natural awakenings greater cincinnati / northern kentucky january 2015

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Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

contents

HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 513-943-7323. Deadline for ads: the 10th of the month. Submit to [email protected].

EDITORIAL SUBMISSIONSWord documents accepted. Email articles, news items and ideas to: [email protected]. Deadline for editorial: the 5th of the month.

CALENDAR SUBMISSIONSEmail Calendar Events to: [email protected] for calendar: the 10th of the month.

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

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8 newsbriefs

9 healthbriefs

12 globalbriefs

19 consciouseating

22 healthykids

24 bodyworkguide

28 fitnessspotlight

30 fitbody

3 1 healingways

32 livingwellrecipes

34 wisewords

36 calendar

41 naturaldirectory

35

16

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34

15 BUILDING AN INTEGRATIVE HEALTH AND MEDICINE TEAM by Cathy Rosenbaum

16 IT’S ALL ABOUT METABOLISM Getting to the Root Cause of Disease by Linda Sechrist

19 HORMONE-HAPPY FOODS The Right Choices Make Our Bodies Hum by Linda Sechrist

22 AN APP A DAY KEEPS THE DOCTOR AWAY Keep Kids Engaged in Healthy Living by Julianne Hale

26 THE Y Always Here for Our Community

28 TRIHEALTH FITNESS & HEALTH PAVILION FOR ONE-STOP FAMILY WELLNESS by Gayle Wilson

3 1 INDIVIDUALIZED MEDICAL WEIGHT LOSS PROTOCOLS WORK by Lesley Cornelius

34 LOUISE HAY ON LOVING YOURSELF TO AGELESS HEALTH by S. Alison Chabonais

35 ENERGY BOOSTERS Four Ways to Recharge by Kathleen Barnes

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6 Greater Cincinnati/Northern Kentucky Edition NaturalCinci.com

Have you ever thought about the meaning of the word “holistic”? To me, this represents a hole, as if something is missing. I’ve always felt as if “wholis-

tic” is a better choice. As you can see, I’m a very literal person. This month’s theme of Whole Systems Health presents an opportunity to better explore and take into account our whole physical being, and more. My curiosity tweaked, I Googled my word choice to see what I come up with and settle this question once and for all. According to the English Language & Usage Stack Exchange, the two words have distinct meanings even though their definitions are similar: “Wholistic defines the consideration of the entire structure or makeup; which includes the body, mind and spirit. The word holistic is connected to holism, which focuses on the total entity and the interdependence of the diverse parts of its totality. Holistic has to do with the healing systems that are considered alternative like homeopathy and Ayurveda that heal the human body as an inter-connected whole.” Say what? I’m glad that’s cleared up. In any case, researchers and practitioners across the spectrum are coming to understand that chronic diseases are a complex combination of symptoms and dysfunctions, which is why a holistic approach to medicine is proving a more effective approach than the current conventional sys-tem that specializes mostly in extending the time that individual parts function. A holistic approach focuses on sustainable solutions that target the cause of disease rather than abating outward symptoms, taking into consideration the all-important mind-body connection. We are, after all, more than the sum of our parts and our health depends on our whole self functioning well. Linda Sechrist’s groundbreaking look at, “It’s all About Metabolism: Getting to the Root Cause of Disease,” in this month’s feature article shows why taking a more holistic approach to healthcare doesn’t need to be complicated. In our local companion article, “Building an Integrative Health and Medicine Team,” Cincin-nati’s own Dr. Cathy Rosenbaum guides us toward the best approach to making the most of knowledgeable practitioner resources in our area. It helps to know that achieving an optimal outcome calls for practitioner and

patient to consider themselves equal partners in the decision-making process. Keeping an open mind, doing due diligence in researching a health challenge and working alongside carefully vet-ted health care practitioners best suited to our particular needs can go a long way in achieving a desir-able outcome.

To health and happiness,

letterfrompublisher

Carol Stegman, Publisher

PublisherCarol Stegman

Editing/Writing Theresa Archer • Alison Chabonais

Alyssa Jones • Martin Miron Jim Occhiogrosso

Linda Sechrist • Gayle Wilson Rose

Design & ProductionSteffi Karwoth • Stephen Blancett

Sales/MarketingCarol Stegman

Technical SupportChris Stegman

[email protected]

513-943-7323

Natural Awakenings Greater Cincinnati/Northern Kentucky

Phone: 513-943-7323Fax: 513-672-9530

Email: [email protected]

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© 2015 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wher-ever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we re-sponsible for the products and services advertised. We welcome your ideas, articles and feedback.

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$18 (for 12 issues) to the above address.

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7natural awakenings January 2015

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Ailie BioDerma .............................................................................. 12Alba Organic Salon and Spa ................................................. 11,42Authentic Health Development .........................................30,42Blatman Health and Wellness ................................................11,13Brain Balance Achievement Center .................................. 22,42Carolyn Langenbrunner, LMT .................................................. 27Charles Possick ............................................................................ 21Coors Core Fitness................................................................. 10,29Diamond Quality Clean .......................................................... 10,41Donna Lynn Strong Brott, Lac ................................................. 27doTERRA ....................................................................................... 23Elements Massage .................................................................27,42Flourish Massage and Bodywork ............................................ 27Gary Matthews .............................................................................42

Company Page

Gracetree Yoga and Growth Studio .........................................10Huber Personalized Medicine ..........................................5,20,41Hyde Park Craniosacral Therapy .........................................27,41It’s Yoga ......................................................................................... 37Julie Chafin Health Insurance ...................................................41Jungle Jim’s International Market ............................................ 9Live Well Chiropractic Center ............................................... 11,41Madeira Farmers’ Market ........................................................... 31Mantra Massage and BodywoRx ....................................... 29,42Mary Rasmussen .................................................................... 33,41Mindful Wellness Thermography ........................................ 31,42Montgomery Dental Medicine .................................................... 3Nature’s Rite .................................................................................. 7Robert Repasky, MS, LMT .........................................................42Sangha Yoga Studio .............................................................. 12,42Savory Weight Loss ..................................................................... 17Significant Healing Well Care Practice..........................2,42,42Stillpoint Healing Arts Center ..................................................25Ten Thousand Villages ................................................................ 13The Herb Shop .......................................................................... 11,41The Spice and Tea Exchange .............................................. 32,33TriHealth Fitness and Health Pavilion .............................. 25,28Dr. Westendorf, DDS .................................................................... 16Whole Foods Market ................................................................... 33YMCA .......................................................................................26,44

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newsbriefsRedirecting Life With a Vision Statement Seminar

Dr. Gary Huber, of Huber Personalized Medicine, is

offering a Vision Statement/Goal Setting Seminar to help participants view and rebuild their lives, from 10 a.m. to noon, January 10. This seminar can help people visualize a direction and intent for where their life is heading and show how to take a stand, set new goals and build a personalized plan to get where they truly want to be. People often find they are not driving their lives, but instead just responding to its demands, sometimes leaving others to make decisions for them. By exploring how the brain actually works, people can learn to reprogram the paradigm stored in the subconscious mind that routinely sabotages best intentions, helping to increasing fulfillment and satisfaction in daily life.

The seminar cost is $25 including all materials. Location: 8170 Corporate Park Dr., Ste 150, Montgomery. For more information, call 513-924-5300, or visit HuberPM.com. See ad page 5.

Winter Hike Series Begins 30th Year

Great Parks of Hamilton County’s Winter Hike Series starts again this January

and February. The 2015 series schedule includes hikes start-ing January 10 at Winton Woods; January 17 at Woodland Mound; January 24 at Miami Whitewater Forest; January 31 at Sharon Woods; and February 7 at Shawnee Lookout. Hikers of all ages are welcome to sign up for a single hike, several hikes or the whole series. The Winter Hike Series, which began in 1985, presents a unique opportunity to get outdoors and socialize during the harshest months of winter. The series rotates four to five-and-a-half-mile hikes among five different parks on five con-secutive Saturday mornings after January 1. After each hike, participants regroup to enjoy hot soup over an open fire.

Cost is $6 per person. Children under 12 accompanied by a paying adult are free. A valid Great Parks of Hamilton County motor vehicle permit ($10 annual, $3 daily) is required to enter parks. For more information or to register, call 513-521-7275 ext. 240, or visit GreatParks.Org.

Yoga Teacher Training Classes Forming at TriHealth

Starting in January, TriHealth Fitness and Health Pavilion is offering the

200-hour RYT-200 yoga teacher train-ing course. For 10 weekends, students will explore all aspects of wellness with a program that offers a comprehensive and unique approach to integrating yoga personally and professionally into their lifestyle.

Location: 6200 Pfeiffer Rd., Montgomery. For more informa-tion and pricing, call Terry Youngs at 513-246-2642. See ad page 25.

Natural Awakenings’ Family of Franchises Keeps Growing

Natural Awaken-ings Publishing

Corp. (NAPC) re-cently welcomed a group of new pub-lishers that completed a December training program at the corpo-rate headquarters in Naples. The NAPC training staff spent several days with the entrepreneurs launching new Natural Awakenings magazines in Buffalo and Salt Lake City, plus existing markets in Hous-ton and New Orleans. Company CEO Sharon Bruckman launched the first edi-tion of Natural Awakenings in 1994 and began franchising it in 1999. The company currently publishes 95 Natural Awak-enings magazines throughout the United States and in Puerto Rico, with a collective readership exceeding 3.5 million. “Interest in naturally healthy living that’s good for people and the planet is now influencing mainstream America, thanks in part to our active and growing readership,” says Bruckman. “Natural Awakenings’ dedicated family of pub-lishers, supported by loyal advertisers, connects readers with a wealth of national and local resources mapping out alter-nate routes to a healthier, happier, longer life.”

For a list of locations where Natural Awakenings is publishing or to learn more about franchising opportunities, call 239-530-1377 or visit NaturalAwakeningsMag.com. See ad page 29.

Just as your car runs more smoothly and requires less energy to go faster and farther when the wheels are in perfect alignment, you perform better when

your thoughts, feelings, emotions, goals and values are in balance.

~Brian Tracy


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Eucalyptus Oil Inhibits Spread of TBMany of the natural com-

pounds in the essential oil of Eucalyptus citriodora may prevent the airborne spread of the tuberculosis (TB) bacterium (Mycobacterium tuberculosis), according to a study from the Institute for Tuberculosis Research at the University of Illinois College of Pharmacy. Several of the compounds in the eu-calyptus oil inhibited the airborne spread of the infection by 90 percent, while the major component of the oil was only weakly active, at 18 percent. The scientists used an array of analytical laboratory tests to measure the airborne spread of TB from contagious patients. They also identified 32 active airborne compounds within the essential oil of eucalyptus and studied the impact of the interaction of multiple components in artificial mix-tures. The researchers undertook the study because “the rapid emergence of extensively and multidrug-resistant tuberculo-sis has created a pressing public health problem… and rep-resents a new constraint in the already challenging disease management of TB.”

Legumes, Nuts and Corn Cut Risk of Breast Cancer

A Harvard Medical School study concluded that eating more peanut

butter, corn, nuts and beans, including lentils and soybeans, during adolescence significantly reduces the risk of breast cancer later on. The researchers followed 9,039 young women that were between 9 and 15 years old when the study started in 1996, having the subjects complete diet questionnaires every year through 2001,

and also in 2003, 2004, 2007 and 2010. When the women were ages 18 to 30, the number of benign breast diseases that had developed was recorded. The statistics associated a daily serving of nuts and legumes at age 14 with a 66 percent reduction in the risk of developing breast cancer. Just a single serving of peanut butter once every three days at the age of 11 was associated with a 44 percent reduction of breast cancer risk. Intake of at least one serving of corn every three days was correlated with a 39 percent reduction in the disease. Earlier studies by Harvard researchers found that eating pumpkin seeds, sunflower seeds, soybeans, tofu and other vegetable fats also reduces breast cancer risk.

healthbriefs


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gracetreeyoga & growth studio

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Grace Tree is a shala, or sanctuary, created for cultivating growth in a community of the heart.

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healthbriefs

Tabata Increases Fitness Levels of AthletesFitness facilities and studios all over the country are embracing

the fitness training program known as Tabata. Its originated in Japan with research scientist Dr. Hirishimo Tabata. whose goal was to find a way to increase the fitness levels of elite athletes. The Tabata concept directs a user to perform an exercise for 20 seconds, and then rest for 10 seconds, called the 20:10 meth-od. Tabata exercise classes typically use a set of four exercises. For

example, a four-exercise Tabata workout could be a wall sit; push-ups (on toes or knees), elbow plank and jumping jacks, each done using the 20:10 method, with each four-exer-cise set repeated eight times in succession, for a total exercise round of 16 minutes. The main advantages of Tabata is that no equipment is necessary, it requires no special facility and does not require a high degree of coordination. It can be performed at home, at the gym or in a hotel room. The only extra equipment needed is a good timer such as a stop watch or a computer timer application. A free Tabata Timer app is available at TabataTimer.com. While anyone can do Tabata, it is generally not for beginning exercisers because the routine is challenging, and participants should have a good cardiovascular base fitness level and know thevproper forms for strength and core training. Tabata is a great workout and can also supplement a good weight-loss program, especially when a dif-ficult plateau is reached. Exercise is a journey and should be performed as a staircase, increasing levels one step at a time. For those that want a new challenge in their exercise routine, Tabata may just be the next step.

Lisa Coors MBA, ACE-AHFS, NASM-CPT, is the president and founder of the Women’s Fitness Association and owner of Coors Core Fitness, located at 7693 Beechmont Ave., in Cincinnati. For more information, call 513-233-2673, email [email protected] or visit CoorsCoreFitness.com. See ad, page 29.

Don’t Let Bacteria Spoil the PartyDuring the holiday season, we may eat more often from dishes of

food that have been sitting out for some time. Mayonnaise in noodles, egg and potato salads and unwashed fruit can deliver sickening doses of numerous bacteria. Turkey and chicken can be a significant source of salmonella. Even lettuce and spinach in salads can harbor E. coli. In fact, the Centers for Disease Con-trol estimates that 50 million Americans each year get sick from foodborne illnesses. As many as 3,000 people will die. With 50 million reported cases a year, how is the U.S. Food and Drug Administration going to protect us from home-cooked meals? There is something that we can do to protect ourselves. Laboratory testing and clinical studies have shown that a strongly enhanced, aqueous silver colloid will kill E. coli, salmonella, staph and other food-borne bacteria. Drinking one ounce, waiting 30 minutes and drinking another ounce can stop even the most severe occur-rence of food poisoning without antibiotics. This technique has been shown to be so effective against Salmonella typhi that it was recently delivered for humanitarian aid to health clinics in Haiti. We can enjoy dining and protect our families from food poisoning this holiday season and throughout the new year. Just have enhanced aqueous silver colloid on hand to administer the antidote at the first sign of stomach pain or belly ache.

For more information, call 888-465-4404 or visit NaturesRiteRemedies.com. See ad, page 7.


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Looking for Natural Solutions to Complex and Puzzling Health Issues?

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New Treatment for Urinary Stress IncontinenceUrinary stress incontinence (blad-

der leakage) affects women from their childbearing to their senior years. It is most likely to occur after physi-cal changes to a women’s body from pregnancy or childbirth, menstruation, menopause, pelvic surgery and weak-ened muscles around the urethra. Treat-ment choices include Kegel exercises, weight loss, insertion of a removable device called a pessary into the vagina, injection of a gel-like bulking substance such as Coaptite and/or surgery. Platelet-rich plasma (PRP) is a new treatment for this problem that uses an injection of the patient’s own blood that has its platelet concentration enriched above the baseline. It can help to regenerate the normal tissue around the urethra, and as the tissue is restored, function improves and stress inconti-nence decreases. Biopsy studies show that when PRP is injected, stem cells multiply and grow new tissue. This can help regenerate new ligaments, tendons and joint cartilage. It can also help restore healthy vaginal tone by stimulating stem cells to restore tissue around the urethra. The procedure is relatively painless and takes less than 45 minutes.

Dr. Hal Blatman of Blatman Health and Wellness, 10653 Techwood Cir, Ste. 101, Cincinnati, has eight years of expe-rience using PRP technology and was recently one of 300 physicians certified to use it to help stop urinary stress in-continence. For more information, visit BlatmanHealthAndWellness.com or call 513-956-3200. See ad, page 13.

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

Safer GroceriesLandmark Food Law Being EnforcedThe Center for Food Safety (CFS) has reached a settlement agreement (Tinyurl.com/FoodSettlementAgreement) with the U.S. Food and Drug Administration (FDA) that sets firm deadlines for the agency to fully enact the 2011 Food Safety Modernization Act. A federal court will maintain supervision to en-sure FDA compliance. CFS senior attorney George Kim-brell, who led the case, says, “The first major update to our food safety laws

since 1938 must now be implemented in a closed-ended, timely fashion. That means safer food for American families.”

Congress passed the law to combat the epidemic of food-borne illnesses affecting one in six Americans annually. After repeated delays, the FDA must now comply with the following court-overseen schedule to implement the final rules: preventative controls for human and animal food (8/30/2015); imported food and foreign suppliers (10/31/2015); produce safety (10/31/2015); food transportation (3/31/2016); and intentional adulteration of food (5/31/2016).

Source: CenterForFoodSafety.org

Smart SolarJapan Floats New Nuclear AlternativeTwo companies in Japan will begin building two huge new solar power islands that will float on reservoirs, fol-lowing the inception of the Kagoshima floating solar plant as the country’s larg-est, which opened in late 2013 just off the country’s southern coast.

The new direction comes as Japan looks to move on from the Fukushima atomic disaster of 2011 and meet the energy needs of its 127 million people without relying on nuclear power. Before the incident, about 30 percent of the country’s power was generated by nuclear plants, but Fukushima destroyed public confidence, and with earthquakes highly likely in regions containing reactors, Japan is looking for alternatives.

Solar islands could also be a solution for other countries where space or nuclear concerns are an issue. It’s possible that one day a significant portion of Europe’s power could come from use of the technology; experts believe the engineering challenges can be surmounted.

Source: DailyGalaxy.com


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Om-Based CareHolistic Healers Reach Out to the UnderservedAn annual report issued by the Centers for Disease Control and Prevention notes that up to 33 percent of unin-sured people are avoiding needed treat-ment for economic reasons. Lifestyle changes and natural remedies like yoga and massage therapy can be highly effective when treating conditions such as high blood pressure, depression or aching joints, and groups nationwide are making these modalities more affordable for everyone.

At California’s Healing Clinic Collective (HealingClinicCollective.Wordpress.com), in Oakland, women receive a day of free holistic health care—from acupuncture to massage therapy and nutritional counseling—and discounted rates for follow-up appointments.

The Third Root Community Health Center (ThirdRoot.org), in Brooklyn, helps arrange for acupunc-turists, herbalists, Reiki practitioners and others to treat low-income people in New York City, especially community organizers and activists that are often overworked and lack the resources for these types of care.

The Samarya Center (SamaryaCenter.org), in Seattle, Washington, uses revenue from its yoga studio to provide free yoga to critically ill pa-tients served by the city’s Bailey-Bou-shay House and the local VA hospital, and also to patients with chronic pain at the Pike Place Medical Clinic, which treats many homeless and low-income Seattle residents.

Source: YES! magazine

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Corn GuzzlerDownsides of EthanolEthanol, which makes up 10 percent of the gasoline available at filling stations, together with other biofuels made from crops, appeared to be a way to reduce reliance on fossil fuels. However, recent research shows that the federal govern-ment’s push to up production of corn-derived ethanol as a gasoline additive since the U.S. Renewable Fuels Standard was enacted in 2007 has instead expanded our national carbon footprint and contributed to a range of other problems. The nonprofit Environmental Working Group warns that continued production of corn ethanol is both worse for the climate than gasoline and bad for farmers, the land and consumers. “It’s driving up food prices, straining agricultural markets, increasing competition for arable land and promoting conversion of uncultivated land to grow crops,” according to this watchdog organization. The U.S. Environmental Protection Agency is reportedly weighing a proposal to cut the amount of ethanol currently required by law to be blended into gasoline by 1.39 billion gallons, equivalent to taking 580,000 cars off the roads for a year. Researchers have been trying to develop greener forms of ethanol, but none are ready for market yet.

For more information, visit epa.gov/otaq/fuels/renewablefuels.

Pristine ProtectionAmerica’s Huge New Underwater ParkThe Pacific Remote Islands National Marine Monument—about 470,000 square miles of ocean surrounding a couple of re-mote U.S. Pacific islands—is now officially set aside to protect its pristine habitat from deep-sea mining and commercial fish-ing. Although smaller than the nearly 800,000 square miles of its original plan, the park is still twice the size of Texas. In a final compromise, fishermen will have access to the

waters around half of the islands and atolls, while the other half remains protected. Only 2 percent of the entire Pacific enjoys similar protection. Dignity First

Most End-of-Life Care in U.S. Neglects Patient NeedsThe U.S. healthcare system is not properly designed to meet the needs of patients nearing the end of life and those of their families, and major changes to the system are neces-sary, according to a new report from the Institute of Medicine, Dying in America: Improving Quality and Hon-oring Individual Preferences Near the End of Life. A 21-member committee has called for more advanced end-of-life care planning by individuals, im-proved training and credentialing for clinicians, and for governments and private sectors to provide incentives to patients and clinicians to discuss issues, values, preferences and ap-propriate services and care. Dr. Philip Pizzo, co-chair of the committee, states, “Patients can and should take control of the quality of their life through their entire lifetime, choosing how they live and how they die, and doctors should help initiate discussions with their patients about such decisions.” Susan Heckerman, former dean of medicine at Stanford University, says, “It’s important that healthcare options available to individuals facing the end of life help relieve pain and discomfort, maximize the individual’s ability to function, alleviate de-pression and anxiety, and ease the burdens of loved ones in a manner consistent with individual preferences and choices.”

The report is available at Tinyurl.com/DyingInAmerica.

Water CartonsPaper Can Easily Replace PlasticThe Boxed Water is Better company was launched in 2009 in Grand Rapids, Michigan, to provide a more sustainable alternative to the ubiquitous plastic containers that are made from petroleum

products, have big carbon footprints and clog U.S. landfills. Boxed Water containers resemble milk cartons and are far more sustainable because about 75 percent of the box comes from a renewable resource—trees in certified, well-managed forests—and are completely recyclable. The company uses reverse osmosis and carbon filters for its purified drinking water from the municipal source at the location of their filling plant, and then ships the product to retailers via the shortest route to curtail the transportation footprint. Boxed Water has partnered with 1% for the Planet to help with world water relief, reforestation and environmental protection projects, benefiting both human-itarian and environmental efforts.

For more information, visit BoxedWaterIsBetter.com.

globalbriefs


Building An Integrative Health and Medicine Team

by Cathy Rosenbaum

This is an exciting time in American health care, as consumers

become more aware of non-traditional medi-cal practices that either complement or are used in place of conventional medical treatment. More than ever, today’s consumers have become empowered; seek accu-rate information from the Internet; lean toward holisti-cally focused healthcare providers; and want to be actively involved in their health care. There are numerous non-tradi-tional medicine practices in the U.S., divided roughly into two categories: al-ternative medicine, which typically uses interventions not included as a part of conventional medical training, such as acupuncture, herbals and other dietary supplements, and massage therapy; and complementary medicine, which can involve those same alternative practices alongside conventional (traditional) medical therapies. Complementary and alternative medicine together are commonly referred to as CAM. East-ern countries have a long tradition and history of using CAM medicine, and its popularity is increasing rapidly in the West.

Western Conventional Versus Integrative Versus Holistic MedicineCAM is sometimes called integrative medicine, and the terms are often used interchangeably. However, while they overlap, they are not identical. Integrative medicine describes a type of clinical practice whereby the provider complements the standard toolkit of medications and surgical interventions with evidence-based CAM practices. This provides an enhanced

system of patient care drawn from both worlds.

In this model, the patient is an equal partner in the decision-making process.

For example, Western (conventional) medicine

addresses chronic pain man-agement through the use of prescription narcotics and non-

steroidal anti-inflammatory drugs. CAM expands pain

control to include options such as acupuncture, warm water thera-py, guided imagery and others. Some CAM practices are evidence-based, which means they are reproducible in a controlled human clinical setting. Others, based on inconclusive results in the published research (i.e. iridology or electrodermal testing), are not. To be safe, such practices should not be relied upon to replace traditional diagnostic testing and interpretation of a patient’s signs and symptoms. Finally, the practice of holistic medicine encompasses the whole person (e.g, body, mind, spirit, and lifestyle) for its treatment interventions, and may use both conventional and non-traditional therapies.

Building a Personal Integrative Health and Medicine TeamThe daunting process of researching practitioners, products, and services re-quires a patient do considerable home-work to build an ideal personal inte-grative health and medicine team that combines the best of both worlds. To do this, consumers often need help devel-oping an organized fact-finding strategy to evaluate new services or products (i.e. dietary supplements). They need to seek out opportunities to ask both tradi-tional and non-traditional practitioners key questions that will ensure a positive and sustainable outcome.

A patient should first chose a primary care provider, establish spe-cific health goals, and discuss building a personalized integrative health and medicine team. Many younger provid-ers are open to partnering with patients as equal members of the health team. They will take the time and welcome the opportunity to be involved. If your primary provider is not open to this ap-proach, keep looking! It is important to gather informa-tion on each practitioner’s training, credentials, and years of experience. Contact professional organizations (i.e., Academy for Guided Imagery) for more information. Researching various types of the same CAM practice (i.e., yoga) can help in finding the best match. Dis-cuss specific health goals and feel free to ask questions of each practitioner to ensure each can work harmoniously with the selected primary care provider. Finally, do not be afraid to ask any CAM practitioner for a written report or dictation summary of each session. This report should be shared with the primary care provider at the next office visit for further discussion and feed-back. Until recently, most conventional doctors and hospitals frowned on CAM treatments and they were not taught in Western medical schools. Today, many patients have become receptive to trying alternative techniques, and are requesting them. As a result, many Western doctors are supplementing their practices to include CAM thera-pies.

For more information, look for Inte-grative Medicine, The A-to-Z Healing Arts Guide and Professional Resource Directory, by Douglas Wengell and Nathen Gabriel, and Mayo Clinic Book of Alternative Medicine.

Cathy Rosenbaum, Pharm.D., MBA, RPh, is a holistic clinical pharmacist with a private consulting practice in integrative health and medicine in Blue Ash. She has traveled to China to study herbal research and global healthcare solutions. For more information, visit RxIntegrativeSolutions.com.


Attempts to tender lay explanations of how to attain and maintain better health have become fragmented and compartmentalized, with complex scientific

cause-and-effect explanations of disease regularly reduced to isolated infographics and sound bites in the media. But understanding our body’s sophisticated, self-regulating, self-

correcting and interdependent physiological systems, which work in collaboration with each other and inform us of the body’s status by means of symptoms, deserves a whole-sys-

tems frame of reference. Stepping back from immediate concerns to grasp the bigger picture allows for rethinking

the Western approach to health. A perspective that connects all the dots works best, beginning with the founda-

tion of wellness—the functioning of 73 trillion cells that are organized into a variety of tissues, including interconnected systems of organs. Optimally, they function together harmo-niously to achieve homeostasis, the overall chemical and energetic balance that defines metabolic health.

The Reign of MetabolismMany perceive the role of metabolism as limited to determin-ing energy expenditure via the number of calories burned per day, but it does much more. Metabolism actually encompass-es thousands of physical and chemical processes that take place in the functioning of every cell, the building blocks of life; healthy cell function produces proper endocrine (hor-

monal) functioning, influencing homeostasis. This past August, 12 nationally recognized functional medicine experts participated in the country’s first online Metabolic Revolution Summit to discuss the importance of recognizing the dots that connect the majority of today’s chronic diseases—high blood pressure, heart attack, stroke, pre-diabetes, Type 2 diabetes, weight gain, obesity, fatty liver disease, Alzheimer’s, dementia,

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cancer and even infertility. All of the panelists pointed to the root cause that links them all—the craze for a high- carbohydrate, low-fat diet starting in the 1990s combined with a sedentary lifestyle. When several complex conditions exist simultaneously, medical science refers to them as a syndrome. Regardless of how such intricate interrelationships become manifest, all of these syndromes have early-stage signs that include inflam-mation, high blood sugar and insulin resistance, which can affect metabolic health.

A Holistic ApproachDoctors that specialize in functional integrative medicine strive to improve the health and well-being of patients by engaging them in their own healing process. One popular approach is practiced by Durango, Colorado, Doctor of Chi-ropractic James Forleo, author of Health is Simple, Disease is Complicated: A Systems Approach to Vibrant Health. He starts by educating people about the basic functioning of the major body systems involved in their specific health chal-lenges. “To maintain metabolic health, no one should overlook that the body’s intelligence works 24/7 to solve multiple problems simultaneously, including balancing their metabo-lism. The more complex the pattern of symptoms, the more systems are involved. Whether a single or group of symptoms indicate metabolic dysfunction, it means that numerous systems that rely on healthy cells are unable to perform their normal functions,” explains Forleo. For example, blood sugar issues, excess circulating

Pioneering integrative doctors are connecting the dots that point to the root causes of the majority

of today’s chronic diseases.

insulin and buildup of excess glucose stored as fat can lead to metabolic dysfunction. The pancreas, thyroid and gastro-intestinal tract—primary glands in the endocrine system that plays a major role in balancing body chemistry by secreting hormones directly into the circulatory system—are negatively impacted. Well-functioning adrenals are necessary to bal-ance blood sugar and one role of the pancreas is to produce insulin.

When four of the eight major organ systems—immune, endocrine, cardiovascular, and digestive—are impacted by metabolic dysfunction, a more holistic and systemic ap-proach to health can provide a broader understanding of how they interrelate, and why preventive measures can pre-clude having to later pursue ways to reverse serious chronic diseases.

Lifestyle FactorsFunctional medicine’s integrative approach to metabolic health is based on proper nutrition and regular exercise. “The inflammatory agents present in much of the food consumed at each meal in the standard American diet—high-glycemic refined carbohydrates, high-fructose corn syrup and other sugars, and hydrogenated and partially hydrogenated fats—are the biggest offenders,” says Forleo, who notes that the body instead needs good fats, such as those obtained from olive and coconut oils.

Factors over which we can exercise some control—physical activity, stress, sleep, diet and circadian rhythms—all play roles in metabolic health. Unfortunately, “We are moving further away from our ancestors’ healthier diet and lifestyle. We’re overfed and undernourished because we’re no longer eating for nutrition, but for entertainment,” remarks Doctor of Chiropractic Brian Mowll, the medical director of Sweet Life Diabetes Health Centers in Pennsylvania and Delaware.

He characterizes metabolic dysfunction as the ultimate problem because it’s the doorway to many other ailments. “A


hundred years ago, infectious diseases plagued humanity. Today and in the future, it’ll be metabolic disorders such as obesity, cancer, metabolic syndrome, thyroid disorders and other endocrine problems, diabetes and Type 2 diabe-tes,” predicts Mowll.

Metabolic Health EducationDr. Caroline Cederquist, author of The MD Factor Diet: A Physician’s Proven Diet for Metabolism Correction and Healthy Weight Loss, and founder of Cederquist Medical Wellness Center, in Naples, Florida, conducted a one-year study of patients to identify their health issues via blood work analysis. Eighty-nine percent of the men, women and children showed evidence of insulin resistance. This often-overlooked meta-bolic condition affects how the body processes glucose, a simple sugar and the body’s primary fuel, making gaining weight easy and losing it difficult. Treat-ed with proper diet, lifestyle changes and supplements, plus medication in advanced stages, Cederquist found that metabolic dysfunction is reversible.

She explains that long-term insulin resistance can lead to fatty liver dis-ease, high blood sugar and eventually, diabetes. It also directly affects cho-lesterol levels and can induce triglyc-erides, high blood pressure, low HDL (high-density lipoprotein, or “good” cholesterol), increased waist circum-ference and heart disease. In Ceder-quist’s young adult patients, metabolic dysfunction was also associated with polycystic ovarian syndrome, a cause of infertility.

Germany’s Dr. Wolf Funfack, a specialist in internal and nutritional medicine and creator of a well-regard-ed metabolic balancing program, noted that insulin resistance both increases the production of stress hormones and blocks production of the anti-inflammatory hormones that slow the aging process. Funfack’s all-natural, personalized nutrition plan, backed by more than 25 years of scientific study, is designed to bring hormonal balance, optimize health and lead to long-term weight management.

Cardiologist Stephen Sinatra, author of Metabolic Cardiology, goes a step further. He believes that metabolic

How to Talk with a Doctorby Carol L. Roberts

Many patients, both men and women, have a hero-worshipping attitude toward their physicians and can be intimidated during visits. They may feel

it’s impolite to question a doctor, even to get information needed to make criti-cal decisions for one’s self or a loved one. Some doctors seem to have forgotten they are still just people with a medi-cal degree. Patients should remember this if they encounter any perceived aloof-ness or arrogance. Too often, such an unhelpful attitude may be acquired along with professional experience. Getting ready for a visit to a doctor often entails following instructions, but should also include preparing questions you want answered. If a serious health issue has surfaced, such as an abnormal lab test or a diagnosis that requires treatment, make key questions count: “Where did this come from? Is there anything I can do for myself? What is the recommended treatment? What are the expected effects and unintended side effects of the proposed treatment? Are there alternative forms of treatment? Can I speak to one of your patients that has undergone this treatment?” Then, do online research upon returning home. The Internet has placed the entire library of medicine at our fingertips. Sift out the science from the hype, refine questions and go back for deeper answers. Get a second opinion from another medical doctor or naturopath (some states license them) or doctor of Oriental medicine (acupuncture and herbs). No matter if the proposed treatment is as seemingly simple as a course of antibiotics or as serious as surgery, question it before automatically submitting to a diagnosis and drug prescription. Each of us is the only person on Earth with the unique vantage point of liv-ing inside our body. We shouldn’t let anyone label us as depressed if a sick body says otherwise, that “It’s all in your head,” if it’s real, or that there’s no cure. That’s where alternative medicine usually begins and miracles can happen. The best results come from standing up for ourselves.

Dr. Carol L. Roberts practices integrative medicine at the Perlmutter Health Cen-ter, in Naples, FL (PerlHealth.com). She is a founding diplomate of the American Board of Integrative Holistic Medicine.

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dysfunction involving cells, hormones and inflammation encompasses the molecular-based essence of all disease. He observes, “Individuals diagnosed with several conditions can leave a doctor’s office with three or four pre-scriptions, rather than the one solution for reversal and prevention—a healthy lifestyle and non-inflammatory diet to offset and neutralize weight gain, blood pressure elevation and other ab-normalities such as high blood sugar.” Mowll agrees that many conven-tional healthcare practitioners don’t ad-dress the root cause of metabolic disor-ders or provide lifestyle interventions. “They simply reach for the prescription pad,” he says. This growing problem presents an opportunity to educate the entire populace. Bestselling Virgin Diet author JJ Virgin, who characterizes the human body as a “chemistry lab,” adopts an easy-to-follow nutritional and fit-ness approach for metabolic health. She recommends eating the types of healthy fats found in wild fish, raw nuts and seeds, coconut, avocado and olives. Virgin prefers the clean, lean protein of grass-fed beef and wild fish, plus low-glycemic lentils and legumes and plenty of low-glycemic fruits like raspberries, blueberries, pears and grapefruits. Low-glycemic vegetables on her list include green peas, green beans, broccoli, cauliflower, onion and eggplant. “When you eat this way, there’s a slow release of sugar, and in-sulin remains at lower levels,” advises Virgin. As in any systems theory, the whole must be understood in relation-ship to the parts, as well as the rel-evant environment. Experts agree that it’s paramount to take an expanded, systemic approach to metabolic health, rather than fixating on only one or two aspects at a time. Metabolic health—from basic cells to the most sophisti-cated of organized systems—can only be achieved and sustained when the whole system is healthy.

Linda Sechrist is a senior staff writer for Natural Awakenings and host of the online Metabolic Revolution Summit. Visit her website ItsAllAboutWe.com for a free audio sample.

consciouseating

Our body’s hormones work like an orchestra. When one instru-ment is out of tune, the entire

production struggles to maintain har-mony. Each plays a part in influencing the others and determining how well the whole concert works. Fortunately, our body has master-ful conductors, including the endo-crine system, which coordinates all of the glands and the hormones they produce. “Players” include the adre-nal, hypothalamus, pancreas, pineal, pituitary, reproductive and thyroid/parathyroid glands. “A healthy endocrine system is essential to making hormones in ap-propriate amounts throughout our life,” says Theresa Dale, Ph.D., a naturopath-ic doctor who practices as a traditional naturopath and clinical nutritionist in Oxnard, California, and has authored Revitalizing Your Hormones. “For example, when the ovaries shut down after menopause, the adrenal glands continue producing progesterone and other essential hormones.” Dale, dean and founder of the California College of Natural Medicine, further assures that contrary to asser-tions from some conventional medicine reports, the body is able to produce necessary hormones throughout our entire life. Hormones function as chemical messengers that commute through the bloodstream as part of the information

superhighway that connects the brain to the DNA managers of the body’s cells. “Hormones communicate with chemicals produced by the brain called neurotransmitters, such as serotonin, dopamine and norepinephrine, which greatly influence energy levels, moods and other bodily functions such as moving memories from short- to long-term storage,” explains Dale. For 20 years, she has seen patients with critical hormonal imbalances respond to her recommended three-month, endocrine-rebuilding diet, com-prising three daily meals of steamed, sautéed and raw foods, fish, whole grains, legumes, seeds, nuts, fresh fruits and vegetables, plus two raw vegetable or seed snacks. The regimen strives to balance metabolism, cleanse the body, restore immune function and revitalize the endocrine system. Kokomo, Indiana, resident Sylvia Egel, national director of coaching and education for Metabolic Balance, a personalized nutrition plan to balance metabolism and hormones, optimize health and increase energy at any age, agrees that hormones can be restored and balanced via proper food selec-tions. “Our lifestyle and dietary choices strongly affect our metabolism and hormonal health, as do stress levels and sleep patterns. Eating at the wrong time, in the wrong place or in the

Hormone-Happy FOODSThe Right Choices Make Our Bodies Hum

by Linda Sechrist


Nutrition and lifestyle can have a major effect on proper hormone metabo-lism and balance. Toxins introduced into the body through food additives,

plastic containers, genetically modified foods, pharmaceuticals in tap and show-er water, heavy metals in food and in products coming out of China all coalesce to comprise a challenge to proper hormone metabolism as we age. Stress is one of the most serious challenges to proper hormone balance. It causes a significant rise in the stress hormone cortisol, which is essentially a wrecking ball that compromises sleep, drives unhealthy food cravings, including caffeine and alcohol, and erodes any chance of maintaining other hormones in balance. Whether or not hormone levels are adequate is secondary to whether they are balanced and working efficiently. The body maintains a strict balance of each hormone relative to the others. This hierarchy must be observed and is in consideration of all the moving parts because thyroid, testosterone, estrogen, progesterone and cortisol hormones all share in a communal existence and are interdependant. Foods can play a role in restoring balance. Cruciferous vegetables such as broccoli, Brussels sprouts and kale offer the body a special chemical called diindolylmethane (DIM) that blocks estrogen from becoming a carcinogen. Io-dine, found in abundance in sea vegetables such as kelp, and many legumes, is essential for proper thyroid function. Unfortunately, most people get far too little of either of these elements, increasing their risk of cancer and other illnesses. There is a natural approach to restoring balance. Lifestyle factors that work to reduce stress and improve cortisol function include exercise, meditation and prayer. Food truly matters. Coordinating all of these factors is the key to success.

Dr. Gary Huber, of Huber Personalized Medicine, located at 8170 Corporate Park Dr., Ste. 150, in Cincinnati, is an integrative medicine practitioner and professor for the American Academy of Anti-Aging Medicine. He alsoserves as adjunct professor of integrative medicine at the University of Cincinnati College of Pharmacy. For more information, call 513-924-5300 or visit HuberPM.com. See ad, page 5.

wrong order, and even poor combina-tions of healthy foods, can be almost as problematic as eating junk food,” says Egel. She also warns against snacking, emotional eating, eating on the go, skipping breakfast and waiting too long between meals.

Diana Hoppe, author of Healthy Sex Drive, Healthy You, an obstetrician and gynecologist in San Diego, Cali-fornia, who leads clinical trials related to women’s health at the Pacific Coast Research Center, also sees firsthand how what we eat directly affects our hormones. She attests that our bodies need a balance of three macronutrients: carbohydrates, protein and fat. “But for 20 years, we have been advised to decrease fat intake in favor of fat-free options that have been detrimental to us, because we need fat to produce hormones and maintain healthy hor-mone function. Certain fatty acids and cholesterol serve as building blocks in hormone production and cellular function, especially the reproductive hormones of estrogen and testoster-one,” says Hoppe.

Food can be medicine for hor-mones. One of the most important hormone-balancing fats is coconut oil, which heals skin, increases metabolism and supplies a quick source of energy. Egg yolks are a good source of choline and iodine, essential to the produc-tion of healthy thyroid hormones, plus are rich in vitamins A, D, E and B-complex vitamins. Avocados have lots of healthy fat that helps absorb and utilize nutrients. Nuts and seeds, olive oil and salmon are all rich in omega-3 essential fatty acids that help stabilize hormone levels. Eating the right foods and incorporating healthy fats into meals increases overall energy, reduces hormonal fluctuations and helps us feel more balanced.

Says Dale, “The majority of individuals are surprised to learn that hormone health doesn’t depend on age, but rather on a complex of factors, like the air we breathe, the water we drink, the quality of our diet, good sleep and adequate exercise, plus the relative health of our relationships and emo-tional life—and that’s just for starters.”

Linda Sechrist is a senior staff writer for Natural Awakenings.

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An App a Day Keeps the Doctor AwayKeep Kids Engaged in Healthy Living

by Julianne Hale

healthykids In today’s technology-fueled society, kids spend many hours of their free time star-ing at smartphones or tablets instead of

exploring nature, riding bikes or playing outdoor games with their friends. Rather than just imposing radical reductions in screen time, parents and caregivers can meet youngsters halfway by adding apps to their handheld devices that provide tips on healthy eating, exercise and behavior. Here are five that are fun for kids and promote healthy lifestyle choices.

Super Stretch Yoga HD. Super Stretch is the primary character in this yoga adven-ture in which players are encouraged to, “Create a peaceful, balanced life by living a NAMASTE mission: Nothing is impos-sible; Always be honest; Make the world a better place; Act with kindness; Share with others; Trust and believe in yourself; and Enjoy and have fun.” Creator and founder Jessica Rosenberg, of Minneapo-lis, Minnesota, explains, “I translated a curriculum that I’ve been using for kids into an ‘edutainment’ app that combines gaming and real-life kids as characters that bring yoga to life.” Players are chal-lenged to master the skills presented by each of the game’s 12 main characters,

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increasing awareness of breathing and other aspects of how the body works, plus promoting self-esteem. Free in the iTunes App Store.

If, the Emotional IQ Game. An adventure game inspired by If, a well-known poem by Rudyard Kipling, players go on a quest through Ziggurat, a fantasy world where they enlist energy creatures called Vims to rid their avatars of dark energy. Young-sters are challenged to complete missions using emotional language. The charac-ter traits required to complete the tasks include patience, teamwork and other skills that help kids build emotional intel-ligence. Free in the iTunes App Store.

Smash Your Food. Nutritionist Marta De Wulf, from Bellevue, Washington, felt compelled to develop her innovative app when she realized that while kids under-stand that certain foods contain too much sugar, fat or carbs, they have no idea how the information pertains to them. The award-winning app “allows children to input their age, gender and level of physical activity to measure their individual caloric need,” says De Wulf. “When they choose a food to ‘smash’ and see that eight grams of sugar cubes are in a can of soda, they’re able to process healthy food information.” Smash Your Food features audio/video of actual food smashing. “Kids are sensorial and different kinds of learners. It’s more effective than using cartoon images,” she observes. It’s $2.99 in the iTunes App Store.

Oh, Ranger! Park Finder. Instead of vaguely suggesting that kids put down their electronic devices and head out-doors, why not ask them to choose an adventure for the whole family? Using the Oh, Ranger! Park Finder app, kids can search for nearby outdoor recreation areas from a comprehensive database of national parks, state parks, national forests, wildlife refuges, Bureau of Land Management sites and U.S. Army Corps recreation areas. Kids can further seek out specific activities from 20-plus categories that range from birdwatching and hik-ing to boating and camping. Free in the iTunes App Store or Google Play.Kids Making Healthy Choices. The U.S. Centers for Disease Control reports that

Healthy Web EdutainmentZisBoomBah.com. “Parents typically spend 90 percent of their grocery budget on products from the inside aisles of stores,” says Karen Laszio, founder of this award-winning website, which teaches kids about the value of food in the outside (produce, dairy and meat) aisles and how to choose fresh, whole foods to incorpo-rate into kid-friendly recipes for the whole family.

PBSKids.org/itsmylife. Designed for teens and tweens, this PBS Kids Go! website teaches children to make responsible decisions about pertinent issues, including drugs, alcohol, anorexia and bulimia, and how to objectively view celebrities, dat-ing and the challenges of puberty. Visitors can find reliable, accurate information about subjects they may not be comfortable discussing with adults or peers.

NPS.gov/WebRangers. The National Park Service online Web Rangers program en-ables kids to create a customizable ranger experience and discover national parks and historic sites around the country.

rates of childhood obesity have doubled in the past 30 years. This kid- and par-ent-friendly app is designed to help. It springboards from San Diego, California’s Merilee Kern’s children’s book of the same title. Embedded via an e-reader, kids can play games, print coloring sheets and ex-plore healthy recipes while parents check out the news section and resource page for links with information for keeping youngsters healthy.

“Surveys show that parents often don’t realize that their child has a weight problem,” notes Kern. “It’s important to discuss this topic within the family, and the app helps facilitate this in a non-threatening, helpful way.” It’s $2.99 in the iTunes App Store.

Julianne Hale writes and edits for Natural Awakenings franchise magazines and blogs about motherhood at Another-GrayHair.wordpress.com.

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bodyworkguide

Experts estimate that more than 90 percent of disease is stress-related. Incorporating bodywork into your

wellness routine can be mentally and physically beneficial, restoring a healthy mind, body and spirit. Thera-peutic bodywork delivers a natural and safe non-invasive method to increase immunity and reduce pain and other symptoms. Our bodywork guide is a helpful resource with different types of modalities and local therapists ready to help you achieve better health.

ACUPUNCTUREDonna Lynne Strong Brott, LAc6 convenient locations in Cincinnati513-324-0955AcuCincy.com

CRANIOSACRAL THERAPYHyde Park CranioSacral TherapyCathy Ridgway CST, OTR/L2730 Observatory Ave, Cincinnati, OH513-575-6396HydeParkCranioSacralTherapy.com

HEALING TOUCHCarolyn Langenbrunner, BA, LMT, RM, CHTP4491 Foley Rd, Cincinnati, [email protected]

MASSAGE THERAPYAlba Organic Beauty StudioZepora Ronney, LMT2882 Wasson Rd, Cincinnati, OH513-631-2522AlbaBeautyStudio.com

Authentic Health DevelopmentCaitlin Wells, LMT, CIMI7558 Central Parke Blvd, Mason, OH513-607-2719Therapeutic massage, Aromatherapy and Far Infrared Cellular Massage Technology

Flourish Massage and Bodywork309 Artillery Park Drive, Ste 101Fort Mitchell, KY859-445-9570FlourishMassage.com

Mantra Massage and Bodyworx4675 Cooper Rd, Blue Ash, OH513-518-2719MantraMassageAndBodyworx.com

Stillpoint Center for Healing ArtsGary Matthews11223 Cornell Park Dr, Blue Ash, OH513-772-1917StillpointTherapy.com

TriHealth Pavilion Spa6200 Pfeiffer Rd.5I3-246-2636TriHealth.com

ONCOLOGY MASSAGERobert Repasky, MS, LMT513-505-5737DancingHeartMassage.com

PHYSICAL THERAPYChoice Physical Therapy3 locations: Anderson, Blue Ash and Groesbeck513-792-0777

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Clients also receive access to therapeutic pools, saunas,

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YOGA THERAPYSangha Yoga StudioBecky Morrisey112 North Second St, Loveland, OH937-243-2403

26 Greater Cincinnati/Northern Kentucky Edition NaturalCinci.com26 Greater Cincininnan ti/Norththerernn KeKentntuckyky E Edidittion NatturalCinci.com

- advertorial -

The Y Always Here for Our Community

Living an active lifestyle is impor-tant for maintaining a healthy mind, body and spirit. That is

why an increasing number of fami-lies and individuals are visiting the YMCA of Greater Cincinnati. “The Y is committed to providing health and wellness opportunities for everyone in our community,” says YMCA of Greater Cincinnati President and Chief Operating Officer Sandy Walker. “The Y is so much more than a swim and gym. It’s a place where people come to connect. It’s a dynam-ic place where everyone is welcome. While we offer great workout facili-ties, swimming, and sports programs, along with more than 2,500 fitness classes each month, we are also a leader in youth development, diabetes prevention and more.” For more than 160 years, the YMCA of Greater Cincinnati has been serving the local community, currently with 13 facilities, an overnight camp, and around 80 child care centers across Greater Cincinnati and Northern Kentucky. At the same organization where volleyball, basketball, and racquetball originated, there is a deep history of community involve-ment. “Over the years, the Y has been a welcoming spot for soldiers returning from combat, a diverse and inclusive spot for all to gather regardless of age, sex, or nationality, and a leader in working to provide high quality services for children to help close the achievement gap,” says Walker. The YMCA of Greater Cincinnati provides affordable early learning, before/after school programs, day camps, and teen career programs each year for more than 6,000 youth, partnering with more than 20 school districts. “Pro-grams offered by the Y support academic achievement, fos-ter health and wellness, and instill positive social emotional skills,” says Walker. “We work with families to ensure the child receives the tools he or she needs to learn, grow and thrive.” Families that attend the Y enjoy time to reconnect by swimming, working out, or taking family classes together.

Free child watch enables parents to pursue fitness programs at the Y or connect with friends there. For children with special needs, the Y offers a pre-school autism program, adaptive swim lessons and more. Older adults can enjoy special SilverSneakers® classes, including water classes that put less strain on the joints. There are numerous senior groups that gather on a regular basis

for social opportunities, and to work on community service projects such as making comfort quilts for kids at the Ronald McDonald House. There are special young profes-sional and veteran’s membership rates. Many really enjoy the indoor run-ning tracks, huge indoor and outdoor pools, state-of-the-art fitness facili-ties and weight rooms. All YMCA of Greater Cincinnati members can visit any of the other YMCA of Greater

Cincinnati facilities; all have a different look and feel, and feature different amenities. As part of a new membership reciprocity program, members can visit any YMCA in Ohio at no additional cost. There is even an away program to use when you go out of town. If you need help to jump start your New Year’s resolu-tions, the Y is the place to go. Personal trainers can work with you individually or in small groups, and there is a wide variety of fitness classes that target every ability level. New in 2015, the Y is partnering with Bob Roncker’s Run-ning Spot to offer a Sit to Fit program that prepares you to walk or run in your first 5K! Choosing to become a member of the YMCA of Greater Cincinnati is not only an investment in developing a healthier mind, body, and spirit, it enables you to join an organization where regardless of age, income, or race, indi-viduals gather to be active, support each other, form strong bonds, and work together to enrich their community.

For more information, or to find a YMCA near your home, call 513-362-YMCA or visit MyY.org. See ad, back cover.

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TriHealth Fitness & Health Pavilion for One-Stop Family Wellness

by Gayle Wilson

Before the Internet transformed our world, shopping malls were popu-lar destinations. When we needed

variety, a trip to the local mall saved hours travelling about town to differ-ent retail locations. Today’s wellness seekers can find one-stop, mall-like efficiency at TriHealth Fitness & Health Pavilion, where a broad spectrum of wellness services is offered to both members and non-members. This pioneering destination for whole family wellness provides medi-cally based fitness in a premier health club setting. So, whether someone is looking for alternative wellness modali-ties such as acupuncture or massage, disease prevention, exercise, rehabilita-tion services or health education, this 110,000-square-foot facility is a go-to resource.

Bethesda and Good Samaritan Hos-pitals formed TriHealth in 1995 and opened the Fitness & Health Pavilion a few years later. Extensive tornado dam-age in 1999 required a major rebuild. Since then, they have never stopped expanding and refurbishing. A virtual tour through Google maps or a site visit makes one wonder if this shiny, bright facility isn’t actually brand-new.

General Manager Deb Riggs says, “Many people mistakenly believe we only serve hospital rehabilitation pa-tients and are not open to the public.”

However, with a minimum age require-ment of just 6 weeks for childcare services, nearly anyone can become a member of the TriHealth Pavilion. Riggs notes, “There are many services that general public non-members can ac-cess, too, such as acupuncture, holistic health and spa services.”

While the TriHealth Pavilion spe-cializes in helping people work through injuries and other complicated health issues, they also take a well-rounded approach to wellness. In addition to a full-service fitness floor, they offer more than 80 classes weekly, including fitness, mind/body, and other wellness-oriented classes such as healthy cook-ing demonstrations and physician-led seminars about topics as diverse as vitamin and supplement use.

“Our family programs—and new rates—are a major 2015 priority,” shares Riggs. For families that want to exercise and enjoy wellness activities together, there are numerous options.

Riggs notes, “The staff members in the Kid’s Life Center are very child-centered, and often act like surrogate grandmothers.” Plus, the expansive Kid’s Life Center features a full gym with fun and interactive programs, even offering School’s Out day camps and summer camps. At age 13 or older, teen members can receive a three-part ori-entation where they learn gym etiquette and proper use of equipment so they can enjoy the facility on their own.

TriHealth Pavilion’s well-creden-tialed staff provides health screenings and knows how to effectively design workouts around injuries—sports or otherwise. They specialize in creating individualized programs and providing professional guidance to help members reach their fitness and wellness goals. Rounding out the abundant offerings for the family is an indoor, 25-meter lap pool; a therapy pool; an outdoor recre-ational pool; basketball and volleyball leagues; and indoor and outdoor run-ning tracks.

Whether someone is looking for healthy food to go, wellness classes, a challenging workout or relaxing spa time, TriHealth Pavilion has the tools and resources to help clients reach their wellness goals. There’s no need to spend hours searching for specialized wellness practitioners or health guid-ance when it’s all available under one roof.

TriHealth Fitness & Health Pavilion is lo-cated at 6200 Pfeiffer Rd., in Montgom-ery. For more information and a free guest pass, visit TriHealthPavilion.com or call 513-985-0900. See ad, page 25.

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

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Labels may vary, but results are what count. Whether called high-intensity intermittent exercise (HIIE), interval or

burst-style training, recent research proves that this form of exercise improves insulin levels. This is promising news for the estimated 50 million American adults that have abdominal obesity and are on the path toward metabolic dysfunction due to a high-sugar diet that causes spikes and crashes in blood sugar levels and eventu-ally contributes to insulin resistance. According to a recent study pub-

lished in the Journal of Obesity, the benefits of doing HIIE at least three times a week for two to six weeks include re-duction of abdominal body fat, improved aerobic and anaerobic fitness and lower levels of insulin resistance. In a separate study, Norwegian researchers examined the impact that different types of exercise programs had on individuals seeking to reverse meta-bolic dysfunction, an overall chemical imbalance largely attributed to insulin resistance. They concluded that despite

Interval Training Knocks Down Blood Sugar

Exercise Bursts are Fast and Effectiveby Lisa Marlene

producing similar effects on body weight and blood pressure, the aerobic inter-val training group also showed greater improvement in insulin sensitivity, aerobic capacity and high-density lipoprotein (HDL, or “good” cholesterol) than those performing continuous moderate exercise. They also exhibited lower blood glucose (sugar) levels. Another beneficial HIIE characteristic is that it involves markedly fewer exercise repetitions and less training time. JJ Virgin, a fitness and nutrition expert and author of The Virgin Diet, recommends incorpo-rating burst-style and resistance training for fast, lasting fat loss and improving insulin resistance. Best of all, you can do these exercises in minutes a day. “Burst exercise means working out in short intense bursts of 30 to 60 seconds, coupled with one to two minutes of active recovery time, moving at a lower intensity that allows you to catch your breath and lower your heart rate,” she explains. Two easy examples of this are sprint-ing to burst and then walking to recover, and running up stairs to burst, and then walking down them to recover. “This should be repeated for a total of four to eight minutes of high-intensity bursts per session. Overall, this will take 20 to 30 minutes,” says Virgin. She notes that the increase in stress hormones that occurs during HIIE are counteracted by the simultaneously raised levels of anabolic-building hormones. “Short bursts train the body in how to handle stress and recover. Repeated intense bursts raise the lactic acid level, which in turn raises growth hormone production and supports fat burning. The research is clear that the more intense the exercise, the bigger the metabolic benefit is afterward.”


While the latest and greatest new diet fads claim great success, a recent article in

Forbes magazine suggests the top four diets; Atkins, South Beach, Zone and Weight Watchers, offer no long-term weight-loss benefits. Mix that with the sight of an irresistible piece of home-made pie this holiday season and that spells trouble. Most diets work because the dieter changes their behavior to obtain a desired loss of weight while on the diet. But once the desired goal is achieved, they tend to return to old habits and usually, the pounds pile back on. Also, popular diets work when the motivation to lose weight is high, but their success rate falls off as motiva-tion decreases and boredom sets it. Every person has a set of individual habits and body variables that affect the ability to lose weight. A personal-ized weight-loss program can take into account many of these variables and increase the probability of success. One of the factors that can impact whether a diet will work or not is hormone imbal-ances that may cause the body to work below its full potential. The leading modern diets, designed for mass use, typically fail because they do not con-sider individual hormone status, nor do they emphasize long-term behavioral changes. For example, thyroid hormones play a major role in regulating metabo-lism. An under-active thyroid (hypo-thyroidism) tends to reduce the rate at which nutrients are used (metabolic rate), thus increasing the potential for

weight gain. Diets produced for the masses do not consider thyroid function or address other hormone imbalances, such as those caused by menopause or andropause, all of which may impede weight loss. The answer to the weight-loss dilemma is to seek medical expertise to help identify potential barriers and select a program that takes into account individual considerations. After a per-sonal medical evaluation and choosing the correct program, there are six tips that fit any weight-loss journey:

1 Start with the belief that this is a permanent lifelong change, and plan

it that way from the beginning.

healingways

Individualized Medical Weight Loss Protocols Work

by Lesley Cornelius

2 Drink plenty of water. A good rough estimate is about half the weight of

the body in ounces.

3Make eating fun. Look for healthy and delicious recipes that incorpo-

rate the doctor’s recommendations, and then get everyone involved in prepara-tion.

4Find friends to join the journey. Positive encouragement makes for

positive results.

5 If a weight-loss plateau occurs, consult with the medical team to

uncover any individual contributing factors.

6Find a positive at every weigh-in, re-gardless of what the scale indicates.

There are many reasons for a temporary pound or two increase.

At the beginning of a weight-loss jour-ney, many people feel negative if they are not getting results fast enough. By remembering that weight loss occurs one pound at a time, staying focused and not feeling overwhelmed by small changes, they can be confident of suc-cess.

Lesley Cornelius, MA, is a medical as-sistant and weight-loss consultant for Savory Weight Loss, a division of Go Be-yond Medicine, located at 51 Cavalier Blvd., Ste. 230, in Florence KY. For more information, call 859-586-0111 ext. 107, email [email protected], or visit GoBeyondMedicine.com. See ad, page 17.

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Stir with wooden spoon until the sau-sage is lightly browned and the rice is coated with oil.

Add cabbage and tomatoes, stir to combine.

Add chicken stock and Tuscany Blend.Stir and bring to a boil, then reduce to a simmer.

Let simmer until rice is cooked and vegetables are tender (about 45 minutes to 1½ hours) Adjust seasoning with salt and pepper and serve with grated Parmesan cheese.

* Products can be pur-chased at The Spice & Tea Exchange, located in Rookwood Commons. Recipes courtesy of Julie Van Arsdale, owner of The Spice and Tea Exchange, in Rookwood. See ad, page 33.

livingwellrecipes

Prep Time: 20 minutesCook Time: 20 minutesYield: 6 servings, about 1/3 cup each

2 Tbsp extra-virgin olive oil, divided1 small onion, halved and sliced1 lb white, shitake or cremini mushrooms, quartered2-4 cloves minced garlic 1½ tsp chopped fresh thyme (or ½ tsp dried

Sautéed Mushroom Salad

Prep Time: 15 minutesCook Time: 1 to 2 hours (depending in desired thickness) Yield: 4 to 6 servings

1 cup Bean and Pea Blend*, soaked overnight.4 Tbsp butter2 Tbsp extra virgin olive oil1 medium onion, diced2 medium carrots, peeled and sliced thin2 stalks celery, thin sliced¼ lb Italian sausage10 oz Himalayan Red Rice*¼ head Napa cabbage, rough chopped1 15-oz can of stewed tomatoes, diced6 cups chicken stock1 oz Tuscany Blend* (or any Italian seasoning)Grated Parmesan cheese, salt and pepper to taste

Add butter and olive oil to sauce pan over medium high heat.

Add onions and sauté until soft and translucent (about 5 minutes).

Add celery and carrots.

Slice sausage in half lengthwise and then slice into half-round slices.

Add drained beans, sausage and rice to the onions, celery and carrots.

SOUP-ER Bowl Minestrone Soup

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3 Tbsp dry sherry2 Tbsp lemon juice¼ tsp Himalayan salt¼ tsp freshly ground pepper8 cups bitter salad greens, such as arugula, kale, frisée or baby dandelion greens2-4 Tbsp grated Parmesan cheese

Optional: nuts or seeds (walnuts, pine nuts, pumpkin or sesame seeds, etc.)

Heat 1 Tbsp oil in a large skillet over medium heat.

Add onion and cook until mostly evaporated, about 3 minutes.

Add mushrooms and cook, stirring, until they release their juices, 10 to 12 minutes.

Add garlic and thyme and stir until fragrant, about 30 seconds.

Add sherry and cook until mostly evaporated, about 3 minutes.

Stir in remaining oil, lemon juice, salt and pepper and continue cooking for 1 minute.

Pour greens in a large bowl and toss to coat.

Sprinkle with Parmesan and optional nuts and/or seeds.

Healthy Tip: Bitter greens are packed with vitamins A, C and K, and minerals like calcium, potassium, magnesium, folate and fiber. They activate taste buds that stimulate enzyme production and bile flow, promoting digestion and natural detoxification of the liver. They also help regulate cholesterol, balance hormones, detoxify the blood and me-tabolize fats, and may help reduce food cravings thus aiding in weight loss.

Recipe courtesy of Mary Rasmussen, integrative health coach at the Alliance Institiute of Integrative Medicine-individualized coaching. For more information, email [email protected] ad, page 41.

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Louise Hay on Loving Yourself

to Ageless Healthby S. Alison Chabonais

A renowned leader of the self-help movement from its early days, Louise Hay is celebrated world-

wide for teaching—by personal example and through her bestselling book, You Can Heal Your Life—how each of us can transform our mind, body and spirit by changing the way we think. Her positive philosophy has sparked an industry and her Hay House publishing group. Nourishing mind and body, loving life, learning and growing, giving back and moving ahead—these comprise Hay’s program for creating health, happiness and longevity. At 88, she continues to travel for business and pleasure, embracing vital, joy-filled days with a thankful smile. Her new book, Loving Yourself to Great Health, co-au-thored with Ahlea Khadro and Heather Dane, explains how she’s taking all she knows to the next level.

Why does first applying love and forgiveness to yourself make a happy, healthy and long life possible?Loving yourself is the foundation for living the life you want. A healthy and happy life is rooted in self-love, and forgiveness is an act of self-love. It all comes down to how you think and treat your-self. What we give out we get

back, so it all starts with us. Remember, no matter what the problem is, there is only one answer: loving yourself. Start with small steps and be gentle. If you start there, magical things will happen.

How do you manage to engage in a stream of loving affirma-tions 24/7?Practice, practice, practice! Slowly, bit-by-bit, start each day with a loving act towards yourself. Loving affirmations and worrying about things take up the same amount of time; you still get the same things done along the way, but worrying creates stress, while affirma-tions will brighten your life. It can be ex-hausting if you fight the shift and make it difficult. If you make kindness to yourself and others a simple part of everyday life,

it isn’t exhausting at all.

What are some key elements to crafting

a life experience that supports and nourishes ageless being? Choose thoughts that bring love

into your life and laugh a lot. Say yes to life and

the magic it brings. I trust that life

will bring me exactly what I need,

and part of that is realizing

that I don’t need to know everything,

because life brings me people like Ahlea and

Heather. A third of our life

is spent eating, and it’s essential that we know the best way to do this. Start your day with water and an act of self-love. Eat real food; seasonal, organic, natural foods are a positive affirmation to your body. Poop every day, figuratively and literally. Learn to listen to your body and its wisdom. Choose exercise that you love and that makes you feel good. Also, go on a media diet. Filter out from your consciousness any messages that say you are not good enough or that separate you from the beautiful and lovable person you are. Surround your-self with like-minded people that share good news and love to laugh.

The core belief founding your lifework is that every thought we have is creating our future. Is scientific research now supporting that?When I began teaching people about affirmations, there wasn’t any science to support it, but we knew it worked, and now studies verify that. I particularly love Bruce Lipton’s scientific research showing that we are not controlled by our genes because the genetic blueprint can be altered through positive changes in our beliefs. I hear reports every day of how people are healing their lives by changing their thoughts through cultivating self-love and personal affirmations. They are seeing healing of autoimmune diseases, obesity, addictions, post-traumatic stress and many other so-called incurable ill-nesses. It’s amazing what happens when you are kind and loving to yourself.

What is your secret to aging gracefully through the years?It’s simple. It’s about getting your thoughts and food right and having fun along the way. If you are thinking positive thoughts but feeding yourself processed, unnatural or sugary foods, you are sending yourself mixed messages. Feed yourself nourish-ing foods and think loving thoughts. Any time you don’t know what else to do, focus on love. Loving yourself makes you feel good, and good health comes from feeling good.

S. Alison Chabonais is the national content editor for Natural Awakenings magazines.


Stress saps energy, and Americans feel stressed more than ever, with 20 percent of us experiencing “extreme

stress” at least weekly, according to the American Institute of Stress. Could late- night TV and the ubiquitous presence of electronic devices be the culprits? Partly, according to information pub-lished by Harvard Medical School. While all light stimulates the brain, the blue light from electronic devices and some eco-light bulbs disrupt circadian rhythms, prevent production of melatonin and block deep, healthful, restorative sleep. Fortunately, there’s an easy remedy, say Harvard experts: Seek abundant exposure to bright natural sunlight, and then turn off all electronic devices an hour before bedtime. Some experts even suggest wearing orange-colored goggles for the last two waking hours to neutralize the energy-sucking blue rays. Here are a few more energy thieves and ways to neutralize them.

Avoid Energy VampiresProblem: We all know someone that exhausts us, according to Dr. Judith Orloff, Venice Beach, California, author of the new book, The Ecstasy of Sur-render. Maybe he or she talks endlessly about personal matters, is incessantly negative, a gossip or a guilt-tripper.

Solution: “Take control. Get in the driver’s seat,” advises Orloff. “Create a circle of positive people around you. Stay calm and centered. Distance your-self from energy vampires and if they’re family, limit time spent with them and establish boundaries.”

Recognize Time LeechesProblem: We fall into the black hole of Facebook or cute kitten videos. Hours pass and we fall behind in more pro-ductive activities and then feel drained and groggy.

Solution: Time management is essential to preserving energy, says Orloff. Limit time spent on social media. Check email once or twice a day instead of every 15 minutes. “The Internet is addictive, almost like a drug,” explains Orloff. “When you’re online, your energy is cut off and you become a zombie; you’re not in your body. Take a technology fast. Talk to your mate. Make love. Go for a walk in the woods. See your best friend.”

Get Rid of ClutterProblem: We all have way too much “stuff,” says Linda Rauch Carter, author of Move Your Stuff, Change Your Life. “If you don’t have room, you shut your-

self off from the flow of energy in your home and become exhausted,” says the Tustin, California, feng shui expert. “When I ask a client to take half of the stuff off a shelf and then ask how it feels, they almost always take a deep breath. The clutter literally chokes off breath and vitality.”

Solution: “Clear out what isn’t needed,” counsels Carter. “Keep a balance by making it a habit when bringing new things into a home or work environ-ments to let go of a comparable number of old things at the same time.” Beware of clutter creep, the slow accumulation of energy-sapping clutter, she says. “I believe the lack of energy so many of us experience is a nearly undetectable, chronic energy drain that seems slight, yet over time becomes a big problem.”

Stop Electromagnetic PollutionProblem: We are all surrounded by energy-draining electromagnetic fields (EMF) from myriad electronic devices and systems in homes and offices, plus cell phone towers and transmission lines. All of these operate on frequen-cies that can be major energy drains, says Carter. Japanese research physician Ryoichi Ogawa found that 80 percent of his chronic fatigue patients were frequent users of electromagnetic tech-nologies (Omega-News).

Solution: Minimize indoor exposure to EMFs by using land lines with corded phones, power strips and shutting off elec-tricity to nonessential appliances when not in use. “I’ve been preaching this for 20 years,” says Carter. Protecting sleep space is a primary consideration. “Make sure no beds are near electrical outlets and cell phones. Get rid of cordless phones, which are like mini cell towers, right there in the house,” she adds. The easiest solution, Carter says, is to put bare feet on bare earth for 15 to 20 minutes a day. “It will pull some of that excess EMF charge right off of you.”

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

ENERGY BOOSTERSFour Ways to Recharge

by Kathleen Barnes


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