Issuu

E R F

HEALTHY

LIVING

HEALTHY

PLANET

WATER SPORTS FOR A TOTAL BODY

WORKOUT

POLLIN ATORFRIENDLY YARDS

BACK TO SCHOOL WELLNESS WAYS TO S TORE GARDEN BOUNT Y ALL YEAR

August 2021 | Columbia Edition | ColumbiaNaturalAwakenings.com August 2021

Columbia Edition

ColumbiaNaturalAwakenings.com

August 2021

Contents 17 WATER SPORTS FOR A TOTAL BODY WORKOUT

Cool Ways to Stay Fit this Summer

18 POLLINATOR-FRIENDLY YARDS

Gardening for Wildlife with Native Plants

20 THINK YOURSELF HAPPY

Seven Ways to Change Your Mind and Be Happier

23 PRESERVING THE

HARVEST

Classic Ways to Store Garden Bounty All Year

26 BACK-TO-SCHOOL WELLNESS

Tips to Keep Kids Healthy

28 UNLEASH YOUR TRUE POTENTIAL

Working with a Life Coach Can Help

30 POWER UP FIDO

Five Ways to Strengthen Your Dog’s Immune System

32 ALBERTO VILLOLDO

on Shamanic Healing

33 SMILING CAN MAKE US HAPPIER

DEPARTMENTS 7 news briefs 14 health briefs 16 global briefs 17 fit body 18 green living 23 conscious eating 26 healthy kids

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28 healing ways 30 natural pet 32 wise words 33 inspiration 36 calendar 37 natural directory 39 eco tip

Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

20 23

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings, please contact us at 803-309-2101 or email ColaPublisher@ NaturalAwakenings.com. Deadline for ads: the 12th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to ColaPublisher@ NaturalAwakenings.com. Deadline for editorial: the 10th of the month. CALENDAR SUBMISSIONS Submit Calendar Events at ColumbiaNaturalAwakenings. com or email to ColaPublisher@NaturalAwakenings.com. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets, call 803-309-2101. For franchising opportunities, call 239-530-1377 or visit NaturalAwakenings.com. August 2021

HEALTHY LIVING HEALTHY PLANET

COLUMBIA EDITION

letter from publisher

The Stinging Reality …

appy August! Many say, and I believe it to be true, that having an informative

PUBLISHER Annette Carter Briggs conversation about the “birds and the bees” can be quite difficult and, frankly, EDITOR Sara Gurgen pretty awkward—been there, done that! Well, don’t worry and breathe easy, DESIGN & PRODUCTION Kristina Parella I promise that my reflective thoughts to follow are not about how to effectively parent Billy Briggs

and engage kids and teens ravaged by body-snatching hormones that seem to take their brains hostage. No, no conversation about the birds and the bees, it’s just the bees this SALES & MARKETING Annette Carter Briggs month! Saturday, August 21, is officially recognized as National Honey Bee Day. And if you ask the WEBSITE Kristina Parella average person, “What are your thoughts about bees?” the majority of the answers would in Billy Briggs volve painful stories (literally) of unfortunate, and certainly regrettable, encounters with them. The perceived fear and trepidation, and even stigmatized phobia, associated with bees can, and CONTACT US often does, drive fictitious misconceptions and fuel unwarranted hysteria. Now to be clear, it is PO Box # 2812 important to practice safety and preventive measures when in the proximity of bees or when Columbia, SC 29202 handling them. That said, there is more to bees than just their sting—much more! Email ColaPublisher@NaturalAwakenings.com According to research, the bee (in particular the honey bee) is vital to the sustainability of Annette Briggs Ph: 803-309-2101 the Earth’s ecosystems and food supply chains. In the U.S., bee pollination, directly or indirectWebsite ly, accounts for nearly one-third of all the food we eat. Bee pollination is critical to the harvestColumbiaNaturalAwakenings.com ing success of countless crops, including apples, cantaloupes, cucumbers, blueberries, almonds, carrot seeds, melons, and many more. And, of course, much can be said about the honey SUBSCRIPTIONS Subscriptions are available by sending $24 produced by bees as well. Let’s talk dollars. Studies reveal that bee pollination is estimated to be (for 12 issues) to the above address. worth approximately $15 billion to the U.S. farming industry. This next fact may sting a little bit (pun intended): Bee populations are sadly declining to NATIONAL TEAM our peril. There are various reasons for the decline; however, one that is as preventable as it is CEO/Founder Sharon Bruckman damaging is the use (or misuse) of pesticides. Unfortunately, bees pick up pesticide and insecti COO/Franchise Sales Joe Dunne cide dust and residue in nectar and pollen and bring the poison back to the hive. This weakens Layout & Design Gabrielle W-Perillo the bees’ immune system, making them more susceptible to parasites—ultimately resulting in Financial Manager Yolanda Shebert their death. Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy The takeaway is that we need to do more to protect our bee population. Please consider National Advertising Lisa Doyle-Mitchell getting engaged and involved by joining a bee association or club (yes, they exist!), or by simply Administrative Assistant Anne-Marie Ryan adopting more sustainable practices—and ultimately a lifestyle—that support bees. ONTRIBUTING WRITERS Odell Williams C Kristi Antley

Natural Awakenings Publishing Corporation

4851 Tamiami Trail N., Ste. 200 Naples, FL 34103

Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com

Sincerely, Annette Carter Briggs, Publisher

© 2021 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

Natural Awakenings is printed on recycled newsprint with soy-based ink.

Columbia Edition

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community news

MGB Hosts Third Quarter InPerson Meeting in August

he Midlands Green Business (MGB) program is hosting its Third Quarter MGB meeting (in-person) on Wednesday, August 18, at the Jim Hamilton L.B. Owens Airport, located at 1400 Jim Hamilton Boulevard, in Columbia. Kicking off at 3 p.m., attendees will have the opportunity to network and learn more about the amazing benefits of rain gardens by touring the one maintained at the airport. Current and potential members are welcome. The Midlands Green Business program is a partnership between the city of Columbia, Lexington and Richland counties, and Keep the Midlands Beautiful. This program is designed to recognize businesses that adopt sustainable and eco-friendly business practices, thus keeping our community cleaner and greener and making it a more beautiful place to live. Cost: Free. For more information, contact Chenille Williams at Williams.Chenille@RichlandCountySC.gov or visit KeepTheMidlandsBeautiful.org/midlands-green-business.

ICRC Hosts Sunset on the Shoals

re you ready for a great time on the water? On Friday, August 20, from 6 to 8:30 p.m., the Irmo Chapin Recreation Commission (ICRC) is hosting its Sunset on the Shoals event at Saluda Shoals Park. For adults ages 21 and up, participants will enjoy an interpretive one-hour paddle tour on the Saluda River while learning about the rich and unique area history. The tour will be followed by a wine tasting. Light refreshments will be served at 6 p.m. and attendees will be given a complimentary Saluda Shoals Park wine glass that commemorates the evening to take home. As a note, the trip is dependent on weather and river levels. Boats and all necessary equipment needed will be provided. Cost: $47 per person. Location: Saluda Shoals Park, 5605 Bush River Rd., Columbia. For more information, call 803-772-1228 or visit icrc.net/event/sunset-shoals-5. August 2021

community news

Hippie Fest Hosts October Festival in the Midlands

n Saturday and Sunday, October 23 and 24, Hippie Fest is hosting a festival at the Historic Columbia Speedway, located at 2001 Charleston Highway, in Cayce. An event for all ages, activities include live music, bohemian shopping, a vintage hippie car show, a do-it-yourself tie-dye station, a giant bubble garden, cirque performers, kids’ activities, delicious food, and more. All ages are welcome, and admission is free for those 10 and under. Hippie Fest is a grassroots festival where free-spirited people from across the country can gather to celebrate peace, love and all things groovy! Please note, due to crowd size, there is limited ticket availability and there are parking limitations; all tickets (including camping tickets) must be reserved online in advance at HippieFest.org. Onsite camping is available to vendors and car show participants only. Coolers with snacks and refreshments are permitted; however, alcohol purchased offsite is not. Cost: $10 (one day); $15 (both days). These prices do not include camping. Time: Noon to 7 p.m. both days. For more information, email Info@HippieFest.org or visit HippieFest.org.

Shred360 and Palmetto Citizens Federal Credit Union Host Shred Event

ime to shred! On Tuesday, August 17, from 10 a.m. to 2 p.m., Shred360, in partnership with Palmetto Citizens Federal Credit Union, is hosting a shred event at the credit union, located at 2100 West Dekalb Street, in Camden. Participants are limited to three boxes (copier paper box size or smaller) or three bags (kitchen trash bag size or smaller) per vehicle. There is no need to remove binders, binder clips, paper clips, staples or rubber bands prior to shredding. Cost: Free. For more information, call 888874-3839, or visit PalmettoCitizens.org/ events/shred or Shred360.com.

KMB Hosts Lakeside Litter Sweep at Lake Murray

n Saturday, September 18, from 9 a.m. to noon, Keep the Midlands Beautiful (KMB) is hosting a cleanup event on the shorelines and islands of Lake Murray. Supplies and lunch will be provided. For more information, including location details, call 803-733-1139 or visit KeepTheMidlandsBeautiful.org.

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‘Blue Thumb’ Landscaping Tips From Columbia Water

Eckankar Resumes Sunday Meetings

ckankar has resumed meeting every second Sunday, starting at 10 a.m., at Seven Oaks Park, located at 200 Leisure Lane, in Columbia. All are welcome to attend. Eckankar (ECK) is the path of spiritual freedom. It is an active, creative practice to help people unlock a deeper level of spirituality. ECK teachings can help people find answers, and provide helpful tools to prove and better understand spiritual truths. Experience life as a spiritual adventure. For more information, call Dee at 803-749-2459. See Natural Directory, page 38.

ost people love beautiful yards, but overwatering, using too many chemicals, and even extra clippings that wash into storm drains can lead to big problems in nearby waterways. When we overwater, the excess water picks up lawn chemicals and other pollutants—washing them into nearby storm drains. Unfortunately from there, it flows untreated into local waterways. Fertilizers and lawn clippings that wash into storm drains can cause harmful algae blooms, and pesticides can harm local wildlife. By following some simple tips, we can show off our “blue thumb” while protecting our waterways. Grow native: Native plants tend to be heartier than non-natives. They often do just fine with only rainfall to water them, and typically use less fertilizer. Some well-loved native plants for the Midlands include black-eyed Susan, canna lily, daylily and Joe Pye weed. Use only what you need: Lawns only need 1 inch of rain per week, so a rain gauge is suggested. Use a rain gauge to judge how long to water. Watering in the late evening or early morning can also reduce evaporation and ensure that the water actually gets to the plants’ roots. Regulate fertilizer use: When it comes to fertilizer, more is not better. Excess fertilizer gets washed away when it rains, which can be problematic and costly. Get a soil test: Before using fertilizer, it’s important to find out how much the yard actually needs and to learn how it should be properly administered. It is always helpful to consult with and seek advice from local experts, such as a county extension office or nursery professionals. For more information, visit ColumbiaSCWater.net/about-stormwater/ blue-thumb-landscaper. August 2021

community news

ICRC Hosts Indoor Garage Sale

n Saturday, August 21, from 7 to 11 a.m., the Irmo Chapin Recreation Commission (ICRC) is hosting an indoor garage sale at Crooked Creek Park, located at 1098 Old Lexington Highway, in Chapin. Residents throughout the Midlands are encouraged to clean out the garage, attic, kids’ rooms and closets, and bring those hidden treasures to sell. Make sure to drop by and check out all of the great bargains. Vendor setup is on Friday, August 20, from 4 to 7 p.m. This event is open to all ages. Single spaces are approximately 8 by 10 feet, and double spaces are approximately 8 by 20 feet. Cost: Free to enter. For more information, including vendor details, call 803-772-1228 (ICRC main office) or 803-345-6181 (Crooked Creek Park). Also visit icrc.net/event/indoor-yard-sale-13.

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EEASC Hosts August In-Person Midlands ‘Meetup’

t’s time to meet up … again! On Tuesday, August 10, from 3:30 to 4:30 p.m., the Environmental Education Association of South Carolina (EEASC) is hosting a green networking “meetup” informal session for environmental educators at Saluda Shoals Park, located at 5605 Bush River Road, in Columbia. Directly following the meetup session, a drop-in will take place, from 4:30 to 6:30 p.m., to celebrate the contributions and accomplishments of Recycling Education Center Director Jane Hiller, who is retiring from Sonoco Recycling. Attendees are encouraged to come prepared to share upcoming event information (to include flyers) and sustainable program updates with the group. Cost: Free. For more information or to register, visit eeasc.org.

Stephen Siller Tunnel to Towers 5K Run and Walk

ime to put on those running shoes for a great cause! On Friday, September 10, at 7 p.m., the annual Stephen Siller Tunnel to Towers 5K Run and Walk S.C. event will kick off at the Columbia Metropolitan Convention Center (the intersection of Lincoln and Senate streets). The Tunnel to Towers Run and Walk series was created to honor the heroic life and death of Siller, a New York City firefighter who lost his life on September 11, 2001, after strapping on his gear and running through the Brooklyn Battery Tunnel to the Twin Towers. For those interested, there is also a modified virtual option that gives registrants the opportunity to run anytime during the week of the event. All registrants will receive an event T-shirt; however, those selecting the virtual option must pick up their T-shirts in person. T-shirts will not be shipped. Cost: Varies; see the website for details. To register and for more information, visit t2trunsc.org.

ICRC Hosts Perseids Back-to-School Meteor Shower

n Thursday, August 12, from 9 to 10 p.m., the Irmo Chapin Recreation Commission (ICRC) is hosting its Perseids Back-to-School Meteor Shower event at Saluda Shoals Park, located at 5605 Bush River Road, in Columbia. On this night, the comet Swift-Tuttle will be observable with an additional 60 to 100 meteors streaking through the sky over the course of the event. Open to all ages, participants will also explore and learn the important roles that asteroids, comets and meteors play in the cosmos.

ICRC Hosts Its Lake Murray Bridal Show

n Sunday, August 29, from 1 to 5 p.m., the Irmo Chapin Recreation Commission (ICRC) is hosting the Lake Murray Bridal Show at Seven Oaks Park, located at 200 Leisure Lane, in Columbia. An event for all ages, participants will have the opportunity to meet experienced wedding pros, win door prizes, enjoy a selfie station, and much more! Planning a wedding can be stressful, but with the help of trained wedding professionals, a couple can rest assured that their special day will be all that they had dreamed it to be and more. Cost: $7. For more information, to purchase tickets or to become a vendor, call 803-7723336, or visit icrc.net/event/lake-murray-bridal-show-0 or LakeMurrayBridalShow.com.

For more information, call 803-772-1228 or visit icrc.net.

August 2021

kudos

Irmo Middle School Teacher Wins Environmental Award

Irmo Middle School science teacher Will Green was selected as the 2021 S.C. Environmental Educator of the Year by the Environmental Education Association of South Carolina for his leadership of his school’s Green Steps Team and for growing and sustaining his impressive Milkweed to Monarch project with his seventh-grade students. Kudos to Will Green and his Green Steps Team!

Leaphart Elementary Teacher Wins Conservation Award

The Lexington County Soil and Water Conservation District recognized Heather Reitenga, teacher at Leaphart Elementary School, as the Lexington County Conservation Teacher of the Year. Kudos to Heather Reitenga!

Mid-Carolina Electric Cooperative Awards Chapin High School Student

Mid-Carolina Electric Cooperative awarded Jackson Massalon, a Chapin High School student, a Clean Energy Grant to construct a compact solar-powered speaker that can be used in any type of weather. Jackson takes clean energy classes at District Five’s Center for Advanced Technology Studies, taught by Patrick Smallwood. Kudos to Jackson Massalon!

Windsor Elementary: Innovating Sustainability

This year, Windsor Elementary students engineered and installed a drip irrigation system to transfer collected water to their pollinator garden. Windsor Elementary’s garden will be featured on the S.C. Department of Health and Environmental Control’s Champions of the Environment’s new pollinator garden map. Kudos to Windsor Elementary! 12

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August 2021

health briefs

Eat Produce to Lower Stress and Heart Disease People needing a push to eat more fruits and vegetables might be motivated by two new studies from Australia’s Edith Cowan University. Studying data from 8,600 Australians between the ages of 25 and 91, researchers found people that ate at least 470 grams (about two cups) of fruits and vegetables per day had 10 percent lower stress levels compared to those that ate less than half that amount. “Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can reduce inflammation and oxidative stress, and therefore improve mental well-being,” says lead author Simone Radavelli-Bagatini. In a second study based on 23 years of data on 50,000 Danes, researchers found that those that consumed one cup each day of the most nitrate-rich vegetables like leafy greens and beets had about a 2.5 mmHg lower systolic blood pressure and a 12 to 26 percent lower risk of peripheral artery disease, heart attacks, strokes and heart failure. Eating more than one cup daily didn’t increase the benefits, they found, and blending greens into smoothies (but not pulp-destroying juicing) is a good option for increasing intake.

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Exposure to even moderate levels of traffic-related air pollutants during childhood results in a greater risk of mental illness by age 18, Duke University researchers report in JAMA Network Open. In the study, the psychiatric health of 2,000 twins from England and Wales followed into adulthood was compared to recorded levels of air pollution in their neighborhoods. Twenty-two and 84 percent of the twins, respectively, were found to have had exposure to nitrogen oxides and fine particulate matter that exceeded World Health Organization (WHO) guidelines. Higher levels produced the most symptoms, including depression and anxiety. The effect, although weak compared to family history, equals that of other neurotoxicants known to harm mental health, particularly childhood exposure to lead. Previous evidence suggests that air pollutant exposures can cause inflammation in the brain and may lead to difficulty regulating thoughts and emotions. WHO estimates that nine of 10 people worldwide are exposed to high levels of outdoor air pollutants emitted by vehicles, waste disposal, power plants, factories and other industrial processes. Studies show increased hospital admissions for many psychiatric illnesses during poor air quality days in China and India. “Because harmful exposures are so widespread around the world, outdoor air pollutants could be a significant contributor to the global burden of psychiatric disease,” says lead author Aaron Reuben.

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Getting teens to eat well can be an uphill battle, but new evidence shows its long-term importance. Drinking two sugary drinks per day from ages 13 to 18 increases by 32 percent the risk of colorectal cancer in women by age 50 when compared to drinking less than one such drink each week, Washington University School of Medicine researchers report in the journal Gut. The study used data from the Nurses’ Health Study II, which tracked the health of nearly 116,500 female nurses from 1991 to 2015. Other drinks, including milk and unsweetened coffee, were associated with a decreased risk. Early-onset colorectal cancer rates have risen alarmingly in the last 20 years, causing the American Cancer Society to lower its recommended age for a first colonoscopy from 50 to 45.

Avoid Air Pollutants to Protect Children’s Mental Health

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Avoid Sugary Drinks to Reduce Colorectal Cancer Risk

business spotlight

Natural Roots

Eco-Friendly Pest Control and Wildlife Removal by Kristi Antley

t’s inevitable—at one time or another, our home, garden or business will be invaded by unwanted guests, such as roaches, ants, termites, bats or mice. Once we’ve witnessed more than one of these intruders, it is very possible that there is an infestation. While these pests can be annoying, it is not necessary to eradicate the entire colony. As long as they stay in their respective places outside, insects, bats and rodents can be beneficial for both us and the environment. We must learn to live in harmony with nature. Due to a lack of education and resources, homeowners use almost three times the amount of pesticides as do farmers. Most wildlife and pet poisonings, along with surface water contamination, stem from single-family homes. Pesticides are being scientifically linked to the onset of a variety of chronic conditions and diseases; some pesticides even contain known carcinogens. Many of these harsh substances linger for years after application, quietly collecting and increasing in strength as we go about our busy routines. The adverse effects of repeated exposure can contribute to respiratory disorders; mysterious skin conditions; dizziness and nausea; and reproductive, neurological and developmental issues. Natural Roots Eco-Friendly Pest Control and Wildlife Removal, a locally owned and operated “green” company just a stone’s throw from the Congaree River, in downtown Columbia, recognizes this danger and offers a safe, customized and environmentally responsible approach to pest control. Mindful consumers searching for healthier and safer alternatives to traditional pest control will be impressed by the customer service and professional evaluations and recommendations of the company’s knowledgeable staff. And, contrary to popular belief, this eco-friendly approach does not require a larger budget. Incorporating natural, gentle alternative methods of pest removal, Natural Roots technicians apply baits, treatments, barriers and traps that have minimal impact on the ecosystem. Advanced technology and research have led to innovative solutions that

are safe for the environment but also effective on pests. Interior and exterior eco-friendly pest control services are utilized with EcoPCO products, essential oils and other nontoxic materials. While these solutions are gentler on the environment, it is important to remember that they must be handled with just as much care and caution as synthetic pesticides. That’s why education, training and certification is of foremost importance to the owners of Natural Roots; they want to ensure their customers’ homes, businesses, families and pets are protected. Natural Roots applies integrated pest management, or IPM, an environmentally sensitive approach to pest management that poses no risk to people, pets, property or the environment. The eco-friendly company also specializes in humane nuisance wildlife removal, with an emphasis on rats, bats, squirrels, opossums and raccoons; the most common creatures that cause significant damage to attics and crawl spaces. The Natural Roots service method includes inspections, identification of pests, treatment using eco-friendly products and essential oils, space proofing (sealing potential pest entrances) and monitoring. Let’s face it: Chemical pesticides are often unsafe and not effective long-term. Instead of applying traditional pesticides, more conscious-minded consumers should consider changing the environmental conditions that encourage pests to thrive by applying baits, treatments, barriers and traps that have minimal impact on the ecosystem, as well as safely relocating them to alternative spaces. Contact Natural Roots today to experience the affordability, convenience, expertise and safety that you and your loved ones want and deserve. Natural Roots Eco-Friendly Pest Control and Wildlife Removal is located at 2114 Devine St., in Columbia. For more information, call 803-915-9011 or visit NaturalRootsPestControl.com. See ad, page 31.

August 2021

Bugs Matter

global briefs

Soil Regulators Soft on Pesticide Use

Suiting Up

Textile Manufacturers Fight Climate Change Clothing makes the man or woman, but mankind makes the clothing. The Textile Exchange’s Material Change Index (MCI) has been tracking industry changes and their impacts since it was launched in partnership with GreenBiz in 2019. The MCI is the largest business-to-business comparison initiative tracking progress toward more sustainable material sourcing for apparel, footwear and home textiles. It also monitors alignment with global efforts such as the United Nations Sustainable Development Goals and the transition to a circular economy. With a goal to accelerate action, 2019 was established as a baseline year from which to track the related efforts and progress of leading corporations. The MCI is part of Textile Exchange’s Corporate Fiber & Materials Benchmark program, enabling companies to measure, manage and integrate a strategy for using preferred fiber and materials in their operations. With a goal of 45 percent reduced CO2 emissions from textile fiber and material production by 2030, Textile Exchange is pushing for urgent climate action. This year, they are launching an insights report, leaderboard and dashboard (TextileExchange.org/2030-climate-plus) to provide a comprehensive analysis of the state of the industry and determine ways to work with the data.

Free Plant Based Cooking Class Series Nutrition experts explain prevention and reversal of disease through 8 simple principles of health. Class includes live demos: Breakfast, lunch, dinner, desserts and sides. Taste Delicious Vegan Recipes! This could be your

GAME CHANGER!

Vitamix Drawing!* *Terms and conditions apply

When: Sep. 12 at 4:30 pm Where: 241 Riverchase Way Lexington (in gymnasium)

HealthyDiscoveries.Org

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Pesticides cause significant harm to earthworms and thousands of other vital subterranean species. These invertebrates, nematodes, bacteria and fungi filter water, recycle nutrients and help regulate the planet’s temperature. The most comprehensive review ever conducted on how pesticides affect soil health, published in the journal Frontiers in Environmental Science, reveals that beneath fields of monoculture crops, a toxic soup of insecticides, herbicides and fungicides is wreaking havoc on the ecosystem. The study recommends changes in how regulatory agencies like the U.S. Environmental Protection Agency (EPA) assess the risks posed by the nearly 850 approved pesticide ingredients. Presently, regulators ignore pesticide harm to earthworms, springtails, beetles and many other subsoil critters. The EPA relies on one insect, the European honeybee, to represent the thousands of species that live or develop underground. The ongoing escalation of pesticide-intensive agriculture and pollution are major driving factors in the precipitous decline of many soil organisms that are critical to maintaining healthy soils. This contamination has been identified as the most significant driver of soil biodiversity loss in the last decade.

Reversing Ruin

Superfund Mine-Polluted Stream Restorations See Success Large investments have been made to clean up acid drainage into streams and rivers polluted by toxic metals from abandoned mining sites. A new study published in Freshwater Science based on long-term monitoring data from four U.S. Environmental Protection Agency Superfund sites in California, Colorado, Idaho and Montana shows that cleanup efforts can allow affected streams to recover to near natural conditions within 10 to 15 years after abatement work begins. David Herbst, a research scientist at UC Santa Cruz and co-author of the paper, says, “The good news from them all is that Superfund investments can restore the water quality and ecological health of the streams.” Researchers combined data from long-term monitoring during periods of 20 years or more using aquatic insects and other diverse invertebrate life such as flatworms and snails as indicators of the restoration of ecological health, with nearby unpolluted streams as standards for comparison. Much of the recovery occurred within the first few years of treatment. Herbst says that the promising results suggest that even daunting environmental problems can be remedied.

Water Sports for a Total Body Workout Cool Ways to Stay Fit this Summer by Marlaina Donato

hether it’s adrenaline-fueled kiteboarding or peaceful paddle boarding, getting active in the water helps to improve bone density, elevates mood and engages major muscle groups without stressing the joints. The highlight of a vacation might be rafting down a river, surfing at sunset or waterskiing on a mountain lake. Whether done regularly or occasionally, water sports offer a good workout disguised as play. While some water sports require a higher level of fitness, most are beginner-friendly and only require the willingness to try something new.

Core Adventures

“Many lifelong skiers call waterskiing the fountain of youth. My friends who are in their 70s, 80s and even 90s that still ski are living proof,” says pro water skier Corey Vaughn, owner of Bum Pass Water Ski Club, in Bumpass, Virginia. “Waterskiing is one of the best total body workouts on the planet, yet you are having so much fun it never feels like a workout.” For Natali Zollinger, a raft guide, river surfer and whitewater stand up paddle boarder, it’s about trusting and working with the current: “Either rafting or paddling, our core has to engage way more than it would with other sports, and you’ll definitely notice the internal strength.” Based in Moab, Utah, Zollinger says that in only one week, paddling and kayaking produce noticeably more tone in the triceps and biceps, adding, “If you row boats, you’ll see the traps, shoulders and back muscles develop.” Stand up paddle board (SUP) yoga on the water, although seemingly placid, challenges the abdominals and cultivates balance. Christy Naida Linson, yoga instructor and owner of Prana Yoga Center and Aligned Flow Floating Studio, in Denville, New Jersey, says, “Paddling is excellent exercise for the core, back, shoulders, arms and legs. Postures are done in relationship to the current of the water and recruit many of the smaller stabilizing muscles.”

SUP yoga is accessible to both new and experienced students that can swim and are comfortable in the water. All postures can be modified to be done in positions lower to the board, such as kneeling, to make balancing easier. “A typical class is 90 minutes long and begins with instruction on land. We go through paddle strokes and safety, how to get onto the board kneeling, transition to standing when feeling stable, paddle and stop,” says Linson. “The worst thing that happens if you lose your balance is that you go for a little swim!” Fitness requirements for river rafting can vary, depending on the type of trip and location. “Usually a couple months of ‘stair-stepper’ and some squats and lunges will do the trick,” says Zollinger. When it comes to gear, commercial trips offer the most freedom, especially for beginners, she says. “Normally, commercial trips pack all the gear that you need for basic camping, and all you have to bring is your personal gear like clothes, toiletries, etc.” Waterskiing can be a challenge, but learning is easier with proper instruction, optimal equipment, an experienced, skilled boat driver and positive encouragement. “People tell me about Uncle Fred just throwing them behind the boat with a couple of old skis, telling them to hang on tight and then gunning the boat. This is not what I would consider best practices,” says Vaughn. A typical lesson lasts about 30 minutes, involves six to eight passes up and down the lake and includes technical guidance on body positions and timing. For optimal waterskiing, Vaughn prefers private lakes to avoid interruption in the rhythmic flow of skiing that can occur on busier lakes or bodies of saltwater due to boat traffic, winds, tides and currents. Vaughn marvels when everything comes together; “There is nothing quite like the smile of a first-time skier when they get up [on their skis] and realize they are gliding across the water.” In the end, water sports are all about embracing possibilities.“It is a genuine joy to see people who may be new or doubt their ability come away feeling empowered,” says Linson. Zollinger passes on wisdom about time on the water. “The river continuously teaches me to be in the flow and appreciating the little things.” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com. August 2021

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Getting the Feet Wet

fit body

green living

Pollinator-Friendly Yards Gardening for Wildlife with Native Plants by Betsy S. Franz

Columbia Edition

is why the way that people garden and maintain their landscapes can either harm or help pollinators. Many people spending more time at home last year due to the pandemic did more gardening and maintaining of their own landscapes, often without realizing the significance and impact of their activities. “Now, for the first time in its history, gardening has taken on a role that transcends the needs of the gardener. Like it or not, gardeners have become important players in the management of our nation’s wildlife,” writes Douglas Tallamy, an agriculture and natural resources professor at the University of Delaware, in his book Bringing Nature Home. “Bees are what comes to mind when most people think of pollinators, but pollinators include many other species, including some flies, moths, butterflies, wasps and beetles, as well as bats, hummingbirds and even a few mammals,” says David Mizejewski, a naturalist with the National Wildlife Federation. Fortunately, the same principles that make home landscapes more inviting to pollinators also make it safer and friendlier for a wide variety of wildlife.

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Rethink the Perfect Landscape

“One of the main dangers for pollinators is loss of appropriate habitat,” says Andre Kessler, an ecology and evolutionary biology professor at Cornell University. “To help them, give up your idea of the perfect, manicured landscape and aim to restore their preferred habitat.” Kessler suggests leaving part of a landscape a bit untidy by including native plants and mowing less often. “An island of native vegetation usually provides flowering plants year-round and, similarly important, nesting sites for native bees,” he says. Tallamy advocates halving the total amount of space devoted to lawns in the continental U.S.—reducing water, pesticide and fertilizer use—and replacing grass with plants that sustain more animal life. Leave the leaves, sticks and debris, says Mizejewski. “Many species rely on leaf litter for food, shelter and nesting material. Many moth and butterfly caterpillars overwinter in fallen leaves before emerging in spring.”

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or some people, perfectly mowed lawns without a trace of a weed or an insect makes them proud, but they may not realize that this method of gardening and landscaping could be harming the local ecosystem and the important pollinators that we rely on to keep food and flowers reproducing. Pollinators are the creatures that move pollen grains from the male anther of one plant to the female stigma of another, thereby helping plants to produce seeds for the next generation. According to the U.S. Fish and Wildlife Service, these hard-working animals pollinate more than 75 percent of the world’s flowering plants and nearly 75 percent of our crops, including chocolate and coffee. Without pollinators, say biologists, neither the human race nor the Earth’s ecosystems would survive. Like many species, some pollinators are showing steady population declines, attributed in part to habitat loss and exposure to pesticides. The U.S. Environmental Protection Agency reports that grassy lawns occupy almost 2 percent of the total U.S. land mass, making grass the single largest irrigated crop in the country, which

Choose Appropriate Plantings

With so many different species of pollinators across the diverse terrain of America, few plants work for all locales. Most experts believe the best option is choosing native plants. The Pollinator Partnership (Pollinator.org) lists plants for each zone by ZIP code, as well as the pollinators they attract. There are also native plant societies in many areas that offer specific recommendations.

Eliminate the Chemicals

“Probably the most important thing the home gardener can do to overcome the pollinator and broader biodiversity crisis is to avoid using any pesticides,” says Kessler. “The uncontrolled use of insecticides and herbicides is the major reason for the dramatic loss of insect life in general and most other organisms depending on those insects.” “It is now within the power of individual gardeners to do something that we all dream of doing: to make a difference,” Tallamy writes. “In this case, the difference will be to the future of biodiversity, to the native plants and animals of North America, and the ecosystems that sustain them.” Betsy S. Franz is a freelance writer and photographer who seeks a loving, sustainable balance between the nature of our world and the inner nature of man.

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THINK YOURSELF HAPPY Seven Ways to Change Your Mind and Be Happier by Ronica O’Hara

hat is happiness? Aristotle pondered it, our country’s founders encouraged its pursuit, but only now—thanks to the thriving field of Positive Psychology—have we learned more precisely how to attain and sustain it. In thousands of studies in the last two decades, researchers have watched babies share crackers, put Tibetan monks in brain scanners, asked college students to do kind deeds and explored databases, among other strategies. A major finding has emerged: Happiness is, to a great degree, in our own hands—or more exactly, our own minds. “You get to choose,” says trailblazing researcher Barbara Fredrickson, author of Positivity and Love 2.0 and a professor at the University of North Carolina. “No matter where your river of emotions flows today, over time and with continued effort and attention, you can change its course and location to live a happier, more positive life.” Using advanced brain imaging technology, neuroscientists and psychologists have discovered that the brain is “plastic” and malleable. When we change our thinking and actions in positive ways, brain neurons start rewiring themselves to make 20

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newfound happiness settle in, especially if our practices are repetitive. “Interestingly, changes can start quite quickly,” says neuroscientist Andrew Newberg, who has authored 10 books on the brain, emotions and spirituality, including Words Can Change Your Brain. “For those changes to become more fully ingrained, it can take a few months, but it does not necessarily require hours a day for many years.” A change in thinking shifted the behavior and life of John Peterson, a sales manager at a major West Coast auto retailer and editor of SafeDriveGear.com. “I was unhappy and miserable, so I decided to give gratitude a shot,” he recalls. “It was mechanical to start, but the reactions I got turned into a domino effect.” Instead of giving cursory thanks, he praised a co-worker’s kindness in handing him a daily cup of coffee; now they chat about their families. Instead of “keeping myself to myself,” he offered to help a neighbor he barely knew to clean gutters; now they’re “barbecue besties,” he says, adding, “I was kind of blown away at the incredible effect gratitude had on my life, both in improving my mental health and boosting my relationships. It was a real revelation to me!”

Positive psychologists offer two major approaches: adopting habits that encourage happiness and clearing away the mental debris that blocks it. Many books and websites offer a wide range of theories, techniques and tips. “The most effective practices for you are the ones that you enjoy and are willing to do more often,” says Tchiki Davis, Ph.D., a Psychology Today blogger and founder of The Berkeley Well-Being Institute. The following are research-based methods to enhance happiness:

Aim for a three-to-one ratio of positive to negative experiences

The difference between languishing and flourishing, says Fredrickson in her book Positivity, is constructing a life in which heartfelt positive experiences outnumber the negatives by three to one. Positive experiences that flow from feelings such as gratitude, serenity, hope, awe and love can be as simple as exchanging smiles with a passerby, patting a friend on the back, joking with a cashier, picking up something that someone has dropped or planting a kiss on a son’s head. She emphasizes that the experiences must be authentic and heartfelt: acting “Pollyanna-ish” out of habit or pasting on a smile can actually make us feel worse, and positivity can turn toxic if it’s relentlessly turned on 100 percent of the time. “True happiness is not rigid and unchanging,” she says. When it comes to marriage, five positive interactions for every negative one is the “magic ratio” that makes it happy and stable, according to studies by renowned relationship psychologist John Gottman, author of What Makes Love Last. “Successful long-term relationships are created through small words, small gestures and small acts,” he writes.

negativity by 2 Flip reframing experiences

Positive reframing involves shifting misery-making thinking to see the positive side of any situation. Canadian researchers reported in a 340-person survey at APA PsycNet that during the pandemic, reframing was the most effective mental health strategy; people practicing it gradually felt better, while people that vented, distracted themselves or disengaged from others fared worse. Reframing strategies include viewing a problem as a challenge, a learning opportunity or a way to help others; finding the higher purpose or divine order in a bad situation; exploring what the unexpected benefits might be; and finding humor in a situation.

the inner critic 3 Defuse with caring self-talk

Berating ourselves for our shortcomings is a sure route to suffering, but applying self-compassion powerfully lowers the volume. It involves three elements: treating ourselves as kindly as we would a dear friend; realizing that making mistakes is intrinsically human so we’re not alone; and non-judgmentally facing our emotions without denying or indulging them, according to its major theorist, psychologist Kristin Neff, author of Self-Compassion: Stop Beating August 2021

Yourself Up and Leave Insecurity Behind. Numerous studies show that people that practice self-compassion have less self-doubt and fewer negative thoughts, are less likely to feel anxious or depressed, enjoy better health and relationships and are more resilient and motivated to change.

it’s true?” Self-inquiring deeply, Blue realized he had a distorted view: His father had in fact loved him, but had lacked the capacity to show it with warmth or tenderness. “My father started with very little and saw a tough world and treated everyone tough,” he says. “And I came to realize that yes, I am able to father myself.”

the heart by 5Open deepening gratitude

Clear away pain by questioning assumptions

Of our estimated 12,000 to 60,000 thoughts per day, about 80 percent are negative and 95 percent are repetitive, says the National Science Foundation. Those noisy mental loops dampen our spirits by repetitively telling us that something regretful should not have happened in the past or is going to happen to blight the future. Few worries have real credence: A Cornell University study found that 85 percent of what people worry about never happens. Of the 15 percent of worries that did happen, 79 percent of people found they handled the problem better than they had expected or that they learned a valuable lesson from it. Cognitive behavioral therapists help clients to examine those beliefs and assumptions, challenge the dysfunctional ones and try out different interpretations to uncover the truth. Victor Blue, a Tampa transportation engineer, examined his difficult relationship with a tyrannical father by asking himself two questions that spiritual teacher and author Byron Katie suggests applying to any painful thought: “Is it true? Can you absolutely know

Perhaps the most popular and direct approach to happiness is gratitude. Research shows that feeling and expressing thankfulness significantly boosts emotional well-being, makes us feel more connected and generous to others, and improves health and sleep quality. In one study, writing a few sentences of gratitude once per week for 10 weeks increased optimism and hope in participants; they even exercised more and had fewer doctor visits than those writing about aggravations. Writing a thank-you letter to someone we haven’t appreciated enough in the past can induce a sense of well-being that lasts for at least six months, a University of Pennsylvania study found.

the noisy mind with meditation, 6 Quiet prayer and mindfulness

Using functional magnetic resonance imaging, Newberg and other neuroscientists studied meditating Buddhist monks, prayerful Catholic nuns and mindfulness meditators. They found that each practice has its own distinctive pattern of brain activity, yet all three deactivate the brain regions that underlie mind chatter. That “default mode network” is constantly ruminating, nagging and making sure we avoid trouble. Sustained spiritual practices gradually turn down its everyday volume, which may explain in part the well-documented link between spiritual practices and well-being. Even brief meditations can have a quieting effect, counsels New York City psychologist and mindfulness teacher Loch Kelly, author of Shift into Freedom. In a quiet moment, he suggests, “Ask yourself, ‘What is here right now if there is no problem to solve?’”

Lift up others with a positive outlook

The more we give with a full heart, the more happiness we experience, studies show—and the benefits radiate far beyond ourselves. Following nearly 5,000 people over 20 years, Harvard researchers found that one person’s happiness triggers a chain reaction up to three degrees away, lifting the spirits not only of friends, but friends’ friends, and their friends’ friends’ friends. Effects can last up to one year. It’s a vital way to help the world, says Fredrickson. “The happiness that you experience together with others has ripple effects, both biological and behavioral, that make whole communities healthier.” Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

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conscious eating

Preserving the Harvest Classic Ways to Store Garden Bounty All Year

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by Julie Peterson

hether gardening, purchasing at farmers’ markets or ordering from a community supported agriculture farm, preservation techniques capture the bounty of the harvest and ensure availability of fresh flavors year-round.

Dehydrating

“Dehydrating machines can be purchased for about $50, but an oven that goes down to a temperature of 150 or less will work,” says Brekke Bounds, educator at City Grange, a garden center in Chicago. Before dehydrating, consider the end use. Peaches or cherries can be cut into bite-size pieces. Roma or cherry tomatoes, sliced or cut in half and dried, can go in winter soups and stews. “Apple chips are super-easy,” Bounds says. “Core and slice with a mandoline, dunk in a lemon solution, sprinkle with cinnamon, dehydrate and store in an airtight jar.” Foods can be seasoned or marinated be-

fore drying. “We make zucchini bacon for vegan BLTs,” says Anthony Damiano, chef proprietor at Counter Culture restaurant, in Vero Beach, Florida. Dried herbs chopped in a food processor can be stored in airtight containers and used up to a year later as flavorful salad toppings or soup mixes.

Canning

“One of my go-to methods is water bath canning,” says Emily Paster, author of The Joys of Jewish Preserving. “It’s a really safe and effective method of home preservation for high-acid foods. Certain kinds of microorganisms, most specifically botulism, can’t live in a high-acid environment.” Fruits that go into jams and jellies are typically acidic enough, but levels can be increased with lemon juice. Vegetable pickles become acidic through the addition of vinegar. Heat-sealed jars are shelf-stable if the seals remain intact. Paul Fehribach, chef and co-owner of

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Big Jones, a restaurant in Chicago, gives canning tips in The Big Jones Cookbook. For pickles and preserves, he recommends using a simple canning kit with a tool to lift jars in and out of boiling water, a jar rack that sits in the bottom of a stock pot and Mason jars with new canning lids to hold the food. Both Paster and Fehribach suggest using professionally tested recipes. “Go to a reliable source, whether it’s a cookbook or a website, because there are some food safety issues. Recipes have been calibrated to have the right ratio of water and vinegar to vegetables to ensure it’s acidic enough,” says Paster. “Pickles are a great place to begin because they’re really hard to mess up.”

fermentation revivalist in Liberty, Tennessee, and author of The Art of Fermentation. “Fermentation produces alcohol, helps preserve food by producing acids and makes foods more digestible, more nutritious, more delicious and sometimes less toxic.” Cultures around the world developed fermentation techniques as a practical method to prevent food decomposition. Studies show that fermented foods and beverages provide beneficial probiotics to the gut microbiome. Anyone can give fermentation a try with ordinary kitchen tools—a knife, cutting board, mixing bowl and a jar. “Certain ferments, such as yogurt or tempeh, require specific temperature ranges,” advises Katz.

Refrigerator Pickling

Cold Storage

The pickling process can be done without water bath canning, but the jars must remain refrigerated. The fun is in the quickness and variability of the recipes. Beyond traditional cucumber pickles, excellent pickles can be made with green beans, carrots, onions, cauliflower and green tomatoes. Brine can be dill, spicy or sweet. Damiano makes refrigerator pickles with a variety of local organic produce, including radishes, okra and other vegetables. The pickles are great for eating and can be used in salads and recipes like plant-based tostadas.

Fermenting

“Fermentation is an essential part of how people everywhere make effective use of food resources,” says Sandor Ellix Katz,

Food Preservation Resources National Center for Home Food Preservation: nchfp.uga.edu

Many fruits and vegetables freeze well, but a basement or backyard root cellar is a no-electricity, cold storage method. Items that store well in a root cellar include most root crops and firm fruits like apples and pears. “Root cellars use the natural, cool, moist conditions underground for fruit and vegetable storage. Earth-sheltered options work best for cooler climates where the ground temp is naturally cooler,” says Laurie Neverman in Denmark, Wisconsin, creator of CommonSenseHome.com. Those with no outdoor spot or cold basement room can still use cold storage. “Some crops like onions, garlic, potatoes, winter squash, apples and carrots keep well in dark, dry, cool room temperatures of about 55 degrees,” says Neverman. Food preservation methods extend the blessings of the harvest. A little preparation now will provide edible delights for months to come. Julie Peterson writes from rural Wisconsin. Reach out at JuliePeterson2222@gmail.com.

Ball & Kerr recipes and products for canning: FreshPreserving.com Complete Dehydrator Cookbook, by Carole Cancler The Pickled Pantry: From Apples to Zucchini, by Andrea Chesman Root Cellaring: Natural Cold Storage of Fruits & Vegetables, by Mike and Nancy Bubel 24

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‘Clean the Garden’ Kimchi This easy kimchi recipe turns common garden veggies into a spicy probiotic ferment that’s loaded with good bacteria and health benefits. yield: 32 servings 4 Tbsp sea salt and 4 cups water 1 lb Chinese cabbage (napa or bok choy preferred, but other cabbage will do) 1 daikon radish or a few red radishes 1 to 2 carrots 1 to 2 (minimum) onions (or shallots or leeks) 3 to 4 (minimum) cloves garlic 3 to 4 hot red chilies to taste (seeds removed, dried is fine, nothing with preservatives) 2 to 3 Tbsp (minimum) fresh grated ginger root Prepare brine in a nonreactive container such as a glass bowl or large measuring cup. Mix water and salt, and stir thoroughly to dissolve salt. Cut up cabbage, radishes and carrots. (Add in other vegetables as an option.) Mix vegetables together and move them into fermentation vessel. Cover vegetables with brine. Use a fermentation weight or plate with a heavy object to weigh the vegetables down and keep them below the brine. (Mix more brine if needed to make sure vegetables are completely submerged.) Put a cloth over the fermentation vessel and wait for vegetables to soften (a few hours or overnight). Drain the brine from the vegetables, reserving it. Give the vegetables a taste. They should be salty, but not too salty. Sprinkle on additional salt, if needed, and mix; rinse if too salty. Mix the onion, garlic, chilies and ginger into the drained vegetables and blend well. Pack the vegetable mix into the fermentation vessel. Use the fermentation weight or plate to press it down until the brine covers the kimchi-in-progress. Add a little brine back, if needed, to make sure the vegetables are completely covered. Cover the fermentation vessel with a cloth and leave it on the counter for about a week. Taste test to check the fermentation. When happy with the flavor, the kimchi is done. Store in the refrigerator in a glass container to stop the fermentation. Recipe by Laurie Neverman at CommonSenseHome.com.

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Pickled Watermelon Radishes 1 to 2 watermelon radishes ¼ cup white wine vinegar ¼ cup rice wine vinegar ½ cup water 1 tsp pink Himalayan salt 1 tsp sugar 2 cloves garlic, peeled 1 tsp ginger, microplaned ½ tsp peppercorns, lightly crushed

Pineapple Tepache Tepache is a wonderful, effervescent, lightly fermented pineapple beverage. It’s made from the skins and core of pineapple, making use of the parts typically discarded.

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yield: about 1 quart ½ cup sugar, or more, to taste (ideally piloncillo, panela or another unrefined sugar, but any type of sugar will work) Peel and core of 1 pineapple (eat the rest of the fruit), cut into 1- to 2-inch pieces 1 cinnamon stick and/or a few whole cloves and/or other spices (optional) Dissolve the sugar in about 1 cup of water. Place the pineapple skin and core pieces

Wash and peel watermelon radishes. With a sharp knife or mandoline slicer, slice radishes into round discs. In a non-reactive saucepan, bring the water, white wine vinegar, rice wine vinegar, salt and sugar to a boil. Simmer for 1 minute or until the sugar and salt are dissolved. Remove from heat and add the garlic, ginger and peppercorns. Pour the hot liquid including the garlic and peppercorns over the radishes. Let cool to room temperature, then cover and refrigerate. Recipe by Chef Anthony Damiano at Counter Culture, in Vero Beach, Florida.

and spices into the vessel. Pour the sugar water over the pineapple, then add additional water as needed to cover the pineapple. Cover with a loose lid or cloth and stir daily. Ferment for 2 to 5 days, depending upon temperature and desired level of fermentation. It’ll get fizzy, then develop a pronounced sourness after a few days. Taste each day after the first few to evaluate developing flavor. Strain out the solids. Enjoy fresh or refrigerate for up to a couple of weeks. Recipe is an exclusive first look from the forthcoming book, Sandor Katz’s Fermentation Journeys (Chelsea Green Publishing, October 2021).

Zucchini Bacon

photo by Julie Peterson

2 medium zucchini 2 Tbsp grape seed oil 2 Tbsp soy sauce 2 tsp maple syrup 1 tsp liquid smoke Pinch chipotle chili pepper powder Freshly ground black pepper In a large bowl, combine oil, soy sauce, maple syrup, liquid smoke, chipotle chili pepper powder and season generously with black pepper. Whisk to combine. Using a vegetable peeler or mandoline, slice zucchini length-wise into thin strips. Place strips in bowl and toss until coated in marinade. Let sit for several hours or overnight. Place in a single layer on dehydrator trays, making sure not to overlap. Set the dehydrator to 145° F and let the strips dehydrate for 4 to 6 hours. Remove them when they are crispy. Thicker strips may take longer. Eat immediately or store in an airtight container. Recipe by Chef Anthony Damiano at Counter Culture, in Vero Beach, Florida. August 2021

healthy kids

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Back-to-School Wellness Tips to Keep Kids Healthy by Ronica O’Hara are needing support or are feeling overwhelmed or concerned, they can always talk to you to work through the issue together,” she says.

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Reset bedtime creep

fter a year dealing with the ups and downs of pandemic-era schooling, many parents are anticipating their children’s return to school with mixed emotions. “Families indeed have had a rough time in the pandemic, resulting in increased food insecurity, weakened social skills, splintered attention spans due to constant multitasking and arguments over screen time, yet many families also feel that they grew closer together as they coped with the adversity,” says Jenifer Joy Madden, author of How To Be a Durable Human. As we wave our children off to classes, we can draw on those hard-won, deeper ties by taking steps to ensure our children’s health and well-being. Here are some suggested strategies:

Hold a family sit-down Meet as a group to talk about schedules and logistics to make sure everyone’s commitments will work together, recommends Erika Beckles Camez, Ph.D., a licensed family therapist in Temecula, California. “Talk as a family about how everyone feels about going back to school and intentionally tell your student that throughout the year if they 26

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“During the summer, bedtime tends to creep later and later. Two weeks before school starts, begin to reset bedtime by reversing the creep by 15 minutes every few nights,” suggests Amber Trueblood, a licensed marriage and family therapist in Culver City, California, and author of Stretch Marks. The American Academy of Pediatrics recommends that children 6 to 12 years of age sleep nine to 12 hours a night and teenagers 13 to 18 sleep eight to 10 hours. Getting enough sleep, it advises, leads to “improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health.” Sleep experts recommend not allowing kids to be on device screens beginning an hour before bedtime, and perhaps storing devices in another room.

Buoy them with breakfast According to the U.S. Department of Agriculture, children that eat a complete breakfast have been shown to work faster, make fewer math mistakes and show improved concentration, alertness, comprehension and memory. “Get in the habit of a healthy breakfast that contains a mix of lean proteins, healthy fats and unrefined carbohydrates and fiber,” advises Amy Spindel, a functional holistic nutritionist

Children need healthy, whole-food, nutritious snacks after school to fuel both their bodies and their brain. in Plano, Texas. “That might be something like eggs scrambled with spinach in olive oil; a smoothie with greens, coconut milk, nut butter, cherries and steamed cauliflower; or a small bowl of steel-cut oatmeal with berries and almond butter alongside some turkey sausage. These types of combinations help promote stable blood sugar until lunchtime, which means your child will be able to focus on learning and social interactions instead of their tummies.”

Satisfy them with healthy snacks There’s a metabolic reason students head straight for the fridge when they get home—but it’s best if they can’t grab sweets. “Children need healthy, whole-food, nutritious snacks after school to fuel both their bodies and their brain,” says Uma Naidoo, M.D., a Harvard-based nutritional psychiatrist, professional chef and author of This Is Your Brain on Food. To support optimal brain development and help lower kids’ anxiety and hyperactivity levels, she suggests snacks rich in omega-3 fatty acids, vitamins A, B12 and D, and iron and folate, such as: “Fries” cooked in an air fryer to crisp up zucchini, carrots or green beans n Veggie dips or hummus made with chickpeas, carrots, beets or spinach n Almond butter on celery sticks, or seed butter for dipping sweet peppers or apple slices n Homemade fish sticks made by heating salmon pieces in an air fryer n Granola that includes walnuts, chia seeds and flax seeds n

Take allergy precautions About one in 14 U.S. children has a food allergy. Anisha Angella, an early childhood specialist and author of Easing Allergy Anxiety in Children, recommends taking special precautions with an allergy-prone child, including frequent handwashing; carrying an EpiPen for sudden, severe reactions that require an epinephrine injection; and not sharing foods. “Connect with their teachers,” she advises. “They want to help in any way, too. When a child sees an adult that supports their allergy safety in all environments, they feel comfortable, and that lessens anxiety.” “Readjusting from the pandemic will take patience and perseverance on the part of parents,” says Madden. “Having the family start simple wellness habits can help.” Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com. August 2021

healing ways

Unleash Your True Potential

Working with a Life Coach Can Help by Sandra Yeyati

iring a life coach can be an empowering decision for people that want to understand themselves better and lead fulfilled lives. Coaches may specialize in distinct topics like business, parenting or weight loss, but, “It’s all life coaching,” says Patrick Williams, a master certified coach by the International Coach Federation, licensed psychologist and founder of the Institute for Life Coach Training. “If I hire a specialist like a wellness coach, I assume they’re going to know something about wellness, but I’m not hiring a consultant to tell me what I should do in diet and exercise. I want to be coached in living a more well life.” According to master certified coach Fran Fisher, with 30 years of experience, “Life coaching is a safe environment or sacred space of unconditional love and acceptance where learning, growth and transformation naturally occur. It’s a partnership of two experts. The client is the expert of the content: who they are, what’s important to them and what they believe, think and feel. The coach is the expert of the process. They’ve been specially trained to help the client access their deeper wisdom and make better choices that align with who they are.”

Going for Gold Martha Beck, Ph.D., a Harvard-trained sociologist, renowned coach and bestselling author of The Way of Integrity, says, “Most problems can be resolved by simply talking to someone who is willing to listen compassionately and deeply to whatever is going on in their lives and to give them good feedback. A coach will get you to high levels of happiness, self-fulfillment and self-expression. Unlike therapists, coaches don’t deal with the mentally ill. They deal with the mentally well who want to maximize their performance.” “A coach helps you think and say and dream of things you hadn’t thought before,” says Williams. “I can advise myself all day long, but as soon as I have a conversation with a trained coach, I hear myself differently. I get new ideas, and that motivates me to make change. The value may come monetarily. It may improve someone’s business or money decisions, but it also may come in how you live your life. There may be value 28

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in having less stress, more time, more fun. Anybody who is motivated to make a change or maybe is in the midst of change and they don’t know what to do; that’s who benefits from coaching.”

Limiting Beliefs and Turtle Steps According to Beck, one of the most common issues a coach must address is their clients’ limiting beliefs. “It’s about freeing yourself from beliefs that are preventing you from moving forward or convincing you that you can’t have what you want, so you never try,” says Beck. “There’s something in your behavior that’s not allowing you to move forward. Let’s find the behavior, figure out why you’re doing it and change that belief. It’s good old-fashioned problem solving in partnership with the client.” Beck’s favorite tool for making changes is what she calls one-degree turns, or turtle steps, defined as the smallest steps you can take toward a goal. “Research shows that large steps tend to get discouraging,” she notes. “We could do them at the beginning of a really passionate, goal-seeking time, but we almost never sustain it. If we go in tiny steps toward what we really believe and what we really want, we get there. The tortoise wins the race.”

Achieving Goals and Feeling Free

When it comes to setting and achieving goals, coaches have different approaches. Williams, for example, considers himself an accountability partner. “I won’t punish you if you don’t achieve your goals,” he says. “If you report progress, we celebrate and talk about what’s next. If you say, ‘I didn’t get it done,’ then we talk about what got in the way, what needs to change. We never make the client wrong. It’s what’s true for you.” For Beck, goals take a back seat. “My clients tend to give me goals that are culturally based on what they think they should do. People move forward much more rapidly when you don’t hold them to a goal. When they have permission to do whatever they want, they actually start doing the things that all the goal setting in the world won’t allow them to do. We have such a strong response to freedom. When we feel like we’re forcing ourselves to do something, we won’t do it because it’s not free. When we’re free, we do the things that are best for us.” For more information, visit DrPatWilliams. com, FranFisherCoach.com and MarthaBeck.com. Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

August 2021

natural pet

Power Up Fido Five Ways to Strengthen Your Dog’s Immune System

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by Shawn Messonnier

long, healthy life for our animal companions depends on them having resilient immune systems that can resist disease. While supporting a dog’s immunity during illness is vital, it’s also important to help it maintain natural defenses when well to help stave off disease. Adopting all five of these suggestions will help promote optimal wellness.

Minimize vaccines

Vaccinations can help prevent disease when the immune system responds appropriately to such treatments. However, when dogs are over-vaccinated, improper immune responses can cause immediate allergic reactions or chronic problems such as autoimmune disorders and even cancer. A simple and inexpensive blood antibody test called a titer can determine if and when a dog may require a vaccine after completing the first adult booster vaccination visit. Dogs with serious and chronic immune disorders should never be vaccinated. 30

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chemicals and 2Minimize medications

Overuse and misuse of chemicals and conventional medications can harm a dog’s body in numerous ways, including causing adverse effects on the immune system. Whenever a chemical product such as a flea preventive or conventional medication like a steroid or antibiotic is needed, we should ask two important questions. First, whether there is a safer, natural alternative to use—there usually is. Secondly, what the lowest dose is to

heal the patient. Usually, lower doses of many chemicals and medications can be used safely and effectively. Some doctors over-prescribe chemicals and medications because of incorrect diagnoses, a lack of knowledge of safer natural therapies and to increase their income.

Feed a great diet

No matter what else is done to keep a dog healthy, it is critical to feed a good, natural diet, either homemade or purchased from a reputable company that specializes in healthy, natural foods. Many pet foods are full of unhealthy ingredients that may not be helpful for a dog’s immune system. Animal and plant byproducts, which typically are scrap from the food processing industry, provide little if any positive health benefits and may actually be harmful to a dog. Added chemicals, flavorings and colorings have no specific wellness attributes and may harm the dog’s DNA through oxidative damage, resulting in various immune problems such as cancers.

with seizures. Chamomile and tryptophan reduce any type of anxiety or phobia. They can also reduce itching in allergic patients with an obsessive component to their scratching. Olive leaf extract is not only good for immune support, but can also help animals with infections of the ears and skin, making it a good alternative to antibiotics and anti-yeast medications. A cancer and immune support supplement containing scute, cordyceps, poria, American ginseng and coix is good for any animal with an immune disease, chronic infections and especially cancer. These five easy and inexpensive steps to keeping a dog’s immune system healthy will reduce trips to the doctor and extend his life with minimal effort. Shawn Messonnier, DVM, owner of Paws & Claws Animal Hospital and Holistic Pet Center, in Plano, Texas, is the author of several books on veterinary medicine. Visit PawsAndClawsAnimalHospital.com.

4Enable exercise

As with people, a sensible exercise program for a dog is important. It keeps the musculoskeletal and cardiovascular systems in great shape by mimicking the natural activities that a dog’s wild relatives experience every day. It also strengthens the immune system and builds and enhances the human-dog bond.

5Use supplements

Dogs that receive supplements every day tend to live longer, feel better and act happier. Even when they may have serious problems like cancer from which they may not recover, they are healthier, stronger and happier while battling the disease. Good formulas contain enzymes, probiotics, glucosamine, vitamins, fatty acids and minerals to help support a normal dog’s overall constitution. Choline reduces symptoms in senior animals with cognitive disorder and reduces the chances in normal older animals of developing it. Its use is advisable for animals with liver disease or diabetes and for those August 2021

wise words

Alberto Villoldo on Shamanic Healing by Marlaina Donato

Shamans mediate between the visible world of matter and the invisible world of energy and consciousness.

n his mid-20s, Alberto Villoldo, a psychologist and medical anthropologist, was the youngest clinical professor at San Francisco State University, where he founded and directed the Biological Self-Regulation Laboratory to decode the effects of energy medicine on the human brain. Villoldo eventually set aside the limitations of the microscope in search of a broader, more ancient perspective. His 10-year deep dive into the heart of shamanic culture in the Andes and the Amazon regions filled in the missing pieces of his research, but a dire health crisis decades later drove him to explore shamanic transformation. Today, Villoldo is in vibrant health and the author of bestselling books translated into several languages, including Grow a New Body: How Spirit and Power Plant Nutrients Can Transform Your Health. He is the founder of the Four Winds Society, which trains energy medicine practitioners in its Light Body School.

What is shamanism and the shaman’s role? Shamanism is a philosophy and a lifestyle similar to Buddhism in many ways. It includes healing practices for clearing the imprints of trauma from the luminous energy field (LEF) that surrounds the physical body, and that organizes the body in the same way that a magnet organizes iron filings on a piece of glass. Shamans mediate between the visible world of 32

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matter and the invisible world of energy and consciousness. The understanding of the shaman is that what we call reality is simply the projection of a map of the world we carry within us. To change the world, you need to change the map, but the map only changes through sacred ceremony. Shamanism is making a comeback because we have exhausted our masculine, reductionistic and predatory Western paradigm. It offers a more feminine, participatory worldview that is founded on the notion of becoming Earth Keepers—stewards of the garden of nature.

How does shamanism address body, mind and spirit?

We need to think of the quaternity, including Gaia, the great mother. There is only one illness—disconnection from the great mother. There is only one cure, which is returning to Gaia. The luminous energy field is an information field. It contains all your genetic history—the story of the drama that runs in your family that you have programmed into the neural networks in your brain. Shamans discovered how to upgrade the quality of the information in the LEF. Out of the 40 million different species on Earth, only humans, whales and dolphins don’t have death programmed into their DNA. There are no grandmothers in nature; menopause doesn’t exist. The minute you cannot make babies, you are eliminated. We have the opportunity to take part in an experiment to grow bodies that are disease-proof, where our health span can equal our long lifespan.

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What shamanic principle can we apply daily? Our Western diet and antibiotic use have decimated our gut flora, and in the process, ruined our “gut instinct”—the basis of the shaman’s “second sight”, the ability to see the hidden nature of reality. You cannot meditate, heal yourself or others, forgive those who wronged you or stop feeling like a victim if your gut flora is compromised. If your gut is riddled with Candida, you will only perceive strife and be angry. Even if you live in a city, you can cultivate sprouts and make probiotic-rich foods.

How do you see our future? I was trained as a medical anthropologist, yet what I do today is to train modern shamans; men and women versed in the ancient wisdom teachings and cutting-edge neuroscience. This is where the magic of science and shamanism meet. Western science and religion are very patriarchal and repressive of the feminine, confusing information for knowledge. We know how to diagnose, but do we know how to heal? I love science, but we must understand that most science, especially in medicine, is bogus. Studies are poorly designed; results are cherry-picked to support the authors’ beliefs. The greatest science is the one that explores the soul’s journey through infinity, which is what shamans are concerned with. This is where we discover true healing. Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com.

inspiration

Smiling Can Make Us Happier by Julie Peterson

rido/AdobeStock.com

smile makes the brain happy. As it turns out, it doesn’t matter if we smile at first because we’re genuinely happy or if we simply fake a smile. The brain doesn’t know the difference. When we are happy, we naturally smile. But research has shown that the act of smiling can also induce happiness. It happens because the muscles required to lift the mouth into the shape of a smile are connected to nerves that send signals to the brain. Once the brain gets the message that a smile is happening, it releases dopamine, endorphins and serotonin throughout the body. These feel-good chemicals make us feel less stressed, less pain and happier, which can effortlessly transform a fake smile into a genuine one. Platitudes through the ages have urged us to “Turn that frown upside down” and “Put on a happy face.” In 1872, Charles Darwin hypothesized that facial feedback could alter emotions and, ever since, the topic of smiling and mood has been a subject of discussion and research. Whether or not forced smiles can have a strong enough impact on our state of mind to effectively boost overall mental health is still being debated, with some research indicating that “false” smiles can lower mood if used continuously to avoid expressing certain feelings; however, there are several more positive aspects of smiling to take into consideration. Smiling is contagious. Seeing other people smile stimulates our mirror neurons, which discharge; they discharge similarly whether we’re doing an action or observing someone else do it. So, being around smiling people, seeing them smile, affects our brains as if we were doing the smiling. Smiling also provides the health benefits of reduced anxiety and lowers both blood pressure and heart rate. Over the long haul, these attributes add up to improved cardiovascular health and a measurable reduction in risk for stroke. Get more smile time by working these muscles at every opportunity. Fake it if you must until it comes naturally, watch funny shows, spend time with cheery people and when things are looking down, grin and bear it. You might just feel better right away, and better long-term health is certainly something to smile about. Julie Peterson is a Random Acts of Kindness activist (RAKtivist.com) and an advisor for Kindness Bank, a nonprofit invested in improving community health and well-being. August 2021

Dr. Tom O'Bryan Chief Health Off icer, KnoWEwell

"WE ARE TRANSFORMING THE FUTURE OF HEALTHCARE" Personalized. Diverse. Inclusive. Regenerative Whole-Health and Well-Being Benefits. It’s how KnoWEwell is transforming the future of healthcare. Award-winning. One global online destination for today’s trusted Regenerative Whole Health knowledge, resources, and ecosystem collaborating to inspire and empower individuals to prevent harm, address chronic diseases and achieve WELLthier Living – Happy. Healthy. Abundant. PurposeFilled. Join the movement as we share knowledge and healing success stories, access to evidence-based resources, immersive learning opportunities from the experts, and help create meaningful connections.. Take control and optimize your health and well-being by visiting: KnoWEwell.com As a Natural Awakenings reader, receive 50% off your first year of membership. Individuals apply: NAPUB0221 Practitioners apply: NAPUB0221P

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calendarofevents To place a calendar/ongoing/classified event, email content to ColaPublisher@NaturalAwakenings.com. Entries must adhere to our guidelines and be submitted by August 12 (for September issue). Costs $20 for 35 words each month. Call ahead before attending events to avoid any cancellations or changes. Dowdy Rudolph Chiropractic–We are open and spacing appointments consciously. We are sanitizing our office and waiting areas throughout the day and wearing personal protective gear. Call 803-376-6293 to schedule an appointment.

FRIDAY, AUGUST 6 Paddle and Pint–6-8:30pm. Paddle the Lower Saluda River and enjoy the beautiful scenery. After an hour on the water, sample delicious craft beers from Columbia Craft at the River Overlook. (Trip dependent on weather.) Take home a Saluda Shoals Park glass. Light refreshments served. Ages 21 and up. Cost: $47. Saluda Shoals Park, 5605 Bush River Rd, Columbia. Info: icrc.net. Jubilee! Circle’s First Friday Open Mic and Coffee House–7pm. Singer and songwriter Josh McGill opens up the night. Open mic at 8pm. Open mic participants are welcome to bring their own microphone for sanitary purposes. Cost: Suggested $10 donation covers food and beverages. Jubilee! Circle, 6729 Two Notch Rd, Columbia. Info: Info@ JubileeCircle.com, JubileeCircle.com.

SATURDAY, AUGUST 7 Backyard Saturdays–Science of Nature Day– 10am-noon. Families experience nature at Saluda Shoals Park. Fun activities, crafts, stories and cool biofacts. Ages 7 and under. Cost: $5 parking. Leo’s Landing Saluda Shoals Park, 5605 Bush River Rd, Columbia. Info: 803-772-1228, RKennerly@ icrc.net. Summer Family Movie Nights–8-10:30pm. Dumbo. Food trucks from 6:30-8:30pm. Bring a picnic blanket or chairs. Presented by Aun and McKay, PA, and Peggy Aun, of Coldwell Banker Realty. All ages. Cost: $2. Melvin Park, 370-A Eptings Camp Rd, Chapin. Info: 803-345-8113, icrc.net.

SATURDAY & SUNDAY, AUGUST 7&8 Reiki Level 1–Sat,11am-3pm; Sun, noon-3pm. In-person class with Joy Lee Connor, LMT, reiki master. Cost: $325. Springhill AtONEment Center, 2317 Chapin Rd, Chapin. Info/preregistration: Contact Connor at 803-447-6499 or JoyLeeConnor@ BellSouth.net.

SATURDAYS AUGUST 7, 14, 21 & 28

SUNDAY, AUGUST 29

Murraywood Health Foods 20% off Saturdays–10am-6pm. 20% off all grocery items, excluding local honey. Murraywood Shopping Center, 7001 St Andrews Rd, Columbia. Info: 803-732-3847.

Lake Murray Bridal Show–1-5pm. Our intimate show of wedding professionals will help make your dream wedding a reality. Meet wedding pros, win door prizes, enjoy a selfie station, and more. Cost: $7. Seven Oaks Park, 200 Leisure Ln, Columbia. Info/vendor: 803-772-3336; purchase tickets: LakeMurrayBridalShow.com.

SUNDAY, AUGUST 8 Plant-Based Cooking Class Series–4:30pm. Class and tasting feast is designed to help you succeed in prevention and reversal of obesity, heart disease, diabetes, high blood pressure, low energy, digestive issues, and more. Cost: $5. Columbia Adventist Academy Gym, 241 Riverchase Way, Lexington. Info: Contact Sandra Sturkie at Info@ColumbiaFirst.org.

THURSDAY, AUGUST 12 Perseids Back-to-school Meteor Shower–9-10pm. The comet Swift-Tuttle will pay tribute to the Greek hero Perseus with 60-100 meteors per hour. Explore the role of asteroids, comets and meteors in making up this cosmic display. All ages. Cost: $2. East end of Saluda Shoals Park, below Leo’s Landing, 5605 Bush River Rd, Columbia. Info: icrc.net.

SATURDAY, AUGUST 14 3 v 3 Adult Basketball Tournament–8-10am. Ages 18 and up. Cost: $60 per team. Seven Oaks Park, 200 Leisure Ln, Columbia. Info: 803-772-3336, icrc.net. Reiki I Class–10am-4:30pm. Learn how to scan your body for blockages in the energy field and alleviate it. Cost: $150; manual is included. Holistic Wellness and Counseling Center, 519 E Main St, Lexington. Preregistration is required. Info: Contact Joy Stagg at 803-575-0811 or ReikiByJoy.com.

FRIDAY, AUGUST 20 Sunset on the Shoals–6-8:30pm. Enjoy a paddle tour on the Saluda River, followed by a wine tasting at the River Overlook. (Trip dependent on weather.) Take home a complimentary wine glass. Ages 21 and up. Cost: $47. Saluda Shoals Park, 5605 Bush River Rd, Columbia. Info: icrc.net.

SATURDAY, AUGUST 21 ICRC Indoor Yard Sale–7-11am. Great bargains and treasures. Doors open to vendors at 6:30am. Setup must be done Friday between 4-7pm. Admission is free to buyers. Crooked Creek Park, 1098 Old Lexington Hwy, Chapin. Info/vendor cost info: 803-345-618, icrc.net.

SATURDAY, AUGUST 28 BBQ for a Cause–Purchase a ticket for a smoked Boston butt before Aug 14 to support volunteer driver programs Senior Rides of Lexington and Feonix Volunteer Force, which provide rides for seniors and those in need in Richland and Lexington counties. Cost: $40. Turner Memorial AME Church, 1122 Monticello St, W Columbia. Info: Contact Melanie Dalton at 803-361-3645 or Melanie@ FeonixMobilityRising.org.

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savethedate SUNDAY, SEPTEMBER 12 Plant-Based Cooking Class Series–4:30pm. Class and tasting feast. You will learn new recipes, taste the goodness, and be inspired. Drawing for free Vitamix. Free. Columbia Adventist Academy Gym, 241 Riverchase Way, Lexington. Info: Contact Sandra Sturkie at Info@ColumbiaFirst.org; register: HealthyDiscoveries.org.

ongoing events

sunday A Course in Miracles–Original Edition–4:30-6pm. Every Sunday. Study group via Zoom/phone. We read together and discuss questions, insights and experiences. Donations are accepted. Info: Contact Joy Lee Connor at 803-447-6499 or JoyLeeConnor@BellSouth.net.

monday Trance Healing Group–7pm. Every Monday. Session via Zoom. We will go into a meditative state and link with my guides, and they will perform the energy work. Cost: $15. Pay at ReikiByJoy.com. Info: Contact Joy Stagg at 803-575-0811.

tuesday Healthy at Home Facebook Live–7pm. Every Tuesday. Please join Ms Tracy for her Healthy at Home segment live on Facebook. Info: Contact Ms Tracy at 833-678-7229 or OriginalOriginshw@ gmail.com.

saturday Virtual Zumba–8am. Every Saturday. Join licensed Zumba instructor Shaunita Grase via Zoom. Cost: $5. Info/register: ShaunitaGrase.Zumba.com. Health on Digital Radio–1pm. Every Saturday. Health, Hope and Healing digital radio broadcast. WDRB media on iHeart Radio or TuneIn app. Info/cost: Contact Ms Tracy at 833-678-7229 or OriginalOriginshw@gmail.com.

naturaldirectory Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Natural Directory, call 803-309-2101 or email ColaPublisher@NaturalAwakenings.com.

ACUPUNCTURE THE ACUPUNCTURE CLINIC

William D. Skelton, DAc 620 Sims Ave, Columbia 803-256-1000 • SCAcupuncture.com

Bill Skelton is dedicated to helping people live happier, healthier, active lives with safe, gentle and effective techniques. He has 38 years’ experience and trained in the Republic of China. Call to schedule an appointment. See ad, page 6.

AROMATHERAPY GARNER’S NATURAL LIFE

4840 Forest Dr, Ste 15-A, Columbia Trenholm Plaza, in Forest Acres 803-454-7700 • GarnersNaturalLife.com

Improve your level of stress, depression and mood with natural products from a locally owned family business. Our knowledgeable staff will guide you using aromatherapy for pain, anxiety, energy enhancement and more. We carry several brands of essential oils, including doTERRA. See ads, pages 3,10 and back page.

CHIROPRACTIC CHIROPRACTIC WELLNESS CENTER INC

Dr. Shelly Jones, DC 5209 Forest Dr, Ste C, Columbia 803-771-9990 • DrShellyJones.com

Webster Technique certified, Dr. Jones provides family chiropractic care, health information and wellness resources to support the body’s natural ability to heal, allowing one to feel better and enjoy living a more active lifestyle! Call to schedule your appointment or discuss bringing our onsite chiropractic care and health-education services to your business, school or athletic team.

DOWDY RUDOLPH CHIROPRACTIC LLC Dr. Dowdy Rudolph, DC 1444 Barnwell St, Columbia 803-376-6293 • DowdyRudolphChiro.com

Dr. Gerald Rudolph, DC, focuses on finding the root cause of your problems and not just treating your pain. He utilizes digital X-rays to help diagnose problems, spinal adjustments to stimulate proper movement of spinal and extremity joints, active therapeutic movement exercises to correct movement disorders, and spinal decompression to help relieve numbness and tingling down your arms and legs. Dowdy Rudolph Chiropractic also offers a state-of-theart full-body lounge hydromassage table that can help you feel more rejuvenated and relaxed. See ad, page 9.

FLEX CHIROPRACTIC

Dr. Angela Larson Dr. Felicia Danio 1811 Bull St, Columbia 803-252-0108 • FlexChiros.com

With more than 22 years of experience in the chiropractic i n d u s t r y, o u r t e a m i s knowledgeable, experienced and courteous. Combining a passion for healing and alleviating pain with two decades of good old-fashioned knowhow, we give you the customized chiropractic treatment you truly deserve. Our vast list of services includes: decompression; Pro Adjuster; pregnancy care; newborns, infants and toddler care; massage therapy; ultrasound; Kinesiology taping; and cold laser. Call today to schedule your appointment with Dr. Larson or Dr. Danio. Let our team help you achieve a happy, healthy life through chiropractic care!

COLON HEALTH SPRING RAIN HYDROTHERAPY

Linda Salyer 120 Kaminer Way Pkwy, Ste H, Columbia 803-361-2620 • LSalyer@ymail.com

All disease begins in the colon. Constipation; slow, sluggish bowel; gas and bloating? A colonic will help to rid you of these problems. Colonics promote good digestion, help speed metabolism, help lower cholesterol, and help relieve joint pain. Linda Salyer is IACN certified and a retired nurse. Saturday appointments available with an additional small convenience fee. See ad, page 29.

DOULA SPECIALTY TWIN WATERS HEALING

Carla Franklin, Placenta Encapsulation Specialist 803-200-2284 TwinWatersHealing.net

Placenta encapsulation is the practice of consuming the placenta usually after it has been steamed, dehydrated, ground and placed into pills. Traditionally, this is taken by the birth person and has proven to impart numerous health benefits. Some of those benefits include increasing milk production and help with postpartum depression. Our professional staff is certified and we practice safe COVID-19 protocols to ensure your safety and ours. To schedule your encapsulation, give us a call today!

Connect with us naturally!

ECO-RICH SKIN CARE PRODUCTS JUST WANNA MELT LLC Misty Rawls • 803-331-0063 Info@JustWannaMelt.com JustWannaMelt.com

A green skin care company that creates high-quality, non-GMO, all-natural products that are gentle to the skin and safer for the environment. Our brands include ingredients such as organic oils, butters, flowers, herbs, botanicals, local grains, beeswax and honey. Find our products at such stores as Garner’s Natural Life, Four Oaks Farm, Wingard’s Nursery, Whole Foods and more. For a complete list of retail locations, visit our website.

ENDOMETRIOSIS HAYLIS HERBS LLC

Master Herbalist HaylisHerbs.com Online Herbal Consultations for the Symptoms of Endometriosis

Living with endometriosis can be stressful, confusing and overwhelming. I put together herbal combinations specific to your individual needs to help combat and potentially eliminate the symptoms of endometriosis. Please visit HaylisHerbs.com for more information and to schedule a free 15-minute pre-consultation.

HEALTH FOOD STORE MURRAYWOOD HEALTH FOODS

Richard Beale, Owner • 803-732-3847 7001 St. Andrews Rd, Irmo In Murraywood Shopping Centre Hours: Mon-Sat, 10am-6pm

Locally owned and proudly serving Irmo and the Midlands area for more than 25 years, Murraywood Health Foods is a health and specialty food store featuring the very best natural product brands, vitamins and minerals, herbs and homeopathic remedies. The store also carries natural and organic gluten-free foods and health and beauty products. Call today for more information or to schedule a special appointment. See ad, page 8.

The art of being happy lies in the power of extracting happiness from common things. ~Henry Ward Beecher

August 2021

HEALTH & WELLNESS ABOUT YOUR HEALTH INC

120 Kaminer Way Pkwy, Ste J, Columbia 803-798-8687 • AboutYourHealthSC.com Our main focus is health education and health-enhancing services. One-on-one nutritional counseling, Mild Hyperbaric Oxygen Therapy, Reams pH testing, parasite programs, aqua-chi footbaths, far infrared sauna, weight-loss programs, and thermography. Hardto-find natural, organic, whole food nutritional supplements, raw foods and natural household items. See ad, page 19.

INVODRIP VITAMIN BAR

160 Medical Cir, Ste C, W Columbia Book@INVODrip.com 803-830-7212

At INVODrip, we care about your overall wellness. Our goal is to increase your energy levels, help meet your weight-loss goals, and ensure you’re well hydrated— not just with water, but also by incorporating the vitamins, minerals and electrolytes your body craves. The absorption rate of our vitamins and minerals surpasses any oral supplements you may have taken. Give us a call today to book your drip now. See ad, page 12.

ORIGINAL ORIGINS HEALTH AND WELLNESS Tracy R. Jacox • 833-678-7229 OriginalOriginshw@gmail.com OriginalOriginshw.com

Ms. Tracy has over 30 years of experience in the medical field. The mission of Original Origins Health and Wellness is to educate, equip and empower the community to adopt a predominately whole food, plant-based lifestyle, which will improve and optimize your quality of life, health and wellness while preventing, delaying, reversing or eliminating chronic illnesses. Original Origins can assist you with maximizing your health and wellness holistically! Our wide range of services include health coach partnering, comprehensive health evaluations, comprehensive cooking experiences, and a comprehensive kitchen evaluation. Your health is your wealth! See ad, page 29.

HOLISTIC FOOT CARE ELEVATE FOOTCARE

Geneva Holiday, MSN, WCC, RN-Bc 160 Medical Cir, Ste C, W Columbia ElevateFootCare.com 803-373-2299

Elevate FootCare recognizes the importance of caring for your feet. All services are provided by a board-certified and registered foot care and wound care nurse who cares about the health of your feet. “My goal is to help those with diabetes, thick toe nails, poor circulation, or anyone who is unable to complete the basic maintenance of their feet. We come to your home or you can visit us in West Columbia,” says Geneva Holiday.

SWEET FEET FOOT CARE

Mona Patterson/Master Pedicurist 9153 Two Notch Rd, Ste 11-C, Columbia 803-394-4421 • SweetFeetCare.com

Columbia’s foot care service with a holistic approach. Here at Sweet Feet Foot Care, we focus on Preventive Care, Effective Pedicure Treatments and Cleanliness. With advanced knowledge and skills, we help correct disorders of the feet and lower limbs with pedicure treatments and orthotics. Services are ideal for Diabetics, Seniors and Knee- and Back-Pain Issues. Gel manicures available. Call today to learn more about our services. See ad, page 8.

LOCAL RETREAT JOY LEE CONNOR, LMT (SC#1229) Healing Minster at Springhill AtONEment Center 803-447-6499

Retreat to the trees! Come and experience 100 beautiful acres near Chapin, South Carolina. Joy Lee Connor invites you to bathe in the forest and “ground” in the peaceful fields of Earth. Breathe in love, heal your mind, and nurture your spirit. We are often overwhelmed by body pains and emotions. Experience mind and body transformation while being loved, forgiven and released. Your energy field will be restored and balanced, allowing you to feel lighter and burden-

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free. Joy offers instruction in reiki, Touch for Health, meditation, yoga, meridian movement, and selfcare—both online and in person. Private or small groups are available. Call Joy today!

INTEGRATIVE & HOLISTIC MEDICINE EXPECT WELLNESS

Dr. Rachel Hall 130 Suber Rd, Columbia 803-796-1702 • DrRachelHall.com ExpectWellness@sc.rr.com Find us on Facebook for great health tips.

Integrative/Holistic medicine consults for anyone wanting to approach their health more naturally. Dr. Rachel Hall is board certified in both family medicine and integrative holistic medicine. Together we will focus on finding the root of the problem, not just treating symptoms. Call today for a consult if you are looking to achieve balance. In-house diagnostic labs and therapies. See ad, page 5.

INSPIRED HEALTH

Dana Nairn, MD, FIAHM 3700 Forest Dr, Ste 200, Columbia 803-676-1030

Are you ready to take charge of your health? Dr. Dana Nairn is a fellow of the Academy of Integrative Health and Medicine and board certified in integrative holistic medicine and internal medicine. Dr. Nairn is excited and looking forward to partnering with you on your journey to becoming the best version of yourself. Call today to schedule a consultation! See ad, page 33.

PROHEALTH CENTER

500 Plaza Cir, Ste J, Clinton, SC 864-681-0555 MyProHealthCenter.com

Our integrative approach offers traditional and holistic health and wellness services. We don’t believe in just treating symptoms, but rather getting to the root of the problem. Our practitioners customize patient care through functional medicine specifically tailored to each individual. At our clinic, you are not just a patient number … you become part of our ProHealth Center family. We serve all of South Carolina. See ad, page 7.

SPIRITUAL ECKANKAR THE PATH OF SPIRITUAL FREEDOM

803-749-2459 • ECK-SC.org Meetup.com/Columbia-spiritual-seekers

Eckankar is the path of spiritual freedom. It is an active, creative practice to help you unlock a deeper level of spirituality. The ECK teachings can help you find answers and give you the tools to prove spiritual truths to yourself while experiencing life as a spiritual adventure. Join us at 10 a.m. every second Sunday at Seven Oaks Park, 200 Leisure Lane, in Columbia. Call Dee at 803-749-2459.

Justin Williams 803-467-8322 Justin.Williams2@gmail.com

Justin is an intuitive counselor and energy worker. He power cycles, overhauls and unblocks energy fields from afar to remove negativity from your life while jumpstarting your career, relationships, money and general blessings. Justin also provides distance house cleansings to produce a peaceful home and comfortable environment tailormade for abundance and success

SUSTAINABLE WEDDINGS FLOWERS BY TUPELO GROVE EVENTS

Denyse Croft Nodden 1004 12th St, Cayce 803-730-5096 • TupeloGroveEvents.com

We offer completely local sustainable wedding design options, including: locally grown seasonal flowers, foraged greenery and reusable nonperishables. No plastic is used. Clean up is composted afterward, not trashed. See ad, page 12.

THERMOGRAPHY ABOUT YOUR HEALTH INC

120 Kaminer Way Pkwy, Ste J, Columbia 803-798-8687 • AboutYourHealthSC.com

Our main focus is health education and health-enhancing services. One-on-one nutritional counseling, Mild Hyperbaric Oxygen Therapy, Reams pH testing, parasite programs, aquachi footbaths, far infrared sauna, weight-loss programs, and thermography. Hardto-find natural, organic, whole food nutritional supplements, raw foods and natural household items. See ad, page 19.

PALMETTO THERMAL IMAGING

Mobile Thermography Unit Heather Terry, Certified Thermographer 864-681-0555 • 803-924-0813

Thermography is a noninvasive, radiation-FREE and pain-FREE thermal scan of the body. This exclusive technology uses a clinical imaging procedure to create a map of the body’s infrared patterns. It is a valuable tool for alerting your healthcare provider to changes that could indicate early stages of disease. Heather Terry travels to multiple locations in South Carolina. Call today to schedule your session. See ad, page 7.

VITAMINS & SUPPLEMENTS GARNER’S NATURAL LIFE

4840 Forest Dr, Ste 15a, Columbia 803-454-7700 • GarnersNaturalLife.com

At Garner’s Natural Life, we offer the purest, most innovative highquality natural products. With more than 130 collective years of wellness experience! Allows us to encourage your healthy choices. See ads, pages 3, 10 and back page.

eco tip

Bug Battle

How to Keep Mosquitoes at Bay

It’s no fun fending off uninvited airborne guests at the family cookout, but bloodthirsty bugs are an inevitable part of summer. Mosquitoes aren’t just an annoyance; they can carry infectious diseases like West Nile and Zika viruses, so it’s important to know the best ways to keep them at bay. Sprays containing the chemical DEET—developed by the U.S. Army after World War II and made commercially available in 1957—have long been the go-to option for mosquito repellent. DEET sprays came under scrutiny after isolated reports of seizures; these were subsequently dismissed as involving “off label” applications such as ingesting DEET (it’s best not to drink bug juice). DEET can occasionally cause a rash or skin irritation; however, the U.S. Environmental Protection Agency (EPA) and Centers for Disease Control and Prevention have both deemed DEET sprays as generally safe and effective for both adults and kids as young as two months. DEET also breaks down quickly in the environment, posing minimal danger to wildlife. For outdoor lovers seeking a more natural bug repellent, one formula performs as well as DEET at stopping mosquitoes and even better at repelling ticks: products containing oil of lemon eucalyptus extract, which contains the naturally occurring compound para-menthane-3,8-diol (PMD), a byproduct of the leaves of Corymbia citriodora tree. In a study published in the Journal of Insect Science in 2015, researchers from New Mexico State University found that it deterred mosquitoes for up to six hours, unlike largely ineffective candles, bracelets and ultrasonic devices. The PMD compound differs from lemon-eucalyptus essential oil, so look specifically for repellents containing PMD, found at most outdoors sports stores and major retailers. Lemon-eucalyptus essential oil itself is also sometimes touted as a natural mosquito deterrent, but like other essential oils like clove or citronella, the limited protection it offers is short-lived, as their volatile compounds evaporate quickly. While DIY insect repellents made from essential oils smell wonderful and are easy to make, they can also irritate the skin at higher concentrations and in some cases, such as clove oil, be toxic to pets. Products containing essential oils are also not registered by the EPA, and therefore not tested for efficacy. Products containing Picaridin, a chemical modeled on black pepper, also have proven to be as effective as DEET. Picaridin-based products are better at deterring mosquitoes from landing than DEET, and are less oily and strong-smelling. The percentage of DEET or Picaridin in a product determines how long it protects, with higher concentrations providing longer protection with fewer reapplications. Those benefits taper off at 30 percent DEET and 20 percent Picaridin. Covering up with long sleeves and spraying clothes, not just skin, with insect repellent will help keep skeeters at arm’s length and also help keep off ticks. maridav/AdobeStock.com

LIGHT IN THE DARKNESS

August 2021

Columbia Edition

ColumbiaNaturalAwakenings.com