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March 2015 | Scranton/Wilkes-Barre, PA Edition | NaturalAwakeningsMag.com

SPECIAL ISSUE

The New Healthy CuisineThe Earth Diet Liana Werner-Gray on Simple Eating

Passionate CookingChef and Author Gabriele Corcos Keeps It Simple

Mind Gardening It Pays to Watch What Is Planted

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5 newsbriefs

10 healthbriefs

12 ecotip

13 globalbriefs

15 inspiration

16 wisewords

22 consciouseating

24 healingways

28 healthykids

30 fitbody

32 greenliving

34 calendar

36 resourceguide

39 classifieds

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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

15 MIND GARDENING It Pays to Watch What Is Planted by Dennis Merritt Jones

16 THE EARTH DIET Liana Werner-Gray on Simple Eating by Lane Vail

18 SAFE & SUSTAINABLE SEAFOOD Navigate Today’s Best Choices Using Updated Guides by Judith Fertig

20 A PASSION FOR FRESH, SIMPLE COOKING Tuscan Chef and Author Gabriele Corcos’ Brooklyn Life by Gayle Wilson

22 THE NEW HEALTHY CUISINE Good-to-Go Eats by Judith Fertig

24 LOVE YOUR GREENS! New Ways to Prepare these Nutritional Powerhouses by Nava Atlas

28 A TEEN’S GUIDE TO THE CULTURAL GALAXY Foreign Locales Spark Deep Experiences by April Thompson

30 POPULAR FITNESS MYTHS Seven Common Maxims that Can Cause Harm by Leslie Perry Duffy

32 A PRACTICAL GUIDE TO COMPOSTING Pick the Best Option for You by Tracy Fernandez Rysavy

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PublisherReid Boyer

Local EditorBeth Davis

Local WritersBeth Davis - Linda Sechrist

National EditorS. Alison Chabonais

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letterfrompublisherFood for the body is not enough. There must be food for the soul. ~Dorothy Day

One of my good friends from my days living in Texas had this funny habit of saying, “I ate too much,” every time he finished his Mexican food lunch. The family recipes,

prepared with fresh ingredients and the devotion of the cooks, would typically result in amazing flavor and overindulgence. I do take a more enlightened approach to eating these days, although Mexican food is still a favorite. In the past 10 years, I have become more aware of healthy choices and the functional benefits of certain types of foods. I recently found two new ways to enjoy kale. A fresh kale salad with walnuts, carrots and blueberries that can be found at most grocery stores has moved up to a be primary staple in my diet. I also purchased a food dehydrator and learned to dehydrate kale with cashews and olive oil that makes a very tasty and healthy snack. I will try a few of the kale recipes on page 25 so I continue to have variety with my new kale regimen. Our March issue focuses on food, one of the pure joys of life. Basic to good health, good food and conscious eating start with each of us individually. We need to educate ourselves about food more than ever in this world of excessive convenience, misleading nutritional messages and food mega-companies that dominate the supply chain. The best action for our families’ health is to invest in food and nutritional education, and above all, know the source of our food. Buying from trusted sources and producers will keep us from eating questionable calories that are not in the best interest of our bodies and by extension, our souls. Make no mistake, there are interests that want to keep us in the dark (see page 8). We need to be collectively vigilant and demand above all, proper label-ing of genetically modified foods (GMO) and require more information and trans-parency about fertilizers, pesticides, herbicides and mechanized animal produc-tion. We have a right to good food and we need to act to protect that right.


Education for the Fracking Resistance Movement

The Energy Justice Shale

Initiative will host students, environ-mental and social justice organiza-tions and local community mem-bers in Susque-hanna County for the Energy Justice Shale Convergence, from March 13 to 16, to build relationships across the movement to stop shale gas extraction and its proliferating infrastructure. The initiative’s goals are teaching attendees to under-stand the life cycle of shale gas from cradle to grave, see shale gas extraction and infrastructure firsthand and hear from impacted residents in the shale fields. Participants will also learn about the long history of resistance in Northeast Pennsylvania, gain valuable organizing skills, connect with local campaigns and projects and build the local and re-gional movement against shale gas extraction.

Lodging is available. For more information call 570-281-2215. To register, visit EnergyJusticeSummer.org/about-the-convergence.

Learn All about Ayurveda at Mother Nature’s Market

Ayurveda 101: The Elements Alive in You, with Maria Fendrick, will

be given from 1 to 2:30 p.m., March 21, at Mother's Nature: A Natural Market, in Mountaintop. Ayurveda, the sister science of yoga, is knowl-edge for living a long, healthy life. Ayurveda training can be used for personal health knowledge or as an extension and a deepening of one’s yoga practice. Participants will learn identify the elements of Ayurveda and the roles within our bodies and to see the effects our environment, diet and lifestyle have on our health. They will discover their unique dosha, or constitution, the way in which the elements are organized in them, and how it inter-acts with different times of day, seasons of the year and times of life. There will be tips for improving digestion, reducing stress and supporting sound sleep.

Cost is $18 in advance or $20 at the door. Location:, 683 S. Mountain Blvd., Mountain Top, PA. To register, call 201-259-2196. See ad below.

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newbriefsTurn to a Coach for Improving Health

Carol Brozzetti, owner of Balance

Inner Peace and Yoga Studio, in Clarks Sum-mit, offers a personal-ized health coaching program that will radi-cally improve health and happiness by exploring individual concerns specific to each member’s body to discover the tools needed for a lifetime of balance. “I work with busy professional women, to empower, cultivate and support their journey to take back their health and wellness,” states Brozzetti, who trained in more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods at the Institute for Integrative Nutrition. “If you ever received advice or lifestyle change recommendations that you found to be unsustainable, I will help you create a completely personalized roadmap to health that suits your unique body, lifestyle, preferences, and goals. Clients of this program will set and accomplish goals in a way that is em-powering and exciting. Elements of the program include working to achieve and maintain their ideal weight, reduce cravings, increase energy levels, learn about new foods, improve personal re-lationships and discover the confidence to create a new life. The program includes two, 50-min-ute sessions per month, email support between sessions, recipes that are healthy and simple to prepare, coach-ing and support to help make dietary and lifestyle changes, simple, infor-mative handouts to increase nutrition knowledge and access to the monthly newsletter with the latest health tips and recipes.

To schedule a free initial consultation, call 570-585-LOVE (5683). See ad, page 4.

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Essential Oils Education for Home and Pets

Terra McAulliffe will conduct two fun and informative essential oils seminars in March. A Healthy Home with Young Living

workshop at 6:30 p.m., March 19, at ProActive Family Chiroprac-tic, in Clarks Summit, helps participants get spring cleaning off to a healthy start. This interactive workshop offers tips, tricks and some incredible products that can help reduce toxins in the home and support health and well-being while doing so. McAulliffe along with other Young Living Distributors, will be available to talk oils from 10 a.m. to 4 p.m., March 28, with an introductory talk, Essential Oils for Your Pets, at 2 p.m. by noted authority Amy Young Lapp. Attendees can discover why essential oils are a necessary part of our natural health toolbox to support our pets’ health and well-being.

Both events are free. Locations: ProActive Family Chiropractic—1146 Northern Blvd. 570-586-7762; ProactiveChiro.net; Stately Pet Supply—515 S. State St., 570-585-7387 StatelyPetSupply.com. See ad, page 36.

Comprehensive New Programs at the Naturopathic Wellness Center

The Naturopathic Wellness Center, in Kingston, is offering the Ultra Lite weight-loss program and the Diabetes Prevention and

Pre-Diabetes Reversal Program for clients looking for natural solution to disease. The Ultra Lite Program, in addition to helping people lose and maintain weight, also evaluates the reasons why weight loss and maintenance may be more difficult for individuals, so recommenda-tions can be tailored to their needs. Fatty liver disease, diabetes, metabolic syndrome and cardiovascular disease are all preventable. The Diabetes Prevention and Pre-Diabetes Reversal program reveals risk factors to know if an individual is at risk or on their way to developing these conditions. At Naturopathic Wellness Center, many medical conditions are treated more effectively with foods and nutritional supplements than they can by other means, with fewer complica-tions and side effects. Examination of the diet for sensitivities, allergies, and/or deficiencies is the basis for restoring health. Clinical nutrition is the use of both dietary therapy and the careful recommendation of researched vitamins, minerals and other nutriceuticals.

Location: 250 Peirce St., Kingston. For more information, call 570-287-9955 or visit hdelucand.com. See ad, page 26.

Educating for a Sustainable Future

The Lackawa-nna College

Environmental Education Cen-ter’s (LCEEC) new LEED Gold-cer-tified facility was designed to be an educational experience, to reduce the buildings foot-print on our planet and to be a commu-nity leader in sustainability. It has allowed LCEEC to create a new generation of curriculum that teaches by example and focuses on sustainable choices. Registration is now open for a wide variety of public programs including nature walks, environmental lectures, professional development workshops and an early explorers series for children ages 3 to 6. Schools and other groups can sched-ule a field trip to the center. Themes are nature and sustainability based. Programs are available for Pre-K to 12th grades and combine exploratory walks on 211-acres with hands-on activities. Week-long nature day camps are educational and tons of fun. Campers in-vestigate habitats, hike, garden, geocache and participate in experiential activities centered on discovery and teamwork. Sign-up is available now for children ages 5 through 13.

Location: 93 MacKenzie Rd. Covington TWP. For more information, call 570-842-1506, or visit Lackawanna.edu/ environmentaleducation and Facebook.

Terra McAulliffe

Heather DeLuca


Opportunities To Thrive

A Bach Remedies Class with holistic health care practitioner Georgia Bone

will take place from 6:30 to 8 p.m., March 10, at Thrive Wellness Center, in Kingston ($25). Students will learn about homeo-pathic flower essences and how and why homeopathy can be a very effective form of medicine. Our bodies respond physically to emotions such as grief, fear, anxiety and anger through hor-monal responses which then affect the rest of our body. Then, an all-day open house and discounted session ($5) of pulsed electromagnetic therapy will be held on March 19. This is a completely non-invasive and gentle therapy in which a magnetic field is pulsed through the body. It improves oxygen to the cells, increases protein synthesis and decreases inflamma-tion. Many people have experienced relief from chronic pain, neuropathy, nerve pain, back and joint issues, range of motion problems, poor circulation, fibromyalgia, arthritis, excess stress and anxiety and more using pulsed electromagnetic therapy.

Location: Thrive Wellness Center, 647 Wyoming Ave., Kingston. Please register at 570-283-0111. ThriveWellnessKingston.com. See ad, page 21.

New GMO Labeling Bill Needs Citizen Feedback on Capitol Hill

Congressman Mike Pompeo (R), of Kansas, has introduced bill HR 4432,

the Safe and Accurate Food Labeling Act of 2014 (Tinyurl.com/LabelGMOBill), which would ban states from passing genetically engineered food labeling laws and undo those al-ready passed, making voluntary labeling the law of the land. The bill also allows companies to label products containing GMOs as “natural”. Healthy food advocates have dubbed it the “Denying Americans the Right to Know (DARK) Act.” The bill bans any mention of organic natural foods as being safer or better than their GMO counterparts and sets a strong burden of proof on organic small farms that wish to grow and market their products as GMO-free. If we don’t want to be kept in the dark about what we’re eating, Congress needs to protect our right to know if food contains genetically modified organisms (GMO). While grassroots efforts to require labeling of GMO are gaining momentum, Big Agriculture and biotech companies like Monsanto are trying to block our right to know what’s in our food. The issue is critical and time-sensitive, so action needs to be taken now to contact Congress.

Calli the Capitol Switchboard at 202-224-3121 or visit House.gov. Sign petitions at Tinyurl.com/SignStopDarkAct.

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healthbriefs

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BUGS LINKED TO FACTORY FARM ANTIBIOTICSThe bacte-

ria E. coli now causes 75 to 95 percent of all urinary tract infections, and research from Iowa State University has confirmed that such occurrences are linked to factory farms that use antibiotics. The findings support a study previously completed by scientists from the Johns Hopkins University School of Medicine and George Washington University that shows a strain of antibiotic-resistant E. coli called ExPEC, an extra-intestinal pathogen, was genetically traceable to factory-farmed animals receiving certain antibiotics. The National Antimicrobial Resis-tance Monitoring System reports that 75 percent of chicken and turkey, 59 percent of ground beef and 40 percent of pork meats tested were contaminated with E. coli, and that the strains were predominantly multi-drug resistant.

Ginkgo Biloba Calms ADHD, Boosts Memory

Researchers from Germany’s Univer-sity of Tübingen’s Center for Medi-

cine tested the Ginkgo biloba extract EGb761 on 20 children diagnosed with attention deficit hyperactivity disorder (ADHD) in a clinical trial. The children were given up to 240 milligrams (mg) of the extract for between three and five weeks. Before, during and after the treatment, the scientists evaluated the children by testing the brain’s electrical activity, along with other ADHD-related tests. Those that had received the extract

exhibited significant improvement in ADHD symptoms. A study from Liberty University, in Virginia, previously examined 262 adults ages 60 and over with normal memory and mental performance and found that the same Ginkgo biloba extract improved their cognitive scores. Half of the study participants were given 180 mg of the extract daily and half were given a placebo. Standardized tests and a subjective, self-reporting questionnaire found the Ginkgo resulted in significant cognitive improvements among the older adults.

WILD THYME KILLS BREAST CANCER CELLSA study pub-

lished in the Nutrition and Cancer Journal reveals that the herb thyme is more than a cooking spice. Scientists tested a methanol extract of Thymus serphyllum—also referred to as wild thyme—on two types of breast cancer cells and found that it was able to kill them in laboratory testing. The testing also found the extract to be safe for healthy normal breast cells. The researchers state that wild thyme may provide the means for a promising natural cancer treatment.


MEDITATION MINIMIZES MIGRAINES Researchers from the Wake Forest School of Medicine found

that mindfulness meditation significantly reduced the number and duration of migraines among 19 episodic migraine patients. Ten were given eight weeks of mindfulness classes with instructions for adding personal meditation in-between sessions. The other nine received typical migraine care. Those in the meditation group experienced an average of 1.4 fewer migraines per month, which averaged nearly three hours less than the ones experienced by those in the control group. Pain levels of the headaches reported by those in the meditation group averaged 1.3 points lower on a scale of one to 10.

Even Modest Drinking Raises Risk of Heart Disease

Contrary to the hypothesis that

moderate drink-ing can be heart-healthy, a new study published in the British Medical Journal indicates that even light to moderate drinking

increases the risk of heart disease. In a large, randomized meta-study, researchers examined patient data from 261,991 European adults derived from 56 studies. Participants were classified as non-drinkers, light drinkers, moderate drinkers or heavy drinkers. The research-ers also used a gene variation to deter-mine alcohol intake—a genetic marker that indicates low alcohol consumption of less than 10 milliliters (about a third of an ounce) per week. They found that those with the gene variation—and thus are virtually non-drinkers—had a significantly lower risk of heart disease, including stroke and hy-pertension, and that even light drinking significantly increased heart disease risk. The researchers concluded: “These find-ings suggest that reductions of alcohol consumption, even for light to moderate drinkers, may be beneficial for cardiovas-cular health.”

All gardening is landscape painting.

~William Kent


Stop DropsHow to Find and Fix Leaking PipesWhile municipal water main breaks make news, it’s just as important to be watchful at home. According to the Alli-ance for Water Efficiency, a typical home annually loses more than 2,000 gallons of water due to leakage. SNL Financial, an industry analysis firm in Charlottesville, Vir-ginia, recently reported that water leaks cause $9.1 billion in an-nual homeowner policy property losses. Sensing a less-than-stellar water flow or seeing a leak from a faucet or mold or damp spots on walls and ceilings can indicate possible water pipe problems. Copper water lines can develop tiny leaks over time when the water supply is too acidic. Also, clogs can de-velop, regardless what lines are made of, from lime and rust accumulations, stressing sections and especially fittings. Par-ticularly vulnerable are 45-to-65-year-old homes, the length of time corrosion-resistant coatings on interior and exterior pipes generally last (OldHouseWeb.com). Fortunately, if re-pairs are needed, most builders group water lines in predict-able places; bathrooms are often stacked one atop another in multi-floor houses for easier placement of supply and drain lines, so work can be localized and focused. Instead of costly copper, many plumbers have switched to PEX—a tough and flexible polyethylene—that doesn’t re-quire fittings or react to acid, like copper does. Repairs typi-cally consist of replacing specific pipe sections as needed. Ask a visiting plumber to inspect all exposed plumbing lines to maximize the value of the service call. Here’s a simple way to check for leaks: Turn off all water by closing internal and external water valves and don’t use the toilet. Record the current reading of the water meter, and then wait 20 minutes. Record the reading again and wait another 15 minutes. If the meter indicates an increase during this period, it’s probably from a leak. Another option is to install an automatic water leak detection and shutoff system. According to AllianceForWaterEfficiency.org, 20 to 35 percent of all residential toilets leak at some time, often si-lently, sending wasted water onto both household water and sewer bills. Flapper valves improperly covering the exit from the tank are the most common problem, and they can easily be replaced.

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globalbriefsNews and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.

Salty HarvestSeaweed May Be the New LettuceFood items such as kelp, dulse, alaria and laver may be unfamiliar now, but likely not for long, as these and other varieties of edible seaweed and sea vegetables appear on more shopping lists and restaurant menus. These ingre-dients are already favored by cooks for the jolt of salty goodness they bring to soups and salads and by health food advocates that appreciate their high levels of essential minerals. Goodies in the pipeline include seaweed-filled bagels, ice cream and chips. The trend toward farming seaweed instead of harvesting in the wild is making news. Working waterfronts often go dormant in the winter as lobstermen that work during warmer months move inland out of season for part-time jobs. Seaweed is a winter crop that can keep boats out on the water, providing year-round aquacul-ture employment. Entrepreneur Matthew Moretti, who operates Bangs Island Mussels, a shellfish and kelp farm in Casco Bay, near Portland, Maine, explains, “Mussels are mono-culture,” so he has been growing sugar kelp between mussel rafts to create a more ecological model.

Source: Johns Hopkins Bloomberg School of Public Health Center for a Livable Future

Holy Batastrophe!Wind Turbines a Kill Zone for European BatsBats are vital natural pest controllers, saving the use of millions of pounds of pesticides by eating insects, but many species are declining across Europe, despite being protected, because wind turbines are seriously harming their populations. “It’s most common in migratory species, with around 300,000 bats affected every year in Europe alone. Bats are found dead at the bottom of these turbines. One op-tion is to reduce turbine activity during times of peak migration,” says Richard Holland. Ph.D., of Queen’s University Belfast, co-author of a study published in Nature Communications that sheds light on the problem. Scientists have discovered the first known example of a mammal to use polarization patterns in the sky to navigate in the greater mouse-eared bat. The study demonstrates that the bats use the way sunlight is scattered in the atmosphere at sunset to calibrate the internal magnetic compass that helps them to fly in the right direction. Holland says, “Bees have spe-cially adapted photoreceptors in their eyes, and birds, fish, amphibians and reptiles all have cone cell structures in their eyes which may help them to detect polarization, but we don’t know which structure these bats might be using. Anything we can do to understand how they get about, how they move and navigate will be a step forward in helping to protect them.”

Source: Natural Environment Re-search Council (nerc.ac.uk)

Healthy Lifestyle App Now Available for Android Users

The Natural Awakenings healthy living, healthy planet lifestyle app has been upgraded with a brand-new look and updated

features. The free app, already downloaded by more than 40,000 iPhone users, is now available on the Android platform. Natural Awakenings makes staying in touch with the best choices for a green and healthy lifestyle easier than ever. Find products, practitioners and services dedicated to healthy living, plus articles on the latest practical, natural approaches to nutri-tion, fitness, creative expression, personal growth and sustainable living by national experts with fresh perspectives and inspired ideas. New features include signing up for promotions, updates and newsletters, as well as convenient links to the Natural Awakenings website and webstore. Find a local magazine; a national directory of healthy, green businesses, resources and services, complete with directions; updated national monthly magazine content; ar-chives of hundreds of previously published articles that are searchable by key words; and an archive of articles in Spanish. “These upgrades and expanded accessibility will empower people to enjoy healthier, happier and longer lives wherever they are more easily than ever be-fore,” notes Natural Awakenings founder Sharon Bruckman. “Offering free access to Natural Awakenings’ powerful network of healthy living resources through this exclusive app is another way we can serve our users.”

To download the free app, search for Natural Awakenings on Google Play or the Apple app store or visit NaturalAwakeningsMag.com.


Feeding the WorldUN Lauds Small-Scale, Sustainable Agriculture A recent publication from the United Nations Com-mission on Trade and Development (UNCTAD), Trade and Environment Review 2013: Wake Up Before it is Too Late, includes contributions from more than 60 experts around the world. They are calling for transformative changes in food, agri-culture and trade systems to increase diversity on farms, reduce use of fertilizer and other inputs, support small-scale farmers and create strong local food systems. The report includes in-depth sections on the shift toward more sustainable, resilient agriculture; livestock production and climate change; the importance of research and extension; plus the roles of both land use and reform of global trade rules. The report’s findings contrast starkly to the accelerated push for new free trade agreements, including the Trans-Pacific Partnership (TPP) and the U.S./EU Transat-lantic Trade and Investment Partnership (TTIP), which will strengthen the hold of multinational corporate and financial firms on the global economy. Neither global climate talks nor other global food security forums reflect the urgency expressed in the UNCTAD report to transform agriculture.

Source: Institute for Agriculture and Trade Policy (iatp.org)

Frack AttackDrilling Poisons Both Water and Air Major concerns about hydraulic frac-turing, or fracking, as a means of ex-tracting natural gas have centered on how toxic fracking fluids and methane injected into the ground can pollute water supplies. Now a new study pub-lished in the Journal of Environmental Health attests how fracking adversely impacts air quality, too. Lead author David Carpenter, director of the Institute for Health and the Environment at New York’s University at Albany, is concerned that fracking sites show potential to develop cancer clusters in years to come. The study found eight differ-ent poisonous chemicals in ground-water near wells and fracking sites throughout Arkansas, Colorado, Ohio, Pennsylvania and Wyoming at levels that exceeded federal limits, including levels of benzene and formaldehyde, both known carcinogens. Approximately half of the air samples Carpenter analyzed exceeded federally recommended limits. Ben-zene levels were 35 to 770,000 times higher; hydrogen sulfide levels were 90 to 60,000 times higher; and form-aldehyde levels were 30 to 240 times above a theoretically safe threshold. “Cancer has a long latency, so you’re not seeing an elevation in cancer in these communities [yet],” says Carpenter. “But five, 10, 15 or more years from now, elevation in cancer incidence is almost certain to happen.”

Source: Grist.org

Cultivating YouthFarming Seeks to Recruit a New Generation

With an aging population of farmers, it’s clear that agriculture needs to attract more young people, because half the farmers in the U.S. are 55 or older. But for much of the world’s youth, agriculture isn’t seen as being cool or attrac-tive—only as backbreaking labor without an economic payoff and with little room for career advancement. However, with some effort, young farmers can explore contemporary career options in permaculture design, biodynamic

farming, communication technologies, forecasting, marketing, logistics, quality as-surance, urban agriculture projects, food preparation, environmental sciences and advanced technologies. “Increased access to education and new forms of agriculture-based enterprises means that young people can be a vital force for innovation in family farming, increasing incomes and well-being for both farmers and local communities,” says Mark Holderness, executive secretary of the Global Forum for Agricultural Research. The New Entry Sustainable Farming Project (nesfp.org), in Massachusetts, trains young farmers in how to run a small farm operation, from business planning to specialized advanced workshops in livestock and healthy food. Likewise, the Southeastern New England Young Farmer Network (YoungFarmerNetwork.org) hosts free social and educational events that bring together farmers of all ages and experience levels to network and collaborate.

Source: FoodTank.com


An unattended mind is like a neglected garden. Potting soil is incredibly receptive to any seeds introduced to it. It has absolutely no discretion when it comes to

playing host to seeds; it says, “Yes” to all of them. So it is with our mind, which is amazingly receptive to whatever suggestions are dropped into it. It has been said that the subconscious mind cannot take a joke. Whatever is intro-duced to it, it takes as serious instruction to grow that thought-seed into a full-blown plant, be it a flower or a weed. When we pause to consider how many thought-seeds are blown, dropped or purposely planted in our mind on a daily basis, it may prompt us to tend to our mental garden with more regularity. These may come from media, nega-tive conversation or overheard comments. The subconscious mind hears it all and takes it personally. The only way to avoid this type of mind pollution is to be consciously focused on what we want to have planted and growing in our flower box called life. It’s a 24/7 proposition to keep it weeded as thousands of mental seeds constantly pour in. A good full-time gardener plants thought-seeds about their self and others that are rooted in reverence and loving-kindness and skillfully nurtures them. Others will then receive nothing but benefit from the seeds we drop along the way.

Dennis Merritt Jones, D.D., is the author of Your Re-Defin-ing Moments, The Art of Uncertainty and The Art of Being, the source of this essay. He has contributed to the human potential movement and field of spirituality as a minister, teacher, coach and lecturer for 30 years. Learn more at DennisMerrittJones.com.

inspiration

Mind GardeningIt Pays to Watch What Is Planted

by Dennis Merritt Jones


wisewords

The Earth DietLiana Werner-Gray on Simple Eating

by Lane Vail

Liana Werner-Gray, an Australian-born beauty queen,

actress and environ-mentalist, lectures worldwide on healthy eating and is sup-ported by a corps of nutrition coaches. Her book, The Earth Diet, describes a nature-based eating and lifestyle plan that has helped thousands realize greater vitality, harmony and peace.

How did you discover the Earth Diet? Six years ago, I was completely addict-ed to junk food and chronically sick, tired, bloated and miserable. It wasn’t until I was diagnosed with a golf-ball-

sized precancerous tumor that I decided to take a serious look at my life and make a change. I began to blog about my journey into self-healing through natural foods and my readers held me ac-countable to sticking with it. I also started creating healthy recipes that delivered my favorite junk food flavors so I didn’t

feel deprived. Slowly, I stopped craving artificial junk foods and started craving natural versions of those flavors. Within three months, the tumor disappeared. I had demonstrated that I could undo the damage of toxic junk food by restoring proper nutrition into my cells

and knew that by going back to nature, I could experience healing. Now people from around the world have testified that The Earth Diet has helped them heal ail-ments from A to Z.

Why is it important to define our eating plan? Everyone on the planet is on a diet; it’s just a matter of which one. Are you on a junk food diet or a disorderly eating diet? Most people deprive themselves at some point and end up binging later. Having a name for the lifestyle I wanted to live helped me commit to it. When you’re lost and disconnected from nature and your body, you need rules and guidelines. Day one, eat this; day two, eat that. The Earth Diet’s rules and guidelines helped me to break a disempowering addiction to junk food. After following the guidelines for a while, the whole lifestyle becomes natural and choices become easy. How can busy people prepare and eat fresh foods more frequently? Try making a huge batch of smooth-ies or vegetable juice on a Sunday; put a few servings in the fridge and the rest in the freezer. Then, take one to work each day. Fresh is best, but a thawed frozen juice is better than nothing. Also, simplify eating. I grew up in Australia’s Outback, alongside aboriginal people that ate “mono foods”—singular, whole, raw foods sourced directly from nature, and they had slim, resilient and healthy bodies. Eating mono foods gives the digestive system a break; we feel en-ergized because the body doesn’t have

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to break down a complicated meal. Try, for example, eating a watermelon for lunch or an avocado for dinner.

Name some foods we’d be surprised to read about in The Earth Diet.My readers especially enjoy the chicken nuggets, burgers, gluten-free cookie dough, cashew cheesecake and vegan ice cream. The raw chocolate balls are popular, made with just three ingre-dients: almonds or sunflower seeds ground into flour, cacao powder and a favorite natural sweetener like maple syrup, honey or dates. Sometimes I add salt, mint, coconut or vanilla. I make a batch in 10 minutes and keep them in the freezer so I can have chocolate whenever I crave it.

Transforming the way we eat can be overwhelming; what are some simple first steps for the novice?Lemon water is incredibly power-ful. It’s high in vitamin C, so it boosts the immune system, and it’s energiz-ing, alkalizing and detoxifying. Just squeeze the juice of a lemon into two cups of water first thing in the morning and drink. I also recommend eating a whole, raw, mono food in its natural state every day, like a banana, orange or strawberries. Eat something that hasn’t been sliced, diced, processed and packaged. Lastly, practice eating only when hungry and eat what you’re craving in the most natural way possible (for exam-ple, upgrading from conventional pizza to organic store-bought brands to raw homemade pizza). On Sunday I woke up and made a big brunch for friends; we had organic eggs, salsa, herbal tea and organic cookies. For dinner, I ate an avocado. That’s all I was craving, and it ended up balancing out my day. If you’re craving chocolate, there’s a reason. If you’re craving a smoothie for dinner, have one. You can both ful-fill cravings and nourish and love your body at the same time.

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


consciouseating

The best approach is to choose seafood carefully. Oil spills, waste runoff and other environmental

disasters can compromise the quality of seafood with toxic contaminants like mercury and other heavy metals and industrial, agricultural and lawn chemicals. These pollutants can wash out from land to sea (and vice versa). As smaller fish that have eaten pollutants are eaten by larger ones, contaminants accumulate and concentrate. Large predatory fish like swordfish and sharks end up with the most toxins. Beyond today’s top-selling shrimp,

Safe & Sustainable SEAFOODNavigate Today’s Best Choices

Using Updated Guidesby Judith Fertig

canned tuna, salmon and farmed tila-pia, more retailers and restaurants are also providing lesser-known seafood varieties like dogfish and hake as alter-natives to overfished species such as sea bass and Atlantic cod. These new-to-us, wild-caught fish can be delicious, sustainable and healthy.

Choices Good for OceansAn outstanding resource for choosing well-managed caught or farmed seafood in environmentally responsible ways is Seafood Watch, provided through California’s Monterey Bay Aquarium.

Information on the most sustainable va-rieties of seafood is available in a printed guide, updated twice a year. The pocket guide or smartphone app provides in-stant information at the seafood counter and restaurant table. Online information at SeafoodWatch.org and via the app is regularly updated. The Blue Ocean Institute, led by MacArthur Fellow and ecologist Carl Safina, Ph.D., supports ocean conserva-tion, community economics and global peace by steering consumers and busi-nesses toward sustainably fished sea-food. It maintains a data base on 140 wild-caught fish and shellfish choices at BlueOcean.org. Hoki, for instance, might have a green fish icon for “relatively abun-dant” and a blue icon for “sustainable and well-managed fisheries,” but also be red-flagged for containing levels of mercury or PCBs that can pose a health risk for children. As species become overfished, rebound or experience fluctuating levels of contaminants, their annual ratings can change.

Choices Good for UsTo help make choosing easier, Seafood Watch has now joined with the Harvard School of Public Health to also advise what’s currently safe to eat. Entries on their list of “green” fish, which can shift annually, are low in mercury, good sources of long-chain omega-3 fatty acids and caught or farmed responsibly. If the top-listed fish and shellfish aren’t locally available, look for the Seafood Safe label, started by EcoFish company founder and President Henry Lovejoy, which furnishes at-a-glance consumption recommendations based upon tests for contaminants. Labels display a number that indicates how many four-ounce servings of the species a woman of childbearing age can safely eat per month. (Find consumption rec-ommendations for other demographics at SeafoodSafe.com.) Expert-reviewed independent testing of random samples of the fish currently monitors mercury and PCB levels. Lovejoy advises that other toxins will be added to the testing platform in the future. “My dream is to have all seafood sold in the U.S. qualify to bear the

We love our seafood, a delicious source of lean protein. The latest data

reports U.S. annual consumption to be more than 4.8 billion pounds of

it, according to the National Oceanic and Atmospheric Administration,

with the average American eating 3.5 ounces of seafood a week. About

half of the catch is wild-caught and half farmed. How do we know

which fish and shellfish are safe to eat and good for ocean ecology?


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Seafood Safe label, because consumers deserve to know what they’re eat-ing,” says Lovejoy. “We need to be a lot more careful in how we use toxic chemicals and where we put them.”

Retail RatingsSome retailers also provide details on their seafood sourcing. Whole Foods, for example, offers complete traceabil-ity of the fish and shellfish they carry, from fishery or farm to stores. Their fish, wild-caught or farmed, frozen or fresh, meet strict quality guidelines in regard to exposure to antibiotics, preservatives and hormones. They also display Seafood Watch and Blue Ocean Institute ratings at the seafood counter. Wise seafood choices feed and sustain our families, foster a healthier seafood industry, support responsible local fisheries and keep Earth’s water resources viable.

Judith Fertig blogs at AlfrescoFood AndLifestyle.blogspot.com from Overland Park, KS.

The truth is that no one fish can be seen as a sustainability darling,

because if it is, it’s sure to be overfished.

~ DailyFinance.com

SUPERB SEAFOOD

According to Seafood Watch and the Harvard School of Public Health, the Super “Green” list includes seafood with low levels of mercury (below 216 parts per billion [ppb]) and at least 250 milligrams per day (mg/d) of the recom-mended daily consumption of omega-3 essential fatty acids. It also must be classified as a Best Choice for being caught or farmed in environmentally responsible ways at SeafoodWatch.org.

The Best in July 2013nAtlantic mackerel (purse seine, U.S. and Canada)

n Freshwater Coho salmon (tank system farms, U.S.)

nPacific sardines (wild-caught)

n Salmon (wild-caught, Alaska)

n Salmon, canned (wild-caught, Alaska)

The “honorable mention” list in-cludes seafood that contains moderate amounts of mercury and between 100 and 250 milligrams per day (mg/d) of the recommended daily consumption of omega-3s. It also must be classified as a Best Choice for being caught or farmed in environmentally responsible ways at SeafoodWatch.org.

More Healthy ChoicesnAlbacore tuna (troll- or pole-caught, U.S. or British Columbia)

n Sablefish/black cod (Alaska, Canadian Pacific)


From the tender age of 5, Tuscan chef and cookbook author Gabriele Corcos cooked with his grandmoth-

er. By 7, he was skilled enough to have earned an inheritance: her recipe for almond cake. He recalls, “She entrust-ed me with a family heirloom although I didn’t really see it that way at first.” The recipe sharing was life-defining for Corcos. Besides freeing him from hav-ing to rely on her for cake, it reinforced his growing reverence for food and his love of family. Corcos grew up in Fiesole (“Fee-so-lay”), a town nestled in the hills sur-rounding Florence, Italy, in the heart of Tuscany. His grandparents still enjoy life there in their 14th-century farm-house and tend to their olive grove. Every summer, Corcos and his family journey there to savor several weeks of relaxing and reconnecting. It’s a welcome annual respite from the busy pace of life in their Brooklyn home of the past few years. In 2001, life changed dramatically

when Corcos met his future wife, ac-tress Debi Mazar (from Martin Scors-ese’s film Goodfellas and HBO’s hit se-ries Entourage), in Florence at the home of a mutual friend. “I chased Debi to Los Angeles, and within a year of falling for one another, we married, bought a home and were expecting our first child,” explains Corcos. After a decade of L.A. life, the couple relocated their family to Brooklyn. “We like to keep life interesting and Brooklyn offered more of a community feel for us and our daughters (ages 8 and 12). We enjoy the distinc-tive seasons here—espe-cially for fresh food.” With a grin, he adds, “Besides, by living in Brooklyn, we are that much closer to Italy.” Now, as cookbook authors with a weekly family-oriented cook-ing show, Extra Virgin, in its fourth season on The

Cooking Channel, the Corcos family never finds life dull. The couple is best described as ambassadors for Tuscan cooking—he a warm-hearted chef, she an actress and New York City foodie. Despite their notoriety, they lead an understated, non-glamorous life and embrace an uncomplicated approach to food, gardening and cooking. He is most comfortable in jeans and T-shirt with a glass of wine and plate of freshly made pasta. “We don’t pay attention to the celebrity element of our work,” he admits with a boyish tone. “Our focus is inspiring and teaching.”

How We Cook and EatLike a true Italian chef, Corcos encour-ages others to “Enjoy life and everything in moderation, whether that’s pasta, cheese, or wine.” He believes in the beauty of simplicity. “There’s rarely a need to splurge on food or specialized pots and pans to be able to cook well. One can adopt key elements of a natu-ral, farmer-like lifestyle without a lot of effort,” says Corcos. “Even though we don’t use strictly organic ingredients, we always strive for fresh and locally grown whenever possible.” When he came to the U.S., the 24-hour supermarket experience excited Corcos. “Everything seemed very civi-lized, and I adopted it. But over time, I realized the relationship I had with the merchants I bought food from was superficial. It started to feel distant and impersonal.” Today, he speaks enthusiasti-cally of the value and joy of buying and growing food on a smaller, more personal scale. “Gardens and farmers’ markets offer a connection to one’s food origins that is so important. To be able to under-stand and select organic ingredients and

to know where one’s food comes from—it provides a deeper sense of nourishment beyond just eating.” Even with convenienc-es of our modern lives, Corcos shops and tends to his garden daily for fresh ingredients. “It’s important to observe turnover in your refrigerator. We don’t buy anything in bulk except toilet paper.”

A Passion for Fresh, Simple Cooking

Tuscan Chef and Author Gabriele Corcos’ Brooklyn Life

by Gayle Wilson


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Sharing the WayA sure indicator that a cookbook will become a classic is when its new owner is torn between prominently displaying it on the kitchen counter or showing it center stage on a cof-fee table. (This is what happened when I brought the Corcos and Mazar cookbook, Extra Virgin, Recipes and Love from our Tuscan Kitchen, into my home). Sitting down to peruse the cookbook feels like inviting the authors into one’s living room to chat. Its recipes epitomize approachability with a laid-back vibe that’s engaging. It hums back and forth be-tween their introductions to120 recipes and offers glimpses into the couple’s life-long passion for food and cooking. It features mouth-watering food photography plus family snap-shots. The book’s inside cover blurbs by 13 Hollywood ce-

lebrities and well-respected food icons such as Anthony Bourdain and Bobby Flay show a well-deserved rever-ence for the work. From appetizers and main courses to dessert, the book’s recipes rely on eas-ily sourced ingredients and even includes shopping tips for connecting with local farmers, meal planning and stocking the pantry with basics. On what he and Mazar most want from the cookbook, Corcos reflects,

“To inspire and teach the language of food and nourishment that I’m blessed to have learned from my family.” Corcos appreciates that his ease in the kitchen and pas-sion for cooking isn’t ubiquitous. He shares, “For those that may feel intimidated by cooking, my advice is to simply push through that fear. If we prepare something and it turns out less than stellar, we try again. Have fun, keep things simple and enjoy experimenting.”

You Give, You GetWhen speaking of his drive to keep cooking and sharing his knowledge, Corcos chuckles, “Teaching our children to cook is an investment in our future. We are preparing them to properly care for us in our old age.” Quietly, he adds, “I want to instill a love and appreciation for simple, delicious and healthy food.” People are often surprised when he admits he doesn’t cook for pleasure. “My goal is to bring pleasure to family and friends and make them smile. This is the purest form of payback: the love one feels by caring for others.”

For more information, visit UnderTheTuscanGun.com and watch Extra Virgin on The Cooking Channel at Watch.CookingChannelTV.com.

Gayle Wilson is a frequent contributor to Natural Awakenings. Contact her at DashWriter.com.


consciouseating

Katie Newell, a blogging Kansas City mother of two who fights inflammation from several autoim-

mune diseases, is rigorous about the fresh, unprocessed food she buys. After noticing adverse symptoms from dining at a restaurant, Newell initially thought

The New Healthy Cuisine

Good-to-Go Eatsby Judith Fertig

that eating out was no longer an option for her. Today, she happily ventures out for the occasional restaurant meal, knowing that the healthy food land-scape is changing. “I look to restaurants owned by local chefs that use local and

sustainable ingredients and prepare everything from scratch,” she says. From higher-end dining to fast-food joints, food trucks and vending machines, we now have even more choices for fresh, seasonal, organic, local, sustain-able, tasty nutrition when we’re on the go. It’s because entrepreneurial chefs and fitness buffs are responding to customer demand for healthy eating options away from home.

Range of RestaurantsLondon’s celebrated Chef Yotam Ottolenghi, founder of several restau-rants and takeout emporia and author of bestselling cookbooks Plenty and Jerusalem, says that “healthy” can hap-pen simply by putting the spotlight on plants. Ottolenghi’s cuisine is known for celebrating vegetables, fruits and herbs. He says, “That attitude, I think, is a very healthy attitude to eating.” At Gracias Madre, a plant-based vegan Mexican restaurant in Los Angeles and San Francisco, high style doesn’t mean chandeliers and rich cream sauces. The brainchild of Execu-tive Chef Chandra Gilbert, also director of operations for the Bay Area’s vegan Café Gratitude, it serves organic, local and sustainable fruits and vegetables and bold flavor without excessive calo-ries. She says, “I’m inspired by what I want to eat that tastes good and makes me feel good, and I want to affect this planet—to create health and vibrancy all the way around.” True Food Kitchen, a partnership between Dr. Andrew Weil and restau-rateur Sam Fox, offers “honest food that tastes really good” at Atlanta, Dallas,


Denver, Houston, Los Angeles, Phoenix and Washington, D.C., locations. For lunch, diners might sip sea buckthorn, pomegranate, cranberry or black tea along with their quinoa burger or organic spaghetti squash casserole. Newell and her family gravitate towards SPIN! Nea-politan Pizza, touting recipes developed by James Beard Award-winning Chefs Michael Smith and Debbie Gold, who partnered with entrepreneur Gail Lozoff to create the first healthy, high-style pizzeria in 2005. Today it offers traditional and gluten-free pizza topped with fresh and organic (when-ever possible) ingredients at locations in Dallas, Omaha, the Kansas City metro area and Orange County, California. Even at fast-food restaurants, healthy choices are in-creasingly available. “Unforked, Panera Bread and Chipotle do a great job being transparent about what’s in their food,” says Newell. Before venturing out, she often checks the com-pany’s website for specific nutrition information.

Meals on Wheels– Food TrucksA burgeoning fleet of creatively conceived food trucks takes healthy eating to local customers in U.S. cities. In addition to preparing organic, plant-based foods, The Green Food Truck, in Culver City and San Diego, California, recycles used vegetable oil, composts produce scraps and offers recyclable servingware. Josh Winnecour, founder of the Fuel Food Truck, in Asheville, North Carolina, cites losing 50 unwanted pounds as his incentive for serving nutrient-dense, made-from-scratch food to his clientele.

New Generation VendingMost hospitals, universities, schools and corporations appear to espouse healthy eating—until the offerings in their vending machines reveal the opposite. Ethan Boyd, a student at Michigan State University, noted this disconnect. “While dining halls strive to serve healthy options,” he says, “there are 40 vending machines on MSU’s campus that spit out junk food.” Sean Kelly, CEO of HUMAN Healthy Vending (Help-ing Unite Mankind and Nutrition), had a similar, “Oh, no,” moment at his New York City gym when he was a university student. Today, Kelly’s franchise model allows local opera-tors to supply individual machines with better options from organic fresh fruit to hot soup. “Our vision is to make healthy food more convenient than junk food,” he says. Entrepreneurs Ryan Wing and Aaron Prater, who also have culinary training, recently opened Sundry Market & Kitchen, in Kansas City, Missouri. In their update on a neigh-borhood market, they sell takeout foods like red lentil falafel and citrus beet soup. “I think people want to eat local food and better food, but they want it to be convenient,” observes Wing. “The bottom line is we want to make it simple to eat good food.”

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


For seasonal eaters, farm market shoppers and members of commu-

nity supported agriculture, veg-etable greens have become a normal part of everyday diets. Recognized as the most nutrient-rich group of veggies, they deliver multiple benefits. Greens are a top source of vitamin K, essential to bone health, and are abundant in vitamins A, B (especially folic acid) and C. They deliver consid-erable antioxidants and chlorophyll, widely known to protect against can-

healingways

cer, and are anti-in-flammatory, according

to Dr. Joel Fuhrman, a family physician in Flemington,

New Jersey, who specializes in nutri-tional medicine. Fuhrman notes, “The majority of calories in green vegetables, including leafy greens, come from protein, and this plant protein is packaged with ben-eficial phytochemicals. They’re rich in folate and calcium, and contain small amounts of omega-3 fatty acids.” Hardy greens, like kale, chard and

LOVE YOUR GREENS!New Ways to Prepare

these Nutritional Powerhouses

by Nava Atlas

collards, are good sources of accessible calcium. Only about 30 percent of cal-cium from dairy products is absorbed, but according to Registered Dietitian Ginny Messina, “For certain leafy green vegetables, rates are considerably higher. We absorb between 50 and 60 percent of the calcium in cruciferous leafy green vegetables like kale and tur-nip greens.” Tasty and versatile, greens can add interest and value to every meal. Here’s how. Smoothies and juices. Spinach tastes so mild in smoothies and juices that we barely know it’s there. Kale and collards add a mild greens flavor. A big handful or two of spinach or one or two good-size kale or col-lard leaves per serving is about right. Greens blend well with bananas, ap-ples, berries and pears. A high-speed blender is needed to break down kale and collards; a regular blender is suf-ficient for spinach. An online search for “green smoothies” will turn up many recipes. Use “massaged” raw kale in salads. Rinse and spin-dry curly kale leaves stripped from their stems, and then chop into bite-sized pieces. Thinly slice the stems to add to another salad or lightly cooked vegetable dishes or simply discard. Place the cut kale in a serving bowl. Rub a little olive oil onto both palms and massage the kale for 45 to 60 seconds; it’ll soften up and turn bright green. Add other desired veggies and fruits and dress the mixture. A favorite recipe entails tossing massaged kale with dried cranberries,

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toasted or raw cashew pieces, vegan mayonnaise and a little lemon juice. Massaged kale also goes well with avocados, apples, pears, Napa or red cabbage, carrots, pumpkin seeds and walnuts. It can alternatively be dressed in ordinary vinaigrette, sesame-ginger or tahini dressing. Add hardy greens to stir-fries. The best stir-fry greens are lacinato kale, collards or chard. Rinse and dry the leaves, and then strip them from the stems. Stack a few leaves and roll them up snugly from the narrow end. Slice thinly to make long, thin ribbons and then cut them once or twice across to shorten; adding thinly sliced stems is optional. Add the strips to the stir-fry toward the end of cooking. They blend well with broccoli, cauliflower, car-rots, celery, bok choy, asparagus and green beans. Soy sauce, tamari and ginger add flavor. Use leafy spring greens in salads. Look beyond lettuce to create invigorat-ing warm-weather salads. Use lots of peppery watercress (a nutritional super-star), baby bok choy, tender dandelion greens, tatsoi and mizuna (Japanese greens are increasingly available from farm markets). Combine with baby greens and sprouts, plus favorite salad veggies and fruits for a clean-tasting and cleansing repast. Learn to love bitter greens. Add variety to the meal repertoire with escarole, broccoli rabe and mustard greens. These mellow considerably with gentle braising or incorporation into soups and stews. Heat a little olive oil in a large, deep skillet or stir-fry pan; sauté chopped garlic and/or shallots to taste. Add washed and chopped greens, stir quickly to coat with the oil, and then add about a quarter cup of water or vegetable stock. Cover and cook until tender and wilted, about five minutes. Traditional additions include raisins and toasted pine nuts, salt and pepper and a little apple cider vinegar.

Nava Atlas is the author of the recent book, Plant Power: Transform Your Kitchen, Plate, and Life with More Than 150 Fresh and Flavorful Vegan Recipes, from which this was adapted. Visit VegKitchen.com.

Health foodies can step it up a bit by discovering how to make delicious

raw kale salads—sometimes referred to as massaged kale salads. Literally massag-ing this hardy green with olive oil, salad dressing or mashed avocado softens it for easier chewing, brightens the color and improves its flavor. A favorite kind of kale for salads is curly green kale. Lacinato kale works well, too, as long as it isn’t too large and tough prior to massaging. Even when kale isn’t the main leafy green in a salad, adding a few prepared leaves can up the nutrient value of any kind of green, grain or pasta salad. For each of the following recipes, start with a medium bunch of kale (about eight ounces), or more or less to taste. Finish each salad with sea salt and freshly ground pepper, if preferred.

Southwestern-Flavored Kale SaladTo the massaged kale, add two or three medium-sized fresh ripe tomatoes, a peeled and diced avocado, one to two cups cooked or raw fresh corn kernels, some red bell pepper strips and optional chopped green or black olives. Flavor with freshly squeezed or bottled lime juice, a little olive oil and some chopped cilantro. To up the protein for a main dish, add some cooked or canned, drained and rinsed, black or pinto beans and then sprinkle pumpkin seeds over the top.

Mediterranean Kale SaladTo the massaged kale, add two or three medium-sized chopped fresh ripe toma-toes, strips of sun-dried tomato, plenty of bell pepper strips and chopped or whole cured black olives. For protein, add a cup or two of cooked or canned, drained and rinsed, chickpeas. Top with thinly sliced fresh basil leaves.

Kale and Avocado SaladAdd a peeled and diced avocado, plus thinly sliced red cabbage to taste, sliced carrots, diced yellow squash, halved red and/or yellow fresh grape toma-toes and sunflower or pumpkin seeds. Optionally, add a little more olive oil in addition to that used for massaging and some freshly squeezed or bottled lemon or lime juice.

Asian-Flavored Kale SaladMassage the kale with dark sesame oil instead of olive oil as an option. Add a medium-sized red bell pepper, cut into narrow slices, three stalks of bok choy with leaves, sliced (or one sliced baby bok choy) plus one or two thinly sliced scallions. Dress with a sesame-ginger dressing. Optional additions include some crushed toasted peanuts or ca-shews, steamed or boiled and chilled corn kernels and about four ounces of baked tofu, cut into narrow strips.

All recipes courtesy of Nava Atlas, author of Plant Power: Transform Your Kitchen, Plate, and Life With More Than 150 Fresh and Flavorful Vegan Recipes; used with permission.

RAW KALE SALADS

by Nava Atlas


calories per cup. It has more calcium than cow milk and is a good source of vitamin E. It doesn’t contain any cholesterol or saturated fat and has the same amount of sugar as cow milk. It is available in plain, vanilla, sweetened and unsweetened, as well as chocolate. A light version has 40 calories per cup. Almond Breeze is a product of Blue Diamond, the world’s largest almond processing and marketing company. Based in Sacramento, California, they, too, offer almond milk in different flavors and have reduced sugar varieties. Almond Breeze has 60 calories to a cup and, like Silk, is lactose free and soy free.

Soy milk has been a popular alternative to cow milk, especially for people who can’t tolerate cow milk for any reason (this is because it’s plant-based and less allergenic). Soy milk is made from soybeans, cane sugar, fortified vitamins and minerals, salt and carrageenan, a seaweed product used in manufacturing as an emulsifier and blender.

Soy milk has 110 calories per cup with 40 calories from fat. Total fat in a serving is 4.5 grams with only 0.5 grams of saturated fat and the rest unsaturated fat. There is no cholesterol, it has 8 grams of protein per serving and comes fortified with vitamins A, D, C, iron and magnesium. Plus, it has more calcium than cow milk. However, people who are allergic to cow protein may have some crossover allergy to soy protein.

There is growing concern about alleged side effects of the consumption of soy products. Some people may have allergy to the soy protein. Research is being carried out to study the

The Oxford English dictionary

describes milk as an “opaque white fluid rich in fat and protein secreted by female mammals for the nourishment of their young,” but these days we have an assortment of “milks,” some of which don’t even come from animals.

Milk consumption begins with newborns. Infants under one year old are usually given breast milk or formula. There is an encouraging positive interest in U.S. mothers to breastfeed their babies in the first year. Some even continue through several months into the second year. Currently, the American Academy of Pediatrics (AAP) recommends switching to regular or 2 percent cow milk at one year of age. It is surprising that even when

some parents have chosen formula for their infants, they are becoming hesitant to switch to cow milk. With a plethora of new milks coming into the market, a lot of confusion exists as to which one to choose.

Parents are leaving cow milk behind and choosing from these new milks every day. When questioned, they speak of the negative press cow

milk has received and want the best for their child. Research into other products available in the market reveals some interesting facts.

Almond milk, a popular choice nowadays, is really not milk. It is finely ground almonds blended with water. Almonds are a good nutritional source, but have their limitations. Silk is made by WhiteWave Foods and has 90

Got Milk?by Sanjeev Vasishtha


relationship of soy consumption and some types of cancer. Also, the soy foods have isoflavones, which have estrogenic effects on our body. This can lead to decreased sperm count and infertility, which was shown in a study by Dr. Jorge Chavarro’s team at Harvard. However, soy is generally considered a safe food choice for most people when used for short intervals, as per the National Center for Complementary and Alternative Medicine.

Coconut milk is also gaining popularity, but does it have any nutritional value? Silk coconut milk has 80 calories per cup, but 45 of these calories are from saturated fat. Yes, it does have medium chain fatty acids that are easily absorbed by our body and good for health. It is also beneficial to skin and hair health. Coconut milk and coconut water are popular foods in South Asia. There is an almond coconut blend available with a little less saturated fat and some protein. Now, this should not be confused with coconut cream, often sold as canned milk. One can may contain 450 to 792 calories a cup, almost all from fat. A positive feature is that it has fiber, Omega 3 fats and some protein. It is certainly delicious and naturally sweet, but should be consumed in small amounts and not as a dairy substitute for toddlers.

Hemp milk is a drink made from hemp seeds (a product of the cannabis plant) that are soaked and ground into water, yielding a creamy nutty

1 cup /240ml Cow Cow 2% Goat Soy Almond Rice Hemp Coconut

Calories 146 120 168 130 40 120 70 552

Fat 8gm 5gm 10gm 4gm 3gm 2gm 5gm 57gm

Cholesterol 24mg 20mg 27gm 0mg 0mg 1mg 0mg 0mg

Proteins 8gm 8gm 9gm 8gm 1gm 0gm 4gm 5gm

Carbs 13gm 12gm 11gm 15mg 2gm 25gm 1gm 13gm

Calcium 28% 30% 33% 6% 20% 2% 0% 4%

beverage. Even though it is derived from the Cannabis plant, it does not contain any psychoactive substance. Hemp milk contains 110 calories in a cup, with 63 calories from fat, 6 grams of protein and 6 grams of sugar in a cup. It has a significant amount of calcium and no phytates, enzyme inhibitors that interfere in mineral absorption. It has essential fatty and amino acids and is a good source of vegan protein.

Rice milk is made by blending brown rice in water. Rice milk has 120 calories per cup and 20 calories from fat, no protein and 8 grams of sugar per serving. It has no significant vitamins or calcium, but these are usually added into commercial products. Rice milk has low allergenic potential, contains antioxidants and the brown rice version has useful vitamin B. It has more carbs and less protein than cow milk, and is not a suitable food for diabetic people.

Goat milk is the primary beverage of a large percentage of people in the world outside the U.S. It is less allergenic than cow milk and better homogenized. The fat globules in it are small and the curd is softer, therefore, may be better digested. However, it contains more solute load than human and cow milk and lacks folic acid. This can lead to anemia. Also, it’s not recommended in infants, as it’s not well tolerated by immature kidneys and can cause metabolic complications.

What about regular cow milk? The

cow was domesticated thousands of years ago and cow milk and other prod-ucts have been consumed by humans for centuries. So why the stigma? Cow milk has been the most reliable source of calcium in our country for many years. Recently, the negativity associ-ated with cow milk relates to the use of antibiotics, growth hormones and food additives in the diet of cattle to enhance milk and meat. There is much inter-est in grass fed and organically raised cows and their products. However, even organic cow milk has issues of concern. It’s low in iron and vitamin C, and has been associated with anemia. There’s a good amount of vitamin D and calcium, and it is certainly a reasonable choice for many in the population. This is en-dorsed by AAP, as well as the American Academy of Family Practice.

After reviewing the qualities of the various alternatives available, at least for children, cow milk still appears as a healthy choice.

A large variety of selections exist today when it comes to a milk-like beverage. As long as we are aware of the different nutritional values in each of these, we can make an informed choice.

Dr. Sanjeev Vasishtha is a pediatrician working with the Lehigh Valley Physician Group. He has been active in child healthcare for the past 20 years, as well as teaching medical students and resident physicians. Contact him at [email protected].


Summer is a perfect time for teens to broaden their horizons—mentally, emotionally, socially and liter-ally—through foreign travel, and now is a good time to

sign up. Programs enable young adults to explore different cultures and careers, learn to work effectively in multicultural arenas, serve communities in need and see the value of con-serving resources, all while enjoying safe adventures away from home. “Teens can have fun, gain new perspectives and get out of their comfort zones in a supportive environment,” says Theresa Higgs, vice president of global operations for United Planet (UnitedPlanet.org). The Boston nonprofit annually places more than 300 youths in 35 countries in programs ranging from environmental conservation to teaching English. “We’ve had alumni return to start their own nonprofit organizations, change majors or even just change daily habits

A Teen’s Guide to the Cultural Galaxy

Foreign Locales Spark Deep Experiences

by April Thompson

healthykids like turning off the water when they brush their teeth after learning about water scarcity issues,” says Higgs. Programs range from language immersion, in which stu-dents are matched with host families, to studies aboard ships where they engage in marine conservation activities. What-ever the activity, teens are sure to be challenged and inspired in ways they couldn’t have envisioned before venturing forth. The most unexpected part is often the expansive thrill of exploring a foreign culture. “On a normal day, after a delicious Indian breakfast, my host’s siblings and I would ride the bus to school. There, we learned Indian dance, art, cooking and many other aspects of the culture,” says 16-year-old Genna Alperin, who traveled to India with Greenheart Travel in 2014 (GreenheartTravel.org). “I learned how to communicate, share my lunch and be a good friend. When I returned, I wanted to be like the amaz-ing people I had met.” The Chicago organization facilitates language camps, service trips and study abroad programs for high school students.

Learn to Speak Like a LocalImmersion can be both the fastest and most fun way to learn a language. Language study abroad programs steep students in foreign tongues in memorable settings that help accelerate learning, whether practicing Spanish in the coffee-growing highlands of Costa Rica or Mandarin in China’s bustling city of Beijing. Many programs place students with host families where they can practice the language informally and deepen their un-derstanding of local idioms, complementing classroom lessons from native teachers. Homestays also offer students an insider’s view of the regional culture, from cuisine to family life. Stu-dents can elect to learn an entirely new language with no prior exposure or build on beginner-level proficiency. Some programs even enable high school students to earn college credits.

Study Earth’s Underwater VastnessAction Quest, in Sarasota, Florida, takes teens on seafaring voyages from the Florida Keys to the Caribbean, where they can learn to sail or scuba dive, study marine life and engage in projects to help restore coral reefs and protect sea turtle habitats (ActionQuest.com). Participants gain a deeper ap-preciation for the ocean’s fragile and complex ecosystems and knowledge of winds and tides. Acting as crew members, teens also learn teamwork and confidence-building skills.

Explore Careers as an InternInternships offer teens a chance to test potential career paths, gain resume-worthy work experience and strengthen college applications. While many internships target college students, an increasing number are open to high school students with companies, nonprofit organizations and gov-ernment agencies nationwide and abroad. Fields can range from accounting, law and engineering to nonprofit work. AIESEC (aiesec.org), an international, student-run organiza-tion headquartered in Rotterdam, Netherlands, works with


partners ranging from multinational companies to local nonprofits to offer opportunities in 126 countries for youths interested in interning abroad.

Serve Community, Discover CultureWhether headed to a destination in Africa, Asia or the Americas, community service trips help teens gain enlight-ened perspectives and become responsible global citizens. Students can volunteer to teach English, build wells, restore historic sites or rebuild homes destroyed by natural disas-ters. Most service trips also include fun outings and options for learning about the host culture, such as learning tradi-tional African dance or Thai cooking, or hiking the Inca Trail to the sacred site of Machu Picchu. Witnessing the challenges faced by developing com-munities to access basic needs like clean water and health care can be transformative. Being a small part of a solu-tion can awaken young people to their power to change the world.

Helpful clearinghouse sites for teen travel programs include TeenInk.com/summer and TransitionsAbroad.com/listings/study/teen.

Connect with freelance writer April Thompson at AprilWrites.com.

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fitbody

We’ve heard them time and time again: fitness tips that guaran-tee we’ll meet our goals if we

follow them. The truth is that some can hurt more than help. Here are seven

fitness myths that are best to ignore. No pain, no gain. It’s true that what we put into our workout has a direct impact on results. However, this doesn’t mean workouts should be painful. If

Popular Fitness MYTHS

Seven Common Maxims that Can Cause Harm

by Leslie Perry Duffy

something hurts during exercise, try a different move instead that targets the same muscle group to see if the feeling persists; adjust the form in case im-proper execution is the culprit or give it a rest and return when ready. Muscle soreness can be expected after a tough workout and can persist for a day or two afterward. Try not to confuse soreness or the discomfort felt from fatigued muscles during a work-out with pain. In the presence of an in-jury, it’s often best to modify activities that contribute to the pain or refrain from workouts pending expert medical advice. “Working through the pain” might actually make things worse in the long run. Never exercise a sore muscle. Muscle soreness is a sign that the muscles are changing. It’s okay to feel sore for a day or two after a workout. If it appears that the body’s stability or ability to maintain proper form will be affected by the soreness, then wait another day. However, if soreness isn’t severe, working out may actually help to relieve it by warming the muscles and stimulating blood flow. A few good activity choices for sore muscles after lifting heavy weights the day before in-clude light cardio, stretching, yoga and light resistance training. Lifting weights makes women look bulky. This couldn’t be further from the truth. Building big, bulky muscles requires testosterone—and lots of it. Men typically have 20 to 30 times more testosterone than women. For women, strength training is well-known to be key in toning and sculpting muscles, maintaining healthy joints and bones, boosting metabolism and even improv-ing mood and confidence. Don’t be afraid to pick up heavier weights. To lose a belly, crunch the abs. Yes, abdominal exercises strengthen the core muscles. However, if we carry a layer of fat on top of those muscles, the belly will remain. To lose a belly, con-tinue regular ab work while focusing on cardio exercises, strength training moves for the whole body and eating properly. The best time to work out is in the morning. The best time to work out is whenever it fits into our schedule.

healthy living. healthy planet.

We all have a hand in creating the community where we want to live.


Even minor surgical procedures have risks and side effects. Cutting-edge, regenerative procedures such as Platelet Rich Plasma grafts, Prolotherapy and Ozone Therapy can rebuild and repair tissues and ligaments by strengthening and stimulating your body’s own natural healing processes. These procedures are safe and our success with these procedures is well documented as alternatives to spinal surgery and joint replacement. In many cases the recovery time is much less then surgery and your body will respond in a more positive way during the healing process.If you have been told you need a surgical orthopedic procedure, spinal fusion or joint replacement; or if you are suffering from painful or arthritic joints, you owe it to yourself to get a second opinion to see if our advanced procedures are right for you. The consul-tation is free, so all you have to lose is the negative side effects associated with surgery.

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The more exercise, the faster the results. Not true. When it comes to working out, an appropriate balance of hard work and rest is the best option. Overusing the body actually prevents muscles from growing, resulting in de-creased strength, endurance and metab-olism (i.e., caloric burn). Plus, becom-ing overly fatigued often leads to sloppy form, which may lead to injury. Listen to the body and rest at least one day a week or more if a break is needed. Reduce calorie intake to lose weight. The body needs enough fuel to function, especially if it is regularly working hard. Eating less is not always the answer to losing weight. If we’re not eating enough, the body may think it’s starving, which causes it to store fat in-stead of burning calories, so eating too infrequently or not enough can sabo-tage weight-loss efforts. Eating smaller, more frequent meals allows the body to metabolize calories more effectively.

Leslie Perry Duffy is a FIRM workout program master instructor and entre-preneur in Columbia, SC, who contrib-utes to Life.Gaiam.com from which this was adapted.


greenliving

Yard and food waste make up 25 percent of the garbage destined for municipal landfills, according

to the U.S. Environmental Protection Agency. Pick the right composter and this organic waste will easily turn into rich—and free—garden fertilizer, saving landfill space and reducing the volume of greenhouse gases generated by an-aerobic decomposition. Unless using a specialized bin, maintain a roughly 50/50 compost mix-ture of “brown” and “green” organic waste for ideal results. Green waste is

moist, such as fruit and vegetable peels; brown waste comprises dry and papery material, including grass clippings.

Low-Maintenance PileGood for: People that want something simple, don’t need fertilizer immediately and have extra outdoor space; average to large households with yard waste. Maintaining a compost pile is as easy as its name implies—simply toss organic yard and kitchen waste into a pile in the yard. Aerating or turning the com-post with a pitchfork or shovel will pro-

A Practical Guide to CompostingPick the Best Option for Youby Tracy Fernandez Rysavy

vide quicker results, but waste will also decompose if left alone. Within six to 24 months, all of the waste will decompose aerobically into compost. Once a year, composters can dig out the finished com-post from the bottom. This method won’t work for households that don’t generate yard waste because a pile of 100 percent green waste will attract pests.

Holding BinGood for: People that want a low-maintenance option that’s more attractive than a pile; average to large households with yard waste. Make a bin out of wood or buy a plastic holding bin, which can contain up to 75 gallons. One with insulated sides may allow decomposing to con-tinue in colder weather.

Tumbling BarrelGood for: People that want quick results and can compost in smaller batches; small to average households with yard waste.

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BASIC COMPOSTING TIPS

by Tracy Fernandez Rysavy

Ensure that the compost pile retains a moisture content similar to a wrung-

out sponge. To moisten, add green waste; to reduce moisture, add brown waste. Turn compost to get air to the aerobic bacteria and speed the process. Wear gloves and a dust mask to protect against allergens. Decay generates heat, so a pile should feel warm. If not, add green waste. Decomposition occurs most efficiently when it’s 104 to 131 degrees Fahrenheit inside the pile; use a com-post thermometer. Keep a small container in the kitchen to easily collect green food scraps. Store it in the freezer to keep unpleasant smells and flies at bay. The best time to start composting is during warmer months. Alternately layering green and brown waste, using the “lasagna method” in colder months, readies the pile to decompose as soon as the weather warms. Consider stock-piling summer yard waste ingredients. Be aware that low-maintenance composting won’t kill weed seeds, which can then get spread around the garden. A highly managed compost pile will kill some weeds through the gener-ated heat. Put weeds out for municipal yard waste collection where there’s a better chance they’ll be destroyed.

Contributing sources: U.S Environ-mental Protection Agency, U.S. Composting Council

These barrel-shaped containers are turned with a hand crank, making aer-ating and speeding up decomposition a breeze. Some manufacturers promise results in as little as two weeks. Due to the barrel’s relatively small-er size and capacity, getting the bal-ance between brown and green waste right is critical for optimal results, and users will need to wait for one batch of compost to finish before adding more organic waste.

Multi-Tiered BoxesGood for: People looking for low maintenance, but quicker results than a pile or bin; average to large households with yard waste. Multi-tiered composters are a series of stacked boxes with remov-able panels to allow the organic waste to move downward throughout the decomposition cycle. Finished compost comes out of a door at the bottom. Because the boxes are smaller than a large pile or bin, compost will “cook” faster; some users report their first batch took just four to six months. Collectively, stacked boxes are often comparable in size to a large holding bin, so they can compost a large amount of waste.

Worm BinGood for: People that want to compost indoors; apartment dwellers and small households that don’t generate yard waste. For everyone that has wanted to compost, but had insufficient outdoor space, a five-or-10-gallon bucket and some red worms could be the answer. Worm composting, or vermicompost-

WHAT TO COMPOSTDo compost:4Fruit and vegetable scraps4Grass clippings, twigs, leaves and wood chips 4Eggshells (broken into small pieces)4Coffee grounds and tea bags4Unbleached coffee filters, paper and cardboard

Don’t compost:4Pet waste4Meat and dairy (except in Green Cone device)

ing, is so compact that a worm bin can fit under most kitchen sinks. Because red worms are so efficient—each pound of them will process half a pound of food scraps daily—a worm bin doesn’t need aeration and won’t smell or attract pests. Note that worms won’t process brown waste, meat, dairy or fatty foods.

Green ConeGood for: People that just want to dump their kitchen waste and be done with it; those that want to compost fish or meat; households that don’t generate yard waste. Solarcone Inc.’s Green Cone system will handle up to two pounds of kitchen waste daily, including meat, fish and dairy products. It won’t compost brown waste. Users bury the bottom basket in the yard, and then simply put green waste together with an “accelerator powder” into a cone hole in the top. Ac-cording to Solarcone, most of the waste turns into water. Every few years, users need to dig a small amount of residue out of the bottom that can be added to a

garden.

Tracy Fernandez Rysavy is editor-in-chief of the nonprofit Green America’s Green American magazine, from which this article was adapted (GreenAmerica.org).


calendarofevents

SUNDAY, MARCH 1Day of Healing – In this half day workshop, we tune into healing energy within ourselves to clear & heal any issues relating to energy through meditation, yoga & healing energy. A lovely few hours just to be & work with yourself. Come away feeling refreshed & rejuvenated. Balance From Inside, 400 s. State St, Clarks Summit. 570-585-5683Yin Yoga with Priya Idgunji – A slow, medita-tive practice that uses gentle, long held postures to promote the flow of energy (Qi) through energy channels (meridians) in our bodies. In this practice, participants will the basic theory and practice of Yin Yoga and gain a basic understanding of the Chinese meridian system. 4-6pm. $30. RSVP 570-466-5613. Mountain Yoga, 359 S. Mountain Blvd, Mountain Top.

MONDAY, MARCH 2Mastering the Energy of Money – How to attract the financial abundance that you deserve. This class will cover how to change your frequency around money to attract more financial abundance into your life. $10. 6pm. Please RSVP to 610-283-0111. Thrive Wellness Center, 647 Wyoming Ave, Kinston.

WEDNESDAY, MARCH 4Nutrition and Body Chemistry – The student will learn the effect of the twenty-one chemical elements on colon health, how soft tissue is built, the importance of electrolytes and the importance of bone builders and blood builders. Holistic Nutri-tion Consultant Certification available. 3/3 and 3/10 6-9pm. $295. Please RSVP to 610-283-0111. Thrive Wellness Center, 647 Wyoming Ave, Kinston.

TUESDAY, MARCH 10Bach Remedies Class – Learn all about homeo-pathic flower essences and how and why homeopa-thy can be a very effective form of medicine. Learn about the various essences and what they are good for supporting and which ones are best for you. 6:30pm. $25. Please RSVP to 610-283-0111. Thrive Wellness Center, 647 Wyoming Ave, Kinston.

SATURDAY, MARCH 14Overcoming Grief Yoga – With Mindy Hill. Enjoy the peaceful and comforting environment Thrive. Class is full of loving energy. Experience low intensity yoga using stretching and breathing exercises to work with grief energy. 9am. $5. RSVP required. Thrive Wellness, 647 Wyoming Ave, Kinston. 570-283-0111Just Breathe Reading Circle – Monthly inspira-tional reading club. Bring a short original or tried and true text to share and join in on the discussion. Also shared at ideas and prompts for journaling. 6pm. The Wonderstone Gallery, 100 N. Blakely St., Dunmore. 570-344-2360.

SUNDAY, MARCH 15Live Music Yoga – Come and experience the calm-

ing of a live kirtan class. The rhythm frequency is at 528 hurt, the frequency of a human heart. Enjoy this opportunity to draw your attention inward as we open our hearts to the healing sound of the drum. 4pm. Balance From Inside, 400 s. State St, Clarks Summit. 570-585-5683

TUESDAY, MARCH 17Diabetes and Weight Loss Nutrition – Learn facts an myths with Holistic Health Care Practitioner Alys-sa Opiary. Based on her own experience as a Type I diabetic. Alyssa will expose the truth to help you create a more effective nutrition plan to stabilize your blood sugar. 6:30pm. Free. RSVP required. Thrive Wellness, 647 Wyoming Ave, Kinston. 570-283-0111

WEDNESDAY, MARCH 18Monthly World Peace Meditation – Started by The International Center for Reiki Training, join us as we join thousands of others around the globe. No experi-ence required, just a desire to send peaceful energy out to the World. 7:15pm. No fee. The Wonderstone Gallery, 100 N. Blakely St., Dunmore. 570-344-2360.

THURSDAY, MARCH 19 PEMF Open House – Try Pulsed Electromagnetic Therapy for only $5. As Seen on Dr. Oz PEMF is a non-invasive and gentle therapy where a magnetic field is pulsed through the body to improve oxygen to the cells, increases protein synthesis and decrease inflammation. Get relief from chronic pain, neuropa-thy, nerve pain, back and joint pain, fibromyalgia, arthritis and more! RSVP. Thrive Wellness, 647 Wyoming Ave, Kinston. 570-283-0111Natural Wonders: The Tiny Seed – A unique program series for children ages 3-6 and a guard-ian that offers discovery-based learning about the natural world through stories, art and outdoor ex-plorations. Children will discover how seeds travel and what they need to grow. $45 for 6 class series. Every other Thursday from 3/19 to 5/28. 1pm. RSVP to Lackawanna College Environmental Education Center at 570-842-1506.Healthy Home with Young Living – Get your spring cleaning off to a healthy start! Join this interactive workshop with Emily Taylor & Terra McAulliffe and discover tips, tricks and some in-credible products that can help you reduce toxins in your home environment and support your health and well-being while doing so. 6:30pm. Free. ProActive Family Chiropractic, 1146 Northern Blvd, Clarks Summit. 570-586-7762

SATURDAY, MARCH 21Guided Mediation – Connect with your true es-sence of love and shift your thinking in a profound way. A journey to self love, true inner peace and happiness. We will practice practical applications and meditation techniques that you can use daily. 9am. Balance from Inside, 400 S. State St, Clarks Summit. 570-585-5683.

NOTE: All calendar events must be received via email by the 15th of the month and adhere to our guidelines. Email [email protected] for guidelines and to submit entries. No phone calls or faxes, please. Or visit HealthyLehighValley.com to submit online.

Spiritual Experiences – Have You Had One? Eckankar Presents a Spiritual Discussion to explore dreams, visions, and divine love; try a spiritual ex-ercise and share your stories and experiences. 2pm to 3:30pmFree event, book ,CD and refreshments. The Inn at Jim Thorpe, 24 Broadway, Jim Thorpe, PA- Parking behind the train station. For more information please call Teri at 570-656-3790

SUNDAY, MARCH 22Spiritual Meditation Sunday – Nancy Micocci, in-vites you to share an hour about spirit-related topics. Beginning with a brief meditation, there will be an hour of open dialogue to share personal experiences about angels, Spirit, and synchronicity.10am. Please RSVP to 610-283-0111. Thrive Wellness Center, 647 Wyoming Ave, Kinston.Live Music Yoga – Come and experience the calm-ing of a live kirtan class. The rhythm frequency is at 528 hurt, the frequency of a human heart. Enjoy this opportunity to draw your attention inward as we open our hearts to the healing sound of the drum. 4pm. Balance From Inside, 400 s. State St, Clarks Summit. 570-585-5683

MONDAY, MARCH 23Making You Own Kombucha – Kombucha is a live probiotic drink loaded with enzymes, B-vitamins and detoxifiers. Jacqueline will give detailed instruc-tions and also share what she’s learned through trial and error on how to brew the perfect kombucha. 6pm. $15 includes starter tea. RSVP. Thrive Well-ness, 647 Wyoming Ave, Kinston. 570-283-0111

TUESDAY, MARCH 24Woodcock Sky Dance Walk – Join LCEEC and the Pocono Avian Research Center for a twilight walk as we look and listen for the peenting song and twittering flight of the America Woodcock. Relax in the moonlight as we observe the sky dance. The program will wrap-up indoors with an informative PowerPoint. Geared to all ages. 7-8:30pm. $5. RSVP to Lackawanna College Environmental Education Center at 570-842-1506.

FRIDAY, MARCH 27Inversion Workshop – Come join circus artist and instructor Kayla Dyches of Riot Circus Arts for some time upside down. This workshop breaks down skills, drills, exercises, and form to progress your in-version practice for headstands, forearm stands, and handstands. This workshop will challenge everyone but be accessible movement for everyone. 6-8pm. $30. RSVP 570-466-5613. Mountain Yoga, 359 S. Mountain Blvd, Mountain Top.

SATURDAY, MARCH 28Overcoming Grief Yoga – With Mindy Hill. Enjoy the peaceful and comforting environment Thrive. Class is full of loving energy. Experience low intensity yoga using stretching and breathing exercises to work with grief energy. 9am. $5. RSVP required. Thrive Wellness, 647 Wyoming Ave, Kinston. 570-283-0111Essential Oils for Your Pets – Discover why Young Living Essential Oils are an “essential” part of your natural health toolbox to support your pets’ health and well-being. Representatives available from 10-4pm with special guest Amy Young Lapp presenting an “Introduction to Essential Oils for Your Pets” at 2pm. Free. Stately Pet Supply, 515 S. State St., Clarks Summit. 570-585-7387.


savethedateREIKI LEVEL 1 CERTIFICATION

PROGRAMSATURDAY APRIL 18 • 9AM-4PM

Ideal for healthcare professionals, massage therapist, self-healers, holistic practitioners, yoga enthusiasts, reducing stress and increasing relaxation. Includes: History of Reiki/Reiki defined, Energy systems, Japanese Reiki techniques, Reiki Attunement (Initia-tion), How to use Reiki on others and self, Hands on Reiki practice time, 176 page Reiki Manual, Level 1 Certification Certificate. RSVP by February 28th 2015. $125, 50% due when registering. Core Chiropractic, Kingston, PA. To register contact Jack Marchese Reiki Master Teacher Usui/Tibetan Style. 570-579-4350, [email protected].

savethedateREIKI CERTIFICATION CLASSES

MOUNTIANTOP, PAReiki 1, Certification Program – March 14, 2015, 2015-9:30am-5:00pm. Highlights: History of Reiki, Japanese Reiki Techniques, Reiki 1 Initiation, hands-on practice time, includes 179 page Manual, Register by 3/6/15. CEUs granted for LMT’s. Reiki 3a, Certification Program – April 11, 2015, 9:30am-5pm. Highlights:Master symbol Initiation,use of crystals in Reiki grid, Aura clear-ing, moving Reiki meditation. includes Manual & 8 piece Crystal Set. Register by 4/1/15-,$195,. CEUs granted for Massage Therapists. Contact Anthony V. Wojnar D.D., OBT, RMT, Life Holistic Center LLC. Member: IARP, ICRT. 570-706-6680. [email protected]. LifeHolisticReiki.com

savethedateTHRIVE WELLNESS CENTER

HOLISTIC PRACTITIONER CERTIFICATION CLASSES

Clinical Treatment of Ailments – 10 Cases. March 22 and March 23.

ANATOMY, PHYSIOLOGY AND MEDICAL TERMINOLOGY

APRIL 12RNs, LPNs, LMTs – Earn CEUs. Prices Vary. Com-plete programs directed by Washington Institute of Natural Medicine with rolling admissions ongoing. Call 570-283-0111 or visit ThriveWelnessKingston.com for more details. 647 Wyoming Ave, Kingston.

savethedateBRIDGE METHOD

THURSDAYS: MARCH 12, 19, 26 & APRIL 2. 6PM-8:30PM

Pete Veltri ABT, developer of the Bridge Method will be teaching 4 sessions of a powerful energy healing method that comes from a place of openness and energy flow within the practitioner. You don’t have to be a energy worker to attend the workshop. $180. $25 deposit required; call Pete for more infor-mation. 570-586-8520. Bridgemethodhealing.com.

ongoingevents

dailyYoga Passport – Travel through the various “states” of yoga with this “passport” to wellness. Great way to get back to the mat! Sample 8 of the 12 varieties of classes. Turn in your passport when complete & receive a “FREE CLASS” & special gift. $80. Mountaintop Yoga., 359 S. Mountain Blvd. Moun-tain Top. 570-466-5613

sundayFree Kripalu Yoga Class – Discover how to become fully present in the moment to moment experiences of life. It is an approach in which you learn to allow yourself to be present to sensations, emotions and thoughts that are constantly flowing through you. 10am. Balance from Inside, 400 S. State St, Clarks Summit. 570-585-5683.

mondayPrenatal Yoga – The body has an innate wisdom about the stages of pregnancy, labor and birth. Class is designed to reconnect with this natural process. Yoga can alleviate many of the common discomforts of pregnancy. 6:15pm. With Mary Cardinal. $10 or $35 for 4 classes. Minerva Wellness, 52 Deer Ln, Honesdale. 570-253-8060Kripalu Yoga – A discovery into how to become-fully present in the moment to moment experiences of life. It is an approach in which you learn to allow yourself to be present to sensations, emotions and thoughts that are constantly flowing through you. 6pm. Balance from Inside, 400 S. State St, Clarks Summit. 570-585-5683.

tuesdayRelax Yoga – A class in yoga, breathwork, guided relaxation and meditation to support your body’s vital energy through the week. 6:30-7:30pm, $40/4cl. Moth-er’s Nature, A Natural Market, Mountain Top. 683 South Mountain Blvd, Mountaintop. 750-371-3848

wednesdayCandlelight Yoga – Open Vinyasa flow by candle lite to deeply relax. 8pm. Balance from Inside, 400 S. State St, Clarks Summit. 570-585-5683.Nutrient Absorption and Brain Health Forum – A Gathering to introduce the latest in brain health including nutritional supplements. Learn how Prodovite and Brain Reward can help improve memory and brain function. 6:45pm. Free. 540 Gleason Drive, Moosic. Call Fran for more informa-tion. 570-241-4965

thursdayMeditation/Relaxation Beginners – 6 week program to introduce basics of meditation, various forms of meditation, & explore gentle, restorative stretches for releasing tension in the body. Great for calming mind & freeing the body of negative energy. Thursdays at 7pm. $60. Mountain Yoga, 359 S. Mountain Blvd., Mountain Top. 570-466-5613Yoga for Beginners – 8 week journey to establish a path to wellness of body, mind, & spirit. Do it for you! Beginners classes focusing on alignment & safety, basic flow, breathing/pranayama, core stability, balance, & meditation with follow up & discussion. 5:30pm. $80. Mountain Yoga, 359 S. Mountain Blvd., Mountain Top. 570-466-5613Kripalu Yoga – A discovery into how to become fully present in the moment to moment experiences of life. It is an approach in which you learn to allow yourself to be present to sensations, emotions and thoughts that are constantly flowing through you. 9am. Balance from Inside, 400 S. State St, Clarks Summit. 570-585-5683.

fridayRaw Milk Delivery – Bi-weekly. Place your orders for gourmet raw cheeses, milk, yogurt, ricotta and cheese spreads from Klein’s Creamery in Easton, PA. To order call 570-371-3848. Mother’s Nature, A Natural Market, 683 Mountain BLVD, Mountaintop. Reiki Share – First and third Friday of every month. Open to any person who has received their reiki at-tunement and wants to hone their reiki skills. This is a time when the healers heal themselves and get much needed restoration. 7pm. Donation. Shoot-ing For the Moon. 6247 Rte 209, Stroudsburg, 570-992-0943. Chakra Clearing Yoga – Chakras are points or knots, in the subtle human body. By practicing poses that correspond to each chakra you can release blocks and clear the path to higher consciousness. 9:30am. Balance from Inside, 400 S. State St, Clarks Summit. 570-585-5683.

saturdayGentle Flow Yoga – Appropriate for Beginners. All are welcome to stretch, breathe, and relax with us as we take time out of a busy week to look inside and be kind to our amazing bodies. 9-10am. $10 or $32/4cl. Mother’s Nature A Natural Market, Mountain Top. 683 Mountain Blvd, Mountaintop. 570-371-3848Guided Mediation – Connect with your true es-sence of love and shift your thinking in a profound way. A journey to self love, true inner peace and happiness. We will practice practical applications and meditation techniques that you can use daily. 9am. Balance from Inside, 400 S. State St, Clarks Summit. 570-585-5683.


communityresourceguide HAIR RESTORATION – NATURAL

LEHIGH VALLEY INSTITUTE OF REGENERATIVE MEDICINEMikhail Artamonov, MD391 East Brown StreetEast Stroudsburg, PA 18301570-872-9800LehighValleyIntituteOfRegenerativeMedicine.com

We offer a cutting-edge therapy to grow your own hair without surgery or medication. Platelet Rich Plasma from the patient’s own blood stimu-lates the growth of blood vessels in the scalp, enhancing and creating

new hair follicles. This procedure reverses hair miniaturization and pattern baldness with a safe, natural and simple procedure.

HOLISTIC HEALTH

GEORGIA BONE, HHPThrive Wellness Center647 Wyoming Ave., Kingston PA 18704570-283-0111ThriveWellnesKingston.com

Holistic medicine has been life chang-ing to me, and I would love to share my beautiful gifts with all of you. Offering Iridology and holistic health-care exams, hormone balancing, detox foot baths, Bach flower essences, en-ergy balancing, Reiki, angel therapy

and intuitive services. Specializing in treatment auto immune illnesses, Lupus, Fibromyalgia, and Chronic Fatigue Syndrome. See ad, page 21.

HOLISTIC HEALTH EDUCATION

THRIVE WELLNESS CENTER647 Wyoming Ave., Kingston PA 18704570-283-0111ThriveWellnesKingston.com

Seven levels of course study in-cluding Iridology, Chinese Med-icine, nutrition, vitamin therapy, herbology, aromatherapy and homeopathy offered through the

Washington Institute of Natural Medicine. Successful graduates receive certification through ANHA, WINM, NADP and are board certified Holistic Health Practi-tioners. Rolling admissions and CEU credits for practitioners available. See ad, page 29.

HYPNOTHERAPY

INNER CHANGE HYPNOTHERAPYRichard SingerMobile, In-Home Appointments570-266-0785InnerChangeHypnotherapy.com

Reach your true potential as a Human being, remove blocks that seem to be holding you back, eliminate undesir-able habits or behaviors and enter a deep state of relaxation. 15 years’ experience as a psychotherapist,

behavior specialist and hypnotherapy to help clients that are ready to change and reach their true potential.See ad, page 23.

CHIROPRACTOR

PROACTIVE FAMILY CHIROPRACTICDr. Joseph McAulliffe, DC1146 Northern Blvd,Clarks Summit, PA 18411570-586-7762ProActiveChiro.net

We’ve all been taught the importance of caring for our teeth so we brush every day. Meanwhile, the spine and nervous system controls every func-tion in our body. At PFC, we care for the spines and nervous systems of

all ages. Book a spinal health check-up today to maximize your health.

COLON HYDROTHERAPY

WAVERLY WELLNESS HOUSE Donna Florimonte, RN 1102 Lily Lake Rd, PO Box 255 Waverly, PA 18471 570.563.2565 WaverlyWellness.com [email protected]

32 Years of combined experience im-proving energy and health of your colon, liver, gall bladder, lymph sys-tem, and immune system. Therapy addresses mood relieving altering in-flammation, constipation, digestive

distress, fatigue, foggy thinking, skin problems, weight issues, sinus congestion and hormonal dis-tress. Experience optimal wellness with full-spec-trum sauna, lymphatic drainage, colon hydrothera-py, better nutrition, Young Living essential oils and more. See ad, page 11.

ESSENTIAL OILS

YOUNG LIVING ESSENTIAL OILSTerra McAulliffe Independent Distributor #41405306267-218-2635HappierHealthier.VibrantScents.com

For over 20 years, Young Living has cultivated therapeutic-grade essen-tial oils, supplements and personal care products from their own farms, distilleries and distribution to guar-antee their purity and potency. We’re here to support your health

& wellness! Retail & Wholesale accounts available. Contact me for Wellness Events, Home Parties and/or a Business Opportunity.

ACUPUNCTURE &PHYSICAL THERAPY

COME ALIVE ACUPUNCTUREScott Wilson P.T., M.S., Lac.Moscow, PA [email protected]

Let me help you eliminate pain and discomfort, restore function, and create a renewed sense of well-being and balance. I make no attempt to diagnose and treat disease. My focus is to bal-ance the body, empower the mind, and

watch disease go away. Home visits for seniors available in limited areas, See ad, page 23.

BIRTHING SERVICES - NATURAL

PEACE AND HEALING FOR WOMENKim E. Zuchlinski, LMT, Doula, HBCE134 Broad Street Suite 8Stroudsburg, Pa. 18360570-730-9963peaceandhealing.massagetherapy.com

Offering HypnoBirthing® Child-birth Education in addition to mas-sage therapy and doula services. In our 5 class series you and your partner learn how to call upon your natural birthing instincts to birth your baby in a way that most mirrors the way nature intended. Be fully

aware and in control but profoundly relaxed so you can give your baby a calm and gentle welcome.

BODYWORK

WALDEN PONDCRAIOSACRAL THERAPY CENTERFran Pisko, LMT540 Gleason Drive, Moosic PA 18507570-241-4965WaldenPondTherapies.com

We can help your migraines, head-aches, chronic neck and back pain, stress and tension related disorders, chronic fatigue, fibromyalgia, TMJ syndrome, scoliosis, learning dis-abilities, ADD/ADHD and PTSD. Offering Essential oils and Victory nutritional supplements. See ad, page 21.

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INTEGRATIVE MEDICINE

MJA HEALTHCARE NETWORKMikhail Artamonov, MD PhD5195 Seven Bridges RoadEast Stroudsburg, PA 18301570-872-9800MJAHealthcare.com

Combining Allopathic (Western) medicine, Oriental medicine and the newest medical technology to offer patients complete and personalized health care. Certified in Physical medicine and rehabilitation, Pain

medicine, Independent Medical Examination and Addiction Medicine, Electrodiagnostic Medicine, Medical Acupuncture, Functional and Anti-Aging Medicine. See ad, page 31.

MAULFAIR MEDICAL CENTERConrad Maulfair, D.O.2970 Corporate Court, Suite 1Orefield, PA 18069610-682-2104 •DrMaulfair.com

Dr. Maulfair is an Osteopathic Physi-cian bringing four decades of knowl-edge and experience in alternative, complementary medicine to his patient care. Help for all conditions and all ages. Offering Chelation Therapy,

Hubbard Method Sauna detoxification and many other treatment programs. Brining the best of both worlds to their patients.

LIFE CHANGE COACH - HYPNOTHERAPY

EDWARD SCHICITANOThrive Wellness Center647 Wyoming AveKingston PA 18704570-283-0111 • ThriveWellnesKingston.com

Change your brain, change your life. Using a combination of techniques to help you find solutions to the problems that hold you back. Quickly change your emotional states, limiting beliefs, and empower yourself in any situa-

tion. Works with athletes, students, business peo-ple, and individuals to manage stress/anxiety, lose weight, stop smoking or create a competitive edge. See ad, page 21.

NATURAL HEALTH

ALYSSA OPIARY, PTA, HHPThrive Wellness Center647 Wyoming AveKingston PA 18704570-283-0111 • ThriveWellnesKingston.com

Offering holistic healthcare exams, and diabetic exams, Reiki energy healing, nutritional advice, therapeutic supplemen-tation, and natural healing methods with specialization for those with Juvenile Diabetes, Type II Diabetes, gestational

diabetes, pre-diabetes, and insulin resistance. Through her own experiences as a Type I diabetic she shares extensive knowledge of how to deal with the symp-toms and complexities of diabetes. See ad, page 21.

NEURO EMOTIONAL TECHNIQUE Don Strasburger, DC 1102 Lily Lake Road, PO Box 495 Waverly PA 18471 570-290-3833

Relieving Stress Fast. Stress from Work, Home, Family, Friends, Finances, Health, Learning, Relationships, etc. We cover Grief, Resentments, Fears, Anguish, Sadness, Frustration, Anger, Phobias. We get good results because

we address your stress with: structure, nutrition, emotion and homeopathy. See ad, page 15.

REIKI

LIFE HOLISTIC CENTER, LLC Mountain Top, PAAnthony V Wojnar D.D., RMT, OBT570-868-6635LifeHolisticReiki.com

Our main focus is Reiki, a Spiritual practice which promotes physical, emotional and spiritual healing. We offer Certification in Reiki 1 thru Reiki Master/Teacher Usui and Ti-betan Style. Reiki and Reiki/Shiatsu sessions and, also a monthly Reiki

Share. Received a Master/Teacher attunement on Kurama Mtn. Japan, the birthplace of Reiki. CEU’s for Massage Therapists. Member IARP., ICRT.

ROLFING

ROLFING® STRUCTURAL INTEGRATIONOF NORTHEASTERN PENNSYLVANIARichard Paterson, Certified Rolfer™Practicing in Milford and Scranton/W-B571-265-9950 • [email protected]

Rolfing improves posture, makes move-ment easier, and reduces structural pain. It can release long-held patterns or restore movement after injury or surgery. Rolfing has helped dancers, performers, and athletes use their bod-

ies more efficiently. See ad, page 32.

WEIGHT LOSS

MJA HEALTHCARE NETWORKMikhail Artamonov, MD PhD1104 Van Buren Road, Suite 101Easton, PA 18045610-438-4460 • MJAHealthcare.com

Lose up to 20 pounds in 6 weeks with medically supervised weight loss. We take a personalized approach to weight loss based on science. The continual body composition moni-toring included in our program en-

sures the weight loss is truly coming from fat, not muscle. Ongoing behavioral counseling teaches people how to work with their body’s natural tenden-cies to lose weight and keep it off. See ad, page 40.

WELLNES CENTERS

THRIVE WELLNESS CENTERAmber Summers, HHP647 Wyoming AvenueKingston PA570-283-0111ThriveWellnessKingston.com

Alleviate symptoms of disease and heal through nutrition, supplementation, relaxation and mental/emotional free-dom. Our Mission is to educate the community about the healing nature of holistic wellness and provide sanctuary

within the community where like-minded profes-sionals can come together to offer affordable holis-tic services in a peaceful, tranquil setting. See ad, page 21.

WAVERLY WELLNESS CENTERDonna Florimonte, RN 1102 Lily Lake Rd, PO Box 255 Waverly, PA 18471 570.563.2565 waverlywellness.com [email protected]

32 Years of combined experience im-proving energy and health of your colon, liver, gall bladder, lymph sys-tem, and immune system. Therapy addresses mood relieving altering in-flammation, constipation, digestive distress, fatigue, foggy thinking, skin

problems, weight issues, sinus congestion and hor-monal distress. Experience optimal wellness with full-spectrum sauna, lymphatic drainage, colon hydrotherapy, better nutrition, Young Living es-sential oils and more. See display a page 11.

YOGA INSTRUCTION

MOUNTAIN YOGA359 Mountain BlvdMountaintop, PA 18707570-466-5613MuountaintopYoga.xyz

We are committed to provid-ing quality yoga instruction at affordable rates. You will feel right at home in this h u m b l e , l i t t l e s t u -dio where all individuals

can practice yoga in an atmosphere free from judg-ment, competition, & expectation while improving strength, flexibility, balance, & coordination while enhancing mental focus & quieting the mind. Over 20 classes weekly. See display a page 31.

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classifiedsAPPEALS

Healers Wanted – Help us to aid in the healing environment at Pocono Medical Center. Seeking volunteers for the Complementary & Alternative Medicine Program. Interested practitioners in Reiki and massage, artists and musicians please contact Jill Howell at 570-476-3443 or email [email protected] .

COURSES

Aromatherapy Certified Course Online – A solid introduction to the science and art of Aromatherapy in 6 weeks or the course can be taken in your own time, to fit into any schedule. Reasonably priced. For more info or to register contact Barbara Fenton at 610-393-2036 or [email protected]

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Beautiful Office Space – Tannersville location of-fers a quiet and relaxing environment in a holistic healthcare center. Relatively quiet professions such as business or life coaching, architecture, counsel-ing, therapeutic, are desirable. Handicap accessible. Please call 570-332-4365 for more information.

Office space, treatment room, class room – Moosic location offers convenient office-away-from-home for practitioners, counselors or facilitators. Handicap accessible. Call the Walden Pond Therapies Center at 570-241-4965 for details.

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PRODUCTS

Essential Oils Home Experience – Young Living Essential Oil party in your living room for you & your family/friends. Call Melissa Russo to arrange: 570-344-6375. MelissaRusso.VibrantScents.com

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Tai Chi and Qigong DVDs – Aleve many health ail-ments by practicing Tai Chi and Qigoing anywhere and anytime with quality DVD instruction. Simple to learn and can be practiced by anyone, young or old. Advanced through Expert levels available at EasternHealth123.com

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Crystal healing bowl sessions - Crystal Singing Bowls offer powerful vibrational healing and a very unique meditation experience. Balance body and life, clear the mind, improve confidence, increase hope and joy. Balance By Lisa 484-903-6435.

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Natural Awakenings - Scranton/Wilkes-Barre, PA Edition

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