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Natural Awakenings is your monthly guide to a healthier, more balanced life. In each issue readers find helpful, cutting-edge information on natural health, nutrition, fitness, personal growth, sustainable living, creative expression, and the products and services that support a healthy, Earth-friendly lifestyle.
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1 3 consciouseating 1 6 activeliving 1 8 healingways
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10 PREVENTING,
REVERSING AND MANAGING DIABETES NATURALLY
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by Linda Sechrist
13 NOT YOUR
GRANDMA’S STUFFING
Healthy Twists on Old Favorites by Judith Fertig
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22 greenliving 24 wisewords 25 calendar 28 naturaldirectory
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Four Ways to Flex Our Muscles by Marlaina Donato
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localbriefs News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.
Celebrate 10 Years of Luminaria on Nov. 10, 11 at Hemisfair
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uminaria, San Antonio’s annual contemporary arts festival, will transform the Hemisfair urban district into a playground for both artists and art lovers on Nov. 10. Participants will enjoy a weekend of workshops, dancing, visual art, literary readings and performances that range from stand up comedy to musical acts. The after-dark festival begins on Friday, Nov. 10, from 7 p.m. to 12 a.m. with free musical performances, art sessions and dance performances. The celebration continues the next day with free CD sales and signing sessions, literary readings, the Art-Sci Symposium and artist workshops. Ticketed events include artist brunches, a closing party and exclusive VIP experiences. Luminaria is an independent non-profit organization. Since its inception in 2008, the festival has grown to become a creative incubator for cutting-edge artistic endeavors, and it highlights San Antonio as a city of the arts. Luminaria will take place within the Hemisfair district, 434 S. Alamo St. For more information, including a detailed schedule, visit www.luminariasa.org.
Annual AccessAbility Festival on Nov. 18 Focuses on Overcoming Obstacles
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isABILITYsa invites you to attend the 11th Annual AccessAbility Fest on Nov. 18. The event is a gateway to resources, information and opportunities for individuals overcoming barriers to independence due to physical, cognitive, sensory and mental health challenges. This free, family-friendly festival features games and activities, health screenings, food concessions, live entertainment and demonstrations. Also, don’t miss the Autism Uncovered Guinness Book of World Records attempt to create the world’s largest blanket fort. AccessAbility Fest is a collaborative effort between Texas Public Radio and disABILITYsa.org to bring resources and recreation to individuals with disabilities and their families. It is planned and implemented by a team of volunteers who represent a broad variety of non-profit and for-profit organizations serving individuals with disabilities in our community. The festival takes place from 10 a.m. to 2 p.m. at Toyota Field (Morgan’s Wonderland Campus), 5106 David Edwards Dr. For more information, visit www.accessabilityfest.com.
Kick Off the Holiday Season in Boerne at Dickens on Main, Nov. 24, 25
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oerne’s premiere holiday event will once again transform the community’s Hill Country Mile into a vintage winter wonderland on Thanksgiving weekend. Attendees will be whisked into the holiday spirit with two days of joyful festivities including family-friendly activities, live performances, food vendors and inviting local shops. Create lasting family memories and traditions by attending the glittering tree lighting ceremony, taking a horse drawn carriage ride, playing in the snow on Main Street, or watching one of the many evening performances and ice sculpting sessions. Free activities include musical concerts, live theatrical performances, kid crafts, a green screen photo opportunity, a 60-foot ice slide and more. Ticketed opportunities include food trucks, food booths, merchandise vendors, a petting zoo, pony rides, carriage rides and photos with Santa. The holiday event takes place Nov. 24 and 25 along Boerne’s historic Main Street (Blanco Road to River Road). For more information, visit www.boernedickensonmain. com.
Downtown San Antonio Sparkles for the Annual Ford Holiday River Parade on Nov. 24
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he holidays are right around the corner, and few things welcome the holiday season better than the annual Ford Holiday River Parade, which takes place on Nov. 24. This year the parade along the San Antonio River Walk celebrates “Christmas at the Movies” with floats decorated to depict holiday movie classics. Parade-goers can expect more than 80,000 lights decorating the floats and the River Walk area. Gates open at 5 p.m. on Nov. 24. Enjoy holiday music at the Arneson River Theatre (for ticket holders in that area) from 6-7 p.m. and pre-parade carolers on four downtown bridges. The parade and River Walk Lighting Ceremony begin at 7 p.m. and will be televised live on CW35 in the greater San Antonio viewing area.
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For more information about the 2017 downtown holiday river parade, visit www.thesanantonioriverwalk.com.
Santa Suits Galore at Annual Santa Antonio 5K on Nov. 26
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on a Santa suit to help raise funds for cancer research during the annual Santa Antonio 5K Run/Walk on Nov. 26. Proceeds from the event will benefit cancer research at the University of Texas MD Anderson Cancer Center. The “original” Santa Antonio holiday race gives participants the opportunity to dash to the finish line wearing a Santa suit. The first 1,500 registered participants are guaranteed a bright red suit. The event includes a Kids Elf Dash, 5K and 1-miler, and a post-race concert.
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The holiday event begins at 8:30 a.m. on Sunday, Nov. 26, at Sunset Station, 1174 E. Commerce St. For more information, visit www.bishfoundation.net. NaturalAwakeningsSA.com
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igella sativa oil (NSO), commonly called black cumin, is used to treat a variety of inflammatory conditions. Researchers from University College London, in the UK, and King Abdulaziz University, in Saudi Arabia, studied the impact of this oil on patients with asthma. Scientists divided 80 asthmatics into two groups of 40. One group was treated with 500 milligrams of NSO twice a day for four weeks. The other was given a placebo. The researchers used an asthma control score to measure improvement, along with pulmonary function testing and the level of blood eosinophils, disease-fighting white blood cells that indicate inflammation and allergic reaction. The researchers found normal eosinophil levels and significant improvement in the average asthma control test score for those in the NSO group, plus improved pulmonary function, compared to the placebo group.
Teetotalers Enjoy Less Heart Disease
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cientists from the Gifu University Graduate School of Medicine, in Japan, examined the impact of a combination of acupuncture and traditional herbal medicine on the rate of delirium in cardiovascular patients admitted into an intensive care unit. Of the 59 patients studied, 29 were treated with conventional care and 30 were given the same care, plus herbal medicine three times a day and acupuncture once a day. In the treatment group, incidental rates of delirium were 6.6 percent, significantly lower than the 37.9 percent rate found in the control group. This group also required fewer sedative drugs traditionally used to combat aggressive behavior in delirious patients.
Black Cumin Oil Helps Control Asthma
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esearchers from the Tokyo Dental College, in Japan, have discovered a link between excessive overtime work and oral health by comparing overtime hours worked per month with the rate of untreated tooth decay. Of 951 financial workers studied, 13 percent of the men with no overtime hours reported tooth decay, while 19 percent of those working up to 45 hours of overtime per month did. This increased to 27 percent for those working 45 to 80 extra hours per month and exceeded 31 percent for those logging more than 80. Workers with the most overtime hours were more likely to list “too busy with work” as their reason for leaving decayed teeth untreated. The results came after adjusting for differences in age, education, smoking, snacking, dental visits and oral hygiene.
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n a meta-analysis of 45 research studies covering thousands of subjects led by Canada’s University of Victoria, in British Columbia, researchers found that former and occasional drinkers have a 45 percent increased risk of heart disease than nondrinkers. This discovery contradicts the widely held belief that occasional alcohol consumption reduces the risk of coronary heart disease.
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Acupuncture and Herbs Ease Delirium in Patients Wolfilser/Shutterstock.com
Overtime Hours Linked to Tooth Decay
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Aerobics Improve Brain Function
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esearchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, have found that aerobic exercise increases overall brain volume and gray matter, and helps improve brain function. Thirty-five adults with mild cognitive impairment were split into an aerobic group and a stretching group. The aerobic group participated in moderate-to-vigorous exercise four times per week for six months, while the others did stretching exercises at the same rate. The researchers used magnetic resolution imaging with each participant at the beginning of the study and after six months to determine potential changes in the brain. They found that both groups showed volume increases in gray matter regions linked to short-term memory, but the aerobic group displayed a larger preservation of overall brain volume. They also had greater improvements in cognitive function.
Cranberry Prebiotic Promotes Gut Health
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esearch from the University of Massachusetts, Amherst, has found that the cell walls of cranberries contain xyloglucan, a complex sugar that feeds the beneficial, naturally occurring bifidobacteria, enhancing the body’s microbiome. “A lot of plant cell walls are indigestible, just like we can’t digest the special sugars found in xyloglucans,” says nutritional microbiologist and researcher David Sela, Ph.D. “But when we eat cranberries, the xyloglucans enter our intestines, where beneficial bacteria can break them down into useful molecules and compounds.” Sela emphasizes the importance of prebiotics. “With probiotics, we are taking extra doses of beneficial bacteria that may or may not help our gut health,” he says. “But with prebiotics, we already know that we have the beneficial guys in our guts, so let’s feed them with more nutrients and things that they like.”
Onions Healthy for Heart and Kidneys
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cientists from the Research Institute for Endocrine Sciences and Shahid Beheshti University of Medical Sciences, both in Tehran, Iran, investigated the impact on leading diseases of regularly eating onion and garlic (both belonging to the genus Allium). Using data from more than 12,000 people for an average of six years, researchers assessed their onion and garlic consumption using a food frequency questionnaire and compared those measurements with blood pressure and incidences of both cardiovascular and chronic kidney disease. The scientists discovered the subjects that ate more onion and garlic regularly had risk reductions of 64 percent in cardiovascular disease, 32 percent in chronic kidney disease and 25 percent in hypertension compared to those that ate less of them. NaturalAwakeningsSA.com
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globalbriefs
Pedestrian Power Smart Street Lights Powered by Footsteps
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onsanto’s toxic Roundup herbicide glyphosate has been found in all 10 California vintages tested, including organic wines. While glyphosate isn’t sprayed directly onto grapes because it would kill the vines, it’s often used to spray the ground in the vineyard to be absorbed via the roots. Sometimes, glyphosate drifts from conventional vineyards into nearby organic and biodynamic vineyards. Other times, the toxin remains in the soil after a conventional farm has been converted to organic; the chemical may persist onsite for more than 20 years. Glyphosate is patented as an antibiotic. Designed to kill bacteria, it harms both soils and human health, and has been cited as a human carcinogen by the World Health Organization.
Landfill Eulogy
Sweden Dumps its Dumps
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andfills generate environmental problems such as the greenhouse gas methane that warms the atmosphere and toxic chemicals from household cleaning products that pollute soil and groundwater. Installations are smelly, noisy and can breed disease-transmitting vermin, as well as harm wildlife. Recycling helps cut the volume of waste, but the bulk of all trash continues to fill these dumps. Sweden produces about the same amount of waste as other European nations, but less than 1 percent of its household refuse ends up in landfills. Thirty-two waste-to-energy (WTE) plants that have been operating across the country for years incinerate more than 2 million tons of trash annually—almost 50 percent of all waste. The country still recycles, but anything else normally ends up in the WTE incinerators, creating steam to generate electricity distributed on the grid. This system heats close to a million homes and powers more than a quarter-million, thus reducing Sweden’s reliance on fossil fuels. Sweden also helps to clean up other countries in the European Union by importing their trash and burning it. Because specific products contain materials that cannot be recycled or incinerated, some landfills are still necessary.
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View an illustrative video at Tinyurl. com/SmartStreetLights.
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For glyphosate-related consumer information, search Actions at MomsAcrossAmerica.com.
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onventional street lights collectively emit more than 100 million tons of carbon dioxide annually. The city of Las Vegas, a leader in municipal sustainability, has contracted with EnGoPlanet, a New York City clean tech startup, to install the world’s first Smart Street Lights powered by pedestrians’ footsteps via kinetic energy pads and solar energy. When someone steps on a kinetic tile, energy is created and goes directly to a battery. Petar Mirovic, CEO of EnGoPlanet, says, “Clean and free energy is all around us. Urban cities have to build the smart infrastructures of tomorrow that will be able to harvest all of that energy. This project is a small but important step in that direction.” Las Vegas Mayor Carolyn G. Goodman says, “Through our LEEDcertified buildings, solar projects, water reclamation, alternative-fueled vehicles and sustainable streetlights, Las Vegas continues to lead the way.” The company also cites Smart Street Light projects in Chicago, Detroit, Auburn Hills (Michigan), Asbury Park (New Jersey) and at stadiums such as the Mercedes-Benz Superdome, in New Orleans.
Glyphosate Toxin Turns Up in Wines
Renewables Hit High Mark in UK
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n a major marker of renewable growth, sources of energy that includes wind, solar, hydro and wood pellet burning briefly generated more electricity—50.7 percent—than coal and gas in Great Britain for the first time on June 7. When nuclear sources are added, the number increased to 72.1 percent. Records for wind power are also being set across Northern Europe.
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Wine Worry
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Why Whales Leap High
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umpback whales are famous for their prodigious leaps from the water. A recent paper published in Marine Mammal Science proposes that breaching the surface and making a big splash serves as an acoustic telegram to communicate with far-off pods. The phenomenon may be compared to a distant drumbeat, which probably carries farther than the whales’ signature songs. Former University of Queensland marine biologist Ailbhe S. Kavanagh, Ph.D., and her colleagues observed 76 humpback groups off the coast of Australia for 200 hours between 2010 and 2011 and found that breaching is much more common when pods are at least 2.5 miles apart, with more local slapping of fins and flukes when fellow whales are nearby.
Window Pain
Birds Die Flying Into Reflective Glass
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ne night earlier this year, nearly 400 birds migrating north from Central and South America died in the midst of a storm from slamming into the 23-story American National Insurance Company skyscraper in Galveston, Texas. Among the victims were Nashville warblers, yellow warblers and ovenbirds. The American Bird Conservancy estimates as many as 1 billion birds die annually from colliding with glass in the U.S. as they see and therefore fly into the reflection of landscapes and the sky or inside vegetation. The exterior of the Galveston building, previously lit by large floodlights, is now illuminated only by green lights on its top level for air travel safety considerations. Other widely available means to protect birds include products to make residential and commercial windows less attractive to them. Specially placed tape or mullions creating stripes or patterns can help birds identify glass and avoid deadly crashes. Awnings, shutters and outside screens can also reduce bird collisions with buildings.
Get Outside
Black Friday Alternative
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his year, all REI outdoor outfitter stores will close on Black Friday and join hundreds of national and local organizations and like-minded brands to ask, “Will You Go Out with Us?” For the third year, the REI #OptOutside initiative will mobilize Americans to firmly establish a new tradition of choosing trails over sales on Black Friday, including camping under the stars instead of camping out at malls. For helpful ideas, visit rei.com/ opt-outside.
Oil Spoil How to Properly Discard Cooking Oil
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oliday meal traditions that kick off with a Thanksgiving turkey and continue through festive meals for New Year’s can produce lots of cooking oil and grease waste. Following proper disposal procedures protects both the environment and home plumbing. The U.S. Environmental Protection Agency reports that vegetable oils and animal fats share common physical properties and create similar environmental effects as petroleum spills, including coating and suffocating animals and plants; polluting food supplies and habitats; fouling shorelines; and clogging water treatment plants. Cooking oil and kitchen grease is the number one cause of stopped-up sewer pipes, according to Earth 911. Grease sticks to the lining of plumbing pipes in small particles, which catch onto each other and accumulate until the growing mass can block and backup sewage lines, leading to a nasty mess and sometimes costly repairs. This potential problem can be avoided simply and easily.
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Humpback Holler
n For small amounts of kitchen grease such as lard, shortening or tallow that inevitably go down the drain, flush with cold water so that it solidifies, making it less likely to stick to pipes. n Freeze small amounts of used cooking fats, oils and grease in a container like a used coffee can with a tight-sealing lid, then place it in the trash. n Larger and unfrozen quantities of used cooking oil may be taken to an area recycling center for proper disposal year-round. No special container is required and the liquid is emptied from the consumer’s container onsite. Don’t combine the contents with anything else, so it can be repurposed by vendors that collect it from the centers.
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Preventing, Reversing and Managing Diabetes Naturally M
ore health practitioners today are recognizing both the mindbody connection, as well as energetic and metaphysical insights into preventing and reversing illnesses. As a result, those facing diabetes and other health challenges are accessing contemporary resources such as Louise L. Hay’s explanation of the emotional roots of disease in You Can Heal Your Life, and the medical science and natural methods explained by health researcher and author Gary Null, Ph.D., in No More Diabetes: A Complete Guide to Preventing, Treating, and Overcoming Diabetes. Applying a “both” rather than an “either” approach illuminates the importance of recognizing the ways our thoughts, emotions and lifestyle choices can impact chronic illness and longterm health.
Two Perspectives
Hay suggests that this metabolic
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disorder may be rooted in a feeling of being deprived of life’s sweetness and longing for what might have been, accompanied by a great need to control deep sorrow. Such chronic unease can show up as Type 1, or insulin-dependent, diabetes; Type 2, or non-insulin-dependent diabetes; latent autoimmune diabetes in adults (LADA), a slowly progressing variation of Type 1; or gestational diabetes, which occurs during pregnancy. Eavesdropping on our repetitive inner mind chatter and observing its impact on outer experiences can reveal faulty thinking that disrupts the mind-body connection. Hay, a firm believer
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by Linda Sechrist
Naturally Control Blood Sugar
Glucose, the human body’s key source of cellular energy, is the end product of the digestive system breaking down carbohydrates, proteins and fats for absorption in the intestines. From there, it passes into the bloodstream. Glucose also supplies energy for the brain. Normal blood glucose levels vary throughout the day. For healthy individuals, a fasting blood sugar level upon awakening is less than 100 milligrams (mg) per deciliter (dl) of blood. Before meals, normal levels are 70 to 99 mg/dl; otherwise, 100 to 125. Consistent readings above 126 indicate that lifestyle changes are needed to avoid eventual progression into full Type 2 diabetes. When there’s an inability to efficiently transport glucose from the blood into cells, cells don’t receive the energy they need to function properly. “Elevated glucose levels contribute to blood vessel damage, high blood pressure and inflammation among other issues. High glucose causes insulin levels to spike in an effort to draw the glucose into cells. This stresses the pancreas and causes a sugar crash, called hypoglycemia, which can lead individuals to make impulsive, poor food choices,” says Marcy Kirshenbaum, a board-certified clinical nutritionist and owner of Enhance Nutrition, in
higher risk for developing Type 2 diabetes. Iankowitz’s effective, patientcentered practice follows a practical, four-month healing plan that includes tracking foods, moods, blood pressure, sleeping habits and exercise, all necessary to manage or reverse Type 2 diabetes.
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in the power of affirmations to send a message to the subconscious mind, recommends them to aid healing. For diabetes, she suggests, “This moment is filled with joy. I now choose to experience the sweetness of today.” Null cites medical evidence that explains how the physical causes of diabetes are related to the pancreatic production of the hormone insulin and the body’s use of it, together with rollercoaster blood sugar levels determined by food selections, stress, sleeplessness, insufficient rest and lack of exercise. His approach for preventing, reversing or managing this debilitating condition is to raise awareness of the physical, behavioral and mental causes that lead to its emergence, and making healthy lifestyle choices that regulate blood sugar levels.
Effective Diet Choices
Nourishing myself is a joyful experience, and I am worth the time spent on my healing. ~Louise L. Hay Northbrook, Illinois. She notes, “Elevated sugar and insulin levels raise triglycerides, a fat that circulates in the blood, and cholesterol, specifically the LDL (low-density lipoprotein) levels. Triglycerides and cholesterol are important measures of heart health. Triglyceride levels of 150 mg/dl in fasting blood is a risk factor for a stroke or heart attack.”
Early Heads-Up
According to the American Diabetes Association, 8.1 million of the 29.1 million individuals diagnosed with diabetes were previously unaware of any early symptoms such as dry mouth, excessive thirst, frequent urination, constant hunger (even after meals), unusual weight gain or loss and lack of energy. “Many individuals only learn of their condition from a doctorordered routine blood test such as the A1C glycated hemoglobin procedure, which reads blood sugar levels over a three-month period,” says Dr. Nancy Iankowitz, a board-certified family nurse practitioner and founding director of Holistic and Integrative Healing, in Holmes, New York. Individuals that consume large amounts of simple carbohydrates and sugars, are overweight or are exceedingly sedentary and eat unhealthy processed foods, have a
Making the highest-impact food choices is critical in the earliest stages of diabetes. That’s why nutritionist and holistic integrative health practitioner Saskia Kleinert, an independent practitioner who also serves as director of the Emeryville Health & Wellness Center, in California, helps patients integrate dietary changes into everyday life. “Patient education includes the necessity of eating low-glycemic index foods and reducing blood glucose levels, while increasing healthy fats with nuts, avocado and olive oil,” says Kleinert. She notes that antioxidant-rich plant foods are another key component of an effective dietary plan for all age groups. The role of exercise is also vital for those needing to reverse pre-diabetes or managing diabetes aided by insulin injections. “Exercise increases the muscle cell’s demand for glucose, moving it out of the blood into muscle cells that use it as fuel, and so lowering insulin levels,” says Jamie Coughlan, a naturopathic doctor who practices in Pleasanton and Pleasant Hill, California. Dr. Angelo Baccellieri, owner of Westchester Wellness Medicine, in Harrison, New York, introduces patients to intermittent fasting, an eating pattern that helps treat insulin resistance and control blood sugar. “The concept is predicated on going 14 to 16 hours without food, replicating how our primitive ancestors ate. They feasted when food was available and fasted during famines, sometimes going several days without eating,” says Baccellieri, who notes that intermittent fasting can be done one day a week. “Our biochemistry actually does very well with this approach, which isn’t hard to do when your last meal is at 7 p.m. and you skip breakfast and delay lunch the next day until 1 p.m.
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You can drink water with lemon, teas and black coffee throughout. By 1 p.m., the body has been 18 hours without protein and carbohydrates, allowing insulin levels to remain at a low level. Excess insulin from too much sugar shifts the body into a storage mode. Having no sugar stores available, the body can then switch into a ketogenic state that allows the body to burn fat for fuel,” says Baccellieri. Herbs such as turmeric reduce inflammation. Berberine can help cells use glucose efficiently. Supplements such as vitamin C, B-complex, resveratrol and pycnogenol (pine bark extract) can raise antioxidant levels, in which most pre-diabetic and diabetic individuals are deficient, according to a study published in PubMed. Cautious health professionals tailor supplement recommendations to each patient.
version of the 12-week Why WAIT (Weight Achievement and Intensive Treatment) program offered at the Joslin Diabetes Center, affiliated with Harvard Medical School, in Boston. WAIT allows participants to reach their weight and blood glucose goals, along with improvements in blood pressure, cholesterol levels, and liver and kidney function. The program’s success is due to doable increases in exercising that put greater emphasis on strengthening muscles; effective ways to change bad habits; successful portion control; healthy alternatives to favorite foods; carbohydrate counting; and meals composed of the right balance of complex carbohydrates and antioxidant-rich plant foods, protein and fat, all to achieve optimum body weight and diabetes control.
Helpful Weight Loss
No Quick Fix
In The Diabetes Breakthrough, based on a scientifically tested way to reverse diabetes through weight loss, Dr. Osama Hamdy and Sheri R. Colberg, Ph.D., explain a home-based
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Restoration of health begins with the most important lifestyle changes. n Replace processed and sugary foods in meals and snacks with nutrientdense, whole foods.
n Determine possible food sensitivities with an elimination diet. n Eat some protein with every meal. n Eliminate environmental toxins. n Perform some form of cardiovascular exercise and resistance training at least three to five times a week. n Add stress-relieving practices such as yoga, tai chi or qigong. According to Hamdy, “On average, diabetes has the potential to rob you of more than 12 years of life, while dramatically reducing the quality of life for more than 20 years through chronic pain, loss of mobility, blindness, chronic dialysis and heart disease.” Such serious consequences also include stroke, hearing impairment and Alzheimer’s, he adds. All provide good reasons to live responsibly every day, cherishing longterm goals of laying claim to the best possible health. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com.
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consciouseating
Not Your Grandma’s Stuffing Healthy Twists on Old Favorites by Judith Fertig
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hanksgiving side dishes continue to evolve, even though traditional entrées still hold pride of place. New, lighter alternatives to time-honored stuffing maximize flavorful dried fruits, herbs and nuts. Healthy options may use gluten-free bread or black rice, cauliflower, chestnuts or pecans for flavor, bulk and color. A stuffing can also fill a halved acorn squash or cored apple. According to renowned health authority Dr. Joseph Mercola, pecans contain more than 19 vitamins and minerals, including anti-inflammatory magnesium, heart-healthy oleic acid, phenolic antioxidants and immune-
boosting manganese. Erica Kannall, a registered dietitian in Spokane, Washington, and a certified health and fitness specialist with the American College of Sports Medicine, likes dried fruits because they contribute antioxidants and fiber.
Intriguing Options
Celebrity chef Rocco DiSpirito, of New York City, salutes his Italian heritage with chestnuts and embraces healthy living with millet and mushrooms in his special stuffing. His new book Rocco’s Healthy + Delicious includes healthy takes on Thanksgiving dishes such as a
sugar-free cranberry sauce. Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle, created a healthy stuffing she loves. “My GrainFree Sage and Pecan Dressing is one of my favorite dishes to bring to gatherings because it works with a variety of diets,” she says. “It’s gluten-, dairyand grain-free, paleo and vegan. The pecans can be omitted for a nut-free version.” Riced cauliflower is the base, which is available prepackaged at some groceries, but can be made at home simply by chopping the florets into ricekernel-size pieces. “Cauliflower is the perfect base for this recipe, as it adds a nice texture in place of bread and provides extra fiber,” she says. Laurie Gauguin, a personal chef in the San Francisco Bay area, specializes in gluten-free dishes that she prepares in clients’ homes. “Anything that will hold its shape and not crumble too much can work as a stuffing base,” she says. “Gluten-free, somewhat sticky grains, like short grain brown rice, Chinese black rice, millet or softcooked quinoa work well.” “Choose a mixture that contrasts with the texture and color of the food you’re stuffing,” says Gauguin. “I created a stuffing that has crunchy pecans, tender black rice and chewy, dried cranberries to contrast with the creaminess of the cored squash entrée. The black rice looks striking against the golden squash.” A stuffing that everyone can eat is ideal for a holiday gathering, either to serve or bring. Lauberth says, “While not always possible, it’s nice if the host can accommodate various dietary concerns and preferences. Bring your own hearty side dish or two so that you have enough to make a meal for yourself if needed.” Judith Fertig writes cookbooks and foodie fiction from Overland Park, Kansas (JudithFertig.com).
Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. NaturalAwakeningsSA.com
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Healthy Holiday Stuffing Recipes Transfer the vegetable mix to the same mixing bowl as the millet and mushrooms.
photo by Stephen Blancett
Add the chestnuts, sage, poultry seasoning, protein powder, egg whites and chicken stock to the large mixing bowl, and then use a rubber spatula to mix well, so that no lumps are visible. Carefully remove the cast iron pan from the oven, and then pour stuffing batter into it. Popping occurs as the outside batter develops a crust.
Rocco DiSpirito’s Stuffing Yields: 8 servings
Place grapeseed oil in a 12-inch cast iron pan; place the pan in the oven and preheat oven to 425˚ F.
Remove from oven and turn the result out onto a serving dish. Recipe courtesy of Rocco DiSpirito, Rocco’s Healthy + Delicious.
Cook a quarter-cup millet in a small saucepan on the stovetop according to package instructions. When millet is cooked through, transfer it to a large mixing bowl. Heat a large, safe, nonstick sauté pan over high heat and use it to sauté the mushrooms until tender and golden, approximately seven to 10 minutes. Transfer mushrooms to the same mixing bowl as the millet. Heat a large, safe, nonstick pan over medium heat and use it to sweat the onions, celery and carrots until tender and translucent, about 10 minutes. 14
Roasted Pecans and Cranberries: 1 cup coarsely chopped pecans 1 tsp minced ginger root 4 tsp olive oil 1 tsp ground coriander ¼ tsp ground nutmeg ¼ tsp sea salt 10 large sage leaves, chopped 1 cup dried cranberries 2 Tbsp maple syrup Preheat oven to 375° F. Cut squashes in half lengthwise, then scoop out the seeds. Brush the interior, plus the cut sides of the squashes with the 4 teaspoons oil, then sprinkle with ½ teaspoon sea salt. Arrange squash halves on a baking sheet, cut side down. Roast for 40 to 50 minutes on the upper middle rack of the oven until tender when pierced with a fork. While the squash is roasting, place a medium, heavy saucepan over medium heat and pour in one tablespoon of olive oil.
photo by Stephen Blancett
1 Tbsp grapeseed oil ¼ cup millet 1 lb crimini mushrooms, sliced 1 large onion, diced 3 stalks celery, diced 1 medium carrot, diced 4 chestnuts, chopped 1 Tbsp fresh sage, shopped 1½ Tbsp poultry seasoning 3 scoops Rocco’s Protein Powder Plus (check Amazon.com) 2 egg whites 1¾ cups low sodium chicken or vegetable stock Kosher or sea salt and freshly ground pepper
Return the cast iron pan to the oven and bake for 13 minutes.
¼ tsp ground cinnamon ¼ tsp ground coriander 2 cups water 4 oz tempeh, crumbled
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Roasted Acorn Squash Stuffed With Black Rice, Pecans, Dried Cranberries and Tempeh Yields: 8 servings Squash: 4 acorn squashes (1½ lb each) 4 tsp olive oil ½ tsp sea salt Rice: 1 Tbsp olive oil ¾ cup finely diced onion 1 cup Chinese black rice (also called Forbidden Black Rice) ½ tsp sea salt
Add the onion and sauté for two to three minutes, until the onion begins to soften. Stir in the rice, salt, cinnamon and coriander. Cook and stir for 30 seconds. Pour in the water and bring to a boil, then cover and simmer over very low heat for 30 to 60 minutes, until rice is tender. Scatter crumbled tempeh over the cooked rice. Cover the pan, then take it off the stove and let it rest for 10 minutes. While the rice is cooking, combine pecans, ginger, four teaspoons olive oil, one teaspoon coriander, nutmeg and ¼ teaspoon salt.
Pour this mixture into an eight-by-eightinch baking pan; roast at 375° F for 15 minutes on the bottom middle oven rack, stirring halfway through. Stir in the sage, dried cranberries and maple syrup. Roast for another 10 minutes, then remove from the oven. Arrange squash halves, cut side up, on a serving platter. Combine rice with the pecan mixture and divide among the squash halves, pressing gently so the stuffing stays put.
Place the apples in a baking dish and loosely press the fig mixture into the cavities of the apples. Combine the maple syrup, coconut oil and orange juice and drizzle it over the apples. Bake the apples for 25 minutes or until tender. Set cooked apples aside for 10 minutes to let the sauce thicken slightly, and then serve warm or at room temperature.
If made one day ahead, cover and reheat in a 350˚ F oven until heated through.
Adapted from a recipe in Family Circle Australia.
Recipe courtesy of Laurie Gauguin, LaurieGauguin.com.
Grain-Free Sage and Pecan Stuffing
Spread pecans on a baking sheet and place in the oven until lightly toasted, about five minutes. Monitor to ensure the nuts don’t burn. Remove pecans from the oven and place in a food processor. Coarsely chop and set aside. Heat coconut oil in a large pan over medium heat. Add onions, garlic and celery and cook until onions are translucent, about five minutes. Add the pecans, cauliflower rice, sage, thyme, salt and pepper and cook for seven to 10 minutes, until the rice is tender.
photo by Stephen Blancett
1 cup pecans 1 Tbsp coconut oil 1 medium yellow onion, chopped 2 cloves garlic, minced 3 stalks celery, diced 4 cups raw cauliflower rice (prepackaged or via a grater or food processor shredding blade) 1 Tbsp fresh sage, chopped 2 tsp fresh thyme, chopped ½ tsp kosher or sea salt ¼ tsp freshly ground black pepper ¼ cup chopped fresh Italian parsley Preheat oven to 250˚ F.
Stuffed Apples with Fig and Hazelnuts Yields: 4 servings 2 oz dried figs, finely chopped 1 Tbsp roasted, shelled hazelnuts, chopped 1 tsp orange zest ¼ tsp allspice 4 Granny Smith apples, cored ½ cup maple syrup 1 Tbsp coconut oil 2 Tbsp fresh orange juice Preheat oven to 350° F. Combine the chopped figs, hazelnuts, orange zest and allspice in a bowl. NaturalAwakeningsSA.com
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proper technique for clients to avoid further injury, especially individuals that had a torn Achilles tendon. “Stretching is important when doing any exercise, and especially important following surgery or injury, because the body’s reaction to either one is to contract, which can cause secondary problems,” says Whelan. by Marlaina Donato “I think the body has an intelligence we must listen to. We must hether working out at the (sometimes combined in terminology) acknowledge our limitations and the are passive, static, active and dynamic. In gym or taking to the trails, signals our body sends us to let us know the past, ballistic stretching was common stretching is sometimes that something is harmful or painful,” and included potentially harmful an overlooked asset to any exercise bouncing techniques, but today dynamic she says. “When you take responsibility regimen. Eliminating stretches or not to take care of your body, it will take stretching has become a favorite among doing them properly increases the risk trainers, consisting of specific, controlled care of you.” of injury and deprives muscles of what For injury prevention, dynamic movements that prepare the body for the they need for optimum performance. stretching offers many benefits. “It’s the demands of both engaging in sports and “Just because you are in shape best because it ensures that all major an average workout. doesn’t always mean you have good joints have full range of motion and “Stretches can be confusing, so flexibility,” says LaReine Chabut, a Los sufficient muscle length,” says Wegman. as a rule of thumb, I suggest dynamic Angeles fitness expert and author of She advises never to stretch an injured stretching for any workout Stretching for Dummies. “If you do muscle or stretch too forcefully. that involves movement plenty of strength training and cardio, “Introduce low-intensity stretching back and passive stretching but you don’t do any stretching, you’re into a regime only under a doctor’s for cooling down after creating an imbalance in your body. supervision.” a workout to release Flexibility plays a big part in overall the muscles,” says fitness.” Daily Moderation Chabut. Loosening up correctly not Stretching also plays For Chabut, moderation is everything. only fosters flexibility, but also “Gently warm up the body before an important role in improves muscle endurance and yoga, which generally moving into deeper stretches. Build heat coordination. “Everyone should in the muscles slowly to avoid potential complements be stretching, especially as you injury,” she says. different stretches by age, to maintain range of motion Proper stretching is beneficial, adding a mind-body and balance,” says fitness trainer but not doing so can foster bad habits connection. “Breath Ben Wegman, of The Fhitting and cause muscle or tendon tears. is the key difference Room, in New York City. “A “Stretching cold muscles or using between yoga and regular personal workout regime can improper techniques such as bouncing stretching,” says Chabut. be enhanced with stretching, when holding a stretch position are “The use of breath which also increases mobility, common mistakes,” says Whelan. allows you to get deeper improves posture and Stretching doesn’t have to be into the muscle. Yoga also performance, and reduces reserved for workouts, and with a places particular emphasis on stress levels.” little discipline, its benefits can easily core muscles: the abdominals, be attained at home or the office. Four Categories, lower back and spinal muscles. Through focus and deep breathing, “Take 10 minutes during your favorite Many Variations TV program and perform a couple of yoga allows you to move beyond “Different types of stretches,” says Wegman. “Make it a stretching into a deeper physical stretches access different muscles point to get up every half-hour and experience that both strengthens and and different types of flexibility, stretch for five minutes before resuming focuses your body.” but together, can benefit work. If you aren’t being pushed or everyone,” says Wegman. There pushing yourself, you won’t see results Injury Prevention are many ways to stretch, but or make improvements. If it doesn’t knowing what to do and when and Recovery challenge you, it doesn’t change you.” to do it can be key to optimum Nancy Whelan, a physical therapist and results and injury prevention. owner of The Physical Therapy Center, Marlaina Donato is a freelance writer, Warming up to different author and multimedia artist. Connect in West Palm Beach, Florida, types of stretches can be a little at MarlainaDonato.com. emphasizes the importance of daunting, but the basic four
Try Some Stretches Four Ways to Flex Our Muscles
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Stretching Guide at a Glance STATIC What it is: Hold a stretch in a challenging, but not painful position, for 10 to 30 seconds until feeling discomfort; once this is felt, the muscle then releases and relaxes. Benefit: Improves flexibility. ACTIVE (aka Static Active) What it is: Engage and contract the muscle group opposite the one being stretched to initiate the stretch; repeat. Many yoga poses are examples of active stretching. Benefit: Increases flexibility in the muscles being stretched and increases strength in the opposing muscles. PASSIVE What it is: Employ an outside force such as a stretching device, strap or another’s body weight such as a trainer, physical therapist or massage therapist, which assists the stretch while the individual remains passive. The targeted muscles are not actively engaged. Examples include postworkout stretches applying pressure with a body part, towel or other prop or piece of equipment. Benefit: Increases range of motion, decreases muscle tension (spasm) and reduces post-workout soreness and fatigue. DYNAMIC What it is: Use controlled, gradual movements and stretches that involve repeated range of motion moves, especially in relation to a specific activity or sport that will follow the warm-up. Benefit: Prepares the body for activity and warms the muscles; especially advantageous after static stretches. Builds strength.
Register for Spring 2018 Trimester!
Primary sources: Fitness Science; Scott White, a power trainer in Scottsdale, Arizona.
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SACRED SILENCE Discover the Benefits of Quiet at a Silent Retreat by April Thompson
levels of mood-boosting chemicals, according to Dr. Andrew Newberg, director of research there. Newberg’s team tested the brains of retreat participants before and one week after an Ignatian-based retreat, finding significant changes in their serotonin and dopamine systems. “Whether through prayers, walks or meditations, the single-minded ritualistic aspect of retreats seems to predispose the brain for peak spiritual experience,” he says.
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What to Expect
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ndividuals seeking to escape life’s ceaseless distractions, deepen their personal spiritual practice, enhance well-being and gain fresh perspective, are patronizing silent retreats in rising numbers. “Retreats are a special opportunity to enter a healing space where your natural energy, insight, intelligence and wisdom can arise,” says Linda Mary Peacock, known as Thanissara, a former Buddhist nun, cofounder of South Africa’s Dharma-giri Hermitage and Outreach and a retreat leader at the Spirit Rock Insight Meditation Center, in Woodacre, California. Sheila Russ, of Richmond, Virginia, has participated in several retreats with
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silent components, hosted by spiritual traditions spanning Baptist to Benedictine. “People of different faiths all have the same need to reach inside and listen. If we don’t slow down and get quiet, we can’t hear what’s going on with us,” says Russ. “Spending time in contemplation is cleansing and freeing; I feel like mentally and spiritually I can breathe.”
Scientific Support
Attaining heightened well-being after a retreat may have a neurological basis, according to research from Thomas Jefferson University’s Marcus Institute of Integrative Health, in Philadelphia. Silent retreats appear to raise the brain’s
Formats vary, but most silent retreats entail extended periods of sitting meditation or prayer, often alternating with walking meditation or other mindful movement. Some may also entail a work detail, like sweeping the meditation hall or helping prepare meals. “Work tasks help bring mindfulness into everyday life,” says Chas DiCapua, a resident teacher for the Insight Meditation Society’s flagship retreat center in Barre, Massachusetts, who has led silent retreats teaching Buddhist practices for 20 years. “The community aspect is equally important; being surrounded by people that support your spiritual practice can encourage you on what can be a lonely path.” Silence doesn’t mean being static and somber or not thinking, counsels David Harshada Wagner, of Ojai, California, whose meditation retreats draw from the Indian mystical traditions of yoga, vedanta and tantra. “Silence is more than the absence of talking; it’s a powerful
energy,” says Wagner. “Silent retreats are the loudest, as the energy is roaring within. It should be a joyous practice.” Yet retreats aren’t a cakewalk. Los Angeles author and mindfulness facilitator Jennifer Howd chronicles the challenges of her first nine-day silent retreat in Joshua Tree, California, in her memoir Sit, Walk, Don’t Talk. Seven retreats later, Howd says that although the journey isn’t always easy, she always gains insights about herself and the nature of the mind.
Choosing a Retreat
Retreat leaders caution that while it’s good to jettison expectations and approach the experience with an open mind, choose a retreat that fits individual needs. The level of personal attention at retreats can vary greatly, remarks Thanissara. “Some may host 100 or more people, relying largely on taped instruction without much interaction with group leaders. A small group might
The deliberate, conscientious practices of my first silent retreat made me appreciate each moment: the gifts, blessings, music, stretching, meditation, prayers and practice of stillness. ~Unity retreat feedback be better for a first retreat,” she says. Thanissara recommends an upfront review of instructor credentials and starting with a weekend retreat before embarking on one of longer duration. Regardless of length, retreats aren’t always for everyone. “If you’re going through emotional or psychological difficulties, it’s best to discuss your circumstances with a teacher at the retreat center before deciding to attend.
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Retreats for All Faiths
If you’re in therapy, talk with your therapist,” says DiCapua.
Retreat Back to Everyday Life Afterwards, ease back into the daily routine; don’t rush back into old patterns of media and food consumption, recommends Howd. “Try to build-in a day or two of down time. You may still be processing things emotionally.” DiCapua suggests finding a local community of a kindred practice to keep the momentum going, and not expect to keep it up as earnestly at home as at the retreat. Attending daylong maintenance retreats on Saturdays or Sundays can also help sustain individual practice. Above all, “Appreciate yourself for having thought to go on a retreat and follow it through,” says DiCapua. “It can be a radical thing.” Connect with freelance writer April Thompson, in Washington, D.C., at AprilWrites.com.
(RollingMeadowsRetreat.com) offers silent retreats combining yoga and meditation. Leaders Patricia Sunyata Brown and Surya-Chandra Das take an eclectic approach incorporating multiple traditions to stimulate selfinquiry and compassion.
Insight Meditation Society:
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etreat centers vary from nondenominational to those aligned with a faith, but even within a tradition, styles of meditation vary. The following opportunities highlight some of the more prevalent offerings. RetreatFinder. com and RetreatsOnline.com can be helpful tools.
Omega Institute: One of the largest
centers on the East Coast, the Omega Institute (eOmega.org), in Rhinebeck, New York, offers yoga, meditation and mindfulness retreats led by notable and varied spiritual teachers.
Unity: The Unity church, a Christian faith honoring all paths to God, offers an annual silent retreat facilitated by
Rev. Paulette Pipe (TouchingTheStillness. org). Held at Unity Center, in Kansas City, Missouri, the experience incorporates soulful music, labyrinth walks and meditation practice.
Tassajara Zen Mountain Center:
A working monastery for more than 50 years, Tassajara Zen Mountain Center and Hot Springs (sfzc.org/tassajara), in the Ventana Mountains of northern California, offers lay meditation practitioners a sense of monastic life each summer. Retreats are mainly taught in the Zen Buddhist tradition, focused on observing the breath and mind.
Rolling Meadows: Located in rural Brooks, Maine, Rolling Meadows
Founded by Sharon Salzberg, Jack Kornfield and Joseph Goldstein in the 1970s, the Insight Meditation Society (Dharma.org) focuses on the Buddhist practices of metta (spreading lovingkindness) and vipassana (insight) meditation. Silent retreats at its historic center in Barre, Massachusetts, range from two days to three months.
Jesuits: A Roman Catholic order
cofounded by St. Ignatius, the Jesuit tradition incorporates prayer, meditation, self-awareness and other contemplative practices. Jesuits.org/ retreat-centers lists Jesuit retreat centers across the U.S. where seekers can deepen their relationship with God through silence.
NaturalAwakeningsSA.com
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naturalpet
DIY FIRST-AID FOR DOGS Seven Natural Home Remedies by Karen Becker
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Constipation, Diarrhea and Other Minor Digestive Issues Solution: Canned pumpkin. For occasional mild tummy upsets, give a teaspoon of pumpkin for every 10
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any pet parents check their kitchen cabinets first when treating their canine companion’s minor health issues. Three helpful basics are canned, 100 percent pumpkin, povidone iodine antiseptic and 3 percent hydrogen peroxide, plus apple cider vinegar and coconut oil.
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pounds of body weight, one to two times a day, either in food or as a treat, for non-allergic dogs. Pumpkin’s soluble fiber can ease diarrhea and constipation.
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Minor Skin Abrasions, Cuts, Infections or Hot Spots Solution: Povidone iodine. The gentle Betadine brand can allay staph, yeast and most common bacteria. It’s safe if a pet licks it. Dilute the povidone iodine until it looks like iced tea, soak a clean cloth and gently wipe infected skin areas. Rinse the cloth, wipe the skin, and then pat dry. Repeat twice daily for a minor issue.
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Itchy, Irritated Paws Solution: Footbaths. About 50 percent of a dog’s foot licking and
chewing can be alleviated by simply rinsing off allergens and other irritants from its paws. For large dogs, soak one foot at a time in a bucket. Stand small dogs in a sink or tub, or dunk one paw at a time in a small container of solution. Dilute povidone iodine to the color of iced tea and add to the footbath. Swish it around while the dog stands in it for two to five minutes. Talk soothingly and offer treats as needed.
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Fleas Solution: Apple cider vinegar (ACV). It doesn’t kill fleas, but helps deter them. Put a solution of equal parts raw, organic ACV and water in a spray bottle and spritz the pet before they head outdoors plus dog bedding. Consider adding it to a dog’s food as well; one teaspoon for every 20 pounds of pooch. During baths, pour diluted ACV of one cup of vinegar to one gallon of water over a freshly bathed dog (avoid the head) for a flea-preventive rinse. Massage the ACV solution into their coat and towel dry. Don’t rinse. Alternatively, add about two cups of apple cider vinegar to their bathwater.
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Crusty Skin and Nails Solution: Coconut oil. Skin treatments using 100 percent organic, cold-pressed, human-grade coconut oil can reduce flaking and improve skin quality, especially for seniors with crusty patches of skin and funky nails. Bathe the dog, and then rub the oil into the skin all over their body, especially on dry areas. Let it absorb for about five minutes. Follow with
another bath (not much lather) and a very light rinse. Also, dab it directly on hotspots, eruptions and rashes after disinfecting.
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Skunk Encounter Solution: Skunk rinse. In a pail, mix one quart of 3 percent hydrogen peroxide, one-quarter cup of baking soda and two teaspoons dishwashing liquid. For a large dog, double, triple or quadruple the mixture, based on their size and coat. Apply the mixture to the dog’s dry coat, taking care to avoid the eyes. Massage the mixture into the coat and skin for about five minutes or until the skunk smell starts to dissipate. Use a sponge to apply the solution to the chin, cheeks, forehead and ears. Rinse thoroughly. When rinsing the head, tilt the dog’s chin upward to protect the eyes. It may be necessary to repeat the entire process up to three times. Rinse off the solution completely.
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Toxin Ingestion Solution: Hydrogen peroxide to induce vomiting. Use 3 percent hydrogen peroxide and give one teaspoon for every 10 pounds of dog weight. Add a little vanilla ice cream or honey to encourage swallowing, or simply syringe it down their throat, if necessary. Walk the dog for a few minutes—movement helps the hydrogen peroxide work—which typically occurs within 15 minutes. If the dog doesn’t vomit in 15 minutes, give a second dose. If after another 15 minutes they still haven’t vomited, call a veterinarian. Don’t induce vomiting if the dog is throwing up already, has lost consciousness or can’t stand, or it’s been more than two hours since they ingested the toxin. Harsh chemicals can cause burning both as they are swallowed and come back up. For these problems, seek veterinary care immediately. Dr. Karen Becker, a proactive and integrative veterinarian in the Chicago area, consults internationally and writes Mercola Healthy Pets (HealthyPets. Mercola.com). NaturalAwakeningsSA.com
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greenliving
New York Republican Congressman Tom Reed. While ideal spots for tapping into Earth’s energy are where tectonic plates meet and move, such as along the U.S. West Coast and in Alaska, it’s a misperception that it’s only possible in corresponding states. Anyone in the U.S. can use a geothermal heat pump, which works by accessing the constant 50-degree temperature just below the Earth’s surface. Iceland is equipped to get 50 percent of its energy from geothermal. Other countries now accessing it for at least 15 percent of their energy include Costa Rica, El Salvador, Kenya and the Philippines.
Pumped Up About Geothermal Homeowners Like its Eco-Friendly Cost Savings by Jim Motavalli
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t’s an uncertain time for homebased geothermal heating and cooling, which has been increasing for years. The good news is that the cost of the technology is down and its efficiency is up. Yet a helpful 30
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percent federal income tax credit inaugurated in 2009 disappeared in 2017 and may not get renewed anytime soon, even though H.R. 1090, a bill aimed at restoring the credit, has had strong support in Congress, led by
How It Works The systems work by moving water through plastic pipes sunk into the ground, and using a heat exchanger to warm or cool refrigerant that then circulates throughout the house. Operating like a conventional heat pump, it needs less than half as much energy—just one kilowatt-hour of electricity—to produce 12,000 BTU (British thermal units, a standard energy measure). Its efficiency is double that of the best air conditioner and 50 percent superior to the best natural gas furnace, according to the U.S. Department of Energy. Planet-friendly geothermal energy emits no pollution and reduces the need for fossil fuels.
Return on Investment While they can cost $20,000 to $25,000 for an average-sized home, the systems are long-lasting; most provide a 10-year or longer warranty, based on having few moving parts that may break. The above-ground compressor and pump have a 20-year life expectancy and the expensive underground piping system should last a lifetime, says Brian Clark Howard, a National Geographic editor and coauthor of Geothermal HVAC [heating, ventilation and air conditioning]. “Once the wells are dug and the loops are in, you’ll probably never have to revisit them.” According to Ryan Dougherty, chief operating officer of the Geothermal Exchange Organization, which represents manufacturers and installers, a typical home system costs approximately $24,000 installed, including the ground heat exchanger and all necessary ductwork. Renewable energy often makes sense without subsidies. Dougherty still sees geothermal as a good deal for homeowners, with a payback period of seven to 10 years.
Dale Binkley of Landenberg, Pennsylvania, installed his home’s geothermal heat pump in 2006, before the 30 percent federal tax credit took effect. His out-of-pocket cost was $23,522, with a small federal credit and modest rebate from the local utility. Binkley is pleased. “The system is easy to maintain, cost efficient, and works well. It heats and cools better than I thought it would,” he says. Binkley saved $1,000 on his heating and cooling bill the first year, a savings he continues to enjoy every year.
to make an informed decision about tapping into Earth’s free energy. Jim Motavalli, of Fairfield, Connecticut, is an author, freelance journalist and speaker specializing in clean automotive and other environmental topics. Connect at JimMotavalli.com.
Added Benefits “You’ll gain outstanding temperature and humidity control, plus a better running, more-efficient HVAC system,” Howard says. “Installing geothermal will also increase property values.” Institutional customers reap comparable benefits. As a tax-exempt entity, the Cozy Green Library, in Darien, Connecticut, uses geothermal heating and cooling, along with energy-efficient computers, LED light bulbs and storm water biofiltration, Carefully evaluating options allows homeowners and commercial landlords
WHERE TO LEARN MORE Geothermal Energy Association 202-454-5261, Geo-Energy.org Geothermal Exchange Organization, 888-255-4436, GeoExchange.org Geothermal HVAC, by Jay Egg and Brian Clark Howard
Stay Connected! JOIN US ON: facebook.com/ NaturalAwakeningsSanAntonio
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November 2017
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wisewords
Lissa Rankin on
Moving from Fear to Freedom by April Thompson
L
issa Rankin wears many hats: physician, mystic, author, artist, speaker and blogger. What unites her many pursuits is a passion for helping people optimize their health and understand how science and spirituality converge toward that goal. A former obstetrician and gynecologist, Rankin is the founder of the Whole Health Medicine Institute, in San Francisco, which trains doctors in mind-body-spirit medicine. She’s authored six books to date, including the bestseller Mind over Medicine, The Fear Cure and The Anatomy of a Calling. She lives in California’s Marin County and blogs at LissaRankin.com.
What common signs indicate that fear is affecting our health? When people are sick, there is almost always an element of fear. Many of us have “ridden shotgun” at one time or another with a health diagnosis, and that’s scary, so even if it’s not predisposing the illness itself, it can stimulate fear. Studies from institutions such as the Harvard School of Public Health and Carnegie Mellon University have discovered strong correlations between fear, stress and anxiety and health issues. When fear is predisposing us to illness, addressing the root cause of the issue is preventive medicine. Whether triggered by something trivial or real, fear activates the “fight24
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or-flight” stress response in the brain. The body has natural self-healing mechanisms, but these only operate when our nervous system is relaxed, so effectively dealing with fear is foundationally critical to wellness.
How can we distinguish between true and false fear? True fear is an actual threat to physical survival, like being approached by someone wielding a gun. However, most fear is generated by a story we make up in our minds. Our wild imaginations, the source of beautiful creativity, can be a destructive force, too, as we envision all kinds of worst-case scenarios, most of which will not come true. Modern-day humans average more than 50 stress responses a day, which indicates we’re way off track in our relationship to fear. The mind constantly strategizes how to get what it wants and avoid what it doesn’t. A spiritual practice can help interrupt the “monkey mind” constantly ruminating on what could go wrong. Paying attention to fear around practical issues like not being able to pay bills is helpful because it can keep us from being reckless, such as buying an unneeded luxury item although our mortgage payment looms. But letting false fear prevent us from following a dream, ending an unhealthy relationship or leaving a toxic job can
predispose us to illness. Fear is the emotional equivalent of pain in the body. Attend to it when it arises; try to understand what it is telling you and see what’s in need of healing.
What are some effective ways to defang false fear? Ultimately, we need to come into the right relationship with uncertainty; it’s the gateway to possibility. People often think that fear provides protection, when our intuition, which typically requires a relaxed state of mind, is a far more effective protector. There have been studies about doctors following their hunches to a patient’s underlying condition, leading to life-saving diagnoses.
How can we cultivate courage, curiosity and resilience, rather than feed our fears? Cultivating a spiritual practice such as mindfulness helps put a pause between a feeling like fear and the reaction that might ensue. You learn to sit with uncomfortable feelings and recognize the story you are spinning in your mind about what’s happening. It also means letting go of expectations when things don’t go as planned. Fear is my cue to activate a practice of surrender; to turn something over to the universe. I will also ask for help to calm my heart and let go of attachments. For me, this lifechanging practice means I now trust the mystery more than my mind. I trust the unknown more than science and logic. The latter may be useful tools when doing taxes or a research paper, but I don’t trust them to be the best navigation system of my life or help me in a crisis. Psychology isn’t enough to address fear, which comes with the territory if you think that we are just flesh robots programmed to maximize self-interest, alone in a hostile universe. Once you learn to see the possibilities and hand over the wheel to a greater, benign organizing intelligence, something unwinds in the nervous system and we relax into the wonder of mystery. Connect with freelance writer April Thompson at AprilWrites.com.
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WEDNESDAY, NOVEMBER 1 Dia De Los Muertos at Pearl Park—Nov. 1-2 at the Pearl, 303 Pearl Pkwy. Pearl Park will transform into the rich traditional Mexican holiday that remembers family and friends who have died. The first day will focus on children’s workshops and performances. Literary artist Carmen Tafolla will read and emcee the evening performances. The second day will feature a performance by Patricia Vonne and the all-female mariachi group Las Coronelas. Both days will feature stilt walkers by the Guadalupe Dance Company and altars by regional artists. www.atpearl.com.
THURSDAY, NOVEMBER 2 Cocktails and Culture: Game Night—6:308:30pm at the Witte Museum, 3801 Broadway St. Experience the Witte Museum after hours at an evening exclusively for adults that mixes cocktails, conversation and innovative museum culture. Evenings will showcase unique experiences and include complimentary beer or cocktails with food available for purchase. www.wittemuseum.org.
SATURDAY, NOVEMBER 4 9th Annual Weston Wright “Lighting the Way” 5/10K Run/Walk—8-10:30am at McAllister Park, Pavilion 2, 13102 Jones-Maltsberger Rd. Join 12-year-old Weston Wright and his Lighthouse friends in this wonderful annual event. All proceeds will benefit the San Antonio Lighthouse for the Blind & Vision Impaired blind children’s programs. The event is chip-timed and will include food, drinks, face painting, prizes and medals. www.salighthouse. org. SA Flow Fest 3K/5K—10am-3pm at Hemisfair Park, 434 S. Alamo St. This event is a celebration and an opportunity to reflect on how energy and movement, in many forms, are all around us, shaping our environment and the human experience. Festivities begin at 9am with a chip-timed 5K and a 3K fun walk/run along the river. Throughout the day there will be yoga, music, local food, beer and wine. www.saflowfest.com. Dairy Days at Voelcker Homestead—10am12pm at Phil Hardberger Park East, Salado Creek Greenway. The Voelcker Homestead opens for a day of learning that includes cow milking demonstrations, bees and beekeeping, kids craft activities, wildflower seed ball making, corn shelling and more. Free; a donation to the PHP Conservancy of $3/person or $5/family is suggested. www. philhardbergerpark.org. Uptown Art Stroll—10am-5pm Nov. 4 and 12-5pm Nov. 5 at Olmos Park Terrace. Looking for a beautiful, romantic weekend? Join visitors and residents of the historic Olmos Park Terrace neighborhood who have been falling in love with the art next door for 16 years. www.uptownartstroll.org. Solar Fest 2017—10am-5pm at Roosevelt Park, 331 Roosevelt Ave. Sustaining San Antonio has never been so much fun. Enjoy live music, cold beverages, a variety of food trucks and more during Solar Fest 2017. Grab your bike or rent one from a B-Cycle station and ride along the River Mission Reach Trail. The event includes a tree giveaway and vendors sharing information about sustainable practices. www.buildsagreen.org.
Body-Mind-Spirit Fair—10am-6pm Nov. 4, 12-6pm Nov. 5 at the Unlimited Thought Life Enrichment Center, 5525 Blanco Rd. Monthly event; free admission, free hourly lectures. www. unlimited-thought.com. Diwali Light Festival—5-8pm at the Arneson River Theater and along the River Walk, 418 Villita St. The ancient Hindu festival is also known as the Festival of Lights and celebrates the triumph of good over evil. The event features live entertainment and cultural performances, food and crafts, a DJ, dancing and a fireworks display. www.diwalisa.com.
Off 281 Near the Airport 210.826.0034
www.thecenterforlife.com
SUNDAY, NOVEMBER 5 The Tea House: Fall Harvest—1:30-3:30pm at the San Antonio Botanical Garden, 555 Funston Pl. Celebrate fall with a decidedly European-themed class. Chef Dave will demo and engage the class to create and sample delicious fall recipes. $25 ($22.50 for members). Register by Nov. 3 at www.sabot.org.
WEDNESDAY, NOVEMBER 8 Koresh Dance Company—7:30pm at the Tobin Center, 100 Auditorium Circle. Known for its engaging performances and technically superb dancers, the company performs critically acclaimed works at its biannual Philadelphia seasons, as well as in touring performances around the country. Tickets from $20. www.tobincenter.org.
FRIDAY, NOVEMBER 10 Luminaria: Contemporary Arts Festival—Nov. 10-11 in the Hemisfair District, 434 S. Alamo St. The free after-dark festival will take place Friday, Nov.10, with ticketed events (including artist brunches, a closing party and a special VIP experience) throughout the holiday weekend. www. luminariasa.org. The First Thanksgiving: How to Prep and Host Your 1st Holiday Meal—10am-12pm at the San Antonio Botanical Garden, 555 Funston Pl. Join Chef Dave for a fun immersive class covering Turkey Day basics with some great recipes for the big meal. $25 ($22.50 for members). Register by Nov. 8 at www.sabot.org.
SATURDAY, NOVEMBER 11 (Boerne) Pioneer Days Festival—10am-2pm at Herff Farm, 33 Herff Rd. The Pioneer Days Festival is a community-wide event to teach families about the history of our area in a fun and exciting way. Participants will enjoy meeting interpretive characters, playing games and making crafts to take home. $5 per person/$10 per family. www. cibolo.org. Take a Leaf from Nature—1-4pm at the San Antonio Botanical Garden, 555 Funston Pl. Young artists will learn basic nature illustration skills through a series of onsite and still-life sketch activities. Using simple print-making techniques, make leaf-printed cloth covers for a handmade nature journal. Parents will learn alongside their child(ren) and take away other nature activities to try at home. Ages 8-12. $45 per adult/child pair (includes all materials), $10 for each additional child. Register by Nov. 9 at www.sabot.org.
SUNDAY, NOVEMBER 12 Monthly Energy Meditation Gathering: Touching the Light Within—8-9am at Jingu House at the San Antonio Japanese Tea Garden, 3800 N. St. Mary’s. Explore beyond your mind, emotions and physical body through pure energy meditation and healing breathwork. Led by Michelle Mullady. $10. www.michellemullady.com. Seeking Mindfulness Through Art: Smudge Sticks—2-4pm at the San Antonio Botanical Garden, 555 Funston Pl. Join Stacey Morrison in the garden for a mindfulness-based art class, clearing out the old energy and welcoming the new by making smudge sticks out of sage and herbs. $25 ($22.50 for members). Register by Nov. 10 at www.sabot.org.
FRIDAY, NOVEMBER 17 Texas to Table—6:30-9:30pm at the San Antonio Botanical Garden, 555 Funston Pl. Take a seat underneath the big Texas sky and enjoy an autumn harvest menu inspired by the garden and exclusively created for this special evening by Page Barteau. A perfect meal deserves award-winning music with Latin instrumental musician, Galo Mario Gutiérrez. $125 per person. www.sabot.org. College Night: McNay Mixer—8-11pm at the McNay Museum, 6000 N. New Braunfels Ave. Snap selfies, indulge in sweets, bash a piñata and enjoy live music at the museum. Free for college students with school ID. www.mcnayart.org.
SATURDAY, NOVEMBER 18 Gardens & Yoga—10-11am at the San Antonio Botanical Garden, 555 Funston Pl. This class invites all levels, ages and sizes to enjoy a meditation in motion in the beauty of the botanical garden. $15 (members $13.50). Register by Nov. 16 at www. sabot.org. AccessAbility Fest—10am-2pm at Toyota Field, 5106 David Edwards Dr. disABILITYsa invites you to attend the 11 th Annual AccessAbility Fest, a gateway to resources, information and opportunities for individuals overcoming barriers to independence due to physical, cognitive, sensory and mental health challenges. This free familyfriendly festival features games and activities, health screenings, food concessions, live entertainment, demonstrations and the Autism Uncovered Guinness Book of World Records largest blanket fort. www. accessabilityfest.com.
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Healthy Holidays Kitchen Demonstrations: Tasty Thanksgiving—11:30am at the Witte Museum, 3801 Broadway St. Enjoy quick, easy-toprepare holiday-themed dishes in the H-E-B Body Adventure Demonstration Kitchen. Included with museum admission. www.wittemuseum.org.
SUNDAY, NOVEMBER 19 Qoya Women’s Fitness—10-11am at the San Antonio Botanical Garden, 555 Funston Pl. There are no special skills required, just the desire to move and feel good. Move and stretch your entire body, listen to great music and seek the pleasure in the movement. $18 per person ($16.20 members). Register by Nov. 17 at www.sabot.org.
FRIDAY, NOVEMBER 24 The Nutcracker—Nov. 24-Dec. 3 at the Tobin Center, 100 Auditorium Circle. Local ballet performers fill the stage in this magical holiday performance for the whole family. $35. www. tobincenter.org.
D EC E M B E R
(Boerne) Dickens On Main—4-10pm at 100 N. Main St. Be a part of the magic as Boerne’s Main Street, known as the Hill Country Mile, transforms into a vintage holiday experience, complete with great shopping, visits with Santa Claus, children’s craft activities, unique vendors, food trucks, snow on Main Street, ice sculpting and music, theatrical performances and an amazing 60-foot ice slide for sledding. www.boernedickensonmain.com.
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Ford Holiday River Parade—6-9pm at Arneson River Theatre, 418 Villita. Enjoy a spectacular parade along the San Antonio River Walk featuring 26 illuminated floats decorated for the 2017 theme. Parade participants include celebrities, bands and costumed characters. 100,000 lights are illuminated to kick off the parade. Free. www. thesanantonioriverwalk.com.
SATURDAY, NOVEMBER 25 (Stonewall) Holiday Cookie Decorating and German Traditions—10am-3pm at Lyndon B. Johnson Park, 199 Park Rd. 52 in Stonewall. Have fun decorating cookies as it was done for a German Christmas tree in the early 1900s. Participate in other German holiday traditions such as wreath-making and candle-making while you await the arrival of St. Nicholas. www.txhillcountrytrail.com. (Boerne) Sounds of the Season—7pm at Cave Without a Name, 325 Kreutzberg Rd. Enjoy Tinsel, an a’Cappella quartet, for sounds of the holiday season with contemporary classics and beloved carols. $30 in advance, $35 at the door. www. cavewithoutaname.com.
SUNDAY, NOVEMBER 26 7th Annual “Original” Santa Antonio 5K Walk/ Run—9am at Sunset Station, 1174 E. Commerce St. The first 1,500 registered participants will receive a Santa suit to wear throughout the race.
All proceeds from the event benefit cancer research at the University of Texas MD Anderson Cancer Center. www.athleteguild.com.
plan ahead FRIDAY, DECEMBER 8 Cirque Dream Holidaze—Dec. 8, 9, 7:30pm and 2pm at Tobin Center, 100 Auditorium Circle. Cirque Dreams Holidaze lights up the holiday season with its critically acclaimed holiday stage extravaganza. It’s a new cirque show, Broadway musical and family holiday spectacular all in one. Tickets from $38.50. www.tobincenter.org.
SATURDAY, DECEMBER 9 (Boerne) Christmas at the Farm—10am-2pm at Herff Farm, 33 Herff Rd. in Boerne. Christmas at the Farm is a community event to celebrate the winter holidays. Families will enjoy hay/sleigh rides, hot coco, singing carols, meeting Santa, family photos, traditional holiday crafts and decorating trees for wildlife. $10 per person, $30 per family. www. cibolo.org.
Uplifting Humanity plus: Holidays
December articles include: Uplifting Your Family, New Year Inspirations, Tips for a Peaceful and Happy Holiday and more!
To advertise or participate in our next issue, call 210-854-0362
NaturalAwakeningsSanAntonio
ongoingcalendar sunday
San Antonio Sustainable Living—4th Tuesday. Details at www.meetup.com/SAEnvironmental.
www.takeabreathtexas.org, or call Sara at 210-3730660. Free.
Castle Hills Farm to Market—10am-2pm at 2211 NW Military, across from Castle Hills Baptist Church. www.localfarmtomarket.com.
Recovering in Unity—7pm in the CommUNITY Center, 8103 Broadway. A recovery group based on the 12 steps and Unity principles. Free. unityofsa.org.
Tai Chi—2-3pm (Easy/Qigong), 3-4pm (24 Form) at St. Paul’s Episcopal Church, 1018 E. Grayson. Free. 210-226-0354, www.gentlewellness.com.
SA Native Plant Society of Texas—7pm. 4th Tuesday. Lions Field Adult Center, 2809 Broadway.
Gentlewellness Qigong & Tai Chi—2-3pm qigong, 3-4pm Tai Chi at St. Paul’s Episcopal, 1018 Grayson. Free. gentlewellness.com.
Pearl Farmers Market—10am-2pm at the historic Pearl Brewery, bordered by East Grayson Street and Avenue A just north of downtown. www. pearlfarmersmarket.com. Celebration Circle—11am-12pm at Say Sí, 1518 S. Alamo, 78204. Inclusive uplifting interfaith gatherings open to all. More info at www.celebrationcircle.org or 210-533-6767. Free Sundays at SAMA —10am-12pm at the San Antonio Museum of Art, 200 West Jones Ave. Sponsored by the Mays Family Foundation. Call 210978-8100, or visit www.samuseum.org. Free Meditation Instruction—9:30am at the Shambhala Meditation Center, 257 E. Hildebrand. www.sanantonio.shambhala.org. The Rim Farmers Market—10am-2pm at The Rim, 17503 La Cantera Parkway, in the parking lot of T.G.I. Friday’s. www.hillcountryfarmersmarket.org. Parkinson’s Young Onset Support Group—1pm. Second Sunday each month. Free. Sunset Ridge Church of Christ, 95 Brees Blvd. Call Dianne at 210-567-6688.
monday Gentlewellness Qigong—5:30-6:30pm in the Garden Room at The Village at Incarnate Word, 4707 Broadway. Free.www.gentlewellness.com. Sivananda Yoga—6pm Mondays and Wednesdays; 10:30am Sundays at The Uptown Studio, 700 Fredericksburg Rd. Suggested $7 donation. www.theuptownstudio.com. Awakening Qigong—6-7:15pm. Focusing on healing, awakening and evolving the body, heart and consciousness. 1st class is free. www.daointegrativehealth.com.
tuesday Ashtanga Yoga—2-3pm at University Presbyterian Church, 300 Bushnell. Donation-based class. www. gentlewellness.com. Mellow Yoga—1-2pm at University Presbyterian Church, 300 Bushnell. Donation-based class. www. gentlewellness.com. Qigong for Total Wellness—9:15-10:30am each Tuesday at Dao Integrative Health, 4833 Fredericksburg Rd. Yearlong program for personal wellness enhancement through natural therapeutics. www.daointegrativehealth.com. Main Plaza (SA Food Bank’s) Farmers Market— 10am-1pm. Cash, check and EBT cards accepted. Free Tuesdays at SAMA—4-9pm at the San Antonio Museum of Art, 200 West Jones Ave. Sponsored by HEB. 210-978-8100, www.samuseum.org. Free Meditation Instruction—7pm at the Shambhala Meditation Center, 257 E. Hildebrand. www.sanantonio. shambhala.org.
Sketching in SAMA’s Galleries—6-8pm every Tuesday at the San Antonio Museum of Art, 200 West Jones Ave. Free. 210-978-8100, www.samuseum.org. Alamo Sierra Club’s Monthly Meeting—6:30pm 3rd Tuesdays at EcoCentro, 1802 N. Main, on the San Antonio College Campus. www.sierraclub.org/texas/alamo.
wednesday Lunchtime Yoga—12-1pm at the Integrative Healing Institute, 7122 San Pedro. Supplies provided; 1st class is free. www.integrative healingsa.com.
friday Power Yoga--4-5pm. Taught by a new ACPower Yoga graduate. All proceeds go to Gardopia (www. gardopiagardens.org). A $5 minimum donation is required. Info at www.acpoweryoga.com. Chair Yoga & Qigong—11am-12pm at Pan Am Library, 1122 W. Pyron. Free. www.gentlewellness.com Watersaver Tours—10am. 1st Friday. Tour SA Botanical Garden’s Watersaver Gardens. SABOT.org.
Mobile Om Yoga (FREE) at Pharm Table—12-1pm at Pharm Table, 106 Auditorium Circle. www.pharmtable. com.
Ashtanga Yoga—1-2:30pm at University Presbyterian Church, 300 Bushnell. $5 suggested donation. www. gentlewellness.com.
Centering Prayer Spirituality Group—6-7pm at First United Methodist Church in Boerne, 205 E. James St. For more info, 830-249-2565 or jlr8546@ hotmail.com.
St. Andrew’s Farmers Market—10am-2pm at St. Andrews Lutheran Church, 16320 Huebner Rd. www. hillcountryfarmersmarket.org.
Feldenkrais®—1pm at 16607 Blanco Rd., Ste. 1107. The Feldenkrais Method is an innovative system that uses developmental movements to improve and retrain the muscular, skeletal and nervous systems. $12. For info call 210-215-6035. Prenatal Plus Yoga—7:15pm each Wednesday at Tranquil Seasons, 2379 NE Loop 410, Suite 17. Enjoy a gentle yoga class perfect for expecting and new moms. $10. Register by email to ncrawford811@ gmail.com.
Gentle Hatha Yoga Class for Cancer Patients and Cancer Survivors—8-8:45am. Reservations required. Free. Northeast Baptist Hospital. 210-297-2627. Parkinson’s Caregivers Support Group—1pm. Every 3rd Friday. Free. Call Dianne, 210-567-6688.
saturday Native American Spiritual Drumming Circle—7-9pm 3rd Saturday at Unlimited Thought Life Enrichment Center, 5525 Blanco. www.unlimited-thought.com.
Tai Chi Principles—6-7:15pm in the Angelique Garden Room at The Village at Incarnate Word, 4707 Broadway. Taught by Mike Graves. Free. www. gentlewellness.com.
Transformational Healing Meditation—11am-12pm at the Integrative Healing Institute, 7122 San Pedro. Guided meditation. Attend 4 times and get 5th free. www. integrativehealingsa.com.
Meditation Circle—7:30-8:30pm. Gentle blend of guided and silent meditation offered by Celebration Circle at SA Friends meetinghouse, 7052 Vandiver. Call 210-533-6767 or visit www.celebrationcircle.org.
Free Yoga @ Pharm Table—12:30pm at Pharm Table, 106 Auditorium Circle. Enjoy yoga with Carlos from Yoga Day. www.pharmtable.com.
thursday A Course in Miracles Group—7-9pm each Thursday at the Unlimited Thought Life Enrichment Center, 5525 Blanco. Seating is limited to eight people. RSVP to 210-525-0693. www.unlimited-thought.com. Live with Nature Nutrition Group—10-11:30am the first Thursday of each month at Eco Centro on the San Antonio College campus, 1802 N. Main. Support/ discussion group focusing on nutrition and health. Free. 210-492-4620. NLP San Antonio Meetup—7-8:45pm 4th Thursday of each month. Discover how NLP can improve your life. Details at
[email protected], www. meetup.com/nlpsanantonio. Introduction to Sudarshan Kriya (SKY Meditation)—6-7pm. RSVP and get location at
Meditation in the Japanese Gallery at SAMA—10:1511am Saturdays at the San Antonio Museum of Art, 200 West Jones Ave. Free with museum admission. Call 210-978-8100, or visit www.samuseum.org. (Boerne) Farmer’s Market at Cibolo Nature Center— 8:30am-12:30pm. Living Dao: A Path and a Practice—10-11am. Open to all. 1st class is free. A practical study of the Dao De Jing and how it informs our daily life. www. daointegrativehealth.com. Pearl Farmer’s Market—9am-1pm at the historic Pearl Brewery, bordered by East Grayson Street and Avenue A just north of downtown. www.pearlfarmersmarket.com. Deerfield Farmers Market—10am-2pm at 16607 Huebner Rd. www.hillcountryfarmersmarket.org. Tai Chi Fitness—8-9am. New class combining short tai chi form with training techniques to improve your overall health and fitness. www.daointegrativehealth.com.
NaturalAwakeningsSA.com
November 2017
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naturaldirectory ACUPUNCTURE ACUPUNCTURE HEALTH CLINIC
Professional Clinic of Texas Health and Science University 9240 Guilbeau Rd, Suite 102, 78250 210-901-1234
[email protected] www.acupuncturehealthsa.com
We offer excellent health care in a professional, relaxing environment. As a comprehensive, traditional Chinese medicine and acupuncture clinic, we specialize in pain management, sports injury, stress, insomnia and weight loss. Our clinic benefits from its association with Texas Health and Science University, the first acupuncture school in Texas. Call for an appointment or free consultation with Kai-Chang Chan, licensed acupuncturist and clinic practitioner. See display ad on page 17.
BOOKKEEPING P&L BOOKKEEPING
Paul Creagh 210-264-9430
[email protected]
Bookkeeping you can count on. Our goal is to free you up to focus on growing your business—leave the bookkeeping to us!
CHIROPRACTIC SERVICES OLIVER CHIROPRACTIC Dr. Emily Oliver, DC 110 Melrose Place 210-826-3292
We help you heal naturally and pain free and now offer the latest in laser technology to manage pain, increase mobility, reduce inflammation and speed recovery. See display ad on page 17.
DR. YVONNE KNIGHTON, ND, LAC 3740 Colony, Suite LL102, 78230 210-596-9755 www.dryvonneknighton.com
Address the root cause of discomfort and disease! Dr. Yvonne Knighton is an acupuncturist and doctor of naturopathic medicine who combines naturopathic medicine, acupuncture, Chinese herbs and homeopathy to restore your health. Dr. Knighton can help with fatigue, stress/anxiety/ PTSD/depression, insomnia, back/neck/muscle/joint pain, migraines, allergies, constipation, acid reflux, digestive disorders, PMS/menstral irregularities/ menopause, infertility, weight, prostate and more. See display ad on page 20.
BEAUTY & WELLNESS IPPODARO SALON
7300 Blanco, #604 210-524-9744 Facebook: IppodaroSalon
Offering a wholesome, organic approach to hair and life! Make an appointment today for hair, nails and skin care. We use OWAY Organic Color products. See display ad on page 21.
BODYWORK/MASSAGE ELEMENTS THERAPEUTIC MASSAGE
Stone Ridge Market location: 21019 US Hwy 281 N • 210-497-7770 Alon Town Centre location: 10003 NW Military • 210-541-4050 www.elementsmassage.com
COUNSELING JAYNE MORGAN-KIDD, MC LPC
Now two locations: North Central and Alamo Heights 210-393-8663 www.jaynemorgankidd.com
Jayne is a licensed professional counselor who practices innovative techniques including EFT and EMDR treatments designed to clear your negative emotions, beliefs and behaviors, giving you freedom to live a happier, more fulfilling life. She is also a Sound Therapy practitioner; this unique non-invasive therapy involves the use of tuning forks to alleviate discomfort, generate relaxation and restore your spirit. See display ad on page 21.
FLOATATION THERAPY FLOAT
4535 Fredericksburg Rd. #201 San Antonio, 78201 210-562-3310 www.FloatSA.com
FLOAT offers an incredible experience through floatation therapy using sensory deprivation tanks. Our facility is designed to create the optimal environment for stress and anxiety relief, allowing our clients to have the most relaxing experience of their lives. Floatation therapy is also a natural way to treat anxiety, depression, fibromyalgia, joint pain and assist in muscle recovery. Visit our website to see videos on how it works, and contact us to schedule your FLOAT experience. See display ad on page 18.
FUNCTIONAL MEDICINE LAWRENCE “LARRY” COHEN, M.D. Medical Director, The Center for Complementary Medicine 7300 Blanco Rd., #503 210-733-0990 www.complemed.net
Classically trained and former emergency room physician offers a full complement of therapies to treat people, taking a whole person perspective. Ask about our Intravenous Nutrition protocol we are using to aid the body in healing itself from the inside out. See display ad on page 7.
INTEGRATIVE HEALTH ALPHA ALTERNATIVE CARE CENTER
Alternative Holistic DENTAL Dentistry SERVICES
Dr. Doreen Lewis 1004 Central Pkwy S. in San Antonio • 210-764-5731 www.sanantonionutrition.org
ACA Board Certified in Internal Diagnosis, ACA Board Certified in NutriDDS,tion, AIAOMT, TOTAL MOUTH FITNESS Certified ACN in Acupuncture, ChrisDr. Paul Wilke tian Family Chiropractor. We are a full Board Certified Biologic Dentist 14310 Northbrook, Suite 150 service, professionally staffed, Chris210-495-5588 tian that utilizes At Total Mouth Fitness, our goal is tooffice improve the a completely www.totalmouthfitness.com holistic approach to evaluate and treat you. overall of our patients. We hold ourselves Dr. Paul Wilke is ahealth board-certified biologic dentist. Total Mouth Fitness to a higher standard in the use of the most offers adult and children’s orthodon- ALTERNATIVE HEALTH CARE biocompatible materials on the market today. tics, cosmetic dentistry, full hygienics, Barbara McDermott, BBA safe Mercury amalgam removal, Zirconia implants, dental surgery, deep CNM, CNHP, CCH bleaching. See display ad on page 22. SpeCIAlIZIng In: 830-832-8304
DR. PAUL G. WILKE,
Dr. Paul Wilke has been www.allaboutlivinghealthy.net serving San Antonio with San Antonio, Call us today to im • Adult and Children’sBoerne, Orthodontics safe and innovative dental DENTISTRY New Braunfels, San Marcos WHOLESOME your smile, and yo • Cosmetic Dentistry • Full Hygienics procedures for more than Natural-Alternative Solutions to Health Dr. Edith Peña Not all massage is created equal! • Safe Mercury Amalgam Removal 30 years. He is one of the 8502 Blanco Rd. Problems. Over 20 years experience in Experience the rejuvenating 210-344-2384 first dentists in the United benefits of massage therapy innatural/holistic healthcare, Live & • Zirconia Implants • Dental Surgery TECHNOLOGY cluding relief from back and www.wholesomedentistry.com States to become Board Dried Blood Cell Analysis, Urine & • Oral Sedation • Deep Bleaching ® neck pain, stress reduction, increased circulation and • CEREC • PerioLase Certified in Biological Come see us and feel safe. We provide Saliva Analysis, Hair Analysis, Com- ® • Dia improved range of motion. Therapeutic massage is integrative dental care for adults and plete, Whole Body Workup,• Far Dentistry. Infrared Therapy Digital X-rays • Micro-prep®
210-495-5588
a medically proven method of supporting your health and wellness. Call to schedule your appointment today!
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NaturalAwakeningsSanAntonio
children. See display ad on page 21.
- Fibro, chronic fatigue, allergies, etc.
www.TotalMouthFitness.com | 14310 Northbrook, Suite 150, 782
DIET & HEALTH CENTER
Beverly Meyer, CCN Holistic and Clinical Nutritionist 210-826-0034 www.ondietandhealth.com
Feeling wired, tired and overwhelmed? I work with anxiety, sleep, the thyroid and adrenals to help you feel and function better. Improve weight and mood with a hearty, higher-fat diet. Check my award-winning blog, podcasts and newsletter for helpful information on many health topics. In practice since 1985.
HANDS N HARMONY WELLNESS CENTER
2041 Universal City Blvd, Universal City, 78148 210-566-1168 www.handsnharmony.massagetherapy.com We are a holistic bodyworks and wellness center that takes an integrative approach toward wellness. Our owner, Nancy Brewington, has been in the health care field for more than 10 years and has developed a 4-pillar system to treat the Physical, the Emotional, the Spiritual and the Energetic aspects of each individual. As you flow from one part of a healthier lifestyle, it naturally leads to other phases, and the components we offer are part of a larger healthy lifestyle continuum.
INTEGRATIVE FAMILY MEDICINE Dr. Simone Norris, MD 18720 Stone Oak Pkwy 210-888-1817 www.ifmofsa.com
Five minutes with your doctor isn’t enough; that’s why an initial consultation with Dr. Simone Norris is typically 6090 minutes. Integrative Family Medicine is committed to bringing you and your family the best value in highquality, patient-focused, holistic primary care. Dr. Norris and her team combine the best of traditional We s t e r n - b a s e d s c i e n t i f i c m e d i c i n e w i t h complementary and alternative approaches that allow the body to access its own innate healing abilities. See display ad on page 12.
THE CENTER FOR COMPLEMENTARY MEDICINE
7300 Blanco Rd, #503 210-733-0990 www.complemed.net
Experience and care are found within this group of independent practitioners working together with your best interest in mind. Come experience a more integrative approach to care, where an MD, homeopath and psychologist cooperate, and where specialists in nutrition, body work, acupuncture, hypnotherapy and other therapies work together to treat the whole person. See display ad on page 7.
SCHOOLS
LIFE ENRICHMENT THE CRYSTAL MYSTIC
TEXAS HEALTH AND SCIENCE UNIVERSITY
4703 Shavano Oak, Ste. 100 210-800-2103 www.thecrystalmystic.com
The Crystal Mystic is San Antonio’s newest metaphysical store, offering enchanting crystals, magical jewelry and inner transformation. We also offer intuitive counseling, tarot, clairvoyance, books, incense, Reiki, angelic and spiritual guidance and Shamanic healing. See display ad on page 21.
UNLIMITED THOUGHT LIFE ENRICHMENT CENTER & BOOKSTORE 5525 Blanco Road 210-525-0693 www.unlimited-thought.com
Unlimited Thought, the “how to improve your life” store, has been dedicated to the expansion of consciousness since its inception in 1987. We are a fullservice specialty bookstore and learning center offering classroom and meeting room space. The center provides daily classes, activities and seminars and monthly Body-Mind-Spirit fairs. Affiliated practitioners offer intuitive counseling, telephone counseling, massage therapy and energy work. Come see the Southwest’s largest assortment of books, CDs and audio tapes on all spiritual and philosophical traditions and our large collection of unusual gifts, jewelry, crystals and stones, incense, candles, massage, essential oils and much more.
Auxiliary Classroom in San Antonio 9240 Guilbeau Road 210-901-1234 www.thsu.edu
Thanks to a collaboration between THSU and University of the Incarnate Word, you can now take classes toward a master’s/bachelor’s degree in acupuncture and Traditional Chinese Medicine right here in San Antonio at the UIW Saidoff Center. Registration is open for the spring 2018 trimester. Visit www.thsu.edu to learn more. See display ad on page 17.
SPIRITUALITY CENTER FOR PRACTICAL SPIRITUALITY
The Living Church of Today 7150 W. IH-10, in the Jefferson Building 210-201-3396 www.c4ps.org
Replenish, renew, rejuvenate. Join us Sundays 2-3 p.m. The Center for Practical Spirituality (C4PS) practices an extremely positive approach to life, seeking to accept the good in all people and in all life. God is seen as having many attributes, the most important being, “God is LOVE.” See display ad on page 15.
ECKANKAR
Eckankar Center of San Antonio 1603 W. Lullwood (off 1700 block of West Hildebrand) 210-737-6863 www.eckankar-texas.org
MINDFULNESS MINDFULNESS NOW
Opening to a Fuller Life Sue Yeo 210-529-0913
[email protected] www.mindfulnessnowsa.com
Want to reduce your level of stress or enhance the quality of your life? Practicing mindfulness can help you. Key elements of mindfulness training provide you with the skills for a more positive and compassionate response to everyday challenges. Sue provides monthly mindfulness sessions and also is available for one-on-one sessions.
REIKI BRIANA BROOKS
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NaturalAwakeningsSA.com
November 2017
29
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Spry Living – 8,907,303 Shape – 2,521,203 Men’s Health – 1,852,715 Prevention – 1,539,872
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Contact us about acquiring an existing publication FOR SALE highlighted in RED* Natural Awakenings publishes in over 80 markets across the U.S., Puerto Rico and the Dominican Republic (listed below).
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THE SAN ANTONIO EDITION IS FOR SALE! Own an established edition (8+ years) in a desirable market with HUGE growth potential!
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THREE -MONTH EDITORIAL CALENDAR AND MARKETING PLANNER
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Uplifting Humanity plus: Holidays
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Health & Wellness Issue
Natural Stress Relief plus: Understanding Nutraceuticals Readers are Seeking These Providers & Services: Integrative & Natural Healthcare Providers • Energy Healing Wellness Trainers & Coaches • Physical Therapy Fitness/Health Clubs • Yoga/Pilates Studios Spas & Retreats • Spiritual Practices • Natural/Organic Markets All-Natural Supplements • Nutrient-Rich Foods ... and this is just a partial list!
Meditation Styles plus: Living Courageously
Readers are Seeking These Providers & Services: Career Reinvention • Energy Healing • Fitness/Health Clubs Integrative Physicians • Life Coaching • Personal Development Tools Psychological Counseling • Wellness Trainers • Meditation Instruction Spiritual Healing • Yoga Classes... and this is just a partial list!
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