February 2021 Natural Awakenings Volusia Flagler Edition

F

E E HEALTHY LIVING R

HEALTHY

PLANET

SPECIAL EDITION

HEART-CENTERED LIVING plus

earth-friendly weddings

VEGGIE TRICKS

HOW TO GET KIDS TO EAT BETTER

BECOMING

HEART-MINDED

TOOLS FOR INNER PEACE EXPLORING

MINDFULNESS AND MEDITATION

February 2021 | Volusia / Flagler Edition | VoFLNatural.com

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Contents 10 LIVE A HEART-HEALTHY

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LIFESTYLE

Integrative Cardiologists on Preventing Heart Disease

13 BECOMING

HEART-MINDED

14 VEGGIE TRICKS

How to Get Kids to Eat Better

18 SAYING 'I DO' TO THE

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PLANET

Green Weddings Embrace Sustainability

20 HALTING HYPERTENSION Exercises to Lower High Blood Pressure

22 HEARTFELT EATING

Best Foods for a Heart-Healthy Diet

25 SHEFALI TSABARY on Conscious Relationships

26 TOOLS FOR INNER PEACE Exploring Mindfulness and Meditation

ADVERTISING & SUBMISSIONS

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28 BIG LOVE FROM SMALL ANIMALS

The Joy of Furry Little Companions HOW TO ADVERTISE To advertise in Natural Awakenings, please call 386-736-3838 or email Ads@VoFLNatural.com.

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DEPARTMENTS 5 event briefs 6 news briefs 7 health briefs 9 global briefs 13 inspiration 14 healthy kids 18 green living 20 fit body

22 conscious

eating 25 wise words 26 healing ways 28 natural pet 30 florida & fauna 31 eco tip 33 calendar 37 resource guide February 2021

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HEALTHY LIVING HEALTHY PLANET

VOLUSIA FLAGLER EDITION Publisher Rebecca Young Publisher@VoFLNatural.com

Writer Erin Floresca

Editor Sara Gurgen Calendar Editor Sara Peterson

Design & Production Melanie Rankin Graphic Design Wendy Wilson

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letter from publisher

Welcome to the February edition! This issue is about love

and your heart. Love connects all of us, expanding our strengths and abilities, giving us the power to accomplish what we were designed to do. Love has no ego, no judgment; it’s literally from your heart. Heart-centered living is what we should all strive for.

Coherence of heart and mind creates a perfect internal rhythm and ease in navigating life’s ups and downs. Viewing life through your heart gives clarity to decision-making, as well as kindness in challenging times and inner peace no matter the circumstances of your life.

If you feel like you’ve gotten off-track, this edition features articles about heartcentered living, heart health and living in the present. In Becoming Heart-Minded, Sara Blondin explains how to turn within and find our heart center instantly, returning to the kingdom of our heart, even in times of chaos. Also see Tools for Inner Peace to discover techniques for deeper immersion in meditation practice.

Eating for our heart is featured with several easy, heart-healthy recipes. Heart disease is progressive, as factors including diet, exercise and lifestyle affect our heart and vessels over time. It’s never too late to optimize heart function by making changes to reverse damage and strengthen this essential muscle. My favorite is the blueberry and pumpkin seed yogurt bark, served frozen. An easy and healthy alternative to ice cream or frozen treats, you can substitute diced strawberries or raspberries in this simple, fiveingredient recipe.

Love can come in small packages, and our Natural Pet section offers advice on small, furry pets such as hamsters, guinea pigs and rabbits. For many, these pocket pets are the perfect companion.

During this prolonged season of COVID concerns, we invite you to join our email list so that we can deliver each monthly edition to your inbox. If you own or work at a business that would like to carry Natural Awakenings, send us an email with the address and contact information so we can add the business to our distribution list. You can read our current edition and archives online, and access our advertisers’ websites by clicking on their ad. The site is responsive and searchable.

We hope you enjoy this February edition, prepared for you with much love.

Rebecca Young, Publisher

event briefs

Achieve Four Hours of Deep Sleep in One Hour

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adma Yoga, in Palm Coast, will host two complimentary Yoga Nidra sessions from 7 to 8 p.m. on February 12 and 19, both in person and virtually on Zoom. “These hour-long classes will help you begin your weekend stress-free, with an open heart and peaceful mind,” says Micki Higgins, founder of Padma Yoga.

According to Higgins, anyone can practice yoga nidra. “You can’t do it incorrectly,” assures this passionate yogini, who enjoys teaching others this form of yoga, commonly referred to as yogic sleep. “This powerful meditation technique is one of the easiest yoga practices to develop and maintain.”

During a yoga nidra session, the practitioner rests in savasana (corpse pose) while the yoga instructor systematically guides them through a meditation that promotes a profound state of rest and relaxation. “It is widely known that one hour of yoga nidra is equal to four hours of deep, restful sleep,” says Higgins. “The stages of body scan and breath awareness alone can be practiced to calm the nervous system, leading to less stress and better health.”

In-person class size limited to six participants due to social distancing; attendees must register in advance. Masks may be removed once on the mat. No preregistration required for Zoom. Location: 5 Utility Dr., Ste. 15. For more information, call 386-225-4733 or 904-3774217, or visit PadmaYogaOnline.com. See ad, page 21.

Cassadaga Gala Day

“H

eart of Spirit” Gala Day is being held at Cassadaga Spiritualist Camp from 10 a.m. to 4 p.m. February 13. This family-friendly day of fun and celebration features readings from campcertified mediums and healers, informative speaker presentations, sand mandala demonstrations with Geo Louis, and musical concerts featuring Henry Matutino on the didgeridoo and Tibetan singing bowls with Cindy Gordon.

Presentations will be held from noon to 3 p.m.

Speakers include Rev. Ed Conklin, Ph.D., with his lecture titled “Life Path,” Rev. Don Zanghi on “Living the Law of Cycles,” Lori Carter with “Meditation is the Answer,” Catherine Ceci on “Animal Communication,” Jamie Osman on “The 1909 Cassadaga Season,” and Joy Sagar discussing the “Natural Law of Love.” A suggested $5 donation is appreciated for each speaker. All-day access passes are available for a $10 savings.

The event also features family story time readings with Momma Ashley Rose, of the Rose Dynasty Foundation; a 50/50 raffle drawing; and a wide variety of crystal, jewelry, clothing, soap, recycled goods and food vendors lining the streets of Cassadaga Spiritualist Camp.

In addition, 100 swag bags will be distributed to the first 100 visitors to the information booth. Each bag will contain a key that could open a Treasure Chest for a chance to win a $25 gift certificate to the camp bookstore.

Location: 1112 Stevens St., Cassadaga. To pre-purchase tickets to lectures, either in person or via Zoom, visit Southern-cassadaga-spiritualist-camp.square.site. For more information, call 386-228-2880. For a schedule of the day’s events, visit Cassadaga.org. See ad, page 21.

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news briefs

Medically Supervised Weight Loss at Amethyst Wellness

E

xcess weight and obesity affect millions of Americans and increase the risk for chronic disease.

Decreasing excess weight can help prevent disease and enhance quality of life.

Amethyst Wellness, in Palm Coast, has partnered with Panhandle Weight Loss Center to provide comprehensive, multi-disciplinary and individualized weight-loss plans.

Successful weight loss depends on four pillars: diet, physical activity, emotional wellness and medical management. Through the Panhandle Weight Loss Center, Amethyst Wellness offers an online Rewire curriculum, a 12-week program that guides participants Amy Coopersmith through proper dietary changes, advice on physical activity and behavior modification. Each week, participants learn a new lesson that focuses on one or more of these pillars.

Amethyst Wellness also offers medical management. The goal of medical management is to help individuals achieve weight loss of 5 percent at 12 weeks. While prescription weight loss can be very effective, the other factors must be addressed to allow for goal achievement and maintenance of weight loss.

In the new year, many people are motivated to institute lifestyle changes to lose weight and get healthy. While healthy lifestyle impacts many health parameters, when it comes to weight loss, only 1 percent of clients will achieve sustainable weight loss with lifestyle factors alone.

Many clients prefer a more natural approach, rather than traditional medications.

Amethyst Wellness offers peptides, which are amino acids that instruct the body to perform certain tasks. Some peptide regimens can assist with weight loss by increasing the body’s secretion of growth hormone, which aids in the burning of fat and increased muscle growth.

Another more natural option is the lipo-shot, or MIC shot. Lipo-shots contain vitamins B12 and B complex, and the amino acids methionine, inositol and choline. This combination of ingredients is fat burning in nature and increases energy.

Other services complementary to weight loss that Amethyst Wellness offers include: bioidentical hormone optimization, extensive micronutrient testing, and hypnotherapy.

Hormone optimization with bioidentical testosterone can assist in weight reduction by increasing energy and lean muscle, which in turn, increases metabolism. Thyroid hormone optimization also has a direct impact on metabolism.

When on a calorie-restricted diet, many individuals can develop imbalances of micronutrients. The extensive micronutrient test by Genova labs allows one’s practitioner to identify micronutrient deficits and recommend an individualized supplement plan.

Intravenous (IV) nutrition delivers micronutrients directly into the blood stream. Certain formulas may assist with increased energy and metabolism. The infusions also may help provide nutrients when on a calorie-restricted diet.

Guided hypnosis can assist with weight loss efforts by reprogramming thinking patterns to allow individuals to achieve success in their plans.

At Amethyst Wellness, practitioners are trained in healthy, safe and effective weightloss strategies.

Location: 50 Cypress Point Pkwy., Ste. B1 and B2. For more information or a free consultation, call 386-283-4180. Also visit AmethystWellness.com. See ad, page 20.

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Master’s in Acupuncture and Oriental Medicine Available at Dragon Rises College

D

ragon Rises College of Oriental Medicine, in Gainesville, offers one of the most comprehensive Oriental medicine educational programs in the U.S., providing exceptional training in Chinese herbs and in all aspects of Chinese diagnosis, with special emphasis on the science and art of pulse diagnosis.

The 10-semester master’s degree program is accredited by the Accreditation Commission for Acupuncture and Oriental Medicine (ACAOM) and licensed by the Florida Commission for Independent Education (license number 2425).

Contemporary Oriental Medicine emphasizes the lifestyle of each patient as a primary cause of disease, and therefore a key component of treatment. Good diagnosis assures treatment of the root; when the root heals, so do the branches. It is Dragon Rises College’s goal to have its students graduate and become successful, caring and competent licensed acupuncturists. These practitioners of Contemporary Oriental Medicine are able to help people achieve not only genuine healing, but also to lead them to their highest sustainable level of long-term health and wellness.

Those looking to change their career, or trying to find their path, may want to consider enrolling in Dragon Rises College’s exceptional Master of Acupuncture and Oriental Medicine program.

For more information, call 1-800-606-6685 or visit DragonRises.edu. See ad, page 21.

health briefs

Melatonin, a hormonal sleep aid that can be purchased for a few dollars at local pharmacies, appears to reduce the risk of contracting COVID-19 by 30 percent, report researchers from the Cleveland Clinic.

Among African Americans, a group disproportionately impacted by the virus, the risk was reduced by 52 percent. For the study, published in PLOS Biology, researchers used artificial intelligence to compare the host genes and proteins of the novel coronavirus to those of 64 other diseases across a range of categories. They found 34 drugs for possible repurposing, then combed through 27,000 patient records to find which drugs had in fact lowered the risk of contracting the virus. “We’re excited about these results and to study that connection more, but large-scale observational studies and randomized controlled trials are essential to confirm what we’ve found here,” says lead researcher Feixiong Cheng.

In updated guidelines, the U.S. Food and Drug Administration (FDA) is warning that dental amalgam fillings may cause health problems for some high-risk groups because of mercury vapor leaks.

Among those advised to avoid amalgams, which contain mercury, silver, copper and tin, are pregnant women; women that plan to become pregnant or are nursing; children, especially those under the age of 6; and those with kidney problems or preexisting neurological conditions such as multiple sclerosis, Parkinson’s or Alzheimer’s. Over time, amalgams can release small amounts of mercury vapor, depending on how extensively people grind their teeth or chew gum and how old the filling is, studies show. It’s a more cautious tone for the FDA, which along with the American Dental Association, has long maintained that amalgams are safe, a finding disputed by health advocates. Mindful of health and aesthetics, patients are increasingly opting for tooth-colored resin composites. Nearly half of all U.S. dentists no longer use mercury, and its use is being legally phased out in more than a dozen countries. kevin bation/Unsplash.com

Government Updates Risks of Amalgam Fillings

cottonbro/Pexels.com

Consider Melatonin to Lower COVID-19 Risk

gresei/Adobestock.com

Use Glass Baby Bottles to Avoid Microplastic Particles Polypropylene baby bottles­—which comprise 82 percent of the global baby bottle market—release an “extraordinary” number of microplastic particles, reports a new study by Trinity College Dublin. In a study published in Nature Food, which covered 48 regions worldwide, researchers found that flexible plastic baby bottles release as many as 16.2 million particles per liter. “A study last year by the World Health Organization estimated adults would consume between 300 and 600 microplastics a day—our average values were on the order of a million or millions,” study co-author John Boland told The Guardian. He called for more studies to understand the implications, saying the researchers were “absolutely gobsmacked” by the numbers. The microplastics are released when heated liquid is used to sterilize the bottles and to dissolve powdered formula and when the bottle is shaken to dissolve the powder. The higher the water temperature, the greater the release of particles. Polypropylene bottles have a “5” on the recycling symbol on the bottom.

February 2021

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Eat Chili Peppers to Live Longer Regular consumption of chili peppers can reduce the risk of dying from cardiovascular disease by 26 percent and from cancer by 23 percent, suggests a review of 4,729 studies involving 570,000 people. Researchers from the Cleveland Clinic reported to the annual scientific session of the American Heart Association that frequent chili eaters also had a lower risk of dying from any cause by 25 percent compared to those that rarely or never ate the fruit. Because it was difficult to measure the type and amount of chili pepper eaten by the Americans, Italians, Chinese and Iranians in the study, no quantities were specified. Previous studies have found that chili pepper has anti-inflammatory, antioxidant, anticancer and blood glucose-regulating effects due to capsaicin, its active ingredient.

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Two new studies offer hope for dealing with the winter’s respiratory woes. Propolis, the resin-like substance made by bees from plants to build their hives, has been used for centuries to heal wounds and treat colds. In a new study, researchers from Italy’s University of Naples Federico II gave either a propolis extract oral spray or a placebo three times a day to 122 people with mild upper respiratory tract infections. After three days, 83 percent of the patients in the propolis group enjoyed remission of all symptoms such as sore throat, hoarseness and throat swelling and redness, compared to 28 percent of the placebo group. The propolis reduced the duration of infection from five days to three days, two days less than the placebo.

A second study in Britain of 6,115 adults found that those with adequate intakes of vitamins A and E from diet and supplements had fewer respiratory complaints.

People taking vitamin D as supplements, but not from their diet, also fared better at fending off such symptoms as breathlessness, bronchial trouble, viral pneumonia and throat infection.

krishnan/Unsplash.com

Take Propolis and Vitamins A, E and D for Respiratory Tract Infections

health briefs

global briefs

Tiny Invaders

Plastic Particles Ingested in Food and Water

victoria strukovskay/Unsplash.com

Researchers at the University of Victoria, British Columbia, estimate people that drink bottled water ingest an additional 90,000 microplastic particles annually compared to 4,000 microplastics for those that drink only tap water. Food is contaminated with plastic as well, which we also ingest. The researchers took data from 26 studies that measured plastic in salt, beer, sugar, fish, shellfish, water and urban air, and combined it with U.S. dietary guidelines to calculate how many particles people likely consumed annually.

The results are 50,000 particles per year for adults and 40,000 for children.

When inhalation is included, the estimate rises to between 74,000 and 121,000 particles per year for adults. Even these figures are likely underestimated, because the foods in the studies make up only 15 percent of the typical American caloric intake.

The particles’ effect on the human body is not yet understood. Another study revealed that some plastic is expelled from the body in feces. But there is also evidence that it gets absorbed, and that the tiniest particles can enter the bloodstream and lymphatic system, which could affect immune response and aid transmission of toxic chemicals.

Outdoor Fun

Childhood Immunity Enhanced

by Natural Environment

visionpic/Pexels.com

At the University of Helsinki, in Finland, a new project recorded in the journal Science Advances found that switching a child’s playground from gravel to natural forest floor could foster a better immune system within a month by exposing them to a greater variety of skin and gut bacteria. The researchers studied 75 children between 3 and 5 years of age at 10 daycare centers in two Finnish cities to see how a change in their playing environment altered their skin and gut microbiota, as well as immune markers in their blood.

Four centers turned their gravel playgrounds into fields of forest floor, soil and grasses, while three already had that setting. Three others kept their existing gravel playground. One month after the changes were made, scientists collected samples of skin, blood and feces from the children. In just a few weeks, microbiota of the children at the renovated daycare centers quickly shifted to become more like the microbiomes of children that attended centers that already had more natural play surfaces. The children at the renovated daycare centers developed a higher ratio of the anti-inflammatory proteins to pro-inflammatory proteins in their blood, indicating that their immune systems were in better shape.

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Live a Heart-Healthy Lifestyle Integrative Cardiologists on Preventing Heart Disease

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by Ronica O’Hara

C

ardiology has made mind-boggling advances in efficiently repairing everything from clogged arteries to floppy mitral valves and even replacing the entire failing heart itself. Yet the stubborn fact remains that almost half of all Americans suffer from cardiovascular disease, killing one in four of us, and those numbers are rising.

Research shows that simple lifestyle changes can prevent 80 percent of these deaths, but many cardiologists typically reach for a prescription pad rather than explore diet, exercise and other prevention options with their patients.

“Medicine can be life-saving, but optimal heart health can’t come from medicine alone,” says cardiologist Stephen Devries, co-author of Integrative Cardiology. “There is a common belief among many physicians that patients generally don’t want to make lifestyle changes—an assumption that is often dead wrong and refuted by surveys of patients that show that the majority are looking to do exactly that.”

Los Angeles restauranteur and musician Gianni Neiviller, 54, is such a case. When he found holistic cardiologist Cynthia Thaik three years ago, he had already endured four major surgeries for gut illnesses; was suffering from obesity, high blood pressure, anxiety 10

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and depression; and was heavily abusing alcohol and marijuana. Thaik ordered tests that uncovered sleep apnea, and she encouraged him to turn to an all-organic diet, take vitamin and mineral supplements, exercise and practice mindfulness and meditation.

“At first it was all fairly hard, but as I started losing the pounds, my mind became more clear, and little by little, it all started getting a bit easier,” Neiviller says. He lost 86 pounds within a year, got sober and ceased taking blood pressure medication and using a sleep apnea machine. He now walks six miles a day; practices a hybrid

regimen of qigong, yoga and meditation; and is switching to a holistic health career.

“When people try to push my buttons, they rarely succeed these days,” he smiles.

Rebounding into vibrant health is what integrative cardiologists like Devries and Thaik strive for. Also known as preventive or holistic cardiologists, they focus on guiding patients to change long-held, harmful, physical and emotional practices.

Although they are comparatively few in number—probably no more than 100 nationally—these doctors are vocal and influential, imparting valuable advice about preventing and reversing heart disease through daily lifestyle choices.

Heart-Happy Eating

Substantial research affirms that one major line of defense against heart disease is what we put into our mouths every day, yet only 8 percent of cardiologists consider themselves capable to give nutritional advice, a survey showed. To counter that, Devries co-founded the Gaples Institute, a Naperville, Illinois, nonprofit that offers free nutritional training online to the public and nutritional accreditation for medical clinicians. Devries, who trained at Dr. Andrew Weil’s Center for Integrative Medicine at the University of Arizona, lectures internationally and recently authored What Your Doctor May Not Tell You About Cholesterol.

“People have a lot more power over their heart health than they realize,” he says.

According to Devries, the name of a diet is not as important as the anti-inflammatory foods it should contain, such as “a wide variety of vegetables and fruit, plenty of beans, whole grains in place of refined, minimizing or eliminating meat (especially processed meat like bacon and sausage), minimizing added sugar (especially from sugar-sweetened beverages) and using small amounts of the most healthful oils, like extra-virgin olive oil.” And the evidence is increasing, he says, of “minimizing or eliminating animal products and getting most or all of your protein from highquality plant sources like beans, tofu, whole grains and nuts. Fish is one exception for which there is good evidence.”

He’s backed up by a November 2020 study of 220,000 adults published in the

Journal of the American College of Cardiology. It concludes that those with diets high in red and processed meat, refined grains and sugary beverages had a 46 percent higher risk of heart disease and a 28 percent higher risk of stroke compared to those consuming anti-inflammatory diets rich in green and yellow vegetables, whole grains, coffee and tea.

Devries suggests that gradual, incremental changes to the diet may be easier than abrupt and dramatic choices. For example, he might recommend switching from sugary soda to flavored seltzer first, then trying lemon water and black tea with milk before opting for plain, green tea. Sipping a cup of green tea at least every other day reduces the risk of heart attacks and dying of heart disease by one-fifth, Chinese researchers report in the European Journal of Preventive Cardiology.

Powerful Supplements

As a young cardiologist frustrated by the revolving-door nature of his patients, Stephen Sinatra came upon an obscure 1982 study of coenzyme Q10 (CoQ10) that he realized could have saved the life of a favorite patient. This catalyzed his intensive studies into nutrition and bioenergetics that produced 17 books, including the bestselling Reverse Heart Disease Now and The Sinatra Solution. He helped formulate the new field of metabolic cardiology that proposes preventing and treating cardiovascular disease with nutraceuticals to improve energy production in heart cells.

In addition to suggesting a high-potency, multi-nutrient, fish oil, magnesium and vitamin C for prevention, he recommends four key nutrients that produce and use adenosine triphosphate (ATP), the body’s basic cellular fuel:

YCoQ10 is synthesized in the body, but

declines with age and statin use. It protects from the free radical damage linked to inflammation. Dosage: 90 to 250 milligrams (mg) daily for prevention, 180 to 360 mg for hypertension and 300 to 600 mg for heart failure.

YL-carnitine ferries fatty acids to be

oxidized to make ATP and moves toxic metabolites out of heart cells. Dosage:

1,000 to 1,500 mg in divided doses to prevent deficiency and up to 3,000 mg for heart disease.

YMagnesium, required in all reac-

tions involving ATP, is depleted by some gastrointestinal medications and diuretics.

Dosage: at least 400 mg.

YD-ribose is a naturally occurring sugar derivative of ATP that hastens energy regeneration. Dosage: five to seven grams (gm) daily as a preventive, seven to 10 gm daily for heart failure.

In other nutrient news, adults that took glucosamine/chondroitin every day for a year or longer had a 65 percent reduction in cardiovascular-related deaths, reports West Virginia University researchers that analyzed 16 years of data from 16,686 adults.

Smart Testing

Preventive cardiologist Joel Kahn, the author of Your Whole Heart Solution and The Plant-Based Solution, says that lab tests typically prescribed by cardiologists and other doctors are inadequate. “Standard lab tests have not changed in 30 to 40 years, but science has,” he says. “For example, inflammation is now understood to be a fundamental process for most chronic diseases like heart disease and cancer.

A simple lab test, hs-CRP, is available to measure inflammation. Very few doctors add this to their panel. When it is high, it leads to a search for why there is inflammation and diet, lifestyle and other measures to resolve it.”

After 25 years as a cardiologist treating heart-attack emergencies, Kahn, who is vegan, went back to college to study preventive cardiology and set up the Kahn Center for Cardiac Longevity, in Bingham Farms, Michigan, which focuses on dietary counseling and preventive screenings. His list of “must have” tests includes:

YAdvanced cholesterol panel for a breakdown of LDL-cholesterol particle number and size, which is highly predictive of cardiovascular problems.

YLipoprotein(a) cholesterol to detect a

risk-elevating genetic form of cholesterol that’s present in about 20 percent of those tested.

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YHigh-sensitivity C-reactive protein (hsCRP) to identify inflammation of blood vessels.

YHemoglobin A1c (HbA1C) to obtain the three-month

measure of sugar in hemoglobin, a marker of both diabetes and heart disease.

YVitamin D to identify deficiencies linked to a higher risk of hypertension, heart failure, angina and heart attacks.

Move It or Lose It

The American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity (brisk walking, water aerobics, gardening, tennis, dancing) or 75 minutes of vigorous activity (running, jumping, swimming laps), as well as musclestrengthening activity (weights) at least two days a week.

Only 20 percent of adults exercise for the full 150 minutes per week, which may be why physical inactivity is a major factor in an estimated one-third of heart disease deaths. “I like to frame it as ‘being active’, because exercise sounds onerous,” Devries says.

“Even a small amount of activity goes a long way—walking at a gentle pace 30 minutes a day confers very significant benefits. Up to a point, more can be better, but only for some people, and only to a point.”

Even moving a few minutes daily can add up. Doing 12-minute bursts of vigorous exercise favorably impacts 80 percent of the metabolites that govern such functions as oxidative stress, inflammation and vascular reactivity, reports a new study in Circulation.

Just one hour a week of strength training significantly lowers the risk of heart attack, stroke and heart disease death, another study found. And simply holding thigh and calf stretches for 45 seconds for a total of five minutes daily improved arterial blood flow, reports a study in the Journal of Physiology.

The Emotional Heart

As a child in Myanmar, Thaik witnessed hands-on healing at a clinic she visited with her physician mother, but holistic care only entered her life after 20 years of practice as a frustrated cardiologist, when she was laid low by severe anemia that required transfusions and surgery. Today, the Harvard-trained cardiologist is the author of Your Vibrant Heart and founder of the Holistic Heart Healing Center, in Los Angeles, which integrates the medical model with lifestyle strategies and approaches like homeopathy and acupuncture.

“I very much believe that we are both physical beings and energetic or spiritual beings. Our physical makeup is closely intertwined with our mental and emotional makeup,” Thaik says. She counsels patients to practice the following:

YMindfulness. “A mentor of mine, (life coach) Mary Morrisey,

taught me to avoid the three Cs—complaining, comparing or criticizing. If you attempt to do this for even an hour, you will find that it is actually a hard task. Practicing this allows us to be acutely mindful of our thoughts.”

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YGratitude. “I wake up every morning and before my feet hit

the floor, I make this statement five times and fill in five different answers: ‘I am so happy and grateful now that ...’”

YReleasing. “I believe the most important ingredient to health and healing is the ability to release—to forgive self and others, to let go and abandon all of our negative thoughts, our self-limiting beliefs, our notions of right and wrong, our feelings of injustice and being wronged.”

She advises, “When we can abandon all these beliefs and allow ourselves to float or drift unimpeded—imagine yourself on a tube in a lazy river—that is when healing within our bodies begins, when our parameters of stress and the hormones and neurotransmitters associated with stress start to down-regulate, and we can literally feel a wave of relaxation passing through our bodies. This will lower our heart rate, blood pressure, adrenaline and cortisol levels, thereby mitigating our risk of a heart attack or stroke.”

Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

More Heart-Healthy Strategies take long soaks. Middle-aged Japanese adults that took a daily bath in warm or hot water had a 28 percent lower risk of cardiovascular disease and a 26 percent lower risk of stroke than people that didn’t bathe in the tub more than twice a week, concludes a study in the journal Heart. outdo each other. People that competed with each other to walk more steps ended up walking about 100 miles more in nine months than people that simply walked on their own, reports the JAMA Internal Medicine. consider cannabidiol. This non-psychoactive form of cannabis has been shown in small lab studies to lower inflammation and ease arrhythmia. “CBD can help to reduce stress, lower blood pressure, improve anxiety and depression, reduce inflammation, improve glucose regulation, diminish pain and thereby lower our adrenergic (fight-orflight) tone,” says holistic cardiologist Cynthia Thaik. brush a lot. In a 10-year Korean study, people that brushed their teeth three or more times a day had a 10 percent lower risk of atrial fibrillation and a 12 percent lower risk of heart failure. sidestep pollution. Stay away from traffic and industrial areas when exercising. Even a few hours of exposure to the ultrafine particles generated by emissions may potentially trigger a nonfatal heart attack, reports research in Environmental Health Perspectives.

BECOMING HEART-MINDED

by Sarah Blondin

W

e already know what it feels like to be in our hearts.

Although we may feel disconnected from it and at times doubt ourselves, most often all we need to do to awaken it is to become still and quiet, and it will do the rest. When we draw our attention inward and focus on our heart center, it will calm and reassure us, often instantly.

This may sound too good to be true, but this is exactly what happens when we invite

and allow it. When we inhabit the heart, we awaken to our aliveness. We spontaneously arrive like a bolt of lightning in the present moment and all of our arguments against ourselves and life go quiet. Goodness pushes up through the chaos of our internal world and we feel lit from within by a light we had no idea was there.

At any time, no matter where we are, no matter what we are doing, we can touch this place in ourselves and activate the ben-

marionel luciano/Unsplash.com

inspiration

efits of the heart space. Try practicing now by placing a hand on your heart, breathe in and notice how this small act sends a message to soften and disarm. It is that simple.

It’s about shifting and moving ourselves into this place of love and acceptance, allowing ourselves to be infused with the consciousness of our heart.

If we look within, most of us can identify a vision we have, an image of who we want to become, an enhanced version of ourselves—something like You 2.0. This image is often kinder, more loving, openhearted, accepting, inspired and creative; it’s often less self-conscious and more gallant. This self doesn’t succumb to fear, anger or hardship and rises above everything with ease.

This vision we have in our mind’s eye is the best representation of our heart-minded selves. It is the call of our heart.

When we see this version as our potential rather than a reminder of our shortcomings, we can use it as a way—a tool— to help us move in the direction of our light. Take time throughout the day to bow our head and take three conscious breaths into our heart. Let its current feed us.

Remember we are wise. We are soft. We are brave. Let all other noise stop. Re-enter the kingdom of our heart.

Sarah Blondin is among the top three popular meditation teachers on InsightTimer, and the author of Heart Minded: How to Hold Yourself and Others in Love.

Visit SarahBlondin.com.

February 2021

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healthy kids

VEGGIE TRICKS How to Get Kids to Eat Better

by Ronica O’Hara

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t’s the rare parent that doesn’t have to plead and plot to get a child to eat vegetables. That’s not surprising; almost no one is born with a natural hankering for broccoli, and being wary of strange new foods may be hardwired in us so we can survive as a species. Happily, clever workarounds can help move a child past exclaiming, “Yuck!” as these parenting bloggers, nutritionists and other grown-ups have learned in the veggies-are-good-for-you trenches.

SERVE SMOOTHIES. “The combinations are endless. Pack it full of spinach, kale, frozen zucchini or cauliflower. Then add a frozen banana or other fruit, plus your milk of choice (like cashew milk) then blend. Bam! You have a naturally sweetened, veggiefilled, delicious drink for your child, and they don’t even know they’re drinking their vegetables,” writes Emily Lesh, at ExperiencedMommy.com.

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USE SPRINKLES. “Everyone loves sprinkles! You can use chia seeds, microplaned broccoli head, flaxseed, grated carrots or even frozen yogurt dots. It transforms the food into something much more exciting,” writes Danielle Zold, at PickyEatingDietitian.com.

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GET THEM COOKING. “My kids love to help in the kitchen, and I have found that they are much more likely to try foods that they have helped to cook. We made our cranberries from scratch for Thanksgiving. My kids loved watching the cranberries boil and pop in the pot and seeing them change colors as they cooked. When dinnertime came, they were excited to try the cranberries, and my daughter ended up loving them!” writes Sarah Miller, at HomeSchooling4Him.com.

ROTATE FAMILY CHOICES. “Everyone in the family gets to choose one meal on one night of the

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week. We all commit to eating whatever the family member has chosen. This has helped our kids to try meals that aren’t on their favorite list, as they know that they’ll get their turn to choose soon,” writes Sophia Nomicos, at MasAndPas.com.

TEMPT THEM. “When I’m making dinner, I like to have carrots or cucumbers available on the counter. They always come in to try to get snacks and if they see those, they will ‘sneak them away’ to eat them, since I tell them no more snacks or food til dinner,” writes Heather Hoke, at EmbracingChaosWithLove.com.

REWARD MULTIPLE ATTEMPTS. “Just because a kid hates a veggie the first 10 times you offer it doesn’t mean they’ll hate it forever. I try to make it fun by having kids track veggies they’ve tried and the number of times they’ve tried them with stickers on a veggie discovery table, which means even foods they dislike feel rewarding to try,” writes Jess Dang, at CookSmarts.com.

BE SNEAKY. “Take something kids already like and make it with healthier ingredients. For example, if your kid loves meatballs, start by making them homemade, then adding in healthy things like frozen chopped spinach. I’ll grate zucchini and carrots and put them in about any pasta, meatloaf, burgers. I used to think sneaking in veggies was a bad thing, but honestly, it’s been great for our family,” writes Stephanie Rapone, at PantryToPlate.net.

TALK UP THE BENEFITS. “I have found that when my son doesn’t want to eat something, he is much more likely to eat it if I tell him its benefits. For example, I told him, ‘When you eat carrots, they make your eyes stronger, and they help you see in the dark.’ He loves to eat carrots now. He says, ‘Now I will be able to see in the dark!’ I am learning a lot this way, too. We Google the benefits of food at least once a day,” writes Elizabeth Manly, at DiscoveryPlayShop.com.

REINFORCE. “Explain that when a child feels good, she can attribute it to eating healthy. For example, if we managed to get our daughter to eat an apple—her favorite fruit that she now eats every day—I would say, ‘Wow, you sure ran around a lot at the playground. That apple you ate gave you a lot of energy,’” writes Kirsten Schuder, author of Schooling Your Kids Through a Pandemic.

Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

What the Research Shows BE PERSISTENT. Don’t give up too soon. Researchers have found that it can take toddlers five to 10 times in tasting a new food before enjoying it; and for 3-to-4-year-olds, up to 15 trials.

PUTTING ON AN APRON HELPS. A study of Canadian fifth-graders in 151 schools found that those that helped with meal prep and cooking were more likely to eat vegetables and fruit.

GIVING KIDS A CHOICE WORKS. Australian kids that were offered a choice of broccoli, cauliflower or green beans for five weeks ate twice as many veggies as children offered only one vegetable.

THINKING A FOOD IS RARE MAKES IT SPECIAL. In a recent study, 5-year-olds that were told there weren’t many more carrots than were on a plate ate 50 percent more carrots; 96 percent of those kids rated the carrots as yummy, compared to 67 percent in a no-limit carrot control group.

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Simply stated, contracture results in the loss of stretchiness within the structure, and adhesions diminish the glide between two or more structures.

How can fibrosity show up in life?

During side bending, twisting or rotating, there is a restriction or a limit to full movement, possibly showing as a poor swing or follow through in sports. When there is a lack of fluidity in one’s movement, or if there is a difficulty to attain slow, deep breathing, fibrosity could be present.

What Can Visceral Manipulation or Structural Integration Do for Fibrosity?

Manual Therapy and Visceral Manipulation for Lung Rehabilitation

by Lauree Moretto

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here is nothing more important to human life than breathing. Each day, we take approximately 25,000 breaths. The lungs are delicate structures that are affected by injury, pathologies, pollution, and wear and tear, among other things. The biological response to this damage can result in a condition called fibrosity, which is basically an overgrowth of fiber.

There are two classifications of this condition: contracture or adhesion. Both greatly affect the mobility, motility and function of the lungs. Another commonly overlooked impact of fibrosity is the loss of mobility, both internally within the matrix of organs, as well as more externally throughout the body’s entire structure, which affects one’s agility and ease of motion.

What causes fibrosity in the first place, and what is it exactly? Contracture and adhesions can develop from injuries, such as a blow to the chest; illnesses; or even infections, like pneumonia, bronchitis, and yes, COVID-19. Adhesions come in various sizes and strengths, depending upon age, the seriousness of the injury, and how the body responded to that injury.

When the tissue has been injured or compromised by any process, migratory 16

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repair cells called fibroblasts show up at the site of damage. Their job is to replace or mend damaged tissue. Typically, repaired tissue rarely has the same collagen/elastin mix as the original tissue. Additionally, the amount of fibrous tissue exceeds the original design, resulting in an overgrowth of fiber. In the lungs, fibrosity manifests in two ways, either contracture or adhesion.

Fibrosity occurring within the lung itself is called a contracture. The effect is that the organ loses its elasticity, like an old rubber band that has become oxidized and lost its stretchiness. The result of contracture is that the lungs themselves will not be able to fully elongate.

Fibrosity that results in adhesion is external to the lungs themselves. Adhesions occur when fibers grow across a lubricated glide plane. In that case, two or more layers that need to glide are adhered together.

Regarding the lungs, for example, the lubricated glide plane between the outer surface of the lung and the inside of the chest wall can become adhered. It can also happen to the other surfaces with which the lungs interact. Reduced glide reduces lung capacity and efficiency. The effect of these adhesions also affects any other connected tissue.

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Visceral manipulation and structural integration are two very different types of therapy that can increase mobility and motility, both within the lungs themselves and how they work externally within the structure of the body itself. Once an organ becomes pathologically adhered to any part of itself or to any connecting tissues, there are reductions in both function and mobility.

The release of these restrictions allows for increased movement within the organ itself and allows the affected areas to realign with their original placement in the body. In the case of the lungs, vital breathing capacity is increased and becomes less laborious. Structural integration also addresses rib movement, facial scarring, and other impingement of motion that affect function and ease of movement.

Lauree Moretto is a soft tissue specialist, which includes visceral manipulation, and is a certified structural integrator who has a practice in Ormond Beach and Flagler Beach. She has spent more than 30 years studying and teaching human body structure and function. The expertise developed over this long timespan has equipped her with a deep, sophisticated understanding of our physical bodies. Moretto’s practice uniquely integrates objective methods of working and manipulating the lines of restrictions throughout the body, from head to toe. For more information, call Moretto at 321-2711678 or visit LaureeMoretto.com. See listing, page 39.

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green living

Saying ‘I Do’ to the Planet Green Weddings Embrace Sustainability

by Sandra Yeyati

e katerinapichukova/Adobestock.com

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rom advising couples about Earth-friendly menus to reducing and reusing plastic in her business operations, wedding planner Erica Jill Razze, of Capiche Custom Events, in Wilmington, Delaware, is dedicated to environmentalism. When designing her own wedding last year, she wanted it to serve as a portfolio example of sustainability. “Our parents are a little more traditional, so there were certain aspects that we tried to respect and uphold for them, while still finding our happy place from an environmental standpoint,” she says.

Although no wedding can be totally zero waste, there are always greener options, starting with the invitations. The most eco-friendly choice is email, which Razze’s parents declined to use, so she opted for the next best thing: biodegradable, non-toxic paper directly benefitting women in India. In lieu of a response card, which would have required more paper and another mailing, she created a website for RSVPs. Bridal shower invitations were printed on botanical paper embedded with seeds. Invitees that followed the planting instructions were delighted to welcome blooming flowers in their yards.

“Find a venue that already fits your theme, so that you’re not trying to transform a space or shipping in plastic decorations that add to the carbon footprint and end up in landfills,” says Razze, who prefers horticultural centers or outdoors spaces. “The beauty and simplicity of what’s around you is what makes it so wonderful,” she says. “Don’t try to turn a ballroom into a forest and vice versa.”

Flown-in, farmed flowers are a big no-no. “The transportation is a huge carbon footprint.

If they’re growing one particular flower, they’re treated with pesticides,” Razze says. Sustainable alternatives are locally harvested, organic wildflowers; dried flowers that haven’t been sprayed or painted with toxic chemicals; silk blooms; and rented potted plants. Some local florists collect flowers after the event for composting. Heart-shaped confetti made of dried leaves is a clever swap that begins composting once it hits the ground.

Razze’s vegan meal offered another planet-saving opportunity. While real stoneware and silverware gets expensive because it requires hiring staff, single-use plastics that are gold-decorated to simulate real china betray the Earth and believability. “You’re not fooling anybody with that stuff,” she says, recommending less costly alternatives like biodegradable bamboo and palm-leaf disposables. “Instead of fake-impress, show people something new.

Thankfully, taking care of the environment has become trendy, so it’s an easier sell.”

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Instead of wedding favors, most of which come from China and are wrapped in plastic, donate meals to people that don’t have access to food, advises Emily Raezer, director of weddings at Global Gourmet Catering (GGC), in San Francisco. “A lot of times, guests don’t even take those favors home. Why not make a donation that’s going to have a social impact?” GGC also donates all event leftovers to food banks in local communities.

As the first green-certified caterer in Northern California, GGC educates wedding clients about sustainability, helping them choose menu items that are in season, organic, locally sourced, sustainably farmed and drought-friendly. Raezer explains the reasoning behind these principles: “We don’t want things traveling very far and having CO2 emissions. Growing things out of season costs the environment water and other resources, and some products are more drought-friendly—which explains choosing avocados over cucumbers. Sustainable fishing really impacts our oceans, so we won’t source any fish that’s on the Monterey Bay watchlist, and a lot of couples are cutting out red meat from their weddings because of the methane emissions.”

GGC goes to extraordinary lengths to minimize impacts caused by their events, including reclaiming and repurposing used vegetable oil for San Francisco’s alternatively fueled vehicles; serving filtered tap water to avoid using plastic water bottles; opting for biodegradable and reusable utensils and decorations; recycling whenever possible; partnering with local farms to compost efficiently; and using non-toxic dishwasher detergents. For every event, they donate a portion of the proceeds to Terrapass for carbon offsets.

Despite all preparations, couples must be ready for the unexpected. When the COVID19 shutdown hit last March, just two months before Razze’s May wedding, she decided to legally marry in a small gathering of fewer than 10 people and postponed her larger green reception for a year. “We want to celebrate with everybody,” she says. “In a year, it could be a vow renewal. How cool is that?”

Sandra Yeyati, J.D., is a professional writer.

Reach her at SandraYeyati@gmail.com.

February 2021

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Halting Hypertension Exercises to Lower High Blood Pressure

by Marlaina Donato

A

n estimated 75 million American adults have blood pressure high enough to require management, according to the Centers for Disease Control and Prevention.

For people with hypertension, tempering stress responses and limiting consumption of sodium, caffeine, alcohol and sugar can make a difference. Fortifying these lifestyle changes with aerobic exercise, yoga and high-intensity interval training (HIIT) can also help prevent and manage worrisome blood pressure readings.

Integrative cardiologist Jack Wolfson, in Paradise Valley, Arizona, points out that the development of hypertension is multicausal. “We are not genetically programmed to develop

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fit body

high blood pressure. Studies over the last 50 years confirm that physically active people have a lower risk of developing high blood pressure. For those with high blood pressure or people with a condition known as pre-hypertension, there is a blood pressurelowering effect of physical activity.”

Aside from the value of strength training, walking, cycling and jogging, the Mayo Clinic recommends everyday movement in the form of household chores such as raking leaves, tending a garden or pushing a lawnmower. Cross-country skiing, skating and swimming also pack an aerobic punch. Experts agree that an active lifestyle strengthens the heart, demanding less systemic effort to pump blood, and healthier blood pressure is a result.

Lifestyle Emphasis, Targeted Fitness “It’s been fascinating to watch clients come in extremely anxious about their high blood pressure number. A few months after consistent training and maintaining a healthier diet, there is a significant change within the body,” says Los Angeles fitness trainer Dominic Kennedy, creator of the new wellness app Dominic Effect. Kennedy recommends beginning with a brisk walk outside or on the treadmill and according to comfort level, bumping up the time each day. He underscores weights for those ready for strength training. “For many of my clients with high blood pressure, I superset their exercises so their heart rate is pumping. You will be surprised how aerobic weight training can be.”

Wolfson testifies to the benefits of HIIT, which alternates short periods of intense

aerobic exercise with less intense recovery periods. “I recommend my patients get 30 minutes of HIIT four to five times per week. The design of a HIIT program must meet the person where they are at in their level of fitness. Whatever physical activity you choose, try to do it outside,” he says. “This way, we get the synergistic benefits of exercise and sunshine to lower your blood pressure. I’ve always told people that there is no such thing as bad weather, only bad clothes.”

Yoga for Stress Management Wolfson is also an advocate of yoga for its parasympathetic nervous system support. Research published in Journal of the American College of Cardiology in 2018 shows that yoga, breathwork and stretching all positively impact blood pressure, with the greatest improvements evident from yoga and deep breathing.

“Yoga, no matter the type, is known to promote a sense of calm in the body and mind. A regular practice will help to reduce the effects that stress causes. It may or may not be the only step necessary,” says New York City yoga instructor Gail Grossman, author of Restorative Yoga for Life. She emphasizes personal preferences and staying within your comfort zone, noting, “If you feel stressed because it’s difficult, it won’t benefit you.

I personally think restorative yoga, breathwork and meditation are the best practices for high blood pressure.”

For Grossman, there is no such thing as too much yoga, but she recommends not getting overwhelmed with the commitment and having professional guidance for pranayama, or breathwork. “Do what you can. A practice does not have to be a full class, especially in restorative yoga. If you can commit to 20 minutes a day, you will see results, if you are consistent.”

Kennedy underscores that investment pays off. “Many clients have come to me months later when they are in a more normal range and say, ‘We wish we would have started this sooner in life,’ but it’s never too late to start a fitness program. A good personal trainer or coach will help you do it in a safe way and get your body back in shape and healthy.”

Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com.

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February 2021

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conscious eating

Heartfelt Eating Best Foods for a Heart-Healthy Diet

by April Thompson

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ypertension affects nearly half of all Americans, increasing the risk for heart disease and stroke, the leading cause of death. We can help mitigate that risk and have a healthy “change of heart” by revamping our diets.

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While food fads are constantly changing, the basics of a heart-healthy diet have not, says Cheryl Strachan, a registered dietitian in Calgary, Canada, and founder of SweetSpotNutrition.ca. Strachan notes the Dietary Approaches to Stop Hypertension (DASH) diet has been used to help lower blood pressure and with other heart disease risk factors since its development in the 1990s. The DASH diet is rich in fruits, vegetables, whole grains, nuts, beans and low-fat dairy foods. While it includes lean meat, fish and poultry, it limits sugary foods and fatty meats.

The Mediterranean diet, says Strachan, is another proven regimen for heart health, citing a five-year Spanish study in The New England Journal of Medicine that found the incidence of cardiovascular events was 30 percent lower among participants on this diet, supplemented with extra-virgin olive oil or nuts, compared to those assigned a reduced-fat diet.

A Mediterranean diet doesn’t necessarily mean eating dishes specific to that region.

“It’s the type of foods that matters: a largely plant-based diet focused on whole grains such as the bulgur in tabouli, legumes, nuts, seeds, olive oil and some animal products like fish, poultry and dairy,” says Strachan.

Michael Greger, a Seattle physician and author of the bestseller How Not to Die, disagrees that meat-based proteins have a place in a heart-healthy diet. “Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole-plant foods,” says Greger, adding that the most critical risk factor is elevated LDL cholesterol. “To drastically reduce LDL cholesterol levels, we need to drastically reduce our intake of trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and playing a lesser role, dietary cholesterol, found exclusively in animal-derived foods, especially eggs.”

Michelle Routhenstein, a preventive cardiology dietitian and owner of Entirely Nourished, a nutrition counseling practice in New York City, likes to meet clients where they are rather than trying to force a drastic switch they can’t maintain. “Often, people get very broad advice, like ‘Adopt a

Nutrients for Heart Health

Potassium is a key mineral for heart health, as it can help the body remove excess sodium, lower blood pressure and improve blood flow and blood vessel health. Yet research shows less than 2 percent of Americans get enough. Beans, sweet potatoes, lentils, beets and avocados are among many potassium-rich foods with multiple heart benefits.

There is a growing awareness of the importance of inflammation-fighting omega-3 fatty acids, particularly in fish like wild salmon, arctic char and sardines.

Routhenstein also advocates omega-9 fatty acids such as in tahini and avocado. Omega-9s have been shown to help increase HDL “good” cholesterol and decrease LDL “bad” cholesterol while protecting blood vessel health.

Heart attacks often seem to occur suddenly simply because the damage happens gradually and quietly, warns Routhenstein.

“Heart disease is progressive, so over time a poor lifestyle and diet can damage blood vessels and accelerate hardening of the arteries that lead to heart attacks,” she warns. “Some damage may not be entirely reversible, but it’s never too late to optimize heart functioning.”

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

Servings for the Heart Quinoa, Edamame and Carrot Salad with Ginger-Sesame Dressing Edamame are whole, young, green soybeans that are mildly grassy in flavor. They have about five times the folate—a highly important cardiovascular nutrient—of mature soybeans. Edamame’s flavors pair well with fluffy quinoa, crunchy cabbage and carrot slaw, and combine seamlessly with the spicy, toasty notes of the ginger-sesame dressing.

Yield: 2 servings ½ cup quinoa 1 cup water 1 cup edamame, fully cooked and chilled 2 Tbsp ginger-sesame dressing 1 cup shredded carrots 2 cups shredded cabbage

courtesy of laura flippen

plant-based diet,’ but when it comes to the heart, you have to find a way of eating you can commit to long term. I start by asking what foods bring them joy, as well as their food dislikes, history and culture.”

For Routhenstein, an optimal diet for the heart includes a healthy balance of good fats, lean protein and the complex carbs that are important sources of fiber.

“Research has shown that every additional 10 grams of fiber per day can decrease the risk of coronary heart disease by as much as 25 percent,” by helping the body remove excess cholesterol, says the dietitian and author of The Truly Easy HeartHealthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals. While fatty foods are sometimes scapegoated for poor health, unsaturated fats are “really good for blood vessel health,” she adds.

In a small pot, bring the quinoa and water to a boil. Lower the heat to low, cover and simmer for 8 minutes.

Add the edamame to the pot and cook for an additional four minutes, until the water in the quinoa pot has been absorbed and the edamame is tender.

In a medium-size bowl, combine the quinoa and edamame with the dressing, shredded carrots and shredded cabbage and serve.

Tip: There are three ways to make this easier: batch-cook the quinoa; thaw, cook and shell the edamame and keep overnight in the refrigerator; and buy prepackaged slaw. Just assemble.

Ginger-Sesame Dressing Typical sesame dressing is high in sodium from the soy sauce; even the low-sodium varieties are high in salt. This dressing is well-balanced, low in sodium and adds flair to just about any dish. Toasted sesame oil is aromatically pleasing and adds immediate flavor that is balanced by tangy rice vinegar, zesty ginger and crunchy sesame seeds.

2 Tbsp toasted sesame oil 2 tsp rice vinegar

2 tsp fresh grated ginger 2 tsp unsalted sesame seeds

In a small bowl, mix the sesame oil, rice vinegar, ginger and sesame seeds until well combined. Store in the refrigerator in an airtight container for up to one week.

Flavor tip: For added heat, add ½ teaspoon of hot sauce and 1 teaspoon of lime juice to balance it out.

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Blueberry and Pumpkin Seed Yogurt Bark This dessert is for lovers of froyo, ice cream or frozen treats. Plain yogurt is blended with refreshing mint, sweet blueberries and a hint of honey­—all topped with crunchy pumpkin seeds. This bark can also be an easy breakfast alternative that balances high-quality protein, dietary fiber and heart-healthy fats. Eat this delicious snack in a bowl to catch the yogurt bark liquid goodness as it melts. Add a drizzle of dark chocolate for extra decadence.

courtesy of laura flippen

Yield: 6 servings 2 cups nonfat plain yogurt 1¼ cups blueberries, divided 1 Tbsp coarsely chopped fresh mint 1 tsp honey ¼ cup raw, unsalted, pumpkin seeds

Line a baking sheet with parchment paper, making sure the edges are covered. In a medium-size bowl for a food processor, combine the yogurt, 1 cup of blueberries, the mint and honey. Blend until smooth, about 2 minutes.

Using a rubber spatula, evenly spread the yogurt mixture over the parchment paper. Evenly add the remaining blueberries along with the pumpkin seeds on top of the yogurt mixture.

Freeze for 2 to 4 hours until the bark is fully frozen. The best way to check is to poke the middle of the pan with a fork to see if it has hardened. Once fully frozen, the edges should easily lift, as well.

Break the bark up into 12 pieces and freeze in an overnight container or a freezer-safe, zip-top bag for up to one month.

Lentil, Raisin and Pecan-Stuffed Acorn Squash This meal fills up a home with the smell of warm, sweet cinnamon and is accompanied by a toasted mixture of flavorful lentils, sweet and fruity raisins and buttery pecan pieces. It tastes like dessert, but is well-balanced with lean proteins from the lentils, complex carbohydrates from the squash and heart-healthy fats from the pecans to keep one satisfied and properly nourished.

1 large acorn squash 2¼ tsp ground cinnamon, divided 1 cup low-sodium canned, cooked lentils, drained and rinsed ¼ cup pecan pieces ¼ cup raisins Preheat the oven to 400° F. Line a baking sheet with parchment paper.

Cut the acorn squash in half and scoop out the seeds. Sprinkle ⅛ teaspoon of cinnamon on the inside of each squash section and place them flesh-side-down on the baking sheet. Cook for 30 minutes until fork-tender and lightly golden brown.

In a medium-sized mixing bowl, mix the lentils, pecans, raisins and the remaining 2 teaspoons of cinnamon. Scoop evenly into the inside of each squash and bake for an additional 5 to 10 minutes, until the pecans and the top of the lentil mixture are lightly golden. Once ready, place half an acorn squash on each plate and serve. This can also be stored in an airtight container in the refrigerator for up to three days.

Make-it-easier tip: Reduce cooking time by cutting the acorn squash in half, placing it in a microwave-safe dish and microwaving it covered on high for about 10 to 12 minutes until tender. Add the squash to the oven and continue with earlier step for a crispy finish.

Source: The Truly Easy Heart-Healthy Cookbook by Michelle Routhenstein.

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

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courtesy of laura flippen

Yield: 2 servings

wise words

Shefali Tsabary on Conscious Relationships

by Sandra Yeyati

at our new place of growth. If the other doesn’t want to grow and cannot do this inner work because of their own inner demons and resistance, then maybe you won’t be able to continue on, but you will be conscious enough to be able to release the other of the expectation to continue on. A healthy relationship is a relationship where each person takes responsibility for their own inner growth and their own inner wounds, doesn’t project their needs on the other, parents themselves into a state of wholeness and then releases the other to be free.

How do you define love?

O

ffering innovative approaches to mindful living, Shefali Tsabary, Ph.D., is a clinical psychologist, international keynote speaker and bestselling author of The Conscious Parent, Out of Control and her latest, The Awakened Family.

She has presented talks at TEDx, the Kellogg Business School, The Dalai Lama Center for Peace and Education, and SuperSoul Sessions with Oprah Winfrey, who has endorsed her work as revolutionary and life-changing.

Why do we have so much trouble with our romantic relationships?

Because we enter relationships without having entered a relationship with ourselves. We look to the other person and the relationship to fill us up, to give us what we are missing from within, and what we don’t realize is that the other person is there for the same reason. After the initial chemical, hormonal lust phase, we realize that the other person cannot be our parent figure and that they cannot fulfill our unfulfilled inner child needs. The disappointment is so great and the anger so livid that we spiral into hurt, disappointment and unmet expectations without realizing that the other hasn’t done anything. We typically

attract people who are going to be mirrors that show us how we need to reparent ourselves and force us to repeat childhood patterns. If we have an issue of unworthiness, that’s going to show up. If we have fear of rejection, that’s going to show up, and all fingers point to the imperative that we do our own inner work.

What does that inner work look like?

The first step is realizing that what’s happening in the relationship is really a reflection of the inner state of being, and therefore isn’t the other person’s fault that I’m feeling rejected, hurt or unworthy. We stop trying to change, fix or blame the other. We then hire a therapist or join a self-development course and begin to understand our inner wounds from childhood that are being repeated in this current dynamic. We have to do the work. It’s not easy. It’s not going to happen just because we made an intellectual decision. It’s a quest, a constant unfolding, unlayering, evolving and becoming more. The goal is your arrival into your most authentic self—into your whole, free self.

How do we remain in a relationship while doing this work?

We become more honest, more up front, more candid and ready to meet the other

Most of us love egoically, which is loving the other because they make us feel good about ourselves, and the moment they stop making us feel good about ourselves, we actually leave them. That’s why there’s so much divorce. That’s not love. Egoic love is possession, ownership and control. Most of us are mired in those kinds of relationships; the institution of marriage actually supports ownership, possession and control. True, or high love, is the understanding that the other is with you and you are with them to encourage each other’s growth and to see each other be their most authentic, free selves. If that includes being with us, we’re happy. If that includes not being with us, we’re as happy. That’s true love, because you’re in love with the other person’s essence and you’re more invested in the other person’s whole self rather than the self that you want to own and possess.

What is conscious intimacy?

Conscious intimacy starts with how intimate and honest you are with yourself— how sexually connected you are with your needs and your desires. The more unabashed, bare, spontaneous and transparent you can be with yourself, the more you will seek and be around partners who can hold that space with you.

For more information, including online courses, visit DrShefali.com. Her Free to Be course specifically addresses conscious relationship issues.

Sandra Yeyati, J.D., is a professional writer.

Reach her at SandraYeyati@gmail.com.

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For healing arts practitioner Evelyn Hall, in Santa Cruz, California, mindfulness is a lifestyle choice. “When my mind runs off into the future, it can create not only anxiety because I fear the unknown, but also worry about all the ‘what ifs’.

When I find myself lost in the past, it can bring me sadness and regret. I have learned from mindfulness that these are just mental habits.”

Cara Bradley, a mental fitness coach in Philadelphia and author of On the Verge: Wake Up, Show Up and Shine, says, “To be mindful is to show up to experience the moment as it is, with all your senses— when we eat, when we walk, whatever we are doing.”

healing ways

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Diving Deeper

Tools for Inner Peace

Exploring Mindfulness and Meditation

by Marlaina Donato

T

he practices of mindfulness and meditation, although closely related, offer individual, science-backed benefits for both body and psyche. Mindfulness has been shown to amp up immunity and increase gray matter in the brain, and 2018 research published in Experimental Biology shows that just an introductory hour of meditation using breathwork and awareness of thoughts significantly reduced anxiety. The study indicates that when applied regularly, mindfulness minimizes arterial pressure and cardiovascular health risks associated with long-term nervous system stress.

Immersion in the Moment

Mindfulness—cultivating present-moment awareness by noticing body sensations, thoughts and details in our environment—not only makes life more enjoyable, but enables us to acknowledge life experiences and emotions without aversion and judgement. Mindfulness techniques are now being used in psychotherapy for insomnia, eating disorders and addictions. Physiological benefits are also significant. Harvard Health Publishing, referencing the work of Jon Kabat-Zinn at the University of Massachusetts Medical Center, highlights mindfulness for cardiovascular and gastrointestinal conditions, as well as clinical depression.

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While mindfulness can be the simple act of noticing the geometric design of a flower or the variety of tastes on a dinner plate, meditation brings awareness to the deepest levels of consciousness through a variety of focused techniques, including breathwork, chanting, visualization or gazing at a candle flame.

Contrary to common assumption, meditation need not be associated with religious structure. Neuroscientist Tony Nader, who heads the global Transcendental Meditation (TM) organization in 100 countries, underscores, “When you say meditation, there are numerous kinds of meditation with different origins. It can’t be assumed that just because meditation involves the mind that it involves dogma, or that meditation is religious because it has its roots from the Eastern traditions.

Over time, some traditions integrated aspects of these ancient techniques into their own religions, yet not all meditations are religious.”

Meditation can bring us into the eye of the storm. “The ocean is a great analogy for understanding different approaches to meditation. Just as the ocean can be turbulent on the surface with innumerable waves and quiet at its depth, so, too, the mind is active on the surface with innumerable thoughts, but it is also naturally, profoundly quiet, deep within.”

TM, taught in personal, one-to-one instruction by a certified instructor, is one

of the most thoroughly studied approaches and does not involve breathwork or repetition of chants. “There are 600 scientific research studies about the effectiveness of the Transcendental Meditation technique to develop the full brain—actually, the full potential of the human nervous system,” says Nader.

Today, meditation has moved into the mainstream, with more than 2,500 digital apps offering quick, convenient access to every type and tradition. With names like Calm and Headspace, they were downloaded by more than 52 million first-time users in 2019—and that was before the anxiety-inducing pandemic. Most can be easily customized: InsightTimer, for example, offers 45,000 free meditations that can be sorted by need, duration or style.

By practicing meditation, mindfulness is also cultivated. “You can think of it as a workout for your mind, a way of becoming familiar with our mind and training our mind,” says Bradley.

Meditation can simply help to lower blood pressure or boost memory, yet it can bring mindfulness to a more spiritual level.

“In a meditative state, I can feel how everything around me is alive and communicating with their own tongue and song,” says Hall. “I feel peace, no longer lost in wishing, praying or pleading that things be different. I am free from the burden of having to do something.”

Marlaina Donato is a body-mind-spirit author and composer of visionary music. Connect at AutumnEmbersMusic.com.

Cara Bradley: There are times in life, during a busy workday or after watching the news, when you can feel that your mind has gotten very small and fixed. One of my favorite, super-simple practices is called Tibetan sky-gazing.

Go outside or look out your window and look up into the sky. Use your inhale to help you expand your breath, but also your mind; allow your mind and your eyes to widen to the peripheral, and as you exhale, you just let go of any fear, worry or control. Inhale—expand up and out; exhale, let something go—tension, struggle, expectation.

motok tonn/Unsplash.com

Meditative Approaches to Try

Evelyn Hall: Close your eyes, take a couple of nice belly breaths and relax. Send waves of relaxation through your entire body, from the top of your head to the soles of your feet. As you do this, just listen to the sounds around you, both near and far. Then notice what you smell, both near and far. How does the air feel on your skin? Expand all your senses to experience what is present in this moment.

Once you are deeply relaxed, just rest within the present environment, doing nothing. Unplug, reset. Try three to five minutes to reboot. Tip: It’s helpful to remember a time when you were totally relaxed—in nature or on vacation. The mind and body love to work together; think it and the body will respond.

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natural pet

them appropriate things to chew.” Ferrets, members of the weasel family, are also intelligent, and like rabbits, can be trained to use a litter box.

Big Love From Small Animals The Joy of Furry Little Companions

by Julie Peterson

P

eople think rabbits are quiet carrot-munchers, but they’re much more. Like many other small furry mammals, pet rabbits are expressive, intelligent and enjoy spending time with their humans.

Shana Cobin, a veterinary technician from Foster, Rhode Island, points out that just like dogs and cats, each rabbit is unique. Having had four house bunnies at different times, Cobin enjoyed getting to know each one. “They can be quite entertaining with their playful antics. My first rabbit, Koko, would come to me and lick my face,” says Cobin. “She also made a purring sound for me, which they actually make by grinding their teeth.”

Small and Sweet

For first-time pet owners, veterinarians

often recommend pets smaller than dogs or cats. These can include a variety of rodents such as hamsters, gerbils, rats and mice, although guinea pigs usually top the list for their general durability, especially with children. Smaller pets can be the furry friend that a family may long for without posing the long-term commitment and higher care costs of a dog or cat.

For those that prefer a small furball that isn’t a rodent, a rabbit may be appropriate. “House bunnies are curious and very smart, which can be both terrific fun and problematic,” says Cobin, noting that “house-bun” curiosity, coupled with an intense need to chew, can wreak havoc on cords and other items within reach.

“They always have to chew to keep their teeth filed down, but that’s why you give

Just because small animals seem simpler to care for, it should be noted that their health depends on specific diets, bedding, housing, exercise and grooming. Rabbits, for example, have delicate digestive systems. “Feeding the right diet is extremely important,” advises Cobin. “A bunny’s primary diet should be hay, which helps grind down their teeth and is good for their digestion. Dark, leafy greens are also good.” As for carrots, Cobin says half of one is the most one rabbit should have in a day.

There is more to consider. “People need to think beyond the cute fluff ball,” says Jennifer Miller, a former volunteer with the Animal Humane Society in Minnesota. “Small animal cages need regular cleaning, and ferrets have a natural musky odor to begin with. People start out wanting the cuteness, then they get tired of the work and get tired of the smell. Surrendered animals can be difficult to rehome.” Before adopting a small animal, it’s wise to research the species’ specific care requirements and other information at HumaneSociety.org.

Annual veterinary checkups are something else to plan for, because many animals hide illness symptoms as a survival instinct. Having a small-animal veterinarian in place is important in case emergency care is required. “Zoological companion patients are unique and delicate. Their anatomy, physiology and behavior is vastly different from dogs and cats, yet they require the same or more expertise and care,” says veterinarian Scharlet Kelly, medical director at the VCA Acacia Animal Hospital and Pet Resort, in Escondido, California.

Health Helpers

In 2019, the journal Aging & Mental Health published a survey that concluded pets benefit older adults by “providing companionship, giving a sense of purpose 28

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Buyer Beware

Caring for ‘Pocket Pets’

and meaning, reducing loneliness and increasing socialisation.”

According to Jeremy Barron, M.D., medical director of the Beacham Center for Geriatric Medicine at the Johns Hopkins Bayview Medical Center, in Baltimore, “Owning a pet provides an amazing array of health benefits.” Indeed, numerous studies have shown that petting an animal can lower blood pressure and heart rate, soothe PTSD, decrease stress hormones and boost serotonin. Simply put, petting animals is not only good for people, it feels good, too.

“Love can come in small packages,” says Liz Warner, a retired teacher in Richmond, Virginia, who adopted Laverne and Shirley, two Peruvian guinea pigs, to keep her company during the isolation of the pandemic. “I enjoy brushing their long coats and giving them their necessary haircuts. When I hold them, they kind of purr. It’s comforting.”

Cobin agrees that pets provide comfort and add joy to the home. “Bunnies do this thing called a binky. My most recent rabbit, Vivian Bucket, would just be hopping around and then she would dart, jump up and twist in the air. It’s what rabbits do when they are happy and playful, and it’s adorable.”

H

amsters on a wheel, chinchillas in a dust bath, rabbits munching hay, and little squealing guinea pigs make life delightful. These tiny exotic animals, dubbed “pocket pets”, have wiggled their way into the hearts of millions. Each of these precious animals requires specific diets, housing and veterinary care. Pocket pets are often an impulse purchase, so researching their needs before bringing them home is a must. Also finding a specially trained veterinarian and getting established with that veterinarian is a must. When pocket pets get sick, they quickly become an emergency. Having an established relationship with a doctor will make life easier.

An overwhelming cause of emergency illness is dental disease because these herbivorous creatures have continually growing teeth. Inappropriate diet, lack of chew toys, or malocclusion leads to disastrous dental disease and possible death. Sharp points can form on the teeth, and those points lacerate the tongue and cheeks.

Soon, the pet stops eating and the gastrointestinal system slows to a halt. Bloat, pain and death can be a sequelae if intervention is not immediate.

Dr. Erin Holder is owner of FloridaWild Veterinary Hospital, located at 115 E. Euclid Ave., in DeLand. She is a member of the Association of Avian Veterinarians, the American Veterinary Medical Association, the Florida Veterinary Medical Association and the American Holistic Veterinary Medical Association. She is also an adjunct professor at the University of Florida College of Veterinary Medicine in the Zoo and Wildlife Department. FloridaWild offers an integrative approach to veterinary medicine, combining both Eastern and Western medicine. For more information, call 386-734-9899 or visit FloridaWild VetHospital.com. See ad, page 31.

oleg kozlov/AdobeStock.com

Julie Peterson writes about health and wellness from rural Wisconsin. Reach out at JuliePeterson2222@gmail.com.

Help your pocket pet stay healthy! Research what it takes and find a veterinarian that cares for them. Get dental and physical examinations minimally every six months, so you provide them with the best possible life and enjoy these comical creatures longer.

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oleg kozlov/AdobeStock.com

by Erin Holder

Covering New Ground with Native Plants

Photo: Katie Tripp

by Katie Tripp

I

Clockwise from top left: Frogfruit; Sunshine Mimosa; Twinflower; Creeping Sage; Frogfruit and Mimosa

f every homeowner in the U.S. replaced one half of their lawn with native plants, we could create more habitat area for birds, pollinators, and other wildlife than exists in all the National Parks within the lower 48 states. This is the concept behind Homegrown National Park, an initiative launched by Dr. Doug Tallamy of the University of Delaware. We can and should restore biodiversity one yard at a time because we need highly productive ecosystems to survive. According to Tallamy, “Our National Parks, no matter how grand in scale are too small and separated from one another to preserve species to the levels needed.” He encourages us to extend national parks to our yards and communities by restoring habitat in the areas where we live, work, and play.

Tallamy says, “In the past, we have asked one thing of our gardens: that they be pretty.” This way of thinking resulted in vast monocultures of grass accompanied by excessive use of herbicides, pesticides, fertilizer, and water. In reality, our landscapes need to “support life, sequester carbon, feed pollinators and manage water.” The program’s goal is the creation of 20 million acres of native plantings in the U.S., which is equivalent to removing 1/2 of the green lawns on private property in this country.

A simple way to begin transitioning a lawn space is to introduce native ground covers. There are several beautiful options that will work well in our area of Florida. First, stop treating the lawn with pesticides, herbicides, and fertilizers and scale back irrigation. Next, identify an area of lawn and remove a few square feet of grass. In its place, plant one or more plugs or pots of native groundcover. When ready, repeat the process in another area of lawn. Each week, remove a larger ring of grass from around the newly planted areas. Move at a pace that fits your schedule and budget. Some native groundcovers can be mowed or trimmed,

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and others remain at a perfect height without requiring such maintenance. Over time, the yard will transition from an area demanding expensive and time-consuming management to a native habitat that attracts butterflies, native bees, and birds, while requiring little to no water use, no fertilization, no pesticide or herbicide application, and trimming only every few months, all while maintaining aesthetic similarity to a conventional lawn.

Frogfruit (Phyla nodiflora) is an evergreen ground cover appropriate for areas receiving full sun to part shade. It can be used beachside in areas that receive some salt wind, but not direct salt spray. Its small white and purple flowers provide many species of butterflies with nectar and the plant is the larval host for the common buckeye, phaon crescent, and white peacock butterflies.

Twinflower (Dyschoriste humistrata) is another evergreen groundcover. It forms mats of bright green leaves with small purple flowers and is best in areas of the landscape that receive some shade for a few hours of the day. It too is a host for the common buckeye butterfly, and a nectar source for bees and butterflies. I like to mix twinflower with sunshine mimosa (Mimosa strigillosa), a groundcover with feathery green foliage and bright pink flowers that reach up from the ground like lollipops. Bees love the flowers of sunshine mimosa. I try to mix this particular groundcover with others because its foliage regresses during the colder months and it also forms thick runners that can be a tripping hazard if left exposed. For shady garden areas, try creeping sage (Salvia misella) with its fragrant foliage and delicate purple flowers that provide nectar for pollinators. It is also the larval host of the fulvous hairstreak butterfly. In colder parts of its range, creeping sage may defoliate in winter, remaining evergreen in warmer areas. Sea purslane (Sesuvium portulacastrum) is a good choice for estuarine or oceanfront locations because it is tolerant of salt wind and spray, and even regular tidal inundation. To increase diversity, color, and dimension, intersperse a few native perennials or reseeding annuals in the newly planted areas, such as rain lily, Carolina petunia, and spiderwort. These plants will also provide additional nectar sources for pollinators.

Once you’ve transformed half your lawn into a habitat for wildlife, simply by trading conventional grass for these native groundcovers, be sure to register your site on homegrownnationalpark.com to become part of the movement to transform 20 million acres of our yards into essential habitat to support biodiversity and ecological function. Planting native groundcovers is a simple, meaningful change that will have a significantly positive ecological benefit while also bringing us the joy of seeing colorful butterflies and bees in our home landscapes.

Katie Tripp, Ph.D., is the owner of Natural Beauty Native Florida Landscapes, LLC. She created her business to educate Floridians about the importance of utilizing native plants and to help residents create wildlife habitat. Tripp is an active member of the Pawpaw chapter of the Florida Native Plant Society and a member of the Florida Association of Native Nurseries.

Connect with her at 727-504-4740 or NaturalBeautyFlorida@gmail. com. See ad, page 21.

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eco tip

Shoes Off!

Keep Germs Outside It may take some getting used to, and some friends may think it odd, but banning shoes in the house is a good idea. Research has shown that when we’re out and about, our shoes come into direct contact with a variety of microbes, including viruses and bacteria. If we walk around our homes in these same shoes without disinfecting them first, we can track in some of those germs and spread them throughout our living spaces.

Pollen and mold can also come into the house on shoes. Upping the gross factor, think about picking up fecal matter left by pets on lawns, driveways and sidewalks, as well as the human kind from public restroom floors.

Keeping the indoor sanctuary as clean as possible should be job number one, especially if one or more people in the house are allergy sufferers, immunocompromised individuals or small children that play on the floor and regularly stick things into their mouths.

Organisms survive longer in carpets, which are harder to clean and disinfect than hard floors, but the easiest solution is to leave shoes by the front door. Setting up a seat and shoe storage area at the entrance makes the transition much easier.

Designate one or two pairs as

indoor shoes—they could be slippers or comfy loafers that never go outdoors. Socks or good-oldfashioned bare feet are also options.

Some people swear by antimicrobial doormats, wiping their feet two or more times on the treated mat before crossing the threshold.

Periodically cleaning shoes is a good idea, too. The first step is to check the shoe manufacturer’s instructions. Some shoes, like canvas sneakers, can be placed in the washing machine and air dried. Most rubber or leather soles can be scrubbed with soapy water using an old toothbrush or a washcloth. Avoid detergents or cleaners with bleach unless the shoes are white. Thoroughly rinse off the soap to avoid making the shoes slippery.

Asking guests to remove their shoes before entering the abode may feel awkward. Be kind and gentle when making the request, explaining that it will help preserve the family’s health. And if they seem uncomfortable, be flexible. When hosting a gathering, it may be wise to give invitees advance warning of the no-shoe preference so that they can bring slippers or socks. A proactive host might even have fresh socks or house shoes available for guests.

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calendar of events

FRIDAY, FEBRUARY 19 Yoga Nidra – 7-8pm. Yogic sleep is an immensely powerful meditation. One hour is equal to four hours of deep, restful sleep. Join in at least 15 minutes early. Padma Yoga, 5 Utility Dr, Ste 15, Palm Coast.

386-225-4733. Info: PadmaYogaOnline.com.

TUESDAY, FEBRUARY 2 Rainbow Tuesday – Stock up and save 20% on all regular priced items. Debbie’s Health Foods Port Orange, 3850 S Nova Rd. 386-763-7046; and Debbie’s Health Foods Orange City, 862 Saxon Blvd.

386-775-7002.

SATURDAY, FEBRUARY 20

THURSDAY, FEBRUARY 4 Knee Pain Workshop – 5:30-6:30pm. What is your knee pain stopping you from doing? Learn about treatments for knee pain, good and bad stresses for the knee and injury prevention. Thomas Orthopedic & Sports Physical Therapy, 100 Professional Blvd, Daytona Bch. RSVP: 386-257-2672. Thomas PhysicalTherapy.com.

Transcendental Meditation Introductory Talk by videoconference – 6:30pm. All the info 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.

FRIDAY, FEBRUARY 5 Daytona Flea and Farmers Market – Feb 5-14.

1,000 booths with vendors and crafters. Live plants, farm fresh produce, nuts, and gourmet items. Free parking and free admission. 1425 Tomoka Farms Rd, Daytona Bch. 386-253-3330. DaytonaFlea Market.com.

SATURDAY, FEBRUARY 6 Classic Car Cruise-In – Daytona Flea and Farmers Market – 1425 Tomoka Farms Rd Daytona Beach.

386-253-3330. DaytonaFleaMarket.com.

Talking Stick Circle – 5pm. Join for a Native American gathering to share ancient teachings as channeled from our elders. Follow the tradition of cleansing and synchronize our souls through the sacred practice of drumming. Bring your instruments, family, friends; children welcome. Andrew Jackson Davis Bld, 1112 Stevens St, Cassadaga.

Info: 386-503-4930. Rev.Judi.Weaver@gmail.com.

SUNDAY, FEBRUARY 7 The Energy Body: Exploring and Awakening the Chakras – 3-4:15pm. Two-part workshop with Irene Schrank and Chris Calvelli. First session will focus on the lower three chakras; Muladhara (root), Svadistana (sacral), and Manipura (solar plexus), plus Anahata (heart) chakra. The second session we will concentrate on the Sahasrara (crown), Anja (third eye) and the Vishudda (throat) then return to the heart chakra. $90/per person (both sessions included), Mind Body and Beyond Center, 14215 Spartina Ct, Ste 300, Jacksonville. Info/register: 904-992-9930.

FRIDAY, FEBRUARY 12 Yoga Nidra – 7-8pm. Yogic sleep is an immensely powerful meditation. One hour is equal to 4 hours of deep, restful sleep. Join in at least 15 minutes early.

Padma Yoga, 5 Utility Dr, Ste 15, Palm Coast. 386225-4733. Info: PadmaYogaOnline.com.

SATURDAY, FEBRUARY 13 Heart of Spirit Gala Day – 10am-4pm. Mini readings, mini seminars, 50/50 raffle, vendors, jewelry, crystals, food, crafts and more. Cassadaga Spiritualist Camp, 1112 Stevens St, Cassadaga.

Transcendental Meditation Introductory Talk– 1pm. All the info you need to make an informed decision about learning this highly effective technique for reducing stress and improving health. 530 Beachview Drive. Postell Market, Casino Bldg.

Room 112. St. Simons Island, GA, Free. Register 904-375-9517 or Jacksonville@TM.org.

TUESDAY, FEBRUARY 16 Rotator Cuff Workshop – 5:30-6:30pm. What is your shoulder pain stopping you from doing?

Learn about treatments for shoulder pain, good and bad stresses for the shoulder and injury prevention.

Thomas Orthopedic & Sports Physical Therapy, 100 Professional Blvd, Daytona Bch. RSVP: 386-2572672. ThomasPhysicalTherapy.com.

THURSDAY, FEBRUARY 18 Transcendental Meditation Introductory Talk by videoconference – 12noon. All the info 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.

Mediumship and Messages – 9am. Rev. Judi Weaver, spiritual intuitive channel, will provide information and guidance about physical and spiritual development of Mediumship. Judi will demonstrate by altering her state of consciousness into a higher vibration so that each participant can receive an inspirational guidance message from a Universal Light Being: God source, Arch Angel, master, spirit guide or a loved one. $25. Holistic House of Holly Hill, 1126 Riverside Dr. Info: 386-503-4930.

Rev.Judi.Weaver@gmail.com.

plan ahead THURSDAY, MARCH 4 Transcendental Meditation Introductory Talk by videoconference – 6:30pm. All the info 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.

SATURDAY, MARCH 6 Talking Stick Circle – 5pm. Join for a Native American gathering to share ancient teachings as channeled from our elders. Follow the tradition of cleansing and synchronize our souls through the sacred practice of drumming. Bring your instruments, family, friends; children welcome. Andrew Jackson Davis Bld, 1112 Stevens St, Cassadaga.

Info: 386-503-4930. Rev.Judi.Weaver@gmail.com.

SATURDAY, MARCH 7 Live Channeling Circle – 5pm. Also Mar 14. Join Rev. Judi Weaver to discuss what is transpiring in the Universe and how the energies are affecting each of you. She will then elevate her consciousness to provide trance Channel messages and guidance from Universal Light Beings for the betterment of mankind and your own personal development.

Questions are encouraged. $25. Holistic House of Holly Hill, 1126 Riverside Dr. Info: 386-503-4930.

Rev.Judi.Weaver@gmail.com.

Live Channeling Circle – 5pm. Also Feb 14, 21 & 28. Join Rev. Judi Weaver to discuss what is transpiring in the Universe and how the energies are affecting each of you. She will then elevate her consciousness to provide trance Channel messages and guidance from Universal Light Beings for the betterment of mankind and your own personal development. Questions are encouraged. $25. Holistic House of Holly Hill, 1126 Riverside Dr. Info: 386503-4930. Rev.Judi.Weaver@gmail.com.

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ongoing events

wednesday Yin Yoga – 9-10:30am. Begin your Sunday with this gentle yin class. Energetic, yet calming. All levels.

BOGO: new students pay for first class; attend your second class free. Limited six per live class; preregistration required. Also Livestream Padma Yoga, 5 Utility Dr, Ste 15, Palm Coast. 386-225-4733.

sunday Yin Yoga – 9-10:30am. Begin your Sunday with this gentle yin class. Energetic, yet calming. All levels.

BOGO: new students pay for first class; attend your second class free. Limited six per live class; preregistration required. Also Livestream Padma Yoga, 5 Utility Dr, Ste 15, Palm Coast. 386-225-4733.

Book Study Group – 10-11:30am. Led by Rev. Nancy Saputro. Unity Community Church, 1001 S Ridgewood Ave, Edgewater. Info: 386-481-0890.

Kundalini Yoga Class – 5-6:30pm. Pranayama, movement, mantras, meditation. Balance and strengthen glandular, nervous and muscular systems; expand lung capacity, purify blood, balance body, mind and soul. Padma Yoga, 5 Utility Dr, Ste 15, Palm Coast. PadmaYogaOnline.com.

Farmers’ Market and More – 9am-5pm. Shop rain or shine for farm fresh produce, plants, trees flowers, herbs and spices, gourmet coffee and teas, honey, jams, salsas and more. Daytona Flea Market, 1425 Tomoka Farms Rd, Daytona Bch. Cassadaga Spiritualist Lyceum – 9:30-10:15am.

Learn more about the science, philosophy and religion of spiritualism at Lyceum (Adult Sunday School). A different teacher each week instructs on the truths of spiritualism and other related subjects.

Free. Andrew Jackson Davis (Bookstore) Building, 1112 Stevens St, Cassadaga. Info: 386-228-2880.

Cassadaga Sunday Church Service – 10:3011:45am. Following the church service, a free All-Message Service from noon-1pm. Andrew Jackson Davis (Bookstore) Building, 1112 Stevens St, Cassadaga. Info: 386-228-2880.

Unity Community Church – 11am. Join for a weekly spiritual celebration. 1001 S Ridgewood Ave (US 1), Edgewater. 386-481-0890.

Discovery (Kripalu Tradition) – 11am-12:30pm.

Connect breath with movement allowing you to be centered in the present moment. Move gracefully through postures and connected movements. Feel energized and relaxed. All levels. BOGO: new students pay for first-class; second class free. Limited six per live class; preregistration required. Also Livestream Padma Yoga, 5 Utility Dr, Ste 15, Palm Coast. 386-225-4733.

Senior Discount Day – Noon-6pm. Seniors save 10% off all regularly priced items. Two locations: Debbie’s Health Foods, 862 Saxon Blvd, Orange City. 386-775-7002; and 3850 S Nova Rd, Port Orange. 386-763-7046.

Live Channeling Circle – 5pm. Join Rev. Judi Weaver to discuss what is transpiring in the Universe and how the energies are affecting each of you.

She will then elevate her consciousness to provide trance Channel messages and guidance from Universal Light Beings for the betterment of mankind and your own personal development. Questions are encouraged. $25. Holistic House of Holly Hill, 1126 Riverside Dr. Info: 386-503-4930. Rev.Judi.

Weaver@gmail.com.

monday Psychic/Aura Readings and Guided Mediations – 10am-4pm. With Mistia. Schedule by appointment or walk-ins welcome. Mystical Expressions, 1014 Reed Canal Rd, S Daytona. 386-274-0038.

Facebook: MysticalExpressionsLLC. Monday Madness – 8am-6pm. 1st Mon. Save 25% on supplements and food items. Family Nutrition at Healing Zone, 515 Canal St, New Smyrna Bch. 386-402-7825.

Hatha Movement – 9:30-11am. Challenge yourself with this upbeat, fun and energizing class. BOGO: new students pay for first class; attend your second class free. Limited six per live class; preregistration required. Also Livestream Padma Yoga, 5 Utility Dr, Ste 15, Palm Coast. 386-225-4733.

LVCY Chair Yoga – 11-12:30am. Learn how to make your chair your best friend. BOGO: new students pay for first class; attend your second class free. Limited six per live class; preregistration required. Also Livestream Padma Yoga, 5 Utility Dr, Ste 15, Palm Coast. 386-225-4733.

Shimmy Chic – 7-8pm. Shimmy into shape with this fun dance class. Padma Yoga, 5 Utility Dr, Ste 15, Palm Coast. 386-225-4733. Info: PadmaYogaOnline.com.

tuesday Gentle Hatha Yoga – 9am. $12. All levels. Mind Body Soul, 821 Canal St, New Smyrna Bch. 386-410-2175.

Slow Vin – 9:30-11am. Linking posture to posture with pausing to feel the energy allowing the body to speak to its needs. Limited six per live class; preregistration required. Also Livestream Padma Yoga, 5 Utility Dr, Ste 15, Palm Coast. 386-225-4733.

Psychic/Aura Readings and Guided Meditations – 10am-4pm. With Mistia. Schedule by appointment or walk-ins welcome. Mystical Expressions, 1014 Reed Canal Rd, S Daytona. 386-274-0038.

Facebook: MysticalExpressionsLLC. Tai Chi – 10-10:45am. With Lee Walker Shi Fu. $10/drop-in or $40/monthly unlimited. Silva Dance Studio, 2355 S Ridgewood Ave, S Daytona.

386-405-4489.

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Volusia / Flagler

VoFLNatural.com

Meet Up Group – 6-8pm. 3rd Wed. Wanted likeminded people for open discussion and questions.

Love donation. Mystical Expressions, 1014 Reed Canal Rd, S Daytona. RSVPs appreciated: 386274-0038. Facebook: @MysticalExpressionsLLC. Cassadaga Message Service – 7-9pm. Mediums give Spirit Greetings. $5 donation. Andrew Jackson Davis (Bookstore) Building, 1112 Stevens St, Cassadaga. Info: 386-228-2880.

thursday Senior Discount Day – 9am-7pm. Seniors save 10% off all regularly priced items. Two locations: Debbie’s Health Foods, 862 Saxon Blvd, Orange City. 386-7757002; & 3850 S Nova Rd, Port Orange. 386-763-7046.

Hatha Flow – 9:30-11am. BOGO: new students pay for first-class; attend your second class free.

Limited six per live class; preregistration required.

Also Livestream Padma Yoga, 5 Utility Dr, Ste 15, Palm Coast. 386-225-4733.

Cassadaga Healing Meditation Circle – 11amnoon. Join in circle to send healing energy to those on our healing lists and the planet. Andrew Jackson Davis (Bookstore) Building, 1112 Stevens St, Cassadaga. Info: 386-228-2880.

friday Compost and Honey Special – All day. Compost $5/bag and 10% off local honey. 142 W Int’l Speedway Blvd, Daytona Bch. 386-341-5068.

NaturalConceptsRevisited.com.

Readings – Psychic, medium, psychometry (reading of objects). Mystical Expressions, 1014 Reed Canal Rd, S Daytona. 386-274-0038. Facebook: MysticalExpressionsLLC. Farmers’ Market and More – 9am-5pm. Shop rain or shine for farm fresh produce, plants, trees flowers, herbs and spices, gourmet coffee and teas, honey, jams, salsas and more. Daytona Flea Market, 1425 Tomoka Farms Rd, Daytona Bch. Come Feel the Spirit –7-9pm. 1st Fri. Old fashioned Spiritualist Message Service presented by Rev. Dr. Louis Gates. $5 donation. Andrew Jackson Davis (Bookstore) Building, 1112 Stevens St, Cassadaga. Info: 386-228-2880.

saturday Discovery (Kripalu Tradition) – 9-10:30am.

Connect breath with movement allowing you to be centered in the present moment. Move gracefully through postures and connected movements. Feel energized and relaxed. All levels. BOGO: new students pay for first-class; second class free. Limited six per live class; preregistration required. Also Livestream Padma Yoga, 5 Utility Dr, Ste 15, Palm Coast. 386-225-4733.

Cassadaga Encounter the Spirits Night Tour – 7:30-9:30pm. Bring digital camera for pictures of spirit orbs during tour. $25/adult, $15/children 7-12.

Bring exact change cash after store hours, or pay ahead with credit card at Cassadaga.org. Andrew Jackson Davis (Bookstore) Building, 1112 Stevens St., Cassadaga. Info: 386-228-2880.

Classic Car Cruise-In – 9am-1pm. 1st Sat. The market welcomes more than 300 classic and collector cars. Enjoy the music of DJ Frank in the west parking lot during the Cruise-In. It’s free to show your car and free to browse rows of classic automobiles. Daytona Flea & Farmers Market, 1425 Tomoka Farms Rd. 386-253-3330. DaytonaFleaMarket.com.

Farmers’ Market and More – 9am-5pm. Shop rain or shine for farm fresh produce, plants, trees flowers, herbs and spices gourmet coffee and teas, honey, jams, salsas and more. Daytona Flea Market, 1425 Tomoka Farms Rd, Daytona Bch. Psychic/Aura Readings and Guided Meditations – 10am-4pm. With Mistia. Schedule by appointment or walk-ins welcome. Mystical Expressions, 1014 Reed Canal Rd, S Daytona. 386-274-0038.

Facebook: MysticalExpressionsLLC.

MARCH

Coming Next Month

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Tea Charm Readings, Butterfly Readings, Meet Your Power Animal Sessions – Noon-4pm. By appointment. Spice of Life Herbs, 214 W Beresford Ave, DeLand. 386-734-0035.

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community resource guide ACUPUNCTURE PHYSICIANS ACUPUNCTURE & PAIN MANAGEMENT CENTER

You Chang Hu, DOM, AP Kunning Li, DOM, AP • 2135 S Ridgewood Ave, Daytona Beach 386-760-2112 • 50 Leanni Way, Palm Coast 386-445-0098 AcupuncturePainMgmt.com Dr. Hu and Dr. Li are graduates of Traditional Chinese Medical Universities in China.

They have practiced acupuncture and Chinese medicine for a combined 45+ years.

See ad, page 19.

ACUPUNCTURE & SKIN CARE CLINIC

Lorenzo Phan, DOM, AP 725 W Granada Blvd Ste. 15, Ormond Beach 386-615-1203 • AcuBeautyTherapy.com Dr. Phan has great success in promoting fertility with acupuncture and herbal supplements. Nonsurgical modalities for natural pain relief include acupuncture, trigger point therapy, Chinese herbal remedies, cupping, neuromuscular therapy, and cold laser for neck injuries, chronic lower back pain, sciatica, hip/knee arthritis and migraines and more.

MM20928. See ad, page 13.

RP ACUPUNCTURE

Rosa Panos, AP, DOM, PT AP3945 397 Palm Coast Parkway SW #5 386-283-4655 • RPAcupunctureFL.com 28 years of medical experience combining Eastern & Western medicine. Acupuncture Physician, Physical Therapist and Diplomate of Oriental Medicine. Studies include China Medical University, Ta i w a n . I n t e g r a t i v e p a i n management, Acupuncture, Chinese Herbal Medicine, Acupoint Injections and Zyto Elite Scanning. See ad, page 27.

ANGEL LIFE COACH PATRICIA ALTON

Angel Therapy Practitioner® Spiritual Life Coach 386-873-2517 Angel-Pathways.com Channeled angel messages to heal and transform relationships, life purpose and health. Angelic mediumship, past life regressions, wise women gatherings, ordained minister. House blessings. Gift certificates available.

BOOKS • CREATIVE ARTS • GIFTS & MORE CASSADAGA BOOKSTORE 1112 Stevens St, Cassadaga 386-228-2880 Cassadaga.org

Open Monday-Saturday, 10am6pm and Sunday, 11:30am-5pm.

We’re so much more than a bookstore with: books, CDs, DVDs, rocks, crystals, gems, jewelry, figurines, lamps, oils/ aromatherapy, incense, sage and Native American items. Personal readings, historical tours, Saturday night orb tours and gift certificates.

See ad, page 21.

MYSTICAL EXPRESSIONS OF PARADISE, LLC

1014 Reed Canal Rd, S Daytona 386-274-0038 MysticalExpressionsOfParadise.com Facebook: @MysticalExpressionsLLC YouTube: @MysticalExpressionsLLC Open Mon-Wed & Fri-Sat 10am4pm; Closed Thu & Sun. Appts. available. A unique experience of natural stones and crystals, organites, pendulums, runes, jewelry, sages, incense, candles, books, tapestries, tarot cards, singing bowls & unique items.

Services Include: Readings, Healings, Meditations, Painting & other events. Appointments appreciated.

Walk-ins welcomed. For schedules/times, see: Instore, Instagram or Facebook.

CAFÉ – JUICE BAR SUPERFOODS CAFÉ & JUICE BAR 515 Canal St, New Smyrna Beach 386-402-7825 TheFamilyNutritionStore.com

Daily lunch specials include vegan and gluten-free soups made daily from all organic ingredients. Coldpress juices, 3-, 5- and 10-day cleanse. Doctor-formulated protein smoothies, and create-your-own smoothies with a variety of fruit bases and supplements. Call for daily specials. Café Hours M-F 8am-4pm Sat 8-5; Soup 11am-3pm M-Sat. Two daily soups–one vegan, always gluten-free. See ad, page 8.

CBD PRODUCTS YOUR CBD STORE

• 117 W Howry Ave, DeLand • 386-627-6715 DeLandFL.CBDrx4u.com • 160 Cypress Point Pkwy, Ste A105 Palm Coast • 386-627-5271 PalmCoast.CBDrx4u.com Offering Certified Organic CBD products exclusive to Your CBD stores. Products are formulated using other cannabinoids and t e r p e n e s , c r e a tin g u n iq u e synergies that increase efficacy, target specific ailments and increase the binding of CBD. Stop in and try a free sample. See ad, page 19.

CHIROPRACTIC BE WELL CHIROPRACTIC

@Healing Zone 515 Canal St, New Smyrna Beach 386-402-8997 • BeWellNSB.Com Drs. Wendy and Christian Edwards are dedicated to providing holistic patient-centered care. In addition to chiropractic, they offer Class IV laser, Frequency Specific Microcurrent, functional medicine, pregnancy care and pediatrics.

Through specific testing they locate imbalances and recommend natural approaches. See ad, page 8.

COLON HYDROTHERAPY BEACHSIDE COLONICS

Lidia Nash 18 Bovard Ave Ste A, Ormond Beach 1655 Restarrick Ave, South Daytona 386-760-0035 Lidia@BeachsideColonics.com Gentle rinsing of the colon removes toxic waste that can contribute to pain, inflammation and disease. Relaxing and effective. Lidia also offers ionic foot cleanse, infrared detox wraps and healthy food preparation classes. MA46199.

DENTIST HOLISTIC DENTAL HEALTH CARE

George W Edwards, DMD David W Edwards, DMD 541 N Palmetto Ave, Sanford 407-322-6143 • HolisticDentalHealth.com Holistic dentistry focuses on whole-body wellness that starts with the mouth. We are dentists who perform dentistry that is good for the body, as well as the teeth and gums.

See ad, page 18.

February 2021

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HEALTH FOODS DEBBIE’S HEALTH FOODS

• 862 Saxon Blvd, Orange City 386-775-7002 • 3850 S Nova Rd, Port Orange 386-763-7046 DebbiesHealthFoods.com High quality supplements, CBD, grocery items, organic produce, special needs diets. Area’s most knowledgeable and friendly advice for over 30 years. See ads, page 2 and back cover.

FAMILY NUTRITION/HEALING ZONE

515 Canal St, New Smyrna Beach 386-402-7825 TheFamilyNutritionStore.com

Organic produce, natural foods, healthy snacks, personal care, pet products and more. Practitioneronly brands including Standard Process. Save 20% every day. See ad, page 8.

HEALTH FOODS FOR LIFE Bob Lewandowski, LNC 122 E Rich Ave, DeLand 386-734-2343

NATURE’S GARDEN NATURAL HEALTH FOODS 2405 Enterprise Rd, Orange City 386-774-1222

Open MondayFriday, 10am–6pm; Saturday, 10am5pm. Quality vitamins, minerals, herbs, body building and dietary supplements, personal care, children and pet products, essential oils, books and mail-order available. 20% discounts every day.

HERBS – HOLISTIC SPICE OF LIFE HERBS

214 Beresford Ave, DeLand 386-734-0035 SpiceOfLifeHerbs.net Open WednesdaysSaturdays, Noon-4pm.

Herbs by the ounce.

Gaia Bag Monthly Subscription. Teas and accessories. Essential oils and diffusers, gemstones, Incense, oracle and Tarot cards, jewelry, statuary, Reiki sessions and circle. Visit and like SunSpirits Tea Room on Face Book. Shop online www.spiceoflifeherbs.net

INSURANCE

HEATH’S NATURAL FOODS

600 E 3rd Ave, New Smyrna Beach 386-423-5126 HeathsNaturalFoods.com Wide selection of natural supplements and herbs. Bulk herbs and spices, gluten-free products, organic beer/wine, pet products, grass-fed organic meats. Deli/juice bar. Store open 8am-6pm daily. Deli open 8am-5pm daily.

LOVE WHOLE FOODS CAFÉ & MARKET

• 275 Williamson Blvd, Ormond Beach 386-677-5236 • 1633 Taylor Rd, Port Orange 386-767-6543 LoveWholeFoods.com

Cal Seibert, Agent 415 Dunlawton Ave, Ste 108 Port Orange • 386-256-4812

*Each location is independently owned and operated.

Say goodbye to high insurance rates.

Contact us for quotes on auto, home, condo, renters, boat, motorcycle, dwelling and flood insurance. Experience personalized service. SR22 and FR44 policies available.

IV THERAPY LIFE IS KETAFUL

William L Self, DNP 495 S Nova Rd, Ste 101-A, Ormond Beach 851 Dunlawton Ave, Port Orange 386-487-4673 • Ketaful.com Improve mental and physical health with ketamine therapy and IV nutrition. Ketamine helps difficultto-treat depression, PTSD, CRPS and migraines. IV nutrition formulas target specific nutritional needs.

Open Monday-Friday, 9am-7pm; Saturday, 9am-6pm and Sunday, 11 a m - 5 p m w i t h f r i e n d l y, k n o w l e d g e a b l e s t a ff . G e t involved in your community, shop local and support organics.

Save more with our “Get Healthy, Get Rewarded” program.

Volusia / Flagler

WALK-IN MEDICAL MARIJUANA CLINICS 100 S Spring Garden Ave, DeLand 386-232-5599 2575 W US 92, Daytona Beach 386-222-1667 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 35.

MASSAGE THERAPIST CLAIRE JEFFRIES, LMT

929 N Spring Garden Ave, Ste 163 386-690-4302 • MA 52384 VAGARO.com/ClaireJeffriesLMT Licensed Massage Therapist for 13 years. Certified in Ashiatsu, Deep Tissue, Prenatal, Cupping, Stone Massage and Myofascial Release.

GREAT FLORIDA INSURANCE

Open Monday-Saturday, 10am5pm. Bob has been in business more than 39 years with specialties including: nonallergenic foods, energizing weight reduction, organic skin care, herbs and vitamins. Licensed Nutritional Counselor. #0000177.

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MEDICAL MARIJUANA

VoFLNatural.com

PEST CONTROL NATURAL NATURALLY GREEN PEST SOLUTIONS PO Box 354591, Palm Coast, FL, 32135 386-237-9663 NaturallyGreenPest.com Info@NaturallyGreenPest.com

Offering pest solutions for your home and lawn with a natural focus. Unwanted pests in your home can negatively affect your family’s health and your peace of mind. Eliminate them with a program you can feel good about.

PET SUPPLIES BULL RUN FARM SUPPLY

1020 N US Hwy 1, Ormond Beach 386-672-2735 BullRunFarmSupply.com Full-service pet store. Large selection of holistic treats and certified organic pet products, toys, beds, flea control products and natural flea control for home and yard. Great selection of livestock feed for horses, cattle, poultry and more, also carrying several varieties of hay. See ad, page 29.

PHYSICAL THERAPY THOMAS ORTHOPEDIC & SPORTS PHYSICAL THERAPY 100 Professional Blvd, Daytona Beach 386-257-2672 ThomasPhysicalTherapy.com

We are the movement experts, offering expert care for individuals seeking treatment, knowledge and guidance for a healthier, more active lifestyle. Take an active role in your healing today. Attend a free discovery workshop See ad, page 15.

PSYCHIC CHANNEL REV JUDI WEAVER

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

SOLAR ENERGY SOLAR-FIT

1523 Ridgewood Ave, Holly Hill Volusia • 386-441-2299 Flagler • 386-445-7606 Solar-Fit.com Relax and let the sun do the work for you. Solar-fitting your home or business is a smart, economical and environmentally sound investment. We offer a wide range of options to make your home more energy efficient. We are making America energy-independent one home at a time.

SPAS BEACHFRONT INN & HOLISTIC SPA RETREAT

1104 S Oceanshore Blvd, Flagler Beach 386-439-4944 Connecting you holistically to nature’s bounty of minerals and exquisitely scented plant extracts. Spa services include reflexology, body treatments, wraps, facials, hands & feet.

Massage services include Swedish, deep tissue, Japanese hot stone, couples, Lomi Lomi, Ayurvedic treatments and more. Packages may include spa cuisine lunch and use of our heated mineral pool.

Follow our Facebook page for current events. See ad, page 9.

SPIRITUAL CENTERS UNITY COMMUNITY CHURCH

1001 S Ridgewood Ave, Edgewater 386-481-0890 • UnityCommunityChurch.com Sunday service is at 11am.

Offering prayer services, book study groups, classes, spiritual counseling, weddings, christenings, memorial services, home blessings, home/hospital visitations. See ad, page 9.

SPIRITUAL RESPONSE THERAPY LOURDES ALVARADO

786-261-5936 SpiritualResponseHealing@gmail.com SpiritualResponseHealing.com Clear soul blocks and heal your life with Spiritual Response Therapy (SRT). Have the life you always wanted! I incorporate astrology, reiki, crystals, herbs and other modalities while doing SRT, if applicable and necessary.

Remote phone or online sessions.

STRUCTURAL INTEGRATION LAUREE MORETTO Soft Tissue Specialist 321-271-1678 Flagler & Ormond Bch LaureeMoretto.com

90% of pain is linked to structural misalignment. Your pain is really just a symptom. My work addresses the cause to give you lasting relief. Get your life back now. MA20965.

FLORIDA VETERINARY REHABILITATION

Dr Lisa Mason DVM, CCRT, CVA 441 S Woodland Blvd, DeLand 386-337-7106 • FLVetRehab.com If your pet has difficulty moving, is recovering from surgery or has suffered an injury, we can help by providing a customized treatment plan, including home exercise program, to restore your pet to full function.

Treatments offered include laser, shockwave, acupuncture, chiropractic, aqua therapy and more.

GENTLE PET PASSINGS

Dr Gayle Burrell Volusia / Flagler 386-279-8525 • GentlePetPassings.com Saying goodbye to your beloved friend is a loving, but difficult decision. Spend those final precious moments with your pet in the comfort of their home surrounded by all that they love.

See ad, page 28.

WELLNESS AMETHYST WELLNESS

Amy Coopersmith, ARNP 50 Cypress Point Pkwy, B-1 Palm Coast 386-283-4180 • AmethystWellness.com Preventative healthcare, medically supervised weight loss, IV nutrition, hormone optimization and sexual health treatments for men and women, body contouring, aesthetic treatments, laser hair removal, weight loss and more. See ad, page 20.

YOGA PADMA YOGA

VETERINARIAN FLORIDAWILD VETERINARY HOSPITAL

115 E Euclid Ave, DeLand 386-734-9899 • FloridaWildVetHospital.com FloridaWild provides compassionate and outstanding care for dogs, cats, birds and exotics. We are an integrative veterinary practice that offers acupuncture, ozone therapy and Traditional Chinese Medicine.

See ad, page 31.

Micki Higgins, E-RYT 500 YACEP 5 Utility Dr, Ste 15, Palm Coast 386-225-4733 • PadmaYogaOnline.com Evening Classes. Experience improvement in flexibility and strength in your body and a calming of the mind and spirit reducing stress and anxiety in your daily life. Yoga for all body types and all ages. We are the only yoga studio in Palm Coast that is not hot.

See website for schedule. See ad, page 21.

February 2021

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