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feel good • live simply • laugh more


The Power of


It Sustains, Nourishes and Supports Us

Ancient Grains

Your Mouth Skiing Cloaked in for Modern Palates Tells a Story Nature’s Silence Gluten-Free and Eco-Friendly Grains Gain Favor

Oral Health Offers Clues to Whole-Body Health

Cross-Country Skiing through Wintry Snowscapes

February 2016 | Greater Cincinnati/Northern Kentucky |

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Natural Awakenings is your guide to a healthier, more 8 newsbriefs balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal 10 globalbriefs growth, green living, creative expression and the products 1 1 ecotip and services that support a healthy lifestyle. 12 healthbriefs 15 businessspotlight 16 THE POWER 16 OF FRIENDSHIP 20 inspiration It Sustains, Nourishes 22 healingways and Supports Us by Judith Fertig 24 healthykids 26 wisewords 20 DEEP LISTENING Our Wholehearted Attention 27 recipecorner Is Our Greatest Gift 28 consciouseating by Kay Lindahl 22 32 fitbody 22 YOUR MOUTH 34 naturalpet TELLS A STORY 18 Functional Dentistry Connects 37 calendar Oral Health to Sleep Apnea and Heart Disease 38 classifieds by Linda Sechrist 40 naturaldirectory

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by Julianne Hale

Yoga Helps Kids Focus and Relax



by Gerry Strauss


Her Natural Lifestyle Choices Keep Her Young



by Judith Fertig

Gluten-Free and Eco-Friendly Grains Gain Favor



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Cross-Country Ski to Explore Winter’s Wonders

34 Animal Connections

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W contact us Publisher Carol Stegman Editing/Writing Theresa Archer • Alison Chabonais Mary Little • Jim Occhiogrosso Linda Sechrist • Kari Vo Design & Production Steffi Karwoth • Stephen Blancett Sales and Marketing Kim Holocher • Linda Ruddy 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.

henever I bid adieu to a friend that’s moved on, it’s comforting to recall the adage that people come into our lives for a reason, a season or a lifetime. All good friends are to be cherished and we’re especially fortunate when one stays with us through all the stages of life. Seasons of adult friendship may circle around children’s play dates, a favorite hobby or co-workers with us through workplace ups and downs. These days I’m particularly grateful to be blessed with beautiful relationships with genuinely caring women and men; I’m committed to doing my part to nurture and enhance them. Such companions are doubly appreciated now because in my 20s, faced with the combined demands of school, work and marriage, I put building a cohort of chums on the back burner. Great relationships built through shared experiences over time can have a significant impact in shaping our lives as well as getting us through rough periods. They also influence our health, especially those that generate frequent laughter. How fortunate I am to look forward to regular rendezvous with exceptionally funny people in my life. I’ve seen firsthand how the more attention and effort we give to each friendship, the stronger the bond grows. I’m proof that you have to be a friend to have a friend. According to Doe Zantamata, author of the Happiness in Your Life book series, “Good friends help you find important things when you have lost them… your smile, your hope and your courage.” This month, Judith Fertig’s feature article, “The Power of Friendship: It Sustains, Nourishes and Supports Us” explores the vital importance of such closeness. She also suggests a few books and websites intended to facilitate meaningful friendships. Like me, you may also relish the special allies that challenge us, keep us on our toes and help us discover our best selves. Surrounding ourselves with people that inspire us, own qualities we deem important and bring positivity to the connection are worth investing in. Taking the time to find individuals that truly resonate with our values and interests sets us up to develop rewarding relationships with the capacity to benefit all parties for years to come. Winter months bring the special opportunity to bond over invigorating snowy exercise. May Randy Kambic’s look at “Gliding Across Snowscapes: Cross-Country Ski to Explore Winter’s Wonders” inspire us to take to the great outdoors more often. Grab a few friends game for a fun adventure or join a sporting group and make some new ones. A longtime downhill skier myself, I may yet try the cross-country version; Ohio has an amazing choice of trails listed on For local Alpine fans, Lawrenceburg, Indiana’s Perfect North Slopes are worth checking out. In health and wellness,

Carol Stegman, Publisher

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“The Look That Lasts”

newsbriefs Spring Yoga Retreat In Santa Fe, New Mexico


oul Bliss Yoga, which specializes in sponsoring exclusive destination retreats for busy adults, will be hosting a spring retreat from Thursday, May 19 through Sunday, May 22, 2016. Contemporary adobe-style accommodations will be provided at the luxurious five-star Four Seasons Resort Rancho Encantado oasis nestled in the Sangre de Cristo foothills, just 10-miles from the city center of Santa Fe, NM. This intimate and tranquil retreat is an ideal chance to nurture and renew your body, mind, and spirit. During this relaxing weekend, participants will enjoy healthy and delicious meals, revitalizing yoga, supportive camaraderie, and meaningful workshops that will provide actionable steps to improve overall well-being and helping to disconnect from the hectic bustle of daily life. For more information, visit or call 720295-2127.

Landscape Design Workshop at the Civic Garden


he Civic Garden of Greater Cincinnati is presenting an edible and ecological landscape design workshop from 6 to 8 p.m. on February 11. The workshop will provide an introduction plan for designing a home landscape with edible and useful plants. Winter is a great time to plan for spring and summer. Aside from aesthetic qualities, plants can help clean the air and provide ecological services such as pollination and erosion control. This workshop covers the basic landscape design principles and case studies for the home gardener.

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City Silence Meditation Gathering


ity Silence will host a free meditation gathering at the main library from 11:30 a.m. to 12:30 p.m. each Friday in February. Participants are welcome to practice whatever form of meditation or mindfulness they choose and to stay for a few minutes or the entire hour. City Silence is an international network of community mindfulness gatherings, created to provide a no-cost, barrier-free introduction to silence, meditation and mindfulness practices.

Location: Library Lounge at the Main Library, 800 Vine St., Cincinnati. For more information, call 513-369-6900 or visit or

Greater Cincinnati/Northern Kentucky Edition

Better Sleep Equals Better Health


ichael Koveleski of Design Sleep is a specialist who is passionate about helping people improve sleep. New research has linked sleep deprivation with impaired immune function, shortened lifespan and other serious health problems. Sleep enhances the body’s capacity to learn by increasing awareness and energy levels. It improves metabolic function, physical performance, and helps reduce stress levels. While in deep sleep, the brain processes experiences and translates them into memories and stored information— a process called consolidation. The specialists at Design Sleep are knowledgeable professionals that can help with selection of an appropriate sleeping platform that fits specific needs. Location: 108 Dayton St., Yellow Springs. For more information, call 937-767-7567, email or visit See ad, back cover.

World Sound Healing Comes to Cincinnati


oin thousands of people on February 14 for the 14th Annual World Sound Healing Day, a global event founded by sound pioneer and Grammy finalist Jonathon Goldman. The local concert will feature performances by standout Cincinnati musicians. According to Goldman, the “AH” sound is a universal, non-denominational heart sound that, when projected with focused energy, is extremely powerful and effective. Become a sonic co-creator for personal and planetary peace. Goldman says “Creating a global “AH” sound for World Sound Healing Day, creates a transformational wave that can positively affect the Earth. The audience will tone “AH-A Sonic Valentine” for the earth and personal healing. Location: Grace Episcopal Church, 5501 Hamilton Av., College Hill. For more information, call 513-374-1783, email Audrey Causilla at or visit WorldSoundHealingDay.Org. Parking is available in the Grace Church lot on Belmont Ave. Doors open at 6:30 p.m., and the concert starts at 7. Admission is $15.

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

Green Goalposts

Super Bowl Eco-Stadium Gains National Spotlight The 50th Super Bowl will take place February 7 at the brandnew Levi’s Stadium, in Santa Clara, outside San Francisco, and the anniversary isn’t the only thing that’s historic. As part of a trend toward sustainability in athletic facilities, it’s the greenest and most technologically advanced professional football stadium in the U.S. The structure is designed to support sustainability, located on a site with accessible public transportation plus a bike path to encourage fans to pedal to and from games. Its predominantly open and airy, environmentally friendly building plan also takes advantage of the Silicon Valley climate. One outstanding feature is the green roof atop the suite tower on the west side of the stadium. Another is the three solar bridges connecting the main parking area to the stadium that generate energy from hundreds of solar panels. All of the wood used was repurposed from a local airplane hangar at Moffett Field, in Mountain View, California, and other reclaimed building products were used where possible. Reclaimed water sources serve potable and non-potable uses, including playing field irrigation. The local suppliers providing farm-to-table food menus also are required to practice composting and recycling to the greatest extent possible. For more information, visit

Global Outlook

Weather Website Tracks Climate Change A new website,, published by the hybrid science and journalism nonprofit Climate Central, provides climate projections for a specific location along with the day’s weather. In addition to a typical forecast of highs and lows, UV (ultraviolet rays) index, wind and times of sunrise and sunset, it graphically shows if the area indicates a warming uptick and by how much. A 40-year-trend-to-date display offers a projection to 2050 and what the weather will be like for the next generation. Geoff Grant, director of digital media for Climate Central, says, “This is just putting weather and climate data together. There’s no spin to it. The weather is how everyone experiences climate.” WXshift draws from 2,000 weather stations across the country and 100 years of temperature, rain and snow data to create customized climate graphics. Tutorials explain such topics as the difference between dew point and humidity, along with news and information about relevant issues. Source: 10

Greater Cincinnati/Northern Kentucky Edition

Pioneering Aspen Ski Town Runs Entirely on Renewables

Aspen, Colorado, with a population of 7,000, has become the third municipality in the country, along with Burlington, Vermont, and Greensburg, Kansas, to receive all of its power from renewable sources. Its energy portfolio now consists primarily of wind power and hydroelectric, with smaller contributions from solar and geothermal. The development reflects a decadelong effort made possible in part by a significant drop in the price of renewable energy and new government regulations that internalize some of the pollution costs of fossil fuels, making energy sources like coal increasingly uncompetitive. More than one-third of American coal plants have been shut down in the past six years and new carbon rules make it possible that no new coal plants will ever be built in the U.S. Source:

Walking with a friend in the dark is better than walking alone in the light. ~Helen Keller

ecotip Eco-Cappuccino

Reducing Coffee Shop Waste

Ocean Wear

Adidas Using Plastic Ocean Debris to Make Shoes Athletic shoemaker Adidas has teamed up with New York-based Parley for the Oceans, a multidisciplinary organization with a passion for protecting the oceans, to make footwear out of garbage. Available soon, the soft upper part of the shoe is knitted entirely from waste and debris pulled from the ocean, including yarn and fibers— just some of the estimated 5.25 trillion pieces of trash in the sea. With no extra material left over, nothing goes to waste; the shoes also incorporate illegal fishing nets taken from poachers. Adidas executive Eric Liedtke suggests the technology could move beyond shoes and find its way to T-shirts, shorts and other apparel. A full line of similar consumer-ready products will be integrated into the Adidas line this year. The larger issue goes beyond recycling and repurposing to avoid waste altogether. Plastic takes more than 450 years to decompose, so conservationists and researchers at Parley for the Oceans hope to re-imagine plastics by designing a renewable solution. In cleaning up our oceans, we protect ecosystems, food sources, jobs and local economies.

For many, getting a coffee to go at a favorite spot on the way to work or while dropping the kids off at school and running errands is a weekday ritual. It also warms up the body on cold mornings in northern regions this time of year. The java might taste even better if we reduce the amount of waste traditionally involved. Here are a few ways to better cherish Earth’s resources. Avoid the paper cup; carry a reusable thermos or insulated bottle instead as a matter of routine. Author and activist Beth Terry, in her book Plastic Free: How I Kicked the Habit and How You Can Too suggests both stainless steel beverage containers and mugs. She also recommends glass mason jars and points out that EcoJarz recently began making stainless steel caps and lids instead of plastic. Learn more at MyPlastic Terry further cites the unhealthy aspects of continual use of paper cups because, “Many are lined with plastic, and the plastic lids are often the equivalent of Styrofoam.” If caught without a favorite reusable container,’s Katherine Martinko recommends at least giving an old paper cup one more turn. “It’s not a zero waste solution, but if you’ve already got a paper cup in your car or kitchen, you might as well extend its life. Wash and hand it over the next time you get a coffee,” she suggests. “It will still do the job.” For those that add cream, milk or sugar to coffee, consider the waste involved just in the plastic and wood stirrers provided by the shop that are tossed in the trash after serving their one-time function. “Avoid all of them,” advises Terry. “Carry a clean utensil in the car,” such as a bamboo tableware or a spork (combination spoon and fork). Cutting down or weaning off of dairy, sugar and especially sugar substitutes is another healthful move.

Source: Upworthy

natural awakenings February 2016



Olive Oil Compound Kills Cancer Cells


Kids Get Fewer Cavities When Mothers Chew Xylitol Gum


esearch published in the International Journal of Paediatric Dentistry has concluded mothers that chew natural xylitol gum regularly will significantly reduce oral infections of mutans streptococcus bacteria in their infants. Five research teams and 11 randomized studies of 601 mothers and their children showed 46 percent fewer infections of the bacteria, which is the central species responsible for dental caries and periodontal disease. The studies included children that were 6, 9, 12, 18 and 24 months old. Other research supports the claim of xylitol’s beneficial nature. A study from the University of Manchester, in England, analyzing data from 4,216 schoolchildren, showed that using toothpaste containing xylitol with fluoride resulted in 13 percent less tooth decay than using toothpaste with fluoride only. Note: Xylitol is toxic to dogs; if ingested, consult a veterinarian.


esearchers from Rutgers University have found that an ingredient in olive oil will kill cancer cells in under an hour. The researchers tested a compound called oleocanthal, a central component of extra virgin olive oil, and found that it caused the premature death of cancer cells in the laboratory by puncturing cancer cell vesicles, called lysosomes. “We needed to determine if oleocanthal was targeting that protein and causing the cells to die,” says Paul Breslin, Ph.D., a professor of nutritional sciences in the School of Environmental and Biological Sciences at Rutgers and co-author of the study, published in Molecular and Cellular Oncology. The research also found that the olive oil compound didn’t damage healthy cells. Breslin states that the compound merely “put them to sleep” for a day, after which they resumed their normal, healthy functioning. Senior author David Foster, Ph.D., of Hunter College, points out that additional studies are necessary to determine if the compound halts tumor growth. “We also need to understand why it is that cancerous cells are more sensitive to oleocanthal than non-cancerous cells,” he says.

Does a High Price Really Equal Higher Quality?


s the new year begins, many people turn their thoughts to renewing their minds, bodies and spirits, resolving to improve their lifestyles. Some resolve to manage their money better, which, in today’s shifting economy, can be difficult indeed. For example, we are programmed to believe that higherpriced products are of higher quality, have better ingredients, will last longer, or are generally the better choice. Surveying women about their choices of skin care products results in comments similar to, “If it is that expensive, it must be hard to produce and really work well.” However, this is not always true. People with extensive experience in the drug and cosmetic industry will confirm that pricing is almost always determined by marketing goals. Buying good skin care products is even more difficult because manufacturers use many exotic terms to describe their products. However, the FDA does not regulate the way these words are used, so the buyer is at the manufacturers’ mercy regarding exactly what they mean. Still, excellent natural skin care products are available at an affordable price. The key to finding them is doing basic research on purchases before buying. Analyze and research the ingredients and check their sources with a Google Internet search. So, for those whose resolutions include better money management, making healthy and frugal choices is a great way to start. Dr. Gary Pekoe of Ailie Health & Wellness helps develop innovative, plant-based skin care products. Ailie BioDerma is located at 3651 Harrison Ave., Cincinnati. For more information, call 855-462-4543, email or visit See ad, page 11.

Greater Cincinnati/Northern Kentucky Edition

Holistic Dentistry: More Than Filling Cavities


he practices of medicine and dentistry have changed greatly in the past 20 years. Progressive medical physicians have embraced a new philosophy of treating the root cause of problems instead of just the symptoms, while progressive dentists have learned about the dangers of amalgam fillings, root canals, poor nutrition, congenital tongue-ties, and sleep apnea. Today, if a child has teeth that do not fit together well, a pediatric dentist can often adjust the shape of a growing mouth to fit the teeth, thus avoiding the need for braces and sleep apnea treatment later in life. Research has shown poor dental hygiene can increase the risk of heart attacks, post-surgical infections, and destructive body-wide inflammation, conditions that can accelerate aging and deterioration of health. Investing in vitamins, healthy food, physical examinations and blood tests as part of a comprehensive program of holistic dental health should be part of every health-conscious person’s life. Proper dental care involves wisely choosing a toothpaste by researching its ingredients. Natural products are best. Toothpastes that contain stannous fluoride, sorbitol, trisodium phosphate, sodium lauryl sulfate, polysorbate, sodium benzoate, cetylpyridinium chloride, benzoic acid, polyethylene, titanium dioxide, blue 1 lake, carrageenan and other artificial or synthetic ingredients may cause health problems when the ingredients are absorbed into the body directly through the gums. Even if an adult has had amalgam fillings removed, associated toxins may still remain in the body and a detoxification process should be started to remove them. Residual toxins can cause issues of pain, headache, trigeminal neuralgia, and TMJ syndrome. The staff at Blatman Health and Wellness, has more than 25 years of experience helping people reduce the pain of headache and TMJ-related issues as well as understanding how to reduce environmental toxin dangers. The holistic dentists and medical doctors of today are more concerned with overall wellness than just the mechanics of brushing and repairing cavities.

Hal S. Blatman, M.D., is the founder and medical director of Blatman Health and Wellness Center. For more information, visit or call 513-956-3200. See ad, page 19.

Mediterranean Diet Sustains More Youthful Brain Sizes


s we age, our brains shrink, a condition linked to cognitive impairment. According to a study from Columbia University, a healthy diet can help reduce such occurrences. The researchers studied 674 adults with an average age of 80. They were divided into two groups, depending upon their diets, and given magnetic resonance imaging scans to measure total brain volume and thickness. It was found that those following diets that most closely resembled the Mediterranean diet—less meat and more vegetables and fish—had larger brain sizes with less shrinking. The researchers equated the average size difference between the groups to about five years of aging. Dr. Yian Gu, a neuropsychology professor at Columbia University, says, “This is another study consistent with previous studies that indicate the Mediterranean diet is an overall healthy diet.”

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natural awakenings February 2016



Eating Clean, Eating Well


any people cringe on hearing the words “eat clean” or “eat well,” often assuming the terms reflect a starvation or unpalatable diet. People make excuses such as “It takes too long” or “It doesn’t taste good.” In both cases, the impression is wrong. Clean eating means using unprocessed foods without preservatives or chemicals, incorporating lean proteins at each meal, having a nutritious breakfast every day, consuming non-GMO or organic foods whenever possible, and drinking sufficient water daily. It is not eating or preparing foods from a can or box, consuming foods heavy in white flour, sugar or artificial sweeteners, consuming sugary sodas or juice, eating calorie-dense foods with few nutrients, or eating foods containing sodium nitrate. Deciding to eat clean and well involves focusing on whole grains and fresh fruits and vegetables as well as healthy fats and lean meats, and excluding hydrogenated fats, high fructose corn syrup and known carcinogens. Unfortunately, it is sometimes hard to decipher product labels—and a list of chemicals recognizable only by a student of chemistry is typically a clue that the food is not very clean or natural. Natural foods have few unreadable ingredients on their labels. No chemicals are added to non-GMO or organic foods. A local farmers market or grocery store typically has a good selection of natural foods, and often offers clean, storepackaged foods that replace similar manufactured varieties containing synthetic ingredients. Local markets also have knowledgeable people that can chat about their products.

Ray Ball is a local health coach and food blogger with a BS in health and wellness promotion, and is also a certified orthopedic technologist. Ball has appeared on Fox 19 News’ “In the Morning” show several times and has written for several other publications. She regularly updates her blog, “A Few Hungry Girls.” For more information, visit

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Greater Cincinnati/Northern Kentucky Edition

Empathy is the Key to Healthy Relationships


ay Lindahl’s Deep Listening (page 20) outlines the desirability, benefits, and procedures for effective listening; and Dr. Karl Jackson’s sidebar, “Deep Listening and Empathy” (page 21) suggests adding a final step to Lindahl’s Effective Listening Practices, in order to achieve empathy. This final step is for the listener to reflect back in words what the speaker has expressed, until the speaker verifies that they have been understood. Empathy thus occurs. Speakers that have been thus fully understood are often relieved and moved deeply, perhaps because it is rare to be really heard. Listeners—having achieved an inside view of the speaker’s world—are enriched with a much more complete and accurate understanding of the speaker. When the roles are reversed, and the previous listener becomes the speaker and receives the same respectful and focused attention and the same favorable results, a powerful connection is established. They usually experience this deep connection with a sense of mutuality allowing them—aided by their now more accurate and complete information about each other—to resolve conflicts and trust and help each other more, all hallmarks of a healthier relationship. Empathy is central to healthy relationships. Dr. Jackson’s various communication workshops provide pathways to learn skills necessary to achieve the above.

Karl W. Jackson, Ph.D. is an experienced psychologist providing psychotherapy and relationship counseling and workshops for adult individuals and couples with offices at 311 Nilles Rd., Ste A, Fairfield and Hyde Park Area, Cincinnati. For more information, email or call 513318-7120. See ad, page 19.


Produce the Right Balance

Holistic Dentistry by Mary Little


wenty years ago, if team. The removed fillings someone mentioned are then replaced with safe, they were taking an alnon-toxic, non-metal toothternative, holistic, natural or colored filling materials.” organic approach to health, Protecting the health it would sound completely of patients as well as the foreign to most people. environment are primary Today, many people in the Dr. Mindy Munowitz concerns for holistic dentists. health and medical fields are Says Munowitz, “We try to using them in everyday conversation. limit the number of disposables as Modern doctors and dentists take into much as possible. We use chemicalconsideration mind, body and spirit, free steam autoclaves, digital x-rays, and give advice on food, drink, sleep, and a mercury separator to capture any stress, exercise, and emotional issues, toxic mercury removed from patients’ all of which affect the whole person. mouths before it goes to our water The practice of holistic dentistry, ways.” sometimes called integrative biologi Smiles Ohio does not offer fluocal dentistry, uses dental materials that ride treatments. There is considerable lead the patient to overall wellness as debate surrounding this topic. Sigwell as a variety of services specifically nificant scientific evidence has been dedicated to the health and well-being published that fluoride is a neurotoxin of each patient. that can have a negative impact on Natural Awakenings spoke with health. However, Smiles Ohio does do Dr. Mindy Munowitz, DDS, a provider orthopedic orthodontics that help to of holistic dentistry to the Greater Cin- align the mouth and eliminate bad oral cinnati area with Smiles Ohio. Accord- habits that cause misalignments. They ing to Munowitz, “Holistic dentists also treat TMD /TMJ (temporomanconsider the patient as a whole and do dibular disorders) and provide ozone all they can to prevent as well as retherapy that can offer multiple therapair oral problems.” She continues, “A peutic effects without side effects. major difference from general dentistry Dr. Mindy Munowitz owns and is that holistic dentists use biocompatoperates Smiles Ohio, a holistic dental ible material containing no toxins and practice located at 9393 Cincinnatido not harm living tissue for all dental Columbus Road in West Chester. In and orthodontic work.” her free time, Munowitz can be found Dental fillings performed in the working with the Mason-Deerfield Ropast by conventional dentists contary Club, actively serving the NE Busitinuously release mercury vapor, an ness Chamber or playing golf. For more extremely toxic substance, into the information, call 513-755-8000 or visit body. According to Munowitz, “ See ad page XX. cury released from such fillings is extremely hazardous to health. We Mary Little is a freelance writer living remove mercury amalgams using the in Dayton who is passionate about International Academy of Oral Medihealth, fitness and nutrition. Connect cine and Toxicology protocol to best with her at protect the patient and our dental See ad, page 23.

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For a reason, a season or a lifetime, friends help us cope with challenges, motivate our best work and celebrate life. Friendships take many forms, crossing generations and self-imposed boundaries, and even spring up between unlikely confidants.


hildhood friends Matt Damon and Ben Affleck collaborated on the Oscar-winning screenplay for Good Will Hunting. Fierce tennis competitors Serena Williams and Caroline Wozniacki like to get together for a gal-pal getaway after a major match. Country music artists Garth Brooks and Trisha Yearwood married following an 18-year friendship; “We had a lot more in common than I ever dreamed we did,” says Brooks. Rafts of research confirm how friendship enriches us. Carlin Flora, of New York City, spent years as a Psychology Today writer and editor before penning Friendfluence: The Surprising Ways Friends Make Us Who We Are. She notes that among the varied and perhaps unforeseen benefits, friendships can help us “shed pounds, sleep better, stop smoking and even survive a major illness.”


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An ongoing, two-decade-plus study of nearly 1,500 seniors by the Flinders University Centre for Ageing Studies, in Australia, found those with a large network of friends outliving others with the fewest friends by 22 percent. The University of Chicago National Opinion Research Center also reports people with five or more close friends as 50 percent more likely to describe themselves as “very happy” than those maintaining fewer confidants. “Friends past and present play powerful and often unappreciated roles in determining our sense of self and the direction of our lives,” says Flora. “Even in a supposedly meritocratic society, friends give jobs and assignments to each other, so having friends that share your career interests and aspirations can get you much farther than you could ever get on your own.”

Make New Friends, Keep the Old Today, making and keeping friends can be challenging, due to distance, frequent life changes, overprotective parenting and substituting social media for more intimate face time. It all makes friendship more fluid than we might realize, says Shasta Nelson, the San Francisco founder of GirlFriendCircles. com, a women’s friendship matching site and author of Friendships Don’t Just Happen: The Guide to Creating a Meaningful Circle of Girlfriends, plus the upcoming book, Frientimacy, about deepening such relationships. “Most of us replace half of our close friends every seven years,” says Nelson. Although this might seem alarming, she considers it a natural ebb and flow. “We all need a couple of very close friends, while others that come and go might just be what we currently need—at work or school, among firsttime parents, in a new neighborhood, starting a job, in retirement or during some other life change,” she says. Canadian Greg Tjosvold, a married middle school teacher in Vancouver, Canada, has enjoyed great friendships with women, including his wife, partly because he doesn’t relate to men’s generally competitive nature and interest in sports. But when a close female friend moved away, he wanted to expand his circle to include men. He joined a group called The Barley Brethren that sample craft beers and talk about life. Although not into suds, he values “having a safe and enjoyable place to discuss deep issues, victories and temporary setbacks.” He admits, “That’s over-simplification, though.” Finding a group of men he can feel a part of has validated him, making this unique man still feel like one of the guys. Nelson categorizes the concentric circles of developing friendship as starting with a mutually agreeable acquaintance or contact, and then moving emotionally closer with someone that we find similarities with. Then the original bond can enter the confirmed friend category. A group of friends, like a longtime book club, can constitute a community. The highest level is the committed friend that has evolved into a trusted and valuable life companion.

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How to Make Good Friends by Shasta Nelson

Three Necessary Ingredients

Both friendship and romantic bonds are developed when three things occur: We feel satisfied, which happens when an interaction has more positivity than negativity. We feel safe, which comes when we commit to consistent time with each other. We feel seen, which we experience when we practice revealing ourselves and expressing vulnerability. Here’s a formula for creating meaningful connections: Positivity + Consistency + Vulnerability = Frientimacy.

Two Steps

Sarah Huntsman Reed, a medical counselor in Kansas City, Missouri, has such a lifelong friend. She met Doug Reed, now a pharmacist, when both were in their high school musical, Once Upon a Mattress. Reed had a great sense of humor, Sarah remembers. “He’s still the most honest yet kindest person I’ve met,” she says. Soon, their mothers became friends, too, and the two teens would pair up for family weddings. Then she went to college and married and he moved away; yet they stayed in touch through mutual friends and their moms, catching up in person when he returned to his hometown. Seventeen years after they first met, by which time Sarah was divorced, the two discussed taking their friendship to the next level and soon married. “It was a big decision to commit, because we knew so much about each other,” she says. “But we prefer each other’s company, and it was the best thing we ever did.”

Safety Net In trying times, friends can surround us with positive energy, says Madisyn Taylor, co-founder and editor-in-chief of the spiritual blog DailyOm, in Ashland, Oregon. “The people we love form a protective barrier that buffers and shields us from many of the world’s

It usually takes most people six to eight interactions with someone new before they start feeling like friends. The sooner they schedule such occasions, the sooner the rewards. c Be open to making new friends. c Make the first move; repeat.

One Ratio

To keep a friendship going, remember that it has to have a positivity-to-negativity ratio of at least five-to-one. That means sharing five times more fun and feel-good moments than stressors that can range from disappointments and frustrations to jealousies. By definition, to be and keep a good friend requires that both parties bring satisfying positivity to the relationship. Source: Adapted from Frientimacy: How to Deepen Friendships for Lifelong Intimacy by Shasta Nelson; scheduled for release in March. 18

Hallmarks of good friendship include staying in touch and being consistently positive and vulnerable, so as we reveal ourselves over time, we can be authentic with each other.

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more crippling blows,” including receiving hurtful slights from others. How we make friends has been altered by today’s social landscape, which includes working parents and Amber Alerts. The days of children freely roaming their neighborhood discovering friends to play with are, unfortunately, over, says Jennifer S. White, a Toledo, Ohio, blogger and author of The Art of Parenting: Love Letters from a Mother. “My long-term friendships from childhood were all built around being neighbors and playing together just because we wanted to,” recalls White. With today’s safety concerns and work-life challenges, parents now set up playdates, a more structured, less organic way of fostering childhood friendships, and they must be proactive to ensure success. White has some misgivings about this modern-day approach. “When I think about that one little gleaming seed of truth at the heart of why, it’s often because I don’t think it’s fair that I have to be a popular ‘playdate mom’ for my kid to have some friends.”

Besties and Buddies Automatic playdates—with siblings—often enhance family ties through lifelong friendships. Sally Ekus is a culinary talent representative in Florence, Massachusetts. Her younger sister, Amelia, is the general manager of Twitter Cafe, in New York City, and lives in Brooklyn. Both foodies have knife-and-fork tattoos. Sally is more into meal ingredients and preparation, while Amelia loves pouring wine and making sure everyone is comfortable. “Together,” says Sally, “we create total hospitality, from lavish Passover seders to Friday nights with friends.” She notes that her sister is the only other person who understands what the world looks like through the Ekus girls’ perspective. Some adults might never meet faceto-face, but become friends via social media. American Jamie Schler, co-owner of the Hotel Diderot, in Chinon, France, with her native-born husband, says, “Social media [especially Facebook posts] is how I meet and make personal friends and keep in touch on a daily basis. As an expat, this is important because I often feel far from family and friends that understand me, share common

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Expanding Circles

Becoming friends with people of different ages, languages and social standing gives us a spiritual workout, advises Nelson. With a master’s degree in divinity, Nelson views friendship as a type of health club in which we develop our empathy, forgiveness and compassion muscles through practice. “Friendships are the way we become better people,” she says. Furthermore, the process, especially with people unlike us, leads to a better world. “Being able to inherently care for people we know makes it easier to do the same for people we’ve not met yet,” says Nelson. World peace happens one friend at a time. Freelance writer Judith Fertig also blogs at AlfrescoFoodAndLifestyle.blogspot. com from Overland Park, KS.

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DEEP LISTENING Our Wholehearted Attention Is Our Greatest Gift by Kay Lindahl


erhaps one of the most precious and powerful gifts we give another person is to really listen to them with quiet, fascinated attention and our whole being; fully present. Deep listening occurs at the heart level, and we must ask ourselves how often we listen to each other so completely. Such listening is a creative force. We expand, ideas come to life and grow and we remember who we are. It brings forth our inner spirit, intelligence, or true self, and opens up the space for us to thrive. Sometimes we have to do a lot of listening before another’s inner being feels replenished. Some people just need to talk and go on and on, usually in a superficial, nervous manner. This often happens because they have not been truly listened to. Patience is required to be a listening presence for such a person long enough that they get to their center point of tranquility and peace. The results of such listening are extraordinary. Some would call them miracles. Listening well takes time, skill and a readiness to slow down to afford time for

reflection and to let go of expectations, judgments, boredom, self-assertiveness and defensiveness. When two people listen deeply to one another, we sense that we are present not only to each other, but also to something beyond our individual selves; something spiritual, holy or sacred. Once we experience the depth of being listened to like this, we naturally begin to listen to be present with another. We notice what occurs when we interrupt someone and when we don’t. We watch what unfolds when another stops speaking and we ask, “Is there anything else?” Listening is an art that calls for practice. Imagine if we all spent just a few minutes each day choosing to practice the art of listening; of being fully present with the person we are with. Being truly listened to and understood yields a sigh of contentment and joy. Kay Lindahl, of Long Beach, CA, is the author of The Sacred Art of Listening, from which this was adapted with permission from SkyLight Paths Publishing.

Effective Listening Practices by Kay Lindahl Pay attention to the environment. Stop other activities to listen. Clear your desk. Turn off background noise or move to a quiet corner. Be present. Listen with an open, appreciative and curious mind rather than evaluating what’s being said. Put your own agenda aside. Stop talking. One person speaks at a time without interruption. Listen for understanding. No one is required to agree with or believe what they hear. Let empathy and compassion take the lead; put yourself in their shoes. Ask for clarification. It can help a listener understand what’s being expressed. Pause before speaking. Allow the speaker to complete their thought, and then wait a few seconds before responding. Also ask, “Is there anything else?” There almost always is. Listen to yourself. Inquire of your inner voice, “What wants to be expressed next?” Signal that they’ve been heard. Encouraging body language includes empathetic facial expressions, nodding and sympathetic postures. Adapted from The Top Ten Powerful Listening Practices on the author’s website

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Deep Listening and Empathy by Dr. Karl W. Jackson


o be heard in the whole-hearted way that Kay Lindahl describes in her Deep Listening article in this issue is a precious gift that most people never receive. Family members, friends, and loved ones rarely take the time or devote the intense and undivided attention that described, even though they care. Today’s culture fails to provide opportunities for such deep listening or to teach the skills required to make it work. The result is that many people

remain feeling alone with their important thoughts, feelings, and yearnings Ms. Lindahl’s listening pathway can encourage a speaker to be enough at ease to speak frankly, exposing an inner world, and enjoying the pleasure of having that world accepted by the listener in a non-judgmental way. That same pathway also provides an opportunity for the listener to understand the speaker in a much more complete way than would have otherwise been possible while setting the stage to allow for a more complete understanding of the speaker (empathy) to occur. Empathy occurs when the listener understands what the speaker is experiencing, feeling, needing, thinking, re-

questing from within the speaker’s own frame of reference, and the speaker is convinced (usually by hearing their experiences accurately mirrored in words) that that understanding has occurred. Compassionate Communication Workshops provide the skills and practice opportunities to make deep listening and empathy work. Karl W. Jackson, Ph.D is an experienced psychologist providing psychotherapy and relationship counseling and workshops for adult individuals and couples with offices at 311 Nilles Rd., Ste A, Fairfield and Hyde Park Area, Cincinnati. For more information, email or call 513318-7120. See ad, page 19.

natural awakenings February 2016




Functional Dentistry Connects Oral Health to Sleep Apnea and Heart Disease by Linda Sechrist


he focus of functional medicine—whole person health care—easily expands to include dentists trained in oral systemic health. Currently embraced by a small percentage of today’s farsighted dentists and doctors, this relatively new field of prevention and wellness views the mouth as a key portal when considering the status of the whole body. Similar to the way doctors of Oriental medicine assess the heart’s pulse to help diagnose health issues throughout the body, these

A Great

systemic health dentists consider the gums, tongue, teeth and throat to be key signals of overall health. American Academy for Oral Systemic Health (AAOSH) Executive Director Bobbie Delsasso was a periodontal hygienist for more than 30 years before becoming a consultant and public speaker on the larger perspective. “I taught patients about the importance of good nutrition and alerted them to consult their physician regarding what their mouth health might indicate about


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their body’s health,” she says. While the academy educates dental professionals to understand the internal workings of nutrition and what the mouth reveals about overall well-being, “Less than 6 percent of physicians even learn adequate basics of nutrition in medical schools,” she notes.

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Beyond nutrition, academy curricula for dentists now include such titles as Arteriology and Vascular Inflammation – The Oral/Systemic Connection, based on a course designed for medical professionals by physician Bradley Bale and Amy Doneen, an advanced registered nurse practitioner, co-founders of the Bale/Doneen Method for the prevention of heart attack, stroke and diabetes. Mike Milligan, a doctor of dental medicine, founder of Eastland Dental Center, in Bloomington, Illinois, and AAOSH president, explains that heart attack and stroke are triggered by an inflammatory process which can be initiated or exacerbated by periodontal disease and abscessed teeth. Thomas Nabors, a doctor of dental surgery and an authority in molecular analysis and genetic risk assessment for periodontal diseases, provides clinical proof that supports the growing association between medicine and dentistry. “Since our inaugural AAOSH conference [in 2010], Bradley, Amy and

Tom have continued to provide the current science and clinical backdrop to the oral/systemic connection to cardiovascular wellness,” says Milligan.

Respiratory Health Links

Other vital advances in oral systemic health involve treating airway concerns such as snoring and sleep apnea. “Snoring is typically caused by muscles and tissues relaxing in the throat and mouth, resulting in decreased space in the airway passage and vibration of tissues. Eventually, individuals can develop sleep apnea, which can also result in hypertension and other problems,” advises Milligan. In sleep apnea, the sleeper’s breathing pauses often or produces hypopnea, slowed or shallow breathing for 10 or more seconds at a time. Fewer than five episodes per hour is normal, with five to 15 considered mild apnea, 15 to 30 moderate and more than 30 severe. Although 20 percent of Americans may have sleep apnea—typically associated with insomnia, tiredness and less oxygen in the body—95 percent of affected individuals go undiagnosed. To help, Milligan suggests that before

going to bed we lower the thermostat in the bedroom and avoid drinking alcohol, smoking, watching television or working on a computer. Improved breathing helps assuage snoring, sleep apnea, asthma, hay fever and nasal congestion. Milligan cites Patrick McKeown’s work, explained in his book The Oxygen Advantage. An authority on the Buteyko Breathing Method, McKeown explains how improved breathing dramatically improves oxygenation, releases more energy and supports lifelong health and well-being. Muscle retraining using orofacial myofunctional therapy can help prevent sleep apnea and also abate temporomandibular joint disorders. This new field is concerned with orofacial functional patterns and postures when teeth are apart, their status 95 percent of each day and night. It also retrains muscles to keep the tongue at the roof of the mouth and the lips together to prevent breathing through the mouth, correct swallowing function and eliminate poor oral habits such as thumb sucking. Three mechanical treatments for sleep apnea include mandibular ad-

vancement oral devices used to move the lower jaw forward, a continuous positive airway pressure machine to aid airway functioning, or surgery, which is the last resort. “The real opportunity for catching and preventing this is with children 5 to 10 years old, when their jaws are developing,” says Milligan. He further cites links discovered between the mouth and brain. “Oral spirochetes, which normally live in the mouth, have been found in the brains of Alzheimer’s patients. Dr. Judith Miklossy, from the International Association for Alzheimer’s, spoke at an AAOSH conference about the link between oral bacteria and dementia, and Garth Ehrlich, Ph.D., professor of microbiology, immunology and otolaryngology at Drexel University College of Medicine, addressed rheumatoid arthritis and certain types of cancers. All of these links are more than enough reasons why good oral hygiene is essential to good health,” says Milligan. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at

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and violent solutions are modeled, yoga empowers children to pause and take a breath so they can own what’s happened, move through it and move on.” “I like yoga because it makes me feel like there is calm all around me,” says 8-year-old Biko Cooper. Dee Marie, the Boulder, Colorado, founder and executive director of Calming Kids, a nonprofit program that integrates yoga into the classroom to foster a nonviolent atmosphere, says, “When a child learns through yoga how to feel a sense of themselves and begins to understand their self-worth and stand tall in their power, they can begin to regulate their breath and their emotions.” These invaluable skills stay with children through adulthood.


Mindful Minutes for Little Ones Yoga Helps Kids Focus and Relax by Julianne Hale


merican kids’ school, after-school and weekend schedules now rival the hectic pace of their multitasking parents. Like their adult counterparts, youngsters need time to decompress from the pressures of life and be present in their own skin, and yoga provides the tools to accomplish this. Most adults take to their yoga mat to create harmony in their body and mind, increase flexibility and balance, build muscle tone and strength, and because it makes them feel great. These same benefits apply to children as their developing bodies and minds respond to yoga on a deep level, both on and off the mat.

Start with Watching Breath “Breathing and mindfulness practices are important for children,” explains Mariam Gates, the Santa Cruz, California, creator of the Kid Power Yoga Program and author of Good Morning Yoga and the upcoming Good Night Yoga. “There is so much that children are not in control of in their everyday lives; to give them a way to physically 24

process their experience, to self-soothe and find their own internal source of strength, is crucial.” “Having kids experience simply paying attention to their breath as it comes all the way in and moves all the way out can serve them well in every area of their lives going forward,” says Gates. In the classroom, it transfers to learning skills benefited by the ability to focus. From toddlers to teens, children can have a difficult time processing and controlling their emotions, which are vital life skills. Carla Tantillo, founder of Mindful Practices, a Chicago-area wellness organization, has found that yoga and the practice of mindfulness help children express themselves in constructive ways. She observes, “In any situation, especially in communities where reactivity, impulsiveness

Greater Cincinnati/Northern Kentucky Edition

Step into Yoga Together

Educators are starting to take notice of yoga’s benefits for children, including those with attention deficit disorders or autism, but yoga practice is still rare among school-age children. As encouragement, “Make it fun,” advises Gates. “It’s essential to create experiences that feel accessible and enjoyable for kids. They must feel empowered to do it themselves and take over the experience.” Six-year-old Carmen Wheeler likes doing yoga with her dad. “Yoga gets me feeling strong and it really calms me down,” she says. Music can help children relax and focus during their practice. Soothing basic instrumentals are good to start; an Internet search for yoga music for kids reveals many options. Parents can assist by incorporating yoga into a child’s daily bedtime ritual. “Do whatever they are willing to do with them,” counsels Marie. “Start by lying on the bedroom floor, doing stretches and focusing on breathing. Then move to the bed and teach some relaxation and visualization techniques.” Marie cautions parents against insisting that their child’s yoga practice mirror their own. “We have to meet children where they are.” Adults think that yoga has to look a certain way, but sometimes children

don’t necessarily want to do the postures we’re familiar with. The best teaching reaches each individual child in a way that resonates with them because yoga is a lifestyle, not an exercise regimen,” she says. Yoga novices and parents that prefer specific guidance can take advantage of local studio classes for children and families or use DVDs, online streaming services and instruction books. Kevin Day, age 5, regularly starts his days with a Boat pose. “I like it because you can do it with a friend,” he says. Lisa Flynn, the Dover, New Hampshire, founder and chief executive officer of ChildLight Yoga and Yoga 4 Classrooms, is optimistic about the future. “In 10 years, I envision social and emotional learning, yoga, and mindfulness integrated at every school and mandated by educational policy,” she says. In addition to improved physical, social, emotional and cognitive health and wellness of the students, teachers and parents, she foresees “a positive shift in the overall school climate.” Julianne Hale is a freelance writer and Natural Awakenings franchise magazine editor in Cleveland, TN.

Cultivating Mindfulness in the Classroom by Julianne Hale


hen Scott Frauenheim, director of the Chicago International Charter School (CICS) West Belden, noticed that some students in his kindergarten through eighth grade urban classrooms were not fully engaged, he decided to focus the 2014-2015 school year on mindfulness for both students and faculty. He enlisted the help of Mindful Practices, a Chicago-based school wellness organization founded by Carla Tantillo. Using the strategies Tantillo recommends in her book Cooling Down Your Classroom, teachers were taught to involve students in mindful minutes—short bursts of simple yoga poses, breathing exercises and other

techniques—to cultivate mindfulness. The initiative proved to be powerful and helpful, explains Frauenheim. “Soon students were able to identify areas of personal need throughout the day and cultivate mindfulness within themselves using what they learned.” The program concluded last year, but CICS West Belden teachers and students continue to use designated time to practice mindfulness in the morning and as a classroom mental reset when they notice that students are distracted or unfocused during the day. Mindful Practices’ innovative programs have achieved similar success in other elementary, middle and high schools in the Chicago area.

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Alyssa Milano’s Anti-Aging Secrets Her Natural Lifestyle Choices Keep Her Young by Gerry Strauss


lyssa Milano has grown up, and most of us have grown up with her. From her days as preteen tomboy Samantha Miceli on Who’s the Boss? to witchy woman Phoebe Halliwell on Charmed, the actress has been a vibrant, relatable and beautiful persona we’ve come to know via television. She was even named a UNICEF ambassador in 2004. Today, with a young family, her Touch licensed sports apparel line, and the wisdom that accompanies adulthood, her commitment to a natural, ecofriendly lifestyle has become another hallmark of her life.

What connection do you see between eating organic foods and maintaining the energy level that your busy life requires?

I think everything that you put into your body has a connection to how well we function in daily life. As a mom of two, eating organic is a priority; when organic is not an option, it’s about finding the healthiest accessible choices. I eat tomatoes like other people eat fruit and love papaya. I would put avocado on anything. I also like to cook with healthful herbs and spices like garlic and onions, which is natural for an Italian like me. We keep genetically modified foods out of our house.  

Which fitness habits embodied by others have you made your own?

In my Who’s the Boss? days, Tony Danza and Judith Light were always active 26

and athletic. Tony would bring in a tap dance teacher and Judith a private trainer during lunch breaks. Being tutored on the set, I had no physical education classes or sports activities, so it was super-important for me to see how self-motivated they were to stay fit and in shape. Their example instilled a desire to take care of myself as an adult.

What role does nature play in your daily life?

I love being outside in my organic garden three or more times a week. Also, the kids and I regularly head outside, which is an easy place to keep them happily and healthfully occupied without my having to jump through hoops.

As an advocate of breastfeeding, which benefits do you think are especially good for mother and child?

In the beginning, a primary benefit is giving your child quality nourishment, including healthy antibodies and other goodies to support health. As they start eating solids, it’s still about maintaining that intimate connection until they’re ready to be weaned and you’re ready to surrender this last physical bond.

moment, doing the best I can every day. I’ve also learned to be kind to myself when I’m failing to do so or something is annoying me due to some unfortunate imbalance.

How do you and your husband keep both your friendship and love vibrant? We work hard at maintaining a good and healthy marriage, which can be tested in tough times. I believe that it’s vital to have the ability to laugh; you have to find humor in things, reminding yourself and each other that there is something funny in every daily activity, no matter how mundane or hard. When there’s no time to eat together or be intimate, shared laughter is an easy thing to achieve together. Done daily, it can only make the marriage stronger. We enjoy date nights once or twice a week when my parents take care of the kids. I’ll put on mascara and change out of yoga pants, even if we’re just hanging out together. Then we do little things like asking how each other’s day went and caring about the answer. We also look for ways we can help each other throughout the week.

What actions does your family emphasize in being stewards of the Earth? We try to be as eco-friendly as possible, including having lights on timers, conserving water and being kind to animals. I cannot stress how important it is to visit a farm and organic gardens and orchards with children so that they see where their food comes from. We can’t take good food for granted.

In addition to a naturally healthy lifestyle, what else do you credit for your enduring youthfulness?

How do you balance family life with your acting career?

My secret is happiness. I’ve always said that as long as my laugh lines are deeper than my frown lines, I’m living a good life.

It’s a hard balance for anyone, especially one who’s detail-oriented and a bit of a perfectionist, like me. The most important thing is to be in the

Gerry Strauss is a freelance writer in Hamilton, NJ. Connect at

Greater Cincinnati/Northern Kentucky Edition


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

Amaranth Buddha Bowl for up to 20 minutes, until grains are fluffy and the water is absorbed. Combine broccoli, kale, and a small amount of water in a pot. Lightly steam until the colors are bright green.

1 cup amaranth 2½ cups water 1 cup broccoli, cut into florets 1½ cups chopped kale 3 green onions, sliced ½ carrot, shredded 1 avocado, peeled, pitted and sliced ½ red bell pepper, seeded and diced ½ cup halved cherry tomatoes 1 cup canned chickpeas, rinsed and drained ½ cup tahini dressing Combine amaranth seeds and water in a pot. Bring to boil over medium-high heat. Reduce heat, cover, and simmer

Place warm cooked amaranth in a bowl and toss with vegetables. Drizzle tahini dressing over the top and enjoy! Healthy Tip: Quinoa gets all the hype, but a less mainstream grain called amaranth actually contains more protein per serving. Amaranth is also an excellent source of iron, calcium, and fiber, and is completely gluten-free for those on gluten-restricted diets. Recipe courtesy of Chelsea Stegman, a registered dietitian in the Cincinnati area. Chelsea is a Miami University graduate and completed her dietetic internship at Louisiana Tech University.

Photo © Kevin Kunkemoeller Photography

Prep Time: 15 minutes Cook Time: 20 minutes Yield: 4 servings

Add green onions, carrots, avocado, bell pepper, tomatoes, chickpeas, and the steamed kale and broccoli in a large mixing bowl and toss.

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



Ancient Grains for Modern Palates Gluten-Free and Eco-Friendly Grains Gain Favor by Judith Fertig


ncient grains are making a comeback. Grown since Neolithic times about 10,000 years ago, varieties of barley, corn, millet and rice have helped assuage the hunger of many communities. Today, yellow millet, dark red wholegrain sorghum, brown quinoa and exotic black rice can help alleviate food shortages. According to Harry Balzer, an expert surveyor of food and diet trends with The NPD Group, concerns about grains and gluten have prompted about a third of Americans to try to cut back on both since 2012. About 1 percent of the population has celiac disease, estimates the Celiac Disease Foundation, but many more prefer not to eat gluten. Many ancient grains are naturally gluten-free, including amaranth, buckwheat, millet, quinoa, rice and teff. “Some think that a grain-free way of eating is healthier and also better 28

for the planet,” says food writer Maria Speck, of Cambridge, Massachusetts, author of Ancient Grains for Modern Meals and Simply Ancient Grains. “But that may be too simplistic, a characteristic of many diet trends.”

Better for Our Health

Whole grains fill us up and provide fiber, both necessary for maintaining optimum digestion and weight, says Kathleen Barnes, a widely published natural health expert in Brevard, North Carolina. Eating more whole grains has been previously associated with a lower risk of major diseases such as Type 2 diabetes and cardiovascular disease, based on studies by the University of Minnesota and Lund University, in Sweden. Qi Sun, assistant professor in the Harvard School of Public Health department of nutrition, agrees that whole grains are one of the major healthful foods for prevention of major

Greater Cincinnati/Northern Kentucky Edition

chronic diseases. He’s the lead author of a new Harvard study of data associating consumption of whole grains with a 9 percent reduction in overall mortality and up to 15 percent fewer cardiovascular fatalities during two 25-yearlong research initiatives that followed 74,000 woman and 43,000 men. The researchers cited substituting whole grains for refined grains and red meat as likely contributors to longer life. “Whole grains are nutritional powerhouses, packed with vitamins, minerals, antioxidants, beneficial fiber and even some protein,” observes Speck. With a German father and a Greek mother, she grew up in two cultures where grains are a part of everyday meals. “We eat them because they taste good.”

Better for Local Farmers

Sourcing and eating more organic and GMO-free whole grains (absent modified genetics) can help support local farmers, Speck maintains. Choose barley from Four Star Farms, in Massachusetts; heirloom grits from Anson Mills, in South Carolina; quinoa from White Mountain Farm, in Colorado; or heirloom Japanese rice from Koda Farms, in California.

Better for the Planet

Ancient grains require fewer natural resources to plant, grow and harvest. According to the Water Footprint Network, a pound of beef, millet and rice require 1,851, 568 and 300 gallons of water, respectively, to produce. Substituting grains in diets is a sustainable alternative to meat, and they grow on grasslands that now inefficiently support livestock. According to University of Cambridge Professor of Engineering David MacKay, it takes about 25 times more energy to produce one calorie of beef than one calorie of natural grain. Ancient grains can add variety and flavor to meals and a wealth of them are as close as the gluten-free aisle of a neighborhood grocery or health food store. Judith Fertig blogs at AlfrescoFood from Overland Park, KS.

Favorite Ancient Grains


by Maria Speck



t’s best to cook up a batch of ancient grains ahead on the weekend for use during a busy week. To inject more color and flavor, add a pinch of saffron to turn the cooking water golden, or cook the grains in pomegranate juice. Cooked grain keeps in the refrigerator for up to seven days, ready to enhance salads, soups, yogurt or desserts. Amaranth. The seed head of pigweed, amaranth can be baked into a custard or added to a soup. Grown by the Aztecs, iron- and protein-rich amaranth can be popped raw in a skillet like popcorn, and then added as garnish to soups and salads.

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Buckwheat. The seeds of a plant related to rhubarb and grown in northern climates, buckwheat can be ground into flour for savory French crepes or simmered whole in soup.

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Teff. From Ethiopia, the flour of this tiny grain is fermented and used to make the flatbread known as injera. Try a teff waffle with caramelized pineapple. Source: Adapted from Simply Ancient Grains by Maria Speck.


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Cooking with Ancient Grains To make the soup, heat a large heavy saucepan over medium heat. Swirl in the oil and wait until it shimmers.

Photo by Erin Kunkel © 2015

Stir in the garlic and the herbs thyme and savory, and then cook, stirring, until fragrant, about 1 minute. Watch closely, so as not to burn the pieces.

Buckwheat and Beet Soup Yields: 4 servings 1 Tbsp extra virgin olive oil 1½ cups chopped red onion (1 medium) ¾ tsp fine sea salt 2 tsp minced garlic (2 cloves) ¼ tsp dried thyme ¾ tsp dried savory or ½ tsp more dried thyme ¾ cup raw buckwheat groats (not kasha) 4 cups low-sodium vegetable broth ¼ tsp freshly ground black pepper 2 cups raw shredded beets, preferably red (1 large or 2 small) 1 to 2 tsp honey 1 cup purified water (approximately) 2 tsp sherry vinegar, or more as needed Horseradish Yogurt ¾ cup whole milk or 2% Greek yogurt 3 Tbsp retail horseradish, with liquid ¼ tsp fine sea salt ¼ tsp freshly ground black pepper 30

Stir in the buckwheat groats and cook, stirring occasionally and monitoring, until the grains take on some color, about 2 minutes. Add the broth (beware of splatter), the remaining ½ tsp salt and the pepper and bring to a boil, scraping the bottom of the pan. Decrease the heat to maintain a simmer, cover and cook until the buckwheat is tender, about 15 minutes. While it simmers, prepare the horseradish yogurt topping: Combine the horseradish, salt and pepper in a small bowl and beat until smooth using a fork. Season with more salt and pepper to taste. To finish, stir in the beets and 1 tsp of the honey and then add about 1 cup of water to reach a preferred consistency. Remove the pot from the heat, cover and allow to sit for 5 minutes until the vegetables soften. Add the vinegar and taste for seasoning. Depending on the beets’ sweetness, maybe add another teaspoon of honey and a bit more vinegar to balance it, and perhaps a tad more salt and pepper. The seasoning is forgiving because the topping will bring the flavors together. Ladle the soup into four bowls, garnish with a dollop of the yogurt topping and serve at once.

Greater Cincinnati/Northern Kentucky Edition

Photo by Erin Kunkel © 2015

Add the onion and ¼ tsp of the salt. Stir occasionally, until the onion just starts to brown at the edges, about 5 minutes.

Cardamom-Infused Black Rice Porridge with Blueberries and Pistachios Yields: 4 to 6 servings Black Rice ¾ cup black rice 2 whole green cardamom pods 1½ cups boiling purified water Porridge 1 cup half-and-half, plus more as needed 3 Tbsp maple syrup, or more as needed ¾ tsp ground cardamom 1 cup fresh or frozen blueberries 4 to 6 Tbsp pomegranate seeds, for garnish 3 Tbsp lightly toasted chopped plain pistachios, for garnish Start the rice the night before: Add the rice and cardamom pods to a large, heavy saucepan. Pour over the boiling water, cover and let sit at room temperature or overnight (or chill, covered, for up to 2 days). The next morning, make the porridge: Add 1 cup of half-and-half, the maple syrup and ground cardamom to the saucepan with the rice, cover and bring to a boil over medium-high heat. Uncover, decrease the heat to retain a lively simmer, and cook, stirring once occasionally, until the rice is tender with a slight chew, 5 to 7 minutes.

Remove the cardamom pods, if preferred. Add the blueberries and simmer gently until they are warmed through, 1 to 2 minutes more.

Decrease the heat to maintain a light boil and cook, uncovered, for 3 minutes.

To finish, add ¼ to ½ cup more halfand-half to reach a desired consistency. Taste for sweetness and adjust with more maple syrup if needed.

Taste for salt and pepper and adjust (keeping in mind that olives and feta cheese are typically salty). Photo by Erin Kunkel © 2015

Stir in the millet and green olives.

Divide between 4 to 6 breakfast bowls. Top each bowl with 1 tablespoon of pomegranate seeds and 1 teaspoon of chopped pistachios. Serve warm.

Greek Millet Saganaki with Shrimp and Ouzo Millet 1¼ cups purified water ¾ cup millet 1 bay leaf Pinch of fine sea salt Saganaki 1 Tbsp extra-virgin olive oil 1 cup finely chopped yellow onion (1 small) 1 clove garlic, peeled and slightly crushed 1 small hot green chili, minced (optional) ¼ tsp fine sea salt 2 Tbsp tomato paste 1 (28-oz) BPA-free can whole tomatoes, crushed in a bowl ¼ tsp freshly ground black pepper ½ cup green pimiento-stuffed olives, halved if large 4 oz coarsely crumbled Greek feta cheese (about 1 cup), preferably made from sheep’s milk

Decrease the heat to maintain a simmer, cover and cook until the water is absorbed, about 15 minutes. Remove from the heat and let sit covered for 5 to 10 minutes. Uncover, remove the bay leaf and set aside to cool. Meanwhile, make the saganaki. Heat the olive oil in a large Dutch oven or large, heavy-bottomed saucepan over medium heat until it shimmers. Add the onion, garlic, chili and salt; cook, stirring frequently, until the onion softens and turns light golden, about 5 minutes. Add the tomato paste and cook, stirring, until it darkens, about 1 minute. Add the tomatoes with their juices and the pepper; bring to a boil over medium-high heat.

Remove the pot from the heat, sprinkle with the feta and cover to allow the cheese to soften. To prepare the shrimp (or tofu), season them with salt and pepper. Heat the olive oil in a 12-inch skillet over high heat until it shimmers. Add the shrimp. Cook, undisturbed, until the shrimp or tofu pieces turn golden, 1 to 2 minutes, and then flip them with a spatula and cook until the shrimp are just opaque throughout or the tofu has warmed through, 1 to 2 more minutes, depending on the size. Add the ouzo and cook until it’s syrupy, about 30 seconds. Using a spatula, briskly remove the shrimp from the pan and arrange on top of the millet. Sprinkle with the parsley and serve at once. All recipes adapted from Simply Ancient Grains or Ancient Grains for Modern Meals, by Maria Speck, courtesy of Ten Speed Press.

Shrimp 1 lb jumbo shell-on shrimp from a reputable fishmonger, deveined and patted dry (or substitute firm tofu, cut into bite-sized pieces) Fine sea salt and freshly ground black pepper 2 Tbsp extra-virgin olive oil 1 /3 cup ouzo or other anise flavored liqueur ¼ cup chopped fresh flat-leaf parsley To prepare the millet, bring the water, millet, bay leaf, and salt to a boil in a 2-quart saucepan. natural awakenings February 2016



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Gliding Across Snowscapes

Cross-Country Ski to Explore Winter’s Wonders by Randy Kambic


hile downhill Alpine skiing offers spurts of intense action in-between times spent driving to and from resorts and standing in line at lifts, all that’s needed for Nordic cross-country skiing is a few inches of snow and strap-on skis to transform any nearby park, wooded trail or spacious backyard into a quiet, serene eco-playground. The similar dry-land recreation of Nordic walking that uses poles can be enjoyed year-round.

Ski Season Techniques

Both the standard Nordic form of what’s also known as free-heel skiing and the more challenging Telemark style, able to incorporate hilly terrains, have northern European roots. Cross-country skis are longer and thinner than downhill versions. Instead of placing the entire foot in a bulky, stiff boot affixed to an alpine ski, only the toe section of a sneakerlike boot adheres to a cross-country ski, enabling a fuller gliding motion. Gliding over relatively flat terrain while leaning slightly forward, it’s important to keep weight evenly distributed over both skis. Continuously moving

Greater Cincinnati/Northern Kentucky Edition

ahead in a left-right-left-right motion with a long gait creates a full-body workout as each opposing arm plants a pole and pushes on it to carry the skier into the next step. Cross-country skis aren’t made for sudden stops, so stay alert; gentle, sideto-side skidding employing both legs or turning the front of both skis inward to form a triangle effects stopping. With experience, the skis can be used more like long ice skates, pushing both ahead and outward on them to move slightly faster on wide, groomed, flat surfaces. Vermont native Bill Koch, the only American to win an Olympic crosscountry ski medal—silver at the 1976 Innsbruck Games—helped popularize the recreational sport in America. On February 20, the 2016 Slumberland American Birkebeiner, North America’s largest annual cross-country ski race, is expected to attract about 10,000 participants on a 55K course from Cable to Hayward, Wisconsin (

Any Season Warm-ups

“Many of the movement patterns of Alpine and Nordic skiing are similar,”

explains Michael Wood, chief fitness officer of Koko FitClub (, which is reflected in a new eight-week Snow Sports program at many of its 130 locations in 30 states. “Our Smartraining equipment offers more than 100 different exercises, many of them ideal for preparing for cross-country skiing, like the squat, hip extension, and trunk and hip rotation.” For post-ski stretching, he and club coaches often recommend yoga-type flows like downward dog, child pose and the one-legged pigeon move. “We like to customize programs to enhance dynamic stretching, intensive knee analysis and specific routines to improve individual performance,” says Wood.

Winter Weight Loss

Outdoor winter recreation can help shed pounds. Harley Pasternak, a celebrity trainer, nutrition expert and author, recently reported in Health magazine, “Being outdoors in the cold air enables your body to burn more

calories as it makes an effort to warm up. When you’re chilled, you shiver and shake, which is your body’s way of warming itself by increasing its resting metabolic rate.” Pasternak says that spending time outdoors in cold weather can increase calories burned by as much as 30 percent and advises, “Take up ice skating, crosscountry skiing or snowshoeing.”

Anytime, Anywhere Walking

Nordic walking, launched in Finland in the late 1990s and since spread throughout Europe, incorporates some motions similar to cross-country skiing. Walking while using special poles on dry land or at the beach extends associated health and fitness benefits year-round. Initiated 11 years ago, the American Nordic Walking Association (, based in Palisades, California, conducts classes and other events nationwide. Founder, president and master coach Bernd Zimmerman reports sig-

Winter Trips for the Intrepid


nthusiasts that have built up stamina might consider taking a multi-day backcountry or mountainous trek along marked trails. Overnight stays are offered in lodges, huts or cabins, with many providing cross-country equipment and showshoes. Here are some examples of the awaiting adventures. California and Nevada Many clubs in Los Angeles, Sacramento, San Diego, San Francisco and Las Vegas offer overnight bus trips to cross-country trails in the Lake Tahoe and Sierra Nevada areas. ( Colorado The nonprofit 10th Mountain Division Hut Association was one of the first to establish a hut-to-hut system, encompassing 350 miles of trails in the Rocky Mountains. (

nificant growth in its popularity in recent years. “Both cross-country skiing and Nordic walking are great full-body workouts that use 90 percent of your muscles and treat both the upper and lower parts of the body like machines.” Suitable for all ages, including those that have balance or health issues or can’t run anymore, the walking poles act as extensions of the hands. Their rubber or metal tips work on any surface, such as streets, sidewalks, gravel, sand, dirt or grass. Compared to regular walking, Zimmerman says the Nordic style burns up to 40 percent more calories, tones the arms and upper body, reduces stress on knees and joints, and safely boosts the intensity of exercises to yield additional heart and lung benefits. Ski and general sports equipment retailers that sell and rent equipment also host informative clinics. Check out local retailers for local ski club group outings. Randy Kambic is an Estero, FL, freelance writer and editor, including for Natural Awakenings.

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Animal Connections by James Occhiogrosso


everal years ago, this writer adopted a matted-haired, grungy-looking mutt that was about to be put down from the local animal shelter. His previous owner had dumped him there saying that he had a nasty temperament and was aggressive to children, but shelter workers didn’t see that in him. I entered his pen cautiously. For half an hour, he hovered at the far end, but after coaxing and the offer of a treat, he ventured closer, taking the food gently from my open hand. I was extremely cautious since relatives with small children visit my home frequently. Still, before I knew it, he had captured my heart, and I brought him home. The first few months were hard. I could tell he must have been abused in his prior life because almost everything scared him into a corner to hide. But within a few months, he became my constant companion. In fact, he was the only dog I ever had that I would trust implicitly around small children. Even when the little ones pulled his tail or ears and made him yelp, he never threatened them with a growl or a snap.

Greater Cincinnati/Northern Kentucky Edition

People connect on a subliminal level to animals, benefiting both. In the following story, both Lori and Tristan were on a path to a very unhealthy destination. But a way to health for both of them came into their lives in the most magical of ways.

Lori and Tristan

The smelly shelter cage was no safe haven for the terrified dog. After a life of abuse and torture, he was now in an overcrowded, high-kill shelter in a rural Ohio community where there was very little hope for him to get out alive. A local dog rescue had posted a desperate plea on Facebook to save this dog from being killed. They would handle his case, if only they could find someone willing to provide a foster home. No one was responding. Lori Hiltenbeitel sat at her computer, staring at the picture of the big black-and-white dog. His appearance haunted her. His eyes were sad and hopeless, feelings she often had in her own life. For hours, she kept checking to see whether anyone would step in to save this dog. Nobody answered—until Lori herself did. She brought him home and named him Tristan. And so began a connection that Lori Hiltenbeitel could not break. Lori made a miracle happen for this dog, and Tristan would later repay the favor for Lori. Their first days together came with many challenges. In the stillness of the room they shared, his sad eyes peered out at her from under the bed. When fear overcame him and he could not manage the steps to her home, Lori picked him up and carried him. Lori read children’s books to him with the softest, kindest voice she could muster. This went on for months, and the trust between them grew and flourished. Lori had challenges of her own. At close to 400 pounds, Lori had spent a lifetime battling her weight, once tipping the scales at over 600 pounds. Like Tristan, she too was desperate for change. And then she conceived the idea that would change her life and the lives of many more death-row dogs just like Tristan. The dog-lbs project was born in September of 2011. Lori committed a year of her life to losing weight by doing three things: moving more, consuming less, and eating healthier. She asked people to donate money for each pound lost as documented by a doctor—donations that went straight to Recycled Doggies, the all-foster rescue based in Cincinnati that first pulled Tristan from that highkill shelter. Lori blogged with devastating honesty and vulnerability about her triumphs and failures along the way, letting go of the shame she had carried for so long. But now her story was no longer just about her own dark moments. Now there were dogs depending on her. She might fail herself, but she was determined not to fail these dogs. Then Lori met Lindsey, a personal trainer and fellow dog-foster-mom who stepped up to help her with workouts, nutrition, accountability and friendship. They crossed

the finish line together in Lori’s first ever 5K race. The community support was amazing; by the end of that first year, Lori had lost 71 pounds and raised over $5,000 for Recycled Doggies. Today, the dog-lbs project is still going strong. Lori and Tristan still walk their journey together, going slowly and figuring out the hard stuff with kindness and patience. They have both come so far, and neither of them is standing in darkness and fear any longer. The power of our connection to animals is extraordinary; the unconditional love they offer can change everything, including our health! If you are in the Cincinnati area and would like to add a furry forever-friend to your family, Cincinnati’s largest animal adoption event, My Furry Valentine, is just around the corner on February 13 and 14. Find out more about Lori Hiltenbeitel, Tristan and the doglbs project by visiting Connect with Lori via Also visit the amazing rescue Recycled Doggies at and My Furry Valentine at James Occhiogrosso is a natural health practitioner, author and frequent contributor to Natural Awakenings. Connect with him at 239-652-0421, via email, or by visiting

natural awakenings February 2016



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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.

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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.

What Is Manuka Honey? 4-oz jar $21.99 • 8-oz jar $39.99 + ONLY $5 for shipping Order today, available only at or call: 888-822-0246

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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.

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.


markyourcalendar Introduction to Edible & Ecological Landscape Design

MONDAY, FEBRUARY 1 Yoga for Kids – 4pm. Yoga for kids presented by a kid. Come and meet Vivienne Konz who is certified to teach yoga. She would love to introduce you to the world of yoga. Hyde Park Branch Library, 2747 Erie Ave, Cincinnati. 513-369-4456. Hiking the Appalachian Trail: Food & Gear – 6:30-8pm. Considering a hike on the Appalachian Trail? REI Outdoor School can help you prepare for the trail. In this class we will discuss details of food and equipment selection, including picking the right clothing/layers and gear details. REI Cincinnati, 2643 Edmonson Rd. 513-924-1938. Register:

TUESDAY, FEBRUARY 2 Tai Chi Class – 7pm. 8-week class starts. Change your body, expand your perception, eliminate and control your stress. Develop a new way to move and heal your body. $150. See WhiteWillowTaiChi. com. White Willow School of Tai Chi/Qigong, 7433 Montgomery Rd. Register 513-791-9428.

WEDNESDAY, FEBRUARY 10 Map and Compass Navigation – 6:30-8pm. Come learn basic navigation skills using map and compass to find your way. Learn the parts of a compass, how to read a topographic map and how to use them in tandem. REI Cincinnati, 2643 Edmonson Rd. 513924-1938. Register: Introduction to Essential Oils – 7-8pm. Come and learn what all the buzz is about. Essential oils can enhance so many areas of your daily life. They’re often used as an all natural solution for immune support, relaxation and sleep, stress relief, emotional balance, skin care, respiratory support, green cleaning and even muscle tension and pain. Join registered kinesiotherapist, Stacy Best, to learn about essential oils safety and common methods of use. Free. Fort Wright, KY. Preregistration required: 859-391-5537 or Healing/Drumming – 7-10pm. Led by Bob Laake, Healing Drummer. All are welcome. Several healing tables and multiple practitioners, ashes available. Love donation. Grace Episcopal Church-College Hill, 5501 Hamilton Ave, Cincinnati.

Winter is a great time to plan your landscape. Join us for an introduction to designing your yard with edible and useful plants. Not only can plants perform aesthetically; they can provide ecological services like cleaner air, pollination and erosion control. We will cover basic design principles. Come learn how to make your yard beautiful and abundant. $15.

Feb. 11 • 6-8pm. Civic Garden Center of Greater Cincinnati, 2715 Reading Rd, 513-221-0981.

markyourcalendar My Furry Valentine

Mega Pet Adoption Event. Early bird pricing for Feb. 13 at 10 am is $15/adult. Free general admission and $3 off Early Bird Vouchers available at UDF.

Feb. 13 & 14 • 11am-5pm. Sharonville Convention Center, 11317 Chester Rd, Sharonville. For more info:



FRIDAY, FEBRUARY 12 Expression Sessions Volume 2.3 Art Space – 6-10pm. We will be highlighting your favorite, as well as unknown artists of all mediums throughout Cincinnati’s finest yoga studios. Join us to mingle among beautiful creations with beautiful people and beautiful sounds. Love Light Laughter, A Healing Studio will be an exhibitor. 222 High St, Hamilton.

SATURDAY, FEBRUARY 13 Yoga with Certified Yoga Instructor Gina Belew – 10:30am. Adults are invited to share their yoga practice with certified yoga instructor Gina Belew. Anderson Branch Library, 7450 State Rd. 513369-6030.

World Sound Healing Day Be a part of this Sonic Valentine to the Earth. Cincinnati joins the wave of hundreds of thousands around the world gathering for the 14th annual World Sound Healing Day, started by Jonathon Goldman, sound pioneer. The event in Cincinnati will feature several local standout musicians, and we will tone AH to project the energy of compassion and love into a healing wave for Mother Earth. Audrey Causilla, producer. $15 admission.

Feb. 14 • 7-9pm. Grace Episcopal Church, 5501 Hamilton Ave, College Hill. For more info: 513-374-1783 or

TUESDAY, FEBRUARY 16 Shamanic Journeying – 7-9pm. Led by Larry Crockett, Shamanic Practitioner. Bring a light snack to share. $15. 216 Furbee Dr E, Mason. RSVP required: 513-702-4589 or

WEDNESDAY, FEBRUARY 17 Tai Chi Class-10am. 8-week class starts. Change your body, expand your perception, eliminate and control your stress. Develop a new way to move and heal your body. $150. See WhiteWillowTaiChi. com. White Willow School of Tai Chi/Qigong, 7433 Montgomery Rd. Register 513-791-9428. Fitness Monitor Basics – 6:30-8pm. How far is your favorite trail run? How fast is your pace? How many calories did you burn on your last hike? Join our technical experts to learn more about Fitness Technology components. REI Cincinnati, 2643 Edmonson Rd. 513-924-1938. Register:

natural awakenings February 2016



Joyful Laughter Healing 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 your health and well-being. It oxygenates our bodies, strengthens the immune system, reduces blood pressure and helps create peace in ourselves and our world. Come prepared to move and laugh with Judi Winall. Symmes Township Branch Library, 11850 E Enyart Rd, Loveland. 513-369-6001.

SATURDAY, FEBRUARY 20 Introduction to Essential Oils – 9-11am. Come and learn what all the buzz is about. Essential oils can enhance so many areas of your daily life. They’re often used as an all natural solution for immune support, relaxation and sleep, stress relief, emotional balance, skin care, respiratory support, green cleaning and even muscle tension and pain. Join registered kinesiotherapist, Stacy Best, to learn about essential oils safety and common methods of use. Free. 3505 Dixie Hwy, Erlanger, KY. Preregistration required: 859-391-5537 or

MONDAY, FEBRUARY 22 Full Moon Celebration/Ceremony: Snow Moon – 7-9:30pm. Led by Jim Wachter, minister/teacher. Bring a light snack to share. Love donation. 216 Furbee Dr E, Mason. RSVP required: 513-702-4589 or

You can change the way America eats. Cultivate a healthy business by advertising in Natural Awakenings’

March Food Matters Issue To advertise or participate in our next issue, call

513-943-7323 38

TUESDAY, FEBRUARY 23 World Service Meditation – 7-9pm. Led by Jim Wachter, minister/teacher. Love donation. 216 Furbee Dr E, Mason. RSVP required: 513-702-4589 or

WEDNESDAY, FEBRUARY 24 Empathy Café – With Dr. Karl Jackson, Licensed Psychologist and advanced students of Compassionate Communication Students. Wish someone would really listen to you so that you are heard deeply from a caring, acceptant, and non-judgmental point of view? Or, do you want to perfect your own listening skills? This may be for you. 311 Nilles Rd, Ste A, Fairfield. RSVP: 513-318-7120 or

markyourcalendar Live Your Best Life Program Webinar

Live Your Best Life is a 28-day clean eating and lifestyle reboot program. Join Stacy Best, Registered Kinesiotherapist, for this overview webinar to learn all about the program before it launches in March. Program includes detailed stress busting self-care practices, suggested meal plans for every day, healthy snack recommendations, 50+ recipe book, grocery list, gardening and fitness support and Stacy’s Garden for the Healthy of It ebook. Everything you need to reclaim your health in 2016. Free. If you can’t attend live, a recording will be emailed to you when you preregister.

Feb. 24 • 7-8pm. 859-391-5537 or

Greater Cincinnati/Northern Kentucky Edition

THURSDAY, FEBRUARY 25 Plan a Vegetable Garden – 6-8pm. Are you interested in starting a vegetable garden this year? This course will introduce you to the basics of planning a successful garden. Topics to be covered include site selection, soil preparation, choosing what to grow and where to grow it, when to plant different crops and how to keep your plants healthy. $15. Civic Garden Center of Greater Cincinnati, 2715 Reading Rd, 513-221-0981. Backyard Composting – 7pm. Get the dirt on backyard composting in part one of our Gardening Series. During this free class, learn how to create the most effective compost bin/pile, produce a valuable soil amendment for your garden, and significantly reduce the waste from your kitchen and the yard. Love Light Laughter, A Healing Studio, 8267 Bonanza Ln, Anderson Township.

SATURDAY, FEBRUARY 27 Yoga with Certified Yoga Instructor Gina Belew – 10:30am. Adults are invited to share their yoga practice with certified yoga instructor Gina Belew. Anderson Branch Library, 7450 State Rd. 513-369-6030.

planahead Blossom:

A Yoga & Spirit Renewal Retreat Plan for a little rejuvenation in 2016. Nurture your body, mind and spirit at our spring yoga retreat in the magical high desert of Santa Fe, Now booking. Packages start at $2,350. NM.

MAY 19-22 At the Fours Season Rancho Encantado. For more info: 720-295-2127, SoulBlissYoga.Com/BlossomSantaFe2016.

classifieds 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. EDUCATIONAL TOURS NORTHERN KENTUCKY MONTESSORI ACADEMY TOURS– 9am. Tours for prospective families. 2625 Anderson Rd, Crescent Springs, KY 41017. Call for an appointment and more info at 859-331-3725 or visit

SERVICES TAROT ADVISING, CONSULTING AND MEDITATION COACHING – Improve your quality of life through greater insights and awareness. 513-616-2251.

ongoingevents sunday


Pilates Reformer Circuit – 7:30-8:30am. Good for all fitness levels. This dynamic, total body conditioning class incorporates a range of different Pilates equipment, including the Reformer, Tower and Wunda Chair to help you improve strength, stamina and overall functionality. TriHealth Fitness and Health Pavillion, 6200 Pfieffer Rd, Montgomery. For pricing: 513-246-2642.

Lettuce Eat Well Farmers’ Market – 3-7pm. Year-round 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:

Emotional Healing Programs: Focusing on Spiritual Growth – 3-4:30pm. 2nd Sun. Learn and practice powerful HeartMath techniques that lead to emotional, physical and spiritual benefits. Biofeedback provided. Experience the power of Radical Forgiveness in a safe setting. Free. East Walnut Hills. RSVP: 513-259-7284. GayPurpura1@

monday Yoga – 9:30-10:45am. $10/drop-in. Serenity Now Holistic Healing Center, 8761 U.S. Hwy 42, Union, KY. 859-647-7780. Parkinson’s Basic Level Exercise Class – 3:304:30pm. Harry Whiting Brown Center, 34 Village Square, Glendale. For more info: 513-233-2673.

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. Tai Chi for Adults – 5:30pm. An invigorating session of tai chi for adults and teens. Madisonville Branch, 4830 Whetsel Ave. 513-369-6029.

wednesday Community Yoga at Immanuel – 12:30-1:45pm. Beginner to intermediate practice with Christian


MADEIRA MADEIRA farmers market farmers market

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. meditation. Open donation. 3445 Clifton Ave, Cincinnati. Info, Teresa: 513-751-0312. Parkinson’s Basic Level Exercise Class – 4-5pm. Harry Whiting Brown Center, 34 Village Square, Glendale. For more info: 513-233-2673. Tai Chi for Optimum Health – 6-7pm. Helps with balance, energy and more. All levels welcome. $10/ drop-in, $60/6-wk session. Serenity Now Wellness Center, 8761 U.S. Hwy 42, Union, KY. 859-647-7780.

thursday YINstorative Yoga and Acupressure – 1011:15am. Beginner and advanced students welcome to this yin yoga class with optional suggestions of acupressure points given by acupuncturist/teacher to massage, tap or otherwise stimulate during your yoga practice. Finish with a relaxing yoga nidra meditation. $10/drop-in. World Peace Yoga, 268 Ludlow Ave, Clifton. 513-300-9642. Parkinson’s Elite Exercise Class with Boxing – 12:15-1:15pm. Coors Core Fitness, 7693 Beechmont Ave, Anderson Township. For more info: 513-233-2673. Madeira Farmers’ Market – Thru Apr. 3:30-6pm. Madeira Silverwood Presbyterian Church, 8000 Miami Ave, Madeira. Meditation Class – 7-8:30pm. 2nd Thurs. With Gary Matthews. $20. The Stillpoint Center, 11223 Cornell Park Dr, Blue Ash. 513-489-5302.

Thursdays Thursdays May – September

3:30pm – –7pm November April Miami Ave & Dawson Rd 3:30pm – 6pm

Drum Circle – 9-11pm. Stillpoint Center for Healing Arts, 11223 Cornell Park Dr, Blue Ash. 513-489-5302.

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. Vitamin B-12 Shots – 10:30-11:30am. Susan’s Natural World, 8315 Beechmont Ave, Anderson Township. For more info: 513-474-4990. Introduction to Network Spinal Analysis Talk – 10:30am-12pm. 2nd Sat. Learn how stress affects posture and brain function. Must register: 513-321-3317. Compassionate Communication Workshop – 2:30-4:30pm. Dr. Karl Jackson, licensed psychologist, shares principles and skills for Healthy Relationships, as outlined by Marshal Rosenberg, PhD. In his bestseller Non-Violent Communication: A Language of Life. Includes Deep Listening (Empathy) skills training. Attend one to sample or attend regularly. $15. RSVP: 513-318-7120 or Wine Tasting – 2-5pm. Country Fresh Market and Wine Depot, 8315 Beechmont Ave, Anderson Township. 513-474-9167.

Experience the Healing Energy of Acupuncture Serving Cincinnati Since 2001

Carole Paine, MS, L. Ac. Cincinnati Acupuncture

5400 Kennedy Ave. • Cincinnati 45213

Thursdays 4:00-6:00 | November through April Madeira Silverwood ThursdaysMadeira 4:00-6:00 | November through April Local. Natural. Sustainable. October – Church April Presbyterian Silverwood Presbyterian Church

Local.Silverwood Natural. Sustainable. Madeira Presbyterian Church 8000 Miami Avenue (Near corner of Miami and Galbraith) 3:30pm – 6pm 8000 Miami Ave. 45243 8000 Miami Avenue (Near corner of Miami and Galbraith)

8000 Miami Ave 45243

513-317-3660 • natural awakenings February 2016


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


513-324-0955 Ancient Healing Arts Practiced with Compassionate Understanding. Now serving 5 convenient locations. Call today for a free consultation or visit my website at See ad, page 33.


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 25.


Anderson Township 513-482-0907 For the mind, body, soul and spirit. The practical expression of loving kindness through relaxing hot stone massages, SomaVeda® Thai yoga massage, laughing yoga, Reiki, reflexology, meditation, LCD Ionic Foot Detox Treatments, and natural and organic unique products. See ad, page 19.


513-583-5855 Experience Diamond Quality cleans exclusive “Quality Detail Clean” system. We guarantee 100% satisfaction or a reclean is done in 24 hours. Our cleaning services include the following: recurring custom detail, special event/onetime, move in/out, windows and blinds, decluttering, organizational assistance and much more. See ad, page 29.




Karl W. Jackson, PHD TEN THOUSAND VILLAGES Licensed Psychologist 2 Locations:

2 locations: 311 Nilles Rd, Ste A, Fairfield, OH 45014 E Walnut Hills, Cincinnati, OH 45206 513-318-7120 Tired of conflict, not being heard, and unsatisfying relationships? Improve communication with skills for deeper connections, better conflict resolution, greater mutual understanding and meeting everyone’s needs for a more joyful life. Apply in Significant-Other, Friendship, Parenting, Teaching, and Business Relationships. See ad, page 19.

2011 Madison Rd, O’Bryonville 513-871-5840 11316 Montgomery Rd, Harper’s Pointe 513-802-5721 Ten Thousand Villages, the world’s oldest fair trade organization, has worked over 60 years cultivating trading relationships that ensure artisans in developing countries receive a fair price for their beautiful handcrafted goods. Visit today to learn more about our mission.




Use this logo for reductions only, do not print magenta. Do not reduce this logo more than 30%. Magenta indicates the clear area, nothing should print in this space. You may reduce the logo to 20% without the tag and strap lines. Color of Wood Block Motif critical match to Pantone 1805. Letters print Pantone Process Black.


513-259-7284 National Phone Coaching HeartMath® training teaches emotional mastery using biofeedback and techniques that create measurable changes in your feelings and physiology. Transformational Breath integrates repressed emotional patterns and accesses your higher self. It also integrates the energetic shifts of Radical Forgiveness. See ad, page 8.


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 17.

Pounds & Inches Weight Loss Center 157 Lloyd Ave, Florence, KY 41042 859-282-0022 Certified personal trainers, nutrition and supplement consults, holistic well care. Customized exercise program to strengthen the body, improve balance and flexibility, increase endurance, support weight loss. See ad, page 5.


Cinna Health Products is a health and wellness company. We make LYCOLIFE, an antioxidant-rich lycopene fruit drink and NOREDOL cosmetics, designed to reduce the appearance of redness and blemishes. These natural and innovative products are developed here in Cincinnati. See ad, page 27.

Being listened to is so close to being loved that most people cannot tell the difference. ~David Augsberg

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 23.

Holistic Health Best Holistic Lifestyle Services

Stacy Best, Board Certified Holistic Health Practitioner 859-391-5537 Stacy Best is a Registered Kinesiotherapist, Board Certified Holistic Health Practitioner (AADP), and Master Gardener. Stacy customizes each client program to specifically meet their needs with holistic meal planning, fitness, stress management, and self-care. She specializes in weight loss, inflammation, digestion challenges, and hormone and nervous system imbalance. Call for your complementary consultation. See ad, page 16.

HOLISTIC WELL CARE SIGNIFICANT HEALING WELL CARE PRACTICE 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 5.


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 17.



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 19.


Dr. Stephen Billmann Cincinnati’s Preferred Expert for Insomnia Offices in Mason and Montgomery 513-297-3455 or 513-530-5888 Dr. Billmann is Cincinnati’s preferred expert in the treatment of insomnia. He has helped hundreds of people resolve their sleep problems. “I am finally sleeping and feel like a different person, like my ‘old self’. I wish I had met Dr. Billmann five years ago.” –Dianne, Cincinnati. See ad, page 22.


6400 E Galbraith Rd Cincinnati, OH 513-791-5521 Mary Rasmussen trained as an Integrative Health Coach at Duke University and is also a certified Nutritional Counselor. Her expertise is to help individuals (or groups) create a personalized health plan that is tailored to meet their needs and focuses on diet, exercise, mind/body techniques, reducing toxin exposure and diet detoxification programs. This approach can vastly improve outcomes for those wanting to make dietary and lifestyle changes by creating new and sustainable habits. See ad for Alliance Integrative Medicine, page 21.


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 9.


7060 Ridgetop Dr, Ste C, West Chester, OH 45069 513-755-0123 Optimizing your healthcare by integrating the best of traditional medicine with a natural approach to hormonal imbalance, thyroid disease, diabetes, heart disease and more. We treat all of you by looking at the whole picture to restore your energy and excitement about life. See ad, page 13.


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 17.


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 Snow Removal needs. Insured and recommended, Tamarac is creating “The Look That Lasts”. Call today for an estimate. See ad, page 8.

natural awakenings February 2016


NUTRITION SIGNIFICANT HEALING WELL CARE PRACTICE 157 Lloyd Ave, Florence, KY 41042 859-282-0022 Nutrition and supplement education. Emphasis on natural supplements and remedies. Learn to read food labels, limit chemical additives, balance intake of nutrients, manage weight. See ad, page 5.

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 20.


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.


513-899-3651 Unker’s Therapeutic Products provide warm, soothing, temporary pain relief from minor aches and pains, muscle sprains, back ache, joint and muscle soreness, cracked skin, burns, bites and more. All-natural pure botanical oils. Made in the U.S.A. To God Be The Glory.


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7719 Five Mile Center, Five Mile Rd, Anderson tsapTownship eht ni sseccus ruoY !sweN taerG  513-604-6508 THGIR eht gnivah ton yb derednih saw .NOIT AMROFoffers NI TheraPilates Fitness LACISspecialized YHP a si one-on-one YLLAER ephysical rehT  gnithgif netherapy eb sah evaluations taht ECNALand ABM I treatoy tsand niagback a ments. Treating.uneck dna kool ot ytdisorders, inutroporthopedic po ruoyand si sports sihT related injuries, neurological !ratS rdisorders, epuS a ejoint kil lreplacements eef and injury prevention. We also gnilaeH citsiloH offer Pilates Reformer group and private classes. ygolodirI ssoL thgieW reflexology pmaC tooB ssentiF SIGNIFICANT HEALING WELL CARE reniarT lanosreP ECA PRACTICE egassaM 157 Lloyd Ave, Florence, KY 41042 y g oloiseniK 859-282-0022 seiretsyM lacideM gnivloS !sdeen ssentif dna htlaeh ruoy fo lla gnivreS Reflexology is used primarily tsfor igolorelaxing dirI & rentension. oititcarP HowcitsiloH ever, there are reflex deifitrareas eC drain oB 24the 014feet YK ,and ecnerhands olF ,eunwhich evA dyocorlL 751 respond to all the glands, or2200-282-958 gans, and parts of the body. Stimulating these reflexes properly can help many health problems in a natural way. Reflexology improves nerve and blood supply, and helps nature to normalize. See ad, page 5.

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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 17.


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

Ailie provides clients with tools for regeneration of mind, body, and spirit. AHW offers classes in Yoga, Meditation, Zumba, Women’s Fighting (Free), Diet/ Nutrition, Personal Training/Fitness as well as natural products for dry skin, psoriasis, eczema, molluscum and skin infections. See ad, page 11.


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 16.





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.

Greater Cincinnati/Northern Kentucky Edition

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 16.


877-915-9228 Code: OH200 Wellness Plus is a family health and wellness discount card designed to help individuals and families navigate their way to optimal health. Providing various resources and benefits including discounted dental, vision and hearing plans; all members of the family can now afford these important preventative services. Preventative means “to stop something bad from happening.” $14.99/Month for entire family. See ad, page 34.

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Natural Awakenings publishes in over 95 markets across the U.S. and Puerto Rico. • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

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

Huntsville, AL Gulf Coast AL/MS* Phoenix, AZ* Tucson, AZ East Bay Area, CA San Diego, CA Boulder/ Ft. Collins, CO* Denver, CO Fairfield County, CT Hartford, CT New Haven/ Middlesex, CT Washington, DC Daytona/Volusia/ Flagler, FL NW FL Emerald Coast Ft. Lauderdale, FL Jacksonville/ St. Augustine, FL Melbourne/Vero, FL Miami & the Florida Keys Naples/Ft. Myers, FL North Central FL Orlando, FL Palm Beach, FL Peace River, FL Sarasota, FL Tampa/St. Pete., FL FL’s Treasure Coast Atlanta, GA Hawaiian Islands Chicago, IL Chicago Western Suburbs, IL Indianapolis, IN Baton Rouge, LA Lafayette, LA New Orleans, LA Portland, ME Boston, MA Ann Arbor, MI East Michigan Wayne County, MI* Western MI Minneapolis/ St. Paul, MN Charlotte, NC* Lake Norman, NC* Triangle, NC Bergen/Passiac, NJ*

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Central, NJ Hudson County, NJ Mercer County, NJ Monmouth/ Ocean, NJ North Central NJ South NJ Santa Fe/Abq., NM Las Vegas, NV Albany, NY Buffalo, NY Central NY Long Island, NY Lower Hudson Valley West, NY Manhattan, NY* Rochester, NY Westchester/ Putnam Co’s., NY Central OH Cincinnati, OH Toledo, OH Oklahoma City, OK Portland, OR* Bucks/Montgomery Counties, PA Harrisburg/York, PA Lancaster/Berks, PA Lehigh Valley, PA* Pocono, PA/ Warren Co., NJ Scranton/ Wilkes-Barre, PA Rhode Island Charleston, SC* Columbia, SC Grand Strand, SC* Greenville, SC Chattanooga, TN Knoxville, TN* Memphis, TN Austin, TX Dallas Metroplex, TX Dallas/FW Metro N Houston, TX San Antonio, TX* SE Texas Richmond, VA Seattle, WA Madison, WI Milwaukee, WI Puerto Rico

* Existing magazines for sale

Natural Awakenings recently won the prestigious FBR50 Franchise Satisfaction Award from Franchise Business Review. To learn more, visit

Na cincinnati feb2016 online  
Na cincinnati feb2016 online