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HEALTHY LIVING HEALTHY PLANET

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GOOD DOG!Positive Training Yields Fast Results

Dr. Peter Sheng: Bringing His Cultural Legacy to Modern Medicine

EATING OUT? EAT GREENA Guide to Eco-Friendly Restaurants

NOVEMBER 2011 | Greater Cincinnati | nacincin.com

LOCAL Calendar

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3natural awakenings November 2011

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Natural Awakenings is your guide to a healthier life. In each issue readers find cutting-edge information on natu-ral health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

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4 newsbriefs

7 healthbriefs

9 globalbriefs

10 wisewords

14 greenliving

16 eatwell

20 naturalpet

21 fitbody

22 healthykids

23 ecotip

24 healingways

25 localcalendar

29 resourceguide

contents

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6 COMMUNITY SPOTLIGHT Dr. Peter Sheng: Bringing His Cultural Legacy to Modern Medicine by Phebe Beiser

10 EMPOWER LOCAL BUSINESSES TO STRENGTHEN LOCAL ECONOMIES Success Tips from Advocate Michelle Long by Brian Clark Howard

12 HOW DANGEROUS ARE CELL PHONES fOR CHILDREN?

14 SHOP SMART Keep Dollars Working in Local Communities by Linda Sechrist

16 EATING OUT? EAT GREEN Eco-Friendly Restaurants Serve Up Sustainability by Sandra Murphy

18 HEADACHE REMEDIES TO YOU Natural Ways to Spell Relief by Dr. Lauri Grossman

20 GOOD DOG Positive Training Yields Fast Results by Sandra Murphy

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Longer Lives for Dogs with TA-65®MD

For those who value health and vitality, TA-65®MD has proven to be the most important weapon in the

fight against the ravages of old age. Now there is reason to believe that a daily dose of TA-65®MD may also benefit dogs. Man’s best friend may also experience a rejuvenated immune system, lengthening of short telomeres, increase in energy and endurance, vision improvement, and strength and flexibility just like TA-65®MD provides for humans. Telomeres are the biological age-indicating time clock. Telomeres are the ends of chromosomes that shorten with age. When telomeres get too short, cells either stop functioning properly or die. When that happens to enough cells in an organ system, the organ dies and so does the organism. TA-65®MD is a patented natural molecule found in the Astragalus plant. TA-65®MD capsules contain no yeast, dairy, eggs, gluten, corn, soy, wheat, sugar, starch, salt, preservatives, artificial color, flavor, or fragrances. For more information, visit TASciences.com or call 212-588-8805. See ad, page 19.

Lynne Carroll’s Yoga Studio’s NEW Location

Lynne Carroll’s Yoga studio has moved to a new location. The studio can now be found at 5736 Springdale Road in Cincinnati. To welcome

yoga participants at their new location, Lynne Carroll’s Yoga studio is currently offering one month of free unlimited class attendance with the

purchase of two months. All classes are very beginner friendly and held on Mondays, Wednesdays, Saturdays at 10:15 a.m. as well as Tuesdays and Thursdays at 7:15 p.m.

For more information, call 513-518-2066 or visit online at LynnesYogaStudio.com. See ad, page 15.

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Imagine Feeling Like You’re 30-Something Again!

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Colloidal Silver Spurs Toothbrush Revolution

The Mouthwatchers Colloidal Silver Toothbrush is the number one selling toothbrush in Whole Foods stores so far this year and the first toothbrush with

bristles made of colloidal silver to eliminate germs on the mouth, teeth and gums as well as keep the toothbrush itself free from germs. Over 100 million microorganisms exist on a single toothbrush head, helping contribute to general illnesses and gum and tooth disease. Countless millions of microorganisms exist within the human mouth, slowly destroying teeth and gums. The Mouthwatchers Colloidal Silver toothbrush is the first toothbrush that works synergistically with toothpaste to fight tooth and gum decay. Each Mouthwatchers brush has more than 2000 individual bristles composed partly of col-loidal silver. Unlike the germ-laden bristles of a standard toothbrush, each bristle of the Mouthwatchers brush is both immune to becoming a home to microorgan-isms but is also an anti-bacterial tooth and gum cleaning apparatus that enhances and complements the benefits of toothpaste.

For more information, visit MouthWatchers.net

Reiki I & II Classes

Peaceful Spirit invites to a double Reiki class on Saturday, November 12th, from 9 a.m. to

5 p.m. Instructor Pam Doremus will be teaching Reiki I from 9 to 11:30 a.m. and Reiki II from 1 to 5 p.m. Each class costs $75 and includes an introduction and initiation to the level of this hands-on healing system. Reiki I will enable participants to focus Reiki’s healing energy on themselves or others. Reiki II increases the in-tensity of the Reiki energy and enables “distance healing”. The classes will take place at 2019 Morningside Drive in Florence, Kentucky.

Call 859-750-4720 for reservations and more information. See CRG listing, page 30, and yellow Mark Your Calendar listing, page 25.

859.431.4430 549 Lafayette Ave, Bellevue, KY.

Visit us online ProWellnessChiropractic.com

Dr. Mark JohnsonWelcoming New Patients

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NEW Family Yoga Classes at Yoga Ah!

Yoga Ah! Studio is honored to be one of the first yoga studios

in Cincinnati and Northern Ken-tucky to offer family yoga for kids and babies. Starting in November, Yoga Ah will be teaching two new yoga classes for teens and soon-to-be moms. Teen Yoga classes will take place every Monday at 5 p.m.; Prenatal Yoga classes will be held every Saturday at 10:30 a.m. In Pre-natal Yoga, participants will learn to breathe deeply and relax, which will help them during labor and mother-hood. They will also learn strength-ening and stretching postures that are safe for them and their baby during pregnancy. All classes are $12. A 5-class pass is available for $55 and a 10-class pass for $99. Yoga Ah! is located at 4046 Hamilton Avenue (2nd Floor) in Cincinnati.

For more information, visit YogaAhStudio.com. See ad, page 15.

Photo: photoxpress


Dr. Peter Sheng came from a medical family with a grandfather as a physician. After becoming a doctor in Taiwan, he came to

the U.S. for further training. “My father got ill with cancer when I was in my first year of residency at UC. I decided to become a clinical oncologist and treat cancer patients. After starting prac-tice, I realized there was a big gap between the research and clinical treatment outcomes. I asked, “What else can I do—besides what I learned in school?” Dr. Sheng’s passion is to come up with

alternatives for cancer therapy. “Lung cancer is an area where we’re really not making a whole lot of progress,” he says. “With a five year survival rate of only 17%, we’re talking about 200,000+ patients diagnosed each year. Chemotherapy

continues to have a lot of side effects. In my own practice, I have over the years collected 10-15 cases treated with a mixture of herbs. I have studied extensively the ancient literature, along with modern case histories in China, coming up with a formula of my own. I have seen a

few cases who have exhausted their options. With side effects from chemotherapy, they came to me and bounced back with a better quality of life.” It was natural for Dr. Sheng to get into traditional Chinese medicine because “it’s my cultural legacy. Even in the 21st century we still don’t know how acupuncture works! For 20 years, I’ve been treat-ing my patients with acupuncture. I also use Chi-nese herbal medicine. I’m continuing to integrate

newer stuff, not just traditional Chinese back-ground but also Western medicine – in other words, not just one or the other.” Chinese med-icine is energy medicine, he explains. There is energy that regulates, nourishes, and motivates different bodily functions. We need to nurture,

balance and enhance this energy. That could be through good nutrition, meditation, and, obviously, acupuncture, too. Energy medicine is not limited to traditional Chinese medicine: there’s also reiki, meditation, healing touch. Dr. Sheng continues, “I like to look at things from a holistic point of view, multiple lifestyle factors like how’s the diet, sleep, emotions? The vast majority of people doctors see are what I refer to as the chronic illnesses of the

21st century — chronic fatigue, insomnia, fibromy-algia, depression, anxiety . . . and our Western medi-cine approach is prescription drugs for each symp-tom.” An elderly lady attended one of his lectures and talked to him afterward. “She got a diagnosis of restless legs and sleep disturbance when she really had multiple prob-lems: chronic fatigue from not sleeping well, hot flashes even though she’s in her 70s, dry mouth, irritability. She took medication for her restless legs but still had other symptoms. I looked at her with the Chinese medicine approach. She had yin and yang energy imbalance. It’s autonomic system imbal-ance — the sympathetic and parasympathetic systems. In short, the sympathetic system is the stress response; the op-posite is for resting, rejuvenating. During the day we should be sympathetic strong and at night parasympathetic domi-nant. Western medicine is not time medicine. We don’t know that if you have symptoms a certain time of the day, what does this mean? In Western medicine, she would get several prescriptions. With acupuncture her symptoms were better in a week.” “My ancestors came up with this yin and yang differen-tiation. They also discovered mixtures of herbs to boost the energy. Although the history of Western medicine is relatively short, there’s no question we’ve made great discoveries in terms of organ transplants and advanced technology like ro-botic assisted surgery. It’s pretty amazing! On the other hand, for a lot of the basic chronic complaints, we don’t seem to have very good solutions. My approach is integrative, using the best of both worlds.” Evidently he is succeeding since he has been named Best Doctor several years in Cincinnati Magazine!

To contact Dr. Peter Sheng at TriHealth Integrative Health & Medicine, call 513-985-6736 or 514-984-3334. Also visit on-line at petersheng.com and IntegrativeHealth.TriHealth.com. See ad, page 2, and CRG listing, page 29. To view Phebe’s blog, go to phebek108.wordpress.com

Dr. Peter Sheng: Bringing His Cultural Legacy to Modern Medicine

communityspotlight

by Phebe Beiser


(513) [email protected] Center for Healing Arts11223 Cornell Park Dr., Blue Ash, Ohio 45242

Aufstellung:Releasing WhatHappened to Someone ElseUpcoming Workshop:

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Beverly J Welbourne(513) [email protected] Center for Healing Arts11223 Cornell Park Dr., Blue Ash, Ohio 45242

Beverly J Welbourne

Aufstellung:Releasing WhatHappened to Someone Else

2 weeks advanceregistration, $60$70 thereafter

HOME IS WHERE THE HEALTHY MEAL ISOne of the joys of heading

home for the holidays is the anticipation of gathering around the table with loved ones and enjoying delicious foods. But we do well to indulge in the home-cooked meal experience on non-holidays, as well. Foods prepared away from home, including fast food eaten at home and store-prepared food eaten away from home, tend to fuel an increase in total calorie intake. Con-versely, eating at home is linked with healthier choices. According to research from the University of North Carolina at Chapel Hill recently published in the Journal of the American Dietetic Association, both the eating location and food source significantly impact the daily calorie intake of school-age children and may be linked to rising rates of childhood obesity. The study found that the percentage of calories eaten away from home increased from 23.4 to 33.9 percent from 1977 to 2006. A new study from McGill University, based on data from 160 women, further suggests that a home-cooked meal can prompt people to make healthier and more nutritional food choices. The women in the study tended to reach more for the greens, rather than high-calorie desserts. Reporting in the American Journal of Clinical Nutrition, the researchers suggest that when we eat at home, emotion-ally rewarding factors like contentedness may help override our wired-in preference for high-fat, sugary foods. The find-ings point to factors that may encourage healthy eating such as interpersonal communication, home design and atmo-spheric cues, including pleasing music, dining landscape and kitchen equipment; all have all been found to induce positive emotions.

See the GoodFeeling happy in an increasingly

troubled world can be challeng-ing, but according to a new study published in the journal Personal-ity and Individual Differences, we can evoke more consistent feelings

of happiness by holding a positive, nostalgic view of the past and banishing negative thoughts and regrets. San Francisco State University researchers that studied the happiness status of 750 volunteers point out that al-though we may not be able to change our personality, we can alter our view of a time in our life and thus create hap-piness. They concluded that savoring happy memories and reframing painful past experiences into positive ones is an effective way to increase overall life satisfaction.

healthbriefs

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THE NEW COCONUT OILMost older studies that gave coconut

oil a bad rap involved partially hydrogenated oil loaded with trans-fatty acids. But the unrefined virgin coconut oil now available in many health food stores is not chemically treated and is trans-fat free. Marisa Moore, a spokes-woman for the American Dietetic Association, a nonprofit organization of nutritionists, explains that the main sat-urated fat in virgin coconut oil is lauric acid, a medium-chain fatty acid that can help increase levels of HDL (good cho-lesterol).

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HAPPIER AND HEALTHIER AT WORk

A UK study from the University of Exeter confirms good news:

Employees that have a say in the design and layout of their workspace are happier and healthier. But that’s not all—they also become up to 32 percent more productive.

Taking Steps Against DiabetesNovember is National Diabetes

Awareness Month, a reminder that by taking the necessary steps, many Americans can prevent incur-ring the disease. According to the Centers for Disease Control and Prevention (CDC), 79 million of us have pre-diabetes and may develop diabetes later in life. New research suggests that inactivity, along with an overly refined diet, impairs the body’s control of blood sugar levels and may play a key role in the development of Type 2 diabetes. “We now have evidence that physical activity is an important part of the daily maintenance of glucose levels,” advises John Thyfault, Ph.D., an assistant professor at the University of Missouri-Columbia, whose new study monitored the activity levels and diets of healthy and moderately active young adults. He concluded that, “Even in the short term, reducing daily activity and ceasing regular exercise causes acute changes in the body associated with diabetes, which can occur before weight gain and the development of obesity.” The CDC reports that 25 percent of Americans have inactive lifestyles, taking fewer than 5,000 steps a day, instead of a recommended 10,000 steps. Seventy-five percent do not meet the weekly exercise recommendations of 150 minutes of moderate activity, combined with a muscle-strengthening activity twice a week. While regular exercise is crucial in preventing the disease, so is diet. Research led by scientist Patrice Carter, at the University of Leicester, in England, has found that cutting down on high-fat, high-sugar foods and refined grains while eating more green leafy vegetables can significantly reduce the risk of developing Type 2 diabe-tes. Her study, published online in the British Medical Journal, states that an extra serving of green leafy vegetables a day can reduce the risk of diabetes by 14 percent.

healthbriefs

Don’t forget to love

yourself.~Soren Kierkegaard


Community CurrencyPrivate Mints on the UpswingA local currency movement is again emerging as a way to focus business capital, especially con-sumer spending, on community economies. BerkShares illustrate the phenomenon. First issued in 2006 in the southern Berkshires region of Massachusetts, more than 2 million of these paper notes are currently in circulation. One hundred BerkShares can be purchased for $95 at one of five local banks and exchanged at participating merchants with the same purchasing value as U.S. dollars. The program provides consumers an incentive to keep the notes active and shop and dine locally in the 400 neigh-borhood businesses that accept them. “At the moment, we’re a very sophisticated ‘buy local’ program,” says Susan Witt, co-founder and administrator of BerkShares, Inc., “but the potential to move to an independent currency is built in.” Networking is key. Some local currency success stories include New York’s Ithaca Hours, North Carolina’s Plenty and Wisconsin’s Madison Hours, but others have not sur-vived, despite sometimes extensive marketing support. BerkShares continue to represent a relatively small part of the region’s local economy. Witt says: “In the short term, it’s about educating people about local economies. In the long term, it’s transforming the institution of money. We’re not there yet. But everyone knows what BerkShares are.”

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sOccket to MeA Powerful PlaythingTwo Harvard undergraduate students, Julia Silverman and Jessica Matthews, have come up with a way to harness the kinetic energy of a moving soc-cer ball and store it as electric current in a battery inside the ball. The invention, called sOccket, collects enough energy in 15 minutes of play to power a typical LED lamp for three hours. The device sports its own power outlet to retrieve the juice inside. Today’s sOccket is designed to last for a year or longer; researchers are studying its larger potential.

Source: CleanTechnica.com

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wisewords

Michelle Long is the execu-tive director

of the Bellingham, Washington-based Business Alliance for Local Living Econo-mies (BALLE). The fast-growing network aims to empower local businesses with their financial goals while they actively contribute to healthier communities and a cleaner environment. Their triple bottom line is people, the planet and profit. BALLE represents 22,000 inde-pendent businesses in 30 states and Canadian provinces. By serving as an information clearinghouse and support center, BALLE is proving that no busi-ness is too small to make a difference.

Why is it important to foster local economies?Locally based activity is where we are seeing real prosperity. Today, as we face economic, community and ecological crises, we see bright spots where local businesses are working together to build strong, healthy local economies.

How can local businesses positively affect their commu-nities and the environment?

There is a natural accountability when business owners live with the impacts of their decisions, instead of from hundreds or thousands of miles away. Local supply chains also reduce carbon impacts by decreasing transport time.

Why is it vital to foster new strategies and support net-works for local businesses?Small businesses are stronger together than they are alone. Working in col-laboration, business people enjoy en-hanced powers of communication and networking, including opportunities to save on smart, shared purchasing. They often support each other through learn-ing, mentoring and even investing in each other’s businesses.

How does investing money locally, or community capital, help?This aspect is a critical component of a healthy community economy, because too often, when we put our money into something like a mutual fund, we don’t know the impact and how much harm is coming from it. Community capital,

Empower Local Businesses to Strengthen

Local EconomiesSuccess Tips from Advocate Michelle Long

by Brian Clark Howard

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investing locally, is much more personal and direct; it can help ensure we’re bringing about changes we want, such as resilient communities and local food supplies. Just going for impersonal finan-cial returns isn’t working. More local banks are innovating in this area. One example is One Pacific Coast Bank, in the Northwest. New kinds of investment clubs also are com-ing on line.

Which examples illustrate how businesses are thriving as a result of new local models?Several local manufacturing groups spoke of their results at BALLE’s 2011 annual conference. Examples include SF (San Francisco) Made and Made in Newark. These nonprofits build a regional economic base by developing a sustainable and diverse local manu-facturing sector. In Philadelphia, the apparel boutique Sa Va uses local materials in every detail, down to people growing plants for dye in vacant lots. The city has granted the shop tax breaks in ac-knowledgment that it creates jobs and supports other local businesses.

Which examples illustrate how businesses have reinvented themselves based on new local models?After attending a BALLE conference, the president of T-shirt maker TS Designs launched steps to localize the entire sup-ply chain to enhance its push for social and ecological sustainability. Typically, a tee travels 16,000 miles before you put it on, but TS now collaborates with North Carolina farmers, cotton ginners and others to go from “dirt to shirt” in 750 miles.

What challenges loom for local business efforts, and how can they be overcome?One of the biggest hurdles is that many people are innovating, but they are going it alone. BALLE connects businesses to other people, ideas and resources so they can learn from each other and not have to start from scratch. Another barrier is financing. We have started to bring together pioneer-ing philanthropists that put a little funding in to create the conditions for businesses to proceed from there. The Cleveland Foundation, for example,

recently helped seed a worker-owned laundry co-op. Most economic development subsidies still favor large corporations rather than local businesses, but some shift when they see studies like those from Civic Economics, proving that the cost per new job is much cheaper by catalyzing and growing local business. In Phoenix, a study by BALLE network’s Local First Arizona showed how the state gets more high-paying jobs with benefits from a local office supply company, Wist Office Products, than from a big box store. Wist also spends more money locally for services ranging from graphic design to legal assistance, and donates more to local charities. In all, the study found that on a $5 million state con-tract, Arizona was losing half a million annually in economic leakage by doing business with a nonlocal competitor. As a result, the city of Phoenix changed its procurement rules and now buys local.

Brian Clark Howard is a multimedia journalist and the co-author of Green Lighting, Geothermal HVAC and Build Your Own Wind Power System. Connect at BrianClarkHoward.com.

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A new paper recently published online in Electromagnetic Biol-ogy and Medicine demonstrates

children and small adults absorb significantly more cell phone radiation than had been previously understood by using the conventional and widely used assessment methodology, the Specific Anthropomorphic Mannequin (i.e. plas-tic model of a brain, or SAM), to assess the ”Specific Absorption Rate”, known as the SAR.

• This study is important because it calls into ques-tion present cell phone exposure guidelines from an engineering, not health, point of view.

• Computer simulation of radiation penetration, in contrast to estimating radiation exposure using the fluid-filled plastic mannequin, demonstrates much greater radiation exposures, particularly for children and small adults, than pre-viously understood.

• The study shows that when phones are placed in the pocket or against the body the current FCC guidelines for radiation heating effects are presently being violated, and suggests that differ-ent SAR exposure guidelines should be

established for people who are smaller than the mannequin, including children and smaller adults.

• Experts say it is unlikely many cell phones on the market today would pass the FCC certification process with the amount of radiation now being demon-strated with this methodology.

• The computer simulation method-ology, known as Finite Difference Time Domain (FDTD), is an FCC-approved SAR assessment methodology. It offers 3 orders of magnitude higher resolution in the brain than the present methodology and can be used to measure radiation impacts on different parts of the body, as well, including especially sensitive tissues, such as the testes and the eyes.

FCC cell phone safety guidelines underestimate harmful radiation absorbed by children and

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• The higher resolution SAR assess-ment methodology, the FDTD, is pres-ently used widely in research settings, including at the FDA.

• The authors of the new study rec-ommend this more accurate cell phone radiation exposure methodology replace the SAM mannequin methodology.

• It is important to understand that globally accepted physics metrics are now indicating common cell phone use exposes users to radiation levels suffi-ciently powerful to cause tissue damage from heating.

• Previously, the focus of the cell phone safety debate has been on biological effects from the less well understood, but equally important, ‘non-heating’ effects from the radiation, which are not addressed by either of the above risk assessment methodologies, and are a separate subject.

• Another issue, rarely discussed, is that our prevalent method of cell phone use (phone placed against the head) uses more energy from battery drain than communications using a wired headset. Using wired headsets not only will greatly reduce health risk, the subject of the current paper in Electro-magnetic Biology and Medicine, but will also be more energy efficient on a very significant scale, given there are 5 billion cell phone users worldwide. On both grounds, governments have a man-date to act now to reconsider the mode in which we as a society use cellular communications.

• It is expected that governments globally will want to reassess the extent of cell phone proliferation, and espe-cially use of cell phones by children, and to recommend wired headset use in light of this important re-analysis of cell phone radiation risk.

For more information visit online atElectroMagneticHealth.org

Source: “Exposure Limits: The underesti-mation of absorbed cell phone radiation, especially in children” by Om P. Gandhi, L. Lloyd Morgan, Alvaro Augusto de Salles,Yueh-Ying Han, Ronald B. Herber-man & Devra Lee Davis (Corresponding author is L. Lloyd Morgan at 510-841-4362 or [email protected])


greenliving

Today, Americans can tap into one of the best bargains

around by voting to support our local and regional economies. By shifting our shopping to locally owned and oper-ated retailers and service providers, we help create and retain area jobs, support community commerce and build valuable relationships and social connections within our community. With every local purchase, we leave the store enriched, having deepened both community social capital and genuine wealth. Imagine the joy of knowing that your purchase contrib-utes to the dentist supplying braces for the local grocer’s kids, the local insur-ance agent’s mortgage payment, the local banker’s roof repair and the local roofer’s dinner— all of them friends and neighbors. The list of benefits—from shoring up local home values to ensuring access to local produce—keeps expanding as your dollars continue to circulate within the community. Yet, finding a fuller range of locally made items at locally owned stores will continue to be challenging until shoppers demand it. One way to begin

aligning purchases with your values is by patron-izing stores that offer socially responsible and fair trade items. Shaktari Belew,

author of Honoring All Life: A Practical Guide

to Exploring a New Real-ity, explains how purchas-

ing goods and services can actually create local com-

munity wealth for all if they are specifically designed for that outcome. “When items are designed to be created and sold locally, everyone involved benefits, from the suppliers that obtain

the raw materials through those that manufac-ture, sell and

buy the finished item. Even the environment benefits.” Belew encourages our learning as much as possible about purchases. “Once people are aware of the two vital concepts of localization and design, they will be better able to scrutinize pur-chases,” advises this designer and whole-systems thinker who focuses on resilient community design. As a TransitionUS.org workshop leader and one of the primary designers of the Commu-nity Engagement Process for Unified Field Corporation’s whole-systems/quadruple bottom line financial model,

Keep Dollars Working in Local Communities

by Linda Sechrist

this Oregon resident tries to follow her own advice. “The Cradle to Cradle C2C certification helps,” she says. The C2C program is an eco-label authorized by McDonough Braungart Design Chemistry, co-founded in 1995 by William McDonough, the author of Cradle to Cradle. The certification process assesses a product’s safety to humans and the environment, plus its potential for future life cycles. The “program focuses on using safe materials that can be disassembled and recycled for another purpose or composted as biological nutrients. To date, hundreds of items, from building materials, bedding and linens, baby care and haircare products to personal and household cleaning products, have been C2C certified. If you plan to ship gifts long distances this gift-giving season, why not use the first C2C-certified con-sumer product—a U.S. Postal Service packing box? It exemplifies how a complex good design makes a product people- and planet-friendly. All 60 of the product’s boxes, decals and labels, involving 1,400 component materials, had to be certified, but the benefits are big: reduced costs for handling waste and disposing of hazardous materials; plus, the receiver may easily recycle the item with a free conscience. “Imagine a closed-loop market system in which any number of items made from finite resources such as glass, paper, steel, plastic and cloth are designed to be reused in a near-endless cycle,” says Belew. “Imagine a world of goods designed for easy repair and maintenance, rather than obsolescence.” Belew, the designer of Will’s Bills, a form of complementary currency, also recommends buying items that have long-term reusability specific to our needs. “My daughter loves a particular curry sauce, which comes in a little glass jar with a screw-top lid,” she relates. Rather than recycle the jars, the family reuses them for storing small things at home. “They’re also the per-fect size for single servings,” she says. Sometimes, just a simple shift in perspective can change an item from trash to treasure.

Linda Sechrist is an editor of Natural Awakenings community magazines.

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Eating green isn’t limited to salads. It means that sustainable thinking goes into a meal at every stage,

from the use of local ingredients and energy savings to recycling and com-posting waste. Delicious food, served thoughtfully, is the goal of today’s envi-ronmentally conscious restaurant. Look first to local mom-and-pop eateries that are doing it right, but there are some chains worth considering, as well. With more than 25 million cups of wake-up java sold each day, coffee shops have a perfect opportunity to start a good day by example. California-based Green Café Network consults

with owners and baristas to reduce the environmental impact of member shops. Efficient equipment, biodegrad-able cups and renewable products for flooring and tables make the coffee house experience more sustainable, especially when buyers select shade-grown, organic, free-trade beans. Starbucks Corporation has taken it all a step further by designing a pre-cer-tified Leadership in Energy and Environ-mental Design (LEED) prototype store. It features recycled floor tiles, reduced lighting and lower water usage and air conditioning set three degrees higher than usual.

Souplantation & Sweet Tomatoes offers fresh-tossed salads, made-from-scratch soups and hot or cold desserts in their 120 restaurants, where vegan, vegetarian and gluten-free items are offered daily. Reclaimed recyclables come back as takeout containers, towels and napkins. Materials sent out for recycling include glass, paper, alu-minum and cardboard. Even garbage is given a new role as part of a chain-wide composting program. Tankless water heaters are in while traditional systems are out and cleaning products are all Green Seal certified. At Chipotle Mexican Grill, “It’s not just a burrito, it’s a foil-wrapped, hand-crafted, local farm-supporting, food culture-changing cylinder of delicious-ness,” states the company’s website. In 2010, Chipotle served about 5 million pounds of local farm produce through its 1,000 mostly North American stores. The company-wide 2011 goal is 10 million pounds. Inside those burritos, 40 percent of the beans are certified organic, resulting in 140,000 fewer pounds of pesticide added to the soil. The romaine lettuce, bell peppers, jalapeño, red onions, oregano and tomatoes come from family-owned farms.

eatwell

Eating Out? EAT GREENEco-Friendly Restaurants Serve Up Sustainability

by Sandra Murphy

Garden Fresh Restaurant

Corp., the parent company of

Souplantation & Sweet Tomatoes

restaurants, estimates that its

recycling and composting pro-

grams annually save:

n 2,129,400 pounds of

waste paper

n 7,452,900 gallons of water

n 3,194,100 cubic yards of

landfill space

n 4,365,270 kilowatts

of energy


Signs of an Eco-Friendly Restaurant

Making the environment a priority doesn’t have to be expensive or time-consuming.

Owners and managers can green up any local restaurant, and customers will appreciate the results. Following are some good first steps.

n Recycle everything possible—paper, aluminum, plastics and glass.

n Collect food waste to give to local gardeners to compost.

n Switch from foam carryout containers and bags to Earth-friendly products made from biodegradable vegetable starch; also consider transitioning to recycled napkins.

n Use eco-friendly cleaning supplies that are healthy for staff and customers.

n Install low-flow aerators on sink faucets and low-flow conversion kits on toilets to reduce water usage.

n Anytime equipment needs to be replaced, choose a greener model, from light bulbs to refrigerators, which will save on energy bills.

n Remember, going green is a process.

For more information, visit the Green Restaurant Association’s DineGreen.com.

California patrons also enjoy locally grown lemons and avocados. Chipotle produce typically travels no more than 300 miles to its distribu-tion centers. Short travel time means less fuel burned and fewer greenhouse gases plus fresher, more nutritious food on the plate than what less eco-con-scious restaurants provide. “The environment is the basis of our business; we try to be green in everything,” explains Mike Vroman, a store manager in the St. Louis area. So, for example, “Most of the beef we serve in this area is either from Missouri or Kansas. Even our uniforms are 100 percent organic cotton.” Because restaurants draw their highest levels of electricity when community demand peaks, Chipotle installed solar panels on 75 of its Texas restaurants, while a wind turbine pro-vides electricity at the Gurnee, Illinois site, reducing midday drain on the grid. The Gurnee site is the first restaurant ever to receive the superior Platinum Leadership in Energy and Environmen-tal Design (LEED) rating. Is it possible to operate a restau-rant without a dishwasher, range, hood or oven? Yes, if bowls, straws, cutlery, chopsticks and cups are made from corn or potato starch. Freshii meals are created in biodegradable, all natural, food-safe bags. Custom made, the bags leave a carbon footprint five to seven times smaller than the most energy-efficient dishwasher. Everything taken from the store will readily biodegrade or is easy to recycle. Even store size is a factor. Freshii founder Matthew Corrin notes, “As we grow, our stores are built smaller, to use less materials, to use greener materi-als, to consume less energy, to take less from this Earth.” Some Freshii stores are super-efficient, encompassing just 150 square feet.

If a burger, fries and shake dinner evokes guilty pleasure, EVOS removes both the guilt and grease, leaving only pleasurable flavor. The restaurant’s trade-mark Airfries are better for more than just folks’ arteries. “Our potatoes are air-fried at a high temperature,” explains Jackie Macaluso, community ambassa-dor for EVOS, “so we have no used and reused vats of grease to discard.” Less noticeable eco-bonuses include zero-VOC paint and flooring, made from sustainable, eco-friendly, raw materials like wood flour, linseed oil, rosin, jute fiber and limestone. The company’s Southeast U.S. locations work to raise awareness that even com-fort foods can be greener, healthier and still taste good, and to teach children about healthier eating habits. Of course, there’s usually a Sub-way Restaurant around the corner. Long committed to serving fresh food fast, the company recently announced its new LEED-certified eco-edition. With 35,000 franchises in 98 countries, small changes add up to big blessings for the Earth. The most important thing we can do to go green is to eat green every day. It serves up the most bang for the buck in healthy sustainability.

Sandra Murphy is a freelance writer at [email protected].

By cutting the volume of

pickle and pepper brine

used, Subway annually saves

739,000 gallons of water

and 130,000 pounds of plas-

tic, plus reduces shipping

miles by delivering the same

amount of product in fewer

trucks. Just eliminating the

paper interleaf between

cheese slices saves 450,000

pounds of waste paper a

year; the restaurant’s overall

goal is zero landfill waste.

EVOS generates one-third of

its restaurant energy needs via

wind turbines. For each store,

it’s the annual equivalent of

taking eight cars off the road

or planting 32 acres of trees.


Headaches can happen at any time. They can interfere with work, school, family time or the

simple enjoyment of a sunny day, but anyone tired of this vexing health prob-lem is far from alone. According to the Headache Institute that is affiliated with St. Luke’s-Roosevelt Hospital Center and Beth Israel Medical Center in New York City, more people complain about headaches than any other medical ail-ment. Headaches present themselves in a variety of ways. The National Institute of Neurological Disorders and Strokes, for example, describes vascular migraines, tension headaches and cluster headaches. The institute cautions that headaches can serve as warning signals of problems that re-quire professional attention. However, when serious conditions have been ruled out, conscientious preventive treatment can be more helpful than the all-too-common habit of taking mul-tiple doses of aspirin or other tablets. Dr. Roger Morrison, of the Hahn-emann College of Homeopathy, further reports that there is good clinical evi-dence that, for most headaches, taking a single tablet of headache medicine such as aspirin or Tylenol can be just as effective as two or more pills. He also states that such over-the-counter medications may be followed by rebound headaches in a never-ending cycle. So, where can we get swift relief that also can improve our health in the long run?

Complementary Treatments: University Health Services at the University of California, in

HEADACHE REMEDIESNATURAL WAYS TO SPELL RELIEF

by Dr. Lauri Grossman

Berkeley, recommends acupuncture and manipulative treatments by a quali-fied chiropractor, osteopath or massage therapist as an alternative. These treat-ments help to release stress, balance the body’s energy and regulate disturbances in the nervous system, which can all be contributing factors to headaches. Regular Exercise: The National Head-ache Foundation recommends regular exercise, such as swimming or vigorous walking, preceded by a good warm-up and followed with ample hydration to stave off head pain. A routine of 20 to 40 minutes of aerobic exercise, three or more times a week, helps to both relieve stress and balance internal physiology.

Good Posture: Pay at-tention to any ten-dency to bend over a com-puter or desk for long periods. Baxter

Simple ideas to create peace in our hearts.

Read about it in Natural Awakenings’

December edition

For more information about advertising and how you can participate, call

513-259-3090

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UpliftingHumanity


Minimize Your Age Related Decline and Dysfunction

Bell, a medical doctor from Northern California, recommends using yoga to help correct alignment that has got-ten out of whack due to inattention to proper posture. He says that regular yoga practice often reduces both the frequency and intensity of migraines.

Proper Diet: It’s wise to avoid food additives and to eat meals consisting of whole foods. Eating high-fiber foods and drinking a glass of water every two hours lessens the chance of headache caused by a buildup of toxins in the system. It’s also generally accepted that eating smaller portions throughout the day instead of large meals helps to keep blood sugar steady. Food allergies are a known cul-prit behind chronic headaches. In one study published in the medical journal, The Lancet, more than 90 percent of patients reported relief from migraine symptoms after eliminating allergenic substances from their diet. The most common offenders are foods with ad-ditives or nitrates, red wine, packaged lunch meats, MSG, hard cheeses, choc-olate, citrus fruit, tomatoes, eggplant,

fried foods and foods that are aged, fermented, or marinated with vinegar.

Natural Supplements: Leading natural health specialists James Balch, a physi-cian, and Mark Stengler, a doctor of naturopathy, agree in recommending two supplements to counter headaches.

n Magnesium to lessen migraines and prevent tension headaches, at the rate of 200 milligrams (mg) three times a day. One study of 81 people mentioned in Stengler and Balch’s book, Prescription for Natural Cures, showed that magnesium alone can reduce the frequency of migraines by as much as 41 percent.

n Riboflavin to prevent migraines, con-suming 400 mg every day for at least three months. A second study in their book reported that at this amount, the number of migraine attacks among the 49 participants decreased by 67 percent, with severity reduced by 68 percent.

Applied Homeopathy: Homeopathy

can be helpful in treating headaches, especially if individual symptoms are clear (for example, if headaches always occur on the right side at 3 p.m.). Two studies have independently demon-strated homeopathy’s beneficial effects in headache relief, published in the British Homeopathic Journal and Jour-nal of Liga Medicorum Homoeopathica Internationalis; these provide the basis for Homeopathic Educational Services’ guidance at Homeopathic.com. Indi-viduals may pick the relevant remedy that best matches their symptoms and take a 30C potency (available in most health food stores) dosage four times a day for up to a week. Stop taking the remedy upon improvement, but begin again if symptoms return and consult with a physician.

Lauri Grossman, a doctor of chiroprac-tic and certified classical homeopath, practices homeopathy in Manhattan. She also serves as chair of the American Medical College of Homeopathy’s department of humanism, in Phoenix, AZ. Learn more at amcofh.org and HomeopathyCafe.com.


“When a fearful or shy dog associates a new situa-tion with good things,

the dog blooms. I love to see it,” says Victoria Stilwell, of Animal Planet’s It’s Me or the Dog. “It’s the basis for posi-tive reinforcement training.” Stilwell explains that her method, known as Positive Dog Training, is all about spotting and rewarding the behavior you like as it happens. “Thus, the good behavior is likely to repeat, encouraging the dog to learn to live in a human world successfully.” Each dog has his own idea of the best reward—some favor toys, some work for food, others simply want approval. Training doesn’t have to be time-consuming, repetitive homework. Once you and your dog learn the basics, you can do short sessions.

The Clicker MethodA click of a small noisemaker used in training lets the dog know when he’s just done the right thing. As soon as we see the behavior, we’ll click faster than our brains can tell our mouths to say, “Good dog!” For example, to train “Watch me,” sit down with your dog, the clicker and some tiny treats. If he focuses on the treats or looks away, do nothing. If he glances at you, click and toss him a treat. A few click/treats later, your dog will figure out he did something to make the reward happen. Be prepared, because that thought will be followed by a very deliberate look at your face. After that, training will move at high speed. “Work on the basics first,” counsels psychologist Linda Michaels, owner of

Wholistic Dog Training, in San Diego. “Four commands—sit, down, wait and come—will get you started. You can do mini-training sessions throughout the day, such as ‘sit’ for breakfast or dinner, ‘come’ when called, ‘wait’ before going out the door, and ‘down’ during televi-sion programs. Continue practicing during commercials.” “How my service dog, Hunter, figured out what I needed and how to help me, I don’t know, but I have great respect for the intellectual abilities of dogs. Training is a way of opening com-munication; just like with a human, you can never be sure where the conversa-tion will take you,” remarks M. Shirley Chong, a professional clicker trainer in Grinnell, Iowa. “Positive training lets a dog be your friend, not a boot camp soldier obey-ing orders,” advises Patricia McCon-nell, Ph.D., a certified applied animal behaviorist in Black Earth, Wisconsin, and author of multiple titles, including The Other End of the Leash. “When he exhibits new behaviors, capture them, add a cue and give them a cute name. Always, the basis of the best tricks hap-pens when the dog offers his own ideas.” Pat Miller, of Peaceable Paws, in Fairplay, Maryland, also respects an animal as a thinking partner, “You get to see them figure out how things work,” she says. Miller, who serves as the training editor for Whole Dog Jour-nal, has trained dogs, cats, horses and a pot-bellied pig. She’s particularly pleased to have transformed a terrier, previously deemed unadoptable by a shelter be-cause of his biting, into a happy, stable patron of New York’s Central Park. Posi-tive dog training literally saved his life.

Retraining/Renaming Bad BehaviorsWith patience and know-how, jumping up on people can turn into dancing the conga. Grumbly growling noises can turn into “Whisper,” or “Tell me a secret.” Excessive barking can be interpret-ed as bored whining: “There’s nothing to do!” Or, your pet could be answer-ing another dog that you can’t hear. Changes in weather also can make a dog anxious and vocal. Of course, he may just want attention. If you find the

GOOD D G!Positive Training Yields fast Results

by Sandra Murphy

Dogs love to learn and live to please at every age. Teaching

a pet good manners, social skills and YouTube-worthy tricks

are great ways to build a bond and have fun, too.

naturalpet


We all know that working out is beneficial. But how you work out makes all the difference

in staying safe, seeing better results and keeping your body balanced. Here’s how to make sure you aren’t sabotaging a good workout.

1 Bad form. Correct form is your safety net. Once you compromise the way you do a move, you’re no

longer getting the greatest benefits from the exercise, and you’re seriously in-creasing your risk of getting hurt. Even if it means, for example, lightening up the amount of resistance, follow the correct form for the best results.

2 Over-training. Don’t expect that you are going to dive right in and pound your body into its

best shape ever overnight. Not only will this all-or-nothing approach cause burnout, but you also risk injury and will give up on yourself, because this is an unreasonable expectation. Instead, you need to gradually build up your muscles so they get the most effective and efficient workout possi-ble. More doesn’t always mean better, faster results. Remember, rest is good for the body. Take days off between training to repair and rebuild or if you’re training daily, don’t work the same muscle groups back-to-back.

3 Under-training. Once you’re dressed and ready to sweat, com-mit to giving it your all for the next

30 to 60 minutes. Just going through the motions doesn’t do much for the body and makes it easy for boredom to creep in. You owe this time to yourself—you deserve it—so make sure you give it your all.

4 Daydreaming. You can develop a laser-sharp focus by actively in-volving your mind in every pose,

set, rep and step—thinking about how your body moves, how the muscles en-gage, which muscle or muscles you’re using and correct form. Mindfulness adds up to a better workout and faster results. So forget about the laundry, the kids’ schedules and that afternoon conference call, turn off the TV and stay 100 percent in the moment.

5 Staying with a few exercises you know. Your muscles love being challenged, so if you just stick

to the same routine, they’ll eventu-ally adapt and won’t have to work as hard to do the same moves. But if you change the exercises and even the order you do them in, you ensure that muscles don’t get too efficient with any single routine. Not only is this better for toning, but it also helps your mind stay focused and engaged.

6 Holding your breath. Regular steady breathing has many ben-efits: Proper inhalations and ex-

halations can help you power through moves, keep lactic acid (a byproduct that builds up in the muscles during exertion) at bay and help maintain a steady heart rate. A full breath delivers the maximum amount of oxygen to the blood, which in turn delivers more energy to the working muscles.

Tosca Reno is the co-author of Your Best Body Now, excerpted here with permission from Harlequin Books S.A.

Our Worst Fitness HabitsSix Roadblocks to Sidestep by Tosca Reno

fitbody

reason, it’s easier to find the cure. Is a dog shy or fearful? “Don’t put him in a situation beyond his comfort zone,” counsels Cara Shannon, an ex-pert in curbing aggressive dog behavior in Austin, Texas. “Let him observe from a safe distance, but not interact, per-haps watching his surroundings with you from inside the car.” She also relates the story of a fear-ful foster dog that learned nose work (scent discrimination) and can find a small vial of essential oil hidden in a room. “The praise she receives gives her confidence to try other new things,” observes Shannon. Stilwell remarks, “Learning to cope with newness is a huge benefit for any animal.”

Sandra Murphy is a freelance writer at [email protected].

Connect with positive trainers: Victoria Stilwell, Positively.com; Linda Michaels, WholisticDogTraining.com; Pat Miller, PeaceablePaws.com; M. Shirley Chong, ShirleyChong.com; Patricia McConnell, PatriciaMcConnell.com; Cara Shannon, BuddysChance.com/Caravacchiano.html.

“For me, a house or an apartment becomes a home when you add one set of four legs, a happy tail, and that indescribable measure of love that we call a dog.”

~ Roger Caras, president emeritus, American Society for the Prevention of Cruelty to Animals


Kids today are no strangers to stress. In a media-saturated world, children face scary stuff every day, from wars and natural disasters to divorce and peer pressure. In

addition to the mental toll, anxiety affects kids’ bodies, too: A study published in the journal Brain, Behavior, and Immunity found that family stress directly compromises immune func-tion and increases the likelihood of illness in children. As a parent, how can we help? First, take a deep breath. “Childhood anxiety is not a new problem in our society,” says Dr. Anandhi Narasimhan, a Los Angeles physician specializing in child and adolescent psychiatry. She notes that all children go through stages of normal fears and worries, and anxieties can show up as stomach aches, headaches, potty accidents, aggression and sleep problems. Here, experts offer tips to discern normal versus unhealthy stress levels and to help a child develop coping skills for life’s inevitable hardships.

Make spaceStart by simply listening to your child. “When my children are upset, my immediate instinct is to ask ‘How can I fix this?’” says Dr. Natalie Geary, an integrative pediatrician and mother of three in New York City. “But you need to step back, listen and empathize, without trying to problem-solve right away. If you allow the child to express his or her discomfort, and if you step back and try to gain some perspective, you

may start to discern the triggers for his or her anxiety.” Trying to solve the problem immediately can backfire, she advises.Create a consistent time, such as a snack break after school, to allow a child to download her day. You’ll learn more about what causes her stress and she’ll gain confidence in your care and her own ability to face fears.

Examine yourselfFor many school-age kids, performance anxiety

becomes an overriding constant. Unfortunately, parents often play a role by projecting their own ambitions onto their kids, notes Geary. Carl Honoré, author of Under Pressure, cites parents’ good intentions, but blames modern forces—

including a perfectionist culture, a volatile and hypercompetitive economy and older, first-time

parents that bring a workplace ethos to child rearing—for conspiring to pressure kids. “What we’re squeezing out is the

simple, soaring human pleasure and joy of being a child,” says Honoré. So find ways to lighten up on expectations.

Consider help“Children are expected to visit a pediatrician for preventive health, and we should adopt the same principle for mental health,” counsels Narasimhan. “If anxiety is impacting a child’s functioning—such as causing him to want to avoid school or public places, show-ing extreme difficulty separating from care-takers, or complaining of frequent pains for which the pediatri-cian doesn’t see a medical explana-tion—take the child to a therapist or psychiatrist [to screen for anxiety].” When appro-priate, Narasimhan recommends cognitive

healthykids

Calming Anxious KidsSix Ways to Ease Upsetsby Elisa Bosley


behavioral therapy, in which a therapist teaches the child strategies to combat fears and address certain feelings and behaviors. “This may include deep-breathing exercises, progressive muscle relaxation and alternative coping thoughts,” she says. A meta-analysis of clinical trials first published in School Psychology Review concludes that such therapy can play a key role in alleviat-ing childhood anxiety.

UnscheduleSpeed breeds stress. “Don’t be in such a rush,” advises Geary. “Whatever you can take out of the day, take out.” Work out a looser schedule, whether that means limiting kids to one musical instrument or sport or institut-ing a weekly day of rest, when playtime replaces all homework and chores. Says Geary, “I see a lot of kids coming in with stomach pains or school issues, or they’re hitting others. Nine times out of 10, I feel like saying to the parents, ‘Just take your kids to the playground, sit in the park with them and get really dirty digging in the mud.’ If they did that for a month, they’d be fine.”

Pay attention to food“If blood sugar drops, it’s a very anxiety- and irritability-producing sensation,” observes Geary. “Try to feed children snacks that provide slow-release nutri-tion, meaning they’re not getting a jolt of hard-to-digest fat, protein or sugar.” Her favored choices include low-fat cheese and hummus, or whole-grain bread, spread with nut butter, an easy-to-digest protein.

RelaxChildren often reflect their parents’ moods, so create calm. “Massage, may-be with calendula oil or something that smells nice for the child, is wonderful,” says Geary. The key is the interaction of the touch and the stillness. Just before bedtime, enjoy a cup of herbal tea together. “It’s more the ritual of sharing a warm drink at the end of the day than actually what you’re drinking,” she says. “They will absorb the fact that you’re spending time with them.”

Elisa Bosley is a senior editor at Deli-cious Living magazine.

Judge each day not by the harvest you reap but by the seeds you plant.

~Robert Louis Stevenson

Green GreetingsThe Medium is the Message with Holiday CardsEven with the advent of email, texting, smart phones and animated web greetings, the traditional paper holiday greeting card, wishing recipients a “Merry Christmas,” “Happy Hanukkah” or simply “Happy Holi-days,” still holds a place in our hearts as a way to send, receive, display and even file forever a treasured memento. RawPeople.com reports that 300,000 trees are con-sumed each year in the making of some 2 billion holiday cards, but appealing alternatives are coming to the rescue. Purchasing cards made of recycled paper is the easiest way to save some lumber. Look for a local card retailer that is big on labels signifying use of 100 percent recycled content, post-consumer waste and vegetable inks. More un-usual options include tree-free paper made from sugar cane and plantable cards with embedded seeds. Nonprofit and conservation-oriented organizations can fill in the gaps. CardsThatGive.com (Tinyurl.com/3arz7ms) works with scores of them and offers online visitors a legend of icons that explains the environmental and charitable benefits of each one. The Sierra Club (Tinyurl.com/3wven48), America’s oldest and largest grass-roots environmental organization, offers holiday designs printed in the United States with soy-based inks on recycled paper. The Greenpeace Natural Collection (Tinyurl.com/4xwabus) also offers eco-friendly cards. To reduce a card’s carbon footprint to the bare minimum, with the only trans-port required that expended by the post office to deliver it, make it yourself. One option is to take old received cards, creatively paint over the original addressee’s name and reuse it. No envelope? Just write on the back of the clean front panel and cut it off to create a holiday postcard. Sites such as CraftStylish.com (Tinyurl.com/dng4z5) offer attractive sugges-tions for making original greeting cards from recycled materials. All that’s needed are a few household items like paper bags, pencil, pen, ruler, tape, glue and cray-ons; professional art supplies are not required. Fun stamping dies can be fashioned from a potato. Even sewing skills can come into play to craft one-of-a-kind cards that will be warmly received and cherished for years to come.

Source: Adapted from GreenPromise.com.

ecotip


Mood-Boosting

HEALTHTIPSby kim Childs

Happy though they can be, the holidays can leave some folks feeling overstuffed, overcom-

mitted and especially in colder re-gions, grappling with winter blues. The good news is that the holiday season can be a happier and healthier time with a few strategies, supplements and herbs in hand.

Eat, Drink… and be Mindful“Many of us get down during the dark winter months, so we fight the dark-ness with festivities and foods that we think will pick us up,” says nutrition-ist Judith Mabel, Ph.D., of Brookline, Massachusetts. “But most holiday foods don’t succeed because like alcohol, they bring your mood up briefly and then bring it down.” During the holidays, Mabel advises her clients to keep exercising for better brain function and mood, to avoid sugar when possible and to reduce hunger before parties by eating snacks like nuts, seeds, fruit and cheese or soup. “It’s also important to eat a high-fiber, low-glycemic breakfast in the morning such as eggs, whole grain cereals or yogurt,” adds Mabel. “That keeps you from consuming too many calories during the day.” Mabel recommends bringing healthy offerings to gatherings, like hum-mus or eggplant dip with whole grain

crackers or a platter of crudités. “If you are going to splurge, dark chocolate that is at least 60 percent cocoa is a good choice,” she says. “It can lower blood sugar and it has healthy flavonoids and theobromine, which is a mood booster. It does have some caffeine, however, so be aware if you are sensitive.” To counteract wintertime vitamin D deficiency, which is linked to de-pression and seasonal affective dis-order (SAD), Mabel suggests Vitamin D3 supplementation in the range of 1,000 to 2,000 IU daily. Fish oils and B vitamins also make her list of mood boosters year-round.

Herbal HelpWhen it comes to managing stressful situations, Bonnie Rogers, a clinical herbalist in Briarcliff, New York, recom-mends a natural approach to calm nerves. “Nettles help to balance the ad-renals,” she says. “It’s a tonic herb that you could use every day of your life, and it delivers calcium to your system.” Rogers recommends covering ½ to ¾ cup of loose nettles with boiling wa-ter in a jar and letting the herbs “drink” a bit before topping them off with more boiling water. Allow the mixture to sit for at least four hours (or overnight) to release the vitamins and minerals, and then strain the tea and drink it cold or hot, storing leftovers in the refrigera-

healingways tor. “In the winter, I add a tablespoon of elderberries, which are antiviral,” says Rogers. “Sometimes I also add a quarter cup of oat straw, which helps to balance the nervous system; letting the mixture steep releases its magnesium, which relaxes the body.” Rose petal tea can be a quick fix for anxiety, notes Rogers, who also likes rose glycerite from a dropper bottle. “I often give my herbal students a drop without telling them what it is,” Rog-ers reports. “When I ask them what it feels like, almost everybody says, ‘I feel like my shoulders relaxed and my heart opened.’” Motherwort tincture is an-other aid for reducing anxiety, she adds, and skullcap helps with insomnia and racing thoughts. For those coping with SAD but not on medication, Rogers suggests a combination of St. John’s Wort and lemon balm. “A simple lemon balm tea is wonderfully relaxing, and it helps with digestion.” Rogers adds that tulsi, the ayurvedic name for holy basil, also helps the body to manage stress and comes in tea bags for con-venience.

Keep Sleep, Water on the Holiday ListGetting adequate sleep during the holidays is essential to fortifying the body and keeping the mind clear, says Dillan DiGiovanni, a certified holistic health coach in Somerville, Massa-chusetts. “It helps everything. More sleep equals greater energy and less need for caffeine and sugar.” DiGiovanni adds that a glass of warm water with lemon juice in the morning can lift fatigue and irritability, while cleansing the digestive or-gans. “Drinking at least 64 ounces of water a day helps with detoxification year-round,” she says, “and it curbs appetite during a season of overindul-gence.” DiGiovanni further counsels people to limit alcohol, a depressant that disrupts sleep and dehydrates the body, and to guard against holiday overspending and overcommitting in the name of fun.

Kim Childs is a writer in Boston. Connect at KimChilds.com.


calendarofevents

Calendar events must be received by the 5th of the month prior to the month of publication. for details go to nacincin.com then click on “submissions” menu.

Listings are subject to change; please call ahead to verify.

TUESDAY, NOVEMBER 1Pet Loss Support Group –7-8:30pm.Foradultswhoarehealingfrompetloss.Free.Angel’sPaws,11341GroomsRd,BlueAsh,OH.Register:513-489-7297

WEDNESDAY, NOVEMBER 2Ecology on Tap – 6:30-8pm. Join Imago for acasualandexcitingafter-workdiscussiononcreat-ingaSustainableCincinnati.Topicsincludefoodchoices,sustainablecommunities,buyingchoices/sources,anddeepeningoursenseofinterconnect-edness.$10asessionQueenCityatPark+Vine,1202MainSt,Cincinnati,OH.

THURSDAY, NOVEMBER 3First Time Computer Users–10am.Free.Cov-ingtonLibrary, 502ScottBlvd,Covington,KY.RSVP:859-962-4071

FRIDAY, NOVEMER 4Art for Life –4-6pm.MakeartwithlocalartistsincollaborationwiththeCincinnatiArtMuseum.Free.CovingtonLibrary,502ScottBlvd,Coving-ton,KY.RSVP:859-962-4071

SATURDAY, NOVEMBER 5Classical Music Experience –2pm.Experiencefortheentirefamily,performedbyabrassquintetcomprisedofmembersoftheCincinnatiSymphonyandPopsOrchestrasandledbyCincinnatiPopsConductor JohnMorrisRussell. free, fun-filledclassicalmusic.MainLibrary,800VineSt,Cin-cinnati,OH.The Bruno Groening Circle of Friends–2pm.Free. Center for Spiritual Living of GreaterCincinnati, 5701MurrayAve, Cincinnati, OH.513-544-2163Cosmic Walk – 6:30pm.With lights, candles,musicandreading,participantswillcelebratethestory of theUniverse from theBigBang to thepresent.TheCosmicWalkisanoutdoorwalkandbest suited for school-aged children up throughadults.Register:513-921-5124.

SUNDAY, NOVEMBER 6Family Fall Hike–2pm.Walkwiththefamily.Free.WoodlandMound/SeasongoodTrail.NatureCenter,8250OldKellloggRd,Cincinnati,OH.

TUESDAY, NOVEMBER 8Stockpiling 101–7pm. Learnhow to strategi-callyusecoupons tobuilda stockpile,get storetips,andmorefromthesavvyStockpilingmoms.Free.ErlangerBranchLibrary,401KentonLandsRd,Erlanger,KY.Pet Caregiver Support Group –7-8:30pm.Meetotherpetparentsdealingwithspecialneedsandterminally ill pets and share tips. Free.Angel’sPaws,11341GroomsRd,BlueAsh,OH.Register:513-489-7297

FRIDAY, NOVEMBER 11

MARK YOUR CALENDAR

Monroe Institute Hemi-Sync® Meditation

September 11, 3pm - 5pm WithAndreaBerger.

Exploreexpandedstatesofconsciousness,meditatewithease,andexpandyourintuitionandcreativitywiththehelpofthepatented

Hemi-Sync®audiotechnology.Free.

513-515-4046 [email protected]

SATURDAY, NOVEMBER 12

MARK YOUR CALENDAR

Reiki I & II Saturday, November 12 ~ 9-5pm.

Eachclassincludesintroductionandinitiationtothelevelofthishands-onhealingsystem.

9-11:30am - Reiki I.$75.EnablesyoutofocusReiki’shealingenergyonyourselforothers.1-5pm - Reiki II.$75.IncreasestheintensityoftheReikienergyandenables“distancehealing”.

2019MorningsideDrive,Florence,KY859-750-4720 forreservations

Urban Farm Project –10-12pm.VisittheEnrightRidgeEcovillageUrbanCSAatweeklydistribu-tiontime.TalkwiththefarmersandthemembersabouthowCSAischanging thewayurbanCin-cinnatiisfarmingandeating.Next,visithomesalongEnrightAve.thatarepartoftheEcovillage.Register:513-921-5124.

SUNDAY, NOVEMBER 13Gorge History Hike –2pm.Ahikethroughhis-tory along a beautiful trailwill reveal how thegorgewas formed andwhat types of flora andfaunahavecalledthisareahome.SharonWoods/GorgeTrailparkinglot.Free.11450LebanonRd,Sharonville,OH.

TUESDAY, NOVEMBER 15Stockpiling Advanced Savings – 7pm. SeeNovember8.Mid-month Social Gathering–6-8pm.Callformoreinformation.Dinner,movieandbooksign-ing.Free.Angel’sPaws,11341GroomsRd,BlueAsh,OH.Register:513-489-7297

WEDNESDAY, NOVEMBER 16Ecology on Tap –6:30-8pm.SeeNovember2.

Queen of the Sun: What are the Bees telling us?–7pm.Watchthismovieanddiscussanddiscussas a community. HarmonyFarm, 5578S StateRoute202,TippCity,OH.Register:937-667-8311

THURSDAY, NOVEMBER 17Hannah Kroeger: Spiritual Healing – 7-9pm.Learn simplemethods for healing pineal andpituitaryglands,breakingupstubbornconditionsandcancerintheaura,breakingdifferentkindsofkarma,cinnamoncandleceremony.$20. RettayChiropractic,7560BurlingtonPk,Florence,KY.859-750-4720

FRIDAY, NOVEMBER 18Campfire on the Bluff –7-8:30pm.Meetaliveowlandlearnaboutthenighttimeforest.Meetinthegrassfieldbythecreek.Freeandincludeshotchocolate.CaliforniaWoods,5400KelloggAve.Cincinnati,OH.513-231-8678.

SATURDAY, NOVEMBER 19Turkey Time – 2pm. Discover the turkey’simportant role in our environment and in ourThanksgivingtraditions.Free.WoodlandMound/SeasongoodNatureCenter.8250OldKellloggRd,Cincinnati,OH.The Phenomenon Bruno Groening - On the tracks of the “Miracle Healer”–1:30-7:30pm(2 intermissions). Documentary film showing.ContactJudiWinall.Free.TheCenterforSpiritualLiving,5701MurrayAve,Cincinnati,[email protected]

SUNDAY, NOVEMBER 20

mark your calendarReiki Level One

Sunday, November 20, 11am-7 pm.Basicprinciplesandhands-onsessionpractice.$165

Reiki Level ThreeSunday, November 27, 11 am-7 pm

Raisinghealingenergy,hands-onadvancedsessionpracticeandfinetuning.$205MantraMassageandBodywoRx,4675CooperRd,BlueAsh,OH.RSVPrequired:513-891-1324 or

[email protected]

Aufstellung: Releasing What Happened to Someone Else

Sunday, Nov 20 ~ 1-4pm.OftenIfindthatmydarkestshadowdoesnottrulybelongtome!Feeis$60whenregisteredtwoweeks

inadvance,$70thereafter.StillpointCenterinBlueAsh

11223CornellParkDr,Suite302,Cincinnati,OH.For more info please contact Beverly Welbourne at

513-489-9777

mark your calendar

Reiki Share – 2-4pm. Come to practice andreceiveReiki. Free reiki attunement toUsui orKarunaReiki.BringCertificicate.Free.Sheben


BoonePublicLibrary,8899U.S.42,Florence,KY.859-750-4720.

MONDAY, NOVEMBER 21 Game Club–12pm.Chess,Backgammon,oranygameofyourchoice.DurrBranchLibrary,1992WaltonNicholsonRd,Independence,KY.

FRIDAY, NOVEMBER 25Day After Thanksgiving Fun Day – 11-5pm.Bring the kids to the park today!Drop in for ascavengerhuntandcrafts.Free.MiamiWhitewaterForest/VisitorCenter.GreatParks.org.

SATURDAY, NOVEMBER 26Quilting – 10:30am.Learn basic quilting tech-niqueswhilemakingasquare.Free.DurrBranchLibrary,1992WaltonNicholsonRd,Independence,KY.

TUESDAY, NOVEMBER 29Latin American Cooking for the Holidays– 7pm. Enjoy a cooking demonstration withGiovannaDelli-CarpiniTrimpe,HeadChefattheCathedral. Holiday entertaining tips too. Free.ErlangerBranchLibrary,401KentonLandsRd,Erlanger,KY.

WEDNESDAY, NOVEMBER 30Healing on the Spiritual Path through the teachings of Bruno Groening–7pm.MedicallyVerifiable.Introduction.Free.SymmesTownshipLibrary,11850EnyartRd ,Loveland,OH.513-899-3115

plan ahead

THURSDAY, DECEMBER 1Healing on the Spiritual Path through the teachings of Bruno Groening–7pm.MedicallyVerifiable. Introduction. Free.Newport Library,901E.6thStreet,Newport,KY41071.Free.859816-8918.

SATURDAY, DECEMBER 10The Phenomenon Bruno Groening - On the tracks of the “Miracle Healer”–1:30-7:30pm.SeeNovember19.

sundayCoffee-ology – 12pm.CoffeeTasting. Learn tocorrectlytastecoffeestogetthenuancesofeachroast. Includes coffee and food pairings. Free.WholeFoods.5805DeerfieldBlvd,Mason,OH.513-459-6131Babywearing Bliss – 11am. Fourth Sunday ofeachmonth.Workshoponsafelyandcomfortablycarryingababyfrombirththroughtoddleryears.ExperimentandaskquestionsaboutthedifferentkindsofcarriersFree.Park+Vine,1109VineSt,Cincinnati,OH.513-721-7275Great Cloud Zen Center of Cincinnati –3pm.FormalZenPracticewithChantingandMeditation.Kong-aninterviewswithZenCenterAbbotorResi-dentPriest.2794MontanaAve,Cincinnati,OH.

The Elemental Cleanse™ 28daystoahealthybody,calmmind

andAwakenedSpiritOctober Sessions Now Forming

Mondays, Tuesdays & Saturdays9510MontgomeryRd,Cincinnati&

46EastMulberry,Lebanonwww.elementalom.com

513-315-5042

mark your calendar

mondayHatha Yoga – 10:15-11:15am. LynneCarroll’sYogaStudio.7012HarrisonAve,Cincinnati,OH.513-518-2066Yoga with Terri – 12-1pm. $10. Go BeyondMedicine, 51CavalierDr, Suite 220, Florence,KY.Register:859-586-0111Sustainable Living Potluck – 5-7pm. Informalgroupmeetingdiscussingwaysofdecreasingourcollectiveandindividual“ecologicalfootprints”.Free.GaiaFoundation,8987CotillionDr,Cincin-nati,OH.Used Books Sale–5:30-7:30pm.Every2ndMon-dayofeachmonth.Wegratefullyacceptdonationsof gently used books,CDs,DVDs, videotapes,audiobooks andLPs. Friends’Warehouse, 8456VineStreet,Hartwell,DowntownCincinnati,OH.513-369-6035T’ai Chi –6-7pm.DonSturniolo,T’aiChiInstruc-tor. $10.GoBeyondMedicine, 51CavalierDr,Suite220,Florence,KY.Register:859-586-0111Yoga for Wellness – 6-7pm.Calm yourmind,invigorateyourbodyandrenewyourspiritthroughyogaposesandbreathawarenessexerciseswithPhoenixWilson,RYT.$40/4weeksor$12dropin.St.Elizabeth,1500JamesSimpson,Jr.Way,CovingtonKY.859-341-9642Hatha yoga w/Diana Guy–7-8:30pm.$11/$10/mo.NewThoughtUnity, E.WalnutHills, 513-961-2527

ongoingevents

tuesdayHalf Pint Kids Club–10am.Kidsages3-8areinvitedwith a caregiver to explore and try newfoods inafunenvironment.Free.WholeFoods,5805DeerfieldBlvd,Mason,OH.Register:513-459-6131Hatha Yoga–10-11:30am.Awelcomingclassforstudentsofall levels.$5.SaintTimothyChurchBasement.10272U.S.Hwy42,Union,KY.859-750-4720Tai Chi Class–5:30pm.Meditativephysicalex-ercisedesignedforrelaxation,balanceandhealthin your life.MadisonvilleBranchLibrary, 4830WhetselAve,Cincinnati,OH.513-369-6029Beginners Ashtanga Yoga – 5:30pm.Class foradultstotryoutyoga.Drop-in$12.YogaahStudio,4046HamiltonAve,Cincinnati,OH.513-542-9642Nia Technique–6-7pm.Niaisanexpressivebody-mindmovementandfitnessprogramincorporatingdance,martialartsandhealingarts,includingyoga.Adaptabletomostlevelsoffitness,ageandbodytypes.$10/class;$80/10classpass;$140/20classpass; $6/class for students and seniors. CliftonCulturalArtCenter,3711CliftonAve,Cincinnati,OH.513-460-5182Yoga with Maggie – 6-7pm. $10.GoBeyondMedicine, 51CavalierDr, Suite 220, Florence,KY.Register:859-586-0111Hatha Yoga – 7-8:15pm.MixedVinyasa flowclasses.Alllevelswelcome.$10foryogaandcof-feeortea.GrooveCoffeehouse.640MainStreet,Covington,KY.859-380-7609Creative Sounding Board –7-9pm.Every 2ndTuesdayofthemonth.Testinggroundfororiginalart of all types and skill levels.Artists, poets,musicians,storytellersandfilmmakers.Free.Ox-fordCommunityArtsCenter,10S.CollegeAve,Oxford,OH.513-523-8846Hatha Yoga – 7:15-8:15pm. Lynne Carroll’sYogaStudio.7012HarrisonAve,Cincinnati,OH.513-518-2066

wednesdayDirt Crew –9am-12pm.VolunteersmeettoworkontheCGCGrounds.Dressfortheweatherandbringyourgardeninggloves.Free.CivicGardenCenter, 2715ReadingRd,Cincinnati,OH. 513-221-0981Used Books Sale–10am-1pm.SeeMonday.Hatha Yoga –10:15-11:15am.SeeMonday.Scrapbooking –10:30am-1pm.Childcareavail-able.Noexperienceisnecessary.Bringpictures.Free.TheWomen’sConnectionLearningCenter,4022GlenwayAve, Cincinnati, OH. Register:513-471-4673x19Re-Fresh Wednesdays – 11:30-1pm. JoinBrit-tanyourHealthyEatingSpecialistinthecaféforadeliciousandeasydemotogetyourmid-weekrefreshed! Free.Whole Foods, 5805DeerfieldBlvd,Mason,OH.513-459-6131Pilates Class – 12-1pm.ClasswithTerriDoll-Butler.$10.GoBeyondMedicine,51CavalierDr,


Suite220,Florence,KY.Register:859-586-0111Library Committee –1-2pm.VolunteertokeeptheHoffmanLibraryfullorganizedandstocked.Free. CivicGarden Center. 2715Reading Rd,Cincinnati,OH.513-221-0981Hiking Club–4:30pm.EasytoModerateTrail.AllhikesstartandfinishattheTreehouseinMt.Airy Forest. Come preparedwithwater, hikingshoes andwalking sticks (optional). Free.Mt.AiryForest,5083ColerainAve,Cincinnati,OH‎.CincinnatiParks.comGentle Beginner Yoga Class–5pm.CovingtonYoga,440ScottSt,Covington,KY.859-307-3435Yoga with Amanda–6-7pm.1hourclass.$10.GoBeyondMedicine,51CavalierDr,Suite220,Florence,KY.Register:859-586-0111Beginners Ashtanga Yoga – 6:15pm.Class foradultstotryoutyoga.Drop-in$12.YogaahStudio,4046HamiltonAve,Cincinnati,OH.513-542-9642Joyful Healing Laughter Yoga Club–7pm.Sec-ondWednesdayofeverymonth.Learntolaughfor no reasonwith JudiA.Winall&PamHall.Free.SharonvilleLibrary,10980ThornviewDr.,Sharonville,OH.513-899-3115Hatha Yoga – 7-8:15pm. MixedVinyasa flowclasses.Alllevelswelcome.$10foryogaandcof-feeortea.GrooveCoffeehouse.640MainStreet,Covington,KY.859-380-7609Buddhist meditation – 7-8pm. Join Buddhistmonks fromSriLankaand Japan for traditionalseatedmeditationandchanting.Dharmalessonanddiscussiontofollow.OhioBuddhistVihara,1831MilesRd,Cincinnati,OH.513-825-4961Great Cloud Zen Center of Cincinnati–7pm.SeeSunday.Joyful Healing Laughter Yoga Club – 7pm.SecondWednesdayofeverymonth.Learntolaughfor no reasonwith JudiA.Winall&PamHall.Free.SharonvilleLibrary. 10980ThornviewDr,Sharonville,OH.513-899-3115Course in Miracles –7:30-9pm.Loveoffering.NewThoughtUnity, E.WalnutHills, 513-961-2527Yoga, Anusara–7:30pm.WithGloriaSiry.$15.SynergyHolisticHealthCenter,7413USHighway42,Florence,KY.859-525-5000

thursdayA Morning Cup of Yoga –9:30-10:45am.YogawithPhoenix,RYT.Beginyourdaywithaclearmind,invigoratedbodyandrenewedspirit.Opento new and experienced students. $12 drop-in.KulaCenter,110East8thSt,NewportKY.859-652-4174Kripalu-Style Yoga–9:30amand6:15pm.YogawithMarquetta.$5/$10.SerenityNow,8761U.S.Highway42,SuiteB,Union,KY.859-647-7780Ashtanga Yoga –5:30pm.Alllevels.Drop-in$12.YogaahStudio,4046HamiltonAve,Cincinnati,OH.513-542-9642Partner/Acrobatic Yoga – 7-8:15pm. Partner/acrobaticyoga.Alllevelswelcome.$10foryogaandcoffeeortea.GrooveCoffeehouse.640MainStreet,Covington,KY.859-380-7609Nia Technique–6-7pm.SeeTuesday.Meditation –7-8:30pm.Every2ndThursdayof

eachmonth.WithGaryMatthews.$20.StillpointCenterforHealingArts,11223CornellParkDr,Suite302,Cincinnati,OH.513-489-5302

fridayYoga/Pilates Fusion–12-1pm.ClasswithInstruc-tor-TerriDoll-Butler.$10.GoBeyondMedicine,51CavalierDr,Suite220,Florence,KY.Register:859-586-0111Piecemakers –2-4pm.Childcareavailable.Learntoquilt,makecrafts,andsewinarelaxedatmo-sphere and enjoy the company of otherwomenwiththesameinterest.Noexperienceisnecessary.Free.TheWomen’sConnectionLearningCenter.4022GlenwayAve, Cincinnati, OH. Register:513-471-4673x19Lettuce Eat Well Winter Farmers Market –3-7pm.Yearround.Locallyproducedfooditems.Free.HarvestHomePark,3961NorthBendRd,Cheviot,OH.513-661-1792Friday’s 5 after 5–5-7pm.5winesand5foodsfor$5and$4withaglass.WholeFoodsMarket,2693EdmondsonRd,Cincinnati,OH.Register513-531-8015Drum Circle–9-11pm.Free.StillpointCenterforHealingArts,11223CornellParkDr,Suite302,Cincinnati,OH.513-489-5302Sahaja Yoga – 6:45-7:45pm.Easy and relaxingway tode-stressandrevivebodyandmind.Be-ginswith20-minutelecturefollowedbyperiodofmeditation.Free.CliftonUnitedMethodistChurch,3416CliftonAve,Cincinnati,OH.513-290-3330

saturdayAshtanga Yoga –9am.All levels.Drop-in$12.YogaahStudio,4046HamiltonAve,Cincinnati,OH.513-542-9642Nia Technique –10-11am.SeeTuesday.Hatha Yoga – 10:15-11:15am. LynneCarroll’sYogaStudio.7012HarrisonAve,Cincinnati,OH.513-518-2066Shots Available–10:30–11:30am.B-12&othershots for health are available.No appointmentnecessary.Susan’sNaturalWorld,8315BeechmontAve,Cincinnati,OH.Sprouts in the Kitchen–10am.Wewilltakekidsage5-12onafunfoodadventurewhileteachingthemaboutgoodnutrition! Free.WholeFoods.5805DeerfieldBlvd,Mason,OH.Register:513-459-6131Artworld – 11am-5pm.Explore the interactivediscovery area for families at theArtMuseum.Hands-on activities for all ages, interests, andlearning styles. Free. CincinnatiArtMuseum,953EdenParkDr,Cincinnati,OH.513-639-2995Family Yoga – 11:30am.Drop-in $12.Yoga ahStudio,4046HamiltonAve,Cincinnati,OH.513-542-9642Family First Saturdays – 1-4pm. 1st Saturdayofmonth. Performances, artist demonstrations,storytelling,scavengerhunts,tours,andhands-onartmakingactivities.Free.CincinnatiArtMuseum,953EdenParkDr,Cincinnati,OH.513-639-2995Rhythms of Lifepath Drumming –7pm.1stSat-

urdayofeverymonth.Donationaccepted.LifepathCenter.734Brom-CresRd,CrescentSprings,KY.

dailyAs You Like It –Oct1-Nov6.Playhouse in thePark,ThompsonShelterhouseTheatre,962MountAdamsCircle,Cincinnati,OH.Fine Art and Fresh Flowers –November 3-6,11am-5pmFloral interpretations of nearly 100masterpiecesintheirpermanentcollectionwillbeondisplay.Free.CincinnatiArtMuseum,953EdenParkDr,Cincinnati,OH.513-639-2995.Overeaters Anonymous welcomes everyonewhowantstostopeatingcompulsively.MeetingsthroughoutGreater Cincinnati. Donation only.513-921-1922

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ACUPUNCTURE kLIMICk ACUPUNCTURE10979 Reed Hartman Hwy, Suite 129513-834-8173KlimickAcupuncture.com

AUniqueStyleofAcupuncture!Weoffer help forchronicandacutepain, female or

maleinfertility,andmore.Someinsuranceaccepted.Discountedpackagesavailable. See ad, page 7.

TRIHEALTH INTEGRATIvE HEALTH & MEDICINEPeter Sheng MD • Esly Caldwell III, LAc Jennifer Walther, Liu LAc 6200 Pfeiffer Rd • 513-985-6736IntegrativeHealth.TriHealth.com

Our acupuncturists promotenatural healing, help preventillness andmanage pain.Wetreat headaches, allergies,a r t h r i t i s , j o i n t p a i n ,fibromyalgia, infertility anddrugaddiction.See ad, page 2.

ADVERTISINGYOUR BUSINESS/ YOUR NAMEStreet AddressTelephone NumberWebsite or E-mail address

Include four contact lines, ashort description of yourbusiness or service (max.25words)andacolouredlogoorphotofromjust$49permonth.

AYURVEDAELEMENTAL OM STUDIOSServing Lebanon & Cincinnati513-315-5042elementalom.com

LEBANON46ÊEastÊMulberryÊStreetLebanon,ÊOhioÊ45036

SinceÊ2008

yogaÊÊÊÊÊmassageÊÊÊÊÊayurveda

www.elementalom.com

REDÊBANKRedÊBankÊRoad,Ê#250

Cincinnati,ÊOhioÊ45227OpeningÊMarch

MONTGOMERY9510ÊMontgomeryÊRoadCincinnati,ÊOhioÊ45242

SinceÊ2011

OURÊSTUDIOS

FIRSTÊYOGAÊCL ASSÊISÊALWAYSÊFREE!ClassÊScheduleÊat:

ElementalOM is aYoga Studio founded in theprinciplesofAyurveda.Weofferyogaforalllevels,Ayurvedic cleansing programs& other holisticservices.

CHIROPRACTICPROWELLNESS CHIROPRACTICDr. Mark Johnson549 Lafayette Ave, Bellevue, KY859-431-4430ProWellnessChiropractic.com

Using traditional andmodernchiropractictechniquesaswellasactiverehabandnutritionalguidance to promote overallwellness. Space certifiedtechnology is used to locatewherestresshassettledintothemuscles.Once the location isfound,workbeginstounwind

thestresspatternsandrebuildthebody’sabilitytoadapttooutsidestressorsmoreeffectively.See ad, page 5.

SAEkS CHIROPRACTIC LLC 7577 Central Parke Blvd STE 103, Mason, OH513-492-9714SaeksChiropractic.com

SpecializinginPerformingArtsandSportsinjuries,CertifiedinApplied Kinesiology andKinesioTapingMy personalcommitment is to get mypatient’sbetterfaster!

COLONICSCOLONICS Of NORTHERN kENTUCkY562-A Buttermilk Pike, Crescent Springs, KY 41017859-344-9997TheHolisticWellnessCenter.usDoyoufeellikeyourbodymaybeatoxicwastesite?Areyoufeelingtired,bloated,constipated?Doyoustrugglewithgas,diarrhea,indigestion,lowerbackpain?Colonicsmaybeyourremedy.OurcertifiedColonHydrotherapists are here to assist you onyourpathtowellness.Callforafreeconsultation.

GREEN CLEANING SERVICECINCINNATI MAINTENANCE INC513-827-6150 CincinnatiMaintenance.com

TheGreenCleaningExperts!Carpet&UpholsteryCleaning.

HEALING/HEALING ENERGY

JACkIE MILLAY513-541-4900 (home)513-405-1514 (cell)[email protected]

HarmonicPulseHealingSessionsofferedbyJackieMillay,includingReiki,QuantumTouch,CrystalLayouts,etc.Youareinvitedtobringyourwellbeingintoanewlevelofbalance.

MARIYAMAH • HARMONY AND HEALTH5608 Harrison Ave, Cincinnati513-351-9709 • [email protected] www.harmonyandhealthnow.com

Yourbirthrightisharmonyandhealth, I ama naturally giftedhealer,CertifiedHealingTouchPractitioner,AsheReikiMaster,instructed in CranioSacralBalancing, a Heal th andWellnessCoachandmore...

HOLISTIC PRACTITIONERSSIGNIfICANT HEALINGAt Pounds and Inches Weight Loss CenterVictoria Smith, Board Certified Practitioner and Iridologist157 Lloyd Ave, Florence, KY 41042859-282-0022 • SignificantHealing.com

Remember when your doctorlookedintoyoureyeswhenyouwereill?ThescienceofIridologystillrevealtheconditionofyourbody.Iridology:Athingofthepast-Asolutionforyourfuture.Callorscheduleonline.See ads, page 15 and back cover.

HYPNOSISSWEETDREAMS HYPNOSIS, LLCLeslie Riopel, ACHT. Clinical Hypnotherapist; Hypnosis for Weight Loss, Past Life Regressions and more.5656 Valleyforge Lane, Independence, KY 1-800-385-0765 sweetdreams-productions.com

Areyouarmoringyourselfagainst the world? TryHypnosis forweight loss.Wouldyouliketovisitapastl ife? Try a Past LifeRegression.

Connecting you to Valuable Resources in our community. To place a listing, visit nacincin.com and click on the “submissions” menu.

communityresourceguide


INTEGRATIVE LIFE HEALINGJUDI A. WINALL, M.DIv., CIH, CLYT The Center for Soul Empowerment513-899-3115www.SoulEmpowerment.com

Judifacilitatestheawakening,awarenessandalignmentofthedivine presencewithin eachindividual through insightful,intuitiveservicesinpersonandb y t e l e p h o n e . E -ma i l :[email protected].

INTEGRATIVE MEDICINEGO BEYOND MEDICINEDr. Michael J. Grogan, M.D. PLLC51 Cavalier Blvd, Suite 230, Florence, KY859-586-0111 • GoBeyondMedicine.com

Wehelpourpatientsdiscoverabetter way of healing andliving.Treatmentsandtherapiesinclude family pract ice ,chiropracticservices,massagetherapy, yoga, life coaching,hormone therapy,weight lossprogramsandmuchmore.See ads, page 4 and 8.

MARKETINGSk DESIGNSteffi Karwoth, Graphic [email protected]

Visual and creativegraphicdesignthathelpsyou attract the desiredclientele.SpecializinginBusiness cards, printads, postcards, flyers,

brochures,onlineadsandbanners.See ad, page 4.

MEDITATIONHEMI-SYNC® MEDITATION WORkSHOPSAndrea Berger513-515-4046 • [email protected] www.acevol.com

AndreaisanaccreditedMonroeInstituteOutreachFacilitator,c o n d u c t i n g m e d i t a t i o nworkshopsutilizingtheHemi-Sync® audio technologydevelopedbyRobertMonroe,authorof“JourneysoutoftheBody.” Awaken through theexploration of consciousness!See ad, page 13.

MIND-BODY THERAPIESINNER DIMENSIONS Of HEALINGSherry McHenry, C.C.Ht.513-708-9621 • [email protected]

Sherry guides individuals andgroupsindevelopinglifeskillsthathelpreducestress,changebehavior patterns and createhealthier,morebalanced lives.Sheoffersmind-bodytherapiessuch as Guided Imagery,HypnotherapyandBiofeedbackfor those seeking healing and

transformation.Gift certificates available. Seewebsiteforlocations.

PERSONAL CHEF SERVICEZ-GOURMET PERSONAL CHEf SERvICESChef Jay Zwerin513-202-3876 • [email protected]

Chef Jay is a PersonalChefofferinghealthymealplanningandpreparationinyourhome.Specializing in individual orsmallgroupcookinglessons.

PRODUCE/GROCERY DELIVERY

GREEN B.E.A.N. DELIvERY [email protected]

Green B.E.A.N. Deliveryworkswithlocalfarmersandartisans to bring organicp r o d u c e a n d n a t u r a lgroveriestoyourdooryear-round. Cincinnat i andsurrounding areas.See ad, page 9.

PSYCHOTHERAPYRICHARD JISHO SEARS, PSYD440 E. McMillan St, Cincinnati513-487-1196www.Psych-Insights.com

LicensedpsychologistandZenteacherofferingpsychotherapyand coaching for a variety ofissues,includingstress,anxiety,anddepression.Specializinginmindfulness-basedapproaches.

REIKIPAM DOREMUS7560 Burlington Pike, Florence, [email protected]

Feeling great is your naturalstate.PamcreatedherbusinessPeacefulSpirit to restoreyouremotional and physical wellbeingthroughreiki,yoga,andB i o g e n e s i s . E n j o y acompass ionate , sooth ingenvironmentwhile you heal.Connectbyphoneoremail.

SHAMANIC COUNSELORGARY MATTHEWS [email protected]

Ordained TransformationalCounselor using earth-basedself-realization to heal body,mind and spirit . Call forinformationor to schedule anappointment.

WELLNESSMANTRA MASSAGE & BODYWORx4675 Cooper Rd. in Blue Ash, OH513-891-1324Mantramassageandbodyworx.com

Mantraprovidesawiderange of bodyworks e r v i c e s i n c l ud i ngunique corporate andprivateeventspaparties.Wellness plans and

packagesavailable.Websitelistsmonthlyclasses.See ad, page 12.

YOGA INSTRUCTIONPHOENIx WILSONRegistered Yoga [email protected]

Yoga as a pa thway fo rtransformation - helping usreleaseoldpatternsandawakentoourpresentbody,heartandspirit. Classes,workshops orindividualinstruction.

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BUSINESS/HIS/HER NAMEStreet AddressTelephone NumberWebsite or E-mail address

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BUSINESS/HIS/HER NAME.You may include a short description of your business or service (max. 20 words). This text is 20 words long. Street Address. Phone number OR E-mail OR Website.

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Healthy & Green Annual Directory 2012

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Coming in December...

Don’t miss out on participating in our Annual Directory 2012! Our readers will hang on to this issue ALL YEAR long!

Hurry!! Submission deadline is November 15, 2011

Attention Local Businesses!

Greater Cincinnati & Northern Kentucky

To submit your listing, go to:

http://nacincin.com and then click on the SUBMISSION menu.

RAPID WEIGHT LOSS AND METABOLIC PROGRAM• Well Care Evaluations • Fitness Evaluations• Nutritional Consultations• Massage Evaluations

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Documents

NOV2011 nacincin.com