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“When I started counting my blessings, my whole life turned around.”
~ Willie Nelson
Autumn is my favorite time of year, and our November edition focuses on aging with gratitude and embracing wisdom from our Elders.
During these tumultuous times, I always nd relief when I pause to count my blessings. ese can be as simple as cherishing a cool breeze, sharing a smile with a stranger and/or experiencing awe during a beautiful sunrise and sunset. We have so many ways to cultivate new beginnings—and you will nd many tips within these pages.
Additionally, the ancient advice from Hippocrates echoes within me. “Let food be thy medicine.” Check out pages 18-21on celebrating with festive soup. Yum!
Finally, I also want to extend my gratitude to you all, our readers—and, of course, the many advertisers who have supported this magazine for decades. Without them, this free magazine would not be possible. Please support them when making purchases. Many o er gi certi cates which make very thoughtful gi s, too.
Happy Autumn Days,
Margaret Mary Jones PUBLISHER
Join Friends at Serenity Center on Saturday, Nov 30
Serenity Center and CommUNITY Space has served Central Florida with experienced and caring professionals since 2008. To support local artisans, their retail space o ers an array of unique handmade products and books. As the name suggests, founders Mark and Cassandra Curley provide a serene environment to enhance health and support unity.
On Saturday, November 30, from 10 am – 2 pm, they will host Small Business Saturday! Meet their amazing Massage erapists, Acupuncture Physician, Mental Health Counselors, Sound Healer and Skin Specialist, as well as purchase goods from local Artisans and Merchants. All are welcome at 2040 Winter Springs Blvd., Oviedo. More info: 407-719-8883 or www.serenitycenter.com
Gay Lacy Offers Bodywork at New Location
Well-known for extraordinary advanced bodywork, Gay Lacy, LMT (MA# 27181) has a beautiful new o ce in historic Longwood (just 2 walking blocks from the Sunrail station at 111 W. Magnolia Avenue, Longwood 32750).
Her specialties include Advanced Lymph Drainage, CranioSacral, Visceral Manipulation, Re exology and Detailed Muscle Release therapies. Other modalities include releasing traumas and phobias at the body, subconscious, and soul levels. To learn more visit: www.GayLacy.com or call 407-718-5326.
Spirit Fest Returns to Central Florida
Spirit Fest has expanded to a new location on Dec 14-15 for a special holiday market. It will be held at the Central Florida Fairgrounds with easy and FREE parking.
ey are accepting new vendors. For more info go to their website www.spiritfestusa.com
Let’s Share Together at Monthly Vegan Potluck
Since 2005 (nearly 20 years), the non-pro t, volunteer-run organization Vegetarians of Central Florida has hosted monthly potlucks and special events (including the annual festivals: Earth Day and VegFest). Beginning this month, their popular monthly potluck has changed to the rst ursday (not Monday) each month.
Mark your calendar for ursdays, Nov 7 and Dec 5. All ages are welcome, and you need not be a vegetarian to enjoy this friendly gathering. From 7:00-9:00 pm, held at First Unitarian Church of Orlando (1901 E. Robinson St, 32803), parking is free and easy. Requested donation: a Vegan dish (please provide list of ingredients) or $10 per person. Info: www.CFVegFest.org
Unlocking the Healing Power of Oxygen: Ozone Therapy Can Transform Health
chronic infections at an all-time high, Ozone erapy has emerged as a powerful tool for individuals seeking integrative treatments for persistent symptoms. Whether someone is dealing with chronic fatigue, cardiovascular disease, autoimmune conditions, bromyalgia, aging, or viral infections, IV ozone therapy can enhance the body’s natural ability to heal and o er signi cant bene ts.
Ozone erapy works by removing 250 milliliters of blood, inserting ozone directly into the bloodstream, and then infusing it back into the body to restore optimal cellular oxygenation. Unlike regular oxygen, which contains two oxygen atoms, ozone is composed of three. is third oxygen atom makes ozone “supercharged,” allowing it to interact with cells and form ozonides. It is these ozonides that give Ozone erapy its unique medical properties.
e key bene ts include:
Immune System Support: Ozonides act as potent regulators of the immune system. ey stimulate white blood cells by increasing oxygen delivery to tissues, helping the body ght harmful pathogens. ey can also calm an overactive immune system, which is o en seen in autoimmune diseases.
Improved Blood Circulation: Ozone erapy stimulates red blood cells to transfer more oxygen to tissues, increasing the production of antioxidants, protecting cell walls, and encouraging the formation of new blood vessels, leading to improved blood ow and oxygenation.
Detoxi cation: Once inside the body, ozone activates antioxidant systems, making nutrients like vitamin C more e ective. is process helps detoxify the body from harmful toxins and supports overall health.
e Center for Natural & Integrative Medicine utilizes Ozone erapy as an alternative treatment for chronic illnesses, o ering the potential to reduce systemic in ammation and promote healthy cellular oxygenation.
Dr. Kirti Kalidas, M.D., N.D.; Dr. Amar Kalidas, D.O.; Dr. Sara King, DNP, APRN, FNP-BC; and Dr. Kushang Shah, M.D. are all committed to delivering exceptional patient care by staying current with the latest medical research. rough the integration of conventional and natural medicine, they aim to provide a pathway to health, hope, and healing. For more info contact e Center for Natural & Integrative Medicine at 407-355-9246 or via email at info@drkalidas.com
E. coli Linked to Urinary Tract Infections
Urinary tract infections (UTI), which occur when bacteria enter the urethra and infect the bladder, urethra or kidneys, are more common in women and can be dangerous if le untreated. ey o en follow sexual activity or poor bathroom hygiene practices.
According to a 2023 study by George Washington University published in One Health, as many as 640,000 UTIs in the U.S. are caused by consuming meat that contains E. coli bacteria. To reduce the risk of a foodborne UTI infection, it is important to keep kitchen surfaces, tools and hands clean and to cook meat to recommended minimum temperatures, thereby killing the bacteria.
Physiological Response to Spirituality
A 2023 study in Integrative Medicine Reports involving 68 undergraduate college students evaluated the physiological e ects of an eight-week wellness intervention called Awakened Awareness for Adolescents and Emerging Adults designed to help participants develop a personal relationship with their higher self and a higher power, while broadening their awareness toward outward accomplishments.
At t he beginning of the study, the researchers collected self-reported information about clinical, psychological and spiritual well-being from the participants and measured their heart rate variability (HRV)—the slight variation in time between heartbeats. HRV is an indirect measure of stress because it indicates the balance between the sympathetic and parasympathetic branches of the nervous system. A person in a ght-or- ight mode will have lower HRV, whereas a relaxed person may have higher HRV.
Participants attended weekly, 90-minute group sessions. A er the last session, the same HRV and wellbeing data were collected. Signi cant improvements were noted in the participants’ HRV, suggesting improvements in the ability to recover from stress and spiritual decline. Further research is required to fully understand the role of spirituality in resilience and recovery from stress.
CatLane
Handcrafted Thanksgiving Decor
For much of the country, autumn is a wonderful season of falling temperatures and the changing colors of leaves in nature’s last hurrah. Celebrate this anksgiving with ecofriendly, handmade decorations that commemorate the season and honor our living planet.
Acorn Wreath
Welcome guests to the house with a wreath that can last for years. Collect acorns from the yard or purchase them
from a cra shop. Using a glue gun, randomly a x the acorns one at a time around a 12-inch grapevine wreath, ensuring even coverage. Allow the glue to dry completely before moving. Add a bow by cutting burlap or another festive cloth into a 4-by-20-inch strip. Fold the strip lengthwise and add double-sided tape to hold the ends together. Pinch the middle of the strip and wrap it with a separate 2-by-5inch burlap strip, then glue it in place on the wreath.
Clove Apple
To add a wonderful, sweet smell to the house, use a bamboo skewer to poke holes in an apple and stick cloves, stem rst, into the holes. To ensure the apple will last, the cloves must be fairly close together but do not need to touch. Once the apple is covered in cloves, tie twine or ribbon to the stem for added pizzazz.
Gratitude Place Cards
Giving and receiving thanks is good for the body and soul, and these place cards are a great way to introduce gratitude around the anksgiving table. Cut scrap card stock into 2-by-3-inch pieces and write a guest’s name on the front. With a serrated knife, slice o one quarter of a wine bottle cork lengthwise so it can lie at on the table. Make a cut about halfway through on the rounded side and slide a place card into the cut. Encourage guests to ip over their card and write down what they are thankful for. When everyone is done, ask them to share their gratitude with the table.
Hand-Turkey Tablecloth
Get the kids in the holiday spirit with this fun project. First, gather the supplies: a new tablecloth, assorted fabric paints, paintbrushes and fabric pens. Paint a child’s palm and ngers, then help them press their hand rmly onto the tablecloth to make an imprint. Slowly peel their hand o the tablecloth to prevent smudges. Using a fabric pen, add an eye, wattle and feet to the hand turkey. Write the child’s name and the year next to their imprint. Fill the tablecloth over time to see how their hands grow and remind the family of their blessings.
Rising to the Calling Earning Wisdom as We Age
by Carrie Jackson
With knowledge that extends beyond any classroom and humility that provokes a familiar kinship, wise elders have been the pillars of communities for millennia. eir nurturing energy, loving warmth and eternal wisdom provide a foundation for learning and growth. By harnessing a connection to nature, reframing cultural roles and cultivating grace and self-care, we all have the capacity to embody the role of a wise elder in our own way.
Nature’s Lessons
“Wise elders are repositories of how to live a good life within nature, and not against it. ey are able to perceive and act according to the bigger picture and see the impact of actions now on future generations,” says Dr. Darcia Narvaez, professor of psychology emerita at the University of Notre Dame,
president of the nonpro t Kindred World and founder of its initiative, e Evolved Nest.
In her book, e Evolved Nest: Nature’s Way of Raising Children and Creating Connected Communities, Narvaez and co-author G.A. Bradshaw, Ph.D., examine how we can restore natural wellness in our families and communities by living in harmony with nature. She points to the idea of “nestedness” as an inspiration for reexamining our own systems of nurturing, understanding and caring for our young and one another.
“A wise elder is one who is deeply nested. ey display horizontal nestedness in that they attend to honoring ancestral wisdom and to living for the well-being of future generations. ey display vertical nestedness in that they honor and live with Earth’s cycles and nature’s laws, but also feel connected to and con dent in the cosmos,” Narvaez explains.
Instead of teaching, wise elders act as guides and model behavior for others. “Wise elders know everyone’s path is unique, and everyone has a gi to uncover, develop and share with the community,” advises Narvaez. “ ey encourage us toward love and openness, instead of bracing against change. ey inspire us to work through our fears and know that words matter. It is easy to discourage the spiritual development of others with words. Stories provide an invitation, instead of persuasion or coercion.”
is wisdom o en comes from lessons they have embraced when facing challenges. “It’s not that wise elders are naive livers of life. ey are scarred. To become self-actualized, one must accept su ering and learn from it,” she says.
At the same time, they acknowledge that every moment is a gi and live life to the fullest. “Wise elders know enjoyment and
want others to experience it, too, whether it’s ice cream, cookies or a sunset. A er all, if you are not experiencing foundational joy in your life, something is quite wrong,” asserts Narvaez.
Seeds of Wisdom
A wise elder’s connection with nature is deeply rooted—grounded by the land and inspired by the promise of cultivation. “Seeds are our 400 million-year-old ancestors and elders. Gardens grow us more than we grow them. ey nod and bow to seeds; and gardens as teachers are gardens as elders,” says Petra Page-Mann, co-owner of Fruition Seeds, a farm in Naples, New York, that grows and shares regionally adapted seeds.
Founded in 2012, Fruition Seeds is rooted in the idea that each seed, like each of us, is meant to change the world. In August 2024, they shi ed from seed sales to sharing seeds as an embodied gi practice, honoring the co-owners’ desire to respect the seeds and practice reciprocity. “ is move deliberately mirrors and honors what the seeds are teaching us,” Page-Mann explains. “ ey are gi s to the Earth, as we all are, and not ours to buy and sell. It’s a way to practice remembering and reimagining a culture of care and belonging. We are rehydrating our relationship with seeds and the land and moving away from a transactional being to an open place of giving and receiving.”
Page-Mann says, “I think of an elder as someone who inspires, challenges, upli s and comforts. ey are people who can accompany us into our challenges and through them, and not just try to x problems. I see our relationship to wise elders in the way a river ows and changes on a whim. Sometimes it ows quickly, and at other times it moves smoothly and slowly. ere might be rocks under the surface or waterfalls and dams along the way. At any moment in our lives, we experience di erent elements of that river. e river holds us as elders do: always present, o ering diverse forms of medicine. ere might be a lightning bolt of wisdom or awareness, followed by a cascade of insight. Other times, it’s just
sweet meandering; but we don’t need to paddle or swim because we are held by their ow.”
Rising From Adversity
Wise elders teach us that by leaning into challenges, we can reframe the risks associated with growth. “If we are in our comfort zone, we are safe, and if we are in our panic zone, we are not safe. ere’s a discomfort in between. Wise elders are constantly extending their comfort zones and window of tolerance a little wider, so they can move and breathe more freely in that space,” says Page-Mann.
Although anyone can step into elderhood, Page-Mann believes that society needs to reframe its priorities in order to nurture the process. “We don’t have a cohesive cultural fabric for the role of a wise elder,” she points out. “It’s a capitalist and supremacy culture not grounded in love and belonging. Elders have been eroded from our lives. We’re all really shrunken, disconnected versions of ourselves.”
By challenging current priorities and shi ing back to the organic ow of the Earth, we can embrace and embody the traits we seek and become role models and guides for others. “ ere is a natural progression of maturation where we play di erent roles in the community and can accompany each other with those roles. If we are held in a cohesive cultural fabric of love and belonging, we can step into whatever role is calling us,” PageMann asserts.
Self-Care Comes First
While wise elders are generous with their time and attention, they value staying grounded. Cheryl Richardson, the Massachusetts-based author of Self-Care for the Wisdom Years: Practical Ways to Celebrate the Mystery and Wonder of Aging, says that doing inner work allows elders to become more available for others. “Wise elders are full of life, steeped in gratitude, eager and excited for new adventures, and able to respond to anything placed before them with
wisdom and grace,” she says. “ ey face aging and mortality with open eyes and a curious heart. ey are self-re ective, committed to personal growth and anxious to invest time and energy into their inner lives. ey are also happy to share what they’ve learned about life and aging with others. ey make their greatest contribution to society by being a powerful example of what it means to embrace aging and the wisdom it provides.”
According to Richardson, “Wise elders see aging as a gi and an opportunity to learn about themselves in new and di erent ways. ey are able to step back, take a deep breath and check their reactions before responding to life’s challenges. ey consciously cultivate patience and self-re ection when faced with adversity. e wisdom years are an excellent time to challenge the voices that cling to old ways of life. It’s an opportunity to focus less on where you should be and more on where you are and what your soul wants. at’s when the magic of the moment sweeps you o your feet.”
Time Is Essential
At a time when we are living longer than ever, Richardson sees an opportunity to maximize our later years. “Now that
longevity a ords us a second adult life, we have time to evolve even more before we die. When people age consciously and prioritize their emotional and physical health, inner life, intimate connections with others and managing their minds, they age with far less fear and much more aliveness, peace and emotional freedom,” she explains.
Wise elders are in tune with their own capacity and availability, and they understand the importance of setting limits. “ e gi of mortality is that it makes it easier to say no to those things that are no longer important. erefore, boundary-setting becomes easier,” Rchardson says. “When you know you have limited time le , you are passionate about spending it wisely. Wise elders have a unique ability to let go of responsibilities that are no longer theirs, and to make space and sit with it. ey know when enough is enough and can set rm, loving boundaries. Cultivating these capabilities will not only help us make the most out of our remaining years, but they’ll also mold us into the kind of wise elders so many of us wish we had growing up.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings . Connect at CarrieJacksonWrites.com.
Finding Grace in Hardship
by Marlaina Donato
With the season of gratitude comes an annual urry of festivities. Many of us feel obligated to show up at the table when we might prefer retreating into a corner of solitude. Finding a shred of gratitude may feel like an obligatory or even impossible feat if we are buckling beneath the weight of personal problems. Well-meaning loved ones might point out the blessings in our lives, and it is easy to be snared into feeling guilty if we cannot appreciate the good. Being thankful for crumbs when we have been denied a feast might seem a task reserved for saints, but simply having faith in an hour of plenty that is yet to come can so en the sharp edge of our hunger. Feeling gratitude for bounty that has not yet arrived, and for all that is on its way to us in its rightful season, provides us with an opportunity to see the light beyond the shadow. According to the Buddhist proverb, “Enough is a feast.”
Seeing “enough” on the table, in the mirror, in each other and in each day is a spiritual practice worth cultivating. Reaching beyond our comfort zone by loving others when we do not feel loved or supporting someone else when we feel less-than can bring us closer to all that is slightly out of reach. Taking time to observe nature’s complex
patterns—fractals within owers, textures of trees or the edible geometry of a cauli ower—reminds us that we, too, are part of the universal order.
Finding fragments of beauty along the wayside—a child’s pure laugh, the drop of sweet honey le on the spoon or a bird’s wing re ecting the morning light—invites us to look beyond the chaotic, current chapter to see the bigger story. Choosing to remember that all chapters come to a close can help us decide what we want to write in the next one.
Marlaina Donato is an author, composer and painter. Connect at Blue reStudio.art.
Feeling gratitude for bounty that has not yet arrived, and for all that is on its way to us in its rightful season, provides us with an opportunity to see the light beyond the shadow.
Alleviate Seasonal Allergies with These Surprising Tips Tips from The Salt Room Longwood
Depending on your personal triggers, you can experience seasonal allergies all year round, especially in Florida. Allergy symptoms are simply immune system reactions. For example, a fever is your immune system’s response to the u when your body is ghting a virus. You get seasonal allergy symptoms and the in ammation that comes along with them because your body is producing histamines in response to irritants in the environment. Histamine is a protein that triggers allergy symptoms, such as sneezing, itchy eyes, and a scratchy throat. is article provides tips on how to alleviate allergy symptoms, and some of them may surprise you!
Know What’s in the Air
Be conscious of changes in your surroundings, so that you can avoid allergy symptoms better. If you know the allergens you’re sensitive to, monitor the weather on TV or with an app on your phone; most weather reports will alert you to high pollen counts. If you don’t know what you’re allergic to, it might be worth getting tested.
Avoid Allergens
e rst logical line of defense against allergens is to avoid them! On bad pollen days, take o your shoes and your jacket before you walk through your house, and consider showering to wash o allergens and reduce exposure time. Remember to regularly change out the air lters in your home. Consider having your air ducts cleaned a er any major renovations, if signi cant mold is found in the home, or every three to ve years.
If you have pets that go outside, pollens will cling to their fur and will be hard to avoid. Wiping their feet when they come in from outside will help. Just be conscious of your personal hygiene and wash your hands regularly when you’re in contact with your fur babies.
Fight Seasonal Allergies with Anti-Inflammatory Foods and Supplements
Many allergy su erers nd relief by incorporating natural antihistamines into their diet. Antihistamines are substances that block histamine activity in the body. Vitamin C is a natural antihistamine.
Foods high in vitamin C include: bell peppers, broccoli, cantaloupe, cauli ower, citrus fruits, greens like kale and collards, kiwi, strawberries, tomatoes and winter squash. Naturally antibiotic foods like garlic or honey (no honey for children under a year) can also help. e right supplements both decrease your allergic response to irritants and support your immune system. ey decrease in ammation which makes the allergic response easier on your body. Bee pollen, bromelain (an enzyme found in pineapples) and quercetin are natural antihistamines. ere are many foods that naturally contain quercetin, including apples, berries, black tea, broccoli, grapes, ginkgo biloba, green tea, peppers, red onions and red wine. However, it is more e cient to take quercetin in capsule form for therapeutic purposes.
Chiropractic Care for Seasonal Allergies? Yes!
Chiropractic care provides relief for seasonal allergies, especially in children. How is that? Well, consider that everything that we ever feel or taste, every movement we make, every unconscious bodily function like digestion and breathing—are all facilitated by our nervous system. When the nervous system is stressed, it’s a lot harder for the body to do those things e ciently and to stay well. at’s why when stressed, we feel tired and come down with colds more easily. Every nerve in the body exits the spine and wraps around the skin and organs. In other words, everything in your body is “wired” through the spine. Chiropractic adjustments remove interference as your nerves re information throughout your body. erefore, being in alignment alleviates stress on the body and facilitates an increase in nervous system activity and immune function. As a result, chiropractic adjustments improve neurological health and help boost your immune system.
Chiropractic Helps
Seasonal Ear Infections
Irritation or in ammation in your throat or sinus cavities can a ect the Eustachian tubes in your ears and cause ear infections. Compared to an adult, a child’s Eustachian tubes are smaller, narrower and are positioned more horizontally in the ear, which means water does not drain out as easily. is makes kids more prone to seasonal ear infections.
e bottom of your skull and the top of your spine are also closely connected to your ear canals. When chiropractors check the top bone in your spine, they usually feel right behind the ears due to their proximity. Chiropractors can perform upper cervical (top of the neck) and cranial adjustments to help keep Eustachian tubes and sinuses clear and encourage drainage. ey may do what feels like a light massage around the ears to stimulate the Eustachian tubes and gently contact the face and head to support sinus drainage.
Facial Tapping and Jarring
Facial tapping is a percussive impulse on your sinus cavities, which helps loosen up phlegm and mucus and can support sinus drainage as well. Facial jarring involves touching portions of your skull and moving them against each other. is is helpful for allergies because it mobilizes the sinuses, which helps clear out the sinus cavities and allow for proper drainage. A er these treatments, don’t be surprised if you have a bit of a cough, more mucus or a runny nose; it’s not a worsening of symptoms, it’s your body pushing all the allergens out.
Neti Pot and Salt Therapy for Seasonal Allergies
Using a neti pot with a saline (salt) solution removes all the pollen and dander that build up and irritate the inside of your nasal cavity, throat and mucous membranes. It’s a little tricky at rst to learn how to use a neti pot, but once you do, it’s a quick and easy home remedy.
A Salt erapy session (conducted in a salt room) delivers greater bene t because you’re breathing salt particles through your respiratory system. e salt particles line your nasal passages and respiratory tract—during the therapy session and a erwards. e antimicrobial properties of salt kill bacteria and virus particles in your nasal passages, which aids in preventing and treating infections. We hope these tips help you and your family alleviate seasonal allergies and enjoy the outdoors all year long!
e Salt Room Longwood serves all age groups with a safe, drug-free therapy proven to be e ective for relieving symptoms of many chronic sinus, lung and skin conditions such as allergies, sinus infections, asthma and eczema. Salt therapy is safe! HEPA/carbon lters and UV light kill 99% of all airborne and surface bacteria and viruses. To schedule a Salt erapy session, call 407-862-1163 or visit www.SaltRoomLongwood.com
Whole Health Approaches to Women’s Infertility
by Dr. Susan Fox, DACM, LAc., FABORM
For many couples, starting a family marks a beautiful chapter of life. However, the path is not always straightforward for everyone. Tackling infertility can be an emotional rollercoaster, with emotions ranging from hope to heartache.
For women, the causes of infertility may range from health conditions like hormonal imbalances, ovarian dysfunction and endometriosis; and lifestyle causes such as poor diet, exposure to environmental toxins and weight management; to emotional and mental causes including anxiety, depression, stress and trauma.
Understanding the root causes of infertility is crucial; it’s about unraveling the complex web of underlying issues. In addition to standard blood tests, there are new functional medicine tests for nding the root causes of infertility challenges, including a comprehensive assessment of hormonal imbalances, a test to assess microbiome and detect gastrointestinal pathogens, and a test that provides both insights into nutritional de ciencies and guidance on diet and supplementation.
Research indicates that obesity makes it harder to conceive and leads to more miscarriages. Being underweight increases the risk of ovulatory disorder. A functional medicine or integrative health approach includes managing diet and improving nutrition that also works to balance hormones and microbiomes.
Lifestyle habits like smoking and alcohol and ca eine consumption are also addressed.
A mother’s toxic load can be passed to an unborn child through the umbilical cord. Detoxi cation prior to trying to conceive can improve not only the mother’s whole health, but her fertile health and the health of her baby.
While not fully understood, research has indicated a correlation between increased stress and decreased likelihood of egg fertilization. Incorporating exercise and mindfulness practices such as meditation and yoga is part of a comprehensive approach to creating the ideal environment for a healthy pregnancy and delivery.
Susan Fox is a Doctor of Acupuncture and Chinese Medicine in Marin County, California, and has specialized in working with women and couples navigating fertility challenge for more than 20 years. Connect at HealthYouniversity.co and DrSusanFox.com.
There is hope! Learn more, access valuable resources today, and get your COMPLIMENTARY ACCESS PASS for the very special January 20-25 fertility immersive event. Scan the QR Code.
Blissful Bowls
Celebrating With Soup
by Marlaina Donato
Whether we showcase winter’s root vegetables or come home to comfort food simmering on the stove, soup is a language of love with many dialects: from under-the-weather broths and velvety bisques to slow-cooked stews and stick-to-the-ribs chowders. A bowl of soup can bridge the mundane and the magical, inviting us to slow our fast-paced lives, share the bounty with loved ones and honor recipes of generations past.
“Every time I make soup, even if it’s one I’ve made over and over, it fills me with a sense of wonder that a bunch of disparate ingredients— legumes, grains, raw vegetables, onions, garlic, seasonings—always meld in a way that seems almost miraculous,” marvels Nava Atlas, the Hudson Valley, New York-based author of more than 10 cookbooks, including Vegan Soups and Stews for all Seasons .
Making Vegetables
Shine
Eating seasonally can help our bodies transition into winter, and soups that incorporate cold-weather crops offer delicious versatility. “Thanksgiving is traditionally a time to be thankful for the harvest. Soups in the fall are typically a hearty mix of what you may have grown in your garden. These could be rich and creamy tomato, pumpkin or pea soups,” says Sharon Hapton, founder and CEO of nonprofit Soup Sisters, a foodassistance program in 27 cities across Canada. The author of The Soup
Sisters and Broth Brothers Cookbook attests that taking a little time to make soup “is a great way to nourish our spirits and reconnect with the food.” In any combination, rainbow carrots, rutabaga, parsnips, leafy greens, sweet potatoes, mushrooms, leeks and winter squashes pack a punch in avor, color and texture. Special-occasion soups can be simple childhood favorites dressed up with the pungent tastes of sage, rosemary, ginger, chiles or coriander seeds. Creamy soups, whether traditional or vegan, pair beautifully with wild rice, roasted pumpkin seeds or toasted pecans. Atlas suggests combining vegetables in surprising ways to take advantage of contrasting avors, such as adding sweet potatoes and bell peppers to a black bean stew.
Broth Versus Stock
Although broths and stocks can be made using vegetables and/or bones and seasoned with salt and pepper, a broth is thinner in consistency and requires a shorter simmering time, whereas a stock can be simmered for four to six hours, resulting in a heavier texture. Nutritional bone broth is usually simmered for 12 to 36 hours to create a collagen-rich stock. All of these can be sipped for a soothing repast or incorporated into other recipes.
Bringing Out Flavor
With Salt
Atlas notes, “Most soups bene t from judicious salting to bring out the avors, but I suggest waiting until the end to add salt, giving the soup time to develop avor rst. And it’s surprising how
much of a li lemon and lime juice can give to soup broth.” For those monitoring their sodium, she recommends salt-free seasoning blends, like Dash, or Spike, a zesty low-sodium option found at health food stores.
The Legacy of a Treasured Recipe
Holiday time can be bittersweet, especially when lost family members are not at the table, but taking out an old, handed-down recipe is a wonderful way to preserve culinary customs and commemorate the family’s heritage. “Creating delicious food like soup from a loved one’s recipe is more than the ingredient list on a card,” says Hapton. “Use the silver spoon handed down from family to stir the love and rekindle the memories of loved ones. A natural ow of storytelling happens when we cook together, and the ‘dash of this and that’ can make its own lively conversation.”
According to Atlas, “Food traditions are a way to embrace each person’s unique history—where their ancestors were from, what was available to them, what they felt comforted by. Yet, despite all the di erent traditions, food is a great uniter, a fantastic way to connect us as humans.”
Presenting soup in an elegant tureen and putting out toppings such as chopped fragrant herbs or crushed pink peppercorns at each place setting gives soup a festive, gourmet touch. “Don’t wait for a special occasion to bring out the good dinnerware,” Hapton suggests. “Enjoy it every day, even in some small way.” Ultimately, gratitude is the most important ingredient. is anksgiving, invite each guest at the table to ladle a bowl of soup for the person next to them, o ering a single word of appreciation as a form of grace. Marlaina Donato is an author, composer and painter. Connect at Blue reStudio.art.
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Brazilian Black Bean Stew
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This vegan version of Brazil’s famous national dish, feijoada, is an abundantly nourishing stew. Optional embellishments include steamed fresh greens and slices of mango and/or papaya.
YIELD: 6 TO 8 SERVINGS FOR THE RICE
1 cup tomato juice or tomato sauce
3 cups water
1½ cups raw brown rice, rinsed FOR THE STEW
1 Tbsp olive oil
1 large onion, chopped
2 cloves garlic, minced
2 medium sweet potatoes, peeled and diced
1½ cups water
3 to 3½ cups black beans, cooked, or 2 15-oz cans, drained and rinsed
1 medium red bell pepper, cut into short, narrow strips
1 medium green or yellow bell pepper, cut into short, narrow strips
1 cup diced tomatoes
2 small fresh hot green chili peppers, seeded and thinly sliced, divided
1½ tsp ground cumin
½ tsp dried thyme
½ cup chopped fresh parsley or cilantro
Salt and freshly ground pepper to taste
For the rice, combine the tomato juice with the water in a large saucepan and bring to a slow boil. Add the rice, then lower the heat and simmer gently with the cover ajar until all the liquid is absorbed and the rice is tender, about 30 minutes. Cover and set the cooked rice aside.
For the stew, heat the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until both are golden. Stir in the sweet potatoes and water. Bring stew to a slow boil, then lower the heat. Simmer gently over low heat with the cover ajar until the sweet potatoes are just tender but still rm, about 10 to 15 minutes.
Add the beans, bell peppers, tomatoes, one of the chili peppers, cumin and thyme. Simmer gently for 10 to 15 minutes longer, uncovered. e stew should have the consistency of a thick chili. Add a bit more water if it is too thick.
Stir in half of the parsley and season with salt and pepper. Serve over the hot cooked rice in shallow bowls and garnish each serving with a little extra parsley and a few slices of the reserved chili pepper. Recipe and image courtesy of Nava Atlas.
Courtesy of Nava Atlas
Mellow Sweet Potato Soup
Subtly spiced with a colorful garnish, this warming soup tempts the eye with an appealing golden color and pleases the palate with the delectable flavor of sweet potatoes.
YIELD: 6 SERVINGS
SOUP
2 Tbsp olive oil
2 medium onions, chopped
2 medium carrots, peeled and diced
1 large celery stalk, diced
A handful of celery leaves
3 to 4 medium-large sweet potatoes, peeled and diced (about 6 cups)
1 tsp ground cumin
TOPPING
1 Tbsp olive oil
½ tsp dried thyme
¼ tsp ground nutmeg
1½ cups unsweetened plant-based milk, or as needed
½ lime, juiced
½ lime, sliced thinly for garnish
Salt and freshly ground pepper to taste
6 kale leaves, preferably lacinato, stemmed and thinly sliced 1½ cups fresh or frozen (thawed) corn kernels 2 scallions, thinly sliced ¼ cup cilantro leaves
Heat the oil in a soup pot. Add the onions, carrots and celery, and sauté over medium-low heat until all are golden. Add the celery leaves and diced sweet potato. Add just enough water to cover all but about an inch of the vegetables. Bring to a slow boil. Stir in the cumin, thyme and nutmeg, then lower the heat. Simmer gently over low heat with the cover ajar until the sweet potatoes and vegetables are tender, about 20 to 25 minutes.
Transfer the solid ingredients from the soup pot to a food processor or blender with about 1 cup of the cooking liquid. Process until smoothly pureed (or leave a bit chunky), then stir back into the soup pot. Alternatively, skip the food processor and insert an immersion blender into the pot and blend the soup until pureed to preferred consistency. Add enough plant-based milk to give the soup a slightly thick consistency. Stir in the lime juice and season with salt and pepper. Simmer over low heat for 10 minutes longer.
For the topping, heat the oil in a medium skillet. Add the kale and sauté until wilted, about 2 to 3 minutes. Add the corn and sauté for 2 to 3 minutes longer. Add the scallions and sauté for another minute. Stir in the cilantro and remove from the heat. Mound a little of this topping mixture on each serving of soup, along with a thin slice or two of fresh lime.
American adults are feeling increasingly troubled. According to a 2024 American Psychiatric Association poll, approximately 43 percent of respondents say they are more anxious now than in previous years (up from 32 percent in 2022), with current events like the economy, elections and gun violence driving 70 percent of worries. As is o en the case, children can be
a ected by the emotional state of adults in their lives. A 2022 meta-analysis published in the Journal of Anxiety Disorders reported that children of anxious parents are at higher risk of developing anxiety disorders and twice as likely to have anxiety problems than children of non-anxious parents.
To mitigate this trend, parents, guardians and teachers have a powerful tool at their disposal: gratitude.
By championing, modeling and encouraging a grateful heart, they can teach kids to temper episodes of anxiety and regain a sense of safety.
Benefits of Gratitude
“Gratitude is one of these microbehaviors that creates macro-change,” says Roseann Capanna-Hodge, a Connecticut-based certi ed school psychologist, neurofeedback provider, author, speaker and podcast host specializing in childhood mental health. “When we have gratitude, there are a lot of overall bene ts to our health. Research has shown that gratitude can trigger the brain to release hormones and neurotransmitters that are associated with happiness, such as dopamine and serotonin. Having a gratitude practice as a family can even break negative patterns in the family ecosystem, moving toward generational mental wealth.”
“Humans are hardwired to notice and acknowledge negative experiences due to our natural instinct for survival, but we can overcome our negative biases by incorporating gratitude into our daily routines,” says Andrea Trank, an integrative medicine health coach, HeartMath trainer and trauma-sensitive practitioner in Norfolk, Virginia. “We can shi from feelings of sadness, anxiety and anger to feelings of hope and calm simply by focusing on what we are grateful for. Gratitude also supports immune health, helps us respond, rather than react, to life’s stressors, and shi s the rhythm of the heart into physiological coherence, resulting in the release of oxytocin and DHEA [dehydroepiandrosterone], which promote positive feelings.”
Modeling Gratitude
One of the most e ective ways to teach children to be grateful is to express our own gratitude with actions and words. “Forcing our children to be grateful doesn’t work. Model gratitude in a natural and authentic way,” Trank advises. “Notice the little things, and
when you are out as a family, slow down and verbally point out the moments of beauty and generosity you see around you. Showing gratitude through action is the way your child will naturally be inspired to do the same.”
Prac ticing gratitude as a family can be fun, and it’s a great way to connect deeply with one another. Invite everyone around the dinner table to identify the things for which they are grateful or re ect on moments of gratitude that they witnessed throughout the day. Such positive conversations help develop optimistic outlooks for the whole family. Make it a routine for each family member to simply say “ ank you” upon waking, and to jot down thoughts of gratitude in a journal before the lights go o at the end of the day.
The Thank-You Note
Handwritten thank-you notes are being replaced by texts, emails and emojis as a means of expressing gratitude, but if parents encourage their daughters and sons to see the value of a written note at a young age, this worthwhile activity can become second nature for a child. While it takes a little more time than composing a text, scribing a thoughtful and meaningful written message that expresses gratitude can be read over and over again and reminds the recipient that they matter. When we receive gratitude from others, we are accepting a gi that strengthens the bonds of connection.
Res earch in 2018 published in Psychological Science points out that people underestimate the power of expressing gratitude and overestimate how awkward it will be, which may keep them from engaging in this impactful practice. is anksgiving, embrace the power of gratitude and share it with the next generation to make a positive impact on everyone’s mental health.
Christina Connors is a writer, singer and creator of a YouTube series for children. Learn more at ChristinasCottage444.com.
Benefits of Compression Therapy
Improving Lymphatic Circulation for Better Health and Fitness
by Maya Whitman
Sergey Ryzhov /Shutterstock
Adequate cardiovascular and lymphatic circulation is key for all matters of well-being, including heart health, wound healing, uid balance and muscle recovery a er a workout. To address circulation issues, the advent of compression therapy began as early as 1950 with the invention of compression socks by German engineer and varicose vein su erer Conrad Jobst. Today, the use of
compression gear in the form of boots, leggings, sleeves, bandages, wraps and suits is surging in athletics, as well as physical therapy. In medical settings, the Cleveland Clinic recommends the use of compression bandages, stockings and in atable wraps to treat swelling and pain in patients experiencing the poor circulation that is o en associated with conditions ranging from pregnancy to diabetes and congestive heart failure.
According to market research company SNS Insider, the global compression therapy market—driven not only by athletic demand but also by the rising occurrence of diabetes, lymphedema, varicose veins and deep vein thrombosis in an aging population—is predicted to expand to $7.86 billion by 2032.
Lymphedema and Diabetic Swelling
The lymphatic system is a network of organs, vessels and tissues that work in conjunction with the circulatory system to maintain healthy fluid levels, filter out waste products and abnormal cells, help the body absorb fats and support the immune system.
“It is like the body’s waste-water treatment system,” explains Brittany Curwen, a certified lymphedema therapist and registered occupational therapist at Therapy Achievements, in Decatur, Alabama. “Compression helps keep the right amount of pressure on the blood vessels to make sure the valves inside the veins work in one direction, so blood and lymphatic fluid gets where it needs to go.”
In ammatory response is normal during the healing process, but when the lymph vessels are unable to drain, lymph uid in an arm, leg or other body part may cause painful swelling called lymphedema. is condition is commonly caused by cancer, radiation treatments, surgery and, in developing countries, parasites. “A er surgery, a light elastic compression garment worn during the daytime hours can help [treat lymphedema].
For someone without a history of lymphedema, a garment that applies 10 to 15 millimeters of mercury (mmHg) of pressure can help. ese are o en found at drugstores or online,” says Curwen, noting that such garments can be worn for several weeks during waking hours until the
Compression
swelling subsides and normal activity is resumed. “For someone with more severe swelling, a medical-grade garment is essential to prevent the lymphedema from progressing and causing changes in the skin texture. A medical-grade garment should be prescribed by a physician.”
Swelling is a common occurrence when diabetes is accompanied by other diseases that impact circulation, such as cardiovascular disease or kidney disease, which can promote pooling of fluid in the legs and feet. A 2023 meta-review published in International Wound Journal found sustained graduated compression to be useful in healing diabetic-related leg sores from pooled blood.
Active Lifestyles
While hitting the gym or going for a long hike does a body good, most people want to avoid post-workout discomfort, and that is where compression clothing can help. By applying pressure to speci c body parts, this clothing improves circulation and ultimately supports muscle recovery. “A er intense physical activity, lactic acid is produced as a byproduct of anaerobic respiration, which occurs when your muscles need more energy than your body can supply through oxygen alone,” explains Tabitha Eaves, owner of Rise Up Wellness, in Bloom eld, Michigan. “Lactic acid buildup can lead to muscle fatigue and soreness during and a er exercise. e recovery process involves the body clearing out this lactic acid
and other metabolic waste products, which helps to reduce muscle soreness, in ammation and swelling, speeding up the overall recovery time.”
A 2021 study published in BMC Sports Science, Medicine and Rehabilitation involving mostly endurance athletes—predominately runners—reported that compression garments were worn on their lower extremities to prevent injury or reduce symptoms of a current injury, and users perceived a faster post-exercise recovery (more than 80 percent), as well as improved sports performance (more than 70 percent).
Eaves specializes in Normatec compression therapy, which uses air to apply pressure to a body part, thereby mimicking a natural muscle-pump action. She suggests that this type of pneumatic compression typically can be used three to four times a week. Some athletes employ it daily, especially during periods of intense training. She adds, “Post-therapy, most users report feeling relaxed, with some experiencing a slight tingling sensation as circulation increases.”
While compression therapy is generally safe for most people, Curwen cautions anyone with peripheral artery disease, congestive heart failure, advanced kidney disease or unmanaged high blood pressure to obtain a physician’s approval before using compression therapy or compression garments.
Maya Whitman is a regular contributor to Natural Awakenings.
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Dr. Sham Mohammed, DC
100 S. Bumby Ave, Orlando FL 32803 407-496-7547
Enhance healing, boost oxygen levels, improve recovery speed, reduce inflammation, and increase circulation with our Hyperbaric Chamber Oxygen Therapy. Ask about our special rates! See ad, p22.
LIFE COACHING
NIKKI PASCHAR
Board Certified Online Services 352- 809-2429
Nikki@NikkiPaschar.com www.NikkiPaschar.com
I facilitate burnout recovery with trauma-informed hypnotherapy, breathwork, and movement therapy—nurturing holistic wellbeing through personalized, mindful approaches. Free consultations. See ad, p23.
MASSAGE
INFINITY MEDITATION & MASSAGE LLC
Katie Feuerbach LMT MA #72353 772-834-8605
katie98feuerbach@gmail.com
With 20+ yrs experience, I specialize in Stress Release with Yoga Nidra Meditation & Therapeutic Massage. I also offer Mobile at home/office services. Regain your inner strength! Text/Call or email for appt.
MEDIUM
REV. JUDI WEAVER
Trance Channel Medium
Licensed Master Metaphysician Ormond Beach, FL Rev.Judi.Weaver@gmail.com 386-503-4930 www.JudiWeaver.com
Are you seeking - clarity, guidance and divine healing from your Angels and Guides? Receive personal insight messages that provide peace and purpose for your body, mind and spirit.
METAPHYSICAL CENTERS
MEHTA METAPHYSICAL CENTER
One Purlieu Place, WP, FL 32792 info@vipinmehta.com www.mehtametaphysicalcenter.com 407-853-2698
Founded by Vipin Mehta, this 8200 sq. ft. World-Class center houses a Metaphysical Art Gallery, Healing & Spiritual Center, Free Lending Library and the Crystal Temple of Love. Sign up early for Guided Tours and Meditations. See ad, p5.
ORGANIC BUYING CLUB
JOY OF ORGANICS PRODUCE BUYING CLUB
954-465-6502
JoyOfOrganics.carrd.co/#
Enjoy a variety of farm fresh, certified organic fruits and veggies at far below retail. Offering hundreds of regenerative farm food items.
PEDIATRICIAN
CANNIZZARO INTEGRATIVE PEDIATRIC CENTER 321-280-5867, www.MyCIPC.com
Functional, evidencebased medicine providing effective and non-invasive ways to treat the root cause of your child’s illness. Newborn to 21 years. ADHD, Autism, Allergies, Asthma. See ad, p10.
Very competitive prices. Fast turnaround time. Free delivery/shipping to your home or work. We offer free Bioidentical Hormone Consultations.
REAL ESTATE
RUI MANAKA REALTOR®
Align Right Realty Global 10691 E Colonial Dr, Orl. Instagram: @realestaterui realestate.rui@gmail.com 689-310-5389
Offering Real Estate Services throughout Central Florida at discounted commission rates. Short Sales & Foreclosure Resources (SFR®). I also speak Spanish: Tambien hablo Castellano.
SALT THERAPY
THE SALT ROOM LONGWOOD www.SaltRoomLongwood.com 407-862-1163
A safe, drug-free therapy proven effective for relieving symptoms of chronic sinus, lung and skin conditions such as acne, allergies, asthma, eczema, sinusitis and more. See ad, p10.
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450 N Lakemont Ave, Ste A Winter Park, 32789 www.massagetherapy.cc 407-673-6776
Take a tour and Enroll for the 2024 sessions. Our graduates easily become certified with our comprehensive programs. This school also offers discounted Massage Therapy appts for readers who apply in advance.
SHOE AND ACCESSORY REPAIR
THE PROFESSIONAL SHOE REPAIR, INC.
Luis Restrepo 407-767-8118
Located inside the Altamonte Springs Mall on the lower level west of JC Penney, I repair all types of shoes, sandals, handbags & clothing alterations. Call for hours. Sometimes I can complete while you wait!
SKIN CARE
TS SKIN CARE
1520 Edgewater Dr, #A, Orl 32804 407-999-5008
Mon-Sat: 9a-6p • Sun: By Appt Only www.TSSkincare.com
For over 20 yrs, we formulate our own natural products and offer a variety of skin care services. We also specialize in Acne Treatments and Deep Pore Cleansing. Visit our website, and Sign up for discounts!
SPIRITUAL CENTERS
CASSADAGA SPIRITUALIST CAMP & BOOKSTORE
1112 Stevens St, Cassadaga (GPS city: Lake Helen) 386-228-2880 www.cassadaga.org
Established in 1894, our community has Mediums, Healers, Classes, Workshops, Tours & events year-round. Seekers are welcome and self-exploration is encouraged. Check out our large Spiritual Book & Gift store. More info on website. See ad, p7.
THERMOGRAPHY
CENTRAL FLORIDA THERMOGRAPHY
1555 Howell Branch Rd, Suite B-2 Winter Park,32789 407-622-9090
Cflthermography.com
Safe, no-contact, no-radiation thermography exams. Interpreted by Certified MD Thermologists. Offering breast, half body, and full body scans. Early detection is key!
FLORIDA MEDICAL THERMOGRAPHY
June Drennon, CCT 2008 JuneDrennon@FloridaMedicalThermography.com 727-729-2711
FloridaMedicalThermography.com
Certified Clinical Thermographer 2008. Mindful Wellness with Thermography! Knowledge is power. Know your risk factors to make corrections and avoid developing pathology. Call for location convenient for you.
VEGAN
VEGETARIANS OF CENTRAL FLORIDA
www.meetup.com/VegetariansCF www.CFVegFest.org
We are a non-profit, volunteer-run organization. Since 2005 we have hosted monthly potlucks and special events, including the annual CFL Earth Day Festival & VegFest. Sign up to receive notices for future events. All are welcome! .
Our nurturing environment promotes and supports health, well-being and commUNITY. We offer massage therapy, acupuncture, skin care, counseling and more. Space is also available for workshops and special events.
CERESET CAN HELP YOUR BRAIN WITH
INSOMNIA A brain in harmony is likely to facilitate better and more restful sleep.
ADD & ADHD A brain in harmony supports focused attention, memory, problem solving and self-regulation, along with a sense of peace and calm.
MEMORY A brain in harmony is likely to improve memory and create even laser focus and concentration.
ADDICTIONS & ANXIETY A brain in harmony will provide peace, calm, and comfort in the storm.
DEPRESSION A brain in harmony will support an experience of possibilities and comfort to find solutions and acceptance.
POST-TRAUMATIC STRESS A brain in harmony can reset the autonomic nervous system to resolve stuck fight-or-flight or freeze responses.
LONG COVID This includes loss of taste and smell or any of the other above issues—a brain in harmony has been found to eliminate most post-COVID infection issues.
“We often hear clients at our Cereset center say, “It’s a miracle!” But the real “miracle” is the brain’s ability to “hear” and harmonize itself using Cereset’s patented technology BrainEcho® sessions… with life-changing results.”
LIFE CHALLENGES Since the brain drives everything we humans do, think, say, sense, feel, and experience—a brain in harmony can make life as good as it can be!
was founded on the principle that the brain is capable of correcting itself when it can “hear” that it is stuck. Explore how these non-invasive sesssions can help you achieve wellness from the inside out!
