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feel good • live simply • laugh more


Greener LOVING Healthy LARGE Libations Holidays Scientists Say We’re Fresh Thinking About Décor

All Connected

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December 2016 | Greater Cincinnati/Northern Kentucky |


MARCH 11 - 18, 2017

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Best-selling author of Prevent and Reverse Heart Disease; starred in the film Forks Over Knives; featured on CNN’s special The Last Heart Attack




Founder of the Physicians Commitee for Responsible Medicine; author of Food for Life & Power Foods for the Brain; active health advocate

NEAL BARNARD, M.D. Emmy Award-winning author of seven bestselling cookbooks; host of the television show Christina Cooks; health educator for 25+ years


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contents 11


10 newsbrief

1 1 ecotip

13 healthbriefs

16 globalbriefs

24 healingways 28 greenliving 39 inspiration

21 LOVING LARGE Scientists Say We’re All Connected

by Linda Sechrist

32 naturalpet

23 Love and Human

33 recipecorner

34 consciouseating


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.

36 fitbody 38 calendar 40 resourceguide 42 classifieds

advertising & submissions how to advertise To advertise with Natural Awakenings or request a media kit, please contact us at 513-943-7323. Deadline for ads: the 10th of the month. Submit to Editorial submissions Word documents accepted. Email articles, news items and ideas to: Deadline for editorial: the 5th of the month. calendar submissions Email Calendar Events to: 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 239-449-8309. For franchising opportunities call 239-530-1377 or visit


Connection by Dr. Hal Blatman



Practical Ways to Regain Vitality

by Linda Sechrist

26 Health Revolves Around the Immune System

by James Occhiogrosso




Fresh Thinking About Décor

by Avery Mack


by Lyric Benson Fergusson

30 Holiday

Entertaining Ideas


by Kate Horning

32 FETCH, STRETCH, DANCE 32 Make Your Dog an Exercise Buddy

by Sandra Murphy

36 FITNESS 2017

New Year’s Resolutions that Stick

by Aimee Hughes

Our Physician driven, individualized approach includes a full complement of integrative therapists specializing in: Integrative Medicine | Functional Medicine | Medical Acupuncture | Chiropractic Care Medical Massage | Mindfulness Based Stress Reduction (MBSR) | Nutritional Counseling Consider us if you are struggling with: Stress | Neck Pain | Low Back Pain | Fibromyalgia | Allergies | Chronic Headaches Irritable Bowel Syndrome | Menopausal Symptoms | Chronic Fatigue | Nutritional Issues | and More . . .

Our Nationally Ranked Integrative Medicine Center Offers You the Best Combination of Conventional Medicine & Alternative Therapies by Top Doctors & Therapists in Cincinnati



Dr. Elizabeth Woolford has been a physician acupuncturist at Alliance Integrative Medicine since its opening in 1999. Dr. Woolford specializes in Prolotherapy, a method of non-surgical joint repair. Prolotherapy is a form of regenerative therapy that uses injections around joints to strengthen ligaments & tendons after injury or overuse. Consider Prolotherapy if you are suffering with tennis /golfers elbow, plantar fasciitis, heel spurs, whiplash, osteoarthritis, disc/facet issues, TMJ pain, rotator cuff injuries, and more.

Dr. Caylin Holmes joined the Chiropractic team at Alliance Integrative Medicine in 2016. She is the first fellow in the Integrative Medicine Chiropractor of Excellence Program. While her primary focus is on the strength and conditioning of the everyday person, Dr. Holmes particularly enjoys working with athletes, especially runners, developing Rehabilitative Exercise Programs. She is also able to perform a wide range of other treatments and techniques including: traction, decompression, ultrasound, activator, cold-laser, taping and more.

| 513-791-5521 | 6400 East Galbraith Road, Cincinnati, OH 45236






feel good • live simply • laugh more


2017 H ealthy Greate r Cincin Living nati/No rthern Directo Kentuc ky — w ry ww.natu ra lcinci.c



hroughout the year Natural Awakenings strives to bring to you the latest information and resources available for natural health, nutrition, personal growth, green living, fitness and creative expression. In order to serve you better, we are creating a special, convenient directory to keep at your fingertips all year long as a handy reference when searching for the things you need to live a healthier, more balanced life.

Get your business in front of our 18,000 readers interested in healthy, sustainable living! If you offer the following services, our readers want to know: Acupuncture Acupuncture Facelift Air Purification Art Therapy Ayureveda Bodywork Breast Screening Chelation Therapy Cleaning Chiropractic Coaching/Counseling Colonic Therapy Craniosacral Therapy Cryotherapy Day Spas Dentistry Detoxification Emotional Healing

Environmental Wellness Essential Oils Farmers’ Markets Fertility Feng Shui Financial Planner Fitness Food & Supplements Functional Medicine Functional Psychiatry Float Therapy Geothermal Green Products & Services Healing Arts Holistic Centers Hypnosis Juice Bars Landscaping/Lawn Care

Interior Design Intuitive Arts Iridology IV Therapy Life Coach Massage Therapy Myofascial Release Naturopath Neuropath Neurofeedback Nutritional Counseling Organic Café’s Oxygen Therapy Pain Management Pest Control Personal Chef/Catering Physical Therapy Pilates

Radon Real Estate Reflexology Reiki Rolfing Salt Therapy Sleep Medicine Spiritual Centers Travel Thermography Water Purification Weight Management Wellness Products Wellness Retreats Women’s Health Yoga Classes Yoga Teacher Training ...and more

r u o y s s i Don’t m

E C N A H C T S A .

Sample of Practitioner/ Wellness Profiles


d e d u l c to be in

Sample of Natural Directory Listings

ei n i l d a e D ission



5 r e b m e c e D Subm

Our advertisers are making a difference in the community! 80% of Natural Awakenings readers purchase products or services from ads seen in Natural Awakenings magazine *Circulation Verification Counsel

Practitioner/Wellness Profiles just $199 (Up to 200 words, photo or logo) $1 each additional word

Natural Directory Listings $50 (up to 30 words, 4 contact pieces of information and photo or logo), $1 each additional word

Call 513-943-7323 today to reserve your spot!


contact us Publisher Carol Stegman

Show up • Embrace possibility • Dive deeper • Seek the truth behind the story • Say ‘no’ to hate • Expect more • Risk a bigger dream • Take care of the little guy • Lend a hand • Be generous for no reason • Keep your promises • Give the benefit of the doubt • Develop empathy • Make your mom proud • Take responsibility • Give credit • Play by a better set of rules * • Sign your work • Choose your reputation • Choose your future All we can do is all we can do, but maybe, all we can do is enough.

Editor Jim Occhiogrosso

~ Adapted from Seth Godin

Writers Alison Chabonais Jim Occhiogrosso Linda Sechrist


Design & Production Steffi Karwoth • Stephen Blancett Sales and Marketing Carol Stegman Technical Support Chris Stegman Natural Awakenings Greater Cincinnati/Northern Kentucky Phone: 513-943-7323 Fax: 513-672-9530 Email: National Advertising 239-449-8309

© 2016 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. 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.

fter months of soul searching for how to case my vote this political season, I finally made a decision I could be at peace with. I also have realized that while our vote represents the important right to express our opinion, it is our love and selfless prayers that are equally if not a thousand times more significant in helping bring us all to the best path forward. Elections do not have to be about getting our own way; they can be about praying for everyone to be blessed. Each of us can make a difference if we just do all that we can do in this direction. Songwriter Jana Stanfield’s lyric comes to mind: “I cannot do all the good that the world needs. But the world needs all the good that I can do.” A high starting point is affirming the unifying power of Divine Love, confident that government is in God’s hands. In his book Tribes: We Need You to Lead Us, Godin describes a tribe as “any group of people, large or small, who are connected to one another, a leader, or an idea.” I recently joined a new tribe that represents my core values, goals for my country and the kind of visionary leadership I see as most effective. These days, tribes forwarding all kinds of worthy causes communicate more by social, independent and even mainstream media than in person and serve to help us be heard and voice helpful views. Natural Awakenings is another tribe I’m proud to be part of because we provide a platform for those supporting natural, noninvasive, nontoxic, effective and affordable health choices and environmental solutions. 2017 is a good time to align with tribes and communities of people we see as doing good and making the world a better place.

SUBSCRIPTIONS Annual subscriptions are available for $18. For more information call 513-943-7323.

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Greater Cincinnati/Northern Kentucky Edition

Carol Stegman, Publisher

Be heard. Get Answers.

BREAK FREE OF TRADITIONAL BOUNDARIES Personalized Medicine explores your own unique physiology. No two people are the same. At Huber Personalized Medicine we design an individual treatment plan to restore your body’s function, based on the most current scientific medical research. Our focus is early detection of disease as well as preventative and proactive treatment to enhance longevity and vitality. We specialize in:

Bio-identical Hormones

Thyroid Conditions

Lifestyle and Nutrition

Gut and Bowel Conditions

Heart Health


Medical Weight Loss

Wellness Programs•

Dr. Gary Huber is a nationally recognized speaker for George Washington University’s Metabolic Medicine Institute as well as a professor with the American Academy of Anti-Aging Medicine. He is also an adjunct clinical professor for the University of Cincinnati, college of pharmacy. Our integrative practice combines the best of traditional medical knowledge with the benefits of lifestyle medicine to arrive at solutions that reverse your disease process.

Gary Huber, D.O., AOBEM • 8170 Corporate Park Drive, Suite 150 • Montgomery, Ohio 45242


513-924-5300 •

newsbrief Giving Tree at Live Well Chiropractic Center


ive Well Chiropractic is hosting the Giving Tree program again this year. The tree will have tags on it, each containing the name of a different gift item (diapers, socks, etc). To participate, simply purchase the gift item on the tag and bring it back to the Live Well office unwrapped. All gifts will be picked up by Elizabeth’s New Life Center before Christmas and delivered to people in need. The tree will be installed December 1 at the Live Well Chiropractic Center and interested parties can select gift tags anytime afterward. Location: 6860 Tylersville Rd., Ste. 1, Mason. For more information, call 513-285-7482, or visit See ad page 14.

Coming In January: Natural Awakening’s Annual Healthy Living Directory


hroughout the year, Natural Awakenings strives to provide the latest information and resources available for natural health, nutri2017 H ealthy tion, personal growth, green living, Living Directo ry fitness and creative expression. This year, the January issue will feature a detailed directory to use all year long as a convenient reference when searching for the items needed to live a healthier, more balanced life. A copy can be obtained at many area Kroger stores, Whole Foods, Jungle Jim’s International Markets, Fresh Thyme Farmer’s Markets (Montgomery and Oakley), Joseph Beth Booksellers, Cincinnati Public Libraries, many physician and dental offices, chiropractic and wellness centers, coffee shops, select healthy restaurants, health food stores and many yoga and fitness studios. Practitioners with a health and wellness business providing natural and integrative products and services are invited to participate. The deadline to be included is December 5. H E A L T H Y




feel good • live simply • laugh more





thern Ke


— www.


For more information, call Carol at 513-943-7323 or email for a media kit. See ad, pages 7 & 8.


Greater Cincinnati/Northern Kentucky Edition

• • • •


ne of the most popular activities at the Ailie Wellness Center in Cheviot is the free All Women's Defense/Fighting training that occurs on Wednesdays and Thursday nights from 7 to 8:30 p.m. The class is open to women 13 years and older (minors need parental signature), with no experience required. A typical class consists of learning and practicing boxing on a bag, kicking, learning the proper way to fall, throws, and ground-fighting techniques that rival anything you'd see in a martial arts tournament. Safety and good partnership is stressed, and 80% of the class is focused on centeredness, empowerment, focus and transformation, as women pick up the physical techniques quickly via the unique training style. "Not Your Traditional MMA Gym" is their motto, and women like Jazmyne, the Center Director, have won medals at sanctioned competitions. They also host a monthly in-house tournament open to the public where the women demonstrate in friendly competition what they are learning. As one trainee Desi relates, "This has given me the physical tools and mental empowerment to better myself. Fighting is a great workout and a healthy way to relieve stress, all done in a safe environment. I would recommend it to any woman looking to change her life." Women are invited to come check out the class and learn about the other Center offerings focused on mind/body/spirit wellness.

For more information call 513 432 4182, go to, or visit the Center at 3651 Harrison Avenue. See ad, page 18.

ecotip Eco-Toy Story

Safe, Fun Gifts for Kids During the holiday gift buying season, it’s good to recall the days of old-fashioned toys. Simple, wooden toys made with non-toxic paints are far safer than those sprayed with varnishes and paints containing lead and volatile organic compounds. Plastics can emit unhealthy chemicals used during manufacturing, which also produces environmental pollution. Pieces can break off, possibly injuring soft skin, or be consumed by toddlers with dangerous results. A recent report by Environment California, a research and policy center, found that products designed for babies and young children, such as soft plastic teethers, bath accessories and others, contain phthalates. Many toys require batteries containing heavy metals like mercury and cadmium. recommends eco-conscious makers of toys available at, including organic cotton stuffed animals;, featuring sustainably harvested cherry wood rattles and organic Egyptian cotton animals; and, with play meal cookware and serving pieces made from bioplastic, consisting of a corn and starch resin. Here are other factors to consider. Educational toys can “enhance language, conceptual understanding and numerical and spatial cognition,” according to a study in the journal Mind, Brain and Education. Six-to-8-year-olds can gain an appreciation for archaeology playing with Smithsonian toys available at Barnes & Noble and sells wood puzzles, solar-powered robots and board games from the Golden Gate National Park Conservancy. The Discovery Channel Store has safe toys and books for kids. Follow age guidelines in choosing gifts, advises Steve Pasierb, president and CEO of the Toy Industry Association. “Age-grading has nothing to do with how smart a child is—it’s based on the developmental skills and abilities at a given age and the specific features of a toy.” Practice conservation while saving money by canvassing thrift and consignment shops for classic card and board games.

Yoga classes and series Massage Aromatherapy Life shops Mental health services Yoga parties Artisanal skin products Hand crafted jewelry

Yoga Wellness Community Find your Self

Your first class is FREE! (Must present ad. New students only.) Gracetree Yoga & Growth Studio 8933 Cincinnati-Dayton Rd. West Chester, OH 45069 natural awakenings December 2016



Empowerment, Centeredness and the Joy of Fighting


Pamper Your Skin With Natural The Awakenings Best Nature Has To Offer Advanced Healing Skin Cream


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This skin cream is the absolute best. My hands get especially dry and cracked this time of year and this cream has helped to remedy this problem. The cream is also non greasy and absorbs into my skin with a soft, healing, feeling. I LOVE it and will continue to use it. ~Diane

I was looking for a natural healing skin cream & found it! Originally saw the advertisement in a free local flyer called, Natural Awakenings. Know the editor, and she tells me that they will not post anything that they feel is not legitimate. Upon trying this cream, I was impressed. It took care of the extremely chafed area on both of my shins. Certainly would recommend this and use it again! ~Catherine

The cold, damp winter days are upon us. Don’t let chapped or dry, flaky skin get in the way of your daily life. Natural Awakenings Advanced Healing Skin Cream, a soothing therapeutic balm made with exclusive Manuka Honey from New Zealand, is the ultimate skin moisturizer for everyone in your family. Order one for the office, too!

Therapeutic Qualities

Natural Awakenings Advanced Healing Skin Cream combines botanicals and a unique blend of essential oils for a deep moisturizing therapy. It soothes and relieves dry, itchy or cracked skin quickly while restoring moisture and provides ultra-hydration protection and soothing comfort to wounds, sores, cuts and burns. Manuka Honey also relieves the pain and itch of psoriasis and other skin conditions. Besides its potent antibacterial properties, honey is also naturally extremely acidic, and that will eliminate organisms that decides to grow there.

Our Skin Cream Contains:

Restore Your Skin to Natural Youthful Beauty You’ll love Natural Awakenings’ therapeutic cream’s clean, fresh botanical fragrance. Discover what our amazing skin cream can do: • Provides Ultra-Hydration of Skin • Enhances Anti-Aging and Skin Renewal • Soothes Dry, Itchy, Cracked Skin • Relieves Most Burns, Including Sunburn • Comforts Wounds and Sores MANUKA HONEY is produced by bees that pollinate New Zealand’s Manuka bush. Advocates cite its antibacterial properties.

Hydration is a Must

The skin has a water content of 10 percent to 30 percent, which gives it a soft, smooth and flexible texture. The water comes from the atmosphere, the underlying layers of skin and perspiration. Oil produced by skin glands and fatty substances produced by skin cells act as natural moisturizers, allowing the surface to seal in water. Natural Awakenings Advanced Healing Skin Cream, applied after a shower or bath as daily maintenance, will improve the appearance of skin and heal unwanted conditions. Natural Awakenings Advanced Healing Skin Cream also combines pure botanicals and a unique blend of essential oils for a deep moisturizing therapy.

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Manuka Honey is gathered in the wild back country of New Zealand from the native Manuka tree (Leptospermum scoparium). The bees don’t use the pollen from a variety of other flowers or plants, so the content of the honey is very consistent. A 2013 study in the European Journal of Medical Research used active Manuka Honey under dressings on postoperative wounds for an 85 percent success rate in clearing up infections, compared with 50 percent for normal antibiotic creams.

Fracking Linked to Asthma Attacks R


esearchers from Northumbria University, in England, have discovered that drinking peppermint tea can improve working and longterm memory. After 180 healthy adults filled out questionnaires about their mood, they were selected at random to consume one of three drinks—peppermint tea, chamomile tea or water—and then rested for 20 minutes. The subjects were then tested for memory and other cognitive factors and given a second mood questionnaire. Those that drank peppermint tea exhibited improvements in both types of memory and were more alert than the other two groups. The participants that drank chamomile tea displayed reductions in both memory and attention functions compared to the others. Researcher Mark Moss, Ph.D., notes, “The enhancing and arousing effects of peppermint and the calming, sedative effects of chamomile observed in this study are in keeping with the claimed properties of these herbs and suggest beneficial effects can be drawn from their use.”


A Cup of Peppermint Tea Boosts Alertness

esearchers from the Johns Hopkins School of Public Health have found that individuals living close to a natural gas hydraulic fracking site have a significantly higher occurrence of asthma attacks. The study examined health records from the Geisinger Health System, a healthcare provider in Pennsylvania, where the fracking industry has experienced incredible growth of more than 9.000 natural gas wells in the past decade. The records of more than 35,000 Geisinger asthma patients between the ages of 5 and 90 were studied between 2005 and 2012. Patients that reported attacks were mapped and studied in relation to the fracking well locations, and the results compared with other patients not reporting attacks in the same year. The researchers discovered that those that lived in close proximity to multiple or larger active natural gas wells were 1.5 to four times more likely to experience asthma attacks. Brian S. Schwartz, a medical doctor and a professor in the Department of Environmental Health Services at the Bloomberg School, in Baltimore, Maryland, was the senior author of the study. He states, “We are concerned with the growing number of studies that have observed health effects associated with this industry. We believe it’s time to take a more cautious approach to [fracking] well development with an eye on environmental and public health impacts.”

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(513)755-8000 natural awakenings December 2016




Get Well. Stay Well. Live Well!

Teens Hooked on Ear Buds Prone to Tinnitus

R 6860 Tylersville Rd Ste 1 • Mason, OH 45040

513.285.7482 Live Well Chiropractic Center is dedicated to your health and wellness. We offer preventative health services with a focus on nutrition, exercise and spinal health to help treat and prevent pain and injury.

Dr. Kim Muhlenkamp

HEALTH Conscious? With their qualifications and experience our advertisers are ready to support you in leading a healthy, happy, active and eco-consious lifestyle.

Contact our advertisers today! And let them know that you saw them in Natural Awakenings. 14

Why Some Kids Grow Up with Fewer Allergies


study in the journal Pediatrics, published by the American Academy of Pediatrics, has found that the common childhood habits of thumb sucking and nail biting can reduce the risk of adolescent and adult allergies. Researchers followed more than 1,000 individuals from 5 through 32 years old, monitoring these two habits at ages 5, 7, 9 and 11. The subjects were tested for allergies at 13 using a skin-prick test and again at 32. Of all participants, 31 percent were frequent thumb suckers and nail biters, and those children had a lower incidence of allergic reactions than the others. These results support a hygiene hypothesis suggesting that early exposure to microbial organisms reduces the risk of developing allergies.

Greater Cincinnati/Northern Kentucky Edition


Chiropractic Care for Everyone Pregnancy Care • Child Adjustments

esearchers from the University of São Paulo Medical School, in Brazil, have found high levels of tinnitus, a ringing or buzzing in the ear, and hearing loss in adolescents that use ear bud speakers. They examined the hearing of 170 students between the ages of 11 and 17 and asked them about their experiences with tinnitus in the previous year. More than half of the respondents had experienced the condition. The principal investigator for the study, Tanit Ganz Sanchez, an associate professor of otolaryngology at the medical school, notes that the prevalence of tinnitus among adolescents should be viewed as an early warning of a serious hearing loss risk. She says, “If this teenage generation continues to expose themselves to very high noise levels, they’ll probably suffer from hearing loss by the time they’re 30 or 40.”

Claudia Paulussen/


Bright Lights Encourage Healthy Eating

Cranberries Reduce Urinary Tract Infections C

ranberries, a staple on most holiday tables, can help women reduce their risk of urinary tract infections (UTI). A recent study published in the journal Phytotherapy Research tested the impact of consuming whole-cranberry fruit powder on women that had experienced two or more UTIs in the previous 12 months. Of the 182 study participants, 89 were given 500 milligrams of the cranberry powder daily for six months. The remaining 93 women ingested a placebo. The cranberry group reported significantly fewer infections than the placebo group. In addition, it took the women in the cranberry group more time to develop a first UTI than the women in the control group.


esearch published in the Journal of Marketing Research links bright light to healthier food choices. The study observed 160 diners at four separate metropolitan locations of a chain dinner restaurant between 6 and 8 p.m. Two of the restaurants used bright lighting (250 lux luminance) and the other two locations had dim lighting (25 lux luminance). The researchers found that diners at the well-lit locations were more likely to choose healthy options such as baked or grilled fish and chicken than the patrons at the dimly lit restaurants. These results were replicated in a laboratory test of 700 college students where scientists attributed students’ healthier choices to the alert feelings that being in a bright room elicits.

Start Your Healing Journey

Healing Touch supports the healing process and is highly effective for stress management. Who can benefit from Art Therapy and Healing Touch? Anyone living with Autoimmune Diseases, Cancer, Fertility Issues, Sarah Molloy, Trauma (emotional and physical), Anxiety, Depression, ADD/ Healing Touch Practitioner ADHD, Autism and Personality & Attachment Disorders. Board Certified and Registered 513.550.8200 ď Ą

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The Art of Healing offers multi-dimensional healing modalities to adults and children.

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natural awakenings December 2016


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

Ocean Watch alekss-sp/

2016 was a mixed year for whales and dolphins and by extension, humans. Marine Biologist Sylvia Earle states the importance of ocean health this way: “With every drop of water you drink, every breath you take, you’re connected to the sea. The ocean is the blue heart of the planet. There’s still time, but not a lot, to turn things around.” Scientists have discovered a new, black-colored species of whale that’s onethird the size of a Baird’s beaked whale. Yet to be named, it’s rarely seen, feeding in deep canyons in the Bering Sea. The oldest-known orca whale, Granny, at 105, swims Washington’s coastline. Wild orcas usually live 60 to 80 years; captives, 40 years at most. Iceberg, the only known adult white orca, age 22, was spotted in Russian coastal waters earlier this year. In 2013, a Korean marine park retrained five dolphins to feed naturally and released them into the sea, where they rejoined their original pod. Recent sightings found them thriving, affording hope for the 2,900 dolphins in marine parks, aquariums and zoos worldwide. Pink dolphins in Hong Kong’s bustling harbor remain endangered. In 2003, there were 158; by 2014, only 61. The Baiji River dolphin, only found in China, has been declared extinct. Vaquitas, small porpoises in the Gulf of California, declined from 97 in 2014 to 60 this year, most drowned in commercial fishing nets; it may be extinct by 2018.

Bye-Bye Birdies

North American Species at High Risk Dima Oana Gabriela/

The 2016 annual Audubon Great Backyard Bird Count in February (Audubon. org/content/2014-great-backyard-birdcount-summary) and a report compiled by the North American Bird Conservation Initiative ( show that more than a third of all North American bird species are at risk of becoming extinct unless significant action is taken, especially ocean and tropical birds. The governments of Canada, the United States and Mexico created the North American Bird Conservation Initiative in 1999. More than half the species that rely on oceans and tropical forests are on a special watch list because of small and declining populations, limited ranges and severe threats to their habitats. The report pinpoints invasive predators such as rats and cats on nesting islands, as well as overfishing, pollution and climate change. Ways to address the problem include removing predators, expanding protected marine areas and reducing the amount of plastic products that end up in the ocean and can trap or choke birds. Many species such as long-distance migratory shore birds in coastal, grassland and arid habitats are declining steeply. The main causes are rising sea levels, coastal development, encroaching human activity and oil spills. 16

Greater Cincinnati/Northern Kentucky Edition


Sea Mammals Update

Extinction Scenario

Humans an Endangered Species The UK-based nonprofit Global Challenges Foundation’s annual report on global catastrophic risk ( GlobalExtinctionReport) has found that the risk of human extinction is higher than we might expect. The Stern Review (, the British premier government report on the economics of climate change, estimates a 0.1 percent risk of human extinction every year. “We don’t expect any of the events that we describe to happen in any specific 10-year period. They might—but on balance, they probably won’t,” says Sebastian Farquhar, director of the Global Priorities Project. United Nations-approved climate models estimate that temperatures might rise six to 10 degrees Celsius, which pushes the probability of extinction beyond 3 percent, even with a considerable decrease in carbon emissions. Nuclear war, natural disasters such as volcanic eruptions, genetic engineering gone awry and pandemic plagues figure in too, but the biggest threat might be the ever-increasing human population. According to a paper published in the journal Nature by Elizabeth Hadly, a professor of environmental biology at Stanford University, such growth has followed the trajectory of a typical invasive species and suggests there may be a looming global population downturn. Still, humans are capable of exponentially growing their population several times over through the invention of new technologies and cultural shifts, regardless of Earth’s natural carrying capacity.

globalbriefs America Outdone Africa Studio/

Venezuela Bans GMOs


Venezuela has passed a law that imposes some of the world’s toughest regulations on genetically modified organisms (GMO) and patenting of seeds in order to consolidate national food sovereignty, regulate the production of hybrid seed, reject the production, distribution and import of GMO seeds and ban transgenic seed research. Canada’s Centre for Research on Globalization describes it as one of the most progressive seed laws in the world. The country intends to establish a national seed system to implement the new law. The group will monitor and sanction any agricultural violations, with a focus on the protection of traditional seeds.

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Norway Bans Deforestation Products

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Hospital Allows Cats and Dogs Pet dogs and cats are visiting with their seriously ill owners, reducing stress and improving morale, at the Juravinski Hospital, in Hamilton, Ontario. The Zachary’s Paws for Healing program, the first of its kind in Canada, was founded by Zachary Noble and his aunt, Donna Jenkins. Before each visit, the animals are thoroughly cleaned so as not to introduce harmful germs, and brought in on covered, wheeled carts away from all other patients during their one-hour weekly visits. The all-volunteer program plans to offer foster care to pet owners that enter the hospital for treatment. Learn more at

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The Norwegian Parliament Standing Committee on Energy and Environment has pledged that the government will follow a deforestation-free public procurement policy, meaning that any product that contributes to deforestation will not be used by the country as part of an Action Plan on Nature Diversity. Rainforest Foundation Norway was the main lobbying influence behind this recommendation and has worked for years to bring the pledge into existence. “This is an important victory in the fight to protect the rainforest,” says Nils Hermann Ranum, head of policy and campaign for the committee. “Over the last few years, a number of companies have committed to cease the procurement of goods that can be linked to destruction of the rainforest. Until now, this has not been matched by similar commitments from governments. The Norwegian state is now following suit and making the same demands when it comes to public procurements.” Deforestation is estimated to comprise about 15 percent of all greenhouse gas emissions, contributing to climate change and disrupting natural cycles and livelihoods, according to the World Wildlife Fund. Removal of trees can disrupt a region’s water cycle, resulting in changes in precipitation and river flow that also contribute to erosion. Source:

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Officials Urge Chinese to Cut Meat Consumption

Chinese officials have announced dietary guidelines designed to reduce the country’s meat consumption by 50 percent. The campaign includes a series of billboards and advertisements featuring American celebrities Arnold Schwarzenegger and James Cameron. “China’s move to cut meat consumption in half would not only have a huge impact on public health, it is also a massive leadership step towards drastically reducing carbon emissions and reaching the goals set out in the Paris agreement,” says Cameron.

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Missouri is rolling out a set of energy-generating photovoltaic pavers along a section of the iconic Route 66 highway in a sidewalk pilot project—the first on a public right of way—in the U.S. The street pavers were developed by Solar Roadways, a company created by inventors Scott and Julie Brusaw, which raised more than $2.2 million in crowdfunding in 2014 to bring their technology to market. The Brusaws claim that replacing all of America’s roads and parking lots with their solar pavers would generate more than three times what the country consumed in electricity in 2009. The Missouri Department of Transportation considered their own crowdfunding campaign to support their energy experiment; plans called for the hexagonal solar panels to be fully installed and operational by the end of this year.



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Greening Planet

Satellites Reveal Unexpected Plant Growth The study Greening of the Earth and its Drivers, published by an international team in the journal Nature Climate Change, shows significant greening of a quarter to onehalf of the Earth’s vegetated lands based on satellite data from the past 33 years. This represents an increase in leaves on plants and trees that produce sugars using sunlight energy to mix atmospheric carbon dioxide (CO2 ) with water and nutrients from the soil. These sugars are the source of food, fiber and fuel for life on Earth. More sugars are produced when there is more of this greenhouse gas in the air in a process called CO2 fertilization. About 85 percent of the Earth’s land is free of ice and covered by vegetation, currently encompassing 32 percent of the planet’s total surface area. Lead author Dr. Zaichun Zhu, a researcher from Peking University, in China, states, “The greening over the past 33 years reported in this study is equivalent to adding a green continent about two times the size of mainland USA, and has the ability to fundamentally change the cycling of water and carbon in the climate system.” The effect may serve as a carbon sink to help counter climate change. Source: Boston University

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LOVING LARGE Scientists Say We’re All Connected

Cosmic View

by Linda Sechrist


rue love is not something reserved exclusively for soulmates, couples, children, friends or family. Observations by sages for millennia and by enlightened scientists more recently are increasingly aligned with the point of view articulated by renowned meditation teacher Jack Kornfield that true love and awareness—a sense of universal connectivity and the idea that divinity, or the sacred, is found in all things—are indistinguishable.

Scientific View

This state of being, generally denoted by strong feelings of love or acceptance toward others, brings us into contact with universal energy which connects all of humanity with the natural world. Clues to our united commonality are explored in two 21st-century books, Love 2.0: How Our Supreme Emotion Affects Everything We Feel, Think, Do, and Become, by Barbara L. Fredrickson, Ph.D., and A General Theory of Love, by medical doctors Thomas Lewis, Fari Amini and Richard Lannon. These authors explore the brain science that’s related to love and awareness.

Although trying to grasp love intellectually may be like eating soup with a fork, the authors of A General Theory of Love cite feelings as a good starting point. Fredrickson describes love as “the momentary upwelling of three tightly interwoven events: a sharing of one or more positive emotions between you and another; a biochemical synchrony between your and the other person’s biochemistry and behaviors; and a reflected motive to invest in each other’s well-being that brings mutual care.” Fredrickson, director of the Positive Emotions and Psychophysiology Laboratory at the University of North Carolina at Chapel Hill, believes love is a complex physiological response; a “positivity resonance.” She describes key factors in love’s ability to biologically transform us as oxytocin, a hormone active in social bonding and attachments, and the vagus nerve deep within the brain stem that connects with numerous organs, including the lead “character” in this relationship, the heart. The neural synchrony of positivity resonance between the brains of two individuals is a connected oneness that

During their 30-year friendship, Bob Staretz collaborated with astronaut Edgar Mitchell, Sc.D., the lunar module pilot on Apollo 14 and founder of the Institute of Noetic Sciences, to research and write “The Quantum Hologram and the Nature of Consciousness,” published in the Journal of Cosmology. Their scientific theory explains how all of creation learns, self-corrects and evolves as a selforganizing, interconnected holistic system through love. “Without exception, everything in nature exists and works together in total balance, resonance and harmony, interacting as one. From this perspective, Edgar and I reached the obvious conclusion—the organizing principle of the cosmos is agape love, an ultimate form of unconditional love that accepts all things existing in nature without regard to conditions, expectations, shortcomings, flaws or faults,” explains Staretz. The former executive director of Eternea, an organization focused on spiritually transformative experiences and the study of consciousness, Staretz says individuals that undergo such an experience attest that loving one another and all

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Fredrickson notes is far more ubiquitous than previously thought possible. Her research shows that it requires only connection, not the intimacy or shared history that comes with any special bonds. Micro-moments of the connected oneness we feel as life-giving reverberations occur via shared smiles or laughter, a common compassion or an engaging story. Humans all hunger for such moments. The prerequisites are perceived safety and authentic sensory connection with another, even if it’s fleeting. In Fredrickson’s perspective, such neural coupling is a biological manifestation of oneness in which a habitual focus on “me” expands to a life-expanding “we”.

of nature, of which we are a part, is the central reason for our existence. Anita Moorjani’s latest book, What If This Is Heaven? reiterates the life lesson she learned from her dramatic near-death experience in which she identified herself as a state of pure consciousness connected with everything in the cosmos. She clearly heard: “Your only work is to love yourself, value yourself and embody this truth of self-worth and self-love so that you can be love in action. That is true service, to yourself and to those who surround you.” This message continues with her, and she explains that by not loving ourselves, we are denying the part of God that expresses itself through us. An overarching insight from her lifechanging journey is, “Unconditional love is a state of being, not an emo tion. It’s not just one side of the coin—it’s the whole coin.”

If the doors of perception were cleansed, everything would appear to man as it is, infinite. ~William Blake

How-to Resources Interest in this deeper perspective led The Shift Network, which offers online transformative education, to host a recent Advanced Teachings for Truly Loving Yourself with Margaret Paul, P.h.D., co-author of Do I Have to Give Up Me to Be Loved By You? Many others are working to spread the word about a larger sense of lifegiving love, including Cleveland, Ohio, intuitive psychologist Debra L. Reble, Ph.D., author of Being Love: How Loving Yourself Creates Ripples of Transformation in Your Relationships and the World. She says, “Our soul’s purpose is to be and express love. We dream of love, yearn for love and make love, but rarely do we realize that we are love, a source of divine energy.” Reba Linker, a New York City life coach and author, hosts a Leaders in Self-Love Facebook page and the Paint Yourself into The Picture online coaching show. Linker’s philosophy on love resembles that of New Thought leader Michael Beckwith, minister, author and founder of the Agape International Spiritual Center, in Culver City, California— 22

to discern that our true nature is love is to know that we are created in the very image and likeness of love, the essence of life itself. Gary Sinclair, author of Healing Memories in Seconds, views his life from an altitude of oceanic oneness. His 35 years of study in a field that uses energy to heal spirit, mind and body led him to develop Soul Link, a memory energy therapy. His work is changing the face of therapy for those with post-traumatic stress disorder and led to the revelation, “Love pulls whatever it touches to its highest potential.” Teaching what he knows “beyond a shadow of a doubt” helps to shift his students’ worldview. “All of creation is made up of electromagnetic energy vibrating at different frequencies. We are energy beings who can learn to manage our energy to heal ourselves. We are all connected by omnipres-

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ence, the energy of love, a heart connection of life. Consciously choosing this awareness allows us to be ‘love living life.’” Kamini Desai, director of education for the Amrit Yoga Institute, in Salt Springs, Florida, lends her yogic perspective to love. “We are each a wave on the ocean of existence. Even though we are separate waves, we carry the essence of the same ocean. When that essence manifests in us as spirit, its quality is a healing force of love surrounding our cells, causing our heart to beat and regenerating our organs. This intelligence guides and directs the universe in the same manner that it heals and maintains our body. In yoga, we learn to listen to its subtle voice so that we can follow its urges and energetic impulses to the source from which it springs.” The perceptions of California’s HeartMath Institute founder Doc Childre, dedicated to helping people access their intuitive insight and heart intelligence, are generally aligned with those of Fredrickson. Both approaches recognize how order and balance in the nervous system and smooth, harmonious and coherent heart rhythms enhance our ability to clearly perceive a far larger universe of experience. The ensuing connections widen the windows of perception to view ourselves as no longer separate, but part of a unified whole. Accumulated micro-moments of love communicated through synchronized gazes, touches and vocalizations forge a shared subjective appreciation of connection and oneness. We feel ourselves embodying positive resonance and experience easier and more immediate rapport in familial, familiar and even new relationships. We discover abundant opportunities to feel love, loved and loving as we make ourselves available to them. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at


Well Care that Works!

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here is a place within everyone that promotes health and well-being through love and human connection. Hugs are said to promote healing, and prayer groups have been shown to be helpful for the sick. Sometimes problems with love and connection can be rooted in the effects of aging. Relationships may dissolve because of problems with mood, irritability, fatigue, or sexual dysfunction. Many of these problems have treatment solutions that can be integrated with more holistic efforts. For example, fatigue, mood shifts and irritability may be related to stress and adrenal gland problems, sex hormone deficiencies or diet and nutrition shortcomings. All of these conditions may respond to nutritional supplements, herbal therapies, bio-identical hormone treatment or diet and life style changes. Sexual dysfunction in men and women often responds best to a combination of holistic treatments. Both sexual organ and brain function are dependent on blood flow. Hormone balance is also critical. Lack of testosterone, estrogen, and balance of other hormones can be treated with bio-identical supplementation. Sometimes, hormone imbalances are caused by toxins in the environment that are considered to be endocrine disruptors. Such toxins disrupt hormone-producing glands causing them to over or under produce. One of the most currently debated endocrine disruptors is glyphosate, used on commercial farms and by homeowners as a general week killer. Newer treatments can often help eliminate the harmful effects of toxic exposures. One involves injection of platelet-rich plasma or a person’s own stem cells into sexual organs in men and women. These treatments have shown encouraging results for sexual dysfunction, lichen sclerosis, and urinary stress incontinence. When it comes to treatment of sexual dysfunction, a practitioner that is familiar in dealing with these issues may be best equipped to help sort out problems, priorities, and potential solutions—with a goal of deeper healing of mind, body, and love connection. Dr. Blatman MD, DAAPM, ABIHM has 25 years of experience in toxicology, 20 years with bio-identical hormone therapies, and 12 years with platelet rich plasm and stem cell therapies. He is a past president of the American Holistic Medical Association. For more information, visit or call 513-956-3200. See ad page 27.

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Heal Adrenal Fatigue

NATURALLY Practical Ways to Regain Vitality by Linda Sechrist


atigue due to physical or mental exertion is common in those beleaguered by stress, poor eating habits and insomnia, struggling to balance the needs of family and career and too often using caffeine and other stimulants to artificially rebound energy. James L. Wilson, Ph.D., a doctor of chiropractic and naturopathy, educates medical professionals about an even more serious health issue he identifies as “adrenal fatigue”; it’s characterized by below-optimal adrenal function induced by an overload of such stressors. Our two walnut-sized adrenal glands, one atop each kidney, produce vital hormones that help control heart rate, blood pressure, digestion and many other functions, including how the body deals with stress.

Identifying the Core Issue

In his book, Adrenal Fatigue: The 21st Century Stress Syndrome, Wilson sheds light on the scope of the problem. “The fact that

adrenal fatigue is unrecognized by conventional medicine has left millions of people suffering from an untreated problem that interferes with their ability to function normally and capacity to enjoy life. For those whose adrenal glands are ‘running on empty’, even something as basic as happiness seems almost out of reach,” comments Wilson, who resides in Tucson, Arizona. Individuals suffering from adrenal fatigue are most concerned about their low moods, energy, mental acuity and libido, for which conventional medicine typically prescribes antidepressant and anti-anxiety drugs. These medications do nothing to revive adrenal functioning. This faulty condition also affects weight gain and a propensity toward the development of some diseases, including fibromyalgia. “Your resiliency, energy, endurance and very life depend on the proper functioning of the adrenals,” Wilson says. We’ve inherited our sympathetic nervous system and its stress response of fight-or-flight from our prehistoric ancestors. It hasn’t evolved to differentiate between an acute threat to survival and the chronic threats from looming deadlines, financial pressures and other modern-day worries. “The adrenal stress response to physical danger or any perceived psychological threat is identical—the release of norepinephrine and epinephrine responsible for cascading physiological reactions,” explains Dr. Vijay Jain, who treats fatigue from an integrative perspective at his Mind Body Wellness Center, in Palm Coast, Florida.

Suggested Treatments

Adrenal fatigue is mainly a self-induced health problem that doesn’t just appear. It results from an accumulation of ongoing choices that we can change. Jain applies ayurvedic principles to reestablish balance in the body’s three prominent mind-body types that influence personal well-being. These are known as vata, pitta and kapha. For people primarily characterized by vata and pitta typology, fatigue is the result of being overactive and burning the candle at both ends. For those with kapha constitutions, fatigue is the outcome of a sedentary lifestyle with insufficient movement and eating the wrong foods for them. He further recommends getting more sleep with regular bedtimes, practices such as yoga nidra meditation, pranayama (yogic breathing) and a slower-paced yoga practice with longerheld meditative poses, as well as massage and a diet designed to restore our biological energies, or doshas, to a balanced state.

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“Depending on a patient’s constitution I advise some to slow down and burn 50 percent less of their candle, while I tell others to increase their physical activity and improve their diet.” Jain also recommends a type of ayurvedic purification and detoxification treatment that involves a series of five therapies including massage and herbal treatments. Performed in sequence, these allow the body and mind to drop into a state of peacefulness. Acupuncture treatments are also helpful, along with a regimen of adaptogenic herbs such as ginseng, schisandra and ashwagandha, according to Jain. In Happy Healthy Thyroid: The Essential Steps to Healing Naturally, author Andrea Beaman writes about how she recovered naturally from adrenal fatigue. To restore energy and vitality to the body, she further recommends the healing practices of hatha yoga, qigong and tai chi. “These modalities build energy, whereas power yoga, and cardiovascular exercises drain energy in fatigued individuals,” advises Beaman. She notes that it can take six months to two years to restore desired energy levels. Beaman counsels individuals with behavioral characteristics that make it more challenging to burn less of their candle. She grabs their attention with the critical nature of their situation. “‘You are in and out of life in a blink. If you’re exhausted at age 48, how are you going to live a vibrant, happy and exuberant life right up to the finish line?’ That generally works,” she says.

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he earliest signs of adrenal fatigue are low energy and the need for several strong shots of caffeine to kick-start the morning or get through an afternoon slump. If these symptoms arise, take steps to begin nourishing, restoring and de-stressing the adrenal glands. Eliminate stressors. Reevaluate daily schedules to make room for a regular session of yoga, meditation, tai chi or qigong. Establish a regular sleeping schedule aligned with the body’s natural cycle. Slipping between the sheets no later than 10 p.m. can mean better and deeper rest. Make dietary changes, starting with 40 grams of protein each morning. Limit the intake of stimulants, including caffeine. Eliminate sugar and processed grains. Add adaptogenic herbs and organic coconut and olive oils to dishes and food preparation. Eat nutritious foods such as greens and brightly colored vegetables. As a result, blood sugar and insulin levels will take fewer rollercoaster rides, easing the work of the adrenals. Refrain from over-exercising. Excessive cardio or endurance training is hard on the adrenals, so substitute more relaxing forms of exercise. Practice calming mindfulness and deep, controlled, diaphragmatic breathing.

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Health Revolves Around the Immune System by James Occhiogrosso


uring the winter months, the incidence of upper respiratory illnesses such as colds, influenza (flu), pneumonia, coughs and other illnesses increase. According to the Centers for Disease Control (CDC), there are more than 200 different viruses that can cause upper-respiratory flulike illnesses. Fortunately, unlike the flu, most of the upper respiratory illnesses are short-lived and not life threatening, albeit they can make life uncomfortable for a few days to more than a week. Flu vaccines are seasonally formulated to protect against the type of flu most likely to occur, and they are ineffective for other flu strains or types of upper respiratory infections. Also, older adults have weaker immune systems and often have a lower protective immune response after flu vaccination. Media sources often quote statistics regarding number of deaths that occur each year from the flu or its complications, but this can be misleading. Such figures typically state deaths from flu—or its complications. These complications can include a host of other diseases and conditions, such as pneumonia, cardio vascular disease, advanced age, and other serious chronic diseases that often strike a segment of the population that is already immune-compromised—typically infants, the elderly, and people with pre-existing health problems. When a 95-year-old senior citizen with congestive heart failure and a plethora of other health problems gets the flu and dies, the death adds to “flu-death” statistics, even though this person might have just as easily expired naturally. There are many myths about upper respiratory illnesses, 26

mostly revolving about some action a person has taken, such as; going out with wet hair on a cold day, drafts, cold rooms, air conditioning, and a host of others that can be relegated simply to the class of old wives tales. Upper respiratory illnesses are caused by viruses, nothing more! When someone sneezes, coughs or even talks, the virus is expelled into the surrounding air for anyone nearby to either inhale or introduce into the body by touching somewhere the virus landed—often a doorknob, faucet handle, or similar item. A common myth is that upper respiratory illnesses respond to treatment with antibiotics. People make a doctor’s appointment at the first sign of a cold or flu, expecting—and in some cases demanding—an antibiotic prescription. Since viruses cause almost all of these illnesses, antibiotics have absolutely no effect. However, many medical doctors, hardpressed for time and fearing loss of a patient, will write an antibiotic prescription when a patient demands it, even with the awareness that it may do more harm than good. This antibiotic overuse results in allowing some strains of bacteria to acquiring a resistance to antibiotics, possibly rendering a future illness nearly impossible to treat and potentially life-threatening. Human beings possess a very effective system of cells and structures to detect bacterial infections, viruses, parasites and other pathogens. Collectively, this is called the immune system. Its purpose is to destroy outside invaders before they have a chance to infect the body, thus protecting its owner from the consequence of illness. A healthy immune system is the best defense against almost every condition, including serious illnesses like cancer. Susceptibility to virtually any disease is directly related to the strength of the immune system. This is why several people in a group can be exposed to the same pathogen, and only some of them will succumb. Once a virus has entered the body, regardless of whether its owner has been immunized by a vaccine or not, it is the job of the bodies’ immune system to neutralize it before the person gets sick. Thus, a person with a strong, healthy immune system might never know of the exposure. When the immune system is working properly, many potential infections are disabled long before they have a chance to produce a noticeable illness. However, even people with strong immune systems can succumb to infection, but the stronger the immune system the faster the illness is cleared. Unfortunately, the immune system can be compromised in many ways. Poor diet and lifestyle, many medications (particularly steroids), and medical treatments—especially those that involve radiation or chemotherapy for diseases like cancer—are the chief offenders. Getting a flu vaccination protects against the particular strains of flu anticipated for this season, but is of little help for anything else. In the recent past, recognizing the enormous power of the human immune system, a branch of medicine called immunotherapy has formed. Immunotherapy is a completely new and different approach for treating cancer, and will likely become the future standard for treating all disease. For cancer, immunotherapy trains the body’s immune system to recognize a specific type of cancer cell and attack it. In a recent trial of children with leukemia, nearly fifty percent showed improvement using immunotherapy techniques. As the medical community learns to harness the power of

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the immune system, we will truly have a powerful new weapon in the war against cancer, and perhaps able to dump the debilitating treatment paradigms used today. Such progress, however, may still be several years away. A recently approved novel immunotherapy treatment, called Provenge, has shown success against advanced metastatic prostate cancer. It is one of the first medical advances to directly harness the power of the human immune system to cure a disease. While still in its early stages, it shows great promise treating men that have few other options. Until such treatments become routine and mainstream, patients should make a concerted effort to build and strengthen their immune systems. There is extremely strong evidence that good nutritional status and balanced hormone levels are crucial to enhance the immune response for all illnesses. Unfortunately, it is rare that doctors discuss nutrition, or test patients for nutrient deficiencies or proper hormone levels. Optimal health is dependent on both. According to a 2007 report published the Journal of Clinical Infectious Diseases, “Undernutrition or malnutrition adversely affects host defenses against many invading microorganisms, thereby increasing the severity of infection.” Any improvement in nutritional status can help the body better resist all illnesses, including the flu. A good starting point is to improve dietary habits and make exercise a daily routine. Supplementation, in the form of a quality multi-vitamin/multi-mineral product is mandatory. Many multivitamin products, (especially those that advertise only one dose per day) do not provide adequate levels of critical nutrients, and additional supplementation with vitamins C, D, E and the minerals selenium and zinc may be needed. Poor nutritional

status can also cause hormone imbalances that compromise hormone balance and immunity. Salivary hormone testing is private and easy, and can quickly determine any hormone imbalances. A compromised immune system typically manifests itself in the form of multiple, repetitive illnesses. Typically, a person with a weak immune system is always fighting a cold or some other minor condition, either bacterial or viral. Healthy people with strong immune systems are rarely bothered by minor illnesses. In addition to improving diet, lifestyle and adding supplementation, people with a compromised immune system—for any reason—can help support it with products designed specifically for that purpose containing herbal extracts that have known immune enhancing effects. The Chinese herb, astragalus, as well as the South American herb una d’ gato (cat’s claw), are both known immune stimulators. Other popular immune enhancers are various mushroom extracts, such as maitake, shiitake, and reishi, and the herbs echinacea and goldenseal. Of course, no vaccine, supplement or herb can overcome the effects of poor diet and lifestyle, but with a little effort and a few supplements, almost anyone can induce a significant immune system enhancement, lower their risk of getting sick, and gain an improved feeling of well-being James Occhiogrosso is a natural health practitioner, master herbalist and author of several books. He conducts inexpensive telephone consultations, and provides a free Natural Health email newsletter. Connect him at 239-652-0421, DrJim@ or

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ature’s holiday decorations can transcend cliché pine wreaths or farmed trees to make highly personalized indoor décor that supersedes traditional greenery. Yet mistletoe, holly leaves and berries, eucalyptus, poinsettias, tree needles, acorns and a cut tree’s water reservoir can be harmful to both pets and children. Here are some better choices.

The Tree

For smaller spaces or to make a statement, try grouping topiary trees of varying heights draped with solar twinkle lights and small ornaments or fresh flowers to create a focal point in a bay window. “A lemon-lime cypress lends another burst of unexpected color on an entry hall table,” says freelance floral designer Janet Corrao, in Nutley, New Jersey. “It smells good, too.” Plants six inches tall work well. Corrao suggests setting the pots in colorful, inexpensive metal buckets from craft stores for added glamour. Unless deemed a hazard to active kids or pets, set up a mid-sized stepstool on a table or open a six-foot

Greater Cincinnati/Northern Kentucky Edition

ladder in a corner and hang ornaments down the center space; add garlands and lights and set potted flowers and small gift boxes on the steps. Search “alternative Christmas trees” at Pinterest. com for more ideas. Another option uses hedge-like plants in lieu of a tree. Consider an English or Japanese boxwood plant or evergreen lilly pilly, and then trim to the desired size and shape. Plant it outdoors as weather and climate permit.

The Table

“While we were working on a photo shoot, the photographer decided to include a Christmas scene. I was able to add fresh greenery from the property to the red ornaments and white orchids that I’d brought along. It made a striking centerpiece running the entire length of the table,” says florist Angie Zimmerman, of Angie Zimmerman Designs, in El Dorado Hills, California. “For the fireplace mantel I used branches with red berries to add height on either side of the central mirror and then duplicated the centerpiece design between them.” A festive table can be dressed with appealing edibles. Use a bread wreath

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The Front Door

“I love to use pine cones for centerpieces,” Corrao says. “Our weather is cold enough that I don’t have to worry about bugs when collecting cones in the neighborhood.” For warmer climates, bake the pine cones for 30 minutes in a 200-degree oven to melt excess sap, kill insects and fully open them. Sold online or in kitchenware stores, a bay leaf wreath offers cheer at the door. After the holidays, hang it in the kitchen for easy access. “Kumquats, lemons, tangerines, small oranges and crabapples add color to green wreaths,” notes Corrao.


For many, Christmas demands the smell of fresh pine boughs. Spice up the traditional greenery with carnations or other light-hued flowers colored with the juices of fresh, canned or frozen fruits and veggies—red from cranberries, beets and cherries; yellow and orange from yellow onions and carrots; purple from blackberries; green from spinach; pink from strawberries; and blue from red cabbage or blueberries. Freshly cut the flower stems and put them in the liquid from crushed produce or the can to absorb color. Hang garlands out of reach of young children and pets. Navjot Kaur, of Navjot Designs, in Chicago, says, “We all have greenery in our yard or patio gardens that can be used for the holidays. It’s fun to alter the design based upon what is available.” Imagination and inspiration can spark new, greener traditions. Connect with the freelance writer via

Live as Your Heart Lives by Lyric Benson Fergusson


here your mind wavers, your heart overcomes.

Your heart can tame any monster, your heart can devour any fear. Your heart’s chivalry is incomparable. Your heart’s genius outsmarts what’s written on parchment or etched on stone tablets. Your heart sees an ogre as an angel, Just waiting to be born… (with a soft kiss). Are you brave enough to pucker up? Your mind would rather run from sleeping tigers that had, several decades ago, promised to eat you, than face the unknowns of life. Your heart knows that overwhelming darkness is a miracle waiting to happen. Which lens do you choose to see this world through? Your heart or your mind? Baby, it’s all about perspective. Source: French Kissing God, a collection of poems by Lyric Benson Fergusson ( natural awakenings December 2016



inspiration photo courtesy of Angie Zimmerman Designs

as a base and stud it with skewered basil leaves, cherry tomatoes and small balls of fresh mozzarella cheese for an easy, self-serve, Caprese appetizer. A colorful dish of balsamic dressing or another dip in the center, along with small plates and holiday napkins, completes the offering. For a sit-down dinner variant, place a few Caprese skewers in small, clear, glass vases along the table with individual finger bowls of dip. Flat-leafed green parsley sprigs add another special touch. Zimmerman further suggests using deep-red Roma apples, cored, as candle holders. Make living place cards with small pots of herbs. Chalkboard paint identifies the plant and guest seating. Also consider colorful painted pots sporting a small cactus. Transform oranges into aromatic pomanders by scoring the rinds with a citrus stripper in a spiral, circle or other pattern. Use a small nail to make holes and stud the fruits with whole cloves. Adding seasonal greenery and sterilized pine cones makes a beautiful and fragrant centerpiece.

to keep dinner relatively simple while still impressing my guests with an awesome spread. I typically get more compliments on my cheese and charcuterie trays than anything else I make—and— they barely take any effort. When planning the tray, I typically select at least three different cheeses, which I then supplement with nuts, cured meats, preserves, dried/fresh fruit and olives. The key is picking out a range of cheeses to suit everyone’s palate. So, serving a blue, a soft, a hard and an aged, covers most preferences. I also like to choose cheeses made from cow, sheep and goat milk where possible. Some of my favorite cheeses and combinations include:

Holiday Entertaining Ideas by Kate Horning


love to entertain! One tip I often share when asked about how I make entertaining look so effortless is the importance of prepping ahead. When I’m entertaining, the last thing I want is to be stuck in the kitchen all night. Preparing ahead means anything from slicing, dicing and chopping, to cooking an entire dish before your guests


arrive. My personal favorite is the cheese and charcuterie tray! I love to make a big cheese and charcuterie tray when I’m hosting simply because it can sit out all evening long. That is important since it is unlikely all the guests will arrive at the same time. Cheese trays are also pretty filling by themselves. This allows me

Greater Cincinnati/Northern Kentucky Edition

• Goat Gouda, St. Agur and Fromage Daffinois • Rogue Creamery, Capriole and Pave Du Nord • Boucheron, Manchego and Double Gloucester • Jasper Hills Cellars Cabot Clothbound Cheddar, Isigny Ste-Mere Double Creme French Brie and Persille du Beaujolais When it comes to selecting cheeses, I love to chat with the cheese mongers at my local favorite grocers. I typically tell them what I enjoy and how I plan to use the cheeses. I let them take the lead—but help steer them in the right direction for my needs and preferences. I also ask to taste each cheese before I buy it so I know exactly what I am working with and can pick out my accompaniments. A good rule of thumb is to plan on approximately two ounces (just under 1/4 lb) of cheese per person. Dessert cheese boards can have a little less but when serving cheeses and charcuterie for dinner, I’d recommend a little more. Once I have the cheeses sorted, it’s time to pick out some olives. My favorites include Lucques, Nicoise and Castelvetrano, but you can put together whatever combination you like. The key is to use unpitted olives as their flavor and texture is far superior to the pitted ones. I’m also a huge fan of including peppadews or sweety drops (if you can find them) for bright added

color and flavor. Lastly, I grab some dried fruits (such as apricots, figs or dates), fresh fruit (like grapes) or seasonal fruit including berries and apples. I then find a great jam chutney, spread or local honey and I add some nuts. My favorite choices are marcona almonds, pecans or walnuts. On occasion, I’ll grab some smoked salmon or some other seafood element. To complete the tray, I grab a selection of crackers (I love Raincoast Crisps) and a baguette. To begin assembly, I start with a medium or large flat surface such as a slate or cutting board. I usually choose one cheese to be the star of the show and place it slightly off-center. Building a cheese tray is just like creating a healthy lifestyle—one step at a time. Once my first cheese is placed, I choose spots for the other two, making sure to spread them out so they’re easy to get to. I always cut into some of the cheeses to let guests know that it’s OK to eat them. I tend to make pieces small enough for a bite but leave some of the cheese in blocks for presentation. Keep in mind that as soon as people start cutting into it, you can kiss your pretty arrangement goodbye. I usually leave the softer cheeses whole and cut up the harder ones, retaining their original shape. Once my cheeses are placed on the board, I begin to fill in the blanks. I start by placing accompaniments near the cheeses with which I feel they pair best. I also fill in with plenty of color. I like to place a few small decorative bowls on the platter to hold some of

my olives and spreads. Remember, everything on the board should be edible. Guests may try to eat anything that isn’t a bowl, knife or spoon. To add the final flourish, I fill any remaining spaces with garnishes such as fresh herbs and greens. I might also drizzle a little honey or add a dollop of jam to my cheeses. If I have room, I’ll squeeze in some sliced warm bread but otherwise I serve it in a bowl on the side with a little olive oil and herbs for dipping. For my guests, I lay out small appetizer plates and plenty of napkins so

they can dive right in. I love to serve a good table wine such as Sante Cellars Barrel 12 or Chiller 32 with my platter to give the whole experience the perfect finish. There’s nothing I enjoy more than everyone gathered around a big cheese board enjoying the variety of flavors and textures. In my opinion, it is the absolute best way to start a meal and totally removes the stress of hosting—

leaving you to what entertaining is truly about - slowing down and savoring the moment with family, friends and a good glass of wine! Kate Horning, author of Healthy Living Redefined: Live It. Share It. is an emerging thought leader in health and nutrition. As a LYPA (Lexington Young Professionals Association) rising star of 2015, she is an ambassador on the leading edge of a new generation that challenges established ideas while looking for better ways to achieve a healthier, happier life. As a busy entrepreneur, Horning understands the challenges women face in trying to forge healthy habits. With recent partnerships with Whole Foods Market, media appearances, Santé Cellars wine label and a thoroughbred-racing club, Horning is able to speak from experience guiding busy, success-driven women on a quest for a long-term, sustainable healthy lifestyle. To expand on this vision for sustainable health, Horning has developed “A Healthy Passion” program with Whole Foods Market to provide recipe options and groceries online to highlight local, sustainable and healthy meals for individuals and families. Together with Kitchen Concepts and Jimmy Nash Homes, she is spearheading efforts to share tips on healthy entertaining and giving back to the community. Horning studied dietetics at the University of Kentucky, and is a certified holistic health coach and chef. You can learn to cook with her over at

natural awakenings December 2016



Fetch, Stretch, Dance Make Your Dog an Exercise Buddy

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an and woman’s best four-legged friend can activate and energize even the most reluctant couch potato or exhausted owner, making the family dog an excellent exercise buddy. Regardless of how lax we may be, everyone feels better after some kind of workout. A study published in the journal Environmental Science & Technology confirms that working up a sweat outdoors affords an appealing boost of energy, enjoyment and improved state of mind. Dogs love routine, so they’ll be waiting by the door for their daily walks. Make each outing mindful by letting the pet choose the route and pace. While they stop to sniff, do hamstring stretches by leaning against a wall, fence or tree. Once the warm-up portion is completed, add sprints to burn more calories. Ask for a sit, pick a goal a short distance away and then give the cue to run together fast. After arriving at the goal, ask for another sit. “Our favorite time to go is before 7 a.m. to avoid cars and when the asphalt isn’t too hot for his paws,” says Monica Weintraub, a food and travel blogger currently working from Beijing, China. “Carl loves the burst of energy, and

we both build muscle.” A backyard agility course can complement or even substitute for walks. It’s easy to make with weave poles, jumps and tunnels. Vary the order of the obstacles and run alongside the dog to call out each one. When it’s excessively wet, cold and icy or hot outside, create an indoor agility course. Use blankets and upturned chairs for tunnels, cardboard boxes to designate a weaving trot and a hula hoop for jumps. Set it up on top of rugs that foster firm footing. Balance can also be improved with exercise balls. While some dogs only see a soccer game, others try to balance on the ball, strengthening core muscles like their humans. Learning doga, or yoga for dogs, incorporates a canine’s natural trainability, flexibility, mimicry of human moves and desire to please. Kristen Corral, who’s also certified in animal massage, teaches Anima yoga fusion classes for people and pets of all ages in Las Vegas. “Anima means an expression of one’s true inner self,” she explains. “We work on balance and never force the dogs into poses. They’re excited during the first sessions, but as you move and breathe

Barna Tanko/

by Sandra Murphy

together, it becomes a calming and relaxing activity.” Floor exercises with the help of a dog also helps strengthen core muscles. Do leg lifts and teach the pet to walk under a raised leg to ensure it stays raised for the proper amount of time. Incorporate fetch games with sit-ups; throw the toy when sitting up and accept it back while reclining. Alternate arms—the dominant one has better aim, while the other one adds steps for the dog as it runs to fetch an errant toss. For chair exercises, use a toy to lure the dog under the chair, moving it from side-to-side, simultaneously working the waistline. Fetch lets the dog chase the toy before dropping it in front of the chair, giving the owner’s core muscles a workout when bending to pick it up each time. Dogs love to play hide-and-seek. It’s easy with two people; one holds the dog while the other hides. If solo, teach the pet to sit until a timer goes off before starting the hunt. “I ask Felix, my mixed-breed dog, to hold a sit-stay while I go hide,” says Chantelle Wallace, a professional writer who volunteers to exercise animals at Skyline Pet Care and Fitness, in Austin, Texas. “Hide and seek activates both mental focus and physical exercise.” Dancing to favorite tunes expends lots of energy. Dogs may perform obedience moves to the beat or, like humans, dance like nobody’s watching. Scientists at the University of Missouri are among those that have found that music improves moods, too. Teaching a dog to help around the house impresses everybody and takes advantage of bad weather to catch up on chores. They can tour a laundry basket to bedrooms, pick up trash or place items for recycling in a bin. Select individual items to be carried up or down stairs for a muscular workout. Take some tips from Jesse, a most helpful dog, at When our will to exercise is wavering, an eager dog will help keep an exercise routine interesting and on track. The dog’s goal is always to have fun with their favorite person. Connect with freelance writer Sandra Murphy at StLouisFreelanceWriter@


Let food be thy medicine and medicine be thy food. ~Hippocrates

Easy Pumpkin Protein Bars Prep Time: 10 minutes Cook Time: 30 minutes Yield: 10 to 12 servings ½ cup organic pumpkin puree (not pumpkin pie filling) ½ cup almond butter ½ cup honey 1 scoop vanilla protein powder (organic if possible) 2 eggs 2 tsp pumpkin pie spice 1 tsp pure vanilla extract ¼ tsp sea salt ½ tsp baking soda

Cool completely in pan, cut into squares and enjoy.

Pour butter into pan.

Healthy Tip: Pumpkin cookies, pumpkin beer, pumpkin coffee—Unfortunately, most of these commercial products have a massive sugar load. But, this winter vegetable is full of antioxidants, vitamin C, and loaded with a pre-cursor to vitamin A that is critical to the immune system, skin health and vision called beta-carotene, This pumpkin protein bar recipe uses real pumpkin, instead of just pumpkin flavoring and lots of added sugar.

Bake for 30 minutes or until a toothpick comes out clean from center.

Recipe courtesy of Happy Fit Mama at

Preheat oven to 350F. Spray an 8 x 8 pan with coconut oil or spray. Mix ingredients in a large bowl until smooth.

Natural Awakenings recommends using organic and non-GMO (genetically modified) ingredients whenever possible. natural awakenings December 2016



Healthy Holiday

LIBATIONS nadianb/

Restorative Drinks Revive Good Cheer by Judith Fertig


uring jam-packed special occasions like holidays, our drinks should multitask, too. We need festive tipples to refresh us without overdoing it, restore equilibrium if we overeat or drink or revive us when we’re feeling low from a seasonal cold or flu. In addition to traditional offerings that family and friends might expect, why not add a new and improved signature drink to everyone’s repertoire? These feel-good beverages, featuring winter fruits high in vitamin C, anthocyanins, therapeutic herbs and fresh ginger, deliver delicious boosts to help us feel our best.  


After an evening of over-imbibing, our systems need to reboot. The stomach needs help in processing alcohol, plus we may be dehydrated and feeling a little queasy. Filtered water, coconut water or a sweet, caffeine-free coffee or carbonated beverage of the lemon-lime variety rehydrate, as well as help our digestive system break down and flush out the alcohol. According to Registered Dietitian Aicacia Young, in Austin, Texas, founder of, the simple act of



Sometimes the stress of holiday to-dos, often combined with travel, can lower the resilience of our immune system. When we feel symptoms of a cold or flu coming on, the classic hot toddy can help us feel human again. The alcohol in whiskey is a natural decongestant; plus, it helps get us to sleep. Honey soothes and perky lemon juice gives us hope that we’ll feel better the next day.   Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS. Connect at



The season of hospitality is happily also the season of pomegranates, blood oranges and Meyer lemons (a sweeter, thin-skinned, aromatic variety). These vibrant fruits give a taste of good cheer to anything we can pour, shake, muddle or simmer. Whether we offer fresh-squeezed blood orange juice in the morning, a nonalcoholic cocktail of pomegranate juice and sparkling water, or a squeeze of Meyer lemon juice in a hot toddy or tea, the tart flavor is a sure pick-me-up. The red color in antioxidant-rich blood oranges and pomegranates indicates the presence of anthocyanins, compounds that might help prevent cancer and heart disease, as well as treat eye disorders, according to an article published in the Journal of Biomedicine and Biotechnology. Meyer lemons are a good source of vitamin C, essential for producing collagen needed to support the formation of new bone, blood vessels, ligaments and tendons, according to the Food and Agriculture Organization of the United Nations.

drinking water before we go to bed can assist in the recovery process. Research published in the Food & Function journal found that lemonlime soda helps the body metabolize alcohol better by speeding up its ability to process the compound aldehyde dehydrogenase, the main cause of hangover symptoms. For nausea and motion sickness, ginger or peppermint tea can help, according to studies in the American Journal of Physiology and the French Prescrire International.  

Seasonal Drinks that Revitalize The best holiday drinks are festive and taste great. They should also be easy to fix. Here are five to get us started.

Holiday Sangria Yields: 8 servings

Combine 1 liter of cabernet sauvignon, a quart of pomegranate juice, ¼ cup agave nectar, 1 thinly sliced Meyer lemon and 1 thinly sliced pear in a pitcher. Add ice and stir. Pour into glasses to serve.

Blood Orange French 75 Yields: 1 serving In a champagne flute, pour a jigger of gin, the juice of half a blood orange

Greater Cincinnati/Northern Kentucky Edition

and a squeeze of Meyer lemon juice. Top up with champagne. Courtesy of Kathryne Taylor, a whole foods and vegetarian blogger; Search

Meyer Lemon Hot Toddy

Yields: 2 servings

Yields: 1 serving

Bring 2 cups of water to a boil, and then add 1 small knob of fresh ginger, precut into thin slices. Reduce the heat and simmer for 15 minutes. Strain out the ginger slices and serve in a mug.

Bring 1 cup of water to a boil. Remove from the heat. Stir in the juice of half a Meyer lemon, a tablespoon or two of honey and a jigger of whiskey. Serve hot in a mug.


Fresh Hot Ginger Tea

Courtesy of Judith Fertig, Alfresco

Fresh Hot Peppermint Tea

Courtesy of Judith Fertig, Alfresco

Bring 1 cup of water to a boil. While it’s boiling, place 7 to 10 fresh organic mint leaves in a tea cup. Pour the hot water over the mint leaves and let them steep in the cup for 5 minutes. Strain out leaves as desired, and enjoy. Courtesy of Heather Crosby, author of YumUniverse: Infinite Possibilities for a Gluten-Free, Plant-Powerful, WholeFood Lifestyle; fresh-peppermint-tea.

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Yields: 1 serving


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natural awakenings December 2016


FITNESS 2017 New Year’s Resolutions that Stick by Aimee Hughes


very January, we rally our hopes, vowing that this time our New Year’s resolutions will finally stick. However, “If you don’t have a plan, plan to fail,” says Kansas City, Missouri, personal trainer Jake Albracht. We can make our health and fitness goals for 2017 a reality instead of just wishful thinking. Find a good trainer. “A personal trainer provides a helpful base of knowledge because the hardest part for most people is a lack of planning and diligence in following up. Trainers can step in to help a client achieve their goals,” says Albracht. Jeanne Rankin, assistant strength and conditioning coach at the University of Kentucky, in Lexington, adds, “A personal trainer can also help you set lofty goals that you wouldn’t have considered on your own due to fear of failure in achieving them.” Secure personal attention. Individual attention is invaluable. Albracht notes, “There’s nothing like the instant feedback with technique, information and support that one-on-one training provides.” Rankin adds, “In ongoing individual evaluation, a personal trainer can see exactly what’s going well and what 36

isn’t, providing a better assessment than in a group.” “Group settings can also be positive and mimic a team environment, but a one-on-one relationship allows for a deeper bond of trust. Sometimes that can make all the difference in the world,” Albracht explains. Ask questions. If engaging a personal trainer isn’t in our available budget, they are often willing to answer a few burning fitness questions. Most of us have had volunteer teachers at some point in our lives that expected nothing in return because they loved sharing what they know. It’s a slower process, but can be a viable option. Set realistic goals. “I tell clients that structuring a program of specific goals will always trump a non-structured program,” says Albracht. “They need to fill out a goals sheet and develop a personal model that is repeatable, sustainable and successful. We use the SMART acronym for specific, measurable, attainable, relevant and timely.” Sometimes writing things down is just what’s needed to make them actually happen. “When you look at pictures of famous people in magazines, realize

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that the images have been Photoshopped. They also have access to the best and most expensive resources in the world, and looking good is their job,” reminds Rankin. “Set a goal, and then set a bunch of small, achievable, measurable and quantifiable steps along the way that’ll push you towards that bigger goal.” For example, If the goal is to lose 50 pounds in a year, then maybe shoot to lose 30 pounds in the first six months and 20 in the second six months. “Breaking it up into what feels doable for you is key,” says Rankin. Establish intentions. Krysten Clark, a Los Angeles personal trainer, yoga teacher and founder of Yogva Nutrition, uses the SMART elements along with establishing an intention for each session. She states, “It’s important to recognize what ‘being healthy’ means to you. I always have my clients set an intention for their workout in the moment, which allows them to be fully present with what they’re doing and why they’re doing it. Connecting with their ‘why’ proves powerful in a day-to-day practice.” She also strives to bring mindfulness into any fitness workout that evolves from a mind-body connection. The accompanying sense of self-compassion furthers progress in the neverending process of personal growth and healthy living. Acquire a fitness posse. An accountability partner can be a friend or a personal trainer—someone that’s only a phone call away. Rankin observes, “If you know that you are letting someone down by not working out, then you are more likely to stick to a plan, especially if you’re paying that person.” Hit the reset button if needed. “Set a deadline to attain a goal and work backwards from there to achieve it,” advises Albracht. “If the goal is missed, reassess and plan again.” Be patient and forgive yourself as often as necessary if slip-ups occur. The ultimate results of feeling good and healthier provide their own payoff. Aimee Hughes, a freelance writer in Kansas City, MO, is a doctor of naturopathy and consultant for the Yandara Yoga Institute. Connect at ChezAimee@

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calendarofevents NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email for guidelines and to submit entries.

TUESDAY, DECEMBER 6 Yoga for Kids – 4pm. Yoga for kids presented by a kid. Come and meet Vivienne Konz who is a certified yoga teacher. She would love to introduce you to the world of yoga. Hyde Park Branch Library, 2747 Erie Ave, Cincinnati. Registration required: 513-369-4456.

THURSDAY, DECEMBER 8 Holistic Mental Health Network Meeting – 7-9pm. Shared Power in Mental Health, Wellness and Recovery (well-being is sustainable) with Deborah Wilcox. Community Friends Meeting, 3960 Winding Way, Cincinnati. RSVP: 513-328-8178 or

FRIDAY, DECEMBER 9 Bring Your Own Container – 1-3pm. Whether your container is an old family favorite, found item or recent purchase, Jan Simms will help you channel your inner artist to visualize and realize a beautiful table decoration. With special attention being given

Change your

thoughts and you change your world. ~Norman Vincent Peale


to mechanics and structural elements, the sky is the limit for accents you would like to bring and include in your work. Space limited. $30. Civic Garden Center of Greater Cincinnati, 2715 Reading Rd, Cincinnati. Registration required: 513-221-0981.

SATURDAY, DECEMBER 10 Table Arrangements – 10am-12pm. Enjoy the friendly pace and individual attention from Sue Trusty as you construct a holiday arrangement in your own container. $30. Space limited. Civic Garden Center of Greater Cincinnati, 2715 Reading Rd, Cincinnati. Registration required: 513-221-0981. Yoga with Gina Belew –10:30am. Adults are invited to share their yoga practice with certified yoga instructor Gina Belew. Anderson Branch Library, 7450 State Rd, Cincinnati. Registration required: 513-369-6030. Drumming Up Health with HealthRHYTHMS – 11am. HealthRHYTHMS is an evidence-based recreational music making wellness program innovated by neurologist Barry Bittman, MD. This program is an hour of fun-filled group empowerment drumming which helps the mind-body connection. Instructor: Global Music & Wellness. Hyde Park Branch Library, 2747 Erie Ave, Cincinnati. Registration required: 513-369-4456.

WEDNESDAY, DECEMBER 14 Healing/Drumming – 7-10pm. With Bob Laake, Healing Drummer. All are welcome. Includes several healing practitioners and tables. Love donation. Grace Episcopal Church-College Hill, 5501 Hamilton Ave, Cincinnati. 513-541-2415.

THURSDAY, DECEMBER 15 Winter Skin Care Kit – 6pm. Presenter Carisa Bunten will show you how to create a winter skin care kit to help combat the harsh winter weather. Keep it for yourself or give it as a gift during the holiday season. Covedale Branch Library, 4980 Glenway Ave, Cincinnati. Registration required: 513-369-4460.

SATURDAY, DECEMBER 17 Winter Family Fun – 10am-12pm. All ages welcome. Celebrate the changing of the seasons at the Civic Garden Center. The Winter Solstice is just a few days away; please join us to say goodbye to fall and welcome cooler days with fun family activities. $5. Civic Garden Center of Greater Cincinnati, 2715 Reading Rd, Cincinnati. 513-221-0981.

TUESDAY, DECEMBER 20 Shamanic Journeying – 7-9pm. With Larry Crockett, Shamanic Practitioner. Bring a light snack to share. $15. 216 Furbee, Dr E, Mason. RSVP required: 513-702-4589.


Living Christ Consciousness – 12-3pm. With Lila Lolling. $30. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Register: home?studioid=10015.

Winter Solstice Celebration – 3pm. Warm up at the West End Branch on the darkest day of the year. We’ll be serving cupcakes, cookies and coffee. Adults only. West End Branch Library, 805 Ezzard Charles Dr, Cincinnati. 513-369-6026.

Wreaths and Swag – 1-3pm. Your neighbors will be “green” with envy when they see your beautiful door decoration. We provide greens, seasonal berries, frames, mechanics and expert instruction from Sue Trusty. Feel free to bring any embellishments to suit your taste and decor. Space limited. $30. Civic Garden Center of Greater Cincinnati, 2715 Reading Rd, Cincinnati. Registration required: 513-221-0981.

Joyful Healing Laughter Yoga – 7pm. This is not your typical yoga class and does not incorporate traditional yoga moves. Laughter is nature’s most powerful stress buster and can have a profound effect on our health and well-being. Wear loose, comfortable clothing and come prepared to move and laugh with Judi Winall. Symmes Township Branch Library, 11850 E Enyart Rd, Loveland. 513-369-6001.



Full Moon Celebration/Ceremony: Cold Moon – 7-9:30pm. With Jim Wachter, Minister/Teacher. Bring a light snack to share. Love donation. 216 Furbee Dr E, Mason. RSVP required: 513-702-4589.

World Service Meditation – 7-9pm. With James Wachter, Minister/Meditation Leader. Bring a light snack to share. Love donation. 216 Furbee Dr E, Mason. RSVP required: 513-702-4589.

Greater Cincinnati/Northern Kentucky Edition

ongoingevents sunday East Cincy Beginning Yoga – 9-10:15am. First class is free. $12/drop-in; passes available. 503 W Main St, Batavia. 513-331-9525. Spirited Flow with Kim Dawes – 9-10:15am. $15/ drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Register: clients.

monday Embody Yoga – 9:30am. Whole body awareness. $15/drop-in, $40/mo. ECOconsciously Yoga, 4138 Hamilton Ave, Cincinnati. 513-301-9397. Parkinson’s Basic Level Exercise Class – 3:304:30pm. Harry Whiting Brown Center, 34 Village Square, Glendale. For more info: 513-233-2673. Mind, Body and Soul Yoga with Donna Hansen – 6-7:15pm. $15/drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Register: home?studioid=10015. East Cincy Beginning Yoga – 6:20 & 7:35pm. First class is free. $12/drop-in; passes available. 503 W Main St, Batavia. 513-331-9525. Meditation – 7pm. Join Dr. Gary Pekoe as he gently guides us into our center for relaxing, guided deep meditation. $5 donation. Ailie Wellness Center, 3651 Harrison Ave, Cheviot. 513-432-4182. Gary@

tuesday Parkinson’s Advanced Level Exercise Class – 121pm. Coors Core Fitness, 7693 Beechmont Ave, Anderson Township. For more info: 513-233-2673. Parkinson’s Beginner Level Exercise Class – 1-2:10pm. Coors Core Fitness, 7693 Beechmont Ave, Anderson Township. For more info: 513-233-2673. On Your Way Home: Mixed Level Yoga – 5:306:30pm. $15/drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Register: home?studioid=10015. Prenatal Yoga – 6-7:15pm. Led by Antonia von Hirschberg. $15/drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Register: classic/home?studioid=10015. Restorative Yoga – 6:30-7:30pm. Beneficial for anyone recovering from physical injury and for stress relief. $10/session. Live Well Chiropractic Center, 6860 Tylersville Rd, Mason. To register, Jo Ellen Ryan: 505-635-9110 or Guided Meditation – 6:45pm. Liberty Center Foundation Yoga Series. $5/class, $30/mo. To register enroll in MindBody by downloading the app and look for Liberty Center Foundation Yoga Series at The Unity Chapel at Liberty Center, 7100 Foundry Row, Liberty Township.

Yoga with Susanne – 7-8pm. Unite the mind, body and spirit through yoga. Appropriate for beginners. Sign up now for discounted monthly classes. $7/ drop-in. Ailie Wellness Center, 3651 Harrison Ave, Cheviot. 513-432-4182.

wednesday Mindful Explorations Yoga with Heather Hewitt – 10-11:30am. $15/drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Register: classic/home?studioid=10015. Parkinson’s Basic Level Exercise Class – 4-5pm. Harry Whiting Brown Center, 34 Village Square, Glendale. For more info: 513-233-2673. Free Women’s Defense/Fight Training – 7-8pm. Come join other women as you learn to box, kickbox and ground fight in this unique setting. Not your typical martial arts gym. Empowerment, exercise and skill. No experience necessary. Ages 13 and up with parental consent. Ailie Wellness Center, 3651 Harrison Ave, Cheviot. 513-432-4182. Gary@

thursday Gentle Dawn Yoga – 7-8am. With Beverly Gorman. $15/drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Register: home?studioid=10015. Yoga for Wellbeing – 9:45am. Liberty Center Foundation Yoga Series. $5/class, $30/mo. To register enroll in MindBody by downloading the app and look for Liberty Center Foundation Yoga Series at The Unity Chapel at Liberty Center, 7100 Foundry Row, Liberty Township. Guided Meditation – 12pm. Liberty Center Foundation Yoga Series. $5/class, $30/mo. To register enroll in MindBody by downloading the app and look for Liberty Center Foundation Yoga Series at The Unity Chapel at Liberty Center, 7100 Foundry Row, Liberty Township. Parkinson’s Elite Exercise Class with Boxing – 12:15-1:15pm. Coors Core Fitness, 7693 Beechmont Ave, Anderson Township. For more info: 513-2332673. Madeira Farmers’ Market – Thru Apr. 3:30-6pm. Madeira Silverwood Presbyterian Church, 8000 Miami Ave, Madeira. I Am Yoga Kids Class – 5pm. Ages 7+. $7/drop-in, $20/mo. ECOnscioulsy Yoga, 4138 Hamilton Ave, Cincinnati. 513-301-9397. Guided Meditation – 6:45pm. Liberty Center Foundation Yoga Series. $5/class, $30/mo. To register enroll in MindBody by downloading the app and look for Liberty Center Foundation Yoga Series at The Unity Chapel at Liberty Center, 7100 Foundry Row, Liberty Township. Free Women’s Defense/Fight Training – 7-8pm. Come join other women as you learn to box, kickbox and ground fight in this unique setting. Not your typical martial arts gym. Empowerment, exercise

and skill. No experience necessary. Ages 13 and up with parental consent. Ailie Wellness Center, 3651 Harrison Ave, Cheviot. 513-432-4182. Gary@ Meditation Class – 7-8:30pm. 2nd Thurs. With Gary Matthews. $20. The Stillpoint Center, 11223 Cornell Park Dr, Blue Ash. 513-489-5302.

friday Lunchtime Express Yoga – 12-1pm. Led by Laura Lejeune. $15/drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Preregister: Lettuce Eat Well Farmers’ Market – 3-7pm. Yearround market featuring many food and craft items. All fresh fruits and vegetables are locally and sustainably grown without synthetic chemicals. EBT food stamps accepted. Cheviot United Methodist Church, 3820 Westwood Northern Blvd, Cheviot. For details: Wine Tasting – 4-7pm. Country Fresh Market and Wine Depot, 8315 Beechmont Ave, Anderson Township. 513-474-9167. Shamanic Journey – 6:30-8:30pm. 2nd Fri. With Gary Matthews. $20. Stillpoint Center for Healing Arts, 11223 Cornell Park Dr, Blue Ash. 513-4895302. Drum Circle – 9-11pm. Stillpoint Center for Healing Arts, 11223 Cornell Park Dr, Blue Ash. 513-4895302.

saturday Reiki Classes – Individual or group classes offered every Sat. Karma Wellness Studio, 2067 Beechmont Ave, Fl 2, Cincinnati. For pricing, times & registration: 513-233-9355. Pranayam for Wellness – 8-9am. With Suman Jha. $15/drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Register: home?studioid=10015. Give Back Yoga – 10:15-11am. Designed to gather community around a common cause while giving back the gift of yoga. Donation proceeds go to Give Back Yoga Foundation. ECOnsciously, 4138 Hamilton Ave, Cincinnati. 513-301-9397. Vitamin B-12 Shots – 10:30-11:30am. Susan’s Natural World, 8315 Beechmont Ave, Anderson Township. For more info: 513-474-4990. Yoga Retreat – 10:30-11:45am. With Kellie Rubenacker. $15/drop-in. Grace Tree Yoga and Growth Studio, 8933 Cincinnati Dayton Rd, West Chester. Register: home?studioid=10015. Introduction to Network Spinal Analysis Talk – 10:30am-12pm. 2nd Sat. Learn how stress affects posture and brain function. Must register: 513-321-3317. Wine Tasting – 2-5pm. Country Fresh Market and Wine Depot, 8315 Beechmont Ave, Anderson Township. 513-474-9167.

natural awakenings December 2016


communityresourceguide Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide, call 513-943-7323 to request our media kit.


has been ranked in the best 50 in its size class among 200 companies named in the Franchise Business Review’s 2015 Top Franchises Report. The healthy living magazine was one of five franchise companies cited as best-in-class in the advertising and sales category. To select the top franchises across industries and performance categories, the organization surveyed more than 28,500 franchisees. Franchise Business Review, headquartered in Portsmouth, New Hampshire, is a national franchise market research firm that performs independent surveys of franchisee satisfaction and franchise buyer experiences. 2015 marked its 10th annual Top Franchises Report.

For more information visit our website: mymagazine or call 239-530-1377


Alliance Integrative Medicine 6400 E Galbraith Rd Cincinnati, OH 45236 513-791-5521 Dr. Caylin Holmes is the newest chiropractic physician at Alliance Integrative Medicine primarily focusing on strength and conditioning of the everyday person and athlete, especially runners. Her wide range of chiropractic techniques includes taping, traction, activator, electrical stimulation, ultrasound and more. See ad, page 5.


Nancy Lavergne, Certified Healing Touch Practitioner 9059 Cincinnati-Dayton Rd West Chester, OH 45069 513-260-1273 A Heart-Centered practitioner devoted to serving clients on their road to recovery, restoring balance and harmony to their energy systems. Improving the quality of life for clients undergoing treatments for cancer, accelerate healing from surgery, relieve pain and reduce stress.



Dr. Kim Muhlenkamp-Wermert 6860 Tylersville Rd, Ste 1 Mason, OH 45040 Ph: 513-285-7482 Fax: 513-285-7483 We look at the whole body to find the cause of the problem, helping you get well, stay well and Live Well. Specializing in pregnancy and children. See ad, page 14.


Sarah Molloy, Healing Touch Practitioner Board Certified and Registered Art Therapist 513-550-8200 From fertility issues to cancer support: Healing Touch can help meet your physical and emotional wellness needs, while reducing stress. See ad, page 15.

Furniture T.Y Furniture


Rookwood 3825 Edwards Rd, Ste 106 513-795-1888 Spavia offers customized, resort-like, spa experiences at affordable prices. After receiving your service, you will leave feeling refreshed, beautiful and more relaxed than ever. To schedule an appointment call us or email us at See ad, page 15.

106 E. Maple St, Columbus 614-929-5255 We custom design and hand produce all of our unique commercial and home décor pieces from naturally fallen timber, applying water or milk-based glues and a proprietary organic wood finish. Our furniture is heirloom quality and guaranteed for life. We also sell a handpicked selection of Ohio-made organic mattresses, to help reduce harmful chemical exposure to your home. See ad, page 3.

Don’t let the past steal your present. ~Taylor Caldwell

Greater Cincinnati/Northern Kentucky Edition





513-315-0380 If your current coverage is renewing or ending, you may want to switch plans or insurance carriers to get better network coverage and pricing. Visit my website to get a quote and look at options. If you think that you may qualify for a subsidy, I am a Federal Agent on the exchange. Please call me before visiting or, so that I can assist you!


9393 Cincinnati-Columbus Rd, West Chester, OH 45069 513-755-8000 Integrative biological dentistry offering the entire family wellness visits to advanced dentistry integrating safe and effective therapies based on the patients’ specific needs. Our fluoride-free office offers ozone in all phases of dentistry. What you say matters! See ad, page 13.


3505 Dixie Hwy, Erlanger, KY 41018 859-344-8500 Dr. Sand Wall has a solid background in dental practice and procedures, with knowledge and understanding of energetic medicine. If the eyes are considered the gateway to the soul, then the mouth is the gateway to everything else. Dental health is an indicator of overall health. Dr. Sand Wall is committed to helping others keep their teeth and unique smile, for the rest of their life, without any troubles. See ad, page 19.

Holistic Health Wholly Healing

Christy Cotterman, Life and Emotional Healing Coach 513-827-2757 We all have trapped, unresolved emotions in the body from past and present stressors. The result is fatigue, anxiety, depression and self-sabotaging behavior. Get your energy and life back. Free discovery session. See ad, page 19.

157 Lloyd Ave, Florence, KY 41042 859-282-0022 Victoria Smith, certified holistic practitioner, iridologist. Individualized well care plan. Emphasis on  natural supplements and remedies. Nutrition and supplement education. Fitness and personal training. Therapeutic and relaxation massage. See ad, page 23.


Gary Huber, D.O. AOBEM 8170 Corporate Park Dr, Ste 150 513-924-5300 Integrative medicine blends traditional medical approaches with strong restorative natural therapies to yield the best path for finding your “ideal health.” Bio-identical hormones, thyroid, weight loss and more. See ad, page 9.


Hal S. Blatman, MD 10653 Techwoods Cir, Cincinnati, OH, 45242 513-956-3200 The Center offers a comprehensive individual program to help you and your body heal from injuries and aging in today’s environment-from hormones to tendons, from sexual to mental function, from migraines to foot pain. Visit us at Blatman See ad, page 27.


Gary Huber, D.O. AOBEM 8170 Corporate Park Dr, Ste 150 513-924-5300 Integrative medicine blends traditional medical approaches with strong restorative natural therapies to yield the best path for finding your “ideal health.” Bio-identical hormones, thyroid, weight loss and more. See ad, page 9.



PO Box 317748, Cincinnati, OH 45231 513-236-5558 Do your wants and needs wrestle within you? Are you sometimes, needlessly struggling with your decisions? Why not test hypnosis?

Liz Garrison, owner and operator 513-410-4254 Liz Garrison, owner and operator of Tamarac, provides residential and commercial properties with quality service for all Lawn Care, Landscaping, and “The Look That Lasts” Snow Removal needs. InTamarac Lawn Care & Landscaping sured and recommended, Fall Clean-up Mulching “The Look That Lasts”. Call Tamarac is •creating Planting Maintenance today for• an estimate. See ad, page 28. Landscaping • Installation Family-owned & operated since 1991.


INTEGRATIVE MEDICINE ALLIANCE INTEGRATIVE MEDICINE 6400 E Galbraith Rd Cincinnati, OH 45236 513-791-5521

Combining the best practices of conventional medicine with the best evidence-based alternative treatments, AIM’s experienced practitioners work with you to create a wellness plan that is preventive, proactive and personalized. See ad, page 5.

Residential & commercial properties


Carrie E. Beaver, MRC, LPCC, CDCA 513-410-4254 513-266-9581 Living in prison of addiction or trauma? I want to help set you free. I use traditional therapy methods, mindfulness, sand tray therapy and other proven methods to help you recover and live the life you deserve.

natural awakenings December 2016



859-739-3489 HPN High Performance Neurofeedback Clinician and Craniosacral Therapist uses effective methods to relax, increase brain performance an address symptoms of concussion, trauma, anxiety, depression, AD(H) D, autism, headache and more. See ad, page 25.

ORGANIC HAIR SALON ALBA ORGANIC BEAUTY STUDIO 2882 Wasson Rd Cincinnati, OH 513-631-2522

Alba Organic Beauty Studio is your go to destination for safe, non-toxic beauty. Home of Stork Beauty Pregnancy Safe, Non-GMO Makeup. Try their organic ammonia free hair color. 20% off for first time guests. See ad, page 24.


108 Dayton St, Yellow Springs, OH 937-767-7567 Natural Mattresses/Furniture-Wellness through better sleep is the why of what we do. If you enjoy learning, healthy living and believe in honesty, quality and value, then you will love Design Sleep. Organic, European-style, Personal Sleep Solutions/ Ergonomic Seating/Custom Bedroom Furniture. See ad, back cover.

Fee for classifieds is $20 per month for up to 20 words. Each additional word is $1 per month. To place listing, email content to Carol@NaturalCinci. com. Deadline is the 10th of the month. HELP WANTED PILATES REFORMER INSTRUCTOR – Join TheraPilates Fitness in Anderson for a fun and friendly Pilates teaching experience! We are hiring high energy, positive, passionate Pilates instructors for group and private reformer classes. Instructors must be excited to build relationships with clients and be willing to teach and learn from the staff. TheraPilates Fitness is a growing Physical Therapy owned boutiquestyle studio with a need to cover existing classes and develop more! Requirements: Must be certified in Pilates Reformer training with 1 year experience, experience with rehab clients a plus. 513-604-6508.

Botanicals with a Greater Purpose. Spirit’s Bounty Farm is a family farm located in Kentucky specializing in non-GMO, animal friendly, plant-based topical products. Visit our website.


Sheri Keller Burdick, PT, owner 7719 Five Mile Center, Five Mile Rd, Anderson Township 513-604-6508 TheraPilates Fitness offers specialized one-on-one physical therapy evaluations and treatments. Treating neck and back disorders, orthopedic and sports related injuries, neurological disorders, joint replacements and injury prevention. We also offer Pilates Reformer group and private classes.


Stillpoint Center for Healing Arts 11223 Cornell Park Dr, Blue Ash, OH 45242 513-722-1917 Counseling, shamanic journey, soul retrieval, empowerment, energy work. See ad, page 28.

SPAVIA DAY SPA IN ROOKWOOD – Is hiring State of Ohio Licensed Estheticians and Massage Therapists. Email resume to


Jacky Groenwegen, LMT, CTT 8859 Cincinnati-Dayton Rd, Ste 007 West Chester, OH 45069 513-382-3132 Thermography is a radiationfree, state-of-the art screening procedure that uses heat detection to locate areas of temperature differences in the body. This pain-free, no touch, no radiation screening procedure locates and monitors breast abnormalities and changes in overall body conditions earlier. See ad, page 15.





Greater Cincinnati/Northern Kentucky Edition

weight loss Huber Personalized Medicine Dr. Gary Huber 8170 Corporate Park Dr, Ste 150 Cincinnati, OH 45242 513-924-5300

Wanting to shed a few pounds or looking to make a drastic change? We have packages that meet and support you in any stage. This package includes nutrition consultations, a sugar cleanse, weight loss supporting supplements and more! See ad, page 9.


Gary Pekoe, PhD, President & CEO 3651 Harrison Ave, Cincinnati, OH 45211 757-631-2114 • 855-GO-AILIE

Ailie Wellness is a center for discovery, empowerment and transformations for you. We hold weekly classes for yoga, meditation, holistic health coaching, doterra workshops and oils, transformational coaching and free women’s self defense classes. Also check out our skincare products for psoriasis, eczema, MRSA, molluscum, dry skin and more! See ad, page 18.


11223 Cornell Park Dr, Cincinnati, OH 513-489-5302 Facebook: Stillpoint Center For Healing Arts Stillpoint Center for Healing Arts, “Bodywork for the Soul” featuring massage therapy, acupuncture, structural integration, family constellation, shamanism, Reiki, cranio-sacral therapy, special events and more. Sign up for our newsletter on our website. See ad, page 28.


editorial calendar

departments healthbriefs consciouseating globalbriefs wisewords ecotips fitbody greenliving inspiration healingways naturalpet healthykids

themes JANUARY health & wellness

plus: affordable complementary care


conscious dying

plus: children’s dental health

food sensitivities

plus: holistic eye health


plus: medical massage

natural pregnancy & childbirth plus: women rising


chronic pain remedies


natural detox options


plus: hybrid vehicles update plus: true prosperity

rethinking cancer

plus: reframing autism

graceful aging plus: yoga

transformative travel plus: chiropractic

diabetes prevention & reversal plus: silent retreats


uplifting humanity plus: holidays

To participate, call 513-943-7323 or email

Vist us online @

Na cincinnati dec2016 low res  

Greater Cincinnati/Northern Kentucky December 2016 Issue