June 2021 Jacksonville St. Augustine Natural Awakenings Magazine

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HEALTHY

LIVING

HEALTHY

PLANET

AND R IA SOMERS

on holistic parenting ga r d e n i n g f o r a g r e at wo r ko u t h ow to m a k e a ya r d d o g - f r i e n d ly e at i n g v e ga n o n t h e roa d healing depression n at u r a l ly

June 2021 | Jacksonville / St. Augustine | NAJax.com

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letter from publisher

HEALTHY LIVING HEALTHY PLANET

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elcome to our June edition. We have enjoyed one of the longest spring seasons on record. Mild temperatures coupled with a constant breeze has kept humidity low and biting bugs to a minimum. Mosquitos will be on the scene soon enough, as temperatures and humidity rise. Do you know that genetically modified mosquitoes are being released in our Florida Keys this spring and summer, funded by Bill Gates? A total of 750 million mosquitos will be released in this genetic experiment, without even a vote or notification to residents of the keys. Read about it on page 25, and research for yourself online. This type of geoengineering has gone solar, as Gates and a group of private donors funded Harvard University’s Solar Geoengineering Research Program. This controversial experiment to study the efficacy of blocking sunlight from reaching the earth’s surface was halted in April for ethical reasons and in response to concerned groups seeking a clearer understanding of consequences. You can learn more about this initiative in the April edition of Popular Mechanics.

Men’s health is on tap this month, with a focus on integrative healthcare. Some of the most common health issues affecting men are discussed, with natural approaches to maintain vitality. Summer is here, and road tripping brings challenges for those on a limited diet. Our conscious eating article offers tips for vegan travelers and some easy recipes. Helping our children to relax is essential to their development, especially after the major changes they have endured during the pandemic. Learn easy techniques in our healthy kids section. Calling all holistic moms, our wise words article features Andria Somers, executive director of the Holistic Moms Network, which connects families interested in positive, holistic parenting, health and green living.

What we eat has never been more important than in these post-Covid days. Eating clean and healthy food improves mood and so much more. Nourishing food combined with exercise may reduce symptoms of depression and increase endorphins. Few activities are more satisfying than growing your own food. Backyard workouts in the garden are the focus of our fit body section. Plants and exercise paths are important to our canine friends. Learn how to create a dog-friendly yard in the natural pet section.

We’re pleased to see more in-person events this month. Check out our calendar section and make plans to enjoy the company of like-minded people. Connection is so essential to our happiness, and we all have lots of catching up.

Enjoy this June edition, and we’ll see you next month. .

Rebecca Young, Publisher

Rest is not idleness, and to lie sometimes on the grass on a summer day listening to the murmur of water, or watching the clouds float across the sky, is hardly a waste of time. ~John Lubbock

JACKSONVILLE / ST. AUGUSTINE EDITION

Publisher Rebecca Young Publisher@NAJax.com

Writer Erin Floresca

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Calendar Editor Sara Peterson

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Contents

Natural Awakenings is a family of 50+ healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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10 INTEGRATIVE

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HEALTH FOR MEN

Natural Approaches for Robust Vitality

13 REAL STRENGTH 14 SEVEN REASONS WHY Men Don’t Go to Doctors (a Woman’s Perspective) and the Three Reasons Women Nag You

16 VEGAN ROAD-TRIPPING Travel Tips for Plant-Based Eaters

18 THE FIT GARDENER

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Backyard Workouts Good for Mind and Body

20 BEAT THE BLUES NATURALLY

Drug-Free Ways to Treat Depression

22 RELAXED KIDS

Simple Ways to Calm Anxious Children

24 ANDRIA SOMERS on

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Being United for Better Parenting

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise in Natural Awakenings, please call 386-736-3838 or email Ads@NAJax.com.

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25 GENETICALLY

MODIFIED MOSQUITOES

Released in Florida Keys

26 CREATE A

DOG-FRIENDLY YARD

Plants, Paths and Play Areas to Wag a Tail

DEPARTMENTS 5 event briefs 6 health briefs 7 global briefs 9 community

spotlight 16 conscious

eating

18 fit body 20 healing ways 22 healthy kids 24 wise words 26 natural pet 28 calendar 30 resource guide

event briefs

The Power of Denials & Affirmations 3-Week Class

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icensed Unity Teacher Bill Wuerfel and Helen Sylvester, of Unity Church for Creative Living, in Saint Johns, are presenting a three-week course exploring Unity’s spiritual tools of denials and affirmations, from 7 to 9 p.m. on Wednesdays via Zoom beginning June 23.

In this very interactive class, participants will engage in Bill Wuerfel, Helen Sylvester hands-on exercises, enjoy deep discussions and meet like-minded people to take this transformative journey with them.

“Join us as we first, gain an understanding of how to effectively use denials to clear away or release the energy we are expending holding on to false, limiting or negative beliefs. Next, we will partner this with affirmations, stating the truth of the situation.

Together, they form a valuable and rewarding tool toward spiritual enlightenment,” says Wuerfel.

Cost: $60. For more information or to register, call 904-287-1505 or visit UnityInJax.com. See ad, page 6.

Spirit Fest: Metaphysical and Holistic Fair

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pirit Fest: Metaphysical and Holistic Fair will be held from 10 a.m. to 6 p.m. on July 10 and 11 at The Schultz Center, in Jacksonville. There will be more than 60 booths with vendors, practitioners, readers, artists, authors and demonstrations.

Speakers and special guests are scheduled throughout both days on a variety of topics, included with admission.

“I’m excited to be bringing Spirit Fest to the Jacksonville area,” says producer Mary Ellen Popyk, of The Sanctuary for Mind, Body & Spirit. “This will be the largest event of its kind in North Florida! After this pandemic year, people seem eager to find tools and resources for natural wellness, self-development, spiritual growth, or items that bring them joy. They also are wanting to connect with others of like mind.”

Personalized treatments for effective results Specializing in Acupuncture 15+ years Doctors refer their patients for Quality Acupuncture Certiied by Memorial Sloan-Kettering Cancer Center Offering Acupuncture, AcuPoint Injections, LED Therapy, Facial Rejuvenation, Massage and more

Cost: Entrance fee is $10 a day or $15 for the weekend; children 12 and under attend free. Location: 4019 Boulevard Center Dr. For more information, visit SanctuaryFL.com. See ad, page 15.

904-373-8415 www.AWayOfLifeAcupuncture.com June 2021

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health briefs

Sunday Service 10:30 AM VIA

Join us as we travel the journey of spiritual unfoldment together.

Older people with high levels of life satisfaction— a favorable attitude toward life—have healthier habits, less depression and pain, better sleep and a longer life, reports researchers from the University of British Columbia. They studied nearly 13,000 U.S. adults older than 50 for four years and found that higher life satisfaction was linked to 26 percent reduced mortality and a 46 percent lower depression rate. People that felt good about their lives had fewer chronic conditions and pain, exercised more often, were both more optimistic and likely to be living with a partner and experienced less hopelessness and loneliness. However, such positive feelings were not associated with fewer health conditions such as diabetes, heart disease, arthritis or obesity; were not marked by less alcoholic binging or smoking; and were not affected by frequency of contact with children, family and friends.

jacob lund/AdobeStock.com

Cultivate Satisfaction to be Healthier and Happier

Nix Sweeteners to Avoid Spreading Antibiotic Resistance

Visit our website for registration information.

Unity Church for Creative Living 2777 Race Track Road St. Johns, Florida 32259 904-287-1505 www.UnityInJax.com 6

Jacksonville / St. Augustine

Eat Five Veggies and Fruits Daily to Live Longer People that struggle to eat the often-recommended nine servings of fruit and vegetables each day can relax: The latest research from Harvard, based on 26 studies of 2 million people from 29 countries, found that two and three daily servings of fruit and vegetables, respectively, were linked to the most longevity. Compared to only two servings of produce per day, five servings lowered the risk of death overall by 13 percent, cardiovascular disease by 12 percent, cancer by 10 percent and respiratory disease by 35 percent. Green, leafy vegetables, including spinach, lettuce and kale, and fruit and vegetables rich in beta carotene and vitamin C, such as citrus fruits, berries and carrots, showed benefits.Starchy vegetables, like peas and corn, fruit juices and potatoes, did not appear to reduce the risk of death.

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tsvetina/AdobeStock.com

Join Licensed Unity Teacher Bill Wuerfel for a 3-week Class Via ZOOM The Power of Denials and Affirmations beginning June 23rd

Four widely used artificial sweeteners—saccharine, sucralose, aspartame and acesulfame potassium—promote the transfer of antibiotic resistance genes in both environmental and clinical settings, report researchers at the University of Queensland, Australia, in The ISME Journal. They found that these four nonnutritive sweeteners promote horizontal transfer of the genes between bacteria, furthering the spread of antibiotic-resistant genes in the intestine. The researchers say the findings provide insight into the spread of antimicrobial resistance and point to a potential risk associated with ingesting the artificial sweeteners.

global briefs

Burn Notice

Blockage Busters

Bill 132, banning sunscreens containing the chemicals avobenzone or octocrylene, has progressed through the Hawaiian House and Senate. If it passes, the bill will go into effect January 1, 2023, to prohibit the sale or distribution of any sunscreen containing the targeted chemicals unless the buyer has a valid prescription. The outlawed chemicals can make corals more susceptible to viral infections and bleaching. Octocrylene can disrupt human hormones and harm marine animals. Avobenzone is an endocrine disruptor and can make coral less resilient to high temperatures.

Maxx Phillips, Hawaii director and staff attorney at the Center for Biological Diversity, says, “This is great news for our imperiled coral reefs and marine life. People can protect their skin without harmful petrochemicals while Hawaii protects public and environmental health.” For those needing to protect themselves from the sun without harming ocean life, scientists and the National Oceanic and Atmospheric Administration recommend products containing non-nanoized titanium dioxide and non-nanoized zinc oxide.

An agreement finalized in November 2020 between farmers, tribes and dam owners will result in the deconstruction of four aging, inefficient dams along the Klamath River in the Pacific Northwest to restore salmon runs that have been in decline. The Karuk and Yurok tribes have relied on the salmon for both sustenance and spiritual wellbeing throughout their history. The project also signals a decline in the hydropower industry, which does not seem as profitable as predicted with the emergence of more cost-effective and sustainable energy sources such as wind and solar.

The World Commission on Dams released a report in November 2000 on the enormous financial, environmental and human costs and poor performance of large dams.

The commission analyzed dozens of case studies and more than 1,000 testimonies regarding the outcome of trillions of dollars invested in dams. After decades of rapid construction, only 37 percent of the world’s rivers remain free-flowing. River fragmentation has heavily damaged freshwater habitats and fish stocks, threatening food security for millions of people and advancing the decline of other mammals, birds and reptiles.

Don’t let life discourage you; everyone who got where he is had to begin where he was. ~Richard L. Evans

World’s Largest Dam Removal Project Underway

jennife/AdobeStock.com

lighfield studios/AdobeStock.com

Sunscreens Harm Hawaiian Reefs

Mischievous Metal

Lithium Mining for Electric Vehicles Creating Tension

June 2021

Luis Gutierrez/NortePhoto.com

The proposed Thacker Pass lithium mine in northern Nevada, the largest in the U.S., has passed a review by the Bureau of Land Management (BLM) and construction of mining facilities could begin later this year.

But unhappy residents and conservation groups are filing lawsuits.

Lithium Nevada expects to pump up to 5,200 acre-feet of groundwater per year, and critics say this may draw down groundwater levels and affect soils, streams and springs. In addition, other expected environmental impacts include groundwater pollution and detrimental impacts to sensitive wildlife.

The challenge is to quickly transition the U.S. economy to carbon-free energy sources by acquiring the vast mineral resources needed, such as lithium, cobalt and nickel for batteries, without endangering biodiversity or the health of nearby communities. John Hadder, executive director of Great Basin Resource Watch, one of the environmental nonprofits suing BLM over the Thacker Pass mine, says, “There is a lot of pressure to extract materials for what we consider to be the new energy economy, but we have to do it in a way which isn’t business as usual.” The goal is to get the federal government to do a more thorough review of the project so that the surroundings won’t become an arid, polluted wasteland.

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community spotlight

Living and Breathing the Yoga Den Philosophy

by Erin Lehn

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ichigan native Kelly Chufo, owner of Yoga Den San Pablo and director of franchising for Yoga Den Inc., in Jacksonville, is very enthusiastic about the Yoga Den brand. “I love our mantra—‘We’ll meet you where you’re at.’ And we really do meet everyone exactly where they are. Our philosophy is no judgement. Whether you’re a seasoned or novice yogi, teen or senior, or healing from an injury—this is the brand for every body and everybody,” she exclaims. That philosophy is literally what drew Kelly into her first Yoga Den class.

Her yoga journey began in 2011 in a power yoga studio on Amelia Island. She loved the modality so much she became a certified Baptiste Power Yoga instructor.

“But then life happened, and yoga went by the wayside,” she recalls. “I dabbled a bit with yoga but nothing stuck.”

Kelly, a retired U.S. Navy officer and proud mom of two college-age daughters, shares that she was “going through a moment,” and at some point, realized she needed to reconnect to something meaningful. That’s when she circled back to yoga. “There was a Yoga Den studio nearby, and I decided to commit to 30 days to see what would happen,” says this passionate yoga practitioner, whose life was transformed from that decision. “The community held such good space for everyone. It created a new spark in me.”

Not long after joining the Yoga Den community, Kelly completed the Yoga Den 300-hour teacher training. Around that time, a conversation with Alyson Foreacre,

co-founder of Yoga Den, planted the seed for Kelly to help nurture future Yoga Den franchisees. “I’ve always loved the business aspect of things. When Alyson shared that she could use some help in the franchise department, I thought it would be a great opportunity,” she explains.

With Kelly’s help, Yoga Den now operates nine successful franchises in the Jacksonville area. She also recently had the opportunity to take ownership of the Yoga Den San Pablo Studio. “I’m convinced that the universe conspires to bring you what you need, when you need it,” she affirms. “When you put something out into the universe with your heart behind it, what needs to happen will happen.”

Kelly, a shining example of stepping forward into one’s truth, admits that taking on the role of franchise director and studio owner created a ton of resistance, but she kept moving toward the fear. “There are only two true emotions—hope and fear,” she says. “When you break it down, they’re the same thing. I’m afraid to take a step into this journey and I hope it’s the right thing to do.

One cannot exist without the other. When you take a step forward, you take both with you, and the hope becomes more real.”

She maintains that the best life has to offer shows up when we step forward in fear.

“It’s powerful. Fear is not something we should hide from. Share your fears. Community plays a huge part. Our friends and family will surround us with encouraging words to help us along our path,” affirms Kelly, adding that the hardest part about committing to a yoga practice is walking

through the door and rolling out your mat.

“Just know, we’re always ready to receive you in the studio, no matter how you show up that day. When you walk into a Yoga Den, you’re going to feel held by the whole community.”

Kelly confirms that this philosophy rings true, no matter what Yoga Den Studio you’re visiting. “We really mean it when we say come as you are. It’s okay if a student just wants to hang out in child’s pose the whole time. It’s whatever you need,” she insists. “The mat is there for you. It’s a safe space for you to bring grace and kindness back to yourself. Show up for yourself, whatever that looks like.”

When asked about plans of expansion for the Yoga Den family of studios, Kelly feels confident that the urban growth spurt currently happening in Jacksonville will create amazing opportunities for the yoga community. “There will be more of a demand for yoga studios and practitioners as our community grows and more and more people desire to practice yoga.”

And speaking of practicing yoga, this seasoned yogini loves nothing more than making some yogis sweat and laugh at the same time. “Laughing means you’re breathing and enjoying yourself. You’re doing it right,” she adds.

Yoga Den San Pablo Studio is located at 14185 Beach Blvd., Ste. 13, in Jacksonville.

For more information, visit Yoga-den.com/ location/yoga-den-san-pablo-studio. To learn about franchising opportunities, email Franchising@yoga-den.com. See ad, page 8.

Kelly Chufo, Studio Owner June 2021

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INTEGRATIVE HEALTH FOR MEN Natural Approaches for Robust Vitality

by Ronica O’Hara

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tatistically speaking, living long and well is an uphill battle for most American men. Compared to women, they eat worse, smoke more, drink harder, exercise less and suffer more injuries. They live on average five fewer years than women. At birth, they outnumber women 105 to 100, but by age 60, it’s flipped to 95 to 100. Of the 15 leading causes of death, the only one men don’t lead in is Alzheimer’s, because many of them don’t live long enough to develop it.

Men are markedly slow to consult doctors. Seventy-two percent would rather do household chores like cleaning toilets, one survey found, and 37 percent admitted that they withheld information from doctors to avoid hearing a bad diagnosis. When more serious symptoms arise like chest pain or painful urination, they can turn to medical specialists and the latest technology to get heart stents inserted, kidneys flushed out and pain lowered with pharmaceuticals. By then, however, disease can be advanced and the prognosis dimmer.

But that “macho man” approach is ebbing as men—especially millennials—increasingly adopt proactive integrative strategies to take control of their health. “As traditional gender roles continue to fade with the times, there will be less of a stigma around men’s health care and we’ll start to see more and more men placing greater importance on their health,” says integrative internist Myles Spar, M.D., co-author of Integrative Men’s Health and chief medical officer of Vault, a men’s health care organization. By dealing head-on with not just a condition’s symptoms, but also with its physical, mental and emotional roots, men can become better equipped to enjoy long years of robust health.

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HEART DISEASE

The leading cause of death for men in the U.S., heart disease kills one in four men. Half of those that died suddenly exhibited no previous symptoms. Men develop heart disease 10 years younger than women on average, possibly because estrogen has a protective effect on coronary arteries. Stress, especially in economically beleaguered occupations and areas, takes a toll, as evidenced by rising drug abuse among men nationwide.

“Overall, it appears that men’s coping with stressful events may be less adaptive physiologically, behaviorally and emotionally, contributing to their increased risk for coronary heart disease,” concludes a State University of New York at Stonybrook study.

SYMPTOMS: chest pain, irregular heartbeat, dizziness, shortness of breath, extreme fatigue, sensations in arms and legs such as pain, swelling, weakness or tingling.

NEW RESEARCH: Active, 40-ish men that were able to do 40 pushups had a 96 percent lower risk of cardiovascular disease in the next 10 years than men doing less than 10 pushups, a Harvard study concludes. A 10-year study of 134,297 people from 21 countries found that eating six ounces or more each week of processed meat like bacon, sausages and salami was linked to a 46 percent higher risk of cardiovascular disease and a 51 percent higher risk of death.

INTEGRATIVE APPROACHES: “An integrative model for heart disease, when done properly, hunts down chronic inflammation in the body wherever it is and attempts to remedy it naturally, which is why we have had so much more success and significantly fewer side effects than conventional medicine,” says naturopathic cardiologist Decker Weiss, of Scottsdale, Arizona, a pioneer in the field. Typically, integrative cardiologists will interview a patient to determine the root causes of inflammation, including diet, physical activity and emotional stress. After targeted lab tests, they may prescribe botanicals along with pharmaceuticals like diuretics and beta blockers to manage fluids and vital signs. They often focus on repairing the gastrointestinal tract with specific probiotics and restoring the endothelium (the inner lining of blood vessels) with nutrients like magnesium, coenzyme Q10 and alpha-lipoic acid. They’ll encourage patients to switch to healthier, plant-based diets; perhaps to undergo a colon, liver or lymph cleanse; and exercise and use stress-reducing practices like meditation or martial arts.

ERECTILE DYSFUNCTION

Erectile dysfunction (ED), the inability to get and keep an erection firm enough for sex, often drives a man to seek medical care. An erection—a complex interplay among the brain, hormones, emotions, nerves, muscles and blood vessels—can be hampered by such conditions as hypertension, diabetes, obesity,

high cholesterol, insomnia and alcohol use. Although a quarter of new patients with ED are under age 40, mild and moderate ED affects approximately 50 percent of men in their 50s and 60 percent in their 60s.

Integrative medicine offers potent strategies such as exercise, weight loss, good sleep and a varied diet, factors that can reverse ED, according to Australian researchers. “Men aren’t ever going to stop eating hotdogs in the name of ‘wellness’, but if you tell a man that eating hotdogs will impact his ability to get erections, he’ll never eat a hotdog again,” says Spar.

SYMPTOMS: repeated difficulty getting or maintaining an erection, reduced sexual desire.

NEW RESEARCH: In a survey of 12 studies involving 8,300 participants, the longer-lasting erection drug Cialis (tadalafil) beat out Viagra (sildenafil) as the drug of choice by a three to one margin. Cornell researchers found that of the 48 percent of older men in one study with ED, only 7 percent had tried an erection drug, and fewer than half refilled the initial prescription, partly due to unpleasant side effects.

INTEGRATIVE APPROACHES: An integrative strategy typically involves a doctor checking and increasing a man’s testosterone levels if necessary; a thorough checkup and lab tests to detect and treat causes such as diabetes and high cholesterol; and vetting and replacing medications such as antihistamines and blood pressure drugs that might cause ED. For relationship problems, anxiety or depression, a cognitive behavioral therapist might be recommended and mindfulness meditation might be encouraged to reduce stress.

A weight-loss plan featuring more produce and less meat is typically suggested: men with a 42-inch waist are 50 percent more likely to have ED than men with a 32-inch waist. Some foods like arginine-rich oatmeal and antioxidant-rich pomegranate juice, as well as supplements like DHEA, L-arginine, zinc and panax ginseng have also proven helpful in studies.

Effective exercises include Kegels to strengthen pelvic floor muscles, Pilates to build core strength and aerobic workouts to strengthen blood vessels. Just 30 minutes of walking each day was linked to a 41 percent drop in risk for ED, Harvard researchers found.

PROSTATE CANCER

Prostate cancer affects one in eight men, 60 percent of which are over age 65. African American men get prostate cancer younger, have more severe cases and are twice as likely to die from it. Although it’s not as virulent as most other cancers, it

June 2021

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DEPRESSION

SYMPTOMS: They may be silent or involve frequent urination, weak or interrupted urine flow, urinary leaking, needing to urinate frequently at night, blood in the urine, erectile dysfunction or discomfort when sitting.

SYMPTOMS: Besides anger and irritability, depressed men are more prone to lose weight rather than gain it, become obsessive-compulsive rather than anxious and experience physical problems like headaches, stomach ailments and chronic pain.

Up to one-third of men may experience depression, but it’s marked more by bravado than tears. “Rather than appearing sad, men with depression are more likely to react with anger, self-destructive behavior, self-distraction, or numbing of pain with substance use, gambling, womanizing and workaholism,” concludes a major University of Michigan study in JAMA Psychiatry. Irritability, blowing up at minor annoyances, sudden spells of aggression and risky behaviors are other hallmarks. Men are far less likely than women to seek treatment and four times as likely to die by suicide.

A patient receiving NeuroStar transcranial magnetic stimulation therapy.

NEW RESEARCH: The more faithfully that men with localized prostate cancer followed a Mediterranean diet, the better their disease fared, report University of Texas MD Anderson Cancer Center researchers. Drinking several cups of coffee every day may be linked to a lower risk of developing prostate cancer, suggests a pooled data analysis in the online journal BMJ Open. A new urine test for prostate cancer is so accurate it could have eliminated the need for one-third of biopsies in a recent study of 1,500 patients in the Journal of Urology.

INTEGRATIVE APPROACHES: In a 2018 comprehensive review of prostate cancer studies published in the Journal of Alternative and Complementary Medicine, Abrams recommends a plant-based, antioxidant-rich diet that emphasizes cruciferous vegetables, tomatoes, soy, pomegranate, green tea and fish-based omega-3s; limiting meat, sugary drinks and saturated fats; supplementing with vitamin D3 and omega-3s while avoiding selenium and vitamin E; exercising daily, with yoga and tai chi especially providing mind-body benefits; and using acupuncture to manage the side effects of conventional treatments. To combat the anxiety that can arise during the period between a diagnosis and surgery, Abrams suggests stress-reducing therapies like mindfulness training, reiki and support groups.

NEW RESEARCH: Men with moderate to high levels of what Russian researchers call “vital exhaustion”, marked by excessive fatigue, demoralization and irritability, are 16 percent more likely to have a heart attack within 15 years. The risk doubles for men that never married, were divorced or became widowed.

INTEGRATIVE APPROACHES: “First, it is important to get a lab screening to rule out low testosterone, vitamin deficiencies, anemia and thyroid problems,” says holistic psychiatrist W. Nate Upshaw, M.D., medical director of NeuroSpaTMS, in Tampa. He also checks for sleep disorders, treats with cognitive behavioral therapy and after getting lab results, suggests such supplements as vitamins B12, D3 and methylfolate. His lab focuses particularly on transcranial magnetic stimulation therapy, which a 2020 Stanford study found to be 90 percent effective in relieving drug-resistant depression. “It restores healthy brain function without medications, and with essentially no side effects,” says Upshaw, adding that the approach is particularly good for men that want to avoid the sexual side effects of antidepressants.

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

TO LEARN MORE Integrative cancer care: A four-part video lecture series by integrative oncologist Donald Abrams, M.D., of the Osher Center for Integrative Medicine at the University of California at San Francisco. Osher.ucsf.edu/patient-care/patient-careteam/donald-abrams.

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Health self-quiz: Myles Spar, M.D., co-author of Integrative Men’s Health, offers a simple quiz that helps identify health problems and proposes integrative strategies. Tinyurl. com/DrSparHealthQuiz.

image courtesy off NeuroStar

requires monitoring, sometimes for decades, which compels some men to get serious about diet and exercise. “If you hear you have cancer, the rug is pulled out from underneath you and you feel you’ve lost your locus of control to surgeons and other doctors,” says integrative oncologist Donald Abrams, of the Osher Center for Integrative Medicine at the University of California at San Francisco. “But lifestyle changes are important, useful and have an impact, and they’re something patients themselves have control over and can decide to do.”

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Eat Mushrooms to Lower Risk of Prostate Cancer Researchers followed more than 36,000 Japanese men older than 40 for an average of 13.2 years.

They found that those that consumed culinary mushrooms three times a week had a 17 percent lower chance of developing prostate cancer compared to those that ate mushrooms less than once a week. Participants that ate mushrooms once or twice a week had an 8 percent lower risk. The trend was even greater for those men over the age of 50 and was unrelated to other dietary habits.

Maintain a Healthy Diet and Weight to Lower Cataract Risk A recent study published in The Journal of Nutrition used adherence to dietary guidelines and total diet scores to assess the effects of diet on cataract risk.

The researchers followed 2,173 older Australians for five and 10 years in two phases. They found that maintaining a healthy body mass index (BMI) of less than 25, combined with a healthy diet, reduced the risk of developing cataracts.

Eat a Better Diet to Improve Gut Bacteria

A. Schaeffer-Pautz, MD

Researchers followed more than 36,000 Japanese men older than 40 for an average of 13.2 years.

They found that those that consumed culinary mushrooms three times a week had a 17 percent lower chance of developing prostate cancer compared to those that ate mushrooms less than once a week. Participants that ate mushrooms once or twice a week had an 8 percent lower risk. The trend was even greater for those men over the age of 50 and was unrelated to other dietary habits.

SK Design/Shutterstock.com

Reduce Blood Pressure and Heart Attacks With Better Gut Bacteria

New research offers potential paths for treatment for the nearly 20 percent of patients with high blood pressure that don’t respond well to medications. University of Florida College of Medicine researchers, testing 105 volunteers, found that the populations of gut bacteria differed between hypertensive individuals with depression and those without depression. A second study by Italian researchers found that patients with heart attacks had different bacteria in their guts than patients with stable angina.

Daxiao Productions/Shutterstock.com

health briefs

9

Train Students in Mindfulness to Reduce Stress and Improve Grades

December 2019

Sixth-graders that received mindfulness training each day for eight weeks experienced lower stress levels, less depression and improved academic performance compared to their peers in a control group that studied computer coding, report Massachusetts Institute of Technology researchers. In addition to that 100-student study, researchers surveyed 2,000 students in grades five through eight and found those that showed more mindfulness tended to have better grades and test scores. They also had fewer absences and suspensions.

Persephone Healing Arts Center is located at 485 6th Ave. N., in Jacksonville Beach.

To learn more, call 904-246-3583, visit DrPautz.com or join them for one of their monthly open houses. Join them on Facebook.

See ad on the back cover.

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Eat Mushrooms to Lower Risk of Prostate Cancer

Another unique remedy at Dr. Pautz’s disposal is therapeutic eurythmy, an expressive form of movement therapy. Based on the philosophy of Rudolf Steiner, eurythmy uses movements to express sounds and music. One of the few medical doctors to be certified in eurythmy, Dr. Pautz uses this approach to supplement the treatment of a variety of physical, medical and emotional ailments. Somewhat like its Asian counterparts, tai chi and yoga, eurythmy helps a person connect to and experience the nontangible realities of spirit and energy that are essential for all souls.

Dr. Pautz’s varied background and extensive training provide her with myriad treatment choices to draw from in her practice. Whether addressing cancer, diabetes, asthma, common cold, multiples sclerosis, rheumatoid arthritis, ALS or any other illness, her treatments are personalized, insightful and far-reaching. By balancing Western and integrative medicine and avoiding chemical drugs whenever possible, Dr. Pautz provides each patient with the opportunity for a road map to longlasting, deep-seated health changes through nutritional and lifestyle advice, naturopathy, homeopathy, counseling, anthroposophic medicine, and art and movement therapy.

NAJax.com

be in balance for ultimate well-being leads to personalized treatments that examine and help each individual to achieve their level of optimum health. This insightful approach often offers relief to patients who have exhausted their traditional western medical options and are seeking help in alternate methods.

Patients may also undergo extensive counseling to facilitate profound lifestyle changes and new ways of looking at things.

They receive individualized nutritional guidelines in the hopes of facilitating improved health and releasing what needs to be transitioned.

The philosophy “you are what you eat” has never been as true as in today’s quick meal society, and few know the effects of dietary choices better than Dr. Pautz. Providing your body with the fuel and tools necessary for its well-being is the first building block toward total health and healing. Combining her knowledge of medicine and nutrition, she targets habits that contribute to particular disorders and advises her patients in their diets to strengthen their immune systems and help their bodies stay strong.

In treating her patients, Dr. Pautz has noticed that their nutritional habits have stemmed from a lack of knowledge about how to prepare healthful dishes. After encountering this need for education, she developed classes in the past that were focused on nutritional cooking, emphasizing the use of whole grains, tons of herbs, fresh fruits and vegetables. With a healthy diet as a base to grow from, therapies then perform better as the body becomes more receptive, receiving the aid the therapies provide. Dr. Pautz can easily suggest recipes in-session with wholesome foods that might be a first step in implementation.

Jacksonville / St. Augustine

n the east coast of Florida, just a few blocks from the ocean, sits one of the South’s few anthroposophically oriented medical practices.

The Persephone Healing Arts Center, in Jacksonville Beach, has a wonderful, natural atmosphere enhanced by the spirit and focus of A. Schaeffer-Pautz, MD. Brought up in a Waldorf school environment, Dr. Pautz is double board certified in both integrative and internal medicine and combines the best of both worlds in her treatment of patients.

Her goal is to help her patients achieve their highest level of well-being and balance, using natural approaches whenever possible.

This philosophy is evident from the first view of the center: a cozy waiting room looks out onto a lovely garden area where patients can relax in the sun or rest in a spot of shade beneath the trees. Care here is particularly unique—first visits can be two or more hours of one-on-one time with the physician. Dr. Pautz takes time to learn all she can about a patient’s physical, mental and emotional well-being and then fuses her knowledge of traditional, integrative and anthroposophic medicine (a philosophy that embraces physical, emotional and spiritual aspects of the human being) to provide individual recommendations designed to work on the root of the problem. Her treatments are focused on lifestyle changes, counseling and nutrition, and this focus helps her patients not only deal with their health issues, but also maintain their higher level of wellness once the immediate problem is dealt with.

Dr. Pautz’s technique has particularly helped those with chronic disorders and diseases such as depression, autism, cancer and any other internal medical disease. Her conviction that all facets of the person must

Maintain a Healthy Diet and Weight to Lower Cataract Risk

Sixth-graders that received mindfulness training each day for eight weeks experienced lower stress levels, less depression and improved academic performance compared to their peers in a control group that studied computer coding, report Massachusetts Institute of Technology researchers. In addition to that 100-student study, researchers surveyed 2,000 students in grades five through eight and found those that showed more mindfulness tended to have better grades and test scores. They also had fewer absences and suspensions.

A. Schaeffer-Pautz, MD Combining Traditional, Integrative and Anthroposophic Medicine for Well-Being and Balance

O

A recent study published in The Journal of Nutrition used adherence to dietary guidelines and total diet scores to assess the effects of diet on cataract risk.

The researchers followed 2,173 older Australians for five and 10 years in two phases. They found that maintaining a healthy body mass index (BMI) of less than 25, combined with a healthy diet, reduced the risk of developing cataracts.

Jacksonville / St. Augustine

Train Students in Mindfulness to Reduce Stress and Improve Grades

community spotlight

Eat a Better Diet to Improve Gut Bacteria

8

New research offers potential paths for treatment for the nearly 20 percent of patients with high blood pressure that don’t respond well to medications. University of Florida College of Medicine researchers, testing 105 volunteers, found that the populations of gut bacteria differed between hypertensive individuals with depression and those without depression. A second study by Italian researchers found that patients with heart attacks had different bacteria in their guts than patients with stable angina.

Researchers at the University of Hawaii Cancer Center tested stool samples of 858 men and 877 women in Los Angeles and Hawaii with a mean age of 69—regarded as an ethnically diverse study population with varied food intakes. The study found that those with higher quality diets also had significantly better gut bacteria diversity, a factor linked to reduced risk for a variety of diseases. Diet quality and a reduced risk of developing chronic disease is strongly associated with fecal microbial diversity.

Researchers at the University of Hawaii Cancer Center tested stool samples of 858 men and 877 women in Los Angeles and Hawaii with a mean age of 69—regarded as an ethnically diverse study population with varied food intakes. The study found that those with higher quality diets also had significantly better gut bacteria diversity, a factor linked to reduced risk for a variety of diseases. Diet quality and a reduced risk of developing chronic disease is strongly associated with fecal microbial diversity.

Reduce Blood Pressure and Heart Attacks With Better Gut Bacteria

8

Hong Vo/Shutterstock.com

A. Schaeffer-Pautz, MD

be in balance for ultimate well-being leads to personalized treatments that examine and help each individual to achieve their level of optimum health. This insightful approach often offers relief to patients who have exhausted their traditional western medical options and are seeking help in alternate methods.

Patients may also undergo extensive counseling to facilitate profound lifestyle changes and new ways of looking at things.

They receive individualized nutritional guidelines in the hopes of facilitating improved health and releasing what needs to be transitioned.

The philosophy “you are what you eat” has never been as true as in today’s quick meal society, and few know the effects of dietary choices better than Dr. Pautz. Providing your body with the fuel and tools necessary for its well-being is the first building block toward total health and healing. Combining her knowledge of medicine and nutrition, she targets habits that contribute to particular disorders and advises her patients in their diets to strengthen their immune systems and help their bodies stay strong.

In treating her patients, Dr. Pautz has noticed that their nutritional habits have stemmed from a lack of knowledge about how to prepare healthful dishes. After encountering this need for education, she developed classes in the past that were focused on nutritional cooking, emphasizing the use of whole grains, tons of herbs, fresh fruits and vegetables. With a healthy diet as a base to grow from, therapies then perform better as the body becomes more receptive, receiving the aid the therapies provide. Dr. Pautz can easily suggest recipes in-session with wholesome foods that might be a first step in implementation.

Combining Traditional, Integrative and Anthroposophic Medicine for Well-Being and Balance

community spotlight

O

n the east coast of Florida, just a few blocks from the ocean, sits one of the South’s few anthroposophically oriented medical practices.

The Persephone Healing Arts Center, in Jacksonville Beach, has a wonderful, natural atmosphere enhanced by the spirit and focus of A. Schaeffer-Pautz, MD. Brought up in a Waldorf school environment, Dr. Pautz is double board certified in both integrative and internal medicine and combines the best of both worlds in her treatment of patients.

Her goal is to help her patients achieve their highest level of well-being and balance, using natural approaches whenever possible.

This philosophy is evident from the first view of the center: a cozy waiting room looks out onto a lovely garden area where patients can relax in the sun or rest in a spot of shade beneath the trees. Care here is particularly unique—first visits can be two or more hours of one-on-one time with the physician. Dr. Pautz takes time to learn all she can about a patient’s physical, mental and emotional well-being and then fuses her knowledge of traditional, integrative and anthroposophic medicine (a philosophy that embraces physical, emotional and spiritual aspects of the human being) to provide individual recommendations designed to work on the root of the problem. Her treatments are focused on lifestyle changes, counseling and nutrition, and this focus helps her patients not only deal with their health issues, but also maintain their higher level of wellness once the immediate problem is dealt with.

Dr. Pautz’s technique has particularly helped those with chronic disorders and diseases such as depression, autism, cancer and any other internal medical disease. Her conviction that all facets of the person must A. Schaeffer-Pautz, MD

December 2019 9

Another unique remedy at Dr. Pautz’s disposal is therapeutic eurythmy, an expressive form of movement therapy. Based on the philosophy of Rudolf Steiner, eurythmy uses movements to express sounds and music. One of the few medical doctors to be certified in eurythmy, Dr. Pautz uses this approach to supplement the treatment of a variety of physical, medical and emotional ailments. Somewhat like its Asian counterparts, tai chi and yoga, eurythmy helps a person connect to and experience the nontangible realities of spirit and energy that are essential for all souls.

Dr. Pautz’s varied background and extensive training provide her with myriad treatment choices to draw from in her practice. Whether addressing cancer, diabetes, asthma, common cold, multiples sclerosis, rheumatoid arthritis, ALS or any other illness, her treatments are personalized, insightful and far-reaching. By balancing Western and integrative medicine and avoiding chemical drugs whenever possible, Dr. Pautz provides each patient with the opportunity for a road map to longlasting, deep-seated health changes through nutritional and lifestyle advice, naturopathy, homeopathy, counseling, anthroposophic medicine, and art and movement therapy.

Persephone Healing Arts Center is located at 485 6th Ave. N., in Jacksonville Beach.

To learn more, call 904-246-3583, visit DrPautz.com or join them for one of their monthly open houses. Join them on Facebook.

See ad on the back cover.

Brian Dean is a nationally certified Florida licensed massage therapist, reiki master/instructor, and member of the Florida State Massage Therapy Association. He is a graduate of the Coastal School of Massage Therapy, in Jacksonville. He is also the owner of Caring Palms Healing Arts, LLC, located at 476 Osceola Ave., in Jacksonville Beach.

See ad, page 29.

View our upcoming online events at

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that are coming to you. And what you do with those shows your true strength.

It is known scientifically that when men reach their 40s or 50s, they can feel the effects of male menopause. With this comes mood swings, as all the emotions they have been taught to hide build up and let themselves out.

The thing to know is that this is okay. It is all right to feel and act on emotions, to feel sadness, to be depressed, to feel joy. It is okay to cry. And that release in crying is letting out things that could have been bottled up for a long, long time. Better to seep out periodically than explode. And if you think of it, crying is like experiencing a cleansing spring rain, seeing everything after unneeded things have been washed away, fresh and new, with new perspectives.

Don’t be afraid to go against the stereotype. Be strong, but make it true strength.

Find the truth that lies within you and discover how you are creating your own reality every moment.

SK Design/Shutterstock.com

E

very culture has its own standards, perceptions. They decide a person’s worth based on how they adhere to those standards. For the past forever, these standards have been strict and solid… and stereotypical. Women had their role to play, to take care of the man and family, to cook, to clean. And it was okay for them to be emotional, as that was what was expected.

Men had to be strong, to not show weakness, to be the breadwinner. Emotion was supposed to be foreign to them, as they had to be that tower of strength.

But in the past half century, things have changed, or at least started to. And while change has been going on for centuries, it has made the biggest impact recently.

Women are being recognized as equals and not subservient (at least by most people), and as those being brought up with this education see that, things will change more.

Men, for the most part, are stuck in that same box they have always been in. They have to be strong. They can’t show emotion. But being this way is not being strong.

In fact, it is the coward’s approach to stay within the guidelines, to put on that stolid face and act like nothing is wrong.

But strength, real strength, does not come from acting strong, it comes from being strong. And being strong is showing that you can let go, can let others see that you are not perfect, can feel those emotions

Go beyond the ordinary —

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by Brian Dean

The Path of Spiritual Freedom

Krakenimages.com/DepositPhotos.com

Strength

ECKANKAR

To join, email

It opens the lungs, washes the countenance, exercises the eyes, and softens down the temper, so cry away. ~Charles Dickens

Publisher@NAJax.com NAJax.com June 2021

13

Seven Reasons Why Men Don’t Go to Doctors and the Three Reasons Women Nag You

by Kristy Harvell

W

omen go to doctors as much as four times more than men.

They also live longer. The reason why men don’t seek medical advice until a real crisis arises has been a perplexing one for ages. Polls have been performed, and the major health associations and popular men’s health publications have all written articles on this very fact.

Here are seven of the most common reasons why men don’t go to doctors, accompanied by female commentary:

1

I don’t trust doctors. If you are of the opinion that “you can’t trust them as far as you can throw them,” shop around! Get a personal recommendation from someone that you do trust, like a family member, friend, neighbor or co-worker. You don’t need to go alone on this one, there have already been people in your close circle that have had to figure out who the best of the best are.

2

I don’t want to spend the money.

You work hard for your money and you don’t want to spend it on something that doesn’t provide a measurable result.

A little prevention goes a long way on this one. You can either spend money now on healthy food choices, wellness visits and supplements or you can spend money later on sick days, lost production, medications, surgery and hospitalizations. The average 14

Jacksonville / St. Augustine

American spends $220,000 on health care in retirement, eating up as much as 30 percent of what they have put away!

3

It’s probably nothing! Most of the time you’re right, but why take the risk when we have access to modern health care? Your body is intelligent and those warning signs are like the check engine light. Taking care of the problem sooner rather than later will require less time and fewer resources and lead to a full recovery. The longer you ignore it, the bigger a problem it will become to deal with.

4

I don’t have time. If you can’t find the time to take care of your health now, how will you find the time later for more drastic and invasive procedures? Americans are now living longer with long-term chronic illnesses. That retirement that you’ve been working so hard toward may not live up to everything you had planned if you are spending all your days going to doctor appointments and living with physical limitations.

5

Fear of the unknown. So, seeing your doctor may force you to confront your current lifestyle (smoking, drinking, weight gain, sky-rocketing stress levels).

The good news is that your doctor is there to help you and advise you, not to judge you. Knowledge is power. The more you empower yourself, the more control you can take over your health.

NAJax.com

6

I’m tough, I don’t need help! Let me guess, you’re not lost and you don’t need directions either. Sometimes, the toughest thing you can do is admit your weaknesses. It’s a fact of life, moving parts break down and require maintenance.

7

I can’t live on twigs and berries! It’s true that better health might require some changes to your daily routine. Don’t compare what works for someone else to your own circumstances. There is no one magic cure or diet that works for everyone.

What does work every single time is small, gradual changes that you can form into a new habit for the long-term. A vegetarian or low-calorie diet doesn’t work for everyone. Diet recommendations should be made on an individual basis and take into consideration your age, health history and activity level.

So guys, if you find your female counterparts “nagging” at you, this is what it really means:

1

We love you! When we find something that works for us, we want to share it with you so you can experience the same benefits.

We don’t want to keep it all to ourselves.

2

We are attracted to your masculinity and strength. Those same qualities that originally attracted us to you are still attractive, and we want you to preserve your health and vitality for years to come.

VitalikRadko/DepositPhotos.com

(a woman’s perspective)

3

We are planners. We can predict the same course that we see our parents heading down and we know that we don’t have to accept the same inevitable course.

Research shows that we can overcome our genetic predispositions with a little TLC. We know if we leave it up to you, it will never happen unless it was your idea. We really don’t like to nag you or be considered a nag. If you are starting to think of the women in your life as nags, listen to what they are asking of you. Chances are it is something that they feel wholeheartedly about and have your best interests in mind.

Dr. Kristy Harvell is the owner of Health by Design, located at 2002 Southside Service Rd., in Jacksonville. Harvell graduated in the Phi Chi Omega Honor Society, cum laude, with certification in Cox flexion distraction technique. She has studied pediatrics and pregnancy care, clinical applied nutrition, and thermographic and surface electromyography diagnostics. She is certified in Brimhall’s Six Steps to Wellness, has completed 200 hours of applied kinesiology training, and has hundreds of hours of study in the fields of functional medicine and clinical nutrition through Metagenics and Standard Process as well as advanced clinical training with Ulan Nutritional Systems. For more information or to make an appointment, call 904-363-3374 or visit HealthByDesignFL.com. See ad, back cover.

METAPHYSICAL and HOLISTIC FAIR Intuitive Readers, Authors, Artists & Special Guests!

Vendors featuring crystals, jewelry, & merchandise ~Speakers all day, both days~

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Coming Next Month JULY

Food as Medicine Plus: Better Sleep The Ethics of What We Eat Benefits of Urban Gardening

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15

conscious eating

Vegan Road-Tripping Travel Tips for Plant-Based Eaters

by Carol Sanders

T

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o maximize health and minimize our impact on the planet, a whole-food, plantbased diet reigns supreme. Cooking at home ensures quality-controlled ingredients, but when traveling, extra measures are needed to enjoy healthy options while avoiding the allure of diet-busting, processed foods. The key to success is a combination of planning and resolve.

Much can be done before the trip begins. Research the destination and road trip stops, says Julieanna Hever, registered dietitian and author of Plant-Based Nutrition (Idiot’s Guides). She recommends reviewing online menus, calling ahead to clarify options and using apps like Yelp.com and HappyCow.net to scout for restaurants and grocery stores.

Her favorite places are Thai and Mexican eateries, as well as steakhouses for their plantbased side dishes. Upon arrival at her destination, she hits a grocery store to stock up on fresh fruits and veggies.

“We live in an extremely difficult food environment, with a lot of triggers and inputs that don’t go away even if you’ve been eating a healthy diet for a long time,” says Micaela Karlsen, Ph.D., senior director of research at the American College of Lifestyle Medicine and author of A Plant-Based Life. “For people that are transitioning into this new lifestyle, the highly refined foods they are used to eating are kind of low-grade addictive substances 16

Jacksonville / St. Augustine

NAJax.com

and what researchers call hyper-palatable foods like added fat, sugar and salt that stimulate the brain in a similar way as addictive drugs like cocaine or alcohol, so it’s really a process of withdrawal for people initially.”

To combat the temptations, especially when away from home, Hever advises writing down and clearly understanding dietary goals and the reasons for eating this way. “I work with people that are very sick and with elite athletes. Their goals may be different from everyday people that want to have a vacation,” she says. “Do you want to have another heart attack or reactivate your diabetes? No. Are you totally healthy and consciously deciding to splurge once in a while? That can totally fit into a healthy lifestyle. What matters most is choosing to eat whole food, plant-based foods most of the time.”

Karlsen recommends always carrying snacks. “Don’t let yourself get too hungry or too tired, because when people are extra hungry or run-down, the reward experience of eating goes up and willpower goes down,” she explains, adding that dried fruit, nuts, rice cakes, individually packaged nut butter and fresh fruits are good portable snacks to carry. At the hotel, microwaveable popcorn, as well as oats and shelf-stable, single-portion almond or soy milk, will help stave off the munchies.

“I love granola, not only for breakfast, but also as a snack in the mid-afternoon,” Karlsen says. “Most store-bought granola, however, is akin to food crime. Oats are whole, healthy and cheap, but once oil, sugar and other stuff are added, the commercial product is high in fat, way too sweet and really expensive. The first time I made granola myself, I was amazed at how I didn’t even notice that the oil and sugar weren’t there. It was delicious and so satisfying.”

According to both experts, a cooler in the car or a refrigerator at the destination hotel expands the kinds of home-prepared foods that can accompany travelers, including hummus spread over crudités or sprouted, whole-grain crackers, as well as any kind of leftover dishes. They both

tout the convenience and tastiness of nori rolls—a wide variety of ingredients wrapped in a sheet of dried seaweed. Among Karlsen’s favorite nori fillings are tempeh baked with tamari and a little maple syrup, topped with tomato and kale; peanut butter and pickles; avocado rubbed with umeboshi plum vinegar; and sweet potato, avocado, red pepper and thinly sliced carrots.

“Food is intertwined in our culture with entertainment, but thinking about food that way doesn’t really serve our biological potential for wellness,” says Karlsen. “People are so accustomed to these highly rewarding, intense foods like buffalo wings, pizza or chocolate cake that they actually don’t know what it feels like to enjoy something that’s simple and unrefined.

There’s a lot of enjoyment in healthy eating. The longer you do it, the more it becomes enjoyable.”

Carol Sanders is a professional writer and can be reached at GoodEyePress@gmail.com.

Japanese Noritos 2 sheets nori 1 tsp low-sodium miso paste ¼ cup cooked brown rice ½ small Persian cucumber, julienned 1 ½ Tbsp shredded carrots (chard, dandelion greens, kale and/or spinach) 1 tsp low-sodium tamari 1 tsp sesame seeds Place nori sheets on a flat surface. Gently and evenly place miso paste on half of each nori sheet. Add brown rice, Persian cucumber and shredded carrots on top of miso paste. Drizzle with tamari and lightly sprinkle sesame seeds over top. Tightly roll the nori sheets like a burrito from ingredient-filled side.

Slice into pieces to make them easier to eat.

Courtesy of Julieanna Hever. For more information, visit PlantBasedDietitian.com.

Almond Cinnamon Granola 1 12-oz jar unsweetened applesauce 10 dates, pitted 1 Tbsp vanilla extract 1 tsp cinnamon 6 cups plus 2 Tbsp thick rolled oats 1 cup sliced raw almonds (optional) 1 cup raisins (optional) Blend the applesauce, dates, vanilla, cinnamon and 2 tablespoons of oats in a blender until smooth. In a large bowl, combine the applesauce mixture with the remaining oats. Spread mixture evenly onto dehydrator racks or baking sheets. Cook in a dehydrator set on high (160º F) for 7 to 8 hours or in an oven set at 225º F for 1½ hours until slightly brown and crunchy.

If using an oven, make sure to break up the granola and turn it every 15 minutes to ensure even cooking. Once cooked, add almonds and raisins, if desired.

Courtesy of Micaela Karlsen.

Chocolate Chip Pumpkin Muffins 1 medium banana, mashed 15-oz can sweet pumpkin puree ¼ cup 100 percent pure maple syrup 1 tsp vanilla extract 2 cups gluten-free, all-purpose, whole-grain flour blend ½ tsp baking soda ½ tsp baking powder ½ tsp salt 1 tsp ground cinnamon ½ tsp ground nutmeg ¼ tsp ground ginger 1 cup dairy-free chocolate chips (grain-sweetened) Preheat oven to 375° F. In a large bowl, combine mashed banana, pumpkin puree, maple syrup and vanilla. In a small bowl, combine flour, baking soda, baking powder, salt, cinnamon, nutmeg and ginger. Transfer dry mixture to large bowl and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product. Fold in chocolate chips. Spoon batter into silicon muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove muffins from the oven and let cool for five minutes. Store in an airtight container.

Courtesy of Julieanna Hever. For more information, visit PlantBasedDietitian.com.

June 2021

17

fit body

The Fit Gardener

Backyard Workouts Good for Mind and Body

visivasncAdobeStock.com

by Marlaina Donato

B

oth gardeners and researchers know that tilling the soil can lower stress and uplift the mood, and gardening can also foster fitness, burn calories and support heart health. By offering an opportunity for moderate intensity exercise, it provides a challenging workout with aerobic benefits. According to the U.S. Centers for Disease Control and Prevention, light yardwork can help burn 330 calories an hour, so using a trowel, pruning bushes and putting down some mulch can go a long way toward realizing this benefit. Heavy yard work, like hauling buckets of dirt and moving rocks, burns 440 calories an hour.

Time spent in the garden can be a dynamic fitness investment, whether it’s for 10 minutes or two hours. “Gardening is a full-body workout that uses every muscle. There’s bending and squatting, carrying and lifting, digging, walking and reaching high,” says Pollyanna Hale, the British author of The Fit Mum Formula. “Another benefit to gardening is that you can go at your own pace.”

18

Jacksonville / St. Augustine

NAJax.com

Power Up Outside

Staying active fortifies the immune system, and gardening provides a way to work out while working the earth. Cynthia Miller, a seasoned bodyworker and passionate gardener for 30 years in East Stroudsburg, Pennsylvania, attests to the fitness challenge. “Gardening can involve many forms of physical activity, including carrying plants, hoeing, shoveling, lugging buckets of compost, pulling weeds, bending, kneeling and constantly getting up and down. Initially, in the spring, there may

be a lot more intense physical labor involved to get a garden started, especially if you need to break ground. Keeping up with the weeding can be a good workout in and of itself.”

Hale emphasizes working within the scope of our personal fitness level and taking advantage of outdoor perks. “The fresh air and sunshine you get in your garden are benefits not found in a sweaty gym,” she says. “Many people are deficient in vitamin D, which we get primarily from sun exposure. Even if it’s cloudy outside, you’ll still be getting some benefits.”

! ge A d Ol ry Ve A t A g n ou Y g n Dyi • Learn new trends in research • Talk with leading health experts • Improve your physical, Spiritual & mental health • Connect with like minded people

Aerobic Gardening

With mindfulness, gardening can be a self-paced power workout, especially when muscle groups are treated equally. “Incorporate some stretches when you’re raking and cleaning up before your session. Engage your core and pull your abs in tight during your movements,” recommends Chicago-based Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph.

Mansour highlights the power of raking and underscores that any gardening session can become more aerobic by adding quicker movements. “Move quickly with your upper body to get in cardio. Moving faster will get your heart rate going and will help you burn calories. Another strategy to incorporate cardio into your gardening is to encourage yourself to stand up after each flower you plant or run in place for 10 seconds with each task completion.”

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FOR FREE TICKETS AND EXHIBITOR INFO GO TO OUR WEBSITE www.beyondhealthexpo.com AN ANTI-AGING AND OPTIMUM HEALTH CONFERENCE AND EXPO

The Beyond Health Expo is sponsored by Gumbs Media Group.

Yoga in the Garden

Incorporating some asanas adds another dimension to garden fitness, offsetting potential bodily discomforts from hours of work.

A yoga mat can be used outside to protect from wet or muddy ground. “Additionally, you may find yourself in uncomfortable positions while gardening. Kneeling or squatting can cause aches and pains,” explains Mansour. “I suggest transforming these positions into yoga movements. You can garden in a modified low lunge position, with one leg behind you and the other foot forward, resting on the knee of your back leg while getting a hip flexor stretch in the front leg. While on your knees, put one leg out to the side so that you’re resting just on one knee and stretching the inner thigh and hamstring of your extended leg.”

Depending upon climate and personal ambition, garden workouts can nourish in other ways, as well. “Once you feel the physical and mental benefits of an hour outside in nature, you’ll wonder why you didn’t do it more often,” says Hale.

Miller agrees. “There is nothing like getting your hands in the soil to literally ground you. Nature calms our nervous systems.

Watching the tiny seeds you planted burst forth and grow into something you can harvest is a miracle like none other.”

Marlaina Donato is a body-mind-spirit author and recording artist. Connect at AutumnEmbersMusic.com.

June 2021

19

healing ways

Beat the Blues Naturally Drug-Free Ways to Treat Depression

rh2010/AdobeStock.com

by Julie Peterson

L

ack of interest, low energy, changes in weight, difficulty concentrating and feelings of worthlessness are some of the symptoms that can occur in varying degrees with depression. According to the National Institute of Mental Health, an estimated 17.3 million adults in the U.S. experienced at least one major depressive episode in 2017. With the pandemic, the rate tripled, with 27.8 percent of adults reporting symptoms, according to a September 2020 study published in JAMA Network Open.

Mainstream medical doctors typically prescribe antidepressant drugs, but the plethora of adverse effects such as anxiety, digestive disturbances, headaches, weight gain and sexual dysfunction can cause additional woes. In addition, efficacy is in question. In The 20

Jacksonville / St. Augustine

NAJax.com

Emperor’s New Drugs: Exploding the Antidepressant Myth, Irving Kirsch, Ph.D., professor of psychology at the UK University of Hull, declares, “The belief that antidepressants can cure depression chemically is simply wrong.”

Antidepressants may merely mask symptoms. “Covering over symptoms is a missed opportunity to resolve the root cause of the problem,” says Manhattan-based holistic psychiatrist Kelly Brogan, author of A Mind of Your Own and co-editor of the textbook Integrative Therapies for Depression.

Further, because many depressed people do not receive treatment due to financial, cultural or personal reasons, effective alternative therapies are necessary for improving public health.

Nature’s Medicine

Before starting any treatment, it’s important to verify that depression exists and rule out potential conditions like nutritional deficiencies, low thyroid function, food allergies or other issues.

Many people find that herbs provide gentler action and fewer adverse effects than conventional antidepressants. Even some conventional health practitioners are beginning to get on board. Women’s health expert Nicole Galan, RN, wrote in a 2019 article in Medical News Today, “Medications and counseling are conventional ways to alleviate the symptoms of depression.

However, some herbs and supplements may also help.”

Common herbs include St. John’s wort (Hypericum perforatum), which has been shown to work about the same as antidepressants for mild and moderate depression; American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng), which improve mental clarity and energy, and reduce the effects of stress; and saffron (Crocus sativus), which is safe and effective, although expensive. While herbal medicines are available over the counter, it’s important to consult with a doctor or herbalist, as some are not safe in conjunction with other medications or during pregnancy.

Homeopathic remedies are more complex, personalized and diluted, but have no contraindications. Lone Pedersen, a certified classical homeopath in Seattle, says that homeopathy treatments are “gentle, safe, non-toxic and side-effect free.”

Clean Food Improves Mood

Several studies have found that eating a poor-quality diet high in processed meat, sweets, fried food, refined cereals and high-fat dairy leads to a higher likelihood of depression. “The single greatest thing anyone can do for their health is to eat whole foods, including organic vegetables, fruits, high-quality proteins, whole grains and healthy fats,” says Dorothy Calimeris, an author and wellness coach in Oakland, whose cookbooks promote anti-inflammatory diets for optimal health.

Inflammation has been linked to numerous health issues, including depression. To start an anti-inflammatory diet, eliminate

foods that commonly trigger inflammation, starting with gluten, soy, corn and the biggest culprit of all, sugar. A 2019 study by University of Kansas researchers and other studies indicate that sugar itself is a trigger for mental health issues.

Don’t forget about the “food” the skin absorbs. Switching to organic body care and home cleaning products minimizes exposure to biology-disrupting toxins that have been linked to depression.

Set the Endorphins Free

Many studies have shown that exercise reduces the symptoms of depression.

Extra boosts come from getting outside to increase levels of vitamin D and exercising with a friend to enhance social support.

Just 20 to 30 minutes of activity several times each week improves well-being. The

best news is that any movement helps— walking, tai chi, gardening, dancing—anything that feels good.

“Taking a yoga class helps to relieve depression by increasing focus and attention, releasing endorphins and oxytocin, stretching the body, relaxing tension, creating community and adjusting breathing patterns,” says Rose Kress, owner and director of LifeForce Yoga Institute, in Lebanon, Oregon, and author of Awakening Your Inner Radiance with LifeForce Yoga. She recommends determining one enjoyable pose and practicing it every day: “Five minutes a day is enough to make a change.”

Julie Peterson writes about wellness and environmental issues and has contributed to Natural Awakenings for more than a decade.

Next Steps “Mental health requires the ‘whole enchilada’, as the saying goes. Bring it all in! I use crystals, music, meditation, chanting, massage, painting, images, vitamins, essential oils, prayer, food, exercise, nature, friends and psychotherapy to remind me that I am already whole. Yoga is just one ingredient in the enchilada of mental health,” says Rose Kress, owner and director of the LifeForce Yoga Institute, in Lebanon, Oregon, and author of Awakening Your Inner Radiance with LifeForce Yoga. “If it brings you a sense of ease around your feelings of depression, use it. If you are not sure, ask your support network for help.”

Psychologists, support groups and counselors can be found through the Anxiety and Depression Association of America or by calling 1-800-662-HELP (4357), the national helpline of the U.S. Substance Abuse and Mental Health Services Administration. Both are free, confidential referral and information services.

Depression can become severe and warrant intervention. If someone is suicidal, stay with them and contact the National Suicide Prevention Lifeline at 1-800-273-8255, a 24/7 national network of local crisis centers, providing free and confidential emotional support to people in emotional distress.

Alternative modalities for depression could fill volumes, and they have. Check these out for more information: n Eat to Beat Depression and Anxiety: Nourish Your Way to Better Mental Health in Six Weeks, by Drew Ramsey, M.D. n Ayurveda for Depression: An Integrative Approach to Restoring Balance and

Reclaiming Your Health, by L. Eduardo Cardona-Sanclemente

n How Come They’re Happy and I’m Not?: The Complete Natural Program for

Healing Depression for Good, by Peter Bongiorno, ND

n How to Heal Yourself from Depression When No One Else Can: A Self-Guided

Program to Stop Feeling Like Sh*t, by Amy B. Scher

n Yoga for Depression: A Compassionate Guide to Relieve Suffering Through Yoga,

by Amy Weintraub “While it may take dedication to embody the peace you seek, the glimpse of that peace can be enough to fuel you through the times you want to give up,” adds Kress.

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healthy kids

home settings where impressionable kids will naturally learn to chill out. “Babies are continually sensing their environments,” she says. “Just speaking in a calm voice or slowing down the pace of life, taking time to connect or practicing infant massage can prime their little minds and bodies for learning how to self-regulate, cope with life and default to relaxation mode just as soon as they feel stressed.”

Relaxed Kids Simple Ways to Calm Anxious Children

Benefits of Kid Relaxation Techniques

by Sandra Yeyati

From breathing games and animal-like yoga positions to meditative art activities and mindful nature walks, child-friendly relaxation techniques are limited only by our imagination. When practiced consistently, they offer numerous benefits, including increased awareness, attention, empathy, resilience and generosity; less emotional reactivity; and improved memory, according to Whitney Stewart, meditation teacher and author of Mindful Kids: 50 Mindfulness Activities for Kindness, Focus and Calm (BarefootBooks.com/ mindful-kids).

kornnphoto/AdobeStock.com

Getting Started

I

t doesn’t take a full-on tantrum for children to experience or exhibit stress. According to licensed school psychologist and spiritual counselor Zemirah Jazwierska, anxiety is a child’s natural response to not having consistency or predictability in their environment. During the pandemic, with school closings, social isolation and associated challenges, childhood angst is on the rise, says the Boulder, Colorado, blogger at KidsRelaxation.com.

Setting a Calm Example

Jazwierska believes that it’s never too early to expose kids to relaxation practices. She invites moms to incorporate meditation even while they’re pregnant, “to bathe their little babies in lots of good-feeling hormones and chemicals.” After birth, while an infant may be too young to learn how to meditate, she recommends that parents create relaxing 22

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NAJax.com

Stewart recommends that parents and caregivers consider adopting their own mindfulness or meditation practices before introducing them to their children.

“The next step could be to invite children to practice with you,” she advises. “With toddlers, this may be an invitation to sit or lie down with hands on their tummy or chest to let them feel their breath coming in and going out of their body. Young children don’t always have an awareness of their breath. Parents and caregivers can help them understand how we breathe in different situations; how breath can speed up or slow down in response to our physical and emotional state.”

Making Relaxation Fun

According to Stewart, small children respond best to mindfulness exercises that are both physical and fun. Her Animal Antics is one example, in which kids explore movement meditation by pretending to be different animals. Another is Shake

the Sillies Out, which involves “happyshaking until you finally flop on the floor with a deep exhalation, followed by three mindful breaths. This one really helps work out kids’ excess energy,” she says.

On her website, Jazwierska offers myriad examples of fun and creative activities to calm and awaken children. She teaches breathing techniques by offering imagery kids can understand, like smelling a flower to learn deep inhalations and blowing out a candle for the exhalations.

When kids are overcome with strong emotions, she offers a snow globe. “It’s a great tool for seeing how things start to swirl when our emotions are too strong and our minds too worried. As you take a deep breath and stop moving the globe, the snow settles. We have to stop moving, or move very slowly, for everything to settle for ourselves.”

Jazwierska’s Rock and Floppy Sock exercise instructs a child to make a tight fist— the rock—when they feel anger or another strong negative emotion, and then release their grip, turning it into a floppy sock. “It’s related to progressive muscle relaxation where you provide tension in the body and then you provide the contrast and let go, training the mind. Next time they feel tension, they’ll know how to relax,” she says.

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As children grow older, they can add visualization to their repertoire, like Stewart’s Heart Garden exercise, in which the child sits mindfully while relaxed, takes three mindful breaths and then thinks of a word that makes them smile. “That can be anything—like butterfly, rainbow or watermelon,” she explains. “Imagine planting that word like a seed in your heart. Repeat the word and imagine watering the seed in your heart garden. Repeat the word and imagine the seed opening and growing in your heart. What does it become? See it blossom. True happiness comes from inside. Everyone can plant their own inner happiness.”

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wise words

Andria Somers on Being United for Better Parenting

A

ndria Somers is the executive director of the Holistic Moms Network (HMN), which connects families interested in positive, holistic parenting, health and green living, providing them with helpful information and other support. The organization was formed in Essex County, New Jersey, in 2002 by a handful of mothers seeking to associate with others sharing the same goals. One of the moms, Nancy Peplinski, decided to expand the vision of the informal group and established it as a nonprofit in 2003.

Rapid growth made apparent the need for community support of naturally minded families across the country. In its first year of operation, HMN evolved from a local group to a nationwide organization with more than 25 chapters in 14 states.

Founded on the cornerstones of community and connection, the mission of HMN is to provide a safe, supportive environment in which families can access resources and experience camaraderie in attaining natural living and gentle parenting.

How has HMN impacted your life?

I attended my first HMN meeting in 2012, after my oldest daughter was born. I became a member after learning about the organization and all that they offered. That was a life-changing moment for me. HMN very quickly became a central aspect of my 24

Jacksonville / St. Augustine

mothering journey. I joined the national team in November of 2012, and my role evolved to executive director in 2017. Parenting has been my most transformative experience thus far, and HMN inspires me every day on this journey with all that its volunteers, members and advocates give as far as support, knowledge, ideas and most importantly, community.

What is holistic parenting?

Holistic parenting begins with an understanding and respect for how all living things are connected and how we impact one another. Holistic parenting embraces green and non-toxic living, non-violent communication and natural health. We believe there are seven guiding principles for holistic parenting which we follow: make informed and educated parenting decisions; seek respectful and nurturing relationships with others; actively participate in one’s own healing process; balance and integrate physical, emotional and spiritual aspects of being; teach children how to respect and care about the natural world; limit children’s exposure to advertising, marketing and a consumer-driven culture; and live more simply and consume less.

How does HMN differ from other parenting groups?

The heart and soul of HMN is to connect families through volunteer-led chapters and intentional communities across the country. We are authentic, passionate about our purpose and committed to our mission. HMN is how we bring together local parents for support and join our voices as a national community. We recognize that everyone is on their own path,

NAJax.com

yet on this journey together. Members are encouraged to respect one another’s views, offer support and learn from each other.

HMN wants to generate national awareness, education and support for holistic parenting and green living. Our groups meet about once a month in a public venue where all are welcome. We provide nurturing, open-minded and respectful local community networks that encourage families to share these ideals and learn from each other.

What advice would you offer to a new parent just beginning their journey of holistic parenting?

As a parent, it’s important to have a network of support. Being connected to like-minded individuals who do not judge makes all the difference in the world. It truly does take a village to raise a child, and you can choose how you build your village. There will be countless people offering advice, so be discerning and see what resonates with you. I truly believe that we are all here to help and support one another. HMN is a way to build relationships and connect with other parents to form friendships that last a lifetime.

For more information, including on becoming a member, visit HolisticMoms.org.

This article was written by a KnoWEwell (KWW) staff member. Holistic Moms Network and Natural Awakenings are collaborative partners of KWW, a benefits and services company that operates the global Regenerative Whole Health community and marketplace platform KnoWEwell.com. See ad, page 2.

Genetically Modified Mosquitoes Released in Florida Keys

T

by Erin Lehn

he British company Oxitec, a Bill Gates-backed biotech firm, has recently released the first batch of 750 million genetically modified mosquitos in the United States in an effort to control the mosquito population in the Florida Keys.

Local Florida officials state that this trial attempt is necessary as pesticides have become increasingly ineffective against the overwhelming mosquito population. While the Aedes aegypti only accounts for approximately 4 percent of the total mosquito population in the Keys, the species was responsible for 70 cases of dengue fever in 2020. They can also carry diseases such as the Zika virus, chikungunya and yellow fever.

“At the end of the day, our hope is to be able to control this mosquito more efficiently and keep our population below any sort of disease transmission threshold,” says Andrea Leal, executive director of the Florida Keys Mosquito District, in an article featured in USA Today. “Our toolbox for Aedes aegypti control is shrinking, unfortunately, and that’s making us think outside of the box.”

Over the course of 12 weeks, approximately 144,000 genetically modified mosquitoes will be released each week, for a total of more than 1.7 million, with more anticipated if the experiment is successful. Once the non-biting Aedes aegypti males are released, they’re expected to mate with the biting females, thereby geneti-

cally modifying their offspring. The projected outcome is that future generations of female offspring will die before reaching maturity, thus reducing the mosquito population, and controlling disease transmission in humans and animals.

However, opponents argue that releasing genetically modified mosquitoes into the environment could cause unintended long-term consequences. “When you disrupt an ecological system whether it’s a small disruption or a big disruption, you’re going to have an impact,” says Dana Perls, program manager at Friends of the Earth, in that same USA Today article. “History has taught us time and time again that we need serious precaution with new genetic engineering experiments and technologies. Once you release this genetic material into the wild, you can’t recall it.”

Friends of the Earth is one of many environmental organizations concerned about the outcomes of the research. “People here in Florida do not consent to the GE mosquitoes or to being human experiments. We are demanding sound science, not marketing hype. It is critical to prioritize the less risky, more environmentally sustainable, lower cost and natural alternatives,” says Barry Wray, executive director of the Florida Keys Environmental Coalition, in an article posted on the Friends of the Earth website.

An article by Dharna Noor posted on Gizmodo.com cites a 2019 Yale University study warning that the plan could backfire. “Those scientists found that while most female offspring from the GMO bugs die off, between 3 and 4 percent of them generally survive into adulthood, and it’s not clear if they’re infertile,” writes Noor.

“That means by mating with the disease-spreading mosquitoes, the Oxitec mosquitoes could create hybrid babies that could actually be more resistant to insecticides than wild mosquitoes and worsen the spread of disease.”

The article also states concerns about how the mosquitoes will interact with the local ecosystems. “One field study on the mosquitoes from Brazil found that the bugs’ engineered genes spread into wild mosquito populations,” shares Noor. “It’s not clear what ecological effects that could have in the Florida Keys, which is worrisome because the region is home to such rich and sensitive habitats. Last month, a panel of independent experts testified at the Florida Keys Mosquito Board, raising these issues.”

For more information, visit Friends of the Earth at foe.org or the Florida Keys Environmental Coalition at fkec.org.

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Create a DogFriendly Yard

natural pet

Plants, Paths and Play Areas to Wag a Tail

B

by Karen Shaw Becker

ackyards can be sanctuaries, filled with gardens and landscaping. For homeowners with dogs, consider “dogscaping”. It’s a term coined by landscape designer Maureen Gilmer of Palm Springs, California, who wrote the e-book The Dog-Scaped Yard. Gilmer points out that nobody asks Fido his opinion on how to landscape the yard, “yet he spends more time there than anyone else.”

The yard should be a safe and secure place for the family dog, so fencing may be necessary to give ample room to roam. Lawn chemicals on grass are linked to cancer in dogs, so those are best avoided.

Some people choose to go beyond grass to create a rich environment for the dog to explore. Gilmer recommends planting a meadow, complete with tall grasses and perennials, where the prized pet can investigate the terrain. Low troughs of wheat grass are good for a dog to nibble on and may discourage him from chewing on ornamental flowers and plants. Some dogs also enjoy rose hips from Rosa rugosa plants.

ke magoon/AdobeStock.com

Flea-Repelling Herbs

Many herbs were once known as “fleabane” because they could repel fleas. Plant a fleabane garden to discourage these pests from moving in and finding the dogs. “When my dog Dot rubs against them, I can smell the aromatic oils on her fur,” Gilmer notes.

Suitable plants for this garden include pennyroyal (Mentha pulegium), wormwood (Artemisia absinthium), tansy (Tanacetum vulgare), fleawort (Erigeron canadense), rosemary (Rosmarinus officinalis), sweet bay (Laurus nobilis) and eucalyptus. The plants can also be dried and added to a dog’s bedding for a more natural flea repellant.

Plants to Avoid in Pet Yards An outdoor area for pets must be free of hazards that could cause illness. This includes cocoa bean mulch, which contains the chemical compounds theobromine and caffeine, which are highly toxic to dogs and can be fatal. Specific plants can also be poisonous to pets and can cause a variety of conditions, including diarrhea, vomiting, internal bleeding, respiratory distress, seizures, organ damage or failure, coma or death.

Research any plants in the yard for safety, and be sure to keep the yard clear of the following poisonous plants, as compiled by the Pet Poison Helpline, to create a backyard that’s both fun and safe for pets: Autumn Crocus Azalea 26

Jacksonville / St. Augustine

Cyclamen Daffodils NAJax.com

Dieffenbachia Kalanchoe

Lilies Lily of the Valley

Oleander Sago Palm

schulzie/AdobeStock.com

When choosing the best locations for herbs and flowers, consider keeping about 18 inches around the border of the yard free from plants. Because dogs regularly tend to patrol the boundary of their territory, any plants on this trail may get trampled.

Provide Thoughtful Areas for the Dog

Dogs love to dig, but if it has become a problem, it could be because the dog is trying to uncover a cool spot to rest. Gilmer recommends being proactive by digging a shallow pit where a dog can comfortably fit in a shady spot. Line it with sand to prevent it from turning into a mud pit and keep it damp. In warm weather, a dog can retreat to this cooling-off spot.

A plastic kiddie pool can be a welcome addition for dogs to escape the summer heat. To incorporate it into the landscape, dig out an area and set it into the ground.

Another thoughtful addition is a post where a dog can mark his territory to his heart’s content. A large piece of driftwood or an upright log works well for this purpose. Logs are also useful as borders along planted areas where the dog is meant to stay out.

Pathways for the dog to run through are also important, as dogs will create their own routes if they are allowed to. Turn the walkways into proper paths by widening them to three feet. Consider creating a designated area in the yard for the dog to relieve himself.

When planting flowerbeds, put sturdier plants such as ornamental grasses at the edge, while putting more fragile plants in the middle, where a dog is less likely to run over them. Choose plants that are sturdy, but soft, without thorns or spines that could scrape a pet.

A doggy play area will also be much appreciated by a pup.

Define it by using logs or stone blocks, then set out a few of the dog’s favorite toys for him to discover. For dogs that like to dig, teaching him that this is his play spot where it’s acceptable can save the gardens. Many four-legged diggers enjoy having a sand pit or designated dig spot where they can express this natural behavior.

By paying careful attention to the plants and features in the yard, the perfect pet-friendly environment can be created.

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Sustainable Ways to Explore the World

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Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals. Learn more at DrKarenBecker.com.

June 2021

27

calendar of events

SATURDAY, JUNE 12

To submit calendar listings, or for more information about submission requirements, please email Publisher@NAJax.com.

TUESDAY, JUNE 1 Twin Hearts Meditation – 6-7pm. Developed

by Master Choa Kok Sui, this advanced meditation technique is aimed at achieving illumination of universal consciousness. This is a free service by instructor Falli Shah, to bring more positive awareness and harmony to the community. Mask required. Free. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. 904-381-8686. Register: Seventh-Wonder.com/events.

WEDNESDAY, JUNE 2 Spiritual Enrichment Classes – 7pm. Visit the website for class information. All classes are conducted via Zoom. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505.

UnityInJax.com.

Unity Church for Creative Living Sunday Service – 10:30am. Join on Facebook Live to travel the journey of spiritual unfoldment together. Or subscribe to the YouTube Channel. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns.

904-287-1505. UnityInJax.com.

Yoga Nidra – 11:15am-12:15pm. Guided meditation with Elizabeth Henrichson. Nidra is a Sanskrit term for sleep. In yoga it is a meditation practice that induces a state of deep, but conscious relaxation.

The goal is to achieve a state of samadhi (intense concentration), enlightenment, or bliss. Held outside if weather permits. Bring your own mat and accessories. Mask required. $15. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. Register: 904-381-8686 or Seventh-Wonder.com/events.

Meet the Angels – 1:30pm. They may be loved ones who have passed over, Archangels and Masters who are providing assistance, protection, divine intervention and personal messages. Join to learn tips of how to invite them into your daily life, understanding a language of messages and how to easily follow their guidance for your life. Rev. Judi Weaver is a Spiritual Trace Channel who will alter her state to consciousness to a higher vibration allowing for Angelic Beings to provide specific messages answering many life questions and wisdom for betterment to our health and overall happiness. $30. Andrew Jackson Davis Bld, 1112 Stevens St, Cassadaga. Info: Rev.Judi.

Weaver@gmail.com or 386-503-4930.

Psychic Mediumship Class – 3-5:30pm. Online class: Why Should I Study Psychic Mediumship Skills When I Don’t Want to be a Medium. $36.

International Foundation for Spiritual Knowledge.

407-247-7823.

Talking Stick Circle – 5pm. Join for a Native American gathering to share ancient teachings as channeled from our Elders. We will follow the tradition of cleansing and synchronize our souls through the sacred practice of drumming. Bring your instruments, family, friends; children are always welcome. Andrew Jackson Davis Bld, 1112 Stevens St, Cassadaga. Info: Rev.Judi.Weaver@gmail.com or 386-503-4930.

SUNDAY, JUNE 6 Pranayama and Meditation – 10-11am. With Elizabeth Henrichson. Pranayama is the conscious awareness of breath. Through guided breathing, you will increase the oxygen to your brain and all your internal organs which facilitates physical healing.

Class limited to eight people. Held outside if weather permits. Bring your own mat and accessories. Mask required. $15. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. Register: 904-381-8686 or Seventh-Wonder.com/events.

28

Jacksonville / St. Augustine

DonyaNedomam/DepositPhotos.com

SATURDAY, JUNE 5

WEDNESDAY, JUNE 9 Channeling from the Universe – 7pm. We are all Sparks of the Divine on the planet Earth in this grand Universe of existence. The Universe is filled with Beings of Higher Consciousness, each showering us with guidance, messages and love to inspire us to reach for our utmost capabilities, finding peace and spiritual enlightenment. Join Rev. Judi Weaver as she moves into an elevated vibration and consciousness to Trance Channel: God Source, Angels, Masters and many other Universal Beings of Light for love healing energies and personal growth messages.

American Space Museum, 308 Pine St. Titusville, FL. Info: 386-503-4930, SpiritualServices.online or Rev.Judi.Weaver@gmail.com.

Spiritual Enrichment Classes – 7pm. Visit the website for class information. All classes are conducted via Zoom. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505.

UnityInJax.com.

THURSDAY, JUNE 10 Transcendental Meditation Introductory Talk by Videoconference – 6:30pm. All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health. Free. Register/info: 904-3759517 or Jacksonville@TM.org.

NAJax.com

Frolic with the Fae – 9am. Nature Spirits include: earth, air, water and fire and within each are living beings: fairies, elves, gnomes, self’s, pixies, sprits, water nymphs, trolls, unicorns, crystal creatures and more. Join for a magical exploration of another world that is all around us! Learn tips and tools to invite them into your life and work with their assistance, followed by a deep meditation and channeled messages by Rev. Judi Weaver, Spiritual Trace Channel. $30. Holistic House of Holly Hill, 1126 Riverside Dr. Register: 386-238-9996. Info: Rev. Judi.Weaver@gmail.com or 386-503-4930.

Reiki I Class – 10am-5pm. Healing Self and Others hosted by Caring Palms Healing Arts Call, e-mail, or sign up online to reserve your space. A $75 deposit is required; remainder due two days before class. 6 CEUs available for FL massage therapists. $150.

904-246-2206 or Brian@CaringPalms.com. Info/ register: CaringPalms.com.

SUNDAY, JUNE 13 Unity Church for Creative Living Sunday Service – 10:30am. Join on Facebook Live to travel the journey of spiritual unfoldment together. Or subscribe to the YouTube Channel. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns.

904-287-1505. UnityInJax.com.

Transcendental Meditation Introductory Talk – 1pm. All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health.

Free. Postell Market, Casino Bldg, 530 Beachview Dr (by Neptune Park) Rm 112, St. Simons Island, GA. Register: 904-375-9517. Info: Jacksonville@TM.org.

Twin Hearts Meditation – 6-7pm. Developed

by Master Choa Kok Sui, this advanced meditation technique is aimed at achieving illumination of universal consciousness. This is a free service by instructor Falli Shah, to bring more positive awareness and harmony to the community. Mask required. Free. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville. 904-381-8686. Register: Seventh-Wonder.com/events.

WEDNESDAY, JUNE 16 Lesson on Veganism – 5pm. Join Sunil at Seventh Wonder Holistic Spa as he walks through some of the biggest reasons why now is the perfect time to become a vegan. 4236 St. Johns Ave in Jacksonville.

904-381-8686. www.seventh-wonder.com.

Spiritual Enrichment Classes – 7pm. Visit the website for class information. All classes are conducted via Zoom. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505.

UnityInJax.com.

THURSDAY, JUNE 17 Foam Rolling 101 – 6:30pm. Dr. Adrienne walks you through an intentional sequence of movements designed to help ease tightness and improve mobility. Attendees are encouraged to drew comfortably and bring a yoga mat. Free. Health by Design 2002 Southside Blvd. Jacksonville. 904-363-3374.

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Advertise in our calendar!

SATURDAY, JUNE 19 Psychic Mediumship Class – 3-5:30pm. Online class: Why Should I Study Psychic Mediumship Skills When I Don’t Want to be a Medium. $36.

International Foundation for Spiritual Knowledge.

407-247-7823.

SUNDAY, JUNE 20 Unity Church for Creative Living Sunday Service – 10:30am. Join on Facebook Live to travel the journey of spiritual unfoldment together. Or subscribe to the YouTube Channel. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns.

904-287-1505. UnityInJax.com.

Summer Solstice Alignment Activation Meditation – 1pm. Summer Solstice is a powerful time when energies uniquely align within the planet and solar system, thereby allowing for transformative energetic shifts to occur. This annual alignment creates specific vibrational tones to be activated, releasing sacred emergent energies and ancient teachings. Rev. Judi Weaver is a Shamanic Practitioner, Crystal Light Healer and Spiritual Trance Channel. Bring your own percussion instruments or others will be available for use. $35.

Ormond Beach. Register: SpiritualServices.online/.

Indian Cooking Class – 4-6pm. Join spa owner Falli Shah and her husband Sunny Shah for a vegan, Indian cooking class. This delicious event includes Pulao, Raita Sauce, Rotti, and Papadum, freshly prepared in front of you on an outdoor deck overlooking the garden. Mask required. $45. Seventh Wonder Holistic Spa, 4236 St. Johns Ave, Jacksonville.

Register: Seventh-Wonder.com.

TUESDAY, JUNE 22 Transcendental Meditation Introductory Talk – Noon. By videoconference. All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health. Free. Register: 904-375-9517 or Jacksonville@TM.org for connection information by email or text.

Foam Rolling 101 – 12:30-1:30pm. Dr. Adrienne walks you through an intentional sequence of movements designed to help ease tightness and improve mobility. Attendees are encouraged to drew comfortably and bring a yoga mat. Free. Health by Design 2002 Southside Blvd. Jacksonville. 904-363-3374.

WEDNESDAY, JUNE 23 Spiritual Enrichment Classes – 7pm. Visit the website for class information. All classes are conducted via Zoom. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505.

UnityInJax.com.

The Power of Denials and Affirmations – 7-9pm.

Licensed Unity Teacher Bill Wuerfel and Helen Sylvester of Unity Church for Creative Living, in Saint Johns, are presenting a three-week course exploring Unity’s Spiritual tools of Denials and Affirmations, via Zoom. $60. Info/register: 904-287-1505 or UnityInJax.com. See ad, page 6.

SATURDAY, JUNE 26

WEDNESDAY, JULY 14

Reiki II Class – 10am-5pm. Group and Distant Healing hosted by Caring Palms Healing Arts. $150.

Prerequisite: Caring Palms Reiki I. Call, e-mail, or sign up online to reserve your space. A $75 deposit is required remainder due two days before class. 6 CEUs available for FL massage therapists. 904-2462206 or Brian@CaringPalms.com. Info/register: CaringPalms.com.

The Foundations of Unity – 7pm. Join Rev. Yvonne McAndrew for an eight-week class exploring foundational Unity principles from Lessons In Truth and Discover The Power Within and learn how to integrate the principles into daily life. $160. Registration required. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505.

UnityInJax.com.

Drum Circle – 6-8pm. With Julianne Battaglia. Get your groove on and drum to the energy of the moon!

Share in the joy of expressing yourself through music and dance. Receive instructions on different drumming styles to practice. There will be time for group jam at the end. Bring your own percussion instrument recommended; extra instruments available share. $15. This event is in partnership with the Cosmic Church of Truth. Register: Seventh-Wonder. com/events/.

SUNDAY, JUNE 27 Unity Church for Creative Living Sunday Service – 10:30am. Join on Facebook Live to travel the journey of spiritual unfoldment together. Or subscribe to the YouTube Channel. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns.

904-287-1505. UnityInJax.com.

Heart 4 Souls Spiritual Guidance – 2pm. A virtual monthly event on the 4th Sunday. Guests receive an overall group message from the heart, followed by a live channeling session where Universal Light Beings provide guidance and answer questions for spiritual wisdom and support you with the expansion of your soul. Universal Light Beings may be messages from the God Source, Great Spirit, Arch Angels, Masters, Spirit Guides, Lemurian’s, etc.

Free on Facebook Live virtual gathering on Heart4Souls. Info: 386-503-4930. Rev.Judi.Weaver@ gmail.com or SpiritualServices.online.

WEDNESDAY, JUNE 30 Spiritual Enrichment Classes – 7pm. Visit the website for class information. All classes are conducted via Zoom. Unity Church for Creative Living, 2777 Race Track Rd, St. Johns. 904-287-1505.

UnityInJax.com.

plan ahead THURSDAY, JULY 8 Transcendental Meditation Introductory Talk by Videoconference – 6:30pm. All the information you need to make an informed decision about learning this highly effective technique for reducing stress and improving health. Free. Register/info: 904-3759517 or Jacksonville@TM.org.

SATURDAY, JULY 10 Spirit Fest: Metaphysical and Holistic Fair – July 10-11. 10am-6pm. Enjoy more than 60 booths with vendors, practitioners, intuitive readers, artists, and demonstrations. Something for everyone.

Speakers throughout both days on a variety of topics. Entrance fee: $10. Children 12 & under free.

Vendor opportunities still available. The Schultz Center, 4019 Boulevard Center Dr., Jacksonville.

SanctuaryFL.com.

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community resource guide

MASSAGE

Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email Ads@NAJax.com to request our media kit.

GROCERY

ACUPUNCTURE NATIVE SUN

A WAY OF LIFE ACUPUNCTURE

1585 3rd St North, Jacksonville Beach 904-853-5497 NativeSunJax.com

4337 Pablo Oaks Ct, Bldg 200, Jacksonville • 904-373-8415 AWayOfLifeAcupuncture.com Dr Christine Yastrzemski, NCCAOM, AP AP2255 Dr Sarah Thomas, DACM, AP AP4183 NCCAOM Board Certified Acupuncture Physician specializing in acupuncture and Chinese herbal medicine. We offer the highest quality of care while customizing treatments that best suit your needs.

See ad, page 5.

CBD

J a x B e a c h ’s community organic grocer, local food and essential items. Order online for curbside p/u.

HERBS LAURENCE LAYNE, LMT, HERBALIST Healing Waters Clinic & Herb Shop 26 Clark St, St. Augustine 904-826-1965 • HealingWatersClinic.com MA0010746 MM005595

A holistic center specializing in pain relief and chronic health issues.

Certified in neuromuscular and deep tissue bodywork, myofascial therapy, craniosacral balancing, east-west herbalism. Offering attunement energy healing since 1978. See ad, page 29.

HYDROPONIC UNIQUE GOODS

8622 Baymeadows Rd, Jacksonville 904-829-4847 • JaxHugs.com Hemp is all relaxation without intoxication, research shows numerous health benefits. Garden and hydroponic supplies: Leading brands of soil, nutrients, grow tents and LED lights.

See ad, page 15.

JACKSONVILLE HEALTH & WELLNESS CENTER Dr Jon Repole, DC, CFMP 9957 Moorings Dr, Ste 403 Jacksonville (Mandarin) 904-268-6568 • DrRepole.com

Certified Functional Medicine Practitioner.

Find the cause of your health challenge. Our office will create a doctor supervised custom-tailored health program that will include the following: meal planning, supplemental prescriptions, detoxification guidance, food/lifestyle coaching, exercise prescriptions, accountability, on-line patient portal, and more. We utilize the most advanced diagnostics testing available to aid both our diagnoses and treatment.

See ad, page 23.

Jacksonville / St. Augustine

SEVENTH WONDER HOLISTIC SPA 4236 St John’s Ave, Jacksonville 904-381-8686 • Seventh-Wonder.com

FUNCTIONAL MEDICINE

30

HOLISTIC WELLNESS SPA

A true sanctuary away from the stresses of the world since 2002.

Offering: Ayurveda consultation and services, natural alternatives to facelift, massages, facials, eyebrow threading/tinting, reiki, pranic healing, ear coning, sauna, and a Himalayan salt room.

INTEGRATIVE MEDICINE FIRST COAST INTEGRATIVE MEDICINE

Megan Weigel, DNP 14215 Spartina Ct, Jacksonville 904-543-3510 FirstCoastIntegrativeMedicine.com

NAJax.com

A holistic, heart-centered and evidence-based approach to care for people living with neurological conditions and symptoms. Dr Weigel has nearly 20 years experience in neurology and neurological care. See ad, page 5.

A WAY OF LIFE ACUPUNCTURE 4337 Pablo Oaks Ct, Bldg 200, Jacksonville • 904-373-8415 AWayOfLifeAcupuncture.com

Licensed professional massage therapists provide Swedish, deep tissue, therapeutic, hot stone and other therapies. Massage can play a huge part in your overall health. MM37388. See ad, page 5.

CARING PALMS HEALING ARTS

Brian Dean, LMT MA36835 MM41272 476 Osceola Ave, Jacksonville Beach 904-246-2206 • CaringPalms.com Professional massage and energy work. Many styles of massage, Reiki, meditation, mediumship, massage & Reiki classes.

Continuing education for Florida LMTs. See ad, page 10.

MEDITATION TRANSCENDENTAL MEDITATION CENTERS

• Karen & Herb Bandy, Certified Teachers 904-375-9517 • Jacksonville@TM.org • Regine de Toledo & Richard Pinto, Certified Teachers 904-826-3838 • StAugustine@TM.org The TM technique is an effortless, non-religious, evidence-based practice for eliminating stress, increasing well-being and expanding consciousness.

Certified Teachers give individual instruction and ongoing support.

See ad, page 27.

MEDICAL MARIJUANA CARD CERTIFIED MEDICAL MARIJUANA DOCTORS

10695 Beach Blvd • 904-299-5300 920 Blanding Blvd, Ste 4 • 904-420-0044 2085 A1A S, St Augustine • 904-299-7373 CMMDR.com Get your medical marijuana card and re-certify by phone. Medical marijuana treats more than 250 medical conditions such as: chronic pain, PTSD, cancer, seizures, epilepsy, Parkinson’s, MS, HIV/AIDS, Crohn’s, IBS, glaucoma, fibromyalgia, lupus and more. Call for PTSD evaluation. See ad, page 23.

METAPHYSICAL STORE SPIRITUAL UPLIFTS

2186 Park Ave, Ste 102, Orange Park 904-292-4555 SpiritualUplifts.com Metaphysical services, including life coaching, spiritual readings, energy work, crystal healings, biomat, aura photography, chakra and astrology reports and more. World-renowned speakers and demonstrations to further your spiritual journey. See ad, page 19.

NUTRITION/KINESIOLOGY HEALTH BY DESIGN

Dr Kristy A Harvell 2002 Southside Blvd, Jacksonville 904-363-3374 • HealthByDesignFL.com Nutrition Response Testing™ gets to the underlying cause of your condition by testing for food sensitivities, heavy metals, and chemical toxins. A Clinical Nutrition Program will be designed for your individual needs. See ad, page 32.

PSYCHIC CHANNEL REV JUDI WEAVER

Heart 4 Souls Inc, Ormond Beach Rev.Judi.Weaver@gmail.com 386-503-4930 • Heart4Souls.com

energy distance.

Channeled spirit messages, crystal light healer, divine personal guidance, shamanic practitioner, spiritual counseling, guided meditations, home/property blessings, vision quest journeys.

For individuals or groups—in person, virtual/on-line, phone or

SPIRITUAL COACH DELUNA – GIFTS FROM THE BELOVED 941-544-7756 DeLunaCoaching.com Serving North Florida & Virtual

Spiritual mentoring, Reiki, sacred sound with harp, flutes, Tibetan bowls. 1:1, groups and custom downloads. Certified Dream Builder Coach, Universal Life Minister, certified music practitioner. New course “The Illuminated Journey” starting soon.

YOGA

SPIRITUAL CENTERS UNITY CHURCH FOR CREATIVE LIVING IN ST JOHNS 2777 Race Track Rd, St Johns 904-287-1505 • UnityInJax.com

Unity offers positive, practical teachings that support spiritual evolution and abundant living. They take an extremely positive approach to life, emphasizing our Oneness in God and the goodness in people and all life. Join to travel the journey of spiritual unfoldment together. See ad, page 6.

YOGA DEN

Mandarin | Fleming Island | Southside | Avondale | World Golf Village | San Pablo | Bayard | Crossroads | Oakleaf Yoga-Den.com Founded in 2002, all Yoga Den teachers are graduates of YogaDen’s nationally accredited 200hour TT Program. Members may use their key tags at all locations with Passport Membership.

Hundreds of weekly classes. Our philosophy is No Judgement, and all levels will feel welcome. See ad, page 8.

CELEBRATING 27 years in THE business of

June 2021

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904-363-3374 See our website for upcoming Events:

HealthByDesignFL.com Find us on the web!

Men’s Chiropractic Special FREE educational events held every month.

healthbydesignfl.com/our-events

Save 30%

on a New Patient Chiropractic Exam!

Expires June 30, 2021. Mention this ad when you schedule your appt.

Weird Works!

Podcast

Alternative Health Conversations with Dr. Kristy

NEW EPISODES WEEKLY! HealthByDesignFL.com.

Services at Health by Design: Nutrition Response Testing®  Chiropractic  Kinesiology BEMER Sessions  Nutrition Coaching  Ionic Foot Bath