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November 2014 | Knoxville | NaturallyKnoxville.com

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With this November issue of Natural Awakenings, we want to remind you to do something

very important. It only takes a few minutes, and to be honest, it’s your responsibility as an American. Take a nap. In what might be some of the best news we’ve heard in a while, researchers have determined that sleeping for 25 min-utes or less in the middle of the day isn’t just good for your health; it also boosts brainpower, concentration, memory and creativity. (Read about the science of napping in our Healing Ways article, “Mid-day Pick-Me-Up,” page 14.) Studies have shown that something most Americans would feel guilty doing—closing their eyes in the middle of a workday—leads to measurably better job performance. In fact, a few progressive companies are now encouraging employee catnaps for just that reason. Extrapolate from there, and you have greater worker productivity, higher corporate profits and, ultimately, a more robust US economy. So take a nap. It’s your civic duty. As long as you’re boosting your brainpower, don’t miss “Powerful You,” page 16, which lays out strategies for creating the life you want to lead. What we love is that writer Judith Fertig doesn’t serve up self-help platitudes. Instead she gives you tips you can use to transform the six major areas of your life: physical and emo-tional health, work, relationships, finances and spirituality. This article is one to clip and save. After all, life’s a work in progress. While Thanksgiving is Americans’ traditional time to appreciate what we have, it turns out that regularly practicing gratitude—like regularly napping—does wonders for you (and, by extension, for those around you). As author Walter Green explains in our Inspiration article (page 25), “Gratitude is a small act with a big payoff.” Lately lots of folks have been using social media to take the “Gratitude Challenge,” but going public with your appreciation isn’t necessary. Every morn-ing, try jotting down something for which you’re grateful. Just increasing your own awareness of your blessings will make you a happier person, and you’ll radiate that happiness to everyone around you—yet another reason to be grateful. Enjoy this beautiful fall weather, and Happy Thanksgiving!

PublishersBob & Melinda Varboncoeur

Copy EditorAllison Gorman

Design & ProductionSteffi Karwoth

Advertising SalesBob Varboncoeur

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publisher’sletter

Follow us on:Judge each day not by the harvest you

reap but by the seeds you plant.

~Robert Louis Stevenson

4 Knoxville NaturallyKnoxville.com

natural awakenings November 2014

6 newsbriefs

9 globalbriefs

12 healthbriefs

13 ecotip

14 healingways

19 healthykids

20 consciouseating

22 greenliving

24 naturalpet

25 inspiration

26 localcalendar

27 classifieds

29 resourceguide

Natural Awakenings is your guide to a healthier, more

balanced life. In each issue readers find cutting-edge

information on natural health, nutrition, fitness, personal

growth, green living, creative expression and the products

and services that support a healthy lifestyle.

contents

advertising & submissions

How to AdvertiseTo advertise with Natural Awakenings or request a media kit, please contact us at 423-517-0128 or email [email protected]. Deadline for space reservation is the 10th of the month prior to publication.

News Briefs & Article suBmissioNsEmail articles, news items and ideas to: [email protected]. Deadline for editorial: the 5th of the month prior to publication.

cAleNdAr suBmissioNsEmail calendar events to: [email protected]. Calen-dar deadline: the 10th of the month prior to publication.

regioNAl mArketsAdvertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing fran-chised family of locally owned magazines serving com-munities since 1994. To place your ad in other markets call 1-239-449-8309. For franchising opportunities call 1-239-530-1377 or visit NaturalAwakeningsMag.com.

NaturallyKnoxville.comNaturalAwakeningsMag.com

14 MIDDAY PICK-ME-UP Well-Planned Naps Boost Brainpower by Lane Vail

16 POWERFUL YOU! Six Ways to Create the Life You Want by Judith Fertig

19 BRING BACK THE MAGIC Give Kids the True Gifts of the Season by Meredith Montgomery

20 BEAUTY FOODS Kimberly Snyder Shows How to Eat for Radiant Skin, Eyes and Hair by Judith Fertig

22 ECO-BEAUTY Homemade Shampoos, Lotions and Perfumes Make Great Gifts by Kathleen Barnes

24 PLAYFUL PET GIFTS Animals Love Interactive Toys and Games by Sandra Murphy

25 PRACTICE GRATITUDE and Change Your Life by April Thompson

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newsbriefs

Using Essential Oils to Help Boost Immunity Americans are paying close

attention to the national and world headlines nowadays; they are rightfully concerned about all the viruses circulating the globe, especially the ones here at home. Between those concerns and the more typical ones posed by the upcoming allergy, cold and flu sea-son, building good armor against

illness is critical, says Amber Keirn, co-owner of Hemp Monkeys in Knoxville. “Keeping a healthy immune system is crucial these days, and using essential oils can be very helpful,” she says. “Us-ing essential oils, combined with a healthy diet and plenty of sleep, can do wonders to give your immune system the boost it needs.” Many essential oils have powerful antiviral and antibac-terial properties, she says, and when they’re used daily, they can give the immune system “a super boost.” Keirn recommends Doterrra Certified Pure Therapeutic Grade Essential Oils, which has a line of products designed to enhance immunity. “The Onguard Protective Blend is a power-ful antiviral and antibacterial blend of cinnamon, cloves, wild orange, eucalyptus and rosemary,” she says. “Onguard Plus Protective Blend includes all those oils plus melissa, oregano and black pepper. A number of our customers have used this oil blend to help combat sinus infections and the flu. It’s also been formulated into a hand wash and a home cleaner.” For allergy sufferers, Doterra offers a wide selection of oils and supplements designed to help combat congestion and sneezing, she says.

The statements in this article are not intended to be used to diagnose, prescribe or treat any illness or disease. The informa-tion presented here is in no way intended as a substitute for medical counseling. Anyone suffering from any disease, illness or injury should consult a qualified health-care professional. Hemp Monkeys, located at 4928 Homberg Dr., is open 10 a.m. to 6 p.m. Tuesday-Friday and 10 a.m. to 4 p.m. Saturday. Contact the store at 865-474-1340. See ad, page 11.

Center for Peace Hosts Shopping Day and Workshop

This month, the Center for Peace—a holistic, nonde-

nominational spiritual center in Seymour, Tennessee—is hosting two special events: a holiday shopping day on November 1 and a presenta-tion and healing sessions with “That Energy Guy,” David Arms, on November 8. The shopping day, sched-

uled from noon to 6 p.m. on November 1, offers a unique selection of products at low prices, says Jeanne Robinson, cofounder of the Center for Peace. “Only a few stores around here carry what we offer, and our prices are typi-cally half of theirs,” she says. “Our items are mostly one of a kind.” Among the products offered will be high-quality pendants, bracelets and earrings (mostly silver and semi-precious gemstone combinations); massage wands and healing tools; Native American-type feather fans and rattles; rocks, minerals, and crystals; pottery; and drums. David Arms’ presentation, “Spirituality and What It Means to You,” will run from 10 to 11:30 a.m. November 8 and will be followed by individual healing sessions. “Most of us live day to day with the understanding that we should live good lives and be kind to others. We follow our job paths and try to make a good living working for someone,” Arms says. “But that’s living based on what others think of us. Our lives should be ones of abundance and living from love. Growing spiritually is about rediscovering the im-maculate, powerful, spiritual beings we are.” The cost to at-tend the presentation is $25, and individual sessions (45-60 minutes) cost $50. (If possible, schedule sessions ahead.)

The Center is located at 880 Graves-Delozier Rd., about 45 minutes from downtown Knoxville. For more informa-tion, contact 865-428-3070 or visit CenterForPeace.us. Contact Arms through Patti MacFee at 865-250-1988 or [email protected]. See ad, page 17.

Be thankful for what you have; you’ll end up having more.

If you concentrate on what you don’t have, you will never, ever have enough.

~Oprah Winfrey



CHEO Presenters Focus on Holistic Dentistry, Self-Care Dr. Gary M. Mc-

Cown, a holis-tic dentist in Knox-ville, will explain the scientific con-nection between dental disease and systemic illness at the November educational program of the Knoxville Group of CHEO. The Loudon-Monroe CHEO program will feature a presentation on simple self-care by Teresa Lamb McKee a yoga, meditation and breath work instructor. McCown will present “Dental Research from the Body Farm” Novem-ber 10 at 7 p.m. in Physician’s Plaza at Parkwest Medical Center, 9330 Park-west Blvd., Knoxville. (Enter through the double sliding-glass doors in the corner at right of the tower and follow the CHEO signs.) The presentation will be preceded by a 6:30 meet and greet. He will explain how root canals, periodontal disease and osteonecrosis (cavitations) can cause systemic dis-ease. He will also discuss the connec-tion between mercury/silver fillings and neurological illnesses such as Parkinson’s disease and ALS. McKee will present “Simple Self-Care: Self-Care Isn’t Selfish” November 19 at 7 p.m. (preceded by a 6:30 meet and greet) at the Rarity Bay Commu-nity Center, 150 Rarity Bay Parkway in Vonore, Tennessee. She will describe easy self-care techniques that anyone can use to reduce stress and feel more grounded, balanced and centered. She will share tools and techniques from several modalities that work quickly and efficiently to get results in a few minutes. “It is vital to de-stress before you distress,” McKee says.

CHEO’s monthly educational programs are open to the public and free for first-time guests and CHEO members; a $5 donation is suggested for return-ing guests. For more information, visit CHEOKnox.org. See resource guide listing, page 30.

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Unity Transformation Hosts Guest Musicians, Speakers

Joseph Akins

Unity Transformation, which now holds its Sunday morning

services at Open Chord, will host jazz pianist Joseph Akins on Novem-ber 9 and licensed Unity teacher Brenda Kemp and musician Janice Anderson on November 16. Akins is both a multi-genre pia-nist and an award-winning associate professor at the prestigious Depart-ment of Recording Industry at Middle Tennessee State University. Over the

last decade, he has toured the United States performing in churches, performance halls and house concerts, often sharing the stage with venerable piano artists such as David Lanz, Liz Story and David Nevue. Unity Transformation’s Rev. Lora Beth Gilbreath is encouraging people to arrive as early as 10:30 a.m. on November 9 to hear Akins perform before the Sunday service and also to purchase coffee and bagels from Open Chord. Brenda Kemp will deliver the Sunday lesson at the November 16 service, where she will provide special music along with Janice Anderson. “Brenda and Janice were very well received when they were with us in August,” Gilbreath says. “We very much look forward to hearing their inspiring message and music.”

Unity Transformation, recently branded through Unity Worldwide Ministries, meets every Sunday at 10:55 a.m. at Open Chord, 8502 Kingston Pk., directly across the street from Books-A-Million. Unity is known for its inspirational magazine Daily Word (DailyWord.com) and for its 24/7 prayer ministry Silent Unity (1-800-NOW-PRAY or Silen-tUnity.org), which has been in nonstop prayer since 1890. For more information about Unity Transformation, call Gilbreath at 865-809-5207 or visit UnityTransformation.org. See ad, page 18.

Plant Perennial Herbs in Fall, Expert Says People think of spring as

planting season, but now is the best time to plant perennial herbs, says Kathy Burke Mihalczo, owner of Erin’s Meadow Herb Farm, East Tennessee’s largest grower of herb plants. “Fall is an excellent time to plant herbs like lavender, thyme, sage, oregano, rosemary and chives, because the roots grow and establish them-

selves through the fall and winter,” she says. “When spring arrives, the gardener is rewarded with an established plant that will require less maintenance than its spring-planted counterparts.” The farm currently has a broad selection of ready-to-plant perennial herbs, Mihalczo says, and the farm’s gift shop has just added an extensive variety of premium, fair-trade, organic teas (sold in bulk). “This new selec-tion includes gourmet black, green, oolong and herbal spice blends, like Gunpowder Green tea, Almond Blossom Oolong and Darjeeling Black tea, just to name a few,” she says. “Now the exotic, enticing aromas of Herbal Orange Spice and Herbal Indian Spice teas fill the herb shop.” The shop also carries herbal gifts, soaps and creams; books; candles; seasoning blends; and vintage farm-inspired décor for the home and garden. Erin’s Meadow Herb Farm offers everything needed to make herbal remedies and natural skin-care products, from 75 varieties of dried bulk organic herbs, essential oils and natural skin-care ingredients to Saturday herbal education classes. “This time of year, customers like to come here to make holiday gifts for their families and friends,” Mihalczo says.

Erin’s Meadow Herb Farm is located in Anderson County, Tennessee, near Oak Ridge. For more information, visit ErinsMeadowHerbFarm.com. See ad, page 24.

newsbriefs

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Eco-India Strides Promised in Environmental ProtectionFollowing the lead of Jadav “Molai” Payeng, an Indian man who singlehandedly planted 1,360 acres of forest, India’s Rural Develop-ment Ministry will plant 2 billion trees along the nation’s 62,137 miles of highways to com-bat rural poverty and youth unemployment and improve the environment, which suffers from severe air pollution. According to the World Health Organization, India currently has a youth un-employment rate of 10.2 percent and six of the world’s 10 cities with the worst air pollution. Prime Minister Narendra Modi has also announced a target of spreading electricity to every home by 2019, relying largely on solar power, and the govern-ment is furthering plans to clean up the Ganges and Yamuna rivers.

Source: Treehugger.com

Saying NoTwo Countries Buck the Mining IndustryThe governments of El Salvador and Costa Rica have successfully resisted demands by the gold mining industry, putting long-term environmental protection ahead of short-term financial gain. El Salvador stopped issuing gold mining permits several years ago, despite high gold prices and the contention by some that exporting gold was one of the coun-try’s few chances to boost economic growth. The majority of its citizens obtain wa-ter from one large river system, the Lempa, and gold mining, which uses cyanide as a processing agent, invariably pollutes nearby rivers and watersheds. The government of Costa Rica has said no to open-pit mining, one of the most environmentally destructive mining methods. Popular opposition surged in the wake of a major accident that led to the closure of the Canadian-owned Bel-lavista open-pit gold mine.

Source: YES! magazine

Big FishWhales’ Global Impact UnderestimatedWhales have long been considered too rare to be the focus of overall marine ecological research, with more atten-tion going to much smaller essential organisms like algae and plankton. However, as whales recover from centuries of overhunting that reduced their numbers by two-thirds or more, scientists are realizing the important role they play in transferring fertilizers like iron and nitrogen from deep waters to feed plankton near the surface via plumes of fecal matter. A study at the University of Vermont, published in Frontiers in Ecology and the Environment, evaluates decades of research on the ecological role of great whales. Lead author Joe Roman says, “Whale recovery could lead to higher rates of productivity where whales ag-gregate to feed and give birth, support-ing more robust fisheries.” It seems that the long-lived whales may even ease the impact of perturbations in climate and buffer marine ecosystems from destabilizing stresses. Roman states, “This warrants a shift in view from whales being positively valued as exploitable goods or nega-tively valued because they compete with people for marine fish to one what recognizes that these animals play key roles in healthy marine ecosystems, providing services to human societies.”

Source: EcoWatch.com

globalbriefsNews and resources to inspire

concerned citizens to work together

in building a healthier, stronger

society that benefits all.

9

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Humanity Issue

Ka-ChingTime Is Money, So Bank ItTime banking is an updated, Web-savvy version of barter that allows users to accumulate the time they work and then “spend” it elsewhere. Unlike traditional bartering, it’s not limited to an individual transaction. The medium is so fluid that it can be exchanged many times as a form of currency. Most people do a variety of tasks that others may not want to do or are incapable of doing themselves, such as writing, preparing taxes, babysitting, housecleaning, plumb-ing or even dentistry. For example, an hour of gardening equals an hour of child care, dentistry, home repair or teach-ing someone to play chess. The idea is that people trade for what they need and do what they’re good at. Everyone gets what they need by exchanging their expertise. Time banking works for groups, too. Organizations, agencies, churches and businesses can all become members of TimeBanks USA, formed in 1995, and con-tribute time, energies, skills and resources.

Source: TimeBanks.org

Tomato LacquerNon-Toxic Can Lining in DevelopmentBecause fresh food spoils quickly, many packaging and preser-vation innovations have helped to extend transportation hardi-ness and shelf life. Now, a new bioresin made from tomato plant byproducts could make it safer to eat ubiquitous canned goods. Led by the Stazione Sperimentale per l’Industria delle Conserve Alimentari (Experimental Station for the Food Preserving Industry), in Parma, Italy, the BIO-COPAC (biocopac.eu/en) consortium is developing a bio-based thermosetting lac-quer. Most metal food packaging has a BPA-filled liner or chemical-based lacquer to prevent corrosion. While these keep the can intact, they have been linked to deleterious effects on the food inside.

Source: Inhabitat.com

Golden YearsSenior Roommate Service Combats LonelinessAARP, Inc., estimates that about 8,000 baby boomers turn 65 every day. With longer and healthier life ex-pectancies, many are divorced or widowed and need roommates to have company and chat with; to share living costs and chores; and for emotional support.

Women-only Roommates4Boomers.com founder Sarah Venable says, “I went online to find a service that helps women over 50 find roommates, and

found to my dismay that there were plenty of sites for finding roommates in their 20s and 30s, but nothing for boomer women.” For a $30 fee, the site uses a detailed algorithm to match women not only by location, but by interests, tastes, lifestyles, education, personal preferences and a host of other factors; much like a successful dating website.

globalbriefs



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Shark SnoopingSea-Surfing Robot Tracks Marine LifeAn unmanned, solar-powered Wave Glider robot has been deployed off the U.S. coast near San Francisco as part of an arsenal of ocean-ob-serving technologies revealing in real time the mysterious journeys of great white sharks and other marine creatures. A new network that also includes data receivers on fixed buoys picks up signals from acous-tic tags on animals passing within 1,000 feet and transmits information to a research team on shore, led by Stanford University Marine Sciences Professor Barbara Block. The technology is central to Block’s Blue Serengeti Initiative, which builds on the Tagging of Pacific Predators project, part of the international Census of Marine Life (2000-2010). “The use of revolu-tionary technology increases our capacity to observe our oceans and census populations, improve fisher-ies management models and monitor animal responses to climate change,” says Block. Shark Net is a free IOS app available at the Apple store, created by Block and her colleagues to en-able a direct, personal connection between the public and wild marine animals, and to raise awareness of the teeming ocean life just off North America’s West Coast.

Source: SierraClub.org

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Empower Your Spiritual & Personal Growth

See this month’s calendar listings for all events.

healthbriefsTREADMILL DESKS BOOST JOB PERFORMANCEIn addition to improving fitness,

University of Minnesota researchers found that treadmill walking at the desk also boosts productivity and morale. The study tested 40 adults that used treadmills for a year. Self-assessments, combined with supervisor assessments, found that treadmill walking while working increased performance levels. Work performance improved by an av-erage of 11 percent based on supervisor assessments, and 7 percent based on the employee self-assessments. A study from Rutgers University tested 66 adults while they walked on treadmills set for low intensity versus when they were seated at desks, with two days separating the tests. Mea-surements of read-ing comprehension, attention span and response speed skills and performance show these were un-impeded by treadmill walking when compared with sitting. Organics Boast More Nutrients,

Fewer ToxinsConventionally grown foods contain

pesticide residues that are three to four times higher than those found in organic foods (traces may be due to at-mospheric drift from other fields or soils), according to a review of 343 research studies published last June in the British Journal of Nutrition. The review, which included studies of food grown in differ-ent regions and seasons, also determined that organic foods contained higher levels of healthy nutrients such as minerals, vi-tamins and antioxidants (specifically polyphenols), compared to conventional foods, which also contained significantly higher levels of cadmium, a heavy metal toxin. The study’s authors found evidence that the higher antioxidant and lower cadmium concentrations are linked to specific organic growing practices such as avoiding mineral nitrogen and phosphorus fertilizers, respectively. They com-mented, “Results indicate that switching from conventional to organic crop consumption would result in a 20 to 40 percent increase in crop-based antioxi-dant/polyphenolic intake levels.”

Looking at Beautiful Art Bumps Up Brain Activity

Researchers from Japan’s Oita Univer-sity have found that aesthetic ap-

preciation of paintings may be linked to altering activities in specific areas of the brain. Magnetic resonance imaging (MRI) scans of 39 people were taken as they looked at slides of still life and landscape paintings by 19th-century French painters and slides of photographs that closely replicated the paintings. While the subjects considered both the paintings and the photographic

analogs to be beautiful during the experiment—with no significant differences be-tween them—the most beautiful paintings were rated significantly higher than their corresponding photographic analogs in the pre-experimental phase. The research-ers cite this as evidence of feeling greater pleasure from the paintings. The MRIs showed that during the experiment, portions of the brain’s frontal lobe related to emotions, memory, learning and decision making were activated. However, when the researchers compared the positive effects of aesthetic appre-ciation of the art paintings versus the photographs, they noted significantly more activity at the back of the subjects’ brains, specifically the bilateral cuneus, a part of the occipital lobe responsible for basic visual processing; and the left lingual gyrus, or ridge, associated with vision, encoding visual memory, logical ordering and dreaming. The findings suggested that these neural structures are associated with the aesthetic appreciation for paintings.



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USA MadeThe Power of Patriotic PurchasingBuying products that are made in the USA supports both our neighbors and nation. Keeping the entire product cycle within our borders employs more Americans, enhanc-es local and national economic security and ensures greater product quality because American environmental and health regulatory standards are often higher than in other countries. For companies, domestic production can be part of a larger em-phasis on supporting local businesses and implementing eco-practices. StillMadeInUSA.com provides examples of domestically made products in many categories, including personal apparel, handcrafts, household goods, green products, appliances, sporting goods and tools. About 95 percent of our clothing is now made in other countries, according to the Ecology Global Network (Ecology.com), mostly in China, where sweatshops and human rights abuses are prevalent. Polyester and nylon are derived from petroleum and processed and dyed using synthetic, often toxic substances such as copper, nickel and cobalt. The nonprofit Center for Urban Education about Sustainable Agriculture’s Fibershed and Grow Your Jeans programs (Tinyurl.com/GreenJeansEtc) and the Sustainable Cotton Project’s Cleaner Cotton program (Tinyurl.com/CleanerCotton) increase domestic production by assisting and connecting domestic growers and textile makers. In addition to spotlighting locally made products in its stores with special shelf tags, Whole Foods Market has made more than $10 million in low-interest loans to independent farmers and food artisans via its Local Producer Loan Program. Canyon Bakehouse, a gluten-free bakery in Boulder, Colorado; Buchi Kombucha, brewers of sustainably crafted, Earth-bermed tea in Asheville, North Carolina; and Fancypants Baking Company, makers of 100 percent natural and nut-free cookies in East Walpole, Massachusetts, are examples (Tinyurl.com/WholeFoodsLocalLoans). Iconoclastic ice cream maker Ben & Jerry’s (BenJerry.com), headquartered in Waterbury, Vermont, conducts a Caring Dairy program that assists farmers to apply more sustainable practices; buys eggs from hens in certified humane cage-free farms; and plans to transform all of its 50 flavors to non-GMO ingredients and earn fair trade certification by the end of this year.

ecotip

Honey and Ginger Beat Antibiotics in Fighting SuperbugsResearchers from Ethiopia’s Univer-

sity of Gondar College of Medicine have recently found that the use of mixtures of honey and ginger extract can treat drug-resistant bacteria such as Staphylococcus aureus, Escherichia coli and Klebsiella pneumoniae. They note that further clinical evaluation and pharmacological standardization of the mixtures are needed before they can be used therapeutically. The scientists conducted laboratory testing with clinical isolations of five separate superbugs: methicillin-resistant Staphylococcus aureus (MRSA), Staphy-lococcus aureus (non-MRSA), two strains of Escherichia coli plus Klebsiella pneumoniae. The inhibition of all five types of bacteria by three common an-tibiotics—methicillin, amoxicillin and penicillin—were compared with the antibacterial effects of ginger extract, honey and a combination of the two. The ginger extract and honey com-bination was found to have the greatest inhibiting effect on the bacteria; how-ever, even the two applied separately were more effective against the bacteria than the antibiotics. Although in vivo studies are needed, the researchers believe that the honey and ginger extract combination is a promising source for treatment of resistant bacterial strains.

13

Sleep, along with nutrition and exercise, shapes the backbone of overall health, yet 40 percent of

Americans get an insufficient amount, according to a recent Gallup survey, and the potential health risks are considerable. “Sleep deprivation affects every organ system and disease state,” and is associated with higher rates of cardiovascular disease, diabetes, obe-sity, cancer and mortality, says Michael Breus, Ph.D., a clinical psychologist in Scottsdale, Arizona, and founder of TheSleepDoctor.com. “It’s best to get seven to eight hours of sleep in one big block at nighttime,” counsels Breus. Yet the circadian rhythm dictates two peaks of sleepiness every 24 hours—one in the middle of the night and another 12 hours later, says Dr. Lawrence Epstein, director of the sleep medicine program at Boston’s Brigham and Women’s Hospital. Interacting with the circadian rhythm is the homeostatic rhythm, which causes greater sleepiness the longer we’re awake. Both circadian and homeostatic sleepiness elevate by mid-afternoon, resulting in the familiar 4 p.m. slump. Siesta cultures split sleep, notes Epstein, slightly reducing night-time sleep, but devoting time midday

healingways

to nap. “Naps are a double-edged sword,” observes Epstein. While they help relieve short-term sleepiness, poorly planned naps can perpetuate an unhealthy cycle of daytime sleepiness and nighttime wakefulness. Stepping outside for 10 minutes of sunlight and fresh air can stamp out sleepiness, says Breus, which is much healthier than reaching for a caffeine jolt or sugary snack.

Be a Better NapperA study published in the Journal of Sleep Research suggests that merely falling asleep may initiate memory processing and cognitive consolidation, helping explain why German scientists found even six-minute naps to be reju-venating. If substantial daytime sleep is needed to overcome a deficit, strive for 90 to 110 minutes, the length of time needed to complete a full sleep cycle. Here are other practical tips. Reflect on the rationale. “Bore-dom, laziness or avoiding work are the wrong reasons to nap,” says Amanda Chan, managing editor for healthy living at The Huffington Post, which instituted two cozy nap rooms in its New York headquarters after founder

Midday Pick-Me-UpWell-Planned Naps Boost Brainpower

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Arianna Huffington collapsed from exhaustion several years ago. A quick pick-me-up to boost mental agility and mood is a reasonable excuse to snooze. Plan a prophylactic nap. Fore-stall late afternoon fatigue by napping between 1 and 3 p.m. Waiting until early evening to nap can interfere with nighttime sleep, advises Epstein. Embrace darkness, coolness and quietude. Melatonin, “the key that starts the engine of sleep,” is sup-pressed by even the slightest amount of light, so wear eyeshades, suggests Breus. Keep a blanket and earplugs handy. Lie down. If a bed or couch is unavailable, try napping on a yoga mat on the floor. A chair should be reclined to support the lower back and avoid straining the neck from “bobblehead” syndrome, says Breus. Power down. Setting an alarm for 10 to 25 minutes allows time for only the first two sleep stages: falling asleep and light sleep. Breus explains that sleeping longer than 25 minutes triggers deep sleep, from which waking results in sleep inertia, or grogginess, that impairs mood, decision-making and motor skills.

Napping at WorkWhile many progressive businesses such as Google, Apple and Zappos permit or even promote workplace napping, most companies are still skeptical. “We live in a culture that minimizes the importance of sleep,” comments Epstein. “We prize produc-tivity and think it shows worker loyalty to put in excessive amounts of time.” Ironically, mounting research suggests that napping may boost the brainpower needed to function at peak performance. A recent study found that nightshift air-traffic controllers that napped for 19 minutes showed better vigilance and reaction times than non-nappers. Other documented benefits

include better concentration, memory and creativity. Seek out a sleep sanctuary at work, such as an office with the door closed and blinds drawn, an unused conference room with a couch, or a first-aid office cot, suggests Chan. Another option is to nap in the car, but Breus insists that nappers tell col-leagues where they’re going as a pre-caution. Better yet, bond with a “nap buddy” willing to read nearby during snooze time. “You’re very vulnerable when you’re asleep,” he says. “Be safe.”

“Sleep is never a waste of time if it’s helpful.”

~ Dr. Michael Breus

If sleeping is not currently con-doned in the workplace, consider approaching the human resources department with information on the positive effects of appropriate napping on work performance, says Epstein. Suggest implementing a sleep wellness program, which can offer education on sleep deprivation, techniques to improve sleep and individual screening for sleep disorders.

Lane Vail is a freelance writer and blog-ger at DiscoveringHomemaking.com.

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15

Pulitzer Prize winner Anna Quindlen had reached the top of the New York Times bestseller list more than

once, yet she relates in her memoir, Lots of Candles, Plenty of Cake, that she also yearned to be able to do a headstand, but felt she didn’t possess the necessary sense of balance. “That’s just a little story you tell yourself,” advised her personal trainer. Our bodies, Quindlen observes, are major appliances that deliver decades of faithful service with precious little downtime. She admits, “If the human body had a warranty, mine would have run out ages ago.” Still, she clung to a vi-sion: “I want to be strong; strong enough to hike the mountain without getting breathless, strong enough to take a case of wine from the deliveryman and carry it to the kitchen.” Quindlen, who lives in New York City and New England, was also maintaining an incorrect belief: It

wasn’t her sense of balance that was holding her back, it was fear. After two years of trying, she was able to do a headstand. Along with a sense of accomplishment, this quirky achievement was a revelation as she ulti-mately concluded, “If I can do one thing like that, perhaps there are others.”

Take a StandPersonal empowerment is all about taking a stand—developing the vision, countering misguided beliefs, having a plan and then moving forward to be the best version of one’s true self. David Gershon and Gail Straub, of West Hurley, New York, authors of Empowerment: The Art of Creating Your Life As You Want It, contend that em-powerment always starts with a desire for a better life. “We need to learn how to dream, how to boldly and coura-

geously reach for our highest visions,” says Straub. “Start with what’s working already and the vision of what life can be.” She likens self-empowerment to “spiritual surfing, riding the wave where the energy, momentum and passion are.” As workshop leaders, they encour-age participants to transform limiting beliefs, determine what is meaningful for them, construct a compelling vision from that insight and then find ways to manifest that vision. They address six key areas in which to become more power-ful and realize our personal best: physi-cal health, emotional health, relation-ships, work, finances and spirituality.

Physical HealthFirst, recognize what we’re already doing right—eating well, perhaps, or exercising—and then add another healthy activity. Cardiologist Suzanne Steinbaum, director of New York City’s Lenox Hill Hospital’s Women and Heart Disease, underscores that much of physical health is within our personal control. “Many lifestyle factors keep us from being physically healthy enough to lead a full life,” she says, including high blood pressure, high cholesterol, smok-ing, lack of exercise, poor diet, excessive alcohol consumption or drug use, stress and depression. “The good news is that lifestyle factors are within our power to change.” Steinbaum recommends starting small by changing one bad habit and then seeing how we feel. “Quit the diet soda or the sugar-sweetened beverages. Get rid of potato chips. Go for a walk. Put down your smartphone and spend some focused time with your child, a friend or even your pet. Then breathe… and just listen to how you feel.”

Emotional HealthOur emotions can be allies in achieving personal empowerment, advises Straub. For example, fear can alert us to danger; joy can remind us to be grateful. How-ever, when emotions cause pain and threaten derailment, it’s important to un-derstand why, and then work through it. “Uncomfortable emotions let us know there is a problem to attend to, a wound to work on, thus allowing us to see our own truth,” explains don Miguel Ruiz, Jr., of San Diego, California, author

Powerful You! Six Ways to Create the Life You Want

by Judith Fertig



of The Five Levels of Attachment. “With awareness, we can observe our un-comfortable emotions, as they may be showing a belief we are holding that is no longer true for us.” “To work through our emotions, we have to be able to accurately sense what we are feeling and be able to express it in a healthy way,” adds Straub, like expressing anger after a tough commute by punching a designated pillow or shouting into a closet. Furthermore, “We need to change the belief we’ve identi-fied that’s causing the painful emotional response.” Did the guy that cut us off in traffic really do it maliciously? Third, learn to let go of a negative emotion that’s automatically triggered when someone or something presses our “hot button” by immediately considering, “He must have been in a big hurry,” or “She doesn’t realize how offensive that remark could be,” realizing it’s their problem, not ours, and declining to make it ours. Achieving greater emotional calm is a huge step toward personal empowerment.

RelationshipsActing on heartfelt emotions can help forge stronger and healthier relation-ships. “Sometimes, we say yes to a false image of ourselves or hide who we are in order to be accepted,” counsels Ruiz, noting that not presenting our authentic selves in relationships will weaken or replace true intimacy with a sense of loneliness and distance. “Say, ‘I forgive, I accept and I let go.’” This paves the way to being genuine, which naturally leads to greater unconditional love and more fulfilling and honest relationships. In romantic relationships, life coach Martha Beck, Ph.D., author of Finding Your Way in a Wild New World: Reclaiming Your True Nature to Create the Life You Want, suggests ditching the image of two people looking soulfully into each other’s eyes. “Realize that you’re both changing all the time,” she says. Instead, envision two people walk-ing side-by-side at the same pace, and a relationship that will continue to refresh and move forward, instead of getting stuck in well-worn patterns.

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to-be-all-right” area. This is realized through slowing down, relaxing and meditating. “You have to relax to start dissolving the disbelief in the possibil-ity of having what you want,” she says. “Empty out the negative thoughts in order to gain the confidence that abun-dance is yours.”

SpiritualityFollowing all of these first five steps also helps enhance our spirituality. Dennis Merritt Jones, of Simi Valley, Califor-nia, author of the new book, Your (Re)Defining Moments: Becoming Who You Were Born to Be, calls it “being pulled by vision,” rather than being pushed by pain. The motivational speaker believes that ev-ery encounter, event or circumstance is a portal to a redefining moment—a chance

to connect with our authentic self. Jones cites seven characteristics of the authentic or timeless self: real-izing our oneness in life, reverence for that life, fearlessness because we know we’re part of something bigger, integrity, humility, equanimity and unconditional love. “When these qualities become the norm in our daily lives, we’ll know we are living from the authentic self,” he says. Jones urges us to live “more verti-cally.” He explains, “We exist on what I call the surface of life, a horizontal path-way where we go about our daily rou-tines. We often don’t hear the siren call from the depths of our being because we are so busy ‘doing’. It’s the authentic self that’s eternally calling us to be who we were born to be.” He describes a “sacred intersec-tion” where we can turn from the horizontal everyday and move in a verti-cal direction to the depths of our souls or the heights of our imaginations via mindfulness and self-enquiry. Fortunate-ly, every moment of every day offers this opportunity to expand our being. The key question is, “Will we be consciously present enough to recognize the open-ing and step through the door?” These experts concur there is no finish line for self-empowerment or attaining the perfect place to stay. It’s a “sustainable growth process,” says Ger-shon, an ideal project for the rest of our lives.

Judith Fertig blogs at AlfrescoFoodAnd Lifestyle.blogspot.com from Overland Park, KS.

principles for self-empowerment at work, says Haydn Shaughnessy, a fellow at the University of California-Irvine’s Center for Digital Transformation and co-author, with Nicholas Vitalari, of The Elastic Enterprise. “It’s more about a broad-stroke capability,” he claims, such as public speaking, writing or troubleshooting and fixing machinery. Capability means a strong skill that can be fine-tuned for a specific circum-stance; a talented generalist, rather than a narrow specialist. Shaughnessy recommends that we recognize and develop our best competencies in order to equip ourselves to both withstand economic adversity and help push our careers forward.

FinancesFiscal self-empowerment involves cultivating the confidence that we will be able to obtain more money when needed. Beck maintains that anyone can create abundance that lasts. “Where people believe they get abundance, they will,” she says, as in friendships or creative problem solving. It’s the mixed internal messages of, “I need more money,” with, “There’s not enough to go around,” that can block the flow of abundance in our lives. Beck, who lives in San Luis Obispo, California, recommends throwing a “neurological toggle switch” to turn off the “lack-and-attack” part of our brains and turn on the “everything-is-going-

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According to a poll by the Center for a New American Dream in 2005, three out of four Americans wish the holidays were less materialistic. Traditionally rooted in

family, faith and joy, the season can be marred by commercial-ization. Instead, inspire the whole family to take a “buy less, get more” approach so that everyone can experience the essence of what many consider the most wonderful time of the year.

Raise AwarenessThe Campaign for a Commercial-Free Childhood (CCFC) reports that U.S. companies now spend about $17 billion annually marketing to children, up from $100 million in 1983. Many kids are formulating wish lists year-round, due to the continual bombardment of alluring commercials. CCFC Associate Director Josh Golin attests that the holiday season is a perfect time to start discussing the power of advertising and the techniques used. Teens are especially sensitive to the notion of being manipulated by adults. For children under 8 that can’t yet comprehend the persua-sive intent of commercials, limit screen time with all devices. Golin advises that the scope of commercialism has changed radically. “It’s no longer just television commercials, but also Internet, cell phones and video games. Plus, children’s media characters are placed on every type of product imaginable. Think about limiting commercialism in all forms; you can’t just turn off the TV.”

Manage ExpectationsStart before the holidays. “Talk to kids about how you’ll cel-ebrate the holidays in your own home, noting that it might be unique. Focus on aspects that aren’t gift-related,” suggests Golin. Plan food-focused traditions such as baking together and special

BRING BACK THE MAGIC

Give Kids the True Gifts of the Season

by Meredith Montgomery

healthykids group meals. Generate excitement around spiritual aspects of the season or visits from out-of-town family members. When shopping together for gifts, make a plan and stick with it, letting everyone know its purpose beforehand. Resist impulsive purchases trumpeted by store promotions.

Connect with KidsNew American Dream’s Simplify the Holidays guide at Tinyurl.com/SimplifyTheHolidays encourages families to recon-nect by participating in meaningful activities such as neighborhood caroling, building a gingerbread house, prepar-ing gift boxes for the homeless, taking a nature hike or making a feeder for backyard birds. Explore volunteer projects as a family, letting the children’s interests lead. If kids are attracted to water, pick up litter along a shoreline. In the spirit of the season, donate gently used clothing, books and toys to a shelter. For animal lovers, contribute time or materials to a local animal rescue or rehabilitation center. Attend community events such as musical performances, plays and art exhibits. Seek out inexpensive or free local activi-ties. Kids are often enthralled by a simple tour of neighborhood Christmas lights.

Gift BuyingMake gift purchases consistent with the family’s values. Golin suggests resisting the temptation to buy the season’s “hot” prod-ucts. “Resist buying what’s advertised the most. We have power as parents and as part of a larger culture to believe there’s no such thing as a must-have toy or holiday gift.” Instead, search for timeless, high-quality items that are eco-friendly and fair trade. Try wooden toys for babies and toddlers or a bamboo skate-board for teens. Ads can make a toy look appealing because it’s brand-new and ready-to-use, but homemade gifts can be a more meaningful alternative. New American Dream suggests constructing a rope swing or wooden sandbox for little ones. Given a comfortable timeframe, children can gift grownups homemade green clean-ing products or re-potted herb and houseplant clippings. All ages can give away the last book they read and kick off a year-round book exchange. Forego more tangible items by gifting experienc-es like a zoo membership, bowling gift cards or movie tickets, or make a charitable donation to a cause that the recipient sup-ports. Let friends and family make shopping easier by inviting them to create such a gift registry at SoKindRegistry.com.

UnplugAlways plan for quiet time. It reduces exposure to holiday mar-keting, creates opportunities for family bonding and fosters inde-pendent children. Golin observes, “We can all be better about trusting our kids to entertain themselves. When reducing screen time, we don’t necessarily need to suggest activities to kids. Give them the space to be bored for a minute and be amazed at what they come up with on their own.”

Meredith Montgomery publishes Natural Awakenings of Mobile/Baldwin, AL (HealthyLivingHealthyPlanet.com).

19

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consciouseating

Wise food choices that optimize digestion and pro-mote natural, ongoing detoxification can help us attain red-carpet shape, professes nutritionist and

beauty expert Kimberly Snyder, New York Times bestselling author of The Beauty Detox Foods. She aims for optimum health as the basis for achieving a desirable outward glow. Snyder says she once struggled with several beauty is-sues. In seeking wellness on the way to becoming a nutri-tionist, she found that her daily energy level improved after she started making shifts in her diet. She then lost weight, her hair got healthier and her formerly troubled facial skin became clear and smooth. Blogging about her gradual transformation and life-style philosophies attracted media attention and a celebrity clientele by word of mouth. “I never looked for clients; they found me,” she says. Today, Snyder counts entertainers Fer-gie and her actor-husband Josh Duhamel, Kerry Washing-ton, Channing Tatum and Drew Barrymore among the many celebrities she has helped get into better camera-ready shape. Early into her personal transformation, Snyder realized that digestion holds the key. “I never linked my constipation

issues with my acne,” she says. “It’s a tremendous amount of work to digest food. It’s no wonder that eating a fast-food sandwich with gluten bread, animal protein and cheese with casein produces a mid-afternoon slump. They are hard to digest together and all at once, taxing body energy,” she explains. “Then, when you feel the inevitable drop in energy, you might turn to caffeine or sugary soda, but that only brings on another slump.”

Good AdviceSnyder, who is now a vegan, suggests simplifying meals and starting them with whole, raw, plant-based foods like sal-ads. She advises her clients to start the day with lemon juice in warm water. If they don’t feel like breakfast, she advises, “Don’t force yourself. Listen to your body, it knows best.” When hunger hits, Snyder blends a Glowing Green Smoothie—what she calls, “the star of the whole Beauty Detox program,” in her book. A batch of three to four serv-ings requires seven cups of chopped spinach; six cups of chopped romaine lettuce; one-and-a-half cups of chopped celery; one banana; an apple and a pear, both peeled, cored and chopped; two tablespoons of fresh lemon juice and two cups of filtered water. She claims that drinking this smoothie can make a difference in just three days. She also lists 50 plant-based foods for specific body benefits because they are naturally alkaline-forming during digestion and assimilate more effectively than acid-forming animal protein, dairy, caffeine, alcohol and sugar. By im-proving digestion, we end up feeling more energetic.

Timely EatingCarefully timed consumption is another key in Snyder’s beauty regimen. She recommends starting the day with a light smoothie, eating foods based on whole plants through-out the day, and then eating a raw salad and a vegetarian meal or some animal protein as an earlier dinner. Eating fruit by itself on an empty stomach helps it digest better than when combined with other foods that take longer to process. On hungrier days, Snyder suggests turning to whole grains such as oats or quinoa, which are high in fiber and lower in fat, or fibrous chia seeds. When energy is low, she advocates supplementing with bee pollen or a protein smoothie. She stresses, “Progress, not perfection,” as her mantra, advising that it’s better to take small steps and keep moving forward rather than try to change everything all at once. She believes that experienc-ing higher energy and beauty benefits provides effective incentives to continue instead of trying to stick to a strict, numbers-based plan that doesn’t take into account energy or digestion.

Ongoing Cleansing“The metaphor I use for healthy digestion is a waterfall ver-sus a stagnant pond,” says Snyder. “You want your system to be moving, dynamic.” To keep digestive “sludge” out of our body’s systems, Snyder recommends a proven detox ap-

Beauty FoodsKimberly Snyder Shows How to

Eat for Radiant Skin, Eyes and Hair

by Judith Fertig



proach of drinking liquid only between meals to help foods digest easier. She particularly recommends her own Probiotic & Enzyme Salad, made with four cups of shredded cabbage; one inch of fresh ginger, cut into strips; one teaspoon of caraway seeds; and cold, filtered water, all left to naturally ferment in a jar at room temperature for about five days—or refrigerated raw sauerkraut from a health food store—to help flush out toxins. She also empha-sizes supplementing with probiotics, such as her unique formula made from soil-based organisms. Infrared sauna treatments can also help leach heavy metals out of body fat and decrease cellulite. “These techniques have been around for a long time because they work,” says Snyder. “As I always say, outer beauty is a reflection of inner health.”

Connect at KimberlySnyder.com.

Judith Fertig blogs at AlfrescoFoodAn-dLifestyle.blogspot.com from Overland Park, KS.

For Beautiful SkinYouthfulRed bell peppersCoconut (fresh, milk, oil)AvocadosSpinach

RadiantWatercressFigsSweet potatoesCucumbersAcai

SoftPineappleAlmondsWalnutsFlaxseed

Unlined, wrinkle-freePearsCabbageTurmeric

Clear, blemish-freeFermented vegetables

(e.g., sauerkraut)ArugulaOnionsRaw apple-cider vinegarGarlicLemon

For Beautiful HairPumpkin seedsDulse (a type of seaweed)CarrotsRadishesNutritional yeast

For Beautiful EyesBright eyesPapayaBeetsBlueberriesApples

Eliminating dark circles and puffinessCeleryCollard greensAsparagusBananas

For a Beautiful BodyFluid body movementBroccoliBrussels sproutsSesame seedsRomaine lettuce

Cellulite-freeFresh cilantro and parsleyBuckwheat and oat groats (whole oats)

Toned bodyKaleHemp seedsQuinoaMilletChia seeds

For an Inner GlowBee pollenSunflower seedsSproutsSpirulina (dried blue- green algae) or chlorella (high chloro-phyll algae)

Top 50 Beauty Detox Foodsby Kimberly Snyder

These foods work to improve specific body areas while promoting whole-body wellness. Such plant-based foods also improve digestion and raise energy levels.

Healthy eating pays dividends in radiant skin, lustrous hair, sparkling

eyes and a sleek physique.

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21

greenliving

Many of us have grown disen-chanted with expensive, com-mercial beauty products that

include toxic and even cancer-causing ingredients. Fortunately, safe, natural and affordable alternatives—including homemade shampoos, conditioners, moisturizers, bath salts, body scrubs and butters—are stocked at many natural grocers and health food stores. We all want to avoid phthalates, cetyl alcohol, triclosan, sodium laureth sulfate, parabens and many other poi-sonous chemicals commonly found in lotions, creams, scrubs, oils, perfumes and makeup products that may not be listed on labels. “You want to know what’s in your product,” says Janice Cox, of Medford, Oregon, the bestsell-ing author of Natural Beauty at Home and Eco-Beauty. “If you’re making your own, you’re in control.” Cox remarks, “Ingredients are absorbed through the skin, our largest organ. It’s why some medicines like birth control, pain relief and nicotine patches are effectively applied external-ly; it’s also why toxic ingredients placed on our skin can be so harmful.” Her recommended solution is simple: The kitchen cabinet harbors solutions to the dry and dull skin that plagues many this time of year, sham-poo residues that result in drab hair, and

less-than-glowing skin due to a subopti-mal holiday diet. “Many products require only one or two ingredients and take minimal time to make,” says Cox. “Plus, they cost only pennies. Who wouldn’t choose that over a $30-an-ounce mys-terious chemical soup?” Honey is a Cox favorite for several reasons, including its antimicrobial ef-fects: a dab on a blemish or insect bite can zap it overnight. “Honey has high potassium content, making it almost impossible for bacteria to survive in,” she explains. It’s also a good source of B vitamins thiamine, niacin, riboflavin and pantothenic acid, plus minerals like iron, zinc and manganese. In this case, what’s absorbed through skin is literally nourishing our body’s entire system. Honey is also a powerful humec-tant, helping to prevent loss of moisture from skin and hair. Cox recommends dropping a tablespoon or two in a warm bath to soothe rough skin with-out stickiness, a conditioning mixture of honey and olive oil to produce silky hair and an apple-honey toner to facili-tate glowing skin. She also recommends an easy shampoo that contains nothing more than natural soap (like Dr. Bronner’s), water and a little vegetable oil for dry hair. “It doesn’t foam up like commer-

Eco-BeautyHomemade Shampoos, Lotions and Perfumes Make Great Gifts

by Kathleen Barnes

cial shampoos, but it gets hair much cleaner,” she advises. Homemade beauty products are a natural outlet for anyone that loves to cook or craft. Make a small batch—ex-periment with an array of essential oils to create a preferred scent to suit individual tastes, and add or subtract the amounts according to skin and hair types. “Take it a step further and make pretty gift packages with glass bottles, jars or tins embellished with ribbons, personal artwork or anything else that taps into your creative juices,” says Cox. “Your friends and family will be espe-cially happy to receive and use them.”

Kathleen Barnes is the author of numerous natural health books and publisher at Take Charge Books. Connect at [email protected].

Simple Natural Beauty IngredientsHere are a few favorite ingredients for home treatments:

n Honey is perfect for conditioning dry, damaged hair and rinses out easily.

n Sour cream makes a great facial mask for softening and cleansing a dull complexion.

n Green tea is packed with antioxi-dants and tones skin with no need to rinse off.

n Oatmeal can be used instead of soap to cleanse all skin types.

n Pineapple juice soothes tired feet and softens rough patches.

n Baking soda works head to toe as a hair rinse, facial scrub and bath soak.

n Olive oil in a nail soak keeps nails clean, flexible and strong.



Muscle-Soothing Bath Salts

Yields 24 ounces

This is the perfect bath to relax and re-fresh the whole body. Add a few drops of essential oils to the mixture for scent.

1 cup kosher or sea salt 1 cup baking soda 1 cup Epsom salt

Mix together all ingredients and pour into a clean, dry container. Pour one cup of the mixture into a warm tub slowly, allowing the salts to dissolve completely. Soak for at least 20 min-utes, but no more than 40 minutes.

Raw Sugar Body Scrub

Yields 10 ounces

Raw sugar is well-suited for freshening skin. Using a body scrub helps rid skin of surface impurities, enabling it to re-tain more moisture and look healthier. It also boosts circulation, which ener-gizes the whole body.

1 cup raw sugar ½ cup light oil, such as almond or sunflower½ tsp vitamin E oil

Mix together all ingredients and pour into a clean container. Massage a table-spoon or two at a time all over the body to gently exfoliate and moisturize skin.

Body Butter

Yields 4 ounces

This is a rich, buttery cream that makes a wonderful all-over body cream. It contains four well-known skin condi-tioning oils.

¼ cup grated cocoa butter 1 Tbsp coconut oil 2 Tbsp light sesame oil 1 Tbsp almond oil 1 Tbsp grated beeswax

Combine all the ingredients in a heat-

resistant container. In the microwave or on the stovetop using a double boiler, gently heat until the mixture just begins to melt. Remove from heat and stir well until the wax and cocoa butter are melted and all ingredients are mixed together. Pour into a clean container and allow it to cool completely. Spread a small amount of the body butter on the skin.

Basic Shampoo

Yields 8 ounces

If hair is oily, the optional vegetable oil may be omitted, but if hair is dry or damaged, include it. This is a great shampoo for all hair types because it’s gentle on hair and won’t strip away the natural oils.

½ cup water ½ cup mild natural liquid soap (like Dr. Bronner’s or any Castile soap)½ tsp light vegetable oil (optional)

Gently stir all the ingredients together, being careful not to beat the mixture or it will create foam. Pour the shampoo into a clean plastic container. Shampoo as normal, and then rinse well with cool water.

Eau de Cologne

Yields 4 ounces

Eau de Cologne was originally made by steeping flowers in a jar with alcohol and a small amount of oil. The scented oil was poured off and the alcohol was

mixed with water.

¼ cup vodka or witch hazel ¼ cup water 2-3 drops of a favorite essential oil or a mixture of oils (lavender, sandalwood, bergamot, rose, frangipani, ylang-ylang or jasmine)

Mix all ingredients together. Pour into a clean spray bottle or splash bottle. Spray or splash the scented cologne onto skin or hair.

Solid Perfume Yields 1 ounce

Solid perfume and scents have always been popular because they are long-lasting, easy to carry and discreet—just rub them on—no need to waste them by spraying the air.

1 Tbsp grated beeswax1 Tbsp almond oil 8 drops essential oil or mixture of oils (peach, orange, sandalwood, vanilla or lavender)

In a heat-resistant container or small saucepan, gently heat the beeswax and oil until it melts. Stir in the scented oil, pour into a clean, small container and allow the mixture to cool completely. Rub a finger across the solid perfume and apply the scent to pulse points or anywhere else.

Recipes courtesy of Janice Cox, author of Natural Beauty at Home, Natural Beauty for All Seasons, Natural Beauty from the Garden and Eco Beauty.

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What’s on the family pet’s wish list this year? Family mem-bers can have fun creating

interactive toys and games that are easy on the holiday budget. According to a recent American Pet Association survey, three out of four owners buy gifts for their pets dur-ing the holiday season to the collec-tive tune of $5 billion. Dogs and cats receive new sweaters and boots, collars and leashes, toys and treats. Yet, what they really crave is attention. “Too often, pets are left alone for eight hours a day, leading to anxiety, frustration and unwanted behaviors. It’s important that they’re mentally chal-lenged, learn new commands and have fun,” says Dr. Mary Gardner, co-founder of Lap of Love Veterinary Hospice, in Los Angeles. “Cognitive decline and muscle wasting, common in older pets, can both be thwarted with games per-sonalized for age and ability.”

Special Dog TreatsLook for sturdy wooden puzzles that hide a treat behind doors that pull or slide open. Advanced puzzles involve a multi-step solution. Following dog treat cookbooks will keep dedicated bakers in a canine’s good graces throughout

PLAYFUL PET GIFTSAnimals Love Interactive Toys and Games

by Sandra Murphy

naturalpet

the year. Write an activity—a walk, trip to the dog park, game of fetch or a doggie/human dance party—on a few index cards. “Teach the dog to choose by rubbing one card with a sodium-free bouillon cube,” suggests Eileen Proctor, a pet lifestyle expert in Den-ver. “As soon as the dog sniffs the card, reward with praise and the designated gift. Once the game is learned, there is no need to keep scenting the cards.” Turn up a corner of all the cards for easy pickup.

Purrfect for CatsCats may like to play it cool, but bring out a laser pointer and they act like kit-tens again. To mimic hunting instincts, play hide-and-seek with kitty’s food; put holes in a closed box with special bits of dry food inside, then let her paw it out or roll the box. Place a too-large-to-swallow jingle bell inside an empty toilet paper roll and tape the ends shut for a charming-sounding toy. An orphaned sock filled with crinkly cellophane and sewn shut makes an intriguing toy to drag around. Improvise a fishing pole from a colorful dowel rod and heavy twine with a pet- and planet-friendly item tied on the end

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for a pet to chase. Cats love to squeeze themselves into small spaces or relax in larger ones, so pass along gift boxes.

Pretty-Bird Specials In the wild, birds spend most of their time foraging for food. Mimic a wilder-ness search by hiding food beneath an unused, unbleached coffee filter or a large lettuce leaf. Cut food in pieces big enough to hold in a claw to help hone balance. Hide seeds in a made-for-birds piñata, available at pet supply stores. Puzzle boxes range from reach-in-for-food versions to slide-a-door or pull-a-knob difficulty levels.

Fun for FishBetta (Siamese fighting) fish love to rest near the sur-face, so provide a leafy hammock, available where supplies are sold. Finned friends get ex-ercise as they chase a laser pointer’s red dot through the water. A new plant or ping-pong ball floating on the surface provides added entertainment. Moss balls are a good place to hide food and also help keep the water clean. A ceramic log lets fish hide inside.

Climbing CrabsHermit crabs are social animals, both curious and amusing. The gift of a new shell or two during molting season is appreciated. Flat-topped rocks with textured sides, large enough to not tip over, provide a different view. Fibers like those used for macramé, hung from the lid of the tank almost to the floor mimic rope climbing. Upside-down terra cotta flower pots, in different sizes and covered with netting, provide more surfaces and heights to explore. “Time spent together is a gift for both the giver and the recipient,” says Proctor. “It’s more thoughtful than anything you can find in a store. You always get back more than you give.”

Sandra Murphy is a freelance writer in St. Louis, MO. Connect at StLouis [email protected].

Middlesworth and Pine are among thou-

sands adopting a Grati-tude Challenge to help develop their gratitude reflex and cultivate a more positive outlook on life. Gratitude can take many forms, but typically participants pledge to reflect upon and express it daily with the help of email prompts from a sponsoring organization. A gratitude practice can help grow ap-preciation for the strangers that better our lives. It can also deepen our grate-fulness for the significant others we sometimes take for granted. Approaching a milestone birthday, retired businessman Walter Green set out on a year-long journey to visit 44 people that he credited with changing his life to initiate conversations about their influ-ence, which he recounts in the book This is the Moment! While the relationships were already solid, according to Green,

“In many cases, it was the most significant conversa-tion we ever had.” Gratitude is a small act with a big payoff, Green observes. “The person receiving gratitude appreciates knowing they made a difference, but the giver is the greatest recipient. It feels good

to express gratitude, plus you are freed from future regrets that you didn’t ex-press it when you had the chance.” Patricia Brugioni, a Christian Sci-ence nurse from Chicago, has been sharing three things she’s grateful for on social media on a daily basis since taking a five-day online challenge ear-lier this year. “I am a grateful person by nature, but now I am claiming the good that is coming to me and learn-ing to cherish things without feeling like I have to earn them,” she says.

Connect with freelance writer April Thompson at AprilWrites.com.

inspiration

Practice Gratitudeand Change Your Life

by April Thompson

“I have started a gratitude journal that I write in every day. When you run out of the ‘obvious’ blessings, it makes you dig deep and see all the small things. I commit to do my very best to never take anything or anybody, good or bad, for granted.”

~ Lisa Henderson Middlesworth

“A town can be such a blessing. Neighbors always pull together when there’s a tragedy or natural disaster. The boundaries diminish and yards become one... we eat in each other’s kitchens, supervise each other’s children, share vehicles and generally watch out for each other. I believe it is God’s way of reminding us that we’re one family and each of us provides the strength and foundation for the other.”

~ Colleen Epple Pine

“Feeling gratitude and not expressing it is like wrapping

a present and not giving it.”

~ William Arthur Ward

25

sions to follow, $50. Center for Peace, 880 Graves-Delozier Rd., Seymour, TN. Info: Patti MacFee at 865-250-1988.

suNdAY, NovemBer 9Chair Massage – 9am-6pm. 8 CE hours. $150. Charles West, LMT, 318 Erin Dr., #5, Knoxville. Info: MassageWorksTN.com or 865-694-3144.

Jazz pianist Joseph Akins – 10:45am. Akins will begin performing before the 10:55am Unity Trans-formation Sunday service. Arrive early to purchase coffee and bagels. Open Chord, 8502 Kingston Pk., Knoxville. Info: 865-809-5207 or Unity [email protected].

moNdAY, NovemBer 10TN Massage Law and Practice Management: Documentation – 6-10pm. 2 CE hours each. $40 for one if paid by 10/27/14 or $50 thereafter. $70 for both if paid by 10/27/14 or $90 thereafter. Charles West, LMT, 318 Erin Dr. #5, Knoxville. Info: MassageWorksTN.com or 865-694-3144.

Holistic dentistry presentation – 7pm. CHEO hosts Dr. Gary McCown discussing the link between oral health and systemic disease. 6:30pm meet & greet. Free for members, first-time guests; $5 donation for returning guests. Physician’s Plaza at Parkwest Medical Center, 9330 Parkwest Blvd., Knoxville. Info: CHEOKnox.org.

tuesdAY, NovemBer 11 Write to Grow – 6:45-9pm. Writing workshop for women interested in developing a deeper sense of self through writing. Second Tuesday evenings at The Write Place, 2611 E. Broadway, Maryville, TN. Info: judybingham.net or 865-660-4799.

tHursdAY, NovemBer 13Astrology Class – 6:45-8:45pm. See website for exact dates and class topics. The Oasis Institute, 4928 Homberg Dr., Knoxville. Info: RadiantLight Astrology.com or 865-719-2049.

fridAY, NovemBer 14Female Brain and Hormones – Noon-5pm. Ex-plore mind-body connections, healing techniques, self-care through women’s life phases; recognize yours and your clients’. Instructor Linda McCrea. 5 CEs (NCBTMB). $90. Massageworks, Knoxville. Register and info: OneBodyTouchworks.com or 704-968-2145.

sAturdAY, NovemBer 15Get to the Point – Nov. 15-16, 9am-6pm. Learn system of identifying and stimulating reflex points to facilitate organ balances and lymphatic drainage. Instructor Linda McCrea.16 CEs (NCBTMB). $300. Massageworks, Knoxville. Register and info: One-BodyTouchworks.com or 704-968-2145.

sAturdAY, NovemBer 1Touch for Health 4 – Nov. 1-2, 9am-6pm. 16 CE hours. $300. Charles West, LMT, 318 Erin Dr., #5, Knoxville. Info: MassageWorksTN.com or 865-694-3144.

Sweat Lodge – 10:30am. Experience a deeper spiri-tual awareness through this ancient form of prayer and purification. Donation. Center for Peace, 880 Graves-Delozier Rd., Seymour, TN. Info: Center ForPeace.us or 865-428-3070.

Holiday Shopping at Center for Peace – Noon-6pm. Great prices on Native American items, jewel-ry, stones, rocks, crystals, books, pottery, etc. Center for Peace, 880 Graves-Delozier Rd., Seymour, TN. Info: CenterForPeace.us or 865-428-3070.

tuesdAY, NovemBer 4Drumming, Meditation & Channeling – 7:30-9pm. Donation. Center for Peace, 880 Graves-Delozier Rd., Seymour, TN. Info: CenterForPeace.us or 865-428-3070.

wedNesdAY, NovemBer 5Write to Grow – 9-11:30am. Writing workshop for women interested in developing a deeper sense of self through writing. First, third and fifth Wednesdays at The Write Place, 2611 E. Broadway, Maryville, TN. Info: judybingham.net or 865-660-4799.

Write Now – 12:30-3:00 pm. Creative writing workshop following the Amherst Writers & Art-ists (AWA) Method. Learn about the craft. Gain perspective on your writing and confidence in your voice. First, third and fifth Wednesdays at The Write Place, 2611 E. Broadway, Maryville, TN. Info: judybingham.net or 865-660-4799.

fridAY, NovemBer 7 Write Now – 9-11:30 p.m. Creative writing workshop following the Amherst Writers & Artists (AWA) Method. Learn about the craft. Gain perspec-tive on your writing and confidence in your voice. First and third Fridays at The Write Place, 2611 E. Broadway, Maryville, TN. Info: judybingham.net or 865-660-4799.

Fire Ceremony – 6:45-7:45pm. Ceremonial fire is perfect for insight, releasing and transmuting what no longer serves you. Center for Peace, 880 Graves-Delozier Rd., Seymour, TN. Info: CenterForPeace.us or Katy Koontz at 865-693-9845.

sAturdAY, NovemBer 8Acupressure for Stress – 9am-6pm. 8 CE hours. $150. Charles West, LMT, 318 Erin Dr., #5, Knoxville. Info: MassageWorksTN.com or 865-694-3144.

David Arms presentation – 10-11:30am. Spiritual-ity and what it means to you. $25 fee. Healing ses-

NOTE: All Calendar events must be received by November 10 (for the December issue) and adhere to our guidelines. Email [email protected] for guidelines and to submit entries.

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AMERICA

Natural AwakeningsCelebrates 20 Yearsof Conscious Living

Read What People Are Saying About

Natural AwakeningsNatural Awakenings provides helpful information on natural health and en-vironmental issues with a consistently positive perspective and tone, which is not always easy considering how serious and intimidating some of these topics are. It’s a rarity.

~ Sayer Ji, founder, GreenMedInfo.com

Publications like Natural Awakenings reach many people and I’m so glad to be able to share a voice beyond the propaganda.

~ Melinda Hemmelgarn, Food Sleuth

I have changed so much over the last year finally realizing that life is so much bigger than me. I love this Earth and all the wonders that are a part of it, and your magazine contributes to my appreciation.

~ Theresa Sutton, Connecticut

It is unusual to see your level of writing and consciousness in a free publica-tion. Thanks for a great work.

~ Kaih Khriste’ King, Arizona

Natural Awakenings magazine is the only advertising I use for my practice other than word of mouth referrals and it has brought us new patients consis-tently especially now that we advertise monthly. The quality of the leads is great and we really enjoy helping the holistic-minded patient. The publisher is great to work with and truly wants to see the business succeed. We plan on always advertising with Natural Awak-enings and expanding our presence in the magazine.

~ Cate Vieregger, DDS, Colorado



suNdAY, NovemBer 16Musicians Janice Anderson and Brenda Kemp – 10:55am. Unity Transformation will feature music by Anderson and Kemp with Sunday lesson by Kemp. Arrive early to purchase coffee and bagels. Open Chord, 8502 Kingston Pk., Knoxville. Info: 865-809-5207 or [email protected].

wedNesdAY, NovemBer 19Write to Grow – 9-11:30am. Writing workshop for women interested in developing a deeper sense of self through writing. First, third and fifth Wednesdays at The Write Place, 2611 E. Broadway, Maryville, TN. Info: judybingham.net or 865-660-4799.

Write Now – 12:30-3:00 pm. Creative writing workshop following the Amherst Writers & Art-ists (AWA) Method. Learn about the craft. Gain perspective on your writing and confidence in your voice. First, third and fifth Wednesdays at The Write Place, 2611 E. Broadway, Maryville, TN. Info: judy bingham.net or 865-660-4799.

“Simple Self-Care: Self-Care Isn’t Selfish” – 7pm. Teresa Lamb McKee, yoga, meditation and breath work instructor, is featured speaker at CHEO pro-gram. 6:30pm meet and greet. Free for members, first-time guests; $5 donation for returning guests. Rarity Bay Community Center, 150 Rarity Bay Parkway in Vonore, TN. Info: CHEOKnox.org.

fridAY, NovemBer 21Write Now – 9-11:30 p.m. Creative writing workshop following the Amherst Writers & Artists (AWA) Method. Learn about the craft. Gain perspec-tive on your writing and confidence in your voice. First and third Fridays at The Write Place, 2611 E. Broadway, Maryville, TN. Info: judybingham.net or 865-660-4799.

sAturdAY, NovemBer 22Ear, Hand and Foot Acupressure – Nov. 22-23, 9am-6pm. 16 CE hours each. $250 if paid by 11/10/14 or $300 thereafter. Charles West, LMT, 318 Erin Dr. #5, Knoxville. Info: MassageWorksTN.com or 865-694-3144.

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27

orquestions.MomsCafé-stylesupportiveplace tobringyourbabytosocializewithothermothers.Bo-hemianBaby,6907KingstonPk.Unit4,Knoxville.Info:865-588-1105Free 6-week session of beginning tai chi classes–6-7:15pm.Deliversphysical/mentalbenefitsinasfewmovesaspossible.TaughtbycertifiedinstructorsfromClear’sTaiChi.Clear’sSilat&StreetKungFu,113E.Broadway,Maryville,TN.Info:RichardClearorBenSterling,865-379-9997orMaryvilleTaiChi.com.Drumming, meditation & Channeling –7:30-9pm.Donation.Center forPeace, 880Graves-DelozierRd.,Seymour,TN.Info:CenterForPeace.usor865-428-3070.

wednesdayWrite to grow–9-11:30am.First, thirdandfifthWednesdays.Writingworkshopforwomeninterestedindevelopingadeepersenseofselfthroughwriting.TheWritePlace,2611E.Broadway,Maryville,TN.Info:865-660-4799orJudyBingham.net.Belly Dancing at Bohemian Baby –9:30am.JoinDeLaceyAultforhernewclassofferingsatBohemianBabyWednesdaymorningsat9:30orThursdayeve-ningsat6.One-monthseries$45orsingledrop-infor$15throughoutJanuary.6907KingstonPk.,Unit4,Knoxville.Registration:865-588-1105.Write Now – 12:30-3pm. First, third and fifthWednesdays.Creativewritingworkshop followingtheAmherstWriters&Artists(AWA)Method.Learnaboutthecraft.Gainperspectiveonyourwritingandconfidenceinyourvoice.TheWritePlace,2611E.Broadway,Maryville,TN. Info: 865-660-4799orJudyBingham.net.Energy Therapy & EFT Practitioners’ master-mind (Live Call) –4-5:15pm.FirstandthirdWednes-days.Joinotherhealth&wellnessPractitionersasDr.AnneMerkel leadspowerfulMastermind sessionsusingenergytherapytoenhanceyourlife&practice.Monthlyseriesoftwolivecalls,Mastermind,notes& recordings, email support: $76.Register: is.gd/PractitionerMastermind.Info:1-877-262-2276.

thursdayBurn, Baby Burn! –10:30am.KimDayTrainingisinstoreinourspaciousclassroomtooffermommyandbabyfitness.Bringyour littleone tohelpyouworkaway thosewinterblahs.$10.Drop-inswel-come.BohemianBaby,6907KingstonPk.,Unit4,Knoxville.Info:865-588-1105.8 move Tai Chi –11am-noonor6-7:15pm.Deliversphysical/mentalbenefitsinasfewmovesaspossible.TaughtbycertifiedinstructorsfromClear’sTaiChi.Clear’sSilat&StreetKungFu,113E.Broadway,Maryville,TN. $69 for sixweeks. Info:RichardClearorRolandJackson,865-379-9997orMaryvilleTaiChi.com.mat Pilates with Susie Kaplar –5:30-6:30pm.Firstclassfree,then$8persession(halfpriceifyoubring

sundayUnity Transformation–10:55a.m.atOpenChord,8502KingstonPike,withRev.LoraBethGilbreath.Joinus eachSunday formusic,meditation,Unityteachingsanduplifting,positivefellowship.Arriveearly to purchase coffee and bagels. Info:UnityTransformation.org.Eckankar Center Sunday events – 11am.FirstSundayofmonth:worshipservice.SecondSunday:spiritualtruthsforpersonalgrowthdiscussion.ThirdSunday:bookdiscussion, Journey of SoulbyHaroldKlemp.FourthSunday:HUSing.EckankarCenterofKnoxville,301GallaherViewRd.,Ste.226,Knox-ville.Info:865-622-7685orEck-Tenn.org.

mondayWomen’s Sacred Circle–6:30-8pm.Everysecondand fourthMonday.Gather around the circle aswomen share,growand support eachother.Lightrefreshmentsavailable.$5perclass.CrystalPeaceCenter,205CourtSt.,Maryville,TN.Info:[email protected] yoga Flow –7-8pm.Everyfirst and thirdMonday.Stretchandstrengthen;perfectforbegin-nersaswellasmoreexperiencedyogapractitioners.InstructorJillHawnoffersmodificationstosuitalllevels ofexperience. $10per class.Crystal PeaceCenter,205CourtSt.,Maryville,TN.Info:[email protected].

tuesday8 move Tai Chi –11am-noonor6-7:15pm.Deliversphysical/mentalbenefitsinasfewmovesaspossible.TaughtbycertifiedinstructorsfromClear’sTaiChi.Clear’sSilat&StreetKungFu,113E.Broadway,Maryville,TN. $69 for sixweeks. Info:RichardClearorRolandJackson,865-379-9997orMaryvilleTaiChi.com.mat Pilates with Susie Kaplar –5:30-6:30pm.Firstclassfree,then$10persession(halfpriceifyoubringafriend).Drop-inswelcome.ArnsteinJewishCom-munityCenter,6800DeaneHillDr.,Knoxville.Info:SusieKaplar,661-803-1526.Breastfeeding Support Circle –6pm.Lactationconsultantwilldiscussanybreastfeedingproblems

ongoingevents afriend).Drop-inswelcome.ArnsteinJewishCom-munityCenter,6800DeaneHillDr.,Knoxville.Info:[email protected] 6-week session of beginning tai chi classes–6-7:15pm.Deliversphysical/mentalbenefitsinasfewmovesaspossible.TaughtbycertifiedinstructorsfromClear’sTaiChi.Clear’sSilat&StreetKungFu,113E.Broadway,Maryville,TN.Info:RichardClearorBenSterling,865-379-9997orMaryvilleTaiChi.com.

saturdayIntuitive Readings with Theresa Richardson –Exploreyouroptionsandopportunities forgrowthand enlightenment.Readings addresswork, rela-tionships,lifepurpose,howtoalignwithyourmostpositivefuture.Questionswelcome.Callforappoint-ment.Readingsinpersonorbyphone.428E.ScottAve.,Knoxville. Info: 865-705-2525 orTheresaRichardson.com.

weeklyIntuitive Counseling Sessions with Pamela Nine–Receive relationship, life-lesson,careerand life-purposeguidanceandfurtheryourpersonal,profes-sional and spiritual growth through professionalintuitivecounseling.ByappointmentatNineWellnessCentre,3113GoseCoveLn.,Knoxville.Infoandap-pointments:865-531-9086,[email protected],PamelaNine.com.

monthlyWrite to grow –6:45-9pm.EverysecondTuesday.Writingworkshopforwomeninterestedindevelop-ingadeepersenseofselfthroughwriting.TheWritePlace,2611E.Broadway,Maryville,TN.Info:865-660-4799orJudyBingham.net.Astrology Class –6:45-8:45pm.EverysecondThurs-day.Seewebsiteforexactdatesandclasstopics.TheOasisInstitute,4928HombergDr.,Knoxville.Info:RadiantLightAstrology.comor865-719-2049.Spiritual Apprenticeship Program –Advanceyourpersonal, professional and spiritual path; promotehealing; develop inner awareness, intuitive andmediumship abilities through aone-on-one learn-ingexperience.Availablefor3-and6-monthterms.Limited-timediscount.PamelaNine,NineWellnessCentre.Info:865-531-9086,[email protected],PamelaNine.com.monthly meeting of Holistic moms Network, Knoxville–11am.Followthenaturalpath topar-enting.Groupmeets the secondTuesdayof eachmonth at BohemianBaby, 6907Kingston Pk.,Unit4,Knoxville. Info:[email protected] Coaching & Energy Therapy Sup-port Call –4-5:15pm.SecondWednesdays.Dr.AnneMerkelsharesinformationandsolutionsforpeopleexperiencingautoimmunedisorders,tonaturallyad-dresstheirconditionandsupporthealing.Free.Notesandpastmonthrecordingsprovidedwhenyouregisteratis.gd/autoimmunegroup.Info:1-877-262-2276.



BirtH ceNterLISA ROSS BIRTH & WOMEN’S CENTER 1925 Ailor Ave. • Knoxville, TN 865-524-4422LisaRossCenter.org

Certified nurse-midwives in an a t i o n a l l y a c c r e d i t e dfreestanding birth center.Gynecology care, full-scopematernity andpostpartumcarewithbirthcenter,waterbirthandhospital delivery options.Complimentaryservicesincludebreastfeeding support/lactationconsultations,well-baby careandpeersupport.

BodYworkMASSAGEWORKS Charles West, LMT, TFH, MAT318 Erin Dr. #5 • Knoxville, TN 37919865-694-3144MassageWorksTN.com

Move better, feel better, livebetter.Bodyworkforpainandstress relief since 1994.Acupressure , Touch forHealth®kinesiology,structurala l ignment , s t ress rel ief ,relaxation, chair massage,cupping,Tai chi.Classes forLMTs,everyone.

coNscious liviNgHEMP MONKEYSAmanda Keller & Amber Keirn4928 Homberg Dr. Ste. A1Knoxville, TN [email protected]

HempMonkeysisaneclecticand unique shop tha tspecializes in hemp andbambooclothing,hempoilsoaps, lotions, handmadejewelry, Himalayan saltlamps, and IndonesianandBalinesedécorandjewelry. See ad, page 11.

crANiosAcrAl tHerAPY (cst)

GENTLE TOUCH THERAPEUTIC MASSAGEMarty Austin, MS, LMT, CST, NMT, CDP218 South Peters Rd. • Knoxville, TN 37923865-691-1565GentleTouch815@aol.comGentleTouchTherapeutic.com

MartyAustin is certified incraniosacral/somato-emotionalre lease , neuromuscular,lymphat ic dra inage andRussianmedicalmassage.Herclientsrangefromnewbornstoseniors. See ad, page 3.

emotioN codeLEA’S NATURAL HEALTH SOLUTIONS, LLCLinda Lea, Natural Health Professional, RCR, CCA, HTSM 620 N. Campbell Station Rd. #23Farragut, TN 37934865-966-1509LeasNHS.com

Lea’sNaturalHealthSolutions offerse m o t i o n a lempowerment andspiritual maturity

processesincludingTheEmotionCode,designedtoeliminate hidden emotional baggage and self-sabotagingbeliefsandbehaviorsthatpreventyoufromgivingandreceivinglovefreely. See ad, page 7.

eNergY HeAliNgROCK AND PINE HEALINGRev. Carol Bodeau, PhDMaryville, TN865-233-7402RockAndPineHealing.com

Restoring wholeness andrenewing harmony for body,heart,mind,spirit.Rev.CarolBodeau is an experiencedinterfaithminister and healeroffering spiritual guidance,intuitivecounseling,Reikiandcrystal healing, wildernessquestsandritesofpassage.See ad, page 7.

Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in this directory each month, email [email protected] or call 423-517-0128.

communityresourceguide

eNergY tHerAPYANNE MERKEL, PhDEnergy Psychology/Naturopathy706-374-6460877-262-2276ArielaGroup.comMyEFTCoach.com

Specializing in addressingautoimmune disorders andcertifying health&wellnesspractitioners to adopt energytherapymodalities,Dr.AnneMerkelassistsyoubyphone,in person, and via numerousonline self-study packages,leading you to conscious

transformation,wellness,releaseoftrauma.

Develop an attitude of gratitude, and give thanks for everything that happens to you,

knowing that every step forward is a step toward

achieving something bigger and better than your current situation.

~Brian Tracy

29

feNg sHuiFENG SHUI DESIGNDr. Nancy C. Canestaro6920 Lark Ln. • Knoxville, TN 37919865-789-5856FengShuifyi.com

Nancyhelps youfindhealth,harmony,prosperityforhome/office.With 2+ decades ofexperience,shewillstudyyourpropertyandproduceareportwith recommendations forenhancements, remedies.Contact her about lecturingforyourgroup.

greeN drY cleANers CROWN CLEANERS9409 Northshore Dr. • Knoxville, TN 37922865-539-60406300 Kingston Pk. • Knoxville, TN 37919865-584-7464CrownCleaners.com

More than 40 years asKnoxville’spremierdrycleaners. Traditionalcustomer servicemeetss t a t e - o f - t h e - a r ttechnology.Eco-friendlydrycleaningequipment

and solutions produce superior results.Registeronline for free pickup/delivery of dry cleaning,laundry,alterations. See ad, page 9.

HeAltH foods & NutritioN

EVERYTHING MUSHROOMS1004 Sevier Ave. • Knoxville, TN 37920865-329-7566Info@EverythingMushrooms.comEverythingMushrooms.com

Completemushroomsupply, g i f t s andr e s o u r c e c e n t e r.Gourmetmushroomfoods,mushroomlogs,

booksandmuchmore.Forworkshops,checkwebsiteorcallforcurrentschedule. See ad, page 21.

Holistic HeAltH cAreCHEO OF GREATER KNOXVILLE AREAComplementary Health Education OrganizationPO Box 22511 • Knoxville, TN 37933423-884-6031CheoKnox.org

Discoveryouroptionsforhealthusing holistic and integrativeapproachestowellness.Healthfairs,freedirectoryofservices,and monthly educationalprograms 7 p.m. every firstMonday(Knoxville)andfourthWednesday(Loudon/Monroe).DetailsatCheoKnox.org.

CRYSTAL PEACE CENTER205 Court St. Maryville, TN [email protected]

TheCrystal Peace Center(CPC) offers a variety ofalternativehealing services,c lasses , pa thways forprogression, and tools ofempowermenttosupportyourspiritualandpersonalgrowth.ContacttheCPCtoschedule

awellnessassessment/treatment.See ad, page 12.

GYPSY HANDS HEALING ARTS Sara Xochitl Griscom 707 N. Central St.Knoxville, TN [email protected]

Practicinghealingtraditionsfrom around the world:Maori healing, intuitiveconsul ta t ions , medicalintuition,holisticnutritionala nd h e a l t h c o a ch i ng ,craniosacral, Reiki/Reikii n s t r u c t i o n , p a s t - l i f e

regression, birthing support, licensedmassagetherapy,multiculturalevents,movienight.Books,card decks, incense/smudge sticks,music, craft-works.See ad, page 14.

iNtuitive couNseliNgNINE WELLNESS CENTREPamela Nine, PhD3113 Gose Cove Ln. • Knoxville, TN [email protected]

PamelaNine,PhD,ownerofNineWellnessCentre, is aninternationally recognizedp r o f e s s i o n a l i n t u i t i v ecounselor and educatorwith25+ years ’ exper ience .Services include spiritualapprenticeship program,educational courses, life and

business coaching, and personal and telephoneintuitivecounselingbyappointment.

READINGS AND REIKITheresa Richardson428 East Scott Ave, Suite 104Knoxville, TN, [email protected]

Theresa is an intuitive healer/teacherwhose services includereadings,Reiki sessions and avarietyofclasses.Herintentionistofacilitatetransformationandalignmentwiththesoul’swisdom.In-person,phoneorlong-distancehealingsessionsavailable.

retreAt ceNtersWELL BEING CONFERENCE CENTERDon Oakley & Patty Bottari Oakley, DirectorsTazewell, TN 37879423-626-9000WellBeingCC.org

HournorthofKnoxville,160acressurroundedby2½milesofPowellRiver.Perfect forquietgetaway,vacation,groupevent,retreat,workshop.Ourmission ispromotingmind/bodywellness,harmonywithnature.We are a 501(c)3nonprofit.See ad, page 13.

sAloNs & sPAsTHE TOTAL WORKS SALON & SPARebecca Cowan, Salon Manager120 S. Peters Rd. Ste. 18Knoxville, TN [email protected]

TheTotalWorkscarriesa l l - n a t u r a l l i n e sincludingAveda,All-Nutrient (gluten-free),M o r o c c a n o i l a n dOsmos i s . L icensed

professionalsprovidebeautiful,relaxingservicestomakeclientsfeelstress-freeandvalued.Callaboutsaving $40 using the “Pick 2Combo.”See ad, page 15.

souNd HeAliNg CELESTIAL HARMONICSMebbie [email protected]

Acutonicsisahealingmodalitythat uses tuning forks onacupuncturepointstofacilitateahealingresponseinthebody.Clientsreportastrongreleaseoftensionandstressfromthebody after each session.See ad, page 3.

sPirituAl ceNters THE CENTER FOR PEACE880 Graves-Delozier Rd.Seymour, TN 37865865-428-3070CenterForPeace.us

Aholisticspiritualcenter applyingancientwisdomtraditions suchas ceremony,

dance,shamanicpractice,sweatlodges,meditation,chantingandprayerinthemodernworld. See ad, page 17.



Company Page Company Page

Bodeau, Carol ............................................................................ 7Celestial Harmonics................................................................. 3Center for Peace/The ............................................................ 17Crown Cleaners ........................................................................ 9Crystal Peace Center ............................................................. 12Eddie’s Health Shoppe ..........................................................23Erin’s Meadow Herb Farm ....................................................24Everything Mushrooms..........................................................21Gentle Touch Therapeutic ...................................................... 3Gypsy Hands Healing Arts Center.......................................14

Hemp Monkeys ......................................................................... 11Knoxville Trauma Connection & Family Therapy Sevices .........................................................15Lea’s Natural Health Solutions ............................................. 7Natural Awakenings Webstore .......................................3 & 8The Total Works Salon and Body Salon .............................15Unity Transformation .............................................................18Well Being Conference Center ............................................. 13Write Place/The ....................................................................... 17Xlear ............................................................................................ 2

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OASIS INSTITUTE: A CENTER FOR ATTITUDINAL HEALINGStephen Anthony, Executive Director4928 Homberg Dr. Ste. A-4Knoxville, TN 37919-5100865-588-7707OasisInstitute@OasisInstitute.orgOasisInstitute.org

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