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Rethinking Heart Health


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LOVE Attracting Our One True Love

House Harmony A Toxin-Free Home Nurtures Well-Being

Happy Heart Emotions Matter as Much as Cholesterol

February 2014 | Greater Cincinnati/Northern Kentucky |

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W contact us Publisher Carol Stegman Editing/Writing Theresa Archer • Alison Chabonais Magaly Madrid • Martin Miron Jim Occhiogrosso Linda Sechrist • Gayle Wilson Rose Design & Production Steffi Karwoth • Stephen Blancett Sales/Marketing Carol Stegman • Betsy Tartar Technical Support Chris Stegman Advertising 513-943-7323 Natural Awakenings Greater Cincinnati/Northern Kentucky 1134 Wellesley Ave, Batavia, Ohio 45103 Phone: 513-943-7323 Fax: 513-672-9530 Email:

e stand in awe at the universal power of love! Valentine’s Day this month unfailingly reminds us to move a little more love into our hearts. We all know that love makes us feel good, but did you know that healthy, loving relationships can have a surprisingly positive impact on our physical and mental health? Romance’s blissful effect on the brain is due to increasing natural dopamine levels in the body, associated with optimism, energy and a sense of wellbeing. Strong relationships also have the powerful effect of enhancing the functioning of our immune system, according to Gian Gonzaga, Ph.D., senior director of research and development at eHarmony Labs. He advises that the key to any healthy relationship is to learn to engage in positive conflict. Productively engaging in the conversation without retreating or stonewalling each other can go a long way in successfully resolving issues. Feeling a little blue or under the weather? Maybe it’s time to make room for more love in your life. Last year, Natural Awakenings launched a new singles website to connect people that want to lead a natural, healthy lifestyle. Opposites sometimes attract initially, and perhaps superficially, but sharing common goals with someone can develop into a happier and more meaningful relationship that lasts. This month, in the article “Love Magnet,” Katherine Woodward Thomas explores the idea that finding true love necessitates that we first look within. She observes that focusing on external reasons why this or that romantic relationship isn’t working only leads to more heartbreak. Thomas also suggests simple ways to create the magnetic attraction that calls in and connects with true love. All in all, February seems an ideal time to elevate relationships and connect with caring companions to boost our well-being. Loving ourselves and others is the ultimate powerhouse designed to deliver better health, relationships, career success and happiness.

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21 trx suspension training

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21 24


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27 New Statin

Guidelines and Cautions


by Dr. Gary Huber


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a State of Calmness by Kathleen Barnes




Boosting Diets and Heart Health by Judith Fertig



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37 New Technology for Cleaner Indoor Air

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natural awakenings

February 2014


newsbriefs Diamond Quality Clean Introduces New Line of Green Products


ealth-conscious people do not want harmful chemicals regularly used to clean their homes, so Diamond Quality Clean has developed a new program using products that can create a sanitary and Jan Hall & Sandy Trebour safe environment for the whole family and pets alike. Their staff has been trained and equipped with new, effective green products, and Diamond Quality Clean guarantees 100 percent customer satisfaction or they will re-clean the home within 24 hours. Considering the high incidence of allergies and sensitivities, an effective green cleaning solution gives people an alternative to harmful chemicals. Diamond Quality Cleaning Services offers outstanding quality and service on everything from maid service and house cleaning to janitorial services for the office. For more information, visit or call 513-583-5855. See ad on page 12.

Grand Opening of Mindful Wellness Medical Thermography


any women fear mammograms because of the radiation exposure and painful compressions. Medical thermography, a radiation-free, state-of-the-art screening procedure that uses heat detection to locate areas of temperature difference in the body, is now available in the Cincinnati area through Mindful Wellness Medical Thermography in West Chester. Most pathological processes demonstrate signs of increased heat or excessive cold. Areas of elevated heat detect-


Greater Cincinnati/Northern Kentucky Edition

ed by thermography may indicate angiogenesis, or an increase in the growth of blood vessels supplying a growing tumor. Breast cancer detection with thermography has been used since 1956 and was cleared by the FDA in 1982 as an adjunctive procedure for breast cancer screening. More than 20,000 cases of breast cancer are reported annually in women under the age of 40. Typically, this population is consistently neglected by traditional breast cancer screenings. The lack of radiation with thermography makes it ideal as a routine screening method for women under 40. Mindful Wellness also provides thermal imaging health screenings for breast health, thyroid, lymphatic congestion, nervous system disorders, abdominal inflammation, vascular system analysis, neuromuscular disorders, full body and other pathological applications. Location: 8859 Cincinnati-Dayton Rd., Ste. 007. Mention Natural Awakenings for $20 off a full-body scan or $10 off a breast health screening during Feb. For more information or to schedule an appointment, call 513-382-3132.

AromaTouch Sessions Available at Blue Cocoon


indsay Horlander, a wellness coach specializing in nutrition, is now offering doTeERRA AromaTouch Technique sessions and workshops at Blue Cocoon, Cincinnati’s premier lactation store. This clinical approach applies essential oils along energy meridians and visceral contact points of the back and feet. AromaTouch can help balance the sympathetic and parasympathetic nervous systems of the body, as well as improve stress management, immune support and relaxation. The workshops include hands-on essential oils classes, as well as nutrition classes for moms, children and families. Location: 9393 Montgomery Rd., Montgomery. For more information or to sign up for a workshop, call Lindsay Horlander at 513-254-0819.

Foodie Cincy Supports Freestore Foodbank


oodie Cincy is Cincinnati’s newest way to support local/independent restaurants and give back to the community. It’s a handy deck of cards featuring 52 Cincinnati/Northern Kentucky restaurants of all cuisines and pricing. Each card in the deck is a coupon for $10 off on a minimum $30 purchase from each individual restaurant. By utilizing the cards in the Foodie Deck, patrons can eat well locally while supporting independent businesses and the local community. A portion of the proceeds from every Foodie Cincy deck sold (minimum of 2 percent of sales) will be donated to the Freestore Foodbank, a Cincinnati Tri-State area nonprofit organization that distributes more than 18.5 million meals annually to more than 300,000 low-income individuals and families. The Freestore Foodbank, a charter member of Feeding America, responds to poverty and food insecurity in our community and provides an array of services such as emergency clothing, housing services, SNAP assistance and Medicaid outreach. Decks are available for $20 at and select participating restaurants. Local nonprofits and other charitable groups may also be selling Foodie Decks to support their cause. For a list of participating restaurants and where decks are sold, visit the Foodie Cinci Facebook page. For more information about the Freestore Foodbank, visit FreeStoreFood See ad on page 30.

kudos Karma Wellness Studio, located in the heart of Mt. Washington, celebrated their second anniversary with a ribbon-cutting ceremony presented by the Anderson Area Chamber of Commerce to celebrate their grand reopening. Now open seven days a week, Karma Wellness offers a variety of holistic and alternative services ranging from massage, reflexology, craniosacral therapy, Reiki and body treatments. Workshops such as Reiki for Self-Healing and Art as Meditation are available on select Sundays. Karma Wellness uses all natural and organic products for their massage oils and laundry needs. Their staff is professional, knowledgeable and compassionate and believes in creating an eco-friendly environment for their clients. Walk-ins and online bookings are accepted. Location: 2067 Beechmont Ave., Mt. Washington, for more information, call 513233-9355 or visit See ad on page 9. WGCU Public Media has recognized Natural Awakenings founder Sharon Bruckman as one of its 14 exceptional women for 2014 Makers: Women Who Make Southwest Florida. The award coincides with the magazine’s celebration of 20 years in publication, a milestone recognized nationwide.

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Nothing can bring a real sense of security into the home except true love. ~Billy Graham natural awakenings

February 2014



ecotip Beyond Bling

True Treasures Avert Eco-Harm Done right, Valentine’s Day and gifts of jewelry go together like love and marriage. Those that have no desire to support the unsafe worker conditions, widespread price fixing and waste associated with gold mining, also linked to pollution, financing wars and terrorism, look for better options. They wish to have no part in underwriting standard ring-making practices which, according to the Worldwatch Institute, create tons of toxic mining waste that can persist for decades and enter the food chain. Happily, there are far more ethical choices. Alternate routes. Among many sustainable and socially responsible options, jewelry made from recycled gold, silver and titanium plus synthetic gemstones is offered by GreenKarat ( while Brilliant Earth ( provides antiques and also custom makes or helps customers create their own treasured gifts utilizing minerals from pure sources; the company also donates 5 percent of its profits to support communities that have suffered from unethical industry practices. Heirlooms. A son or grandson gifting a grandmother’s or mother’s cherished piece of jewelry to a spouse or girlfriend expresses a tradition of love and family connectivity, plus gives new life to precious items. Michelle Ercanbrack, a family historian at, recommends using a family-treasured diamond in a more modern setting or making a ring into a pendant. “Heirlooms link the present to the past—they are part of a family narrative that can increase the present generation’s sense of belonging and identity,” she says. Native American jewelry. Deborah Nelson, owner of Silver Eagle Gallery, in Naples, Florida, and Highlands, North Carolina, attests that artful jewelry by Native Americans supports their culture and forges a connection to Americana with timeless appeal. Bracelets made by Navajo Indians incorporate turquoise pieces often linked together or set in mosaic form on a sterling band. Sterling silver and golden amber sunburst rings also make good gifts. “The handmade attention to detail is a stark contrast to what’s cast in a mold overseas,” says Nelson.

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Greater Cincinnati/Northern Kentucky Edition

Early Warnings of Heart Troubles Differ for Women W

omen may worry more about breast cancer, but in reality, heart disease is the top killer of American women, claiming 300,000 lives a year, 7.5 times the number that die of breast cancer, according to the Centers for Disease Control and Prevention. Although heart disease is more often perceived as a men’s issue, since 1984 more women have died of heart disease than men. Part of the reason may be that women’s heart attacks can differ from men’s and the American Heart Association (AHA) warns that women often fail to recognize the symptoms, ranging from torso aches and pains and nausea to anxiety, shortness of breath, dizziness and extreme fatigue. They may experience subtle symptoms for months and write them off as byproducts of menopause, heartburn or effects of aging. The National Institutes of Health states that 43 percent of women that have heart attacks experience no chest pain. The difference between the more subtle signs of a heart attack in women and the more dramatic signs in men may help explain why 75 percent of men, prompted to act quickly, survive a first heart attack, while only 62 percent of women do, according to the AHA. “Research shows that women may not be diagnosed or treated as aggressively as men,” notes the Agency for Healthcare Research and Quality, part of the U.S. Department of Health & Human Services.

Traditional Health Benefits of Hawthorn Berries


erbs comprise a substantial part of traditional health care. Many may be consumed with food or infused into tea while others work well applied directly to skin. Examples include celery used for joint health, sage for digestion and rosemary for circulation. According to the American Journal of Health (2003), Hawthorn berries prove helpful in supporting aging vascular systems, which can lose elasticity and become increasingly rigid due to lack of copper in the diet which authors note, helps build flexible collagen; and can be exacerbated by poor Vitamin C intake which results in scarring on the inside of the blood vessels (Nature Genetics, Feb 2004). With the heart continually pumping blood through the body, a rigid vasculature structure can raise blood pressure, causing the heart has to work harder and all the systems become stressed. Hawthorn berries work to tone the heart muscle and relax vasculature tissues, according to most sources of herbal information. (HerbalWisdom. com). This two-phased effect is generally noticeable within the first week of taking Hawthorn berries. (Whole berries are preferred to tinctures or extracts that fracture or leave out essential nutrition components that work best in combination.) Hawthorn berries have even been associated with the correction of some arrhythmias, easing of congestive heartfailure symptoms and improvement in the condition of the interior walls of blood vessels, according to Pittler, Schmidt and Ernst in the American Journal of Medicine (2003). Hawthorn berries, like many other herbs, are available in supplement form under a variety of brand names. It’s a good practice to test a few and find the one that works best, then keep the bottle refrigerated to extend shelf life.

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February 2014



Thyroid Issues May Thwart Weight Loss


espite their best intentions and efforts, many people fail in repeated attempts to lose weight. This unfortunate event is often related to a problem with an underperforming thyroid gland, rather than a lack of will power. The human thyroid, a part of the endocrine system, controls many processes in the body, most notably, overall body metabolism. When it produces too little thyroid hormones, a condition called hypothyroidism, metabolism slows, the body is sluggish and its owner may suffer from weight gain, fatigue, lack of motivation, depression, aches and pains, cold sensitivity, hair loss, constipation, bloating, brittle nails, menstrual irregularities, dry skin and more than a dozen other symptoms. While this condition is common and occurs in both sexes, it is more predominant in females, and affects more than 30 million women in the United States. Hypothyroidism is typically diagnosed with blood tests that measure the levels of thyroid hormones in the body. However, while a conventional thyroid blood test does evaluate some of the thyroid metabolism markers, patient symptoms are often an important part of the diagnosis. Undiagnosed low thyroid, known as subclinical hypothyroidism, occurs when test values are within normal range, but the patient is still experiencing classic symptoms of low thyroid. Poor thyroid function can be caused by many variables, such as diet, lifestyle, stress, poor digestion, lack of exercise and other seemingly unrelated root causes. When the thyroid is underperforming, it is often easier to munch on snack food than to conjure up motivation to exercise. However, once a root cause is identified, thyroid disorders often respond well to strategic lifestyle and dietary changes. To learn more about thyroid function, the Living Proof Institute has created a free, online education program and lecture series that contains much-needed critical information about this growing issue. Living Proof Institute is located at 9277 Centre Pointe Dr., Ste. 350, in West Chester. For more information or to schedule a consultation, call 513-785-0686 or visit or See ad on page 3.

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Greater Cincinnati/Northern Kentucky Edition

The Whole Fish is Best for Blood Pressure


ver the years, a broad range of research has confirmed that omega-3 fatty acids found in fatty fish like salmon, tuna and sardines promote heart and brain health. Now researchers at the University of Pennsylvania’s Perelman School of Medicine have found that taking fish oil supplements isn’t as effective at keeping blood pressure under control as eating an actual fish. The animal study published in the U.S. Proceedings of the National Academy of Sciences shows that eating oily fish helped open ion channels, a complex series of membranes in the cells that line blood vessels, letting sodium, calcium and potassium in and out of those crucial cells and helping reduce blood pressure. Because fish oil supplements did not activate the ion channels, they didn’t reduce blood pressure in the same way.

Egg Whites Function Like Blood Pressure Meds


aintaining healthy blood pressure is vital for long-term heart health, and scientists have now discovered evidence that a component of egg whites may have beneficial cardiovascular effects. Researchers from Clemson University, in South Carolina, found that a peptide in egg white, one of the building blocks of proteins, reduces blood pressure in animals about as much as a low dose of Captopril, a prescription medication for high blood pressure. The RVPSL peptide acts as a natural ACE inhibitor, functioning similar to the entire family of prescription medications that treat hypertension.

Zinc Orchestrates Immune Response


Happy Marriage, Healthier Lives


University of Missouri expert says that people in happy marriages are more likely to rate their health better than their peers as they age. Evidently, engaging with one’s spouse builds a strong relationship that can improve spirits, promote feelings of well-being and lower stress. Analyzing data from 707 continuously married adults that participated in the Marital Instability Over the Life Course panel study, a 20-year nationwide research project begun in 1980, researchers found that married people have better mental and physical health and are less likely to develop chronic conditions than their unmarried, widowed or divorced peers. Thus, researchers recommended involving spouses and families in treatment for any illness. They further suggested that in cases of a strained marital relationship, improving marital harmony would also improve health.

any have heard that zinc can stop a cold in its tracks, and new research from Ohio State University tells us why; it turns out that zinc gently taps the brakes on immune responses, slowing them down and preventing inflammation from spiraling out of control. The researchers’ work with human cells and animals found that zinc serves to balance the immune response within the cells so that the consequences of insufficient zinc at the time of an infection include excessive inflammation. Of all the zinc contained in our bodies, only about 10 percent of it is readily accessible to help fight off an infection, notes Daren Knoell, professor of pharmacy and internal medicine and lead author of the study, published in Cell Reports. The research team suggests that proper zinc balance is especially important in battling serious and potentially deadly infections. Zinc deficiency affects about 2 billion people worldwide, including an estimated 40 percent of the U.S. elderly.

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February 2014




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

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Humans like to think of themselves as unique when it comes to taking vows of togetherness. But a surprising number of other species in the animal kingdom provide sterling examples of fidelity, monogamy and lifelong pairing. Gibbons, of the ape family, are the nearest relatives to humans that mate for life. They form extremely strong pairings and both sexes are on relatively equal footing in their relationships. Bald eagles, our national emblem, typically mate for life, except in the event of a partner’s inability to procreate. Wolves, often portrayed as tricksters in folklore, conduct a family life more loyal than many human relationships. Wolf packs typically comprise a male, a female and their offspring, making them akin to a human nuclear family. Swans form monogamous pair bonds that last for many years or even for life. Their loyalty is so storied that the image of two swans swimming with their necks entwined in the shape of a heart has become a universal symbol of true love. French angelfish are seldom found far from their mate, because they live, travel and even hunt in pairs. The fish form monogamous relationships that often last as long as both individuals are alive. In fact, they act as a team to vigorously defend their territory against neighboring pairs. Other examples include albatrosses, African antelopes, black vultures, Malagasy giant rats, prairie voles, sandhill cranes, termites and, of course, turtle doves. To view images, visit and MatesSlideshow.

Sweet Solution

Turning Agri-Waste to Good Use Cement that incorporates waste ash from sugar production is not only stronger than ordinary cement, it also qualifies as a greener building material. Researchers at the Niels Bohr Institute at the University of Copenhagen, in Denmark, have found that cement made with sugar cane ash mixed in is stronger, can withstand higher pressure and crumbles less than ordinary cement. In countries where sugar cane is grown, such as Cuba and Brazil, this agricultural waste product has been added to cement for years. Extracting sugar from the cane typically leaves a lot of fiber waste that is burned into ash, discarded and then requires disposal. Using sugar cane ash also can lower the energy use and carbon footprint of cement production. Heloisa Bordallo, a researcher at the Institute, comments, “You are saving both CO2 emissions and raw materials.” Source:

Greater Cincinnati/Northern Kentucky Edition

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Loving Local

Small Retailers Gaining Force While online mega-shopping malls have decimated many types of small businesses around the country, the Business Alliance for Local Living Economies notes that independent bookstores are doing surprisingly well. For the last four years, their number and total sales have grown, despite the recent recession. In 2009, citizens patronized 1,651 independent bookstores in the United States; today their number exceeds 1,900. In addition, local coffee shops have grown faster than the largest chain’s storefronts. Bakers and specialty food purveyors, independent pharmacies and pet, fabric and stationery stores are growing, too. One reason for the good news is the “buy local” ethic promoted by groups such as the American Independent Business Alliance. Last year, sales at independent businesses in cities benefitting from these campaigns grew 8.6 percent; those without them still increased 3.4 percent. Independents are winning customer loyalty in part by hosting and sponsoring events that enrich the community. The public is realizing that buying local supports area families, keeps more dollars circulating locally and strengthens a healthy sense of community that benefits everyone. Source:

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February 2014



Greenwashing Watchdog

Dr. Bronner Clears Out Imposters

Handy Curriculum

Shop Class Teaches Sustainability According to a report in The Boston Globe, some American schools regret that they replaced woodshops with high-tech educational forums in the 1990s. Shop class is valuable for students that may underperform in traditional academic settings and empowers them to learn and produce tangible results. Doug Stowe, a woodworker and teacher in Eureka Springs, Arkansas, writes in, “Our society has inadvertently created a dependent generation of young people that don’t know how to fix things and lack even the most basic manual competence. Putting girls and boys into shop class would challenge rampant consumerism because a person is less inclined to throw out a piece of furniture and buy a replacement if they know how to fix it. “With so many cheap imports flooding stores, it’s difficult for students to gain perspective on the resources and time required to create a piece of furniture, so shop class can teach students to appreciate long-lasting quality and its accompanying fair price tag. In this way, shop class is linked to sustainability.”


The nonprofit manufacturer of Dr. Bronner’s Magic Soaps (DrBronner. com), known in the U.S. for more than 50 years for its devotion to purity and informationcrammed product labels, has taken to filing lawsuits against companies that don’t live up to health claims or that employ deceptive greenwashing tactics. One primary focus is the cosmetics industry’s use of so-called “organic” ingredients. Company president David Bronner reports, “About 80 percent of these companies simply dropped their claims; the others reformulated.” He also lobbies for labeling of genetically modified organisms (GMO) in Washington State. Source:

Jumpin’ Jellyfish

Numbers Explode with Ocean Warming and Overfishing Favorite destination beach resorts around the world have seen huge increases in jellyfish “bloom” activity. “Jellyfish and tourism are not happy bedfellows,” says Dr. Lisa-ann Gershwin, Ph.D., a pioneering marine biologist and author of Stung! On Jellyfish Blooms and the Future of the Ocean. “In Florida, it’s not uncommon in recent years for a half a million people to be stung during an outbreak.” A report, Review of Jellyfish Blooms in the Mediterranean and Black Sea, written by Fernando Borea for the General Fisheries Commission for the Mediterranean and the United Nations, cites both global warming and overfishing, which removes jellyfish predators, as causes for recent jellyfish population explosions. Of the more than 2,000 species of jellyfish swimming through the world’s waters, most are completely harmless. However, human contact with some types can cause excruciating pain, and the box jellyfish is among the handful of species that have caused fatalities around the globe. Gershwin says, “Australia is upfront about its jellyfish dangers and also assertive in safety management, whereas other places have them, but may understand less about them or in some cases, just don’t want to say. Tourists need to be aware of local hazards and not expect to necessarily be provided with pertinent information.”

Greater Cincinnati/Northern Kentucky Edition

Canada Shows the Way via Mass Transit The government of Ontario, Canada, is issuing “green bonds” to fund the expansion of mass transit infrastructure in the province. Ontario Premier Kathleen Wynne says, “Green bonds are a great tool to raise capital for a project with specific environmental benefits. The worldwide market for green bonds in the last year has doubled; it’s now estimated to be more than $346 billion in U.S. dollars.” Source:

Source: CNN


Green Finance


Recalculating the Price of Beauty at Allure Salon by Gayle Wilson Rose


istorically, women Salon Manager Laurie have made sigKeane greets clients with a nificant sacrifices smile, warm Aveda tea and in the name of beauty— ensures they feel at home the whether enduring pain moment they arrive. Vibratfrom high heel shoes or ing massage chairs relax suffering restricted breathand enhance the welcoming ing from tight corsets. feeling in the recently remodBeauty products have eled salon interior. The stylist followed a similar patteam of five women has tern. Fortunately, their been together for as many use has taken a notable years. Keane notes, “We are Ashley Arnold turn in the past decade in a close-knit team and take reverence for health and environmental pride in pampering our clients.” Every impact. One Cincinnati area hair salon, shampoo is finished with a relaxing fivein conjunction with Aveda, is making a minute scalp massage, using Aveda Blue decidedly positive impact in recalculatOil, with balancing aromas of peppering the price of beauty. mint and soothing blue chamomile that Ten years ago, at the age of 23, help dissolve tension and raise energy Ashley Arnold took a giant leap forward levels. in her life by opening the Allure Salon, The difference that makes Allure in Mason. With work experience from Salon shine can be summarized in two prior salons, a loyal client followone word: caring. In the world of hair ing and a strong entrepreneurial spirit, styling, clients tend to be fiercely loyal she felt sure she could pave her own to a stylist they like and trust. Similarly, way. Today, Arnold’s model of a clientstylists are very protective of their guests. focused salon that’s easy on the environ- At Allure, all five support one another ment and respects its staff is a vision that without hesitation whenever a need is elusive to many business owners. Her arises. loyal client following and long-tenured Even after a decade of success, staff affirm her clearly focused ideas. Arnold hasn’t allowed complacency

to creep in. Nearly a year ago, she committed to return to the salon’s core focus of hair, eliminating both massage and nail services so that she and her team can focus more deeply on their expertise. They removed the term “spa” in their name and introduced a new logo and signage to redefine the image. To further underscore the shift, Arnold remodeled the salon interior to reflect an eclectic vintage feeling that is both warm and inviting. The salon is an exclusive user and distributor of Aveda products (with the exception of hair colors) and the stylists are trained by Aveda. Arnold relates, “It can be a delicate balance to strike between health benefits, environmental concern and product effectiveness.” Aveda’s products are sourced primarily from naturally derived ingredients and formulated without harmful chemicals such as parabens, phthalates or sodium lauryl sulfate. The company ensures that ecological and cultural diversity is represented by sourcing key ingredients from varied international habitats. Like Aveda, Allure Salon helps connect beauty, the environment and well-being for the benefit of Mother Earth, clients and staff. Location: 5250 Courseview Dr., Mason. For more information, call 513-4590606, email or visit See ad on page 27. Gayle Wilson Rose is a frequent contributor to Natural Awakenings. For more information, visit

natural awakenings

February 2014



It’s Yoga A Shining Star for Practice and Teacher Training by Gayle Wilson Rose


mbracing each yoga student’s need for personal growth, well-being and happiness, It’s Yoga of Cincinnati shines like a warm star in the yoga sky. Among all the Cincinnati yoga studios, they hold the title for longevity and consistent ownership. Unlike some studios, they are focused on the overall yoga experience, not just on those seeking outstanding teacher training or a vigorous workout. Owner and manager Michael Burgasser says, “We’ve recently expanded our class offerings to connect with new yoga students who want a slower, less intense practice.” He stresses that the most important question to answer is what one wants from a practice. “Discuss your goals with a studio manager to assist in selecting a class that fits.” Then, with an encouraging tone, he adds, “If your first yoga experience isn’t fulfilling, try

a different type of class. Often, sampling a different instructor or class can lead to a more fulfilling experience.” It’s Yoga’s array of 28 weekly classes accommodate students at varying fitness levels. They offer group training, private and corporate yoga instruction and teacher training, as well as Thai yoga therapy (Thai bodywork or Thai massage), a very gentle form of yoga. Burgasser explains, “It’s part of the traditional healing system of Thailand that is similar to yoga, but the practitioner puts forth all the effort while the client relaxes. Simply put, it’s like having someone do yoga for you.” Clients report feeling their body’s energy system rebalanced and improvements in blood and lymph circulation. Sessions are typically performed on a floor mat and last about two hours, with the client dressed in comfortable, loose clothing. Established more than 12 years ago, the yoga school was the first in the tri-state area to earn approval from the National Yoga Alliance. Says Burgasser, “Our exceptionally well-trained instructors make us a teacher-centric school, not focused on one style or instructor. We currently have more than 100 graduates on our roster.” Like many instructors, Burgasser was drawn to teaching by his desire to share his passion for yoga and all its benefits. “While we may not have the market cornered on great teachers, we have more outstanding instructors than one might find in a typical yoga studio.” That alone helps ensure a positive yoga practice experience for clients. Every Saturday afternoon, It’s Yoga offers the community an opportunity to experience a 90-minute, vinyasa-style yoga class for an open donation. It’s the studio’s way of connecting to community members and offering an easy, no-commitment way to sample a class. With home-based, self-directed yoga practice becoming more common, Burgasser explains the benefit of an in-person yoga experience: “In a studio with an experienced and engaged teacher, you benefit from personalized guidance and coaching. This helps you get so much more from a practice. There’s truly no substitute.” Location: 346 Ludlow Ave.,Cincinnati. For more information, visit, email or call 513-9619642. See ad on page 21. Gayle Wilson Rose is a frequent contributor to Natural Awakenings. For more information, visit

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thoroughly evaluate each client’s medical history and discuss goals before beginning any therapeutic bodywork.” Lautz Singh has many tools in her massage therapist toolbox. In addition to her lifelong athletic focus, she spent several decades working in traditional medicine. She relates, “I’ve seen a lot as a medical assistant, IV technician, through my work in a hospital emergency room and with about a decade as a firefighter and paramedic.” For the past six years, her focus is primarily medical massage bodywork. “I feel like I’ve found my calling,” she notes. “I also guide select clients by Gayle Wilson Rose in nutritional matters, which I draw from my personal athletic experience.” Lautz Singh’s clientele is diverse. Many have been involved in accidents or have professions that involve repetitive motion. Her client base also includes those with chronic medical conditions, as well as about 60 percent current and former athletes. Using a combined approach of different bodywork therapies, Lautz Singh can alleviate symptoms while delving into the root cause of issues. She offers a range of massage therapies, including Swedish and deep tissue massage, neuromuscular therapy, trigger point release, active release therapies, active stretching, muscular energy techniques, myofascial release, craniosacral therapy, reflexology, Reiki and meditative practices. Says Lautz Singh, he popular image of massage therapy “I work with clients to remove pain, improve usually involves relaxation and indulgent flexibility and strengthen muscles by helping Su h their body to adapt, repair and rebalance. When pampering with flickering candles and g za n n n e L a u t z S i a client arrives stressed or in pain, there is nothing tranquil music. While not incorrect, the purpose and application of massage types and techniques is more rewarding than seeing the relief and relaxation on much broader. Suzanne Lautz Singh, owner of Medical Mastheir face as they prepare to leave.” sage Cincinnati, explains, “People turn to massage for many reasons, including managing stress, supporting athletic enLocation: In Anderson and Mount Adams, OH. For more deavors and reducing chronic pain.” When asked about her information, call 513-827-0079, email Info@MedicalMasbusiness, Lautz Singh, a licensed medical massage therapist or visit (LMMT) who is also certified in neuromuscular and active See ad on page 25. release techniques, answers succinctly: “I help people return to wellness through bodywork.” Gayle Wilson Rose is a frequent contributor to Natural Awak Medical massage dives deeper into therapies than traenings. For more information, visit ditional relaxation massage. LMMTs have a greater in-depth understanding of anatomy, physiology, pathologies, orthopedics and osteology. They often treat specific physiciandiagnosed conditions and sports-related injuries, helping with rehabilitation and avoiding recurring athletic problems. Therapists with training in advanced bodywork therapy use active, range-of-motion muscle isolation and other techniques focused on breaking up scar tissue. Bodywork can restore health and balance throughout the entire body and promote emotional, physical and spiritual well-being. According to Lautz Singh, “It’s a whole new level of massage that’s designed to clear things, not just a temporary bandage.” What truly distinguishes Medical Massage Cincinnati is Lautz Singh’s focused approach to finding the root cause of a client’s problems. She continues, “We

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February 2014




Addressing the Root Cause of Pain and Discomfort by Magaly Madrid

D Paisley Hearts Michael Wertz Michael Wertz says he has always found the act of melding the art of illustration and commerce exciting. “I love to direct that passion into crafting an emotive experience that words cannot,” explains the Oakland, California, illustrator. “For me, it means I’ve created an image that distills a moment of clarity.” Wertz’s bold, energetic visions leap from his imagination through the pencil he always uses to begin an illustration, and finish as digital collage, monoprints or screen prints. He has been creating images for publishers, designers, advertising agencies and musicians since 1995, when he graduated from the California College of the Arts, in Oakland. The artist’s colorful imagery, commissioned by dozens of national clients, has been featured in Communication Arts and American Illustration and recognized by the Society of Illustrators. Today, Wertz runs a printmaking shop called Inky Oxnard, in West Oakland, and lives nearby, as a “… friend to the four-pawed and a lover of all things brightly colored, including love.” View the artist’s portfolio at


attilo Chiropractic has offered a full range of chiropractic services for nearly 10 years, providing chiropractic treatment for headaches, backaches, chronic pain and tension, and work-related accident and sports injuries. Dr. Michael Dattilo graduated from the University of Cincinnati with a Bachelor of Science degree in Biology and also holds a doctorate in chiropractic medicine from Life University, in Marietta, Georgia. His belief that the body can heal itself motivated his interest to pursue a career as a chiropractor. Throughout his education, Dattilo suffered from chronic headaches and found that gentle chiropractic adjustments of the spine could provide him with relief. His body’s positive response to the adjustments validated his choice of profession. “The uniqueness of chiropractic is that one takes an approach of focusing on the entire body of a patient, rather than just prescribing medicine to alleviate symptoms,” says Dattilo. “By teaching patients about their health and the steps that are taken during treatment, we show them how the body will be restored back to full function.” In addition to providing chiropractic treatment to address the root cause of pain and discomfort, Dattilo offers scientific-based nutrition counseling utilizing whole food vitamins, minerals and homeopathic medications. He refers clients to the Standard Process Purification Program, a 21-day body

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cleanse to help purify, nourish and maintain healthy body weight. Dattilo recommends this purification program, based on his own successful 21-day journey through it. He states, “Using this program, I lost between five and 10 pounds, felt less fatigue, an increase in mental clarity and an increase in overall energy, from the moment I woke up. The nutritional counseling program is a great way to introduce a patient to maintaining a healthy lifestyle.” New patients or patients without medical insurance are offered a consultation, exam, X-rays, if needed, and findings report for $25 ($250 value). Anyone that refers a friend is presented with a $30 gift card that can be applied to any in-house massage service. Location: 810 Ohio Pike, Cincinnati. For more information, call 513-9478970, email or visit See ad on page 11. Magaly Madrid is a regular contributor to Natural Awakenings. Connect at

body connection. With the formation of Mad Dogg Athletics in 1994, the Spinning craze began rolling. Rolling Stone magazine named it the newest hot exercise and by 1996 there were 1,000-plus Spinning centers in 30 countries.


True to Form

CYCLES OF SPIN Returning to its Heart-Healthy Origins by Janet Osen


ike many newly minted sports, “Spin” has at its center a near-mythical figure: its creator, Jonathan Goldstein—better known as Johnny G—by most accounts a unique eccentric with an unheralded passion for cycling. In 1987, while training for the renowned The Race Across America

bike event, a mega-marathon 3,100mile race from Los Angeles to New York, Goldstein was struck by a car and nearly killed. It produced an epiphany: Building an indoor bike simulating the outdoor experience would create a novel workout that would incorporate cardio training and emphasize a mind-

Conceived as a form of cardio biofeedback, the activity keyed on training the heart muscle aerobically using a heart monitor. The original goal was to provide an “aerobic base” by working at 65 to 80 percent of one’s maximum heart rate, making the heart a more effective pump and increasing oxygen levels throughout the body. The Spin program follows the principle that participants will train aerobically for six to 12 weeks prior to a “Race Day”—a special ride performed at a steady anaerobic threshold generally at 85 to 95 percent of maximum heart rate. Anaerobic threshold, or AT, is the point at which the body accumulates lactic acid in the muscles faster that it can be removed. “Aerobic base building creates a strong foundation for increasing one’s lactate threshold,” explains Lorey Pro, a master Spin instructor and assistant director of fitness and wellness at Louisiana State University. “Riders can increase their tolerance for anaerobic exercise.” “The metabolism’s foundation is strengthened by aerobic base building. Without it, the body will fall apart if the athlete moves right into anaerobic

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threshold training,” explains Shannon Derby, a master Spin instructor and certified group fitness and personal trainer at Mountain’s Edge Fitness Center, in Boulder, Colorado. In contrast to indoor cycling, Spin requires that exertion rates be correlated to levels based on maximum heart rates, and revolutions per minute (RPMs) or pedal strokes be kept at pre-specified levels. According to Pro, Spin should combine mind and body training by using a variety of heart rate zones to improve health, fitness and performance. Instructors take participants through a series of rides known as Energy Zones, each serving a specific purpose like endurance, strength or recovery. Terri Arends, a master Spin instructor and group fitness director at the Jewish Community Center of Dallas, Texas, attests that without such rides, the aerobic foundation crumbles. She likes to put riders through “kicking Spin rides and moments of Zen that allow riders to let go and find their inner athlete.”

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In today’s typical Spin class, no one wears a heart monitor. While some gyms and boutique facilities offer endurance or strength rides, most conduct only interval rides featuring top 40 music selections and a loose interpretation of the prescribed movements, positions and cadence rates. “Interval rides tend to get picked most,” observes Derby. “There are many different kinds and they are fairly easy to teach and well liked, even though that isn’t what the official Spin-

ning program recommends.” Del Lugo, a Spin instructor and fitness professional in Suffern, New York, who works at the nearby Torne Valley Sports Complex and Lifeplex Health Club, says he rarely sees classic Spin done anymore. In Lugo’s world, Spin should be simply a “fun, safe experience with the instructor endeavoring to instill enthusiasm and encouragement.”

Moving Forward

One key indicator of whether a fitness activity is a trend and not a fad is the American College of Sports Medicine (ACSM) annual Fitness Trends survey. In 2012, Spin made ACSM’s top 20 list of fitness trends, citing it as “one of the most popular group exercise programs in the commercial sector.” Yet it fell off of ACSM’s list last year. Reviving the original training program may prove helpful in preventing potential Spin burnout. Workouts were originally designed to culminate each week in a meditative, low-impact recovery ride to allow for rest and recovery, which is pivotal to any successful fitness program. The key to Spin’s continuity may be in moving cycling back to its origins—re-educating participants about how best to use Spinning to maximize desired results for body, mind and spirit. Janet Osen is a freelance writer in Rockland County, NY. She is a certified Spin instructor currently working toward her 200-hour yoga teacher certification.

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TRX Suspension Training Maximum Results with Minimal Time by Geri Lupariello


new year inspires many people to takes steps to improve their health. For those looking for a new exercise regimen to enhance their fitness or simply wanting to drop some pounds, TRX Suspension Training can be a solution that reaps significant results without spending hours in the gym. Like many modalities, necessity was the mother of invention for TRX. Navy Seal Randy Hetrick invented it in the 1990s to maintain optimal fitness without having to rely on traditional gym equipment or an expansive workout space. Since then, TRX has been gaining worldwide recognition for its effectiveness and simplicity. Elite athletes and professionals in nearly every sport have embraced it. Cincinnati is in the forefront of the booming TRX training movement. For the past three years, a private TRX studio, It’s Working Out, has been helping local residents get fit. Owner Kristen McAuliffe has created a results-oriented atmosphere in the studio and explains, “It’s Working Out’s tagline—Push, Pull, Plank—provides a clear indication of what a typical TRX workout entails.” A TRX suspension trainer allows for a variety of exercises that build strength, power, flexibility, balance and cardiovascular endurance. With its fast transitions between exercises, McAuliffe explains, “You can challenge your muscles and cardiovascular fitness in less time than separate workouts require.” The trainer is a simple strap system with handles and foot cradles that allow the user to leverage body weight against gravity in a variety of positions for a versatile workout. With three methods to

adjust the intensity of exercises, it is possible to have a beginner and an advanced athlete workout side-byside; performing the same exercises, but at their own individualized pace and intensity. The methods also allow for increasing the intensity of a program as one’s strength increases. The adjustment possibilities include changing one’s body angle, changing the starting position relative to the anchor point and changing one’s base of support. For example, to make an exercise more challenging, one might use a deeper body angle for greater bodyweight; or change one’s start position so intensity increases along with gravity; or change one’s support base from a wide, two-footed stance to a more narrow or single-footed stance that requires more muscle for stabilization. With a suspension training workout, the ongoing focus on one’s core adds another layer of intensity. If one performs a supinated (palms up) bicep curl with a dumbbell, for example, the primary muscles involved are the

biceps, along with synergists, (or assisting muscles) in the forearm and stabilizing muscles. For a bicep curl on a TRX suspension trainer, one uses all of these muscles plus core muscles, thus saving time and increasing benefits by involving more muscles for every movement. Many TRX enthusiasts particularly appreciate the ability to move quickly from one exercise to the next without changing equipment. To perform three traditional sets with increasingly heavy weights, one would have to put down a set of free weights and pick up the next size, or if using a machine, keep changing the pin in the weight stack. With a TRX workout, adjusting intensity can be as simple as taking a step forward or backward. With ubiquitous desk jobs that involve huddling in front of a computer screen for hours, many people unknowingly gravitate to postures that tighten the chest and round the shoulders forward. By using a TRX suspension trainer, it is easy to focus on the entire back and create a more balanced and beneficial workout that improves posture. By adopting TRX Suspension Training, one can build strength while improving cardiovascular fitness with minimal time investment. That’s a change worthy of New Year attention. Geri Lupariello is an ACE certified personal trainer who teaches TRX at It’s Working Out TRX studio, in Cincinnati. For more information, call 513-207-6933 or visit See ad on page 10.

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Colds, Flu and Human Immunity by James Occhiogrosso


s winter approaches, the incidence of upper respiratory conditions such as colds, influenza (flu), pneumonia, coughs and similar illnesses increases. According to the Centers for Disease Control, there are more than 200 different viruses that can cause these illnesses. Fortunately, most of them are short-lived and not life-threatening, albeit they do make life uncomfortable. Myths are common about flu and upper respiratory illnesses, mostly related to some action a person has taken, such as wet hair on a cold day, drafts, cold rooms and a host of other conditions that can be relegated to the class of old wives’ tales. One common myth is that these conditions respond to treatment by antibiotics; however, most upper respiratory illnesses are caused by viruses, nothing more. When someone sneezes, coughs or even talks, the virus is expelled into the surrounding air for anyone nearby to inhale or introduce into their body by touching where the virus landed—often a doorknob, faucet handle or similar item. Many people visit a doctor at the first sign of a cold or flu, expecting—and in some cases demanding—an antibiotic prescription, but because a virus caused it, antibiotics have absolutely no effect. Once a virus has entered the body, regardless of whether its owner has been immunized by a vaccine or not, it is the job of the body’s immune system to overcome it. When the immune system is working properly, potential infections are disabled long before they have a chance to produce a noticeable illness. The human immune system is an effective grouping of cells and structures designed to detect viruses,


bacterial infections, parasites and other pathogens. Its purpose is to protect the body by eliminating outside invaders before they have a chance to create infection. A healthy immune system is the best defense against almost every condition. Susceptibility to virtually any illness is directly related to its strength. This is why several people in a group can be exposed to the same pathogen but only some of them will succumb. Poor diet and lifestyle, certain medications (particularly steroids), and medical treatments—especially those that involve radiation or chemotherapy—are the chief offenders that compromise the immune system. Getting a flu vaccination strengthens it for the particular strains of seasonally anticipated viruses, but is of little help for anything else, and older adults often have weaker immune systems. There is strong evidence that good nutritional status and balanced hormone levels are crucial to enhance the immune response for all illnesses. Unfortunately, it is rare that doctors discuss nutrition or test patients for nutrient deficiencies or proper hormone levels, yet optimal health is dependent on both. According to a 2007 report published in the Journal of Clinical Infectious Diseases, “Undernutrition or malnutrition adversely affects host defenses against many invading microorganisms, thereby increasing the severity of infection.” Any improvement in nutritional status can help the body better resist all illnesses, including the flu. A good starting point is to review dietary habits with a knowledgeable nutrition expert and add exercise as a daily routine. Supplementation, in the form of a qual-

Greater Cincinnati/Northern Kentucky Edition

ity multivitamin/multi-mineral product, is mandatory. Additional supplementation, especially in winter months, with vitamins C and D and the minerals selenium and zinc may also be needed. Poor nutritional status can also cause hormone imbalances that compound the problem. Salivary hormone testing can determine if this is an issue. A compromised immune system typically manifests itself in the form of multiple, repetitive illnesses. Its owner is always fighting a cold or some other minor condition, either bacterial or viral. Healthy people with strong immune systems are rarely bothered by minor illnesses. People with an immune system compromised for any reason can help support it with specialized products designed specifically for that purpose. Most contain combinations of the Chinese herb astragalus, as well as the South American herb una d’ gato (cat’s claw). Other popular immune-enhancers include mushrooms such as maitake, shiitake and reishi, oregano oil and the herbs echinacea and goldenseal. All have documented immune-stimulating effects. No vaccine or supplement can overcome the effects of poor diet and lifestyle, but with some basic improvements and selected food supplements, anyone can strengthen their immune system within a few months. The result is an improved feeling of well-being and over time, less suffering from colds and other respiratory infections—including the flu. James Occhiogrosso is a natural health practitioner, master herbalist and author of several books. He conducts telephone consultations, and provides a free Natural Health email newsletter. Connect at 239-652-0421, DrJim@ or Health

RETHINKING HEART HEALTH Pioneering Doctors and Patients Reinvent Cardio Care by Linda Sechrist


n 1977, Dr. Dean Ornish began to think beyond an allopathic medicine paradigm that defined the reversal of cardiovascular disease, including coronary heart disease (CHD) and the hypertensive diseases such as heart failure and stroke, as physiologically implausible. Undaunted by the challenge of funding his research, he pushed forward. Results of his foundational 1986 to 1992 Lifestyle Heart Trial, published in the Journal of the American Medical Association, proved that individuals with preexisting coronary atherosclerosis that make intensive, integrated lifestyle changes can begin to experience improvements in their condition after as little as one year without using lipid-lowering drugs. Based on his 30-plus years of clinical research, Ornish and his colleagues further showed that five years of following proper nutrition, fitness and stress


management—which must include love and support—can reduce symptoms of CHD and other chronic conditions. He remarks in Love & Survival: 8 Pathways to Intimacy and Health that despite numerous studies showing a medical basis for its occurrence, the reason why CHD is reversible is still the subject of debate. Ornish’s work has paved the way for a growing corps of pioneering integrative physicians successfully collaborating with patients to reduce the leading cause of death for men and women in the United States.

Plaque the Culprit

The cause of cardiovascular disease is arterial plaque, a fine layer of fatty material that forms within the arteries and blocks blood flow. It is largely the result of food and activity choices, plus the degree of inflammation in the arteries. Dr. Steven Masley’s three keys

Greater Cincinnati/Northern Kentucky Edition

to improving heart health highlighted in his book, The 30-Day Heart Tune-Up, and an upcoming PBS special, concern lifestyle factors capable of shrinking plaque, improving circulation and strengthening the heartbeat. “Abnormal plaque growth is preventable 90 percent of the time,” states the president of Masley Optimal Health Center, in St. Petersburg, Florida. While conducting research on the heart health of nearly 1,000 patients over a period of 20 years, Masley suspected that the traditional assessment approach of measuring cholesterol, blood sugar and blood pressure didn’t effectively address the biochemistry within arteries. Testing intima-media thickness (IMT) using a simple 10-minute external ultrasound confirmed it. The test bounces high-frequency sound waves to measure the thickness of the cartoid arteries’ innermost two layers on either side of the neck. “This valuable tool allows for an estimate of arterial age. A healthy, young cardiovascular system has less plaque and an unhealthy, old one has more,” advises Masley. IMT, a useful tool for preventing future heart attacks and strokes, differs from standard carotid Doppler ultrasound, which looks for artery obstructions suggesting surgery. A practitioner of functional medicine, Masley explains heart-related diagnoses differently than his allopathic counterparts. “Rather than diagnosing high blood pressure as hypertension, I categorize it as not enough exercise, not enough fruits and vegetables, high emotional stress and excessive body fat.” To optimize heart health, Masley employs a broad, holistic matrix of options that enhance the cardiovascular system—the interactions among diet, activity level, weight, environmental toxins, hormones, stress and biochemical factors such as blood sugar control and inflammation levels. He prescribes heart-healing foods that simultaneously help to manage the aging process, following a customized, heart-friendly supplement plan; engaging in exercise that strengthens the heart and arteries; and learning how to better manage stress. He contends that cardiovascular

Love and intimacy are at the root of what makes us sick and what makes us well, what causes sadness and what brings happiness, what makes us suffer and what leads to healing. ~ Dr. Dean Ornish, Love & Survival events remain the top cause of death because individuals are largely unaware of treatment options before they get into trouble. More, “Most people falsely assume that their condition has been fixed with a medical procedure and/or drugs, and that a lifestyle change isn’t necessary.”

Cholesterol’s Bad Rap

Dr. Stephen Sinatra, an integrative cardiologist, anti-aging specialist and bioenergetics psychotherapist in Manchester, Connecticut, has also shifted his heart health paradigm. He now prescribes a combination of conventional medicine, food, supplements, mind/body strategies and natural healing methods. His book, Heartbreak and Heart Disease: A Mind/Body Prescription for Healing the Heart, relates many inspiring case histories that address the psycho-emotional component of heart health and illustrate how to repair and reopen a broken heart by releasing long-repressed emotions. Following two years of Gestalt psychotherapy training and seven years of bioenergetics training, Sinatra likewise realized that heartbreak was one of the major causes of heart disease. An expert in the field of natural cardiology, he had once believed that cholesterol and fat were the primary causes before 40 years of treatment research taught him otherwise. “Cholesterol is not the reason for heart disease,” advises Sinatra, founder of and author of The Great Cholesterol Myth. “The body produces and needs cholesterol to convert sunlight to vitamin D, to make sex hormones, vital semipermeable membranes for the body’s trillions of cells, plus bile salts for digestion. Even your brain makes and uses cholesterol to build connections between the neurons that facilitate learning and memory.”

Real Perpetrators

Sinatra names the real perpetrators of heart disease—stress, inflammation and overeating sugar and processed foods containing saturated fat. He counsels that the heart benefits less from a lowfat, high-carbohydrate diet than one low in carbohydrates and higher in healthy fats, overturning widespread medical mantras. Also, a high-fructose, high-grain carbohydrate diet raises triglycerides, increases the risk of metabolic syndrome and contributes to insulin resistance, causing the liver to produce more cholesterol, as well as more inflammatory, low-density lipoprotein cholesterol (LDL) particles, all of which increase the risk for CHD, diabetes and stroke. The American

Heart Association (AHA) estimates that metabolic syndrome, which affects nearly 35 percent of American adults, may overtake smoking as the leading risk factor for CHD. The AHA currently is focused on increasing awareness that heart disease is the number one killer of women. Its Go Red for Women campaign emphasizes the vital need to take preventive basic actions, including adopting an exercise routine, healthier diet and doctor visits for appropriate non-invasive tests.

Essential Spirit

Dr. James Forleo, a chiropractor in Durango, Colorado, with 30-plus years of clinical experience, maintains that health is simple, disease is complicated (also the title of his book). He counsels patients, “If mental stress is present in your life, you owe it to your cardiovascular system to change to a healthier lifestyle. Your life may depend on it.” Forleo has recognized that an individual’s state of mind can be a big help or hindrance in maintaining a healthy heart. “The heart represents a different realm of experience entirely, one

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February 2014


It is no coincidence that we address our physical and emotional heart by the same name. Our physical heart usually reflects the state of our emotional heart, and vice versa. ~ Dr. James Forleo that cannot be explained by logic and reason,” comments Forleo. He champions the link between maintaining normal spinal function and healthy heart function, along with supporting the inner presence of Spirit, which he calls the healthy heart’s ultimate elixir. “Its essence relaxes the heart, opens the mind to possibilities greater than itself and provides the perspective that the heart and the mind are complementary,” he observes. He explains that when our emotions get bottled up, something in our heart or circulation has to give. “If you or someone you know experiences heart problems, chances are that unresolved emotions lie directly below the surface,” he says. “There are exceptions, and genetic problems can explain many heart defects, but heart problems don’t usually show up unless emotions are involved.” Forleo’s concept is supported by the work of Rollin McCraty, Ph.D., executive vice president and director of research at California’s Institute

of HeartMath. His research papers include The Energetic Heart: Bioelectromagnetic Interactions Within and Between People. “Today, evidence suggests that the heart may play a particularly important role in emotional experience. Research in the relatively new discipline of neurocardiology has confirmed that the heart is a sensory organ and acts as a sophisticated information encoding and processing center that learns, remembers and makes independent functional decisions that don’t involve the cerebral cortex,” advises McCraty.

To Happy Hearts

Pioneering integrative medical doctors Masley, Sinatra, Forleo and Mona Lisa Schultz, who also holds a Ph.D. in behavioral neuroscience, agree that in matters of heart disease, emotions take center stage. Schultz, who recently co-authored All is Well: Heal Your Body with Medicine, Affirmations and Intuition, with Louise L. Hay, a leading founder of the self-help movement,

applies her 25 years of experience as a medical intuitive with the best of Western clinical science, brain research and energy medicine. Shultz observes, “Every illness has an emotional component, which tells us intuitively that something or someone in our life or environment is out of balance and needs to be addressed. Our use of language—such as frustration makes our heart race, anger boils our blood—and our common sense are telling us what we don’t need more studies to confirm. If we can’t deal with our anger in a timely fashion, name our feelings, respond effectively and release them, we increase our chance of illness, ranging from hypertension to cardiovascular events.” According to the American Journal of Cardiology, the U.S. spends 10 percent of all healthcare dollars for cardiovascular disease prevention and medical management versus 90 percent on medical treatment procedures and hospital care. For individuals interested in taking charge of their heart health, working with a physician that embraces the emerging paradigm of integrative lifestyle changes and prevention can be a drug-free, lifesaving decision. Linda Sechrist is the senior staff writer for Natural Awakenings. Visit for full interviews.

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New Statin Guidelines and Cautions by Dr. Gary Huber


he more powerful the tool, the greater its potential for both good and bad effects. Statin drugs, used for treating high blood levels of cholesterol can help lower bad (LDL) and raise good (HDL) cholesterol, thus reducing the risk of both heart attack and stroke. However, as the understanding of causes of heart disease expands, it is becoming more important to recognize that heart attacks are the result of inflammation from many sources and not simply related to elevated cholesterol. The American College of Cardiology and American Heart Association have released new statin guidelines recommending that anyone, regardless of health or cholesterol level, and absolutely anyone over the age of 65, should be on a statin drug. They acknowledge that there is no study to show that this recommendation is beneficial, and some doctors think it is a bit presumptive, given the potential that statin drugs hold for causing harm. Statin drugs have been shown to lower testosterone levels, deplete coenzyme Q10 levels (critically important for cardiac and cognitive function) and increase the risk of developing diabetes. They also have well-documented toxic effects on the liver and muscle tissue. These combined effects potentially increase the risks of cognitive decline, accelerated aging and cardiovascular compromise. A 2012 study showed that statin use in postmenopausal women increased diabetic risk 49 percent, which in turn doubled their risk for developing Alzheimer’s disease. It is commendable that the committee is thinking in a proactive fashion, but their good intentions may be suboptimal, given the lack of conclusive evidence in the medical literature. Natural solutions have been shown to be equal in effect to the use of statins and far less dangerous. Lifestyle changes can also be more powerful than statins in reducing the systemic inflammation that is the main source of vascular disease leading to heart attacks. Patients should remember that it is important to remain their own best advocates when seeking long-term solutions to reducing heart disease. Gary Huber, DO, of LaValle Metabolic Institute writes articles for

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February 2014



Simple Stress Busters Natural Ways to Slide into a State of Calmness by Kathleen Barnes


e all encounter everyday stressors and usually find our own ways of defusing them. However, when chronic stress remains unresolved, it extracts a toll on health that may range from heart disease and stroke to obesity, gastrointestinal problems and depression. Thankfully, Natural Awakenings has uncovered inviting ways to regularly de-stress that naturally make us feel good. Here are some refreshing ideas for immediate rest and relaxation. Eat Mindfully. Chocolate can be an excellent antidote to stress-related binge eating, advises Dr. Susan Lord, an integrative physician in Great Barrington, Massachusetts, who leads mind-body medicine programs at the Kripalu Center for Yoga & Health, in Stockbridge. “We rarely eat mindfully,” comments Lord. “We’re usually gulping down our food while watching TV, arguing with the kids or reading a book.” She often leads a meditation in which participants are allotted one small piece of chocolate that they must eat slowly and consciously. “Most people discover they have never really tasted their food,” she says. “They are pleasantly surprised to discover that they feel satiated and satisfied on every level.” Lord’s teaching is supported by a study from an Oregon Research Institute affiliate in Albuquerque, New Mexico, showing that people lost


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significant amounts of weight by eating slowly and mindfully. Accordingly, Kripalu has encouraged eating in silence for nearly 40 years, a practice Lord heartily recommends to her patients for one meal a day. Walk a labyrinth. A meditative walk on a labyrinth may be just what the doctor ordered, says physician Esther Sternberg, professor of medicine and research director at the Arizona Center for Integrative Medicine at the University of Arizona, in Tucson. “A labyrinth differs from a maze, which has high walls and many dead ends,” notes Sternberg. “Walking a maze is inevitably stressful; a labyrinth has the exact opposite effect. There is only one path in and one path out. You go to the middle, meditate and walk back out. It’s a perfectly calming walking meditation.” In physiological terms, Sternberg explains, the deep breathing induced by labyrinth walking activates the vagus nerve, which prompts relaxation. It does this by interrupting the brain’s stress response and halting the release of adrenaline and the stress hormone cortisol from the adrenal glands. Our ancestors built labyrinths as early as 4,000 BCE. They exist today in churches, healing centers and backyards all over the world. Finger labyrinths, even as simple as an outline printed on a piece of paper, also have proved to be effective relaxation tools, says Neal

Harris, a licensed clinical professional counselor in Barrington, Illinois. His study confirming its relaxing effects was published in the Annals of Psychotherapy & Integrative Health. Shake (or laugh) it off. Anyone that has ever felt like exploding from tight shoulders, indigestion, headaches or other conditions caused by accumulated stress can benefit from Lord’s recommendation to experience a whole-body shake. “Just stand with your feet firmly planted and start shaking—first your feet, then your legs, arms, head and neck and eventually, your whole body—for at least two or three minutes,” she counsels. “You’ll shake off all of that tension, energize every cell and probably start laughing, another great stress reliever.” A good belly laugh is likewise a powerful stress reliever, according to a study by researchers at Indiana State University, in Terra Haute, published in Alternative Therapies in Health and Medicine. Results also showed that laughter increased production of the protective cells that boost immune function. Create a memory garden. For Sternberg, her personal place of peace is an unconscious re-creation combining the sights and smells of her grand-

mother’s garden with the comfortable “at home” feeling of her parents’ deck and mementos from a happy time in Crete. At the center of Sternberg’s happy memories are fragrant jasmine and gardenia trees, lavender and basil, all reminders of happy times in her life. She recalls, “It wasn’t until I was finished that I realized what I had done.” A review of relevant science reported in Neural Plasticity explains that the brain’s hippocampus region, a seat of memory, especially related to place, also normally regulates the production of cortisol. But an excess of cortisol due to stress can impair its memory functions. “When we are in a place that brings happy memories to mind, we let go of stress and stop the release of cortisol,” says Sternberg. “It helps to just think of a place where we have been happy.” She recommends creating a home space with some plants on a windowsill, photos of happy family gatherings, fabrics or paint in beloved colors and perhaps inherited items that trigger fond memories.

Breathe Deeply Perform this subtle de-stressor while in line at the market or driving. It slows heart rate, oxygenates the body, improves mental clarity and has a relaxing effect on the nervous system. n Sit or stand straight. n Put the tip of the tongue against the ridge of tissue just behind the upper front teeth, and keep it there throughout the entire exercise. n Inhale through the nose for a count of four. n Hold each breath for a count of seven. n Exhale completely through the mouth with a whoosh sound for a count of eight. n Repeat three more times. Source:

Kathleen Barnes is the author of numerous natural health books, including 10 Best Ways to Manage Stress. Connect at

Music Soothes the Soul Dozens of studies from leading institutions like Brandeis University, in Waltham, Massachusetts, the Elizabeth Seton Pediatric Center, in Yonkers, New York, and Colorado State University, in Fort Collins, show that music can offset stress, relieve pain, lower blood pressure, improve immune function and support restful sleep. So play a tune or two of much-loved music and let the calming effects induce a state of relaxation. According to research from the American Society of Hypertension, classical music, the blues and other soothing music work best because they cause the body to release endorphins and slow breathing rates. It’s better yet if our favorite music inspires stress-releasing body movement. Source:

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CHOCOLATE AS HEALTH FOOD Boosting Diets and Heart Health by Judith Fertig


esearch tells us that 14 out of any 10 individuals like chocolate,” quips cartoonist Sandra Boynton. American chocolate lovers buy 58 million-plus pounds around Valentine’s Day, according to Nielsen Research. Ideally, the dark treat would be as healthy as a salad or an apple. Fortunately, accumulating research is on the way to giving plant-based chocolate superfood status. All chocolate starts with cacao beans, seeds from the pods of the tropical cacao tree that thrives only in hot, rainy climates in Africa, Indonesia and South America. Local soil and climate conditions determine flavor characteristics, much as with grapes. Harvested beans are fermented to create the chocolate taste and then dried. Afterwards, chocolate makers add brand-specific ingredients to the cacao solids. “The percentage number on a bar’s wrapper represents the weight that actually comes from the cacao bean content,” says Robert L. Wolke, professor emeritus of chemistry at the University of Pittsburgh and author of

What Einstein Told His Cook: Kitchen Science Explained. “The higher the number, the lower the percentage of sugar and the less sweet, more bitter and complex the flavor.” This is significant because dark chocolate contains higher levels of antioxidants which can help reduce cell damage, according to the Integrative Medicine Department at the University of Michigan, in Ann Arbor. Alex Whitmore, founder of Taza Chocolate, in Somerville, Massachusetts, recently had one of its bars lab tested for antioxidant levels, called ORAC, or oxygen radical absorption capacity; the higher the value, the more antioxidants. Taza Chocolate’s 80% Dark Bar had a 65 percent higher ORAC than Himalayan goji berries, famed for being a superfood. “This is very high for a chocolate bar,” notes Whitmore. Cocoa also serves as a superfood for cardiovascular and metabolic health, report two recent studies from separate teams of Harvard School of Public Health researchers. A 2012 meta-analysis of clinical trials published in the American Journal of Clini-

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February 2014


cal Nutrition concluded that consuming dark, unsweetened cocoa powder and dark chocolate can improve blood pressure, vascular dilation and cholesterol levels, plus reduce metabolic precursors like diabetes that can lead to heart disease. In 2011, Eric Ding, Ph.D., a Harvard School of Public Health epidemiologist and nutrition scientist, reviewed short-term trials of subjects ingesting 400 to 500 mg per day of flavonoid-rich cocoa, which he equates to 33 bars of milk chocolate or eight bars of dark chocolate. While Ding feels this is an unreasonable amount to eat because of the extra calories from sugar and fat, he states, “Supplements with concentrated cocoa flavonoids may perhaps be helpful for garnering the benefits discovered. The key is getting the benefits for heart disease while avoiding the calories, and for that, chocolate bars are not likely the best solution.” Another observational study published in Nutrition shows that eating dark chocolate might help keep the pounds off for teenagers. Researchers with the Healthy Lifestyle in Europe by Nutrition in Adolescence program at the University of Zaragoza, in Spain, knew that chocolate consumption in adults already had been linked to lower body mass index. They found that chocolate consumption was also associated with lower total and midsection fat in European adolescents, reports Sayer Ji, founder of, a natural health research database. “The quality and cocoa content they used in their research is probably much higher than in America,” says Ji. “From my perspective, it appears that even when researchers don’t control for type, the results across the board are rather startling. Even American subjects, presumably eating common milk chocolate bars, see benefits.” So, this Valentine’s Day—and every day—we can happily relish that one-ounce piece of artisan dark chocolate melting slowly in our mouth and know we’re doing it for pleasure and for health. Judith Fertig blogs at AlfrescoFoodAnd from Overland Park, KS.


Chocolate Cookery Vegan Chocolate Pie

Serve this with fresh raspberries and enjoy a little romance. Yields 8 servings Chocolate Wafer Crust 6½ oz dairy-free chocolate wafer cookies, crushed into fine crumbs 1 Tbsp maple or date sugar 3 oz vegan buttery stick (such as Earth Balance), melted and slightly cooled Chocolate Filling 13 oz dairy-free semisweet chocolate chips (such as Ghirardelli) 1 /3 cup strong brewed coffee 1 tsp vanilla extract 1 lb silken tofu, drained 1 Tbsp honey 1 (9-in) prepared chocolate wafer crust Preheat the oven to 350° F. For the crust, combine the cookie crumbs, sugar and melted vegan buttery stick. Press this mixture firmly and evenly into the bottom, up the sides and just over the lip of a 9-inch metal pie pan. Bake on the middle rack of the oven until the crust is set and appears dry, 18 to 20 minutes. Remove from the oven and cool completely, about 1 hour.

For the filling, melt the chocolate chips with the coffee and vanilla in a medium metal bowl set over a saucepan of simmering water, stirring often with a spatula. Combine the tofu, melted chocolate mixture and honey in a blender or food processor until smooth, about 1 minute. Pour the filling into the crust and refrigerate for 2 hours or until the filling becomes firm.

Vegan Hot Chocolate

A comforting way to enjoy the benefits of chocolate on a cold day. Yields 4 servings 2½ cups plain rice milk 3 Tbsp maple or date sugar 3 Tbsp unsweetened cocoa powder ½ tsp salt ½ tsp vanilla extract 1 pinch ground cinnamon 1 pinch cayenne pepper Bring the rice milk, sugar, cocoa powder, salt, vanilla extract, cinnamon and cayenne pepper to a simmer in a saucepan over medium-high heat. Remove from the heat and whisk until frothy. Serve immediately. Source: Recipes courtesy of Judith Fertig

Chocolate Artistry Small-batch, artisan chocolate makers strive to make delicious chocolate in the purest, most ethical and sustainable ways possible. They often travel to meet the growers to source the best cacao beans (organic preferred), use fair trade principles and take a personal interest in making fine chocolate without filler ingredients. Here is a partial list of conscientious members of Craft Chocolate Makers of America: Amano Artisan Chocolate, Askinosie Chocolate, DeVries Chocolate, Patric Chocolate, Taza Chocolate,

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Slow Cooker Tortilla Soup ¼ cup diced red bell pepper ½ cup cooked black beans 3 cups organic chicken broth 3 garlic cloves, finely minced 1 jalapeno, finely chopped (remove stem and seeds for less spice) ½ tsp ground cumin ½ tsp chili powder Juice of ½ lemon or lime 20 tortilla chips 3 Tbsp finely chopped fresh cilantro (including stems) ½ cup shredded Monterey jack cheese (optional)

Preparation time: 10 minutes Cook Time: 2 hours Serves: 4


3 boneless, skinless chicken breasts, diced 1 10-ounce can diced tomatoes with green chiles 1 cup diced yellow onion, finely chopped ¼ cup diced green bell pepper

Garnish with diced avocado and roughly chopped cilantro leaves


Place the chicken, tomatoes (with juices), beans, broth, water, onion, garlic, jalapeno, peppers, cumin, chili powder in a slow cooker. Cover and cook on

high for 2 to 3 hours or on low for 4 to 8 hours. Before serving, stir in the lemon and lime juices, crumble on a few tortilla chips and sprinkle with cilantro, avocados and grated cheese.

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Cilantro is a powerful herb thought to be effective for toxic metal cleansing. Coriander’s volatile oil is rich in beneficial antiinflammatory phytonutrients. The stems are more flavorful than the leaves, and can be minced and added to foods along with the leaves. Recipe courtesy of Mary Rasmussen, health and detox coach-specializing in detoxifying and healthy lifestyle programs. For more information, call 513227-7277, email Mary@ or visit Please visit The Spice and Tea Exchange in Rookwood for all your culinary needs. See ad on page 31.


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February 2014



Quiet Kids in a Noisy World

Bringing Out the Best in Introverts by Meredith Montgomery

G Gestures, in love, are incomparably more attractive, effective and valuable than words. ~ François Rabelais


abrielle Perillo’s daughter, A’ngel, 11, is a deep thinker, compassionate for all beings (human and not), a defender of justice, spiritual and extremely creative. She pursues any subject she studies with focus and passion. Although other children are naturally drawn to her, A’ngel, a born introvert, generally prefers to play quietly on her own. At first, her mother worried that her daughter was being insensitive to others and not paying attention to her surroundings. But once Mom released her own emotional projections, she recognized how happy her daughter is in her own space and began to appreciate the benefits of this independence. At least a third of Americans are introverts, yet many parents are prone to mischaracterize their more private children as antisocial, self-centered and lonely. Susan Cain, a former corporate attorney and author of Quiet: The Power of Introverts in a World That Can’t Stop Talking,

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explains, “Introverts are not antisocial, they just prefer socializing in lower-key ways.” They usually form a few deep and intimate relationships compared to extroverts that often cultivate many friends. Christine Fonseca, an educational psychologist and author of Quiet Kids, notes the danger in misunderstanding a child’s hesitancy or reserved nature. “Kids can benefit from understanding who they are and what it means to be an introvert. Otherwise, they may compare themselves to their extrovert friends and feel deficient.” Introverts own many exceptional qualities. They tend to be deep thinkers able to work independently in highly creative and innovative ways. They may prefer to learn a lot about a few topics instead of a little about many different areas. Often described as empathetic, conscientious and self-aware, introverts make authentic leaders and effective managers as adults. Introvert and extro-

vert temperaments are distinguished by how individuals generate energy. Introverts process the world and recharge through solitude; many can flourish in social situations as long as they can rejuvenate by being on their own. Fonseca notes a defining difference in physiology. “Introverts use part of the nervous system that has a long pathway from point A to point B, so it takes them longer to process information.” Cain adds, “Introverts also usually have a longer runway than others, so it takes them longer to take off and fly. It’s crucial that the message they’re receiving from parents and teachers is, ‘That’s okay.’” It’s important that parents balance how they honor a child’s preferences with teaching them skills to thrive. “Don’t expect them to follow the gang,” says Cain. “Instead, encourage them to follow their passions.” Parents can empower children with tools to increase their comfort zone. If youngsters have difficulty speaking up in class, it helps to prepare them with what they want to say beforehand. Cain notes that this lessens anxiety and when they are able to speak up, they’ll feel like part of the class. Simple tips can offer relief in uncomfortable social situations. Perillo reinforces social manners before she and A’ngel arrive at an event. She focuses on the greetings, reminding her to extend her hand first, speak clearly, make eye contact and smile. Also, because self-promotion doesn’t come naturally to introverts, they often need coaching to highlight their own assets when applying for a club, college or job. Fonseca encourages families to embrace digital technology. She observes, “Most introverts are extroverts online. While face-to-face communication tends to drain them, that doesn’t happen as much online, plus it’s easier to feel more adept socially there.” They’ll still need to disconnect and renew after socializing online, so it’s important to set usage boundaries. Fonseca, who has one introverted and one extroverted child, facilitates dialogue that teaches each of them to communicate with their peers about their needs. “My introvert tells her extrovert friends not to take offense if she needs to take quiet time alone. They offer each other a perspective that makes their own point of view more well-rounded.” From a neuropsychological perspective, introverts and extroverts can learn from each other, as well. According to Fonseca, extroverts that habitually activate their sympathetic nervous system (“fight-or-flight”) can experience burnout if they don’t learn how to slow down and be calm. However, introverts, relying mostly on their parasympathetic system (“rest and digest”), can be overly calm and slow to respond to situations. Fonseca notes, “It’s not about one temperament being more positive than the other; it’s about understanding who everyone is, their authentic self and finding balance.”

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study in the American Journal of Clinical Nutrition found that iodine deficiency in the developed world has increased fourfold in the past 40 years and now affects nearly three-quarters of all adults. Taking the right kind of iodine in the right dosage can rebalance thyroid function and restore health to the thyroid and the whole body. Natural Awakenings Detoxifed Iodine is 100 percent natural, raw iodine in an ethyl alcohol solution. We thank all those that are benefiting from this product and enthusiastically telling us their great results.  Available only at  My wife, who suffered from extreme fatigue and other symptoms, saw a dramatic increase in energy after just a few days of taking the natural iodine drops. Now if she misses a day, she’ll end up falling asleep in the middle of the afternoon, like she used to do before taking the iodine. It works! ~ Aaron My doctor told me that I had a hypothyroid condition, prescribed medication and was happy with the followup test results, yet I noticed no positive effects on my overall well-being. Within two weeks of using the Natural Awakenings Detoxified Iodine, I had more energy, felt more awake and enjoyed clearer thinking and greater peace of mind. People even comment that I look younger. I am a fan! ~ Larry

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Home Safe Home Practical Pillars of Well-Being by Christa O’Leary

Done right, our home serves as an empowering foundation for well-being. Aligning with four key pillars of harmony will facilitate an inspired, healthy and vibrant home that supports body, mind and spirit.

Mainstays of a Home in Harmony

Creating an inspired and healthy home environment soothes the soul and recharges our proverbial batteries. Making healthful choices in the products we use and consume helps ensure we retain a healthy body and vibrant living in an era when we are inundated with disease-producing toxins in our homes, food, air and water. Applying simple solutions to slow down helps us maintain a calm mind amidst the frenetic pace of daily life. Periodically unplugging from the instant demands of technology is a good first step. Tuning into our life purpose and sharing it with others allows us to shine. We naturally radiate our inner light in ever-expanding ways.

Mindful Strategies

A study published by the International Academy for Design and Health shows that because our home influences us on many levels, the setting is continually either supporting or depleting its occupants. Consciously creating and sustaining a nurturing environment fortifies the roots from which family members evolve and grow. Experience shows us how improving our immediate surroundings, ranging from our wardrobe to household furnishings, helps to manifest positive internal transformations. The activity likewise reflects our inner landscape, allowing us to take a step back and observe how we are changing and hope to change.

That’s why we periodically feel impelled to clear unsettling clutter from our private spaces. It’s an irritant that disrupts order and our sense of beauty; even when it’s stashed in drawers and closets, we still know it’s there. It competes for attention and distracts our focus. A recently relocated design client felt that her new house was beautiful, but didn’t feel like a home. The woman explained that when she was there, she was short-tempered with her kids, a sharp contrast to her usual demeanor. She yearned to love her home, enjoy her kids and live vibrantly. A key part of the solution was tackling the home’s mudroom entrance that was cluttered with the kids’ detritus, a condition that irritated her the minute she walked through the door. Many of the home products we buy contain disquieting, hidden elements. Understanding which ingredients are hazardous is imperative to maintaining a safe home environment. Key decisions range from the choice of carpets, couches and bedding to cleaning products, laundry solutions and air fresheners. Knowing the products we use are healthful enhances peace of mind. As one homeowner said, “I am so relieved to have a better understanding of what products I shouldn’t bring home. I was so scared before that I just ignored the idea that chemicals could be harmful.” Being informed and alert to the composition of the items we bring into our home—including food—is vital. More than 80,000 chemicals make up the ingredients in commonly available products that end up in the typical American home, and a large portion of them are toxic. Nearly 20 percent of the chemicals are not divulged, according to the U.S. Environmental Protection Agency (EPA). The EPA also reports that the average person holds more than 700 toxic chemicals in their body. We inhale myriad chemical byproducts that fill the air both indoors and out, plus ingest numerous toxins in the foods and beverages we consume. Once absorbed, they remain in the body unless flushed out, throwing it out of balance and, as widespread research shows, causing a broad range of diseases. reports that the psychological impacts of feeling stressed, helpless and overwhelmed by the fear of lurking poisons can directly influence our physical health. Making informed choices can alleviate such feelings. It only requires taking a series of small and manageable, progressive steps to create our own style of a healthy and harmonious home life. On a spiritual level, we can rest assured that such caring for our inner temple and larger environment supports a greater good and fosters a deeper connection to life’s Source. We feel more physically, psychologically and spiritually vibrant. Our home becomes a vital wellspring that, cleaned and furnished with holistic awareness, continually refreshes us. Christa O’Leary is founder and CEO of Home in Harmony, Inc., combining expertise in marriage and family therapy, interior design and green living. Her book, Home in Harmony Lifestyle: Designing an Inspired Life, will be released in November. Connect at

New Technology for Cleaner Indoor Air by Heather Curless


entilation and air movement are essential for maintaining healthy indoor air quality in newly built or newly insulated homes. The health effects from indoor pollutants can include asthma, heart disease and cancer, and a properly sized exhaust system can help to eliminate them. Sources of pollutants include mold, leftover building materials or airborne chemicals released from certain materials and cleaning products. Recent improvements in exhaust fan technology has resulted in quieter and more energy-efficient models. Add-on devices such as motion sensors and timers can also improve efficiency. Prices usually range from $100 to $300 per unit. Look for models that bear the ENERGY STAR label for maximum energy efficiency. Heather Curless is an architect and owner of Greener Stock, a Cincinnati-based green home resource and design center located at 3528 Columbia Pkwy., in Cincinnati. For more information, call 513-321-0567.

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natural awakenings

February 2014




Why natural awakenings? Company Twenty-year proven track record. Successfully publishing in over 85 communities in the U.S. and abroad—and growing! A network of over 3.5 million loyal readers. readers Our targeted readership is seeking natural resources to improve the quality of their lives. editorial Each month cutting-edge articles written by both nationally known authors and local leaders in our community provide valuable resources for living a healthier lifestyle. Circulation Over 16,000 magazines have targeted distribution and are read by over 40,000 health-conscious customers in your local area. Advertising With free news briefs, articles, classifieds and calendar entries, advertisers actually become part of the magazine. Audited Research Results* • 2 out of 3 Natural Awakenings readers purchase products or services from ads seen in Natural Awakenings magazines. • Over 51% of Natural Awakenings readers have an annual household income of over 50K. • 72% of Natural Awakenings readers are between 25–54. • Natural Awakenings magazine rated higher over TV, radio, Internet and other print publications as the #1 source for health-related information in audited markets. * Demographic results from audits conducted by the independent CVC Verification Council for Natural Awakenings magazines.


Katherine Woodward Thomas on Drawing True Love Our Way by Debra Melani


fter years of experiencing love going sour, Katherine Woodward Thomas set a goal: She would marry her soul mate within a year. Her quest inspired a surprising awakening that spurred her to look deep inside for the key that would unblock love. Thomas realized the transformation that enabled her success involved clear steps that could help anyone. Today, the licensed psychotherapist and relationship expert has guided thousands toward successful relationships via her national bestseller, Calling in “The One”: 7 Weeks to Attract the Love of Your Life, and subsequent books and seminars.

What catalyzed your Calling in “The One” professional journey? I was 41, a card-carrying member of one of America’s largest-growing groups—the never-marrieds. I had bought into the cultural belief that a woman my age had little chance of finding a great husband. I felt anxious and resigned, trying to come to terms with it, but sad inside. Fortunately, at the time, I was part of a small group supportive of each other’s intentions. So I set the outrageous intention that I would be engaged by my next birthday. I also recognized my longstanding pattern of attracting unavailable men who were engaged, married or alcoholics. A woman in the group said, “Katherine, I will hold that intention with you if you permit me to

Greater Cincinnati/Northern Kentucky Edition

hold you accountable to be the woman you would need to be in order to fulfill it.” Her wake-up call turned my focus from running out to find love to going within to discover the barriers I had against it. Thus I began what became the Calling in “The One” process.

How does it differ from other approaches to finding love? Many approaches focus on the external reasons love is elusive, such as all the good men are taken, men don’t like powerful women or just not having met the right person. This approach focuses more on the internal reasons—going within to discover and release one’s own conscious and unconscious barriers. For most of us, a gap exists between how much we think we want love and how much we are actually open and ready to receive it. Until we bridge that gap, we will covertly keep love at bay, and won’t even realize we are doing it.

What are the most common hidden barriers to love? One hidden barrier is resentment. We only resent people to the extent that we’ve given our power away to them. Uncover your role in what happened. Even if it was 97 percent their fault and 3 percent yours, zero in on that 3 percent, because you’ll only be able to trust yourself to love again once you’ve taken that responsibility. If you still feel resentful, you have not yet evolved beyond the person you were before.

Another centers on old agreements—the spoken and unspoken, agreements we make, usually in an emotional time—such as “I’m never going to let myself get hurt again” or “I’ll never love anyone the way I love you.” Such agreements live in our lives as intentions. They may no longer be conscious, yet still set our course. Another has to do with toxic relational dynamics. To find the best partnership, you need to be your best self. Maintaining a toxic dynamic drains personal power, making it hard to move forward in life. It’s vital to evolve out of this debilitating dynamic so you are in the center of your power everywhere in life. The fourth area, and probably the most important, revolves around the core beliefs you hold about both yourself and others. You might have a reasonably clear sense of yourself around money, career and friendship, but your core love identity might cause you to believe yourself unworthy of a quality partner. Identifying and challenging these beliefs is critical in learning how to break free from them, helping to raise your value in your own eyes and thus in others.

You believe the best way to find a needle in a haystack is to become magnetic and allow that needle to find you. How does one become magnetic to love? Being centered in the truth of your own value and the real possibilities you hold for true love is wildly attractive. Love yearns to embrace us, but can’t come to us if it can’t come through us. When we shift into this place of possibility, we can become profoundly magnetic to love. Learn more at, or Explore the qualities possible in an enlightened mate at NaturalAwakenings Freelance journalist Debra Melani is from Lyons, CO. Connect at


HEALING HURT A Hawaiian Mantra Lets Love Back In H

o’oponopono is an ancient Hawaiian huna, a secret to facilitating forgiveness within; or simply, the art of forgiveness. Four healing phrases are employed in a harmonic mantra to help “make things right” or “correct the errors”. It works to cleanse hurt feelings and relieve suffering from being in an unforgiving or unforgiven state. According to the Babylon online dictionary, Ho’oponopono is used to release problems and blocks that cause imbalance, unease and stress in the self; bring peace and balance through physical, mental and spiritual cleansing that involves repentance and transmutation; and create balance, freedom, love, peace and wisdom within individuals, social entities, the world and the universe. Ho’oponopono Forgiveness Mantra I am sorry. Please forgive me. Thank you. I love you. These four forgiveness phrases, both individually and collectively, help heal us and our relationships with others, especially loved ones. Each one melts hearts and heals souls. Going deeper, we can voice this mantra in communing with the divine and see the effect both within and without.

I am sorry for participating in this erroneous memory data. Please forgive me for not seeing the perfection in this moment, and playing back a universal memory I have received within me that is riddled with wrongs and errors. Thank you for cleansing me, others, the world and the universe. I love you. Loving the sweet divine is the greatest power or energy there is in all space. I am now loving everyone involved and affected. I know that my perceptions of them are within me, where this error first occurred and where it can be eradicated. Like planting a seed in soil that grows into nothing of our making, the divine does the work as we allow it to work through us. As we come to consistently use the Ho’oponopono mantra, we may elect to select a special word as a substitute for the whole mantra to use as a touchstone, so that when we say or think this word, we are immediately clear and clean of all the pain associated with any erroneous memory data presented. Our heart is healed and family or friends will return to relationships with a lighter heart. We do not need to understand how it works, only that it does. Source: Adapted from

natural awakenings

February 2014


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.

SATURDAY, FEBRUARY 1 Intro to EFT for Weight Loss – 11:30am-12:30pm. Introductory class that teaches effective ways to unlock your blocks to success and reprogram your cravings and behaviors around food. $10. RSVP, Jamie: 859-359-2243 or CoopBodyworkAndPain The Heart of Yoga: A Beginner’s Workshop – 2-4pm. If you’ve never taken a class or are fairly new to the world of yoga, explore the beauty of yoga from a traditional perspective, learn the many benefits and get comfortable with all of the aspects of a yoga class. $25. Gracetree Yoga and Growth Studio, 8933 Cinci-Dayton Rd, West Chester.

SUNDAY, FEBRUARY 2 Hands-On Bike Maintenance: Drive Train – 1-4pm. Your bikes drive train is a key component to efficient riding. Join our certified bike techs to learn about your drive train as well as how to inspect, maintain and adjust front and rear derailleurs to make your ride as smooth as possible. $45/members, $65/nonmembers. REI Cincinnati, 2643 Edmonson Rd. Register: 513-924-1939 or REI. com/Cincinnati. Green Clean Chic Workshop: Creating Green Cleaning Products – 2-4pm. Elizabeth Hulsman, RYT and aromatherapist, shows how to start the new year with new cleaning habits. Stop using store bought cleaners that are harmful to the environment and your health. Learn how to make your own cleaners that actually benefit your health. Gracetree Yoga and Growth Studio, 8933 Cinci-Dayton Rd, West Chester. Kula Center Open House – 2-5pm. Come see what the Kula is all about. Class samplers/demos and a chance to get a free class pass. There will be yoga, Nia, tai chi, belly dancing, hooping and EFT/ Tapping. The Kula Center for Movement Arts, 110 E 8th St, Newport, KY. For more info, Trish: 513373-5661 or

MONDAY, FEBRUARY 3 Yoga for Outdoor Fitness: REI Nature’s Gym – 6:30-8pm. Would you like to become a better climber, paddler, backpacker, skier, snowboarder? It all starts from within. Join our yoga instructor to learn the yoga basics and develop your balance, endurance and strength (inner and physical). REI Cincinnati, 2643 Edmonson Rd. Register: 513-924-1938 or

WEDNESDAY, FEBRUARY 5 Priceless Wednesday Wellness Workshop – 6pm. A new approach to digestive health. The Living Proof Institute, 9277 Centre Pointe Dr, Ste 350, West Chester. RSVP required @ Events@Become to reserve your seat. 513-785-0686.

THURSDAY, FEBRUARY 6 Sumptuous Stews – 11am-1:30pm. What’s for dinner? A warm bowl of chunky stew with a savory side


always hits the spot. Flavors from around the globe meet to create a flavor-packed menu sure to please hungry appetites on a cold night. $50/person. Jungle Jim’s Cooking School, 440 Dixie Hwy, Fairfield.

FRIDAY, FEBRUARY 7 Valentine’s BOGO Event Begins – Feb 7-14. Buy one, get one half off all jewelry. Ten Thousand Villages, 2011 Madison Rd, O’Bryonville. 513871-5840. Get Cooking – 2:30pm. Children are invited to learn about food and make great snacks. No registration required. College Hill Branch, 1400 W North Bend Rd. 513-369-6036. Redtree Gallery Art Opening – 6-9pm. Come to opening night for the “Sculpture” art exhibit. Enjoy wine and live music while viewing sculptures done by local artists. Redtree Art Gallery, 3210 Madison Rd, Oakley. 513-321-8733.

SATURDAY, FEBRUARY 8 Yoga with Rosalie – 10:30am. Adults will have the opportunity to share their yoga practice with instructor Rosalie Sovilla. No registration required. Anderson Branch Library, 7450 State Rd. 513-3696030. Big Cheese Festival – 11am-6pm. No passport required as you travel to different regions and sample some of the finest cheeses we have to offer. There will also be meats, olives and other appetizers, as well as a fantastic range of beer and wine to complement it all. $5/general admission, $1/kids 5-12, free/kids under 4. Jungle Jim’s, 5440 Dixie Hwy, Fairfield. 513-674-6000. Tai Chi Class – 12:30pm. 8-wk, level one class. Don’t let the “level one” fool you. This master class of body mechanics, movement and healing is designed for out of shape beginners yet still challenges the fitness enthusiast. Change your body, expand your perception, eliminate and control your stress. White Willow School of Tai Chi, 7433 Montgomery Rd, Cincinnati. Register: 513-791-9428. White Edible Creations – 2pm. Children and families are invited to enjoy making fun crafts with food. Groesbeck Branch Library, 2994 W Galbraith Rd. Registration required: 513-369-4454 or

out the year from the staff of White Oak Garden Center. No registration required. Monfort Heights Branch Library, 3825 West Fork Rd. 513-369-4472. International and Adventure Travel Basics – 6:30-8pm. Thinking about an exciting adventure abroad? Curious about what planning the trip might entail? Join our international and adventure travel experts to learn planning, preparation and execution of an international trip. REI Cincinnati, 2643 Edmonson Rd. To register: 513-924-1938 or Healthy Eating with Fresh Greens and Herbs – 7pm. Join Beth Harnist from Adopt-A-Plant Garden Center for tips on eating healthy and how to grow and harvest salad greens and herbs. Harrison Branch Library, 10398 New Haven Rd. Registration required: 513-369-4442 or

WEDNESDAY, FEBRUARY 12 Tai Chi Class – 10am. 8-wk, level one class. Don’t let the “level one” fool you. This master class of body mechanics, movement and healing is designed for out of shape beginners yet still challenges the fitness enthusiast. Change your body, expand your perception, eliminate and control your stress. White Willow School of Tai Chi, 7433 Montgomery Rd, Cincinnati. Register: 513-791-9428. White Kids Cook – 4pm. Learn how to make a kid-friendly, healthy snack. No registration required. Miami Township Branch, 8 N Miami Ave. 513-369-6050. Priceless Wednesday Wellness Workshops – 6pm. Addressing the root cause of autoimmune diseases. The Living Proof Institute, 9277 Centre Pointe Dr, West Chester. RSVP required @ Events@Become to reserve your seat. 513-785-0686.

THURSDAY, FEBRUARY 13 Momtoghraphy 101 – 6:30-7:30pm. Join professional photographer Erin from LBV Baby for a class to learn a little more about capturing those perfect images of your kids. Bring a notebook, pen and camera. $20. Blue Cocoon, 9393 Montgomery Rd, Montgomery. 513-791-1089. Chocolate Tasting 101 – 7pm. Explore the rich, diverse world of chocolate and chocolate tasting. Enjoy the rich variety of chocolates from simple milk chocolate to dark chocolate flavors. For adults and older teens. Presented by Whole Foods. Anderson Branch Library, 7450 State Rd, Anderson Township. Registration required: 513-369-6030 or

Nourish Yourself with NAMI (National Alliance on Mental Health) – 2-6pm. Victoria Fleener, RYT will guide you in this nourishing mini-retreat. Indulge yourself in a half day of holistic health and self-expression. Begin with a gentle, all-levels yoga class and then unlock and celebrate your creativity with Amanda Joy. Share a potluck meal as a group. Please bring a dish to share. $40 and a potluck dish. Gracetree Yoga and Growth Studio, 8933 CinciDayton Rd, West Chester.



World Sound Healing Day – 7-9pm. Be a part of this Sonic Valentine to the Earth. Send a Healing Sound to the planet with your voice. Cincinnati joins the wave of hundreds of thousands around the world

Year-Round Gardening – 6:30pm. Learn new ideas for planting and maintaining your garden through-

Greater Cincinnati/Northern Kentucky Edition

5-Course Wine Paired Valentine’s Dinner – 7pm. Join Ralph Taylor, wine expert and owner of Winedog Fine Wine and Fine Arts, for a 5-course dinner with wine tastings. Live music and cash bar available for beer, cocktails and additional wine. $65/person, $120/couple. RSVP Event Center, 453 Wards Corner Rd, Loveland. For more info, Jill: 513-965-0511.

gathering for the 12th annual World Sound Healing Day, started by Jonathan Goldman, sound pioneer. Featuring several renowned local musicians and we will tone AH to project the energy of compassion and love into a healing wave of Mother Earth. $10 donation. Grace Episcopal Church, 5501 Hamilton Ave. For more info, Audrey Causilla: 513-374-1783.




“Share Your Heart” Canned Food Drive – Feb 1528. Bring a canned good for donation benefitting the Free Store Foodbank and receive a mini-chocolate thank you. Ten Thousand Villages, 2011 Madison Rd, O’Bryonville. 513-871-5840.

Priceless Wednesday Wellness Workshop – 6pm. Reversing diabetes with an evidence-based approach. The Living Proof Institute, 9277 Centre Pointe Dr, West Chester. RSVP required @ Events@Become to reserve your seat. 513-785-0686.

Love: Is it a Noun or a Verb? Creating Empowered Relationships – 1-2:30pm. Lisa and Brian Pratt give you the tools, insights and guidance on how to create empowered relationships in your life. They share their personal stories and revelations of what they have learned through their 17 years of marriage. You can live your ultimate life. $35/ person, $60/couple. Gracetree Yoga and Growth Studio, 8933 Cinci-Dayton Rd, West Chester. Register:


A February Walkabout of Value – 1-3pm. Cold and snowy weather won’t deter us from bringing you some hot values from around the world. Deals abound in our tasting of over 25 wines in our wine department. $10/person. Jungle Jim’s, 5440 Dixie Hwy, Fairfield.

SUNDAY, FEBRUARY 16 Qi Infused Yoga – 1-3:30pm. This unique practice blends yoga and qigong. $35. It’s Yoga, 346 Ludlow Ave, Clifton. For more info: 513-961-9642 or


School’s Out and Cool Critters – 2pm. Join Cool Critters Outreach and learn about reptiles, amphibians and invertebrates. No registration required. Harrison Branch Library, 10398 New Haven Rd. 513-369-4442.

Yoga with Rosalie – 10:30am. Adults will have the opportunity to share their yoga practice with instructor Rosalie Sovilla. No registration required. Anderson Branch Library, 7450 State Rd. 513-3696030. Aromatherapy Restorative Workshop – 1-3:30pm. Led by Elizabeth Hulsman, RYT, aromatherapist. Achieve total body/mind/spirit relaxation using essential oils, meditation, active and restorative asanas (postures). $50. Gracetree Yoga and Growth Studio, 8933 Cinci-Dayton Rd, West Chester. Register: Relax, Renew and Restore with a Restorative Yoga Program – 2pm. A candlelight restorative yoga session to relax our bodies, peel away tension and release stress. Sarina Newstead, certified yoga teacher and holistic health coach, will use essential oils to indulge your body and mind. Please bring a blanket, firm pillow and a yoga mat or towel. Sharonville Branch Library, 10980 Thorn-

view Dr. Registration required: 513-369-6049 or Getting Your Kids to Eat Right – 3pm. If you are a parent then you must know that we are in the middle of a war over nutritional health of our children. Unfortunately, we are losing that war right now. Learn how to fight the battle and win. Bring the kids so they can learn about “red light, yellow light, and green light foods.” Presented by Carol Sand, RN. No registration required. Loveland Branch Library, 649 Loveland-Madiera Rd. 513-369-4476.

SUNDAY, FEBRUARY 23 Art as Meditation: Drawing Your Own Conclusions – 10-11:30am. Preregister by Feb 13 and it is only $27, after that $37. Karma Wellness Studio, 2067 Beechmont Ave, Fl 2, Cincinnati. 513-2339355.

MONDAY, FEBRUARY 24 Getting to Know your GoPro Basics – 6:30-8pm. Looking to get a GoPro, or you have one and would like some insight into the best practices for capturing your life’s most exciting moments? Join our GoPro experts and get to know your GoPro. Will focus on the camera’s user interface, video capture, image settings and accessories. REI Cincinnati, 2643 Edmonson Rd. Register: 51324-1938 or

WEDNESDAY, FEBRUARY 26 Priceless Wednesday Wellness Workshops – 6pm. Is it my Thyroid? The Living Proof Institute, 9277 Centre Pointe Dr, West Chester. RSVP required @ Events@ Become to reserve your seat. 513-785-0686.



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Coming Next Month

ongoingevents sunday Shakti Yoga – 9-10:30am. Led by Ramesh Gambheera, RYT. Based on the ashtanga vinyasa style of yoga practice. Each yoga posture harnesses your internal power utilizing the building blocks of breath, alignment, energy locks and focus. $12/ drop-in. Gracetree Yoga and Growth Studio, 8933 Cincinnati-Dayton Rd, West Chester. Gracetree Shamanic Yoga – 10:45am-12:15pm. $14. It’s Yoga, 346 Ludlow Ave, Clifton. For more info: 513-961-9642 or

The Latest

LOCAL FOOD TRENDS Good at Home and On the Go

monday Tummy Time – 9:45-10:30am. Class helps improve overall tummy function, facilitates sensory awareness and promotes natural, healthy head and body shape/movements. Incorporates baby massage, reflexology and baby yoga with tummy time position to help your baby’s experience be fun and relaxing. $15/drop-in, $50/4 wks. Blue Cocoon, 9393 Montgomery Rd, Montgomery. 513-791-1089. YogaBaby – 10:45-11:30am. Each class is filled with calming, nurturing ways to enhance bonding and improve baby’s sleep. Babies can enjoy yoga while on their backs, tummies or held in loving arms. For parents this is a special opportunity to meet other moms, get support and learn about baby’s emerging personality. $15/drop-in, $50/4 wks. Blue Cocoon, 9393 Montgomery Rd, Montgomery. 513-791-1089. Smart Moves for Teens – 4:45-5:45 pm. Intentional movement for school success. $10. Full Body Yoga, Studio B, 7500 Oakbrook Rd, Florence, KY. 785633-2381. Baker Weekly Health Talks – 6:30pm. Baker Chiropractic Madiera Clinic, 7907 Euclid Ave. For info & to RSVP: 513-272-9200. WOW: Women of Wisdom – 6:30-8:30pm. An evening of laughter, prayer (non-denominational), short meditation and lots of wisdom. Share your thoughts on life issues and spirituality in a safe environment. $5 donation. TrueBlue Healing, Treehouse Healing Center, 347 Stanley Ave (upstairs in the loft). For more info: Baker Weekly Health Talks – 7pm. Baker Chiropractic Fairfield Clinic, 675 Deis Dr. To RSVP: 513-858-6700.

To advertise or participate in our March edition, call

513-943-7323 42

Mixed-Level Vinyasa Flow Yoga – 7-8:15pm. Led by Beth Wiley, RYT. This practice awakens the body and mind to the present moment and prepares you for the next steps of ashtanga yoga. $12. Gracetree Yoga & Growth Studio, 8933 Cincinnati-Dayton Rd, West Chester. To register:

tuesday Yoga with Pam – 8:45-9:45am. $5. Full Body Yoga, Studio B, 7500 Oakbrook Rd, Florence, KY.

Greater Cincinnati/Northern Kentucky Edition

859-750-4720. Yoga – 9:30-10:45am. $10/drop-in. Serenity Now Holistic Healing Center, 8761 U.S. Hwy 42, Union, KY. 859-647-7780. Preschool Playdate – 10-11am. Creative play, movement and crafts. $7. Full Body Yoga, Studio B, 7500 Oakbrook Rd, Florence, KY. 859-534-0997. Yoga for 50+ – 10:45-11:45am. $14. It’s Yoga, 346 Ludlow Ave, Clifton. 513-961-9642. Seasonal Sizzle Lunch Special – 11am-1pm. Featured is a one-time food venue at a fantastic price of $5. From Baked Potato Bar to grilled cheese, stir-fry to Pasta Bar, a unique lunchtime treat awaits you. Whole Foods Market, 2693 Edmonson Rd, Cincinnati. 513-531-8015. Loveland Farmer’s Market-3-6 pm. Winter Farmer’s Market every Tuesday. Grailville, 932 O’Bannonville Rd, Loveland. For more information visit Tai Chi – 5:30pm. Every Tuesday, adults are invited to join us for tai chi. No registration required. Madisonville Branch Library, 4830 Whetsel Ave. 513-369-6029. Tuesday on Tap – 6-8pm. Six Draughts and Six Bites. $6. Whole Foods Market Mason, 5805 Deerfield Blvd. 513-398-9358. Baker Weekly Health Talks – 7pm. Baker Chiropractic West Chester Clinic, 7556 VOA Centre Dr. To RSVP: 513-759-4666.

wednesday Half-Pints Kids Club – 10-10:30am. Whole Foods Market Mason, 5805 Deerfield Blvd. Registration required: 513-398-9358. Preschool Playdate – 10-11am. Creative play, movement and crafts. Full Body Yoga, Studio B, 7500 Oakbrook Rd, Florence, KY. 785-633-2381. Wednesday Power Hour Yoga – 12-1pm. Led by Kim Dawes, RYT. Vinyasa-inspired class links one posture to the next for mindful physical movement drawing attention to the breath and the subtleties of alignment. $12/drop-in. Gracetree Yoga and Growth Studio, 8933 Cincinnati-Dayton Rd, West Chester. Teen/Tween TRX Classes – 5:45pm. TRX class for ages 11-16. It’s Working Out, 3546 Columbia Pkwy, Cincinnati. Registration required: 513-207-6933 or Live Well Yoga Night – 6:30-7:30pm. $10. Live Well Chiropractic Center, 6860 Tylersville Rd, Ste 7, Mason. RSVP: 513-285-7482. Laughter Yoga – 7pm. 3rd Wed. Laughter Yoga is a mind-body exercise which powerfully counteracts the negative effects of stress and has a profound effect on your health and well being. Symmes Township Library, 11850 Enyart Rd, Loveland. 513-899-3115. Meditation Class – 7-8pm. 3rd Wed. Colleen’s Consultations, 587 Observatory Dr, Sprindale. 513-503-6593.

thursday Yoga – 9:30-10:45am. $10/drop-in. Serenity Now Holistic Healing Center, 8761 U.S. Hwy 42, Union, KY. 859-647-7780. Whole Fitness Thursdays – 10am. Join us in the café for a free yoga class. Please bring own mat. Whole Foods Mason, 5805 Deerfield Blvd. 513398-9358. Mixed-Level Yoga – 10-11:30am. Led by Mary Larson, RYT. Yogis, beginners to experienced, enjoy flowing through a hatha yoga series that varies each week and is designed to connect your breath, mind and body. $12/drop-in. Gracetree Yoga and Growth Studio, 8933 Cinci-Dayton Rd, West Chester. Food, Facts and Fun – Feb 6, 13 & 27. 3:45pm. Children are invited to learn about eating healthy, fitness and food safety. Presented by Peggy Cebelak, Ohio State University Extension. No registration

required. Deer Park Branch, 3970 E Galbraith Rd. 513-369-4450 or

Whole Foods Rookwood, 2693 Edmonson Rd, Cincinnati. 513-531-8015.

Madeira’s Winter Farmers’ Market – 4-6pm. Madeira Silverwood Presbyterian Church, 8000 Miami Ave.

Uncorked Wine Tour – 6-8pm. $5. Whole Foods Market Mason, 5805 Deerfield Blvd. 398-9358.

Yoga – 6:15-7:30pm. $10/drop-in. Serenity Now Holistic Healing Center, 8761 U.S. Hwy 42, Union, KY. 859-647-7780.

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 Class – 7-8:30pm. 2nd Thurs. With Gary Matthews. $20. The Stillpoint Center, 11223 Cornell Park Dr, Blue Ash. 513-489-5302.


friday Lettuce Eat Well Farmers’ Market – 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 hours & dates: Wine Tasting – 4-7pm. Country Fresh Market and Wine Depot, 8315 Beechmont Ave, Anderson Township. 513-474-9167. Flying Yoga – 4:30-6pm. Use aerial skills to enhance your yoga or Pilates practice. $14. It’s Yoga, 346 Ludlow Ave, Clifton. 513-961-9642. Five after Five – Feb 7, 14 & 21. 5pm. Admission limited to 250. Enjoy 5 delicious dishes plus dessert, paired with 5 fabulous wines. $5 tickets from 5-6:30pm or until sell out. Cost includes wine, food tasting and a Whole Foods wine glass. Bring your glass back to the next tasting for $1 off punch card.

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Half-Pints Kids Club – 10-10:30am. We invite kids to join us on a fun adventure as we explore great food and good nutrition. 2/1: Heart Healthy Fruit Salad; 2/8: Cream Cheese Brownies; 2/15: Smoked Salmon Salad; 2/22: Fruit Napoleons. Whole Foods Rookwood, 2693 Edmonson Rd, Cincinnati. Register: 513-531-8015 or CinRegistration Vitamin B-12 Shots – 10:30-11:30am. Susan’s Natural World, 8315 Beechmont Ave, Anderson Township. For more info: 513-474-4990. Grace(ful) Mixed Level Flow – 10:30-11:45am. Led by Kim Dawes, RYT. Class helps you create flow in your life with challenging yet graceful breath asana (posture) class. $12/drop-in. Gracetree Yoga and Growth Studio, 8933 Cincinnati-Dayton Rd, West Chester. Ayurvedic Meridian Yoga – 12:15-1:15pm. $14. It’s Yoga, 346 Ludlow Ave, Clifton. For more info: 513-961-9642 or Wine Tasting – 2-5pm. Country Fresh Market and Wine Depot, 8315 Beechmont Ave, Anderson Township. 513-474-9167.

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natural awakenings

February 2014


Share Your Vision And Make A Difference In Your Community Publish Your Own Natural Awakenings Magazine • Meaningful New Career • Low Initial Investment • Proven Business System • Home Based Business • Exceptional Franchise Support & Training

Phenomenal Monthly Circulation Growth Since 1994. Natural Awakenings publishes in over 88 markets across the U.S. and Puerto Rico. • Birmingham, AL

• Mercer County, NJ

• Huntsville, AL • Mobile/Baldwin, AL*

• Monmouth/ Ocean, NJ

• Little Rock/ Hot Spg., AR*

• North NJ • North Central NJ

• Phoenix, AZ

• South NJ*

• Tucson, AZ

• Santa Fe/Abq., NM

• East Bay Area, CA

• Las Vegas, NV

• San Diego, CA

• Albany, NY

• Denver/Boulder, CO • Central NY • Fairfield County, CT

• Long Island, NY

• Hartford, CT

• Manhattan, NY

• New Haven/ Middlesex, CT

• Rockland/ Orange, NY

• Washington, DC

• Westchester/ Putnam Co’s., NY

• Daytona/Volusia/ Flagler, FL

• Central OH

• NW FL Emerald Coast

• Cincinnati, OH

• Ft. Lauderdale, FL

• Oklahoma City, OK

• 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*

• Toledo, OH • Portland, OR* • Bucks/Montgomery Counties, PA • Harrisburg/York, PA • Lancaster, PA • Lehigh Valley, PA • Pocono, PA/ Warren Co., NJ • Rhode Island • Charleston, SC • Columbia, SC • Grand Strand, SC* • Greenville, SC

• Chattanooga, TN • Chicago N. Shore, IL • Knoxville, TN • Indianapolis, IN • Memphis, TN • Lafayette, LA • Nashville, TN* • New Orleans, LA* • Boston, MA • Western, MA* • Ann Arbor, MI • East Michigan • Grand Rapids, MI • Wayne County, MI • Minneapolis, MN • Asheville, NC* • Charlotte, NC • Lake Norman, NC

As a Natural Awakenings publisher, you can enjoy learning about healthy and joyous living while working from your home and earn a good income doing something you love! No publishing experience is necessary. You’ll work for yourself but not by yourself. We offer a complete training and support system that allows you to successfully publish your own magazine. To determine if owning a Natural Awakenings is right for you and your target community, call us at:

239-530-1377 or visit

• Triangle, NC • Central, NJ • Hudson County, NJ

• Austin, TX • Dallas, TX • Dallas/FW Metro N • Houston, TX* • San Antonio, TX • Richmond, VA • VA’s Blue Ridge • Seattle, WA • Madison, WI • Milwaukee, WI • Puerto Rico

*Existing magazines for sale

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.


11223 Cornell Park Dr, Blue Ash, OH 45242 513-489-9777 By guiding the flow of qi, or life force, acupuncture restores harmony on many levels. This ancient method enjoys a re-awakening in today’s world. See ad, page 31.

Carole Paine, MS, L.Ac. Dipl Ac (NCCAOM)

5400 Kennedy Ave, Cincinnati, OH 45213 513-317-3660 • 513-924-5499 Acupuncture is a whole-body approach to health care. By creating a more balanced state in our bodies, we can work on conditions such as pain and injury, hormone balance, fertility, anxiety, depression, insomnia, digestive disorders, sinus issues and even allergies. Changes can begin to happen quickly. Come explore something ancient and feel new.

Klimick Acupuncture

10979 Reed Hartman Hwy, Ste 129, Cincinnati, OH 45242 513-834-8173 Acupuncture may help back pain, knee pain, tennis elbow, frozen shoulder, headaches, migraines, fertility, and more. Call us or visit our website for more information. We offer FREE consultations in person or by phone. Some insurance now covers acupuncture! Evening and weekend hours available. See ad, page 20.



Suzanne Lautz Singh, LMT 2330 Eight Mile Rd, Anderson Township 513-827-0079

LIVE WELL CHIROPRACTIC CENTER Dr. Kim Muhlenkamp-Wermert 6860 Tylersville Rd, Ste 7 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 13.

Where Medical Bodywork competes the Science of Wellness. Medical Bodywork, treating the cause of your problems. Visit online for details of our therapies and to schedule an appointment. See ad, page 25.


Physical, emotional and mental stressors can disrupt our lives causing turmoil and pain. We use Network Spinal Analysis and nutrition to help you reconnect, process the stress and relieve your pain. See ad, page 9.


Dr. Daren Mazzone, DC 443 W Loveland Ave (Historic Loveland) Loveland, OH 45140 513-683-BACK Pain is not a lifestyle. Dr. Mazzone specializes in chronic pain relief and lifestyle intervention. Fibromyalgia, RSD, migraines, spinal health, massage, nutrition and evidence-based lifestyle education. Let’s find out why you’re breaking down and help get your life back. See ad, page 2.


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/one-time, move in/out, windows and blinds, decluttering, organizational assistance and much more. See ad, page 12.


7715 Beechmont Ave, Anderson Township 513-624-7333 At Tri-State Compounding Pharmacy we provide our patients with medical solutions tailored to their needs. 50 years experience. See ad, page 11.




4675 Cooper Rd 513-518-2719

Pounds & Inches Weight Loss Center 157 Lloyd Ave, Florence, KY 41042 859-282-0022

Customized sessions using a variety of techniques for your unique experience. We listen and work to relieve pain and tension. Therapeutic massage, acupuncture, Reiki and reflexology. Call or book online. See ad, page 27.

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 47.

natural awakenings

February 2014


FUNCTIONAL MEDICINE THE LIVING PROOF INSTITUTE 9277 Centre Pointe Dr, Ste 350 West Chester, OH 45069 513-785-0686

The Living Proof Institute provides Functional and Lifestyle Medicine. Uncover the root cause of your disease through affordable functional testing and receive a drug-free action plan to restore your vitality. See ad, page 3.


5250 Courseview Dr, Mason, OH 45040 513-459-0606


Brandon Smith, Executive Chef 513-706-8764

Serving a wide array of healthy, organic, glutenfree, superfood-based meals by preparing a new menu weekly and delivery to your door. Weight loss menu also available. See ad, page 30.


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157 Lloyd Ave, Florence, KY 41042 ?ti niager ot ylno ,thgiew gnisol fo deriT 859-282-0022 ?sseccus ruoy thgif ydob ruoy seoD

ROBERT REPASKY, MS, LMT Stillpoint Center for Healing Arts And Florence, KY 513-505-5737

3 Free massages for people living with cancer from Cancer Family Care call 513-7313346 to schedule an appointment. While funding lasts.


Stillpoint Center for Healing Arts 11223 Cornell Park Dr, Blue Ash, OH 45242 513-772-1917

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Medical and therapeutic massage. Release stiff and tsigolodirI & renoititcarP citsiloH sore muscles, stimulate imdeifitreC draoB 24mune 014 YK system, ,ecnerolF ,eumove nevA dylymolL 751 phatic system, relieve pain. 2200deep -282tissue, -958 Relaxation, lymphatic, neuromuscular, facial, craniosacral, Reiki. See ad, page 47.


Groundbreaking program combining sensory motor, cognitive, and nutrition coaching into one solution for children with ADHD, Dyslexia, Autism and other learning/processing disorders. See ad, page 35.


tsap eht ni sseccus ruoY !sweN taerG  THGIR eht gVictoria nivah toSmith, n yb decertified rednih sholisaw tic practitioner, .NOITiridologist. InAMROFNI LACIdividualized SYHP a si YLwell LAERcare erehplan. T  on  gnithgif nEmphasis eeb sah tah t Enatural CNALAsuppleBMI ments and remedies. Nutrition .uoy tsniaga and supplement education. dna kool ot yFitness tinutroand pppersonal o ruoy training. si sihT !ratS Therapuetic repuS a ekand il leerelaxation f massage. Intuitive guidance. gnSee ilaead, H cpage itsiloH47.

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12084 Montgomery Rd, Cincinnati, OH 45249 513-257-0705

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 47.


Brain Balance Achievement Center of Cincinnati

157 Lloyd Ave, Florence, KY 41042 859-282-0022

Full hair service AV E D A C O N CEPT salon with a highly trained team offering a personalized experience. Call to reserve a complimentary consultation. See ad, page 27.

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Greater Cincinnati/Northern Kentucky Edition

Counseling, shamanic journey, soul retrieval, empowerment, bodywork. See ad, page 31.

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 Deadline is the 10th of the month.

services OFFERING HYPNOSIS SESSIONS AT MY OFFICE OR YOUR HOME – Specializing in weight and stress management, phobias, traumas, memory improvement, past life regressions and improving sports performance. Member of the International Federation of Hypnosis and US Golf Association.To schedule a free consultation, contact Gwendoline Josey, Certified Master Hypnotherapist: 513-620-1453 or HypnosisOnline. com/Gwendoline. OPEN ENROLLMENT FOR HEALTH INSURANCE ENDS MARCH 31 – Please call to “ask the expert,” and learn about your options and get coverage to avoid penalties. Federal Exchange Agent on Contact Julie Chafin: 513-315-0380 JulieChafinHealth See ad on page 7.

Significant Healing Well Care Practice Victoria Smith, Certified Holistic Practitioner and Iridologist * Fatigue, tired, sluggish

* Pain, stiffness, soreness

* Weight loss

* Anxiety, depression

* Headaches

* Menopause

* Digestive problems

* Unexplained symptoms


* Holistic Well Care

* Medical Massage

* Nutritional Education & Supplements

* Fitness and Personal Training

Well Care That Works for You and Your Family 157 Lloyd Avenue (Off Turfway Road), Florence, KY 41042


Come on,

Swim. Workout. Join a sports league. Take advantage of our after school programs, FREE child watch and family events. There are many ways to enjoy the Y. With over 2,500 FREE group and family exercise classes each month, you and your family can stay active all year long.

Join Now and Save... NO ACTIVATION FEE! Bring a copy of this ad into your local YMCA of Greater Cincinnati branch to receive this special offer. Hurry, offer valid only until February 28, 2014. Stop in or call your local YMCA and let us help inspire you.

(513) 362-YMCA |

Natural Awakenings Greater Cincinnati / Northern Kentucky February 2014  

Special Heart Health Issue

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