y la aplicación del sistema médico milenario, la Ayurveda.

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Marginal 805-Round Hill, Trujillo Alto TEL 787-593-9917 / 787-998-9843 parameshvari@hotmail.com Lectura del Tarot Astrológico, Consultas Astrológicas, Talleres por Niveles, Sinastrías, Remedios, Regresión e Hipnosis Clínica, Magnified Healing, Reiki (Usui, Karuna y Llama Violeta). 18 años de experiencia.

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TEL 939-274-2219 Email reiki luz.pr@gmail.com En persona o por teléfono. Consulta Integral. Servicios de Tarot y/o Registros Akáshicos. Dos herramientas poderosas para ayudarte a trabajar contus procesos de vida.

DENTISTA DR. PEDRO RODRÍGUEZ SOLA

TEL 787-273-6810 prsdent@prw.net Facebook drpedrorodriguezsola Odontología general holistica/biologica para toda la familia. Tratamientos sin dolor con equipo de láser Waterlase MD. Eliminación de metales tóxicos con protocolos de protección. Restauraciones en resinas sin biosfenol, porcelana y Zirconia. Evaluación de cáncer oral con equipos Velscope y OralID. Blanqueamiento dental y odontologia estética con coronas y puentes sin metal.

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HIPNOSIS ARMONIUM - HÉCTOR TOTTI

Diplomado en Hipnosis TEL 787-764-2209 / 787-510-1729 armoniumpr.com Regresiones, estrés, desmotivación, timidez, hablar en público, procrastinación, miedos, aversiones, reválidas, falta de energía, mejoramiento académico y deportivo, tabaquismo, concentración, desarrollo espiritual, control de peso y otros. Actúa ahora... La hipnosis es para ti.

HIPNOTERAPIA CENTRO DE HIPNOTERAPIA Y BIENESTAR DE PR

Dra. Lymari Díaz Meléndez/John Paul Ayala Hipnoterapeutas profesionales certificados por la International Association of Counselors and Therapist (IACT) TEL 787-224-0333 Facebook/hipnosispr / hipnosispr.com Manejo de ansiedad, bajar de peso, dejar de fumar, concentración, habilidades deportivas, hypnobirthing,

JUNE 2019

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CENTRO NEUROMUSCULAR DEL CARIBE

Fred Hernández Ave. San Patricio #832 San Juan 787-774-8383 El centro más completo de terapias coporales en Puerto Rico y el Caribe: Ofrecemos diversas terapias para aliviar su dolor: Terapia de Integración Neuromuscular, craneosacral y drenaje linfático.

PEDIATRÍA

MEDICINA FUNCIONAL INTEGRATIVA

DRA. MARIA E. CARRASCAL

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DR.BRYAN MILLER

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NATUROPATÍA CENTRO GUAYNABO

NATURISTA

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RUVVA MILIAN, NL, CNC

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Alpha Institute of Preventive Care Ave. Muñoz Marín N-8 Caguas. TEL 787-286-2470 I 787-596-2470 Manejo integrativo de cáncer. Manejo del dolor. Homeopatía. Optimización bioquímica. Reemplazo de Hormonas Bioidénticas. Medicina Ortomolecular. Terapia de gemas Sueros intravenosos de vitaminas. Pruebas de Bienestar Celular. Tasa de Variabilidad Cardíaca.

Puerto Rico

Dhanuantari TEL. 787-736-4555 ruvvanat24@hotmail.com Evaluación Naturopática, Medicina Ayurvédica y China, Homeopatía, análisis de Metales Pesados, Iridiología Holística, Herbología, Shirodara, Niños con ADD y Autismo. Consultoría Nutricional. Atendemos niños y adultos. Clases de yoga y meditación.

ORTOKERATOLOGÍA MANATI VISUAL Manatí, 787-854-

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PRODUCTOS NATURALES JABONES | COSMÉTICA NATURAL

Frances Mojica Ave. 167, Bayamón TEL. 787-740-3116 Facebook/jabonespr.net Materiales y Talleres de Saponificación frío y en calor, Velas, Lociones, Aromaterapia, Mascarillas y mucho más. Abiertos de lunes a sábado 9:00AM 4:00PM.

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FRESHMART

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NATUCENTRO

Sultana, Mayagüez 787-834-1588 Mayagüez Centro 787-832-3911 Su centro de productos naturales en el área oeste. Todo lo que necesita para una vida saludable y natural. Anuncio en p. 22

NATUROPATHIC MARKET

Salida 21PR-52, Caguas. 787-286-0707

VEGA BAJA HEALTH FOOD

Vega Baja, 787-858-1556 / 654-9172 Anuncio en p. 22

PSICOLOGÍA ILEANA GARCÍA DEL VALLE, PHD.

Psicóloga e Hipnoterapeuta TEL. 787-717-3122 Psicoterapia niños, adolescentes y adultos. Hipnoterapia utilizando “Modelo de Dr. Hamer” para el manejo de conflictos psicosomáticos. Hipnosis para el manejo de ansiedad, depresión, concentración, adicciones, crecimiento personal.

PSICOLOGÍA TRANSPERSONAL DRA. NIEVES STEWART

Ave. Ponce de León 623 #201 Hato Rey TEL 787-763-8360 nievesstewart@gmail.com Psicóloga Clínica con Enfoque Metafísico. Realiza Iniciaciones Reiki y Magnified Healing. Dicta conferencias y talleres para grupos y organizaciones m e n s u a l m e n t e . Regresiones y proyecciones espirituales y psicológicas. Atención individual y consejería a parejas.

QUIROPRÁCTICOS

QUIROPRÁCTICOS DRA. SANDRA M. CANDELARIO

Clínica Quiropráctica Familiar Main Street A-6, Urb. Loiza Valley, Canóvanas TEL. 787-876-3372 Con 27 años de experiencia, ayudándole a mejorar su salud de forma natural. Atendemos por cita previa, y utilizamos diversas técnicas de ajuste quiropráctico de acuerdo a su condición y para su conveniencia. Toda la familia se puede beneficiar de los ajustes quiropráctico, no espere por complicaciones.

REEMPLAZO HORMONAL XANOGENE. San Juan, 787-533-0021

Anuncio en p. 17

Reiki Master TEL 323.449.7346 gualbertodeltoro@hotmail.com Sanación a través de la imposición de manos. Se trabaja a nivel físico, mental, emocional y espiritual. A domicilio.

SPA BELANOVA ADELGAZAMIENTO & ESTÉTICA

111 Carr # 2 Suite 202, Guaynabo TEL. 787-786-6500 belanovapr.com FB / Instagram Prestigiosa entidad estética especializada en el área de reductivos, faciales, fotorejuvenecimiento, acné, pigmentación, estrías con láser, depilación permanente con láser. Anuncio en p 3

AESTHETIC

Ave. Andalucía 430, San Juan TEL. 787-753-1275 FB: San Francisco Aesthetic Institute Thermage FLX, Botox, Juvederm, Voluma, Clear & Brilliant, Epilight, Vasculight, Foto Facial, Silhouette y más bajo supervisión de la Dra. Neyla Roldán Coss. Anuncio en p. 7

SPA SKIN PROFFESIONALS

Bayamón, 787-786-7290 Anuncio en p. 26

THE SPA CORPORACION ESTETICA San Juan, 787-728-1603

Anuncio en p. 25

RENOVE Hato Rey 787-945-9090 Anuncio en p 27

ACUPETS

LCDO. GUALBERTO DEL TORO COLBERG

SAN FRANCISCO INSTITUTE

LIC. JOAN P. GOIKOETXEA

La Casita del Alfarero Instituto Vasco-Europeo de Medicina Natural, Hato Rey TEL 787-604-4431 casitadelalfarero@gmail.com El 80% del sistema inmunológico se encuentra en el intestino, es aquí donde comienza la Salud. Ofrecemos colónicos, desintoxicaciones e implantes para revertir diverticulos, secar polipos externos, tratar estreñimiento crónico, colon irritable, alergias, enfermedades cutáneas crónicas, protocolos de cáncer, FLU, candidiasis, Chikungunya, Zika, otros viruses y parásitos. Pacientes tratados pueden dar testimonio de los resultados tan beneficiosos.

VETERINARIO HOLISTICO

REIKI

DR. LUIS B. RIVERA NAZARIO

La Torre de Plaza Las Américas, Suite 805 TEL 787-294-2600 info@quiroplaza.com centroquiropracticoplaza.com Tratamiento quiropráctico desde niños hasta edad avanzada. Rayos X, Terapia Láser, Estudios Computadorizados de la Espina, Plantillas Ortopédicas, Fisioterapia. Múltiples técnicas de tratamiento quiropráctico de acuerdo a su condición. Certificado por el National Board of Chiropractic Examiners. Se aceptan planes médicos.

TERAPIA DE COLON

Guaynabo, 787-690-3905 Anuncio en p. 18

YOGA ASOCIACIÓN DE YOGA SIVANANDA DE PUERTO RICO

274 Eleonor Roosevelt, Hato Rey TEL 787-593-9917 / 787-998-9843 sivanandayogapr@gmail.com sivananda.org Ofrecemos Hatha Yoga por niveles, yoga privadas, seniors, cursos principiantes, i n t e r m e d i o s y avanzados, pranayama, meditación y satsangs, sánscrito, Karma, Bhakti, Raja, Jñana Yoga, manejo de stress, Yoga Nidra, Cocina ayurvedica e hindu. Certificaciciones Maestros Sivananda 200 hrs. 19 años de experiencia.

YOGA DEVANAND

San Juan, 787-273-0236 Anuncio en p. 16

YOGA CERTIFICACION YOGI HARI’S ASHRAM

Miramar, FL 954-399-8000 yogihari.com Cursos de certificación de maestros acreditado por Yoga Alliance 200 y 500 hroras. Programas de estudio intensivo. Retiros para recargar tu energía física, mental, emocional y espiritual.

JUNE 2019

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Visítanos y Come Sano y Sabroso...

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Aguadilla

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