September 2013

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September 2013 | Birmingham, AL | NABirmingham.com

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“The reason fat men are good natured is they can neither fight nor run.” ~ Theodore Roosevelt

If you're like me, and are trying to get back into a fitness routine after a long layoff, I can offer these tips.

Start slow.

Do what you can, even if it's not that much.

Don't overdo it!

Get massages weekly, or as often as you can.

Get a chiropractor. If you're a fat man, you need one. Trust me.

Get colon hydrotherapy. A series of 12 colonics is recommended. I would start getting these even before you start exercising, as I would the massages and the chiropractor.

Drink more water than you want to drink. Try for a gallon a day. The rule of thumb is half your body weight number in ounces per day. If you're me, that would be 5 quarts of water per day. I can't drink that much water, but some days I do get in a gallon. Drink a gallon of water a day and you'll be doing wonders for your body. You will detoxify your body, for one thing. Toxic buildup from heavy metals, etc., is one thing that will prevent you from losing weight no matter how hard you try.

Get going! You can do it! If I can do it, anybody can.

I started out with aquarobics, or basically just walking and high-stepping in the pool. This is a great way to start an exercise program and really cuts down on the potential for injuries early on. I graduated from the shallow end to treading water in the deep end of the pool. Treading water is easy to do and very intuitive, and it burns 11 calories per minute, or as much as running 6 mph! Also, being immersed in water lowers your heart rate by something like 17 beats per minute, so you get a great workout with less stress on your heart. Add almost zero potential for injury, and I would have to recommend treading water as an ideal initial exercise for just about anyone.

Next, I started lifting weights. Low weight, high reps, just targeting the chest and arms, bench press and biceps. Just enough to get that feeling of tightness in the muscles. This has a tremendous psychological benefit for the fat man, because he can feel like a true weightlifter again, and project a vision of mighty, muscular arms and upper self. This helps to take the focus off the lower body, which is going to take a while to get fit. At this stage of the process, psychology is everything, and it is the mental gymnastics that are most important now. The challenge is to stay with it, for the long haul, and not get discouraged or derailed.

4 Birmingham, AL NABirmingham.com

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contents 5 newsbriefs

9 healthbriefs

12 globalbriefs

14 ecotip

15 healingways

16 fitbody

24 naturalpet

26 calendar

29 resourceguide

9

14

12 15 DEEP-HEALING YOGA Release Trauma, Build Resilience by Sarah Todd

16 STAYING POWER A Good Trainer Keeps Us On Track by Debra Melani

17 TAI-JI QUAN: THE GENTLE ART OF WELL-BEING by Stephen Guesman

18 WHOLE-BEING WORKOUTS Moving the Body Opens the Door to Spirit by Lisa Marshall

22 JUICING: DIET CRAZE OR HEALTHY LIFESTYLE? by Steve Dupont, RD, LD

24 FAT FIGHT Like Us, Pets Must Eat Right and Keep Moving by Dr. Shawn Messonnier

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.

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newsbriefsOpen House at Embody Practice Center

On September 8 Embody Practice Center will host a open house with

free classes from 8:30am-5pm. Start-ing the day, Margaret Pittenger will be teaching “Embodiment of a Quiet Mind," followed by “Hatha Yoga,” taught by Jean Campbell. Stephen Guesman will be offering Tai-ji Quan, and later in the day Swami Kaalanatha will be offering Tai Chi Chuan, Qigong and Meditation. Also available for free will be “Benefits of Mindfulness Meditation" with Laura McNutty and “Mindful Flow Yoga” with Becca Impello. The day will end with “Restorative Yoga” with Lauren Brown. There will be refreshment served throughout the day, along with door prizes.

Location: 3918 Montclair Rd, Suite 100, Birmingham, AL. For more information, visit EmbodyBirmingham.com or call 205-637-0229. See ad, page 25.

Dr. Peter A. Lodewick and Karen Bishop, RD/LD Team Up To Provide Comprehensive, Goal-Based Anti-Aging Care

Are you looking for a step-by-step plan to look and feel younger? A plan that addresses every facet of the aging process?

“We identified a need for goal-based anti-aging care, with unparalleled diag-nostic care and health risk management, where patients crystallize their goals and receive a clear and concise plan for looking and feeling younger and healthier,” notes Karen Bishop, RD/LD. Together, Dr. Lodewick and Ms. Bishop provide highly individualized, comprehensive age management that address obstacles to weight loss, menopause and hormonal balance, libido, aches and pains, poor energy level, skin, hair and nail health. They offer guidance in product selection for skin rejuvenation, bio-detoxification, exercise prescription, nutritional therapy to target the metabolic roots of existing medical issues, expert recommendations in nutri-tional supplementation, as well as guidance for improving sleep quality, balance, dental health, and reducing risk of bone fracture and hearing loss. Dr. Peter Lodewick has over thirty-five years of experience in endocrinology and diabetology. As a registered dietitian, holistic nutritionist and fitness special-ist, Karen Bishop has been helping patients look and feel younger and reverse chronic medical conditions with nutritional therapy for over seventeen years. To-gether they offer expert care in bio-identical hormone replacement therapy, peri-menopausal issues and hormonal balance, thyroid optimization, diabetes care, hyperinsulinemia, adrenal health and saliva testing for hormone levels. Intracel-lular nutrient testing, food sensitivity testing as well as other functional medicine tests are also available.

Location: 3918 Montclair Rd, Birmingham, AL 35213. For more information or to schedule an appointment, call 205-915-0474. DrLodewick.com. See ad, page 8.

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newsbriefs

NYR Organic Now Available

After over thirty years of sharing the benefits of natural living and the

healing power of essential oils in the UK, Neal’s Yard Remedies has brought their iconic blue bottles of certified organic skincare and wellness products to the US. NYR Organic is the US social selling arm of Neal’s Yard Remedies. Committed to safety, results, sustainability and fair trade, NYR Organic seeks to improve the quality of people's lives by sharing encourag-ing a more natural, holistic way of health, beauty and well being and believes that outward beauty is an expression of inner health. NYR Organic works to create effective skincare and wellness solutions that are safe for people and for the environment. From a night cream to a baby balm or a lipstick, Neal’s Yard Remedies believes in the power of No: No parabens, No syn-thetic fragrances, No nano particles, No GMO, No animal testing, No petroleum derivatives, No mineral oils, No silicones, No BHT, No SLS or SLES, No carbomer, No acryates, No EDTA, No BHT and No phthalates. All of those No's mean cus-tomers, consultants and holistic practitioners can say “Yes” to enjoying the benefits offered by these apothecary style products. To host a skincare and wellness event, schedule a one- on- one consultation or learn more about starting your own business with NYR Organic, please contact Jennifer Campbell, Independent Team Leader with NYR Organic at 205- 447- 8678 or [email protected].

You may learn more about NYR Organic, their multiple awards and their en-vironmental certifications at us.nyrorganic.com/shop/JenniferCampbell. See ad, page 24.

SisterGolf Presents Gold 101 for Ladies

Interested in golf but not sure where to start? SisterGolf will be presenting Golf 101 for Ladies on Monday September 23 from 6-8pm at the Hoover Library.

The workshop illustrates how the sport of golf can be used as an effective tool to help women advance in their businesses and careers. SisterGolf seeks to level the playing field in professional environments by educating women on how to gain entry into informal networks that are typically formed around sports: namely golf. Their goal is to assist women in breaking the proverbial "glass ceiling" by effectively using knowledge of the game of golf to improve communication and interpersonal relationships with their male counterparts at the office. In addition, knowledge of the game can be used personally to improve communication and relationships with spouses and significant others. Shella Sylla presents the workshop. Ms. Sylla’s background is in the Financial Services Industry, where she spent over 17 years in Corporate Banking. In an effort to make effective use of a networking tool commonly used by her male colleagues to close business deals, Shella signed up for golf lessons. It was then that she expe-rienced first hand how instrumental the sport is as a tool for career advancement and professional relationship building.

Location: Hoover Public Library, Meeting Rooms A & B, 200 Municipal Dr, Hoover, AL 35216. For more information, visit SisterGolf.com or call Ms. Sylla at 305-815-3571.

September Happenings at The Gardens

As the Magic City moves into Fall, Birmingham Botanical

Gardens readies for some of its biggest events of the year: Antiques at The Gardens and Fall Plant Sale, coming in October. The former will feature over 14 regional and national Tastemakers with curated areas ready to inspire, as well as dozens of dealers with pieces suited for every style. IBERIABANK presents Antiques at The Gardens will also feature the Sterne Agee Gala at The Gardens, the annual black-tie party, and the Red Dia-mond Lecture Series with featured speaker Bobby McAlpine. For more information on each event and to purchase tickets online, visit BB-Gardens.org/antiques. But first, September welcomes educational opportunities to the Certificate in Native Plant Studies series. “Introduction to Mycology” will be led by Juan Luia Mata, Ph.D. on Saturday, September 7 from 8:30am-12:30pm. It will focus on the macrofungi, which include any type of fungal reproductive structure that is evident to the naked eye. Recognition of the major groups of macrofungi will be taught, and after an introductory lecture participants will collect specimens in The Gar-dens for detailed examination and hands-on learning. On September 21, Jim Lace-field, Ph.D. will lead “Alabama’s Geological History.” From 12:30-4:30pm, students will learn how the "lost worlds" of the past have helped set the character of present-day plant communities of the state. To learn more about all Certificate in Native Plant Studies classes and to register online, visit BBGardens.org/plantstudies.

Birmingham Botanical Gardens is open from dawn until dusk 365 days per year. Admission to The Gardens is free.


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“On the Journey to Healthy Living”

Dr. Melanie Miller

Sundays11am Sunday Service in the Sanctuary 11am Youth Ministry downstairs in Artie’s Place12:30-1:30pm 1st & 3rd Sundays Healing Ministry Upstairs Lobby5pm “Course in Miracles” Main Lobby

WednesdaysNoon Prayer Service

Fridays6:30–7:30pm, CODA in Main Lobby

ONGOING EVENTS

Bookstore & Church Office Hours

205-251-4365

24 hrs Prayer Available 1-800-NOW-PRAY

Tuesday–Thursday 9:30–4:30 Friday 9:30–3:00

Chaplain Prayer Line

Silent Unity

Unity of Birmingham 2803 Highland Ave S Birmingham AL 35205 205-251-3713UnityBham.org

Reverend Charles and Reverend Christine Perry

MUSICAL AUDITIONS

Keyboard/pianist, guitarist, bass, drummer, all instrumentalists encouraged to apply.

Please contact [email protected]

to schedule.

Seeking spiritually-conscious musicians for core band and substitute

positions at growing Unity church. Paid growth opportunity for serious players only.

Unity of Birmingham is delighted to announce that Lisa Firestone will be joining our ministry team as Music Director. Lisa is an award-winning songwriter and performer who previously served as Music Director of Christ Church Unity in Orlando, FL. She has been awarded BEST SPIRITUAL WRITER and BEST SOLO PIANIST by Songwriter’s Showcase of America, won first place in BILLBOARD’s annual song contest in 2009, was an EMPOWER MUSIC & ARTS finalist in 2010, and led the house band for the organization’s leading artists at their annual gala in 2010 and 2011. Lisa released “Lake June in Winter” in April of 2011, and continues to write and perform both sacred and secular music.

ANNOUNCEMENTS


Medicine & NutritionAt Its Best

z Anti-Aging Programsz Bio-Identical Hormonesz Saliva Testingz Weight Loss Programsz Nutritional Therapyz Intracellular Nutrient Analysisz Adrenal Healthz Thyroid Optimizationz Blood Pressure Carez Diabetes Care

Peter A. Lodewick, MD

Karen Bishop, RD/LD

Anti-Aging Medicine, Endocrinology, Diabetes Care

Registered Dietitian Anti-Aging Program Coordinator

Call Today for Your Appointment3918 Montclair Road, Suite 217Birmingham, Alabama 35213

205-915-0474DrLodewick.com

Birmingham's Southern Women's Show Coming in October

On October 3-6, the 29 annual Birmingham's Women's Show will be at the Birmingham-Jefferson

Convention Complex. There will be over 1000 vendors and exhibits and demonstrations for all to enjoy. Featured guests this year include Miss Kay Robertson from Duck Dynasty, Megan LaRussa, owner of Southern Femme, Warren Caterson, the author of Table for Two-The Cook-book for Couples, Mrs. Heather Post from The Etiquette Seed and the Taste of Home Culinary Specialist Michelle "Red" Roberts.

Along with the featured guests, there will be exhibits for fashion, cosmetics, fitness, food, health, automotive, business, careers, child care, electronics, arts and crafts, home, travel and more. Some of the highlights will include fashion shows, seminars, cooking schools, non-stop entrainment and giveaways. Natural Awakenings Magazine will also be exhibiting, and we will be offering attendees the chance to come by our booth and meet some of our advertisers and partners. So look for our Southern Women's Show booth schedule in the Octo-ber issue. In the meantime, go and Like our Facebook page (Natural Awakenings Birmingham, AL) for your chance to win two tickets to the Show. We will be giving away two tickets each Friday in September.

For more information or to purchase tickets, visit SouthernShows.com. See ad, page 2.

Three-Day Workshop on Pain, Proprioception and Fascia

Margaret Pittenger, MSPT and Andrew Brown, Certified Rolfing Practitioner will be presenting a three-day workshop starting on September 13 at Embody

Practice Center, located at 3918 Montclair Rd, Suite 100 in Birmingham. New research studies reveal information, which will change treatment para-digm for manual and movement therapists. This workshop will take an in depth look at fascia as a sensory organ, and the interconnectivity of the body with con-tinuity of motion. The course objectives include Identifying patterns of strain, thick-ening and tightness in the fascial system through assessing body geometry and palpation, release, rehydrate and differentiate fascial tissues through hands-on ma-nipulation in order to improve tissue structure and increase proprioception. Learn movements that will increase agonist/antagonist muscle patterns—addressing ha-bitual movement patterns, postural control, function and decreasing pain. Integrate skills of geometrical body reading, hands-on fascial techniques and oppositional joint movement to restructure clinical approach. Approach treatment with a more global understanding of interconnectivity of the body's structures, movements and pain patterns. Anatomy & Physiology of Fascial tissue, autonomic nervous system, agonist/antagonist muscle partnerships, Principles & Procedures for Using Touch and Movement to Balance Joint Stress Contraindications: sever spinal degenera-tion, Osteomyelitis, Severe Osteoporosis The workshop is appropriate for Physi-cal Therapists, Occupational Therapists, Licensed Massage Therapists, Registered Nurses, Rolfers, Feldenkrais Practitioners, Athletic Trainers. It is approved for CEU content for Physical & Massage Therapists.

Cost: $325; Early registration $275 (received prior to September 1) To inquire or register, email [email protected] or call 205-370-7768. See ad, page 25.

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healthbriefs

School Lunches Minus the MeatAs the first school in the nation to go completely

meatless, 400 students at New York City’s P.S. 244, the Active Learning Elementary School, are treated to eclectic fare that includes black bean and cheese que-sadillas, falafels, and tofu in an Asian sesame sauce. “We’ve had a really great response from the kids, but they also understand it’s about healthy options,” says Principal Bob Groff. “Because we teach them to make healthy choices, they understand what is happening and believe in what we’re doing, too.” When the school opened in 2008, the cafeteria served vegetarian meals three days a week. “We started to try out recipes with small groups of students to see what they liked and didn’t like. It was a hit,” says Groff. All meals adhere to U.S. Department of Agriculture standards, so students get plenty of nutrient- and protein-dense vegetables. Students are also welcome to pack their own lunches, including meat.

Jog or Walk to Live LongerA slow jog around the block a few times a week can

prolong life. The Copenhagen City Heart Study monitored 1,878 joggers for 30 years and found that 44 percent of these subjects are less likely to prematurely die from any cause than non-runners. Males and females that continued to jog regularly added 6.2 years and 5.6 years, respectively, to their average lifespans. It only takes 1.5 hours of slow-to-average-pace jog-ging a week to reap the longevity benefits. Walking is also beneficial; the National Institutes of Health says it can add up to 4.5 years to the average life expectancy. Seventy-five

minutes of brisk walking a week can add 1.8 years to life expectancy after age 40, according to study results cited in PLOS Medicine.

Weightlifting Lowers Heart Disease and Diabetes RisksFewer than 10 percent of Americans

regularly lift weights, but perhaps more of us should, according to a study in The Journal of Strength and Conditioning Research. Scientists at the University of North Florida, in Jacksonville, found that weightlift-ers had a 37 percent reduced risk of metabolic syndrome, a cluster of risk factors linked to heart disease and diabetes. Previous research has linked having greater muscle strength and mass (results of weightlifting) to lower rates of metabolic syndrome. People with three out of five risk factors—a large waist (more than 40 inches for men, more than 35 inches for women), high triglyc-erides and low levels of HDL (good) cholesterol, high blood pressure and high blood sugar—may be diag-nosed with metabolic syndrome. The researchers also analyzed data from the 1999-2004 National Health and Nutrition Examination Sur-vey, which showed that young men were most likely to do regular weight-lifting, while women, older people and Latinos were least likely. The sur-vey statistics support the conclusion that non-weightlifters are more likely to exhibit metabolic syndrome.

Hair to Dye ForThree-quarters of American women are interested in chang-

ing their hair color, particularly to cover gray, according to a Clairol study. But other studies show they should be wary of most traditional hair dyes and consider natural alternatives. A study from the University of Southern California published in the International Journal of Cancer, for example, identified women using permanent hair dyes at least once a month to be at the highest risk for bladder cancer. As early as 2007, the European Union banned 22 potentially dangerous chemicals in cosmetic and body care products, in-cluding hair dyes. In the journal Materials last year, British research-ers warned of the increased cancer risk from toxic chemicals called secondary amines, found in European- and U.S.-manufactured permanent hair dyes, because they remain on the hair for extended periods long after application and can penetrate skin. Meanwhile, increasing demand by consumers for safer products has expand-ed the market for natural hair dyes containing henna, oils and extracts from berries and other fruits, plus vegetables. Many are now available at pharmacies, organic salons and online, including do-it-yourself recipes.


MILK LINKED TO ACNETeens with acne might consider cutting back on milk and other dairy products.

Foods with a high-glycemic index (carbohydrates affecting blood sugar levels) are the leading causes of acne at all ages, according to a meta-review of studies and clinical trials published in the Journal of the Academy of Nutrition and Dietetics. Now, researchers at New York University say milk’s natural hormones may additionally stimulate the acne-producing hormones present at puberty. “Milk is designed to grow things—namely babies—and in the case of cows’ milk, calves,” comments Dr. Mark Hyman, author of The Blood Sugar Solution. “It’s naturally full of muscle-building anabolic hormones… which [also] cause bad acne.” Hyman con-siders cows’ milk “nature’s perfect food only if you are a calf,” and warns of “60-some hormones in the average glass of milk; even organic, raw and bovine growth-hormone-free milk.”

PROTEIN FOR BREAKFAST CURBS FOOD CRAVINGSSkipping breakfast or eating sugary

breakfast breads and cereals sets us up for increased appetite all day long, while protein-rich food effectively sati-ates us, according to a recent University of Missouri-Columbia study. Subjects were 20 overweight young women, ages 18 to 20, divided into three groups: those that skipped breakfast, ate cereal, or enjoyed a 350-calorie, high-protein breakfast of eggs and lean meat. Researchers tracking brain function concluded that those eating the high-protein breakfast were better able to control their eating throughout the day and evening. For people that don’t currently eat breakfast, lead researcher Heather Leidy, Ph.D., an assistant professor of nutrition and exercise physiology, says it only takes about three days to acclimate the body. Leidy suggests first trying plain Greek yogurt, cottage cheese or egg or meat burritos. Aim for 35 grams of protein in the morning for all-day control of food cravings.

Antibacterials May Make Kids Allergy-Prone

Adults’ obsession with antibacterial soaps, toothpastes and other per-sonal care products may be making our children more prone to many

allergies, according to research from the Johns Hopkins Children’s Center, in Baltimore, Maryland. While not the direct cause, researchers say such products may impair the development of children’s immune systems. In a study of 860 children between the ages of 6 and 18, researchers found elevated levels of immunoglobulin E (IgE) antibodies in children from households where these products were used. IgEs increase when exposed to allergy-causing substances like pollen, pet dander and certain foods. Urine levels of triclosan, an antibacterial agent used in soaps,

mouthwash and toothpaste, provided the strongest link to increased IgE levels and increased allergy risk. Parabens, preservatives with antimicrobial properties commonly found in shampoos, conditioners, lotions and body washes, were strongly associated with allergies to pollen and pet dander. These results confirm the “hygiene hypothesis” that society’s focus on cleanli-ness has actually prevented children from getting dirty and developing strong immune systems that are regularly challenged and strengthened by pathogens, say researchers.

The Humble Apple May Ace CancerApples are among the world’s most healing superfoods, thanks to

their abundant fiber and heart-healthy nutrient properties. New research shows that an apple a day may also help keep cancer away. Two major independent cancer research projects, from Poland and Uruguay, confirm that daily apple consumption can cut the risk of colorectal cancer in half, a unique value among all fruits or vegetables. Other studies documented at GreenMedInfo.com suggest that apples contain components geared to help stop the growth of liver, breast, esophageal, stomach and multi-drug-resistant cancers. Additional research further associates the fruit with relieving diarrhea in children, soothing bowel inflammation in adults, preventing flu, facilitating weight loss, protecting against gum disease, maintaining brain cells and even slowing the aging process.

healthbriefs YOGA RELIEVES BACK PAINCould a simple yoga class ease

chronic back pain? Yes, say re-searchers in two recent studies. Scientists at the University of Washington found that subjects re-ported a 61 percent decrease in back pain when practicing yoga in a 12-week period compared with doing simple stretching. The researchers attributed their findings, published in Evidence-Based Complementary and Alternative Medicine, to yoga’s physical and breathing exer-cises and how they increase awareness and relaxation. Another project, funded by Arthri-tis Research UK, showed that Britons with long-term back pain that took a 12-week yoga course reported 75 per-cent fewer sick days.


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globalbriefs

Freebie FruitOnline Mapping Points the Way

Falling Fruit (FallingFruit.org), created by Caleb Philips, co-founder of Boulder Food Rescue, and Ethan Welty, a photographer and geographer based in Boulder, Colorado, uses a map to cite locations of fruits and vegetables that are free to forage around the world. It looks like a Google map, with reported locations marked with dots. Zoom in and click on one to find a description of what tree or bush is there. The description often includes information about the best season to pluck plant fruits, the quality and yield, a link to the species’ profile on the U.S. Department of Agriculture’s website and additional advice on accessing the spot.

Welty compiled most of the half-million or so locations from various munici-pal databases, local foraging organizations and urban gardening groups. Addition-ally, the map is open for Wikipedia-style public editing. He says, “Falling Fruit pinpoints all sorts of tasty trees in public parks, lining city streets and even hanging over fences from the UK to New Zealand.” It also lists beehives, public water wells and even dumpsters with excess food waste.

Killing FieldsNeonicotinoid Pesticides Threaten Birds and Insects, TooControversial neonicotinoid pesticides linked to catastrophic honeybee de-clines in North America and Europe may also kill other creatures, pos-ing ecological threats even graver than feared, according to a new report by the American Bird Conservancy. It claims that dangers to birds and stream-dwell-ing and soil-dwelling insects acciden-tally exposed to the chemicals have been underestimated by regulators and downplayed by industry. “The environmental persistence of the neonicotinoids, their propensity for runoff and for groundwater infiltra-tion and their cumulative and largely irreversible mode of action in inverte-brates raise environmental concerns that go well beyond bees,” according to the report co-authors, pesticide policy expert Cynthia Palmer and pesticide toxicologist Pierre Mineau, Ph.D., who both work for the nonprofit. They note that the U.S. Environmental Protection Agency typically sets guidelines for bird exposures using laboratory tests on just two species, which ignores widely varying sensitivities among hundreds of other species. Scott Black, executive director of the Xerces Society, an invertebrate conservation group, says that integrated pest management (IPM), which com-bines precisely targeted chemical use with other, non-chemical means of pest control, can deliver industrial-scale yields in an environmentally sustain-able way. To the detriment of wildlife, “[Our nation] has moved away from IPM, from scouting a farm, putting in habitat for beneficial insects and spray-ing only if there’s damage,” he warns. “With neonicotinoids, they don’t do that anymore,” instead returning to indiscriminate blanket spraying.

Primary source: Tinyurl.com/ABCBirdReport

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

Fare SharingThree Is the Perfect NumberWith increasing traffic congestion and escalating gas prices, carpooling has become a way of life in America’s biggest cities. Now new high-tech innovations such as ridesharing apps that make the process more efficient have given rise to a new class of riders know as “slugs”. The term was originally coined by bus drivers trying to distinguish between commuters awaiting carpool drivers and people standing in line for the bus, just as they used to stay vigilant for fake bus tokens known as slugs. In many urban centers with specific lanes dedicated to cars with three oc-cupants (HOV-3), having clearly marked entry and exit points benefits everyone—drivers move faster and save gas; riders get to work; and the environment gets a break. The magic number is three—something about having just two occupants doesn’t seem as safe to many people, although the concept is the same. If the worst happens and no drivers show up, there’s always the bus.

Source: Grist.com

Scrub UpCleaning the Environment a Step at a TimeUnilever, one of the world’s largest consumer product companies, which makes Vaseline and Dove soaps, is doing away with a longtime manufacturing process because scientists and environmental groups are concerned that it contributes to polluting oceans. The company has decided to phase out the use of plastic micro-beads as a scrubbing agent in all personal care products by 2015. Small pieces of plastic material under five millimeters in diameter, referred to as micro-plastics, originate from a variety of different sources, including the breakdown of larger plastic materials in the water, the shedding of synthetic fibers from textiles during domestic clothes washing, and the micro-beads used for their abrasive properties in a range of consumer and industrial products.


Ashley L. Lundy, LAc.Doctor Of Oriental Medicine

4735 Norrell Drive, Suite 5Trussville, AL 35173(239) 240-5428

[email protected]

ACUPUNCTURE • CHINESE HERBAL MEDICINE

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[email protected]

Adaptt Chiropractic & Massage Dr. John Kim • Dr. Jason Garwood • Gayle Seabrooke, LMT

Personalized service and customized care programs • Plantar fasciitis • Headaches • Carpal tunnel syndrome • Shin splints •

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Providing quality chiropractic care and the time you need. Get into your best shape so you can fully enjoy your life. Take the first step and call Adaptt Chiropractic and Wellness Center.

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Our Lady of the Valley Church.

SoulnicitySynchronicity of the Soul

Nicki Noftzsoulnicity.com

[email protected]

Reiki/Energy Healing Pilates/Mindful Movement Instruction Meditation, Spirituality, Workshops

Fashion FreedomFair Trade Comes to Retail Clothing

The revolution that started in food is expanding to clothing: origins matter. With fair trade coffee and organic fruit now standard on grocery shelves, consumers concerned with industry working

conditions, environmental issues and outsourcing are now demand-

ing similar accountability for their T-shirts. As a result, some retailers have started supplying information about how and where their products are made. “There’s real demand for sweat-free products,” observes Ian Robinson, Ph.D., a lecturer and research scientist at the University of Michigan who studies labor issues. “Consumers don’t have the information they need, and they do care.” The New York Times reported that a recent factory col-lapse in Bangladesh might play a part in changing that. Lo-blaw Companies Limited, the parent company of Joe Fresh, which produced clothing there, has vowed to audit factories more aggressively and compensate the victims’ families. “The apparel industry can be a force for good,” vows Galen G. Weston, Loblaw’s chairman.

Shellfish SolutionBivalve Farming May Purify Fouled Waters

Scientists are investigating whether mussels can be grown in urban areas as a way of cleansing coastal waters of sewage, fertilizers and other pollutants. The U.S. National Oceanic and Atmospheric Adminis-tration has placed an experimental

raft at the mouth of New York City’s Bronx River with long tendrils seeded with geukensia demissa hanging beneath it. The two-year experiment will test whether the ribbed mussel can survive in the industrial and organic effluent found there. If it does, that could have implications for clean-ing up coastal waters all over the world. The idea of using bivalves like mussels, oysters and clams to purify waterways has been on the minds of conservationists and scientists for decades. If the creatures can absorb enough nitrogen from the polluted water, it will prevent algae blooms that deprive waterways of the oxygen needed to support life. Other researchers also are investigating the beneficial effects of raising seaweed and kelp in conjunction with bi-valves to clean coastal waters.

Source: E360.yale.edu

Always Recyclable.Never Glossy.


ecotip

Global GlamourNatural Beauty Aids from IndiaThe health and beauty aisle at Indian grocery stores includes several natu-ral products in wide use among In-dian women. Here are some popular ones available in America. Henna: Women mix powder from the henna plant with water to use as a natural hair dye and condi-tioner. Coconut oil: Indian women regu-larly massage a natural oil into their scalp before washing to keep their hair healthy and prevent the scalp from drying out and itching. “Coconut oil helps to grow hair long,” advises Bibya Malik, owner of Bibya Hair Design, a salon chain in Chicago. “It is probably the most widely used hair oil in the Indian subcontinent; amla oil, jasmine oil and other herbal oils are used, as well.” Rosewater: Most often used as a skin toner, some women also like to spray rosewater on their face as a refresher. Rosewater has a long his-tory as a fragrance and as a flavoring in dessert recipes. Ubtan: This mixture of turmeric, gram (chickpea) flour and herbs is combined with milk or water as a beauty treatment. Indian brides scrub their skin with it in the days prior to their wedding. Source: Bibya Hair Design, research by Bushra Bajwa

globalbriefs

Solar SocketPortable Power from Any Windowpane

The Window Socket, a new device that at-taches to any window using a suction cup, provides a small amount of electricity to charge and operate small devices from its solar panel. Inventors Kyuho Song and Boa Oh, of Yanko Design, note, “We tried to design a por-table socket so that users can use it intuitively, without special training.”

Even better, the charger stores energy. After five to eight hours of charging, The Socket provides 10 hours of juice to charge a phone, even in a dark room. The device is not yet available in the United States.

Find more information at Tinyurl.com/WindowSocket.

Feathered FriendsFood Shortages Guide BehaviorA new report published in American Naturalist by a pair of ecologists, W. Alice Boyle and Courtney J. Conway, at the University of Arizona, in Tuc-son, has determined that the primary pressure prompting short-distance bird migrations comes from seasonal food scarcity, not their amount of eating or living in non-forested environments, as was previously thought. “It’s not just whether they eat insects, fruit or nectar, or where they eat them; it matters how reliable that food source is from day-to-day,” says Boyle. A universal assumption has been that short-distance migration is an evolution-ary steppingstone to longer trips. The team’s work contradicts that idea by showing that the two are inherently different. They also found that species that forage in flocks are less likely to migrate. “If a bird is faced with food scarcity, is has two op-tions,” Boyle notes. “It can either forage with other birds or migrate.”

Oil AlternativeBio-Breakthrough Can Reduce Fossil Fuel UseResearchers at Virginia Tech, in Blacksburg, attest they have succeeded in using xylose, the most abundant simple plant sugar, to produce a large quantity of hydro-gen in a method that can be performed using any source of biomass. “Our new process could help end our de-pendence on fossil fuels,” projects Y. H. Percival Zhang,

the associate professor of biological systems engineering who is spearheading the initiative. This environmentally friendly method of producing hydrogen utilizes renewable natural resources, releases almost zero greenhouse gases and doesn’t require costly heavy metals. Most hydrogen for commercial use is produced from natural gas, which is expensive to manufacture and generates a large amount of the greenhouse gas car-bon dioxide. “It really doesn’t make sense to use non-renewable natural resources to produce hydrogen,” says Zhang. “We think this discovery is a game-changer in the world of alternative energy.”


DEEP-HEALING YOGARelease Trauma, Build Resilience

by Sarah Todd

When a woman separated from her husband last fall, she tried hard to shut down her emo-

tions. A 30-year-old working mother of two young boys, she felt she couldn’t af-ford to be sad or angry, even as she con-templated divorce. But something shifted when she began taking yoga classes in her town in northern Michigan. “It was my one place to relax and let go,” says Emily, who asked that her real name stay private. “I used to go to class, get into a deep stretch and cry. It was like my muscles were connected with my heart. My instructor would warn us that certain poses would provide emotional releases, and sure enough, the tears would fall.” People suffering disruptive changes —from losing a loved one to coping with unemployment or striving for sobriety—often find yoga to be a healing force. Lola Remy, of yogaHOPE, a Boston and Se-attle nonprofit that helps women navigate challenging transitions, attests that yoga makes them feel safe enough in their bodies to process difficult emotions. “The goal isn’t to make stressors go away, it’s to learn resilience,” Remy explains. “Irreparable harm isn’t neces-sarily the only result of experiencing stress. Even if I’m in a challenging posi-tion—like wobbling in the tree pose—I can see that I’m still okay.” The object

is to teach women that their bodies are strong and capable, giving them more confidence in their ability to weather obstacles off the mat.

Supporting ScienceResearch suggests that yoga can also be an effective therapy for people affected by some forms of severe traumatic stress. A study in the Annals of the New York Academy of Sciences that scanned the brains of trauma survivors after a reminder of the traumatic event revealed decreased activity in the prefrontal cortex—the part of the brain that helps make sense of raw emotions and bodily experiences. While shutting down the connec-tion between body and mind can help in coping with dangerous experiences, it also makes recovery difficult. “You need to have a high-functioning pre-frontal cortex to organize the thoughts that come up and know that you’re safe in the present moment,” advises David Emerson, director of yoga services at the Trauma Center, in Brookline, Mas-sachusetts. “Otherwise, you’re assaulted by memory sensory information.” Yoga appears to rewire the brains of trauma survivors to stop reliving past distress. “You can’t talk your prefrontal cortex into functioning well again,” Em-

erson observes. “But you may be able to do it with your body.” The study found that eight female patients that participated in trauma-sensitive yoga saw significant de-creases in the frequency and severity of their post-traumatic stress disorder (PTSD) symptoms. In a study at the Brigham and Women’s Hospital, in Boston, co-sponsored by the U.S. De-partment of Defense, military veterans enrolled in a 10-week yoga course also showed improvement in PTSD symptoms. A paper presented at a recent International Society for Trau-matic Stress Studies conference stud-ied 64 people that had experienced childhood abuse and neglect; those that participated in a trauma-sensitive yoga course had a 33 percent reduc-tion in PTSD symptoms. Two months later, more than 50 percent in the yoga group experienced greater freedom and were no longer diagnosed as suf-fering from PTSD, compared to the control group’s 21 percent. Yoga can also transform trauma-tized lives in other ways. “For many traumatized people, being touched intimately can be a trigger,” Emerson remarks. “Yoga may let them feel ready for physical intimacy again. Others have mentioned victories such as be-ing able to go to the grocery store and knowing exactly what foods their bod-ies crave.” Emerson notes that such programs emphasize choice and individual em-powerment. “The beauty of yoga is that you reclaim your body as your own.”

Spreading the WordOnce largely concentrated on the East Coast, trauma-sensitive yoga programs are spreading. Jennifer Johnston, a research clinician and yoga instructor at Boston’s Mind Body Institute, sees programs like these enriching our cul-ture’s understanding of the physical and mental health connection. “In a country where drugs and surgery are often the first go-to,” she says, “it’s important to remember that things like yoga can change our chemistry, too.”

Sarah Todd is an East Coast-based writer and editor. Connect at SarahToddInk.com.

healingways


Approximately 6.4 million Ameri-cans now engage personal train-ers, according to the International

Health, Racquet & Sportsclub Associa-tion, including some in less traditional locations, like community centers and corporate workplaces. When a client sticks with a personal trainer over the long haul, the relationship can evolve beyond a caring coach into a steadfast mentor, producing benefits that tran-scend basic fitness. “I have individuals I’ve worked with for 10 years, and have come to know them and their bodies and habits well,” says Kristin McGee, a New York City trainer who counts celebrities like Steve Martin and Tina Fey as clients. By understanding all aspects of each of her clients, she says she can better tailor programs to meet their needs. When nine-year client Bebe Duke, 58, faced a lengthy rehabilitation after tripping and shattering a shoulder, Mc-Gee helped lift her spirits, ease her back into full-body fitness and even slay some psychological dragons. “We worked

her lower half; we kept her strong and her moods steady with meditation and yoga,” McGee says. “The physical therapist knew how to work with her shoulder joint, but not with the rest of her body and the rest of her life.” Duke felt, as she puts it, “a signifi-cant fear of falling” after the accident. “So we spent an enormous amount of time on balance and making sure I didn’t feel nervous.” McGee was able to help Duke prevent fitness loss, which can hap-pen to anyone that goes four weeks without exercising, reports Medicine & Science in Sports & Exercise journal. Maintaining regular exercise can also deter depression, confirmed by a study in the Annals of Behavioral Medicine. Three years after the injury, Duke can now hold a downward dog yoga pose and do a headstand. “I’m also running again,” Duke adds. “I’m signed up for a half marathon.” Richard Cotton, a personal trainer in Indianapolis, Indiana, and the American College of Sports Medicine’s national di-

rector of certification, agrees that a good long-term trainer often serves as a fitness, nutrition and even life coach. “You can’t metaphorically cut off people’s heads and only train their bodies. Then you are just a technician,” he observes. Building a true foundation for health requires understanding the importance of each building block, not just working with a trainer for a few sessions and afterwards going blindly through the motions, attests Sandra Blackie, a former professional body-builder, certified nutritionist and current personal trainer in San Diego, Califor-nia. “I want to educate my clients.” During extended periods, good trainers also revise routines at least once every four weeks to prevent adapta-tion, another problem that can hinder reaching fitness goals. “Without trainers, people often get stuck in a rut and lose motivation,” remarks Blackie, who also adapts exercises according to bodily changes due to aging or other conditions. Long-term relationships also allow trainers to focus on the individual’s bottom-line goals, Cotton notes. For instance, “I want to lose 10 pounds,” might really mean, “I want the energy to play with my kids,” or “I want to feel more alert at work.” “Achievable goals evolve from values,” Cotton explains. “It’s not about getting in super great shape for six months and then stopping. It’s about creating a foundation for life.”

Freelance journalist Debra Melani writes about health care and fitness from Lyons, CO. Connect at Debra Melani.com or [email protected].

Maintaining one’s own fitness program can prove a challenge when the will to work out fizzles. Many people are getting help conquering roadblocks and staying on an effective path of regular exercise through an enduring relationship with a personal trainer.

fitbody

STAYING POWERA Good Trainer Keeps Us On Track

by Debra Melani

“Group training can cost as little as $15 an hour.

Women especially enjoy combining fitness

with socializing. Working together and growing together, they feed off and rely on each other

to show up.”

~ Kristin McGee


Most of you have seen taiji-quan* being "played" either in a park, on television or in the

movies. It’s a 10 to 20 minute routine that looks like a slow motion martial art. This is no accidental resemblance; taijiquan is a martial art, even though some folks may not realize it. With its emphasis on deep breathing, mental imagery and slow graceful movements to promote flexibility, taijiquan is aptly described as moving meditation. But to claim that taijiquan is not a martial art would be ludicrous if you were stand-ing in my teacher’s studio in New York City. There, the full range of taijiquan is available, including "push hands," applications classes and full force con-tact. Medals and trophies on display attest to taijiquan’s effectiveness in national and international wushu com-petition. (Wushu means martial arts in Chinese and is an approved major in Chinese universities.) As a martial art, taijiquan is in the internal or soft tradition, as opposed to the more prevalent external or hard traditions. As an "internal martial art," taijiquan relies more on relaxation, co-ordination and balance than on external strength and exertion. Internal martial arts, including taijiquan, judo and i kido, are primarily self-defensive arts that learn to neutralize an oppo-nents attack and redirect it if desired. Becoming proficient in any martial art takes many years of diligent practice,

and the internal arts such as taijiquan are no exception. But the health benefits of taijiquan practice begin almost immediately. In Chinese philosophy and medi-cine there exists the concept of "qi," a vital force that animates the body. One of the benefits of taijiquan’s deep breathing and graceful movements is to foster the circulation of this qi within the body, in doing so the health and vitality of the person are enhanced. This qi circulates in patterns that are closely related to the nervous and vascular system, and thus taijiquan is closely connected to the practice of acupunc-ture and Chinese medicine. Focusing on the precise execution of these exercises provides practical learning about balance, alignment and rhythm of movement. Thus the prac-tice of taijiquan contributes to being better able to stand, move and walk in all aspects of your life. In addition to helping avoid the injuries of falling, "players" usually experience improve-ment in chronic conditions such as arthritis and vertigo. Another benefit of taijiquan is to promote a peaceful and tranquil mind. Breathing is low and slow, in natural

synch with the movements. The mind is gently focused on the forms as they ebb and flow with the breath. For ten minutes a day you can just release and let the form play through you. Accomplished players may prog-ress on to two-person exercises com-monly known as "push hands." I prefer the lesser used title of "sensing hands" because the practice is about learning to be sensitive to and responsive of an-other person’s qi. Sensing hands is also an opportunity to employ some of the martial aspects of taijiquan in a kind of slow-tempo combat. In the practice of sensing hands it is of paramount importance to relax in order to feel your

Tai-ji Quan:The Gentle Art of Well-Being

By Stephen Guesman

partner’s intentions—possibly before they know it themselves. The practical exercises of taijiquan are an expression of the philosophical tradition of Taoism (dao-ism). Taoism’s most well know sage is Lao Tsu who may, or may not, have lived about the time of the Buddha (~600 b.c.e.). Lao Tsu is the alleged author of the seminal work of Taoism, the Tao Te Ching, the way of change. Some say that the Tao Te Ching has been translated and reprinted second only to the Bible. One could call taijiquan the yoga of Taoism, but taijiquan goes even further than yoga in expressing the prin-cipals of its culture’s philosophy. And that begins our story for next time: "The Way of Tai-ji Quan, Investing in Loss."

*Tai-ji Quan or taijiquan is the modern translation for what was once Tai Chi, or more properly Tai Chi Chuan.

Stephen Guesman plays and teaches Taijiquan in Birmingham. He welcomes comments or corrections to this article. You can reach him at [email protected]; be sure to say “taiji” in the subject line. Or call him at 205-919-6231. See ad, page 19.

As an "internal martial art," taijiquan relies more on relaxation, co-ordination and balance than on external strength and exertion.


WHOLE-BEING WORKOUTSMoving the Body Opens the Door to Spirit

by Lisa Marshall

introduced Westerners to the possibil-ity that the two seemingly incongruous goals could be intertwined, the spiritu-ality-fitness link has spread well beyond the yoga mat. It has spawned fusions ranging from Body Gospel, a Christian workout tape, and Jewish Yoga classes to triathlon programs rooted in Native American teachings and Buddhism-based running meditation workshops. In addition, creative instructors have been fusing body/mind/spirit clas-sics like yoga and Pilates with hard-core cardio disciplines like spinning and boxing. Half of all U.S. fitness clubs now offer mind/body program-ming, according to the IDEA Health & Fitness Association, and the portion of classes dedicated to “mind/spirit” versus just “body” is on the rise. “The newer programming is bal-anced 50-50, rather than the 80-20 body-mind split of the past,” estimates Sandy Todd Webster, editor in chief of IDEA’s publications. At a time when, according to the Pew Forum on Religion & Public Life, the number of people that identify with “no organized religion” continues to grow (topping one-fifth of Americans and one-third of U.S. adults under 30), more people than ever are exploring exercise as a path to both flatter abs and deeper self-discovery. “We have spent so long focusing on the mind and the brain… but that is not the whole story,” says Pierrat. “The somatic, or physical, expression of spirituality is the future.”

In the ZoneThe notion that intense dancing or a long run could spark what feels like a spiritual awakening makes sense to Philadelphia-based research neurosci-entist and physician Andrew Newberg, author of How God Changes Your Brain. A pioneer in the field of integra-tive “neurotheology”, he has for years used brain imaging technologies to study the impact religious or spiritual practices like deep meditation, intense prayer and speaking in tongues have on the brain. Exercise, he says, provides many of the same effects. In addition to prompting a surge of feel-good endorphins, a highly strenu-ous workout is one of the few activities that can lead to simultaneous activa-

It’s the Sabbath, a day of prayer, and millions of people across America

are quietly sitting or kneel-ing, humbly communing with a power greater than themselves. But inside the Alchemy of Movement studio in Boul-der, Colorado, the Soul Sweat faithful are connecting with their higher power in a different fashion. In bare feet, and wearing yoga pants and tank tops, they find a place before a wall-to-wall mir-ror while a slow, Afro-Brazilian rhythm vibrates the wooden floor. At the urging of instructor Chantal Pierrat, they let their arms and necks go limp, shaking off the week’s stresses via a sensual, full-body writhe she calls

“the flail.” As the World Beat playlist picks up the pace, Pierrat leads the group through a funky, rave-like series of dance moves aimed at “opening up” the hips and chest and some-thing less tangible deep inside. By song five, the

sweat is flowing and some are dancing unabashedly, eyes closed, lost in the music. Others are smiling broadly, mak-ing eye contact in the mirror. The sense of joy and interconnect-edness in the room is palpable. “Exer-cise can be a powerful gateway to the spiritual,” observes Pierrat, the founder of Soul Sweat, a highly choreographed, spiritually charged dance workout. Twenty years after the yoga craze

“Exercise can be a powerful

gateway to the spiritual.”

~ Chantal Pierrat


the gentle art of well-beingand self-defense

- f.m.i.-Stephen Guesman

205-919-6231

NewBeginner’s ClassStarting in September

at the newEmbody Practice Center3918 Montclair Rd, Ste 100

(next to Post Office)

www.EmbodyBirmingham.com

tion of both sympathetic (fight-or-flight) and parasympathetic (calming) nervous system reactions. “Normally, when one of these is active, the other one shuts down, but when people drive one or the other to a very heightened level of activity, there is some evidence that the other turns on too,” explains Newberg. That intense dual firing can paradoxically lead to an interruption in sensory information traveling to areas of the brain that control our sense of ourselves at any moment. “Not only do you have this great feeling of energy and calmness, but you tend to lose your sense of space and time,” he notes. Newberg’s own research also suggests that when people “surrender” themselves in a spiritual practice, the frontal lobe (the practical part of the brain that keeps our thoughts in check) quiets. He speculates that something similar may happen in the midst of, say, a marathon or intense dance, enabling out of the ordinary thoughts and feelings to surface. “It can allow for creativity—a blending of different, more intuitive ideas in ways you don’t nor-mally mix things,” comments Newberg. So, is exercise able to only make us feel like we’re having a mystical experience, or is it somehow actually opening a channel to the divine? New-berg declines to go there, commenting that a brain scan tells what’s going on in the brain, not in the soul. Yet he has no doubt the two are inextricably linked. He says, “There are many well-known examples of intense experiences, like Sufi dancing, generating spiritual expe-riences for people.”

Whole-Being WorkoutsMarcus Freed is one of those people. He grew up in a traditional Jewish fam-ily in London, England, and attended a rabbinical seminary in Israel. Still, he felt that something was missing in his spiritual life. “I thought, ‘God has created us with a body. Why aren’t we praying with our body?’” Freed says that Biblical text often references the body: King David, in the

Book of Psalms, says, “Let all my bones praise the creator.” The Jewish Talmud refers to a rabbi that “stretched his spine with a prayer of gratitude.” Yet, Freed observes, the physical elements of daily spiritual practice have been largely forgotten over the centuries. When he discovered yoga, it filled a gap for him. “I found a way to draw upon this incredible spiritual literature but ground it in the body, so that experience is not just in the head, but also in the heart.” Thus, Freed founded Bibliyoga, which launches each class with a Hebrew or Kabbalistic teaching, fol-lowed by poses that incorporate its themes, as reflected in his book, The Kosher Sutras: The Jewish Way in Yoga and Meditation. The practice, now taught in cities around the United States and Europe, has prompted the birth of similarly religion-infused classes, including Christ Yoga, and the Jewish Yoga Network. “A lot of people separate things, saying they’ll get their spiritual-ity from one place and their exercise from somewhere else,” says Freed. “I think they are missing out.”

Mindful SportsThe spirituality-exercise link likewise resonates through other traditionally solo pursuits such as triathlon activities and running, in which many athletes say a more mindful approach to train-ing has infused their sport with more meaning, and in some cases, improved their performances. Ironman Marty Kibiloski, for-merly a competitive marathoner and road racer, led what he terms a “high achievement, low contentment” life for years, measuring his self-worth by timed results that never quite satisfied him. In 2006, he attended a Running with the Mind of Meditation three-day workshop, based on Rinpoche Sakyong Mipham’s book of the same name. The retreat combined with his newfound interest in Buddhism, completely rede-fined running for him. Kibiloski prefers to steer clear of the word “spiritual” (which he sees as

“God has created us with a body. Why aren’t we praying with our body?”

~ Marcus Freed

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“Mobile meditation… trains you to have your mind

be still when your body is active, which is how you

are in everyday life.”

~ Marty Kibiloski

When it comes to attaining fitness, several well-regarded recommendations increase the likelihood of success. Natural Awakenings canvassed online fitness sources for tips and techniques intended to keep workouts safe, fun and satisfying. Our favorites follow. Always stretch – Light stretching be-fore and after workouts loosens muscles and increases circulation for quicker repair and healing. It can also help pre-vent injuries. It’s ideal to hold stretches for at least 30 seconds, breathing “into” the muscles that are being stretched and inviting a gentle release of tension on the exhalation. If any pain surfaces while stretching a certain area, stop. Start slowly – Begin and build workout routines slowly in order to avoid straining muscles and ligaments. Exercise at least twice a week, the bare minimum for staying physically fit. Be well rounded – Add leg and back exercises to crunches and bicep curls, and vary cardio routines to stay enthu-siastic about workouts. Experiment with all the equipment available at a studio or gym, asking a trainer for guidance. Drink plenty of water – Drinking water helps to decrease appetite and eliminate cravings, while nourishing and hydrating the body. The goal is to drink half of one’s body weight number in ounces each day. Keep it regular – Making exercise a regularly scheduled part of the week eliminates excuses. Keep it on the calendar and show up as dutifully as for any other important appointment. Make up any days missed. Increase intensity – More intense workouts mean less time spent doing them while achieving the same level of benefits. It’s also important to keep endur-ance exercises in any routine, however, because they are vital for cardiovascular benefits and building stamina. Use weights – Adding muscle to the body increases strength, life expec-

tancy and fat burning. To tone muscles, use a weight that works for eight to 12 lifts. For bulk, use a weight suited to four to six lifts. Practice a weight train-ing routine two to three times a week, keeping sessions under 45 minutes. Add interval training – Sprinting for about 50 yards boosts metabolism and heart health. Return to the starting point by taking a slow walk. Repeat as many times as possible, making sure to warm up before the interval training and cool down afterwards. Dress up – Energize a workout ses-sion and boost confidence by wearing something snazzy. Donning an exercise “uniform” gets us in the mood, and a new piece of clothing or footwear can make us excited to get moving again. Be a safe runner – Every six weeks, cut running mileage and frequency in half for a week. This allows the body to recover from workouts and helps to prevent injury. Make it meaningful – While walking or running, recite prayers or a gratitude list, or listen to inspirational podcasts and downloads. Volunteer for fitness – Many volunteer tasks involve some form of physical movement. It feels good to burn calories while helping others. Bring workout buddies – Friends and pets need exercise, too, and they provide restorative companionship. Working out with a pal adds support and motivation, which are keys to success. Seek out a human buddy with similar fitness goals. Go green – Research from the University of Essex, in England, shows that exercising in nature produces addi-tional physical and mental benefits. The researchers found that “green exercise” improves mood, self-esteem, enjoyment and motivation.

Casey McAnn is a freelance writer in Boston, MA.

UNIVERSAL FITNESS TIPS

Mindful Practices Enhance Any Routineby Casey McAnn

somewhat ambiguous) when describing what he now experiences when run-ning. Instead, he frames it as a vehicle for self-discovery, a mobile meditation that provides the intense focus and free-dom from distraction that enables him to “awaken to how things really are.” He now leads the retreat that proved pivotal for him, drawing more than 100 runners each Labor Day weekend to the Shambhala Mountain Center, in Red Feather Lakes, Colorado. Participants learn to focus on the ca-dence of their footfalls, their breathing and their surroundings to, as he puts it, “move meditation beyond the cushion.” He remarks, “It trains you to have your mind be still when your body is active, which is how you are in everyday life.” Triathlete Mark Allen credits his work with Brant Secunda, a shaman and teacher in the Huichol Indian tradition of Mexico, for enabling him to overcome negative self-talk and physical stresses and go on to win the Ironman World Championship in Kona, Hawaii, six times in the late 1980s and early 90s. He notes, “In every one of my physical workouts, I also focused on training the spiritual aspect, so that when I got that chatter in my head, saying, ‘This is too hard’ or ‘I want to quit,’ I could go to a quiet place, rather than a negative one.” Based on their book, Fit Soul, Fit Body: Nine Keys to a Healthier, Hap-pier You, the pair conduct workshops around the country on how to strength-en both soul and body by intertwining both. “Some people think you are only spiritual when you are praying, but when you are moving your body, that is an intensely spiritual experience, too,” says Allen. “It’s my way of saying, ‘Thank you for letting me be alive.’”

Lisa Marshall is a freelance health writer near Boulder, CO. Connect at [email protected].


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Cutting Through the Nutrition Nonsense

by Steve Dupont, RD, LD

EquipmentThe three most common types of equipment used for juicing are 1) high powered blenders, 2) masticating juicers and 3) centrifugal juicers. Each has its pros and cons. The primary difference is that a blender will retain the pulp/fiber while the other types will separate this from the juice. Generally, the blenders such as Vitamix brand are most expensive and the centrifugal juicers the most affordable—but there are always exceptions. A nice buyer’s guide is available online at HarvestEssentials.com (this is not an endorsement of their sales/service). Other than price, you may want to consider factors such as warranty, feed chute size and ease of cleaning when choosing a piece of equipment.

Basic Juicing Tips• Try to use at least a 1:1 ratio of vegetables to fruits, but

the more vegetables the better. A ratio of 3-4 vegetables to every fruit is optimal in terms of keeping the carbo-hydrate/sugar load down. For example, one cup of raw orange juice contains 25 g carbohydrates vs. 10 g for one cup of tomato juice and even less for something like celery or cucumber juice.

• Just about any fruit or vegetable can be juiced. Among the best vegetables for juicing are carrots, celery, cucum-bers, tomatoes, beets, sweet potatoes and sweet peppers.

• “Greens” such as kale, spinach and wheatgrass can be juiced as well, but typically work best when juiced in tandem with other veggies and fruits.

• Use a variety of fruits and vegetables to ensure an opti-mal balance of vitamins and minerals.

• Even when refrigerated, fresh juice will only remain fresh for 24-48 hours. If you cannot drink the juice within this period, it can be frozen for later use. Adding ascorbic acid (vitamin C) powder to fresh juices will serve as an antioxidant and extend the refrigerated shelf life.

• Regardless of what type of juicer you choose, always wash/rinse the component parts immediately after use. If left for even an hour, parts can become very difficult to clean!

Juicing Plan as a Dietary SupplementIf you are eating three well-balanced meals per day, you may use juices as a beverage and/or snack between meals without any other ingredients added. See the “Juicing Precautions” sidebar for more information about tailoring a juice regimen to your individual needs.

Juicing Plan as a Meal ReplacementIf replacing individual meals—and especially if done on a repeated or constant basis—extra care must be taken to ensure proper nutritional intake. Since fruits and vegetables contain very little protein and fat—as well as the mineral sodium—these will need to be supplemented and/or added to your juice.

Protein: To estimate your daily protein needs, take your body weight in lbs. and divide by 2. For example, if you weigh 180 lbs, you should get about 90 g protein per day. If your weight is greater than 300 lbs, your maximum protein intake should be 150 g per day unless otherwise advised by your dietitian or physician.

Juicing: Diet Craze or Healthy Lifestyle?

Juicing fruits and vegetables can be a valuable addi-tion to any healthy diet, and, when done right, can replace solid food altogether for short or even long periods of time, if desired. Not only do fruits and vegetables contain large amounts of vitamins and minerals, they contain biologically active “phyto-chemicals” or “phytonutrients” which can perform many beneficial roles in the body.


Yoga carves you into a different

person – and that is satisfying physically.

~Adam Levine

Whey protein is a powdered form of protein supplement derived from milk, widely available in grocery stores, pharmacies and health food stores. Whey has shown to have many health benefits such as building muscle and boosting the immune system. It mixes very well with liquids and generally contains about 20-25 g protein per scoop. Whey is the recommended source of supplemental protein for most people. If you are allergic to milk proteins or follow a strict vegan diet, however, soy protein is the next best alternative.

Fat: The average 1800-calorie diet should contain at least 40 g fat. If you experience symptoms like dry skin, dry eyes, soft or brittle nails, menstrual cycle irregularities or sudden onset of anxiety or depression, you may not be getting enough essential fatty acids from dietary fat. Supplement with 3-5 Tablespoons of oil daily, mixed with your juice or taken separately. The best oil to use is flaxseed oil, which contains very high

Juicing PrecautionsDiabetes: If you have Type I or Type II diabetes, you are advised to con-sult your physician and dietitian before including significant amounts of juice in your diet. If you require insulin shots, it is not recommended that you consume more than ½ cup juice per meal or snack.

Fiber: Adequate fiber is important to maintain healthy blood sugar, regular bowel function and remove excess toxins from the GI tract. High fiber diets have also been shown to lower cholesterol and assist voluntary weight loss efforts. If using a type of juicer (non-blender) that separates the juice from the fiber, you will likely benefit from adding fiber back to your drinks. You may reuse some of the fruit/vegetable fiber itself, or add a supplementary fiber like psyllium (i.e. Metamucil). The best indicator of fiber status is the regularity and firmness of your bowel movements. If you have diarrhea or constipation, chances are you need more fiber. Gradually increase the amount of fiber until your bowel movements are normal.

GI Disease: If you suffer from diverticulitis, ulcerative colitis or Crohn’s disease, you may respond best to a low fiber diet. In this case, only add as much fiber as you can tolerate—which may be none at all, at least until symptoms are under control.

levels of healthy Omega-3 fats. This oil is also very expensive, however – more affordable options include olive, canola and soybean oils.

Sodium: Unless otherwise directed, your diet should contain at least 2 g so-dium per day, which is equal to about a teaspoon of table salt. If juice drinks are your sole source of nutrition, measure out this much salt and distribute among your drinks during the day.

Steve Dupont, RD, LD, is a reg-istered dietitian and founder of Dupont Dietary Consulting LLC. A “true believer” in the power of nutrition, Steve

is committed to serving those wishing to enjoy delicious food while reaping its health benefits. Specialties include weight loss, energy balance, supple-ments, cooking and meal planning. 205-213-7953. SteveDupont.com.

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Obesity, a severe and debilitat-ing illness, is the most com-mon nutritional disease in both

animals and people. The latest survey of 121 veterinarians in 36 states by the Association for Pet Obesity Prevention (APOP) and corroborating American Veterinarian Medical Association data reveal we have 80 million fat cats and obese dogs; that’s more than 58 percent of dogs and 52 percent of domesticated cats. “Pet obesity remains the leading health threat to our nation’s pets,” says Dr. Ernie Ward, APOP’s founder, from the organization’s headquarters in Cala-bash, North Carolina. Current medical consensus states that an animal is obese if it weighs at least 15 percent more than its ideal weight. But looking at body composi-tion is more accurate, based on mea-

surements top-to-bottom and side-to-side and depth to the ribs and spine.

Health IssuesAnimals aren’t born fat. Obesity results from too many calories in food, snacks and treats, paired with a lack of aero-bic exercise. People may believe they are showing love by rewarding beg-ging with treats, but they actually may be slowly killing their companions with kindness, putting them on a path toward painful and costly medical problems. These can include cancer, cardiac problems, complications from drug therapy, difficulty breathing, heat in-tolerance, hypertension, intervertebral disk disease, orthopedic conditions (in-cluding arthritis), lethargy and ruptured ligaments. Also, because excess body

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fat first deposits in the cavities of the chest and abdomen and under the skin, hypothyroidism and diabetes mellitus can develop, so screen overweight ani-mals for these disorders prior to treat-ment for obesity. Tackling obesity involves restrict-ing calories and increasing the meta-bolic rate with a controlled exercise program. Diet and exercise are the two most vital factors in fighting fat.

Eating RightSimply switching to a store-bought “lite” pet food is inadequate because many are designed to maintain, not lose, weight. Also, many products contain chemicals, byproducts and unhealthy fillers that are contrary to a holistic program. A homemade restricted-calorie diet is the best choice for obese animals. The second is a processed “obesity-management” diet available through veterinarians, although many of these also contain chemicals, byproducts and fillers. Such diets can be used to attain the target weight, and then replaced with a homemade maintenance diet. Foods high in fiber work well for shedding pounds because they increase metabolism. Vegetable fiber decreases fat and glucose absorption. Fluctuating glucose levels cause greater insulin re-lease that can lead to diabetes; because insulin is needed for fat storage, low, stable levels are preferred. Fiber also binds to fat in the intestinal tract and increases the movement of digested food through the intestines.

FAT FIGHTLike Us, Pets Must Eat Right and Keep Moving

by Dr. Shawn Messonnier

naturalpet


3918 Montclair Road, Suite 100 www.EMBODYbirmingham.com

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Supplement OptionsSeveral natural therapies may be help-ful for treating animal obesity. These include herbs such as cayenne, gin-ger and mustard; white bean extract; chromium; carnitine; hydroxycitric acid (HCA); epigallocatechin gal-late (EGCG); and coenzyme Q10. All have been widely used with variable success, although not yet thoroughly researched or clinically proven. A supplement called Vetri-Lean appears promising. Based on a white bean extract, it has cut starch digestion by up to 75 percent in the compa-ny’s clinical tests. The formula also has EGCG from green tea extract to boost metabo-lism, inhibit

carbohydrate-digesting enzymes and help maintain normal blood insulin lev-els, all to help dissolve fat and control appetite. Chromium polynicotinate, another ingredient, also helps to curb

appetite, build muscles and reduce fat.

Exercise is KeyAs with humans, a regular program of supervised exercise is essential to pet health.

Experience shows that it must be combined with a diet and supplement plan to achieve maximum results for over-

weight pets. Along with burning off excess calories, even mild exer-

cise works to reduce hunger, improve muscle strength and aerobic capacity

and improve functioning of organs.

Plus, as veterinarians further attest, the activity is mentally stimulating for both animals and guardians, while decreas-ing behavioral problems. There is no one best exercise program for every animal; a sensible plan must be personalized to needs and abilities. Consult a veterinarian to determine the best regimen. As always, prevention is better than a cure, so stay-ing alert to signs of additional pounds and keeping an animal from becoming obese in the first place is optimum.

Dr. Shawn Messonier has authored The Arthritis Solution for Dogs, 8 Weeks to a Healthy Dog, and the award-winning Natural Health Bible for Dogs & Cats. His Paws & Claws Animal Hospital is located in Plano, TX. Find helpful tips at PetCareNaturally.com.

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Among owners of chubby pets, 45 percent believe their dog or cat is of a normal weight.

~ Association for Pet Obesity Prevention

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calendarofevents

THURSDAY, SEPTEMBER 5Diabetes Survival Skills with Whitney Guin of The Diabetes Store – Whitney will be provide information on diabetes management and survival skills for the patient as well as family members. Homewood Public Library, Large Auditorium, 1721 Oxmoor Rd, Homewood, AL 35209. 205-332-6620.

FRIDAY, SEPTEMBER 6The 5 Essentials of Health with Dr. Krystal: Fitness & Exercise – 11am. Dr. Krystal Drwencke teaches us the benefits of exercise and how to implement new fitness into your life at any age or state of health. Homewood Public Library, Large Auditorium, 1721 Oxmoor Rd, Homewood, AL 35209. 205-332-6620.

Bessemer Farmers Market – 4-7pm. Come on out to the Historic Downtown Bessemer where you can meet local farmers and eat local food. Boateng's Cajun Creations, 2 19th St North, Bessemer, AL 35020. 205-919-5304.

ArtWalk – 5-10pm, Fri; 12-6pm, Sat. An arts festi-val that transforms Birmingham's loft neighborhood into an arts district, featuring the work of more than 100 visual artists, live musicians, street performers, food and drink vendors, and children's activities. Admission free. Legg Loft, 2319 1st Ave North, Bir-mingham, AL 35203. 205-240-0428. Birmingham ArtWalk.org.

SATURDAY, SEPTEMBER 76-Week Introduction to Equipment Mini Series – 8am Saturdays through 10/12. This class will in-troduce you to the three major pieces of equipment we use at Pilates on Highland, Tower, Reformer, and Chair. Please register in advance at info@PilatesOn Highland.com or 205 323-5961. $120 for 6-week mini series/$25 drop in. PilatesOnHighland.com.

Southeastern Outings Short Dayhike and Glori-ous Swim at Martha’s Falls in Little River Can-yon – Moderate walk through Little River Canyon to a secluded, very lovely pool on Little River itself. Depart 8am from Applebee’s Restaurant Trussville. For additional important info, contact Dan Freder-ick, 205-631-4680 or [email protected], or visit SEOutings.org.

DIY @ the Plaza: Gardening Containers and Flower Boxes – 10:30am. Jones-Warren Construc-tion and Home Depot teach you how to build you own gardening containers and flower boxes. Admis-sion free. Hoover Public Library, 200 Municipal Dr, Hoover, AL 35216. 205-444-7821.

Burn7 ArtMusicDanceFest – 12pm-12am. An Arts, Music, and Dance Festival, all ages, free. We will burn the man at sundown on Saturday at the Pioneer Campground. Oak Mountain State Park, 200 Terrace Dr, Pelham, AL 35124. 334-868-9555.

Long, Slow & Deep Yoga – 3-5:30pm. Slow down, dive in and breathe deep. Perfect for runners, danc-ers, athletes looking to increase flexibility, yogis looking to try something new and anyone working through stress and trauma. $30. Birmingham Yoga, 605 37th St South, Birmingham, AL 35222. 205-637-4228. BirminghamYoga.com.

SUNDAY, SEPTEMBER 8Pranic Healing – 2-4pm. Pranic Healing is a comprehensive system of subtle energy healing utilizing prana in balancing, harmonizing and transforming the body’s energetic processes. Sug-gested donation $15. Birmingham Yoga, 605 37th St South, Birmingham, AL 35222. 205-637-4228. BirminghamYoga.com.

Smart@Investing Kick-Off with Storyteller Do-lores Hydock – 3pm. Join us as we kick-off our year long Smart@Investing financial series with a pair of stories about money matters by Birmingham’s favorite storyteller, Dolores Hydock. Homewood Public Library, Large Auditorium, 1721 Oxmoor Rd, Homewood, AL 35209. 205-332-6620.

MONDAY, SEPTEMBER 94 Week Sculpting Series – 12pm, 9/9, 9/16, 9/23 and 9/30. This Pilates on Highland mini-series will sculpt your body and boost your energy. $80 for series/$25 drop in. Pilates on Highland, 2827 Highland Ave South, Birmingham, AL 35205. 205-323-5961. PilatesOnHighland.com. [email protected].

TUESDAY, SEPTEMBER 10Oxmoor Page Turners Book Club – 6:30pm. Where’d You Go, Bernadette? by Maria Semple. Homewood Public Library, Boardroom, 1721 Ox-moor Rd, Homewood, AL 35209. 205-332-6620.

THURSDAY, SEPTEMBER 12Book Talk & Book Signing with Author Wendy Reed – 6:30pm. In An Accidental Memoir: How I Killed Someone and Other Stories, Wendy Reed writes chillingly about how fast life can change, and end, on a piece of asphalt. Homewood Public Library, Large Auditorium, 1721 Oxmoor Rd, Homewood, AL 35209. 205-332-6620.

Free Support Group for Depression and Bipolar Disorder – 6:30-8pm, Sept 12 and 26. Group meets at the 3600 8th Ave South, Suite 501, Birmingham, AL 35222. Questions call Mike at 205-323-7785.

FRIDAY, SEPTEMBER 13The 5 Essentials of Health with Dr. Krystal: Toxicity – 11am-12pm. Dr. Krystal Drwencke explores toxicity: how to recognize it and how toxins affect our health long term. Admission free. Homewood Public Library, Large Auditorium, 1721 Oxmoor Rd, Homewood, AL 35209. 205-332-6620.

SATURDAY, SEPTEMBER 14Southeastern Outings Canoe/Kayak Tallapoosa River at Heflin, Alabama – The section we will paddle is relatively easy with no classified rapids. This is a scenic stretch of river located in a very rural area. Depart 9am from the Leeds Highway 78 gravel parking lot. Reservations required with Mark Fields, 205-660-3025. SEOutings.org.

Birmingham International Street Fair – 10am-4pm. Celebrating the many cultures present in Birmingham through music, food, art and dance. $5 suggested donation. Linn Park, 710 20th St North, Birmingham, AL 35203. 205-323-5680.

Healthy Eating From Around the World With Chef “E”: French Cuisine – 6pm. Chef "E" will teach participants basic fun steps in making and preparing delicious French food. Reservations required. Contact Leslie West at 205-332-6620 or [email protected]. Homewood Public Library, Large Auditorium, 1721 Oxmoor Rd, Homewood, AL 35209. 205-332-6620.

MONDAY, SEPTEMBER 15NYR Organic Opportunity Meeting – 2pm, 9/15; 7:30pm on 9/23. Discover how you can start your business with NYR Organic, sharing safe, award-winning certified organic skincare and wellness products. Begin for as little as $99. Free to the public. Panera Bread Co, 700 Montgomery Hwy, Vestavia, AL. Please RSVP to Jennifer Campbell, 205- 447- 8678.

TUESDAY, SEPTEMBER 17The A,B,C’s of Medicare – 12pm and 6pm. Karen Haiflich will answer all your questions about the how benefits are currently computed, how to become insured, and how to file a claim. Homewood Public Library, Room 116, 1721 Oxmoor Rd, Homewood, AL 35209. 205-332-6620.

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WEDNESDAY, SEPTEMBER 18TeenBoss Money Workshop with Tommy Johns – 4pm. This workshop will teach 12-18 year olds the importance of getting into the habit of saving and investing. Homewood Public Library, Large Auditorium, 1721 Oxmoor Rd, Homewood, AL 35209. 205-332-6620.

THURSDAY, SEPTEMBER 19West Homewood Night Farmers Market – 6-9pm. A small market with a great atmosphere. 160 Ox-moor Rd, Homewood, AL 35209. 205-427-5665. WestHomewood.com.

FRIDAY, SEPTEMBER 20Birmingham Home Show – 10am-9pm, Thurs-Fri; 10am-6pm, Sun. The new consumer show will spotlight home remodeling, renovation, home decor and fall outdoor projects. Birmingham Jefferson Convention Complex (BJCC) Arena and Exhibi-tion Halls, 2100 Richard Arrington Jr Blvd North, Birmingham, AL 35203. 800-274-6948.

An Evening with Rick Bragg: A Friends of Homewood Public Library Fundraiser – 6:30pm. Join us for a very special evening with Pulitzer Prize-winning author Rick Bragg. Advance tickets required: $25. Rosewood Hall at SoHo Square, 2850 19th St South, Homewood, AL 35209. Tickets: 205-332-6625.

SATURDAY, SEPTEMBER 21Paws for a Cause 5K & Fun Run – 7-11am. A Dog-Friendly 5K and 1 Mile Fun Run, benefiting Shelby Humane Society. Grab your pooch and entire family and come out for a fun day of running, great booths, and snacks. Veterans Park, 4800 Valleydale Rd, Hoover, AL 35242. 205-567-0498. TheAnimal LeagueOfBirmingham.com.

Global Mala 108 Sun Salutations – 8-10am. Join Sweet Om Alabama for 108 Sun Salutations on the City Overlook at Vulcan Park. Admission free. 1701 Valley View Dr, Birmingham, AL 35209. 205-262-2012. SweetOmAlabama.org.

Southeastern Outings Canoe Trip on the Elk River in South Central Tennessee – The section we will paddle is easy with few obstructions. This is a scenic stretch of river located in a very rural area. Depart 8:30am from the Hayden/Corner Park and Ride. Reservations required with Havis Johnson, 205-834-3544. SEOutings.org.

The Seven Threats to Your Family Security – 10am-12pm. The Asset Protection Law Center presents this free program on estate planning. For more info or to register, call Jay Greene at 205-746-2465 or ALassetprotection.com. Homewood Public Library, Room 101, 1721 Oxmoor Rd, Homewood, AL 35209. 205-332-6620.

Cuddle Party – 4-7:30pm. A workshop led by certified facilitators. Though touch is natural, the skills that make it welcome and enjoyable have to be learned. $25 with early registration/$30 after 9/15. Birmingham Yoga, 605 37th St South, Birmingham, AL 35222. 205-637-4228. BirminghamYoga.com.

SUNDAY, SEPTEMBER 2222nd Annual Magic City AIDS Walk – 4-7pm. The event is family friendly and will include a guest emcee as well as live music and choirs, as well as a Vendor Fair. Admission free. Avondale Park, 4101 5th Ave South, Birmingham, AL 35222. 205-322-4197. BirminghamAidsOutreach.org.

MONDAY, SEPTEMBER 23SisterGolf Presents Golf 101 for Ladies – 6-8pm. Learn how the sport of golf can be used as an effec-tive tool for women to advance in their businesses and careers. Hoover Public Library, Meeting Rooms A & B, 200 Municipal Dr, Hoover, AL 35216. 205-444-7820.

TUESDAY, SEPTEMBER 24Small Business Workshop: Sharpen Your Tools Roundtable Luncheon – 11:30am. Meet a group of experts in the areas of marketing, public relations, social media, taxation, healthcare, human resources, and finance. Admission free. Reservations required. Contact Leslie West, [email protected] or 205-332-6620. Homewood Public Library, Large Audi-torium, 1721 Oxmoor Rd, Homewood, AL 35209.

SATURDAY, SEPTEMBER 28Open House at Embody Practice Center – 8:30am-5pm. Open house with free classes, including Yoga, Tai Chi, Qigong, meditation and restorative Yoga. Refreshments and door prizes. Embody Practice Center, 3918 Montclair Rd; Suite 100 Birmingham, AL 35213. 205-637-0299. EmbodyBirmingham.com.

Irondale Whistle Stop Festival – 9am-5pm. The Whistle Stop Festival annually brings a wide variety of food, crafts, music and other activities to Iron-dale’s Historic District. Admission free. Irondale Chamber of Commerce, 1912 1st Avenue South, Irondale, AL 35210. 205-297-9897. IrondaleWhistle StopFestival.com.

Restorative Yoga Teacher Training 1 and 2 – 9-5pm, Sat (Level 1) and Sun (Level 2). Bliss Wood. This workshop is designed to give you a better understanding of Restorative yoga and how it affects the student. $150 per Level. Birmingham Yoga, 605 37th St South, Birmingham, AL 35222. 205-637-4228. BirminghamYoga.com.

Southeastern Outings Canoe and Kayak Out-ing and Outdoor Potluck Supper – 2pm. Enjoy boating around the perimeter of the lower fishing lake in Oak Mountain State Park. Canoe/Kayak rental available. Park admission charged. Bring your potluck supper dish and drink. Info: Dan Frederick, 205-631-4680 (boating); Acyenith Alexander 205-529-2253 (potluck supper). SEOutings.org.

Komyo Reiki Level I (Shoden) – 9-6pm. The fundamentals of Reiki Ryoho (Reiki Healing Art) is a 8-hr class with hands-on practice to learn self-treatment and treatment for others. $150. For more information, visit DragonFlyReiki.net/classes-events-calendar. Embody Practice Center, 3918 Montclair Rd, Suite 100, Birmingham, AL 35213.

SUNDAY, SEPTEMBER 29Cahaba River Fry-Down – 12-4pm. The best amateur catfish fryers in Alabama will square off in a competitive catfish cooking contest and riverfront festival to celebrate the beauty and significance of the Cahaba River. Admission $20. Trussville Springs, 6655 Gadsden Hwy, Trussville, AL 35173. 205-322-5326. FryDown.com.

FRIDAY, OCTOBER 4Kirtan: Sean Johnson & the Wild Lotus Band – 7-9pm. We could not be more thrilled to bring the first Kirtan band to play at the New Orleans's Jazz Fest to Birmingham. $20 advance/$25 day of. Birmingham Yoga, 605 37th St South, Birmingham, AL 35222. 205-637-4228. BirminghamYoga.com.

SATURDAY, OCTOBER 5Realize your Rhythm! with John Scalici – 2-4pm. This two-hour workshop with internationally known facilitator and drummer, John Scalici, will open all of your senses and help you to think act, and play more rhythmically. $35 early registration/$45 after 9/29. Birmingham Yoga, 605 37th St South, Bir-mingham, AL 35222. 205-637-4228. Birmingham Yoga.com.

WEDNESDAY, SEPTEMBER 25The Better Than Therapy Book Club – 2pm. Ava's Man by Rick Bragg. Homewood Public Library, Boardroom, 1721 Oxmoor Rd, Homewood, AL 35209. 205-332-6620.

THURSDAY, SEPTEMBER 2641st Annual Greek Festival – 10:30am-10pm, Thurs-Sat. Besides delicious Greek cuisine, you’ll enjoy live Greek music, Greek dancing by the youth, and a warm, spirited atmosphere that embraces everyone as family. Admission free. Holy Trinity-Holy Cross Greek Orthodox Cathedral, 307 19th St South, Birmingham, AL 35233. 205-716-3088. BirminghamGreekFestival.net.

FRIDAY, SEPTEMBER 27The 5 Essentials of Health with Dr. Krystal: Time & Stress Management – 11am. Dr. Krystal Drwencke teaches us some things we can do to bet-ter manage our time and stress levels. Homewood Public Library, Large Auditorium, 1721 Oxmoor Rd, Homewood, AL 35209. 205-332-6620.

Rest & Renew: Restorative Yoga with Lauren Brown – 6-8pm. Find yourself snug and supported by blankets and props, learning and experiencing how to rest, recover, and renew with Restorative Yoga. All levels welcome. $25/class. Embody Practice Center, 3918 Montclair Rd, Suite 100, Birmingham, AL 35213. 205-637-0299. Embody Birmingham.com.


dailyBirmingham Yoga – View updated calendar at BirminghamYoga.com.

Embody – View updated calendar at Embody Birmingham.com.

sundaySunday Service – 11am-12:30pm. Unity of Bir-mingham, 2803 Highland Ave, Birmingham, AL 35205. 205-251-3713. UnityBham.com.

A Course in Miracles – 5-6:30pm. On-going dis-cussion group. Unity of Birmingham, 2803 High-land Ave, Birmingham, AL 35205. 205-251-3713. UnityBham.com.

mondayMat III/IV – 8am. A series of floor-work exercises emphasizing core strength, breath control, flow-ing movement and the development of long, lean muscles and a decompressed spine. Requires prior Pilates experience. $18 drop in, $12 if you buy a package. Pilates on Highland. 205-323-5961. PilatesOnHighland.com.

tuesday

Trussville Fresh Market – 1-5pm. Chalkville Rd, Trussville North Mall, Trussville, AL 35244. 256-477-0984.

Reformer II – 5:30pm. Here you can experience "the spring" while balancing your muscles and challenging your core on equipment invented by Joe Pilates and unique to the Pilates method. Class is limited to 4 or 5 students. Requires prior Pilates experience. $25. Pilates on Highland. 205-323-5961.

Tai-ji Quan Practice – 6:30-7:30pm. Stephen Guesman. Tai-ji Quan (Tai Chi) is a Chinese slow-motion martial art and moving meditation. Call 205-919-6231 or email [email protected] to register. Drop-ins welcome: $10 (first class free); 13 weeks for $75, 26 weeks for $120. Embody Practice Center, 3918 Montclair Rd, Suite 100, Birmingham, AL 35213.

ongoingevents

wednesdayMat I/II – 6:30pm. A series of floor-work exer-cises emphasizing core strength, breath control, flowing movement and the development of long, lean muscles and a decompressed spine. Does NOT require prior Pilates experience. $18 drop in, $12 if you buy a package. Pilates on Highland. 205-323-5961. PilatesOnHighland.com.

thursdayGardendale Farmers Market – 1-5pm, through Sept 26. 970 Main St, Gardendale, AL 35071. 205-514-5881 or 205-285-9170. GardendaleFarmers Market.com.

Earth Fare's Family Dinner Night – 4-8pm, kids eat free. One adult meal of $5 or more receives up to 6 free kids meals. We have a cafe where families can sit and eat, or we can package everything to go. Earth Fare, 3230 Galleria Circle, Hoover, AL 35244. 205-988-2938. EarthFare.com.

fridayRailroad Park's Get Healthy Happy Feet Fridays – 6-7pm. Get your feet moving in the right direction with a 60-minute low to high impact walk/run course designed to wake up, shape up, or maintain the inner athlete in you. Admission free. Railroad Park, 1600 1st Ave S, Birmingham, AL 35233. 205-521-9933.

saturday

Pepper Place Saturday Market – 7am-12pm through Dec. Local growers, food producers and artisans. Rain or shine. 2829 2nd Ave South, Birmingham, AL 35233. 205-313-4120. Pepper PlaceMarket.com.

East Lake Farmers Market –8am-12 noon through Oct 12. Makes fresh produce and other resources for healthy living available in South East Lake. SNAP/EBT and Senior Nutrition Coupons accepted. 7769 2nd Ave South, Birmingham, AL 35206. 205-836-3201.

Pilates Arc Class – 9:15am. Utilizes Pilates mat exercises to connect to your core mentally and physically. Requires prior Pilates experience. $25. Pilates on Highland, 205-323-5961. PilatesOnHighland.com.

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72023rdStreetSouthBirmingham,AL35233205-323-7582

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CALL TODAY FOR A FREE CONSULTATION!

Emily Tucker LPC, NCC300OfficeParkDr,Suite220Birmingham,AL35223

205-261-1417Birmingham-Counseling.com


ACUPUNCTURE

ASHLEY LUNDY, LAC. Doctor of Oriental Medicine 4735 Norrell Dr, Suite 5 Trussville, AL 35173 239-240-5428 Alacupuncture.com [email protected]

Specializing in Acupuncture and Chinese Herbal Medicine. Using noninvasive treatment to help treat pain, high blood pressure, fertility issues, insomnia, fibromyalgia, and weight loss. Located inside Eastern Chiropractic. Call today for your appointment. See ad, page 13.

ANTI-AGING MEDICINE

PETER A. LODEWICK, MD KAREN BISHOP, RD/LD3918 Montclair Rd, Ste 217 Birmingham, AL 35213 205-915-0474 • DrLodewick.com

Specializing in anti-aging medicine and barriers to weight loss, anti-aging programs, comprehensive nutritional therapy, bio-identical hormone replacement therapy, peri-menopausal issues, adrenal health, thyroid optimization, diabetes care, saliva testing, food sensitivities, intracellular nutrient analysis. See ad, page 8.

CHIROPRACTIC

ADAPTT CHIROPRACTIC & MASSAGEDr. John Kim 5092 Cahaba Valley Rd (Hwy 119) Birmingham, AL 35242 205-981-8081

If you’re ready for a chiropractor who will take the time to get to know you, and then help you get into the best shape possible, then you’re ready for Dr. John Kim. Quality, personalized chiropractic care, and customized programs. Enjoy your life again! Call Adaptt Chiropractic and Wellness Center today. See ad page 13.

CHIROPRACTOR & HERBALISTDr. Jeanne R. Chabot 2116 Rocky Ridge Road Hoover, AL 35216 205-822-2177 ChabotChiropractic.com

36 years of Chiropractic experi-ence, certified herbalist and Reiki Master. Dr. Chabot provides physiological therapeutics, con-ventional Chiropractic adjust-ments, decompression therapy, as well as gentle adjustments accord-ing to your preference and need.

Private treatment rooms provided for your comfort. Also available at the clinic: Massage therapy, Hypnotherapy, Energy Work, Mediation classes, Personal Training, and Yoga classes. Most insur-ances accepted.

COLON HYDROTHERAPY

HEALING WATERSBernadine Birdsong I-ACT & NBCHT Certified Instructor 720 23rd St South, Birmingham, AL 205-323-7582 • MoreThanColonics.com

Detox your body with Colon Hydrotherapy, Infra Red Sauna, and BioCleanse Therapy. We are the only hydrotherapist in Alabama providing colonics with ionized, microclustered, antioxidant, alkaline water. We offer Lipoex®, a non-invasive way to melt fat, reduce cellulite, and tighten skin. Computerized Biofeedback, Massage therapy, pain management, light therapy, Korean-style Hip Bath, and VibaBody Slimmer also available. See ad, page 28.

COUNSELING

SYDNE STONELicensed Professional Counselor AAMFT, Clinical Member 2116 Rocky Ridge Rd, Hoover, AL 35216 205-492-7760 • SydneStoneCounseling.com [email protected]

With 25 years of experience, Sydne Stone has been successful in helping people in several areas including Life Stage Adjustments, Grief, Divorce, Anxiety, Work and Career, Stress, Self-esteem, Ad-dictions and Co-Dependency, Couple and Family Therapy and

Coping with Chronic Illness. See ad, page 13.

EMILY TUCKER LPC, NCC300 Office Park Dr, Ste 220 Birmingham, AL 35223 205-261-1417 • [email protected] Birmingham-Counseling.com

Empathy, compassion and reflec-tion are the foundation of her practice with each client. Special-izing in Addictions, relationship issues, trauma recovery, depression and anxiety, wellness coaching. Call today for your free consulta-tion. Wellness Packages now

available; pay once-no hassles. See ad, page 28.

ENERGY HEALING

SOULNICITY: SYNCHRONICITY OF THE SOULNicki Noftz 205-202-9198 [email protected] Soulnicity.com

“Inner peace is standing still in the chaos of life.”

Offering Reiki/energy healing, Pilates/Mindful Movement In-struction, meditation, spirituality and workshops. Energy healing can provide deep relaxation, assist in the healing process emotionally and physically,

assist in connecting the mind-body-spirit, balance life energies, and help you maintain a healthy mind, body and spirit. Call or email for more information about energy healing or other services. Two loca-tions available in the Birmingham area. See ad, page 13.

FAMILY MEDICINE

BIRMINGHAM INTEGRATIVE HEALTHDr. Melanie Miller 159 Main Street Trussville, AL 35173 205-655-2110 BirminghamIntegrativeHealth.com Facebook.com/Birmingham IntegrativeHealth

Dr. Miller brings a com-mitment to integrative health to her patients in the greater Birmingham area. Her defi-nition of good health goes beyond freedom from disease. She strives for both physical and mental well-being. She is a Family Medicine Doctor

with interest in adrenal, thyroid, hormone balancing, nutrition, food allergies, weight loss, herbs, supple-ments and acupuncture. See ad, page 7.

256-340-1122 [email protected]

Gr w your business with us!Advertise with us and reach thousands of healthy living

individuals in the Greater Birmingham area.

Something for every budget!

communityresourceguide


FAMILY MEDICINE cont.

HOOVER ALT MDElizabeth Campbell Korcz, M.D. 3421 S. Shades Crest, Suite 111 Hoover, AL 35244 205-733-6676 HooverAltMD.com

Family Medicine, Pediatrics, Well-ness/Natural Medicine, Acupunc-ture, Weight Loss/Fitness, Hypno-sis, Aromatherapy, Biofeedback, Counseling, Addiction, Botox/ Fillers, Facials. “A different kind of practice, a deeper kind of care." See ad, page 31.

HOMEOPATHY CONSULTANT

JOAN SCOTT LOWEHomeopathic Consultant 1901 Richard Arrington Jr. Blvd. South Birmingham, AL 35209 205-939-0071 [email protected] HomeopathyForWellness.com

Call or email Joan Scott Lowe, Homeopathic Wellness Consultant, to determine your individual constitutional remedy, the FDA-approved nontoxic homeopathic remedy based on the totality of your mental, emotional, and physical condition, chosen according to the Law of Similars ("like heals like"). Achieve wellness and freedom from illness!

NUTRITION AND GIFTS

GOLDEN TEMPLE, NOW 3 LOCATIONS1901 11th Ave. South, Birmingham: 205-933-6333 3309 Lorna Rd, Suite 7, Hoover: 205-823-7002 110 N. Chalkville Rd, Suite 148, Trussville: 205-655-0353

Since 1973, we have been bringing you the best in healthy living. We offer a wide variety of merchandise including vitamins, herbs, supplements, natural foods, organic produce, incense, clothing, books, and gifts.

ORGANIC SKIN CARE

NYR ORGANICJennifer Campbell, Independent Team Leader 205 447 8678 [email protected] us.nyrorganic.com/shop/JenniferCampbell

Certified organic award-winning products from Neal’s Yard Remedies, a 30-year success story from the UK, are now available in the US. Shop the collections,

earn free products by hosting a skincare or spa event or begin your own NYR Organic business. Safe, beneficial and ethical. See ad, page 24.

PILATES

PILATES ON HIGHLAND2827 Highland Ave South PilatesOnHighland.com [email protected] 205-323-5961

Pilates on Highland is a full service studio located in the historic Highlands area, offering a caring, certified staff, personalized attention and top of the line Pilates equipment. The Pilates method increases your strength, tones your body, decompresses your joints, improves flexibility and range of

motion, boosts circulation and stimulates your mind. See ad, page 23.

YOGA

BIRMINGHAM YOGA STUDIO605 37th Street South Birmingham, AL 35222 205-637-4228 [email protected] BirminghamYoga.com

Serving the community, Birming-ham Yoga offers and hosts: ongo-ing yoga classes in two beautiful studios, 200-hour yoga teacher training accredited with Yoga Alliance, morning meditation, exciting workshops and class series, monthly community kirtan,

musical events, and rental space for guest speakers and teachers. See ad, page 25.

EMBODY PRACTICE CENTER3918 Montclair Rd, Suite 100 Birmingham, AL 35213 205-637-0299 [email protected] EMBODYbirmingham.com

EMBODY Practice Center offers Yoga for all ages, levels, and health conditions. Classes include All

Levels Yoga, monthly Yoga Nidra and Restorative Yoga, Beginner’s Series, and series specific to injuries (such as neck and shoulders or low back). EPC also offers Tai-Ji Quan (Tai Chi), Breath/Feldenkrais® Class, Meditation workshops, and various other community and professional workshops. See ad, page 25.

For more information about advertising and how you can participate, call

256-340-1122

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September 2013