natural awakenings greater las vegas november 2014 issue

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November 2014 | Las Vegas Edition | NaturalAwakeningsLV.com

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contentsNatural 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.

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

17 CELLULITE SHRINKERS Five Simple Exercises to Smooth Thighs by E.C. LaMeaux

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

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

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

24 BREATH-TAKING WISDOM Six Ways to Inhale Energy and Exhale Stress by Lane Vail

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

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24 Greater Las Vegas NaturalAwakeningsLV.com 25natural awakenings November 2014

We draw an a s tound ing 22,000 breaths daily, but because breathing is invol-

untary, we often take it for granted. Transforming breathing into a conscious activity can provide amazing energy, awareness and control, and dramatically improve our mental, physical and cre-ative performances, according to Al Lee, co-author of Perfect Breathing: Transform Your Life One Breath at a Time. That’s 22,000 opportunities to choose health and wisdom every single day.

Everyday EaseLee paints a picture of perfect breath-ing: “Watch a baby breathe; it looks like there’s a balloon in the stomach that inflates and falls back down. This is belly breathing—pleasant, enjoyable and natural.” During inhalation, the diaphragm pulls down under the lungs, allowing them to expand with air and displace space in the abdomen. However, “Breathing can fall victim to the same movement dysfunction as any other skill, like running or walk-ing,” says Nick Winkelman, director of

movement and education at EXOS, an elite athletic training facility in Phoenix, Arizona. He points to “shoulder breath-ing”, characterized by a lifting of the shoulders with each shallow sip of air, as a common dysfunction perpetuated by too much sitting. “Hunching over the laptop or sitting in the car binds up the abdominal region and reduces the possibility of expansion there, so the breath moves higher into the chest cavity,” Lee explains. Replacing shoulder breathing with belly breathing “creates a cascade of positive effects,” says Lee, including lowering blood pressure and boosting the immune system. Deep breathing also clarifies the mind and is used in nearly every spiritual tradition to achieve deeper states of prayer, meditation and contemplation, he notes. Try these six healing techniques.

Six-Second BreathLee’s six-second breath is a simple prescription for stress that can be used anytime, anywhere. Relax the abdominal muscles and inhale for three seconds,

breathing through the nose to “disinfect, filter, condition and moisturize the air before it reaches the lungs,” says Lee. Visualize the breath filling the body like a bell, with the flared bottom expanding completely around the waistline. Pause momentarily and exhale through the nose or mouth for three seconds, gently con-tracting the abdomen to help expel the air. Practice this whenever needed to ease stress or for five minutes daily to establish a slower, deeper breathing pattern.

Ocean BreathThe yoga breath ujjayi, or ocean-sound-ing breath, is achieved by slightly con-stricting the throat muscles and gently lifting the glottis, so that a soothing hiss is produced when the breath is drawn in through the nose. Dr. Richard Brown, an integrative psychiatrist, associate profes-sor at New York’s Columbia University and co-author of The Healing Power of the Breath, explains the benefits. “Ujjayi creates resistance to air flow, triggering receptors deep within the lungs’ alveoli, which allows more oxygen to be deliv-ered to the cells. It also stimulates the vagus nerve input to the brain, which promotes calmness and clear thinking.”

Target BreathingA recent study from the journal Pain Medicine found that deep, slow breath-ing, combined with relaxation, effectively diminishes pain. “The nervous system represents a physical or emotional trauma in an unregulated pattern of signals,” says Brown. “But the mind and breath can wash away and rewire that pattern.” Practice target breathing, a technique derived from qigong, by inhaling deeply into the belly and visualizing the breath as a ball of energy which upon exhaling can flow to the place in the body needing healing, advises Lee.

Bellows BreathBrown has co-authored a review in the Journal of Alternative and Complemen-tary Medicine describing the neuro-physiological basis and clinical benefits of yogic breathing on depression and post-traumatic stress. Bhastrika, or bel-lows breath, is a mood-lifting technique wherein one inhales vigorously through the nose while raising the arms above the

Breath-Taking WisdomSix Ways to Inhale Energy and Exhale Stress

by Lane Vail

head, fingers extended, and then forcibly exhales through the nose while pulling the elbows down alongside the ribs with fingers closing gently. Avoid overdoing it, instructs Brown; three rounds of 15 to 20 breaths are sufficient for healthy individuals.

4-2-10 Breathing Anxiety attacks often generate feelings of breathlessness, and fixating on each inadequate inhalation reinforces panic. Winkelman recommends 4-2-10 breathing, a technique that emphasizes elongating exhalations. Inhale through the nose for four seconds, hold for two, and then slowly release the breath for up to 10 seconds. Lee explains that after several breaths, the brain will start to shift from reactive emotional thinking to rational problem solving. “Concentrating on the breath makes it hard to think about the future or rummage around in the past,” says Lee. “It keeps you in the moment, intimately in touch with the mind, body and emotions.”

Lane Vail is a freelance writer in South Carolina. Connect at WriterLane.com.

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©2014 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

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Dear Friends,

November is a great month to re-flect upon the abundance that

life and the Earth provide to us. It is a time of celebrations honoring the har-vest from which we reap the benefits. While enjoying such fall celebrations as Great Basin Permaculture's annual Mesquite Pancake Breakfast or fresh52's free Harvest Festival, mindfully give thanks for the people who offer their hearts, time and energy to make the day possible. As you gather for Thanksgiving, pay tribute to the wisdom of every culture that has positively impacted your life and spirit. Pause to consider the sacrifices the Native Americans endured as the entire world

inundated the sacred ground of North and South America. Strive to understand the Native Americans deep reverence for the Earth, as the human relation to Her must not be forgotten. It must become a lesson. This month, consider the blessings and abundances that surrounds you. Practice holding back from complaints. Take time to consider sacrifices made, willingly or otherwise, for your happiness and comfort. Be grateful. Your life is a blessing. This month’s feature topic is of personal growth and em-powerment. There is no journey more worthy of your energy than learning to love yourself enough to create the life you desire. There are many tools, practitioners, coaches, healers and empowerment catalysts available to support and teach how to obtain your dreams. Each day breathe out stress and breathe in wisdom and seek out healthy/organic foods and beauty product. Honor yourself. As publisher, I am blessed to create what I love. Each month a considerable por-tion of my energy is with you, readers, because you continue to show me how much the magazine inspires and awakens you. I wish you an abundance of knowledge, empowerment and peace. I pray you receive more than you need, share with others, live a life of gratitude and feel the power that comes from focusing on that which excites you. I have heartfelt appreciation for the Natural Awakenings advertisers. Without you, we would not be able to bring healthy mind, body and spirit services, products and articles to the readers of greater Las Vegas. Without you, Ipersonally would not have benefitted from your infinite connections to Source. When I implored you, my Natural Awakenings family, to assist in the healing of a loved one, you were supportive. Your healings were received with a heart full of love and appreciation. I am graciously reminded that all who respond to spiritual need can, in their own way and within their own environment, cooperate in fulfilling a divine Plan. For your advertising and kindness, I am forever beholden to you. I am so grateful for my editors, contributing writer, production manager, empow-erment catalyst and community liason. Thank you for the precious energy you share while we are together on this journey. It is our combined Spirits that vibrate from the pages of this publication. Our combined light shines throughout Greater Las Vegas.

Peace,

letterfrompublisher

Gabrielle Wyant-Perillo, Publisher






newsbriefsWhat Is Living in Your Mouth?

Dr. Michael Bell, of The Bell Center for Holistic Dentistry, is including a free phase contrast mi-

croscope test as part of a $90 new patient special. Using a phase contrast microscope, Bell stud-ies a sample of the plaque between the teeth. This is a comprehensive periodontal disease assessment that detects gum disease far earlier than traditional tests. The microscope does this by finding “bugs” living in your mouth and projecting the images on a television monitor. The visualization of these “bugs” allows the patient to see what bacteria are living in the mouth and learn if they are at risk for gum disease. “When a patient has problems keeping these bacteria in line,” says Bell, “I prescribe an effective at home care system that includes comfortable trays and a bacteria-killing gel that is worn a few minutes a day.” At The Bell Center, state of the art techniques are used to assess oral health. “The mouth is a portal to your body, which is why unhealthy gum tissue is a serious threat to the rest of your body,” says Bell. “Gum disease occurs when harmful bacteria form colonies in the gums and cause inflammation and damage.” Studies have linked gum disease to other serious diseases, such as diabetes, heart disease, blood clots, strokes and Alzheimer’s disease.

Location: 8068 W. Sahara Ave., Ste. A, Las Vegas. For more information, call 702-256-7666 or visit LVTMJDentist.com. See ad, page 11.

To BE Woman Paramount Speakers Series

I WILL! International Women Integrate Love & Leadership presents Overcoming Challenges

& Tragedy to Find Your Life Purpose at 6:30 p.m., November 12 at TPC Summerlin, in Las Vegas. The presentation is part of the To BE Woman Paramount Speakers Series and the presenter this month is Jennifer Gammons-

Mujica, founder of I WILL! and Living Well Organic. I WILL! International Women Integrate Love and Leadership is a community organization, no membership required. The purpose of the group is to encourage women to be their best in personal wellness, career achievements, relationships and community. According to Gammons-Mujica, “The mission of the organization is to empower women to live well and prosper in all areas of life. We inspire each other to make a positive impact on the world and shine!”

Cost of presentation is $25, includes hors d’ouevres. Location: 1700 Village Center Cir., Las Vegas. For more information, call 702-439-0860 or email [email protected]. See ad, page 21.

coverartist

The Joy of LifeDouglas François Girard

Growing up in Africa, Douglas François Girard spent hours studying pictures of Europe, Canada and Alaska in National Geographic magazines, longing to be present in northern forests, looking out across a vista dominated by towering mountain peaks. Girard’s studies of mythology increased his love for these faraway destinations. “Ancient cultures considered shady forests, pools of water and high mountain peaks as mystical places where they could feel closer to their gods,” he explains. “From time immemorial, mankind must have stood in awe of nature at such spots and been touched the by same spiritual feeling that I experience.” Girard moved to Alaska in 1993, finding his revered “cathedrals of still-ness” in the Chugach and Talkeetna mountains. His landscapes pay homage to nature’s many changing moods, imbu-ing his art with a richly nuanced sense of mystery and expectation. The mountains and mythology in-spire his figurative landscapes, as well. “My figures act in harmony with the moods of nature,” says Girard. “They partake in rituals, emerge out of mist and are nearly always close to water, the symbol of life. They meditate on the shores and in the sanctuary of womblike mountain lakes or dance near bubbling waterfalls. Here, beauty, peace, mystery and the mystical reside.”

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newsbriefs

Healer Creates Products Infused with Peace and Blessings

Spirit of the Owl Healing Arts (SOTO) offers natural products that are created

in Sacred space with loving gratitude, infused with Reiki and given special blessings. “I’ve always held a deep connection with Mother Earth,” says Roxanne Perillo, founder of SOTO Healing Arts. “I instinc-tively started making products created with ingredients from the Earth, knowing that they will assist with personal healing.” Perillo, a Reiki Master, Shamanic Energy Medicine Practitioner and heal-ing products mixologist, explains that she became aware of true healing after Shamanism opened her heart to Spirit, the

Winds, Pachamama and the Heavens Above. “Before I begin making anything, I open Sacred space by honoring Earth, Heaven, the Four Directions and the Sacred Winds,” she says. “I thank the Earth for sharing her creation and I offer love and gratitude to the plants, herbs and botanicals. I thank them for sharing their life with us.” Before making any product, Perillo asks Spirit to make her a clear and open channel, guided by light. “I do this,” she says, “to open up the energy for the highest good.” According to Perillo, all SOTO products are created with special intentions. “While making soaps, for example, I pray that all using them will have peace and blessings. In fact,” she continued, “I’m about to mix up a batch of lavender and spearmint!”

To place an order or learn more about Spirit of the Owl Healing Arts, call 920-336-6468 or visit SpiritOfTheOwl.com. See ad, page 23.

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Breakfast in the Garden Includes Local Edibles

The Great Basin Permaculture’s (GBP) fourth annual Mesquite

Pancake Breakfast will take place from 8:20 a.m. to 12:30 p.m., No-vember 8, at Permaculture Learning Garden within Vegas Roots Com-munity Garden, Las Vegas. This an-nual, all you can eat breakfast high-lights foods that grow in our desert. The key ingredient in the pan-cake recipe is the mesquite bean flour harvested from the pods of mesquite trees. “This is the first year we harvested and milled beans from trees at our Permaculture Learn-ing Garden and UNLV campus,” says GBP volunteer, Enrique Garcia. Vegan, gluten free pancakes will also be available. Featured pancake accompaniments include prickly pear and pomegranate syrup made from local edibles. Mesquite pods ripen throughout the summer and are harvested after the Southern Nevada rainy season, in late July/early August when the pods are ready to be pulled from the tree, cleaned, dried and milled into flour. “Mesquite flour is delicious,” says Garcia. “It has a sweet, nutty flavor and is naturally free of gluten.” All fundraiser donations will sup-port Great Basin Permaculture’s efforts to inspire sustainable choices in dry-land communities through action and education.

Suggested donations are $15/adult and $5/child. Location: 715 N. Tonapah Dr., Las Vegas. For more in-formation, call 702-636-4152 or visit GreatBasinPermaculture.org.


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Dreams Come True at Dream Career University

In early 2015, Heal-ing House Institute, Las

Vegas, launches Dream Career University, a com-prehensive program de-signed for those whose hearts long to do the work they love. A c c o r d i n g t o Healing House Institute founder, Christine Fer-guson, “We often hear from people who want

to transition from a job they don’t enjoy, to a career that speaks to their heart, they are just not sure where to start or the steps to take. So, we help them accomplish that major milestone.” Dream Career University will be available online in a live, interactive environment. Graduates are expected to leave the program in eight weeks with more than just a blueprint for achieving their dream career. “They will experience an inspir-ing, soul-lifting course that takes each person to their own new level of awareness,” says Ferguson. Healing House Institute offers personal development and spiritual growth programs that empower people to flourish in their personal and professional life. Ferguson is a speaker, coach and co-author of personal de-velopment books including The Power of the Platform: Speakers on Life with Jack Canfield (Chicken Soup for the Soul) and Les Brown (Live Your Dreams).

For more information call, 702-720-4065 or visit Healing-HouseInstitute.com. See ad, page 16.

Autumn Harvest Festivalfresh52 Farmers’ & Ar-

tisan Market hosts the annual Autumn Harvest Festival from 8:30 a.m. to 3 p.m., November 8, at Tivoli Village. This free, fun-filled event is a cel-ebration of community and the bounties of fall harvest. “This is our way of giving back to the com-

munity that has been supporting us throughout the year,” says founder Carrie Hogan. Autumn Harvest Festival is for the entire family, with live entertainment from The Voice contestants and local chef demonstrations. Kids of all ages can enter the annual pie-eating contest and pumpkin decorating contest or participate in one of the many craft activities.

Location: 302 S. Rampart., Las Vegas. For more information, call 702-481-6558 or visit fresh52.com. See ad, page 23.

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healthbriefs

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

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

Organics Boast More Nutrients, Fewer ToxinsConventionally grown foods contain pesticide

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

Looking at Beautiful Art Bumps Up Brain Activity

Researchers from Japan’s Oita Uni-versity have found that aesthetic

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

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



Lead Lurks in Lipsticks and Skin WhitenersRecent research has found several heavy metals in

numerous lipsticks and cosmetics. These include mercury and lead in skin-whitening creams, and chromium, cadmium and lead in lipsticks. Scientists from the Loma Linda University School of Medicine and the University of Arizona’s College of Medicine tested 549 cosmetic skin-lightening

products manufactured in 32 different countries. The products were purchased online and from stores in the U.S., China, Taiwan, Japan and Sri Lanka. Thirty-three of the products contained more than 1,000 parts per million (ppm) of lead, and 45 percent of them contained more than 10,000 ppm of lead. Of those purchased in the U.S., 3.3 percent had mercury levels greater than 1,000 ppm. University of California scientists tested 24 lipsticks used frequently by teenagers and purchased at local stores. They found 75 percent contained lead and nearly half exceeded the U.S. Food and Drug Administration’s (FDA) maximum acceptable concentration of lead for candy (0.1 ppm). In 2010, the FDA tested 400 lipsticks and found lead in every sample tested—with concentrations ranging from 0.9 to 3.06 ppm. Other studies have confirmed similar findings. They also found significant concentrations of chromium and cadmium among some of the samples. There are currently no concrete international or U.S. standards for safe levels of these heavy metals in cosmetics.

Algae-Based Cosmetics May Ward Off Inflammation and CancerAlgae extracts added to natural

cosmetics may help prevent cancer. A recent review of research from Taiwan’s Kaohsiung Medical University found marine algae extracts help protect skin cells by reducing oxidative stress, which has been linked to both inflammation and cancer. The review covered the major algae types of red algae, brown algae (such as kelp), green algae and blue-green algae (such as spirulina). A host of compounds in these extracts were found to provide protection against free-radical dam-age. In one study, phloroglucinol, a phenol derivative from brown algae, inhibited inflammation among human tissue sarcoma cells.

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

Source: SierraClub.org

globalbriefsGolden YearsSenior Roommate ServiceCombats LonelinessAARP, Inc., estimates that about 8,000 baby boomers turn 65 every day. With longer and healthier life expectancies, many are divorced or widowed and need roommates to have com-pany and chat with; to share living costs and chores; and for emotional support. Women-only Roommates4Boomers.com founder Sarah Venable says, “I went online to find a service that helps women over 50 find

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

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

Source: Inhabitat.com

Eco-India Strides Promised in Environmental ProtectionFollowing the lead of Jadav “Mo-lai” Payeng, an Indian man who singlehandedly planted 1,360 acres of forest, India’s Rural De-velopment Ministry will plant 2 billion trees along the nation’s 62,137 miles of highways to com-bat rural poverty and youth unem-

ployment and improve the environment, which suffers from severe air pollution. According to the World Health Organization, India currently has a youth un-employment rate of 10.2 percent and six of the world’s 10 cities with the worst air pollution. Prime Minister Narendra Modi has also announced a target of spreading electricity to every home by 2019, relying largely on solar power, and the govern-ment is furthering plans to clean up the Ganges and Yamuna rivers.

Source: Treehugger.com


Treehugger.com

SierraClub.org


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

Source: EcoWatch.com

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

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

back, it was fear. After two years of trying, she was able to do a headstand. Along with a sense of accomplishment, this quirky achievement was a revelation as she ultimately concluded, “If I can do one thing like that, perhaps there are others.”

Take a StandPersonal empowerment is all about taking a stand—developing the vision, counter-ing misguided beliefs, having a plan and then moving forward to be the best ver-sion of one’s true self. David Gershon and Gail Straub, of West Hurley, New York, authors of Empowerment: The Art of Creating Your Life As You Want It, contend that empow-erment always starts with a desire for a better life. “We need to learn how to dream, how to boldly and courageously reach for our highest visions,” says Straub. “Start with what’s working already and the

vision of what life can be.” She likens self-empowerment to “spiritual surfing, riding the wave where the energy, momentum and passion are.” As workshop leaders, they encourage participants to transform limiting beliefs, determine what is meaningful for them, construct a compelling vision from that insight and then find ways to manifest that vision. They address six key areas in which to become more powerful and realize our personal best: physical health, emotional health, relationships, work, finances and spirituality.

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

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

Powerful You! Six Ways to Create the Life You Want

by Judith Fertig



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

RelationshipsActing on heartfelt emotions can help forge stronger and healthier relationships. “Sometimes, we say yes to a false image of ourselves or hide who we are in order to be accepted,” counsels Ruiz, noting that not presenting our authentic selves in relationships will weaken or replace true intimacy with a sense of loneliness and distance. “Say, ‘I forgive, I accept and I let go.’” This paves the way to being

genuine, which naturally leads to greater unconditional love and more fulfilling and honest relationships. In romantic relationships, life coach Martha Beck, Ph.D., author of Finding Your Way in a Wild New World: Reclaim-ing Your True Nature to Create the Life You Want, suggests ditching the image of two people looking soulfully into each other’s eyes. “Realize that you’re both changing all the time,” she says. Instead, envision two people walking side-by-side at the same pace, and a relationship that will continue to refresh and move forward, instead of getting stuck in well-worn patterns.

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

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careers forward.

FinancesFiscal self-empowerment involves cultivat-ing the confidence that we will be able to obtain more money when needed. Beck maintains that anyone can create abun-dance that lasts. “Where people believe they get abundance, they will,” she says, as in friendships or creative problem solving. It’s the mixed internal messages of, “I need more money,” with, “There’s not enough to go around,” that can block the flow of abundance in our lives. Beck, who lives in San Luis Obispo, California, recommends throwing a “neu-rological toggle switch” to turn off the “lack-and-attack” part of our brains and turn on the “everything-is-going-to-be-all-right” area. This is realized through slowing down, relaxing and meditating. “You have to relax to start dissolving the disbelief in the possibility of having what you want,” she says. “Empty out the negative thoughts in order to gain the confidence that abun-dance is yours.”

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

to a redefining moment—a chance to con-nect with our authentic self. Jones cites seven characteristics of the authentic or timeless self: realizing our oneness in life, reverence for that life, fearlessness because we know we’re part of something bigger, integrity, humility, equa-nimity and unconditional love. “When these qualities become the norm in our daily lives, we’ll know we are living from the authentic self,” he says. Jones urges us to live “more vertically.” He explains, “We exist on what I call the surface of life, a horizontal pathway where we go about our daily routines. We often don’t hear the siren call from the depths of our being because we are so busy ‘doing’. It’s the authentic self that’s eternally calling us to be who we were born to be.” He describes a “sacred intersection” where we can turn from the horizontal everyday and move in a vertical direction to the depths of our souls or the heights of our imaginations via mindfulness and self-enquiry. Fortunately, every moment of every day offers this opportunity to expand our being. The key question is, “Will we be consciously present enough to recognize the opening and step through the door?” These experts concur there is no fin-ish line for self-empowerment or attaining the perfect place to stay. It’s a “sustainable growth process,” says Gershon, an ideal project for the rest of our lives.

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

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fitbody

Unsightly cellulite, which is comprised of fat deposits just beneath the skin, appears as

lumps or dimples, usually near the buttocks and upper thighs, and is most common in women. Building muscle can make cellulite harder to notice and help burn more calories. While cellu-lite deposits might not be eliminated, burning body fat will make them shrink and be less visible. Here are five top exercises to blast stubborn cellulite.

Cardiovascular ExerciseAs long as we’re expending more calo-ries than we’re taking in, we will begin burning the body’s fat deposits. As cardio workouts burn calories, they can reduce overall body fat, which also makes cel-lulite harder to see. Any exercise such as walking, running, hiking or cycling can help in the overall battle to burn calories and blast cellulite.

Stair ClimbingStair climbing burns at least 10 calories a minute, according to the nonprofit Na-tional Wellness Institute, that promotes healthy lifestyles worldwide. Plus, stair climbing has the added benefit of work-ing all the muscle areas that tend to get hit with the greatest amounts of cellulite.

Leg LiftsJanet Wallace, Ph.D., professor of ki-nesiology at Indiana University-Bloom-ington, advises that leg lifts are the best exercise for toning the outer thighs. Lie on the floor on your side, plac-ing one elbow on the ground and prop

your head up with that same hand. Place the other hand on the floor beside your waist. With legs straight and toes point-ed, lift the top leg up as far as it will go, then slowly lower it back down. Do 10 to 15 reps, and then turn over and work the other leg.

Back KicksAn MSNBC health segment recommend-ed this fat-busting move to target all the areas that are most susceptible to cellulite. While kneeling on hands and knees, lift a leg up behind you until it’s pointed upward at a 45-degree angle. Slowly bring the leg back down and repeat the movement with the other leg. Start with 15 reps and work up from there.

Cellulite ShrinkersFive Simple Exercises to Smooth Thighs

by E.C. LaMeaux

SquatsStand comfortably with feet about a foot apart. Slowly bend the knees to lower your body until both thighs are parallel to the floor. Then gradually stand back up, squeezing gluteal and back-of-the-thigh muscles as you rise. If performed consistently, this exer-cise will increase muscle strength in the thighs and buttocks, which also helps burn fat, according to the Mayo Clinic. Less fat equals less noticeable cellulite. As with the other exercises, start with 15 repetitions per session and work up to more.

E.C. LaMeaux posts a body of work at Gaiam Life (Life.Gaiam.com), from which this was adapted.

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greenliving

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

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

than-glowing skin due to a suboptimal holiday diet. “Many products require only one or two ingredients and take minimal time to make,” says Cox. “Plus, they cost only pennies. Who wouldn’t choose that over a $30-an-ounce mysterious chemical soup?” Honey is a Cox favorite for several reasons, including its antimicrobial ef-fects: a dab on a blemish or insect bite can zap it overnight. “Honey has high potassium content, making it almost impossible for bacteria to survive in,” she explains. It’s also a good source of B vitamins thiamine, niacin, riboflavin and pantothenic acid, plus minerals like iron, zinc and manganese. In this case, what’s absorbed through skin is literally nourishing our body’s entire system. Honey is also a powerful humec-tant, helping to prevent loss of moisture from skin and hair. Cox recommends dropping a tablespoon or two in a warm bath to soothe rough skin without sticki-ness, a conditioning mixture of honey and olive oil to produce silky hair and an apple-honey toner to facilitate glowing skin. She also recommends an easy shampoo that contains nothing more than natural soap (like Dr. Bronner’s), water and a little vegetable oil for dry hair. “It doesn’t foam up like commercial

Eco-BeautyHomemade Shampoos, Lotions and Perfumes Make Great Gifts

by Kathleen Barnes

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

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

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

n Honey is perfect for conditioning dry, damaged hair and rinses out eas-ily.

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

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

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

n Pineapple juice soothes tired feet and softens rough patches.

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

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




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Raw Sugar Body Scrub

Yields 10 ounces

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

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

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

Body Butter

Yields 4 ounces

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

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

Combine all the ingredients in a heat-resistant container. In the microwave or on the stovetop using a double boiler, gently heat until the mixture just begins to melt.

Remove from heat and stir well until the wax and cocoa butter are melted and all ingredients are mixed together. Pour into a clean container and allow it to cool completely. Spread a small amount of the body butter on the skin.

Basic Shampoo

Yields 8 ounces

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

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

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

Eau de Cologne

Yields 4 ounces

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

¼ cup vodka or witch hazel ¼ cup water 2-3 drops of a favorite essential oil or a mixture of oils (lavender, sandalwood, be rgamot , r o se , f rang ipan i , ylang-ylang or jasmine)

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

Solid Perfume

Yields 1 ounce

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

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

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

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

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consciouseating

Wise food choices that optimize digestion and promote natu-ral, ongoing detoxification

can help us attain red-carpet shape, pro-fesses nutritionist and beauty expert Kim-berly Snyder, New York Times bestselling author of The Beauty Detox Foods. She aims for optimum health as the basis for achieving a desirable outward glow. Snyder says she once struggled with several beauty issues. In seeking wellness on the way to becoming a nutritionist, she found that her daily energy level improved after she started making shifts in her diet. She then lost weight, her hair got healthier and her formerly troubled facial skin became clear and smooth. Blogging about her gradual trans-

formation and lifestyle philosophies at-tracted media attention and a celebrity clientele by word of mouth. “I never looked for clients; they found me,” she says. Today, Snyder counts entertain-ers Fergie and her actor-husband Josh Duhamel, Kerry Washington, Channing Tatum and Drew Barrymore among the many celebrities she has helped get into better camera-ready shape. Early into her personal transforma-tion, Snyder realized that digestion holds the key. “I never linked my constipation issues with my acne,” she says. “It’s a tremendous amount of work to digest food. It’s no wonder that eating a fast-food sandwich with gluten bread, animal protein and cheese with casein produces

a mid-afternoon slump. They are hard to digest together and all at once, taxing body energy,” she explains. “Then, when you feel the inevitable drop in energy, you might turn to caffeine or sugary soda, but that only brings on another slump.”

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

Timely EatingCarefully timed consumption is another key in Snyder’s beauty regimen. She recommends starting the day with a light smoothie, eating foods based on whole plants throughout the day, and then eating a raw salad and a vegetarian meal or some animal protein as an earlier dinner. Eating fruit by itself on an empty stomach helps it digest better than when combined with other foods that take longer to process. On hungrier days, Snyder suggests turning to whole grains such as oats or quinoa, which are high in fiber and lower in fat, or fibrous chia seeds. When energy is low, she advocates supplementing with bee pollen or a protein smoothie. She stresses, “Progress, not perfection,” as her mantra, advising

Beauty FoodsKimberly Snyder Shows How to Eat for

Radiant Skin, Eyes and Hair

by Judith Fertig



For Beautiful Skin

YouthfulRed bell peppersCoconut (fresh,

milk, oil)AvocadosSpinach

RadiantWatercress

FigsSweet potatoes

CucumbersAcai

SoftPineappleAlmondsWalnuts

Flaxseed

Unlined, wrinkle-free

PearsCabbageTurmeric

Clear, blemish-free

Fermented vegetables

(e.g., sauerkraut)

ArugulaOnions

Raw apple- cider vinegar

GarlicLemon

For Beautiful HairPumpkin seedsDulse (a type of seaweed)

CarrotsRadishes

Nutritional yeast

For Beautiful EyesBright eyes

PapayaBeets

BlueberriesApples

Eliminating dark circles

and puffinessCelery

Collard greensAsparagusBananas

For a Beautiful Body

Fluid body movement

BroccoliBrussels sproutsSesame seeds

Romaine lettuce

Cellulite-freeFresh cilantro and parsley

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Toned bodyKale

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Top 50 Beauty Detox Foodsby Kimberly Snyder

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

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

eyes and a sleek physique.

that it’s better to take small steps and keep moving forward rather than try to change everything all at once. She be-lieves that experiencing higher energy and beauty benefits provides effective incentives to continue instead of trying to stick to a strict, numbers-based plan that doesn’t take into account energy or digestion.

Ongoing Cleansing“The metaphor I use for healthy digestion is a waterfall versus a stagnant pond,” says Snyder. “You want your system to be moving, dynamic.” To keep digestive “sludge” out of our body’s systems, Snyder recommends a proven detox approach of drinking liquid only between meals

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

Connect at KimberlySnyder.com.

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

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Raise AwarenessThe Campaign for a Commercial-Free Childhood (CCFC) reports that U.S. companies now spend about $17 billion annually marketing to children, up from $100 million in 1983. Many kids are formulating wish lists year-round, due to the continual bombardment of alluring commercials. CCFC Associate Director Josh Golin attests that the holiday season is a perfect time to start discussing the

power of advertising and the techniques used. Teens are especially sensitive to the notion of being manipulated by adults. For children under 8 that can’t yet comprehend the persuasive intent of commercials, limit screen time with all devices. Golin advises that the scope of commercialism has changed radically. “It’s no longer just television commer-cials, but also Internet, cell phones and

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

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

video games. Plus, children’s media characters are placed on every type of product imaginable. Think about limiting commercialism in all forms; you can’t just turn off the TV.”

Manage ExpectationsStart before the holidays. “Talk to kids about how you’ll celebrate the holi-days in your own home, noting that it might be unique. Focus on aspects that aren’t gift-related,” suggests Go-lin. Plan food-focused traditions such as baking together and special group meals. Generate excitement around spiritual aspects of the season or visits from out-of-town family members. When shopping together for gifts, make a plan and stick with it, letting everyone know its purpose beforehand. Resist impulsive purchases trumpeted by store promotions.

Connect with KidsN e w A m e r i c a n D r e a m ’s S i m -p l i f y t h e H o l i d ay s g u i d e a t Tinyurl.com/SimplifyTheHolidays en-courages families to reconnect by par-ticipating in meaningful activities such as neighborhood caroling, building a gingerbread house, preparing gift boxes for the homeless, taking a nature hike or making a feeder for backyard birds. Explore volunteer projects as a fam-ily, letting the children’s interests lead. If kids are attracted to water, pick up litter along a shoreline. In the spirit of the sea-son, donate gently used clothing, books and toys to a shelter. For animal lovers, contribute time or materials to a local animal rescue or rehabilitation center. Attend community events such as musical performances, plays and art ex-hibits. Seek out inexpensive or free local activities. Kids are often enthralled by a simple tour of neighborhood Christmas lights.

Gift BuyingMake gift purchases consistent with the family’s values. Golin suggests resist-ing the temptation to buy the season’s “hot” products. “Resist buying what’s advertised the most. We have power as parents and as part of a larger culture to believe there’s no such thing as a must-have toy or holiday gift.” Instead, search

BRING BACK THE MAGICGive Kids the True Gifts of the Season

by Meredith Montgomery

healthykids



for timeless, high-quality items that are eco-friendly and fair trade. Try wooden toys for babies and toddlers or a bamboo skateboard for teens. Ads can make a toy look appealing because it’s brand-new and ready-to-use, but homemade gifts can be a more meaningful alternative. New American Dream suggests constructing a rope swing or wooden sandbox for little ones. Given a comfortable timeframe, children can gift grownups homemade green cleaning products or re-potted herb and houseplant clippings. All ages can give away the last book they read and kick off a year-round book exchange. Forego more tangible items by gifting experiences like a zoo member-ship, bowling gift cards or movie tickets, or make a charitable donation to a cause that the recipient supports. Let friends and family make shopping easier by inviting them to create such a gift registry at SoKindRegistry.com.

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

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

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We draw an a s tound ing 22,000 breaths daily, but because breathing is invol-

untary, we often take it for granted. Transforming breathing into a conscious activity can provide amazing energy, awareness and control, and dramatically improve our mental, physical and cre-ative performances, according to Al Lee, co-author of Perfect Breathing: Transform Your Life One Breath at a Time. That’s 22,000 opportunities to choose health and wisdom every single day.

Everyday EaseLee paints a picture of perfect breath-ing: “Watch a baby breathe; it looks like there’s a balloon in the stomach that inflates and falls back down. This is belly breathing—pleasant, enjoyable and natural.” During inhalation, the diaphragm pulls down under the lungs, allowing them to expand with air and displace space in the abdomen. However, “Breathing can fall victim to the same movement dysfunction as any other skill, like running or walk-ing,” says Nick Winkelman, director of

movement and education at EXOS, an elite athletic training facility in Phoenix, Arizona. He points to “shoulder breath-ing”, characterized by a lifting of the shoulders with each shallow sip of air, as a common dysfunction perpetuated by too much sitting. “Hunching over the laptop or sitting in the car binds up the abdominal region and reduces the possibility of expansion there, so the breath moves higher into the chest cavity,” Lee explains. Replacing shoulder breathing with belly breathing “creates a cascade of positive effects,” says Lee, including lowering blood pressure and boosting the immune system. Deep breathing also clarifies the mind and is used in nearly every spiritual tradition to achieve deeper states of prayer, meditation and contemplation, he notes. Try these six healing techniques.

Six-Second BreathLee’s six-second breath is a simple prescription for stress that can be used anytime, anywhere. Relax the abdominal muscles and inhale for three seconds,

breathing through the nose to “disinfect, filter, condition and moisturize the air before it reaches the lungs,” says Lee. Visualize the breath filling the body like a bell, with the flared bottom expanding completely around the waistline. Pause momentarily and exhale through the nose or mouth for three seconds, gently con-tracting the abdomen to help expel the air. Practice this whenever needed to ease stress or for five minutes daily to establish a slower, deeper breathing pattern.

Ocean BreathThe yoga breath ujjayi, or ocean-sound-ing breath, is achieved by slightly con-stricting the throat muscles and gently lifting the glottis, so that a soothing hiss is produced when the breath is drawn in through the nose. Dr. Richard Brown, an integrative psychiatrist, associate profes-sor at New York’s Columbia University and co-author of The Healing Power of the Breath, explains the benefits. “Ujjayi creates resistance to air flow, triggering receptors deep within the lungs’ alveoli, which allows more oxygen to be deliv-ered to the cells. It also stimulates the vagus nerve input to the brain, which promotes calmness and clear thinking.”

Target BreathingA recent study from the journal Pain Medicine found that deep, slow breath-ing, combined with relaxation, effectively diminishes pain. “The nervous system represents a physical or emotional trauma in an unregulated pattern of signals,” says Brown. “But the mind and breath can wash away and rewire that pattern.” Practice target breathing, a technique derived from qigong, by inhaling deeply into the belly and visualizing the breath as a ball of energy which upon exhaling can flow to the place in the body needing healing, advises Lee.

Bellows BreathBrown has co-authored a review in the Journal of Alternative and Complemen-tary Medicine describing the neuro-physiological basis and clinical benefits of yogic breathing on depression and post-traumatic stress. Bhastrika, or bel-lows breath, is a mood-lifting technique wherein one inhales vigorously through the nose while raising the arms above the

Breath-Taking WisdomSix Ways to Inhale Energy and Exhale Stress

by Lane Vail

wisewords



head, fingers extended, and then forcibly exhales through the nose while pulling the elbows down alongside the ribs with fingers closing gently. Avoid overdoing it, instructs Brown; three rounds of 15 to 20 breaths are sufficient for healthy individuals.

4-2-10 Breathing Anxiety attacks often generate feelings of breathlessness, and fixating on each inadequate inhalation reinforces panic. Winkelman recommends 4-2-10 breathing, a technique that emphasizes elongating exhalations. Inhale through the nose for four seconds, hold for two, and then slowly release the breath for up to 10 seconds. Lee explains that after several breaths, the brain will start to shift from reactive emotional thinking to rational problem solving. “Concentrating on the breath makes it hard to think about the future or rummage around in the past,” says Lee. “It keeps you in the moment, intimately in touch with the mind, body and emotions.”

Lane Vail is a freelance writer in South Carolina. Connect at WriterLane.com.

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What’s on the family pet’s wish list this year? Family members can have fun creating interactive toys and games that are easy on the holiday budget.

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

Special Dog TreatsLook for sturdy wooden puzzles that hide a treat behind doors that pull or slide open. Advanced puzzles involve a multi-step solution. Following dog treat cookbooks will keep dedicated bakers in a canine’s good graces through-out the year. Write an activity—a walk, trip to the dog park, game of fetch or a doggie/human dance party—on a few index cards. “Teach the dog to choose by rubbing one card with

PLAYFUL PET GIFTSAnimals Love Interactive Toys and Games

by Sandra Murphy

a sodium-free bouillon cube,” suggests Eileen Proctor, a pet lifestyle expert in Denver. “As soon as the dog sniffs the card, reward with praise and the designated gift. Once the game is learned, there is no need to keep scenting the cards.” Turn up a corner of all the cards for easy pickup.

Purrfect for CatsCats may like to play it cool, but bring out a laser pointer and they act like kittens again. To mimic hunting instincts, play hide-and-seek with kitty’s food; put holes in a closed box with special bits of dry food inside, then let her paw it out or roll the box. Place a too-large-to-swallow jingle bell inside an empty toilet paper roll and tape the ends shut for a charming-sound-ing toy. An orphaned sock filled with crinkly cellophane and sewn shut makes an intriguing toy to drag around. Improvise

a fishing pole from a colorful dowel rod and heavy twine with a pet- and planet-friendly item tied on the end for a pet to chase. Cats love to squeeze themselves into small spaces or relax in larger ones, so pass along gift boxes.

Pretty-Bird Specials In the wild, birds spend most of their time for-

aging for food. Mimic a wilderness search by hiding food beneath an unused, unbleached coffee filter or a large lettuce leaf. Cut food

in pieces big enough to hold in a claw to help hone balance. Hide seeds in a made-for-birds piñata, available at pet supply stores. Puzzle boxes range from reach-in-for-food versions to

slide-a-door or pull-a-knob difficulty levels.

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

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

Sandra Murphy is a freelance writer in St. Louis, MO. Con-nect at StLouis.

[email protected].

[optional sidebar]

A Time For Givingby Nannette Ferrell Melamed

What began a s o n e c h i l d ’ s

wish to make a differ-ence for needy ani-mals, has pets across the Las Vegas valley literally, eating up. Kendall’s Kupboard, a food bank program developed by Hearts Alive Village (HAV-LV), supports the nutritional needs of dogs and cats in a time when their humans may be struggling to even meet their own. Christy Stevens, co-founder of Hearts Alive Village, is help-ing make her daughter Kendall’s dream become a reality. “This promotion could enable us to expand to an entirely different level,” says Stevens. “We are already speaking with other orga-nizations. We want this food out there, in the paws that need it.” More than 3,000 pounds of high-quality, nutrient-dense dog and cat food has been distributed so far this year, with many more mouths left to feed in 2015. Kendall’s Kupboard works with local individuals in need and has established unique relationships with community orga-nizations such as Mojave Family Social Services and Catholic War Veterans (CWVPost1947.org) to make pet food available to those in need. In addition, HAVLV has joined with The Shade Tree, a shelter for battered women, children and their pets, and cre-ated a program called Noah’s Animal House, a pet sanctuary for shelter residents that allows women to escape abusive situ-ations without leaving their pets behind. When graduates have landed back on their feet (two and four), they can qualify for six months of pet food. This month, Nutrisource Pet Foods (NutrisourceDogFood.com) and At Your Service Pet Supplies & Grooming (AtYourServicePetSupplies.com) are again partnering with Kendall’s Kupboard to give back to the community. For every bag of Nutrisource purchased from At Your Service, Nutrisource will donate a bag to Kendall’s Kupboard. Your dog eats, a dog in need eats too. When you buy a bag of cat kibble, a hungry cat will fill its belly. It’s easy to help a pet and their parent sleep a little easier at night. Hearts Alive Village is an all-volunteer charity that relies solely on donations to achieve its mission. For more information, visit HAVLV.com and Facebook.com/pages/Hearts-Alive-Village-Las Vegas.

Location: 55 S. Valle Verde Dr., Suite 300, Henderson. For more information, visit HAVLV.com/Kendalls-Kupboard.html.


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A d v e r t o r i a l

Miracle of Voice Channeling 5 Reasons to Communicate with Spirit Right Now!

by Jason Nelson

Everyone has a strong team of spiritual guidance supporting them, even if

they are not aware of it, including Spirit Guides, God, Angels, Source, deceased loved ones or any other name you pre-fer. Would you like to have a direct, two-way communication with your spiritual guidance to get answers about your ev-eryday life scenarios? If so, you want to learn to voice channel. Everyone can do it and it’s easier than you might think! Voice Channeling is when you al-low spirit to communicate through your voice. You are in control AND you move back your consciousness to allow spirit to speak. In this process you are allowing your mind to move out of the way and watch the communication take place. It is like inviting a friend over to have a conversation.

Five Reasons You Want to Start Voice Channeling Right Now

Healing - The vibrations of spirit are healing. Our nonphysical spiritual friends exist at a higher vibration than we do while physically living. When we invite these higher vibrations of spirit into our energy, we are healed, trans-forming mental, emotional and physi-cal imbalances. It happens every time.

What mental, emotional or physical imbalances would you like healed?

Perspective - We receive a greater per-spective, insight and direction than we would on our own. Spirit has a much higher and more detailed vantage point, as one might imagine. Therefore, they can anticipate scenarios and effectively guide us for our highest benefit.

Are there any scenarios you would like a greater perspective?

Guidance - Spirit will directly guide us through every single topic and situation. Think of it as having our very own spirit assistant, doctor, business advisor and relationship counselor 24/7. They’ll even check in on our kids or spouse for us. - Do you want to improve your cur-rent relationship or find a partner? Spirit is the greatest love connector. - Are you concerned about your chil-dren or if you should let your teen-ager go to that party? Spirit guides us in making the best decisions. - Would you like feedback on how to improve your career and align with your purpose? Spirit has business exper-tise that is out of this world! They un-derstand our purpose better than we do because they have access to all knowl-edge. Do you have questions about your health and which supplements to take? Spirit will directly advise us on every aspect of our well-being. Remember, spirit can see our past, pres-

ent and future possibilities. They know about our life, where the world is going and how our choices affect everything. Spirit wants to help. That’s why they are with us.

Goals – When we have goals we want to attain, spirit will prophetically give us step-by-step instructions to receive what we want.

Love – Spirit loves us unconditionally. Our spiritual guidance will never judge us or put us down and they will always support us. Spirits put on different per-sonalities to communicate with us and sometimes they are playful and other times they are stern, but they are always loving. The true nature of spirit is pure love. Have a personal relationship with spirit. Invite them in every day in every way and your life will dramatically im-prove.

By deepening our connection with our higher power, we may know all answers, understand all wisdom and receive all healing. Opening up to this higher power brings us opportunities to grow and heal far beyond what we could do alone.

Jason Nelson is a defining voice of soul-based living. For over a decade as a Spiritual Teacher, Life Coach and Best-selling Author, he has helped thousands of people through his international coaching and workshop programs con-nect more deeply with their soul to heal, channel, intuit and manifest their life purpose.

Join Jason for his Miracle of Voice Channeling Spirit Program to learn how to become a medium and a Prac-titioner of Voice Channeling by visiting MiracleofVoiceChanneling.com.


MiracleOfVoiceChanneling.com


calendarofeventsPlease call ahead to confirm dates and times. All calendar events must be received by the 10th of the month prior to the next month's publication and adhere to our guidelines. Submit listings online at NaturalAwakeningsLV.com.

SATURDAY, NOVEMBER 1ThetaHealing Manifesting & Abundance – 9:30am-4:30pm. In this amazing class, work on removing the restricting beliefs that block manifesting thus creating desired abundance. Prerequisites: Basic DNA, Advance DNA. $350. Luminosity Wellness Center, 2400 N Tenaya Way, LV. 702-324-2595. TheSacredArtOfHealing.com.

Exotic Tribal Dance Workshop – 3-5pm. No experience necessary. Awaken the body and mind through exuberant, uplifting Belly Dance, African Dance, Egyptian Serpentine, Bollywood and more. $20/$5 off with a friend. 1171 S Buffalo Dr, LV. 702-433-3874. NaturallyOrganicCenter.com.

Reiki Healing Circle – 6-8pm. Group discussion. Learn new information about natural healing. Guided meditation channeled by Victoria (Reiki Master of 25 years). Receive personalized healing. Bring a friend. Relax and recharge the mind and body. Free. Love offering welcome. 1171 S Buffalo Dr, 110, LV. 702-659-2390. TransformationsLasVegas.com.

THURSDAY, NOVEMBER 6Theta Meditation (Two Day) – 7-8pm. Nov. 6 and Nov. 20. Specially developed to focus on areas of our lives that need help to heal or change in a positive way. Activate DNA, youth and vitality chromosomes, improve health, thoughts, abundance and manifestations. Love donation. Luminosity Wellness Center, 2400 N Tenaya Way, LV. 702-324-2595. TheSacredArtOfHealing.com.

SATURDAY, NOVEMBER 8One Run 5K – 8am. One Run to benefit seven charities. Register to run or walk for Baby's Bounty. 100% of the proceeds support a program to provide essential items to babies born into low income families. $20/early bird. $25 after Oct 10. Town Square Shopping Center. OneRunLasVegas.com.

Intro to NLP: Mind Rejuvenation Group – 9am-12pm. Nov.8 and Nov. 22. This is a three hour session with Neuro Linguistic Programming and Time Line Therapy (Mental Emotional Release). Realize how simply positive change can occur on the unconscious level. $15. Intentional Healings, 3450 E Russell Rd, 110, LV. Jodi Friedman: 702-274-4545. Meetup.com/Intentional-Healings-Center/events/208630112/.

Nutritional & Energy Demonstrations – 12-1:30pm. Join us for a FREE fun and informative talk and demonstration with Rose and Sifu JC Cox. Free. Naturally Organic Healing Center, 1171 S Buffalo, 110, LV. Meetup.com/Divine-Light-Healing-Meditation-Group/events/210980952.

SUNDAY, NOVEMBER 9Reiki 2nd Degree Certification Training – 9am-8pm. 1-day intensive. Are you a Reiki 1 Practitioner and wish to raise your vibrations 500x? Learn

the sacred Reiki symbols, used for remote and hands-on healing transforming your deep-seated emotional, physical/spiritual/karmic imbalances. Refer to web site for cost. 3920 Amy Marie Ct, LV. 702-659-2390. TransformationsLasVegas.com.

Seraph Adalian's Love & Faith with Eren Nalani – 9am-5pm. Receive the Wave of Love and Healing and connect with the Wisdom of Seraphic Angels with Eren Nalani. Learn how to do physical healing, karmic healing and planetary healing. Intentional Healings, 3450 E Russell Rd, 110, LV. Jodi Friedman: 702-274-4545. SeraphicSpheres.com.

MONDAY, NOVEMBER 10NLP/Self-Hypnosis Course – 6-9pm. This course is presented by Victoria Stitzer, Master of NLP, EFT-TFT Practitioner, Rapid Behavior Modification Expert. Learn to take control of life by taking control of the mind. $25. 3920 Amy Marie Ct, LV. 702-659-2390. TransformationsLasVegas.com.

TUESDAY, NOVEMBER 11EZ Weight Loss-Detox-Meditative Nutrition Class – 12-1:30pm. Mental-emotional stress, pollution and poor diet contribute to many digestive disorders. Learn to safely detoxify the body daily and reverse and prevent many health conditions. Includes guided imagery for easy memorization. $13. 3920 Amy Marie Ct, LV. 702-659-2390. TransformationsLasVegas.com.

FRIDAY, NOVEMBER 14Holiday Open House – 3-8 pm. Free food and fun. Meet the new practioners. Organic facials, massage, toe readings, life coaching, eyelash extensions and full body vibration. Door prizes, discounted gift certificates for the holidays, mini services. Stevie's Healing Arts & Spa, 80 N Pecos, Suite A, HD. 702-979-8035.

ThetaHealing Practice Class – 6-9pm. The Sacred Art of Healing will help refine ThetaHealing skills. Practice digging, connect to Guardian Angels or Ancestors, future reading or just seeing into the body. Prerequisites: ThetaHealing Basic DNA. $20. Luminosity Wellness Center, 2400 N Tenaya Way, LV. 702-324-2595. TheSacredArtOfHealing.com.

SATURDAY, NOVEMBER 15Exotic Tribal Dance Workshop – 2-4pm. No experience necessary. Awaken your body and mind through exuberant, uplifting Belly Dance, African Dance, Egyptian Serpentine, Bollywood and more. $20/$5 off with a friend.1171 S Buffalo Dr, LV. 702-433-3874. NaturallyOrganicCenter.com.

SUNDAY, NOVEMBER 16Reiki Level 1 Certification with Jodi Friedman – 10am-5pm. Give yourself the gift of healing and self discovery by taking this Reiki Level 1 course. This beautiful step is an extraordinary personal journey. Take a vibrational shift with Intentional Healings. $200. HRN members 20% off. Intentional Healings, 3450 E Russell Rd, 110, LV. Jodi Friedman: 702-274-4545. Meetup.com/Intentional-Healings-Center/events/211482792/.

NEWS TO SHARE?Submit editorial online at NaturalAwakeningsLV.com

(Deadline: the 10th of the month prior to the month of publication)

Great Basin Permaculture’s 4th

Annual Mesquite Pancake Breakfast

Enjoy breakfast in the garden highlighting foods that thrive in our dryland community. Pancakes made from Mesquite bean flour with toppings such as pomegranate and

prickly pear jelly. All proceeds benefit local non-profit Great Basin Permaculture. Visit

our website for more information: GreatBasinPermaculture.org.

November 8 • 8:30am-12:30pm. Vegas Roots Community Garden

715 N Tonapah Dr, LV

702-636-4152


specialevent

fresh52 Annual Autumn Harvest Festival

Chef demos, kids kitchen, face painting, fresh pressed cider, jerky eating contest, hot wing eating contest, cider donuts, Roos and More. Free kids art patch, artisan food & craft. Free games and prizes. Fun for the entire family.

Admission is free!

November 8 • 9-4pm. Tivoli Village

302 S Rampart, LV

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Raw Food Class: Dehydrating – 3-5pm. Learn to make delicious, nutritious Vegan Raw crackers, pancakes, protein bars, cereals, sundried tomatoes and more. Includes recipes and full meal. Bring a good appetite. Must RSVP at least 24 hours in advance. $24. 3920 Amy Marie Ct, LV. 702-659-2390. TransformationsLasVegas.com.

MONDAY, NOVEMBER 17LVHFCC Presents a Night of Healthy Mingling – 5-7pm. This month’s Las Vegas Health & Fitness Chamber of Commerce’s monthly mixer is at the cool and trendy Bier Garten. The LVHFCC mixers bring together top health and wellness professionals/enthusiasts. Free. Plaza Hotel & Casino, 1 S Main St, LV. 702-239-6636.

TUESDAY, NOVEMBER 18Importance of Alkalizing – 12-1:30pm. In this Meditative Nutrition EZ Weight Loss class, learn how to balance pH and why it is vital to life/health. Learn to prevent many health conditions. Includes guided imagery for easy memorization. $13. 3920 Amy Marie Ct, LV. 702-659-2390. TransformationsLasVegas.com.

THURSDAY, NOVEMBER 20Theta Meditation (Two Day) – 7-8pm. Nov. 6 and Nov. 20. Specially developed to focus on areas of our lives that need help to heal or change in a positive way. Activate DNA, youth and vitality chromosomes, improve health, thoughts, abundance and manifestations. Love donation. Luminosity Wellness Center, 2400 N Tenaya Way, LV. 702-324-2595. TheSacredArtOfHealing.com.

FRIDAY, NOVEMBER 21Rhythms of Wellness – 5:30-9pm. An evening of food, rhythm and wellness. Bring a favorite dish (vegetarian/vegan friendly welcome but not required) then join the circle for an evening of self-expression, meditation and healing. Love donations. Luminosity Wellness Center, 2400 N Tenaya Way, LV. (702) 721-WELL. LuminosityWellnessCenter.com

SATURDAY, NOVEMBER 22Las Vegas Craft & Gift Show Thanksgiving Event – 10am-3pm. Great products, gourmet pet treats, unique crafts, information, samples, gifts, free raffle tickets and more. Free admission and parking. 2020 W Horizon Ridge Pkwy, HD. 702-433-6436.

Luminosity Presents: A Day Of Wellness Demos – 10am-5pm. This day of wellness begins with a free intro class at Crossfit from 10-11am. Followed by a day of demos from our resident practitioners from 11am-5pm. Experience Reiki, readings, ThetaHealing and much, much more. Love donations. Luminosity Wellness Center, 2400 N Tenaya Way, LV. 702-721-WELL. LuminosityWellnessCenter.com.

FRIDAY, NOVEMBER 28ThetaHealing Advance DNA – 5-10pm, Fri. 9:30am-4:30pm, Sat-Sun. Take ThetaHealing studies even further with Advance DNA. Improve digging skills, learn more about the Planes of Existence, Free Floating Memories, Baby in the Womb and so much more. Prerequisites: Basic DNA. $440. Luminosity Wellness Center, 2400 N Tenaya Way, LV. 702-324-2595. TheSacredArtOfHealing.com.

mondayBlissful Hatha Yoga with Lisa Agnello – 6-7pm. All levels. A playfully unique expression of Hatha Yoga. $10. 1171 S Buffalo Dr, 110, LV. 702-433-3874. NaturallyOrganicCenter.com.

Guided Meditation – 7-8pm. All levels. Take a relaxing journey through the mind as Susan leads a guided meditation. $10. 1171 S Buffalo Dr, 110, LV. 702-433-3874. NaturallyOrganicCenter.com.

tuesdayTai Chi Fan – 3-4pm. Doris Fong guides this Tai Chi Fan class. $5. 1171 S Buffalo Dr, 110, LV. 702-433-3874. NaturallyOrganicCenter.com.

Tao Yoga Advanced – 4-5pm. Practice breathing, meridian stretching, meditation and brain wave vibration techniques to open up blockages. $10. 1171 S Buffalo Dr, 110, LV. 702-433-3874. Natu-rallyOrganicCenter.com.

Reiki Circle – 6-7pm. Experience the healing power of shared energy within a Reiki circle. Enjoy a safe, friendly and loving environment. Donation. Zen Me Holistic Wellness Spa, 10885 S Eastern Ave, 100, HD. Space is limited, please call to reserve space: 702-476-4224. ZenMeNV.com.

Great Basin Permaculture Monthly – Last Tue. 6-7:30pm. This group educates our community about permaculture in order to promote sustain-able food production, water, conservation, energy and more. All are welcome. Green Valley Library, 2797 N Green Valley Pkwy, HD. Facebook.com/GreatBasinPermaculture.

Drums of the Wolf Meditation – 6:30pm. Ses-sions will start with a guided meditation or breath work followed by deep drumming that will bring participants into a dream-like guided journey meditation. $15. 800 N Rainbow Blvd, 100, LV. EnchantedForestReiki.com/shop/classes/Drums-Wolf-Meditation.

Wellness Class with Louise Trent – 7-8pm. All levels. A unique blend of gentle yoga, Pilates, meditation and breathing techniques to bring the mind and body into harmony to improve health and vitality. Bring a yoga mat. $20 or $150/10 class pass. 1171 S Buffalo Dr, 110, LV. 702-433-3874. NaturallyOrganicCenter.com.

dailyIntentional Healings Center Broadcast with Jodi Friedman – Reiki sessions, Chakra Clearing & Soul Healing sessions, Reiki certification classes, Reiki shares, Intentional Abundance classes, Vision Boards, Meditation for Success and Inner Healing Work. Various pricing-see meetup for prices. In-tentional Healings, 3450 E Russell Rd, 110, LV. Jodi: 702-274-4545. MeetUp.com/IntentionalHeal-ing/center/events/calendar/?scroll=true.

Luminosity Wellness Center – Learn the art of hypnotherapy, NLP, Reiki, Theta Healing, the Melt Method, aromatherapy/herbology, chakra balancing and much more. Ask about certification classes. Through experience learn self-healing. Prices vary per service. Luminosity Wellness Center, 2400 N Tenaya Way, LV. 702-721-WELL (9355).

Medical Chi Kung – Tues-Fri. 10-11am. Use body movements, rhythmic breathing, visualizations and healing sounds to develop internal energy for health, vitality, mind expansion and spiritual cultivation. $10. Naturally Organic Healing Center, 1171 S Buffalo Dr, 110, LV. 702-433-3874. Natural-lyOrganicCenter.com.

Wongu University of Oriental Medicine - Gradu-ate Program – 9:30am-5:30pm. The non-profit school offers a Master of Science Degree in Ori-ental Medicine. Coursework includes acupuncture, herbology, Taiji, moxibustion, Western medicine, practice management and more. Currently accept-ing applications. $180/didactic unit. $18/clinical hour. Wongu University of Oriental Medicine, 8620 S Eastern Ave, LV. 702-463-2122. [email protected]. Wongu.org.

sundayfresh52 Sunday Farmers’ & Artisan Market – 8:30am-1pm. fresh52 Farmers' & Artisan Market is a lively, friendly, open-air market where neigh-bors and friends come together to celebrate the community. Free. Sansone Park Place, 9480 S Eastern, LV. 702-900-2552. fresh52.com.

Krishna Fest – 6-9pm. A unique night out. Experience mantra chants, vibrant world music, stimulating spiritual knowledge of ancient India. Relax over a super-tasty vegetarian dinner with a diverse range of thoughtful people. Free. Govinda's Center of Vedic India, 7181 Dean Martin Dr, LV. 702-434-8332. GovindasCenter.com.

Please call ahead to confirm dates and times. All calendar events must be received by the 10th of the month prior to publication and adhere to our guidelines. Submit listings online at NaturalAwakeningsLV.com.

ongoingevents



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wednesdayFlow Fit – 7:30am. A 60-minute bodyweight class that will restore a full range of motion to the joints, lengthen muscles, strengthen connective tissue and fully activate the core. Trufusion, 8575 S Eastern Ave, LV. 702-982-2930. TrufusionYoga.com.

Reiki Healing Circle – 6-8pm. Group discussion (optional). Guided meditation channeled by Vic-toria (Reiki Master of 25+ years). Receive deep personalized healing. Bring a friend or meet one. Relax, recharge the mind and body. Free. Love offerings welcome. 1171 S. Buffalo Dr, 110, LV. 702-659-2390. TransformationsLasVegas.com.

Vinyasa Yoga and Sonic Therapy – 7-8:30pm. An all levels vinyasa flow class with pranayama and mantra meditation. Learn the secrets of relaxation and explore the practical techniques for a healthy mind, body and soul. Donation based. Govinda's Center, 7181 Dean Martin Dr, LV. 702-434-8332. GovindasCenter.com.

thursday$30 Thursdays - Organic Spa Treatments – Choose either an Organic Express Facial ($55 value), Organic Express Back Facial ($50 value) or Or-ganic Airbrush Tan ($65 value) or ALL 3. Aminah's Organic Skin Spa, 6600 W Charleston Blvd, 126, LV. 702-816-5996. AminahsOrganicSkinSpa.com.

Emei Qigong Simple Movements – 3-4pm. No experience necessary. Join Felix to improve body conditions and enhance the flow of qi with simple movements that are easy to learn and remember. $10. 1171 S Buffalo Dr, 110, LV. 702-433-3874. NaturallyOrganicCenter.com.

Esoteric Tantra Yoga – 6-8pm. A progressive and advanced Tantric training for people who are ready to take control over their life and experience greatness and clarity with Ileana Stefanescu. $20. 1171 S Buffalo Dr, 110, LV. 702-433-3874. Natural-lyOrganicCenter.com.

Akashic Book Study Workshop with Anika Ray – 6:30pm. Explore spirituality and connect with the aspect of being divine in nature, the soul. Workshop is based on the book How to Read the Akashic Re-cords by Linda Howe. $10. Enchanted Forest Reiki Center, 800 N Rainbow, 100, LV. 702-948-4999. EnchantedForestReiki.com.

fridayTai Chi Yang Style – 11am-12pm. Tai Chi is whole body exercise. Movement is initiated in the legs, directed by the waist and manifested in the hands. Guided by Sifu JC. $10. 1171 S Buffalo Dr, 110, LV. 702-433-3874. NaturallyOrganicCenter.com.

Hula Hoop For Beginners – 5-6pm. Get a full workout with this awesome circle to tone the entire body with regular practice. Hoops provided or bring your own. $15. Naturally Organic Healing Center, 1171 S Buffalo Dr, 110, LV. 702-433-3874. NaturallyOrganicCenter.com.

Homemade Vegan/Vegetarian Dinners – 6-9pm. Friday is vegan/vegetarian dinner night at Gov-inda’s. Preparations will consist of vegetable stew, rice or pasta, soup, bread, a dessert and beverage for a donation of $8/plate. Senior/student discounts available. $8. Govinda's Center, 7181 Dean Martin Dr, LV. 702-434-8332. GovindasCenter.com.

Community HU – 6:15-6:45pm. Fourth Fri. Com-munity HU: Open the heart to divine love and experience uplifting, joy, relaxation and spiritual connection with the HU chant every fourth Friday of the month. Free. Pure Health Foods, 7575 W Washington, LV. 702-224-4325.

Energy & Healing Circle – 6:30pm. All are wel-come. This relaxed and open circle is a wonderful opportunity to experience and share the gifts of Reiki and other energy healing practices in an informal, supportive environment. Love donations accepted. Luminosity Wellness Center, 2400 N Tenaya Way, LV. Adam Stuart Littman: 725-222-0323. LuminosityWellnessCenter.com.

saturdayfresh52 Saturday Farmers' & Artisan Market – 9am-2pm. fresh52 Farmers' & Artisan Market is a lively, friendly, open-air market where neighbors and friends come together to celebrate the com-munity. Free. Tivoli Village, 302 S Rampart, LV. 702-900-2552. fresh52.com.

Beauty Fit: Intimate Fitness for Women – 2-3pm. A unique class designed especially to make you beau-tiful, fit and confident. $12. 1171 S Buffalo Dr, 110, LV. 702-433-3874. NaturallyOrganicCenter.com.

Raise Your Vibration – 3-4pm. These informal gatherings introduce you to essential oils, their energetic healing properties and their vibrational energy. And… you get to keep all supplies provided at class. $10. Naturally Organic Healing Center, 1171 S Buffalo Dr, 110, LV. 702-433-3874. Natu-rallyOrganicCenter.com.

Spiritual Experience Discussions – 6-7pm. Weekly event to discuss spiritual experience of all faiths in a respectful and open environment. Free. Naturally Organic Healing Center, 1171 S Buffalo Dr, 110, LV. 702-433-3874. NaturallyOrganicCenter.com.

Make our community a little GREENER... Support our advertisers.

For every $100 spent in locally owned businesses,

$68 returns to the community.source: the350project.net

BEAUTY

$29 SpeCIaL FOR New CLIeNTS - Best for Less services: relaxers, colors, perms, hi-lights and Jheri/Press Curl. 3520 E. Tropicana Ave, Ste F, LV. Call for an appointment today: 702-542-3949!

NETWORKING

LAS VEGAS HEALTH & FITNESS CENTER CHAMBER OF COMMERCE – The mission of the chamber is to promote health, fitness, nutrition and wellness in one "connected community" for businesses and the general public of Las Vegas. For membership information call 702-239-6636 or visit VegasHealthFitnessChamber.

ROOMS FOR RENT

ZEN ME HOLISTIC WELLNESS SPA cur-rently has two suites available for rent. We also provide hourly room rental. If interested, please contact us at 702-476-4224.

classifiedsFee for classifieds is $1 per word per month. To place listing, email [email protected]. Deadline is the 10th of the month.

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FUNCTIONAl MEDICINE

THE ULTIMATE HEALING CENTERJeffrey Brown, DO10120 S Eastern Ave, #100, HD 89052702-871-7004 • OptimalHealthPC.com

The Ultimate Healing Center is a functional m e d i c i n e

practice that incorporates a variety of methods to help heal the body. We identify imbalances and help restore balance so the body can work optimally to heal itself. Dr. Brown believes that the body has its own natural healing mechanisms. See ad, page 25.

HEAlING CENTER ENCHANTED FOREST REIKI CENTER, SPIRITUAL ITEMS 'N MORE800 N Rainbow Blvd, #100, LV 89107702-948-4999EnchantedForestReiki.com

Reiki-Shamanic-Cranial Sacral-Chakra Balancing-Sound Therapy-B a r s A c c e s s -

Crystal healers. Plus lots of classes and events such as Reiki Certification, meditations, intuitive studies and much more. Visit our beautiful metaphysical gift shop. See ad, page 34.

HOlISTIC DENTISTRY

AAA DENTAL & FOUR SEASONS DENTAL SPADr. Jim Wright, DDS, AIAOMT, AIABDM8855 W Flamingo, LV 89147702-281-9900 • HolisticDentistLasVegas.com

Practicing holistic, biological dentistry with safe removal of mercury according to the standars of IAOMT and IABDM. State of the art early detect cavity mapping, cosmetic, general, specialty dentistry and low sensitivity teeth whitening. Dr. Wright offers

holistic, no-prep veneers, Lumineers, Invisalign Braces, dental implants and All on 4 Implant Bridges, sleep and full sedation dentistry. See ad, page 4.

BELL CENTER FOR BIOLOGICAL AND HOLISTIC DENTISTRYDr. Michael Bell, DDS8068 W Sahara Ave, #A, LV 89117702-256-7666 • LVTMJDentist.com

Holistic dentistry with a whole body approach to create a healthy smile and body. Live microscopic viewing of mouth bacteria. Laser g u m d i s e a s e t r e a t m e n t . Computerized TMJ and bite analysis. Mercury testing and removal. Nutritional testing.

Autonomic nervous system analysis. Invisalign. See ad, page 11.

Connecting you to the leaders in natural healthcare and green living in our community. To be included in the Natural Directory, email [email protected] to request our media kit.

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CHAMBER OF COMMERCE

LAS VEGAS HEALTH & FITNESS CHAMBER OF COMMERCE3651 Lindell Rd, #D-794, [email protected]

A Chamber of Commerce for the health & fitness professionals within the community. Our mission is to help members grow their businesses among a group of their peers through a variety of sales, marketing, advertising and public

relations initiatives, health and fitness awareness, news articles and education on living a well-balanced and healthy lifestyle. See ad, page 5.

CHIROPRACTIC WEllNESS

RED ROCK CHIROPRACTIC & WELLNESS CENTERDr. Margaret R. Colucci2085 Village Center Cir, #110, LV 89134702-880-5335 • RedRockChiropractic.com

Dr. Colucci, specializes in treating the whole body in family wellness care, pediatric and pregnancy chiropractic care, auto, work and sports injuries. Colucci, a 1989 Palmer graduate, serving the Las Vegas valley for over two decades. Serving Summerlin.

CHINESE MEDICINE

KAT REYES-CAMPBELL, MEDICAL QIGONG THERAPIST702-743-3786 [email protected]

This ancient energy healing modality is proven to offer healing of chronic illness and dis-eases through holistic integration of the body, mind and spirit. Experience life long self-healing.

EMPOWERMENT/CONSUlTING

TRACEY OWENSEmpowerment [email protected] • TraceyOwens.com

Embark on a Spiritual Journey of going within to create more of what you want in your life! Tracey’s Energized Empowerment techniques combine guided mentoring with Intuitive Chakra Illumination. Immediately begin to improve your life in positive

ways. Sessions available by phone, via Skype or in-person. See ad, page 16.

ENERGY PRODUCTS

ALPHABIO CENTRIx, R & D2520 Saint Rose Pkwy, #117Henderson, NV 89074877-562-1815

AlphaBio Centrix LLC is a Research and Development company in Henderson, NV, educating the public about “Bioenergy” and the human experience. We manufacture

wellness and protection products developed specifically for enhancing a healthy lifestyle. See ad, page 13.

QUANTUM BALANCE CRYSTALSTLC-Heart of QBCEnergy Consultant for Personal, Home and BusinessYour Solution for EMF Pollution702-499-7067 • QBCrystals.com

Quantum Balance Crystals are powerful pendants that awaken, balance and optimize your energy. QBCS come in 12 colors with specific intentions and qualities to keep you feeling joyful and radiant. See ad, page 34.

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INTEGRATIVE MEDICINE

THE HEALING TREE OF NEVADA - INTEGRATIVE HEALING FOR CHRONIC DISEASE170 S. Green Valley Pkwy, Suite 313Henderson, NV 89012702-469-3628 TheHealingTreeOfNevada.com

Greg Rubino, Certified Health Coach, helps you to reclaim your life. A supplement to your treatments, not an alternative, uncover your healing

path with the coaching program that nourishes your "soil". Join a supportive Group Coaching Session to stop chronic disease, or come for Individualized Coaching. Assist expectant moms to reach optimal health thereby possibly discouraging the future development of chronic disease in their offspring. Assist those affected by cancer and any other chronic disease to transcend their physical, emotional and psychological obstacles in order to achieve optimal wellness. Take action now; Conquer your current obstacles and reach for your dreams! See ad, page 15.

MEDICINE

RESTORATION NEUROLOGY7106 Smoke Ranch Rd, #110Las Vegas, NV 89128702-796-3847

All natural, very effective treatment for difficult medical conditions t h a t r e s u l t f r o m l o w neurotransmitter levels: chronic fatigue, depression, anxiety, insomnia, migraines, fibromyalgia, Alzheimer ’s , Parkinson’s , Crohn’s, addiction, ADD, IBS,

mood disorder, obesity, restless leg and more. See ad, page 3.

PET SUPPlIES & GROOMING

AT YOUR SERVICE PET SUPPLIES & GROOMING55 S Valle Verde, #300, HD 89012702-982-4324 AtYourServicePetSupplies.com

Qual i ty, fu l l - se rv ice , pet supply store with the best value in the valley. P e t - f r i e n d l y. O n - s i t e “Barkery”. Nutri t ional expe r t s . P ro f e s s iona l grooming available seven

days for cats, dogs and little critters. Pet adoptions too! See ad, back cover.

PRIMARY/SPECIAlTY CARE

SUPERIOR HEALTH SOLUTIONS Dr. Robert DeMartino, D.C. 1661 W Horizon Ridge Pkwy, #280 HD702-643-9900 • SHSLasVegas.com

Naturally heal degenerative diseases; Parkinson’s, MS, Aut ism, Neuropathy, Thyroid Disfunction and

more. Relax and heal in a state of the art outpatient treatment facility designed to care for patients on a primary and chronic level. See ad, inside cover.

REMOTE ENERGY HEAlING

SPIRIT OF THE OWLRoxanne Perillo, Reiki Master/TeacherShamanic Energy Medicine920-336-6468 • SpiritOfTheOwl.com

Try a remote healing session! R e m o t e h e a l i n g , o r t h e transmission of healing energies is carried out in various energy-based therapies. Remote healing involves one person sending or directing Universal Life Energy to a person in a different location.

It does not matter if the other location is in the next room or across the ocean in another continent. Remote healing is based on the premise that energy is not l imi ted by t ime or space . Heal by releasing the past, harmful patterns, fear and feeling of scarcity. Allow yourself to live life fully! See ad, pages 23 and 34.

THERAPEUTIC MASSAGE

LARY MICHAELS THERAPYLary Michaels, LMT, in NV, CA and TXPosture Alignment Specialist702-825-2509 • [email protected]

Therapeutic massage treatments for postural realignment, sports massage, deep tissue massage and injury massage. Also, skin rejuvenation with cellulite reduction and accelerated anatomical healing. Mention this listing and receive 10% off

initial treatment.

THETA HEAlING

THE SACRED ART OF HEALINGJeff Renel, Theta Healing Practitioner & Instructor702-324-2595 TheSacredArtOfHealing.com

Looking for a change in your life? Sick of the same negative patterns? If the answer is “yes”, then it’s time to contact Jeff Renel. Create the change in your life you dream about and deserve. See ad, page 34.

UNIVERSITIES

WONGU UNIVERSITY8620 S Eastern Ave, LV 89123702-463-2122Wongu.org

Nevada State Board approved to offer a MS Degree in Oriental Medicine. Didactics with clinical training in acupuncture and herbology

ensure competent practitioners. Step into a new career or expand your practice. See ad, page 13.

WEllNESS

TRANSFORMATIONS Wellness Center & Intl. School of ReikiVictoria Stitzer, Expert in Rapid Behavior Modification • 702-405-9375 Transformations-LasVegas.org

Transform your “Fears into Power”; “Pain into Joy” through powerful proven Mind-Body t e c h n o l o g i e s : N L P - E F T-Regressions-Detox-Reiki-Pranic a n d T h e t a h e a l i n g . F r e e Reiki circles Wednesdays at 7pm. Cal l 702-659-2390.

TransformationsLasVegas.com.

ZEN ME HOLISTIC WELLNESS SPA 10885 S Eastern Ave, #100 Henderson, NV 89052 702-476-4224 • ZenMeNV.com

Zen Me Holistic Wellness Spa will transform your mind, body and spirit while providing you with a relaxing retreat to enjoy the benefits of health, wellness and spirituality. See ad, page 34.

YOGA AND TANTRA

ILEANA STEFANESCU Yoga and Tantra Teacher [email protected] • 702-823-6512 meetup.com/Esoteric-Yoga.com

Transform your "fears" into i m p r o v i n g y o u r h e a l t h , mental focus and emotional balance. Practice yoga and tantra as paths of personal and spiritual development. D i scove r you r un l imi t ed potential and true identity.

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Energy HealersM I N D • B O D Y • S P I R I T

Energy healing takes a holistic approach that looks beyond the physical to

manipulating the subtle energy systems (meridians, auric bodies, chakras,

nadis) where the cause of the dis-ease can be located.

LIVE AN EMPOWERED SOUL BASED LIFE!

ALLOW ME TO TEACH YOU

• How to work with dreams and concepts to manifest the power of intention.

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• Clear your living and business space.

Intentional Healings CenterMention this ad for 10% off any service!

702.274.4545 Jodi Friedman, Reiki Master/Teacher

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• Reiki attunements/certification.

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702-324-2595 Jeff Renel, Theta Healing Practitioner & Instructor

Theta Healing Empowers You To Be The Best

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Experience the power of Theta Healing

Quantum Balance CrystalsBalance your chakras and

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Remote Healing with

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Stepinto your Light

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Energy HealersM I N D • B O D Y • S P I R I T

Energy healing takes a holistic approach that looks beyond the physical to

manipulating the subtle energy systems (meridians, auric bodies, chakras,

nadis) where the cause of the dis-ease can be located.

LIVE AN EMPOWERED SOUL BASED LIFE!

ALLOW ME TO TEACH YOU

• How to work with dreams and concepts to manifest the power of intention.

• Clear your intuitive channel.

• Use Reiki energy to heal your life.

• Clear your living and business space.

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natural awakenings greater las vegas november 2014 issue

Documents

natural health

las vegas edition

natural approach

sleep apnea bruises

contentsnatural awakenings

migraine patient

sleep apnea reliefhelps

correcting skin rash