Natural Awakenings Coastal Carolinas - March 2023

5 Reason to Switch to a Plant-based Lifestyle, Lifestyle Hacks for Multiple Sclerosis, HIIT Fitness, Better Childhood Sleep & much more!

5 Reason to Switch to a Plant-based Lifestyle, Lifestyle Hacks for Multiple Sclerosis, HIIT Fitness, Better Childhood Sleep & much more!


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The Value of Veggies

Reasons to Choose Plant-Based Eating

Kidney Health:

Food Choices




for Kids

Boost Fitness

With High-Intensity

Interval Training



MARCH 2023

Natural Living



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Natural Awakenings Coastal Carolinas Edition










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March 2023




Five Reasons to Choose

a Plant-Based Lifestyle



got you


Green: Crystal Coast

(Onslow & Carteret NC)

Red: Cape Fear

(Brunswick, New Hanover, Pender NC)

Orange: Sandhills

(Robeson, Bladen, Columbus NC)

Blue: Grand Strand

(Horry & Georgetown SC)


Edible Allies, Integrative Treatments

and Lifestyle Tips



Benefits of High-Intensity Interval Training


Better Sleep for Children


on Managing Autoimmune Disease

With Lifestyle Interventions


7 news briefs

10 health briefs

11 community


12 global briefs

17 conscious eating

20 fit body

22 healthy kids


24 wise words

27 calendar

29 resource guide

30 classifieds



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letter from publisher

You are what you eat, so don’t be fast, cheap, easy or fake.


have always pondered the thought “You are what you

eat.” Is this true? What does it exactly mean? It essentially

means nutrients from the foods we eat provide the

foundation of the body through functioning, and giving our

bodies cells what they need, from the skin and hair to the

muscles/joints, bones, digestive, heart and immune systems.

The primary thought is that when you eat something healthy,

like fruits and vegetables, you may feel more energetic or

have less ailments that bother you. Eating habits manifest

your own health, as we have been told by doctors, nutritionists

and maybe even our parents. Have you thought about

plant-based foods that apparently provide an amazing amount of fiber and are easy to digest

as well? Plant-based eating is about proportionately choosing more foods from plant

sources. The benefits of making this dietary shift include disease prevention, clean eating,

anti-inflammatory properties, environmental sustainability, and improvements in mental

and emotional health. Enjoy reading “Veggies for the Win: Five Reasons To Choose A

Plant-Based Lifestyle,” by Kiki Powers on page 14.

As this is our food and nutrition issue and is a very important aspect of our daily

lives and with junk food on every shelf, it is hard to focus on good nutrition daily.

Though when speaking with my son about nutrition, I find it comforting that he knows

how to make good food choices and chooses to visit the gym six days a week for his own

health. Diseases are more prevalent in recent times, and it seems so with every other

person. Our food consumption, labeling, reading and growing our own food is more

important now than ever. The U.S. Centers for Disease Control and Prevention estimates

that one in seven adults are diagnosed annually with chronic kidney disease (CKD).

Managing CKD requires a multi-level approach, including lifestyle and diet changes.

Adding whole, plant-plentiful goodness to our plates and embracing an alkaline diet are

key measures in the prevention of CKD by lowering the risk for cardiovascular disease

and diabetes. What can we do to try and prevent diseases? Consider this: “Various types

of seaweeds, like dulce, nori and kombu, are natural sources of sodium that are safe for

people that do not have kidney disease. They offer significant benefits for inflammation

reduction, blood sugar balance and heart health, including lower blood pressure”. Continue

reading in our Conscious Eating department, “Loving Our Kidneys,” by Marlaina

Donato on page 17.

Our directory issue will be in our April edition coming next month and through

those pages you will find local resources to support your healthy lifestyle and our beautiful

healthy planet.

Here’s to being healthy,

©2023 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be

reproduced and reprinted, we require that prior

permission be obtained in writing.

Natural Awakenings is a free publication distributed

locally and is supported by our advertisers. Please call

to find a location near you or if you would like copies

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Lori Beveridge, Publisher

We do not necessarily endorse the views expressed

in the articles and advertisements, nor are we

responsible for the products and services advertised.

Check with a healthcare professional regarding the

appropriate use of any treatment.

Natural Awakenings

Magazine is ranked

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6 Coastal Carolinas NaturalAwakeningsCC.com

news briefs

Nourished Retreats at the

Pineapple Beach Club

Nourished Retreats is hosting a local weekend getaway from

beginning with check-in at 5 p.m. April 20 through 11

a.m. on April 23 at the oceanfront, Pineapple Beach Club in

Ocean Isle Beach. Guests have access to an all-inclusive retreat

which includes 3 daily

yoga offerings and a


Co-owner, Jennifer

Murphy adds, “There

will be many activities

guests can enjoy participating

in including

surfing lessons, SUP

yoga, kayaking tour, bike

rides, beach walks, ropes

course, and ziplining.

The weekend can be as full or as relaxing as guests want it to be.

All food and drinks are included. This is a weekend you don't

want to miss!”

Cost: Pricing varies according to room selection. Location:

123 West 1st St, Ocean Isle Beach. For more information and

to register visit NourishedRetreats.net or on social media

@NourishedRetreatsOIB. See ad, page 9.

Holistic Nurses Conference

in Little River

The American Holistic Nurses Association (AHNA) is presenting

a Self-Care

Conference from 9 a.m.

to 5 p.m. on March 31 at

the C.B. Berry Recreational

Center, in Little

River, adjacent to Myrtle

Beach. The event, with

a keynote address by

AHNA board member

Linda Thomas, Ph.D., an

advanced practice registered

nurse, certified

family nurse practitioner among several other accreditations,

will empower nurses with immediately usable skills for energizing

their self-care and rekindling their joy and resilience.

All nurses are welcome, from those that are simply curious

to all others that are experts in holistic nursing practice. Attendees

will meet other local holistic nurses, enjoy a delicious lunch,

deepen their self-care skills and receive six CNE contact hours.

Cost: $90/$105, prior to Mar. 24/after. Location: 2250 SC-179,

Little River. For more information or to register, call 785-234-

1712 or visit ahna.org/events/regional-conferences.

See ad, page 3.



Information &


60+ exhibitors

Live Music,

Food Trucks,

Raffle Prizes,

Kids’ EcoZone

Free Admission

On-site Free Parking

& Trolley Shuttles

Saturday, April 22 Noon - 6pm

at Long Leaf Park

For more information or to volunteer, email


www.WilmingtonEarthDay.com or


(910) 798-7130

March 2023


news briefs


Bath Treatment

Experience in

Morehead City

Acu-Sound Bath is a combination

of acupuncture needles gently inserted

in the body as conduits for the

healing sound current that the singing

bowls make. A special demonstration

will be held from 6 to 7: 30 p.m. at

Bodhi Yoga, in Morehead City.

Dr. Julie Hutsell-Starling and

Amy Smith weave together their

healing magic in this session, first by

guiding us into a deep state of relaxation

with a guided meditation, then

the acupuncture needles are inserted

taking us even deeper into relaxation,

and then the singing bowls work their

magic to bring resonance and harmony

to our body. This combination

creates a deeply healing and restorative

space for one to relax, receive

and heal. You will come away feeling

relaxed, less stressed, less anxious,

calm, peaceful, and even joyous and

they might also notice in the days

afterward that they have a lot more

energy than they’ve had in a while.

Cost: $30 member sign-up. Location:

Bodhi Yoga, 1504A Bridges St.,

Morehead City. For more information

and to register, call 252-725-7445,

email YogaBodhi@outlook.com or visit


Active Life Bodywork and Nutrition

Celebrates 25 Years

Brandon Sutton, a licensed bodywork therapist

and owner of Active Life Bodywork, is

celebrating 25 years of practice in downtown

Morehead City. Sutton specializes in John F.

Barnes Myofascial Release Therapy (MFR),

the method that effectively improves structure,

function and quality of life.

MFR addresses the root source of problems

to allow the body to heal. He is experienced

working with joint injuries, back pain, TMJ,

post-surgery scar tissue and nerve impingements

including sciatica.

In addition to bodywork, Sutton notes, “I

also offer quality nutrition and supplements to

enhance the whole-body approach to facilitate

a natural healing process as well as providing

information and products for an aeroponic

growing system, which allows you to grow up

to 20 vegetables, herbs, fruits and flowers in less

than three square feet—indoors or out. So it’s

the perfect companion in your journey toward

healthy living.”

Location: 1002-B Arendell St., Morehead City. For more information or to schedule a consult,

call 252-646-4271, email ActiveLifeBodywork@gmail.com or visit BrandonBSutton.

com. See Community Resource Guide listing, page 29.

Wilmington Earth Day Festival 2023

Brandon Sutton, LMBT

Wilmington’s annual Earth Day Festival is

scheduled from noon to 6 p.m. on April 22,

in Long Leaf Park. “Invest In Our Planet” is the

theme for 2023. This fun-filled, family-friendly

afternoon event is free, and will feature environmental

information and activities offered by 60-

plus exhibitors. There will be live music from three

bands, including Ashby and the Business End.

Come out to enjoy the music, dancing on the

lawn, food trucks and a Kids’ EcoZone for children

to make art. One lucky raffle prize winner

will go home with a Hurricane Kayak donated by

Great Outdoor Provision Company. Edward Teach

Brewery will offer beer for sale, and there will be

recycling and composting stations to help this be

a zero-waste event. Bring a refillable water bottle.

T-shirts featuring the 2023 festival logo will be for

sale. On-site free parking and trolley shuttles from satellite locations are planned.

Location: Long Leaf Park, 314 Pine Grove Rd., Wilmington. To volunteer for the festival

or fundraiser, call 910-798-7130, email WilmingtonEarthDay@gmail.com or complete the

form in the “About Us” section of WilmingtonEarthDay.com. The website offers details on

the event and the Earth Day Alliance members organizing it. Check for festival updates at:

Facebook.com/WilmingtonEarthDayAlliance. See ad, page 7.

8 Coastal Carolinas NaturalAwakeningsCC.com

New Earth Consciousness Expo

Coming in May

It’s time again for the annual New Earth Consciousness Expo.

This year’s venue will occur between 11 a.m. and 5 p.m. on May

20 at the Hampton Inn 17th Street, Wilmington.

Expo Founder, Diane

Young, is pleased to announce

this year’s lineup

with “the best Psychics/

Mediums, Holistic Practitioners

and vendors under

one roof.” The full day

of activities will include

complimentary presentations

and gallery readings

(weather permitting), as

well as raffle prizes.

Some services to be offered include aura photography, tarot

card readings, sound healing, chair massage, reiki, Akashic &

Angel readings, psychics, mediums and products including crystals

and gemstone jewelry, wall art, essential oils, books, all things

metaphysical and much more.

Cost: $5 admission reduces readings and service fees. Location:

2320 S. 17th St., Wilmington. For more information and to participate

call Diane Young at 910-352-7495. For hotel information, visit


booking. See ad, page 9.

Find Your Path to Wellness

the Natural Way

Holistic Health Coach • Essential Oils Educator

Certified Wellness


January Special


First Health


Some restrictions apply.

(910) 322-8052

New EARTH Consciousness EXPO

Hampton Inn Wilmington

2320 S. 17th Street

Saturday, May 20 11am-5pm

Entry fee: $5.00 (reduced fees for readings and services)

Come join us for a full day of Fun & Magic

The best of the best Psychics/Mediums

Holistic Practitioners and Vendors

all under one roof

Complimentary Presentations

& Gallery Readings all day (weather permitting)

Raffle with Great Prizes

Some services available:

Aura Photography • Tarot Card Readings

• Sound Healing • Chair Massage • Reiki

• Akashic & Angel Readings

• Psychics • Mediums

Nourished Retreats

is hosting a local weekend getaway

at the

Pineapple Beach Club


at Ocean Isle Beach


the Date



All-inclusive retreat with 3 daily yoga offerings and a massage.

Guests can enjoy surfing lessons, SUP yoga, kayaking tour, bike

rides, beach walks, ropes course, and ziplining! The weekend

can be as full or as relaxing as guests want it to be. All food and

drinks are included... This is a weekend you don’t want to miss!

Shop! Shop! Shop!

Crystals & Gemstones • Jewelry • Wall Art

• Essential Oils • Books • All Things Metaphysical

For questions call: Diane 910-352-7495


Pricing varies according to room selection

and can be found at


Have your soul nourished during this yoga

and wellness weekend...

and it’s a close drive to Brunswick County.

March 2023


health briefs

Gut Microbiome May

Influence Obesity

A new study may shed light on why some people gain more

weight than others regardless of diet and activity levels.

Led by researchers at the University of Copenhagen and

published in the journal Microbiome, the study found that

being overweight may also be related to the makeup of a

person’s gut microbiome. The researchers studied 85 overweight

adults and found that 40 percent of the participants

had more Bacteroides in their gut microbiome, which are

more effective at extracting nutrients from food, possibly

causing leftover food to be stored as fat. Before they began

their study, the researchers had hypothesized that a long

digestive travel time would allow people to extract more

energy from their food, but they found instead that people

with shorter digestive travel times were actually the ones

that extracted the most nutrition. Those with Bacteroides

had shorter intestinal transit times and higher body weight.

Human-Grade Dog Foods

Lead to Less Poop

Although human-grade foods for pets

are commercially available, little

research has been done on their

health impacts. A 2021 study published

in the Journal of Animal Science

compared the fecal output of

12 dogs that ate one of three types

of dog food: fresh, human-grade

or extruded (kibble). The researchers

found that the dogs that were fed fresh and human-grade

food excreted about half as much as those that were fed

classic, processed dog food. The human-grade foods

were also found to be extremely digestible, and the dogs

that ate them had to eat less food to maintain the same

weight. There were many differences in fecal microbiota

among the three diets, and the scientists stated that this

was likely because of differences in ingredient source,

nutrient concentrations and processing methods.


Walnuts to

Relieve Exam


Stressed college students

might benefit by adding

walnuts to their diet before

their next exam. A randomized

clinical trial published in

the journal Nutrients sought

to investigate the effects of academic stress and daily

walnut consumption on mental health, general well-being

and gut microbiota in a group of 80 college students.

Walnuts are full of nutrients that support brain and gut

health, including omega-3 fatty acids, antioxidants, melatonin

(sleep-inducing hormone), polyphenols, folate

and vitamin E.

The University of South Australia researchers concluded

that daily consumption of one half cup of walnuts

improved self-reported mood and mental health status,

metabolic biomarkers and sleep quality. The data also

suggested that walnuts might counteract the negative effects

of academic stress on the gut microbiota in women.

Supplements That

Help the Heart

A new study conducted by researchers at Brown University

has identified certain supplements that may be beneficial

for heart health. The meta-analysis published in the Journal

of the American College of Cardiology reviewed more

than 884 studies on 27 types of micronutrient supplements

among 883,627 participants and found strong

evidence that omega-3 fatty acid, folic acid and coenzyme

Q10 (CoQ10) are micronutrients that reduce cardiovascular

risk. Omega-3 fatty acid was found to decrease

mortality from cardiovascular disease; folic acid lowered

stroke risk; and CoQ10 decreased all-cause mortality.

Omega-6 fatty acid, L-arginine, L-citrulline, melatonin,

magnesium, vitamin D, zinc, alpha-lipoic acid, catechin,

flavanol, curcumin, genistein and quercetin also showed

evidence of reducing cardiovascular risk.




10 Coastal Carolinas NaturalAwakeningsCC.com

community spotlight

Cape Fear Smiles

Expansions, Enhancements at Award-Winning Practice

The practice of Dr.

Norma Cortez,

owner of Cape Fear

Smiles, specializing in

general and cosmetic dentistry,

has earned several

recent awards including

Best Dentist Office in the

2022 StarNews’ Best of

the Best Shore Picks. Not

resting on her laurels, she

is expanding and enhancing

her services on many fronts, all

consistent with providing an oralsystemic

system and recognizing the

connection between nutrition and

teeth health.

Already with an undergraduate

degree in biology and a Doctor of

Dental Surgery from the University

of North Carolina at Chapel Hill, the

native of Peru is currently pursuing

certification with the International

Academy of Biological Dentistry and


“Upon completion, I will be

doing biological extractions, cavitations

and compatibility tests,” says

Cortez, who moved to Wilmington in 2011

after graduating and began practicing in

Burgaw, North Carolina, until 2015 when

she brought her practice to Medical Center


She welcomed Alex Hicks, DMD, to

her staff last September. “He became certified

in SMART (safe mercury amalgam

removal technique) in December and so did

I in January,” Cortez adds.

Other staff members also include

Melanie Goforth-Moore, DMD, a Brunswick

County native; and Clifton Ball, DDS,

an orthodontist.

More state-of the-art equipment is also

on its way to the practice. “I’m buying a

centrifuge to provide the platelet-rich fibrin

(PRF) technique for biological extractions

and cavitation,” she remarks. PRF can decrease

inflammation, pain and infection.

Cape Fear Smiles already has such

by Randy Kambic

cutting-edge technologies

as both CBCT (cone beam)

and iTtero 3D scanners.

The importance of getting

children off to an early

start in appreciating the

importance of good dental

health is evident in two

special initiatives.

“If a child comes to a

six-month wellness check

and cleaning and we don’t

L to R: Dr. Norma Cortez, DDS, PA, Dr. Clifton Ball, DDS,

Dr. Alexander Hicks, DMD

find any cavities, he or she becomes part of

our No Cavities Club! Kids love to be winners

and to feel praised for doing the right

thing. Moms feel good for helping kids with

their oral hygiene and for watching their

diet and nutrition. It’s a win-win for the

whole family!”

Their HealthyStart System, a holistic,

nonsurgical, orthodontic treatment to help

children’s jaws and airways grow and develop

properly, is designed to help prevent

problems such as Sleep Disordered Breathing.

Uniquely designed oral appliances,

when worn for a few hours each day or

while sleeping, encourage nasal breathing

and discourage mouth breathing as a child’s

teeth and jaws develop.

“The goal is to help your child develop

an airway that is wide and open so that they

can breathe easily during both their waking

and sleeping hours,” she says, adding that

it may also reduce the need for extensive

orthodontic treatment with braces or other

oral appliances in the future.

Providing pediatric dentistry is a

personal passion for her: “My husband and

I have two kids ourselves. I love speaking to

parents directly about what’s best for their

children’s dental health.”

Her general philosophy: “The mouth is

the beginning of the digestive system. What

affects the mouth (teeth, gingiva, tongue)

can affect other parts of the body. Some

bacteria can be swallowed, aspirated

and they can go through the blood

stream to colonize other areas. Also,

what affects other parts of the body

can affect the mouth; diabetes can

increase the chances of part of your

body being inflamed. That can lead

to periodontal disease. Because of

that, we need to collaborate with

other health care providers of other

specialties to put the pieces together

for our patients. Communication is

key among providers.

“The basics of any preventable

disease is nutrition. And cavities

are not the exception. Cavities

are preventable. By understanding how

important nutrition is and what we need to

eat to maintain a good oral microbiome, we

can prevent cavities. Also, we need certain

vitamins and minerals to help with the

remineralization process that occurs in our

teeth. They are made of hydroxyapatite that

contains calcium and phosphorus. However,

we need fat-soluble vitamins, such as A,

E, D 3

and K 2

, to carry those minerals to our

bones and teeth. Such a diet can increase

the rate of remineralization and, therefore,

decrease cavities. Also, we should drink

distilled water without the toxins in our tap

water, but add minerals to it.”

Cape Fear Smiles, 716 Medical Center Dr.,

Wilmington. For more information or to

make an appointment, call 910-763-0931 or

visit CapeFearSmiles.com. See ad, page 3.

March 2023






global briefs

Crackdown on Musical Bows

Made from Rare Wood

For centuries, brazilwood (Paubrasilia echinata) has been used to make the finest bows

for classical stringed instruments due to its unmatched ability to project sound. The wood

comes from Brazil’s Atlantic Forest, one of the most threatened biomes in the world. This

once abundant wood is now endangered, and its trade is regulated under the Convention

on International Trade in Endangered Species (CITES).

Since 2018, Brazilian authorities have been cracking down on brazilwood smuggling.

They’ve confiscated almost 150,000 bows (and sticks) and last year raided 37 properties

connected to their manufacture. In November 2022, signatories

to the CITES treaty voted to expand restrictions and require

permits to export newly made brazilwood bows.

The classical music industry and several of its

stars have voiced their opposition to such

restrictions, but ecologists assert it is the

only way to save the species.

Nations Agree to

Protect Biodiversity

Scientists have warned for

years that as forests and

grasslands are disappearing

at unprecedented rates

and oceans are pressured

by pollution, humans are

pushing Earth beyond tenable

limits. In December

2022, nearly 200 countries

agreed on a Global Biodiversity

Framework at the

United Nations 15th meeting

of the Conference of

the Parties to the Convention

on Biological Diversity. The historic agreement represents hope for real progress to

halt the loss of biodiversity. Among its numerous provisions, the framework commits nations

to protect 30 percent of the world’s lands, inland waters, coastal areas and oceans

by 2030; increase financing for nature restoration and protection; halt human-induced

extinction; and protect the rights of indigenous people. The protections will emphasize

areas of particular importance for biodiversity and ecosystem functioning and services.

Throughout the talks there was division over the strength of the measures and how to

finance them. In a statement released by the Wildlife Conservation Society, vice president

of international policy Susan Lieberman said, “The [framework] is a compromise,

and although it has several very good and hard-fought elements, it could have gone

further to truly transform our destructive relationship with nature.” During negotiations,

some countries called for a new fund to be set up to help preserve biodiversity, but this

recommendation was not included in the final pact.



12 Coastal Carolinas NaturalAwakeningsCC.com

First Honeybee

Vaccine Approved

Wooden Wind



Dasya - Dasya/AdobeStock.com

According to the U.S. Department of Agriculture (USDA),

more than 100 U.S. crops depend on pollination by

honeybees and other insects. Safeguarding commercial

honeybee colonies is critical to food production as there

has been an alarming population decline in wild species

due to habitat loss, pesticide use and the climate crisis.

Recently, the USDA granted a two-year conditional

license for a vaccine that protects honeybees from American

foulbrood disease (AFB), a widespread, destructive ailment.

The non-GMO inoculation will initially be available to commercial

beekeepers and can be used in organic agriculture.

Prior to this booster, the only treatment method for AFB

required beekeepers to burn the infected hives and equipment.

According to vaccine manufacturer Dalan Animal

Health, their vaccination is incorporated into the royal jelly,

which worker bees feed to the queen. Once ingested, fragments

of the treatment are deposited in the queen’s ovaries,

providing developing larvae AFB immunity as they hatch.

Image courtesy of Pacific Whale Foundation/PacificWhale.org

Wind turbines provide one of the cleanest sources of energy;

the power they produce is free, helping us reduce our

dependence on fossil fuels. Several European companies

are working to improve wind turbines by further reducing

their carbon footprint. Stora Enso, one of the largest

private forest owners in the world, has partnered with

Voodin Blade Technology of Germany to make sustainable

wooden, wind turbine blades. They are currently producing

66-foot blades and plan to make 262-foot blades in

the future. These sustainable, laminated veneer, lumber

blades have a high load-bearing capacity, are lighter and

reduce the use of fossil fuels in manufacturing. Because

they are relatively lightweight, the blades can be transported

without heavy-duty equipment, further reducing their

carbon impact. Stora Enso is also partnering with Swedish

wood technology company Modvion in an effort to make

wood the material of choice for wind turbine towers.

Injured Whale

Makes Long Journey

Each year, humpback whales migrate from the frigid waters

near Alaska and western Canada to the warm waters

of Mexico and Hawaii to breed and give birth. At the end

of 2022, an extraordinary whale named Moon made the

3,100-mile journey from British Columbia to Hawaii with

a broken back. The Canadian researchers that have been

tracking Moon for the past decade discovered that the

entire lower portion of her tail was bent into an unnatural

“S” shape, presumably as a result of a boat strike.

Researchers speculate the whale made the arduous

journey without the use of her tail, essentially using the

breaststroke to make her migration. The journey left Moon

emaciated when she reached Hawaii, having used up her

fat stores and with no hope of recovery, given the scarce

food resources in the tropical waters. Moon’s story serves

as a cautionary tale for the devastating effects of ship collisions

with whales. Boaters are reminded to treat whale

areas like school zones and slow down to keep marine

creatures safe.

March 2023


Veggies for the Win


by Kiki Powers, MS, CNC

Many of us have come across the term “plant-based eating”. Perhaps the regimen

was recommended to us by a medical or nutritional professional. We may have

read about it in a magazine or seen a documentary on the subject. Scientists

around the globe have studied this lifestyle choice, and persuasive evidence is mounting

that eating a preponderance of foods from plant sources has health merits.

The concept is attributed to T. Colin Campbell, Ph.D., the Jacob Gould Schurman professor

emeritus of nutritional biochemistry at Cornell University. Based on his extensive

research, he has advocated a low-fat, whole food, plant-based diet since the 1980s, and

his commentary appears in Forks Over Knives, an influential 2011 documentary on the

subject that is still worth viewing.

Americans love their cheeseburgers and french fries, and breaking a habit that we thoroughly

enjoy might be challenging at first. But we need not completely ban such delights

from our menu, so long as our plates are brimming with vegetables, fruits, legumes, whole

grains, beans, healthy oils, nuts and seeds most of the time. Gradually transitioning to a

whole food, plant-based, low-fat diet is the winning formula for positive change and longterm


Here are five compelling reasons to make this promising dietary shift.

Cost-Effective Disease Prevention

As so many Americans struggle with chronic health issues, including obesity, diabetes

and heart disease, physicians are hard-pressed to find the right combination of treatments

to help their patients lead healthier lives. At the same time, healthcare costs continue to

skyrocket. In 2020, health spending rose to $4.1 trillion, or $12,530 per capita, according

to the American Medical Association.

In a 2013 article published in The Permanente Journal, California physicians surveyed

leading research and case studies and found that plant-based diets offer patients a lowrisk,

cost-effective intervention to regulate weight, blood pressure, blood sugar and

cholesterol levels. They also asserted that

such eating regimens could reduce the

number of medications patients would

have to take for chronic disease, and that

physicians should recommend such diets

to all of their patients, especially those suffering

from high blood pressure, diabetes,

cardiovascular disease or obesity.

Besides saving money on drugs and

medical procedures, a plant-based menu

has never been easier or more affordable.

According to recent data conducted by

the UK nonprofit Veganuary, plant-based

meals eaten at home cost 40 percent less

than meat- or fish-based meals and take

one-third less time to prepare.

“The most powerful tool I discovered

while in practice for both preventing and

treating chronic diseases such as diabetes,

obesity, heart disease, high blood pressure

and arthritis was the implementation of a

plant-based nutritional plan to a patient’s

life,” says Ted Crawford, a board-certified

family physician featured in two inspiring

documentaries about the life-changing

benefits of a plant-based diet: Eating You

Alive and PlantWise.

14 Coastal Carolinas NaturalAwakeningsCC.com

Alexander Raths/AdobeStock.com


Flavor, Freshness and Flavonoids

The latest food trend is a “burger” made entirely of plants. The race

is on to see which one looks and tastes closest to a juicy, all-beef

patty. Whether it’s mushrooms posing as “steak” or wheat-based

seitan kneaded into “chicken”, recipes catering to carnivores have

their audience. For some, these tasty alternatives may offer a path

toward becoming a vegetarian or vegan.

Oven-roasted on a sheet pan, splashed with extra virgin olive

oil and lemon juice, sprinkled with fresh herbs and spices, served

with a creamy dip, slow-cooked in a crockpot, baked into a pie,

frothed into a sweet smoothie or freshly pulled from the vine,

consider the fact that whole, plant-based foods taste delicious on

their own and deserve the spotlight.

They are good and good for us, packed with nutrition while low

in fat and calories. The vibrant colors of fruits and vegetables—as

varied as the rainbow—are evidence of the many healthful attributes

they offer. Ditching animal fats, white flour and sugar in

favor of fresh, whole plant foods found at a local farmers market

ensures a rich intake of vitamins, minerals, trace elements,

phytonutrients, fiber, antioxidants, flavonoids, protein, fiber and

more—the building blocks of a robust, disease-fighting body.

Those that believe a plant-based diet is too limiting might be

surprised to learn that there is a wealth of meat-free culinary

possibilities. Garth Davis, M.D., author of Proteinaholic: How Our

Obsession With Meat Is Killing Us and What We Can Do About It,

notes, “Just 12 plants and five animals compose about 75 percent

of the world’s food, and yet there are approximately 300,000

known edible plant species, only about 150 of which are used

commonly around the world.”

There are so many plant-derived flavors and recipes yet to explore.

Try a new plant-based recipe weekly. Let the kids select

their favorite fruits and veggies to prepare. Enjoy reimagining

old favorites like lasagna, enchiladas, chili and

tacos. Simply swap out the meat in favor of beans,

tofu, tempeh or faux meat products, which have

become quite sophisticated in recent years.


Documentary Films championing plant-based diets

n PlantPure Nation

n Forks Over Knives

n Eating You Alive

n What the Health

Websites offering tips, recipes and advice for plant-prominent menus

n HappyHerbivore.com

n ForksOverKnives.com

n NoraCooks.com

n CleanFoodDirtyGirl.com

Cookbooks that make whole, plant-based foods shine

n Oh She Glows Every Day, by Angela Lindon

n The Happy Herbivore Cookbook, by Lindsay S. Nixon

n The PlantPure Nation Cookbook, by

Kim Campbell

n The China Study Cookbook,

by LeAnne Campbell

March 2023


Anti-Inflammatory Benefits

While acute inflammation is a protective bodily response to

heal infections and repair tissues, metabolic inflammation—or

metaflammation—refers to chronic, systemic inflammation.

According to a 2020 study published in The Journal of Allergy and

Clinical Immunology, metabolic inflammation is associated with

increased risk of Type 2 diabetes, nonalcoholic fatty liver disease

and cardiovascular disease.

Numerous studies have explored the inflammatory and

anti-inflammatory effects of foods. According to a 2021 article

in Harvard Health Publishing, the following foods cause inflammation:

refined carbohydrates like white bread; fried foods like

french fries; sodas and other sugary drinks; red meat; processed

meat, including hot dogs, sausage and cold cuts; and margarine,

shortening and lard. Conversely, the best anti-inflammatory foods

are tomatoes; olive oil; leafy, green vegetables such as spinach, kale

and collards; nuts like almonds, walnuts, pistachios and pecans; and

fruit such as apples, strawberries, blueberries, cherries and oranges.

Omega-3 fatty acid-rich fish like salmon, mackerel, tuna and sardines

are also recommended for their anti-inflammatory properties.

Environmental Sustainability

According to the Food and Agriculture Organization of the United

Nations, total greenhouse gas emissions from global livestock

represents 14.5 percent of all greenhouse gas emissions worldwide.

Cattle raised for both beef and milk are the animal species responsible

for the most emissions, which include methane and represent

about 65 percent of the livestock sector’s emissions. Industrially

produced meat is also a leading contributor of global deforestation

and habitat loss as large swaths of the Amazon and other land

masses are cleared for cattle ranching and to produce animal feed.

According to a new model developed by California scientists

and published in the journal PLOS Climate, a global phase-out

of animal agriculture and a shift to plant-based diets over the

next 15 years would have the same effect as a 68 percent reduction

of carbon dioxide emissions through the end of 2100,

thereby boosting humanity’s chances of avoiding the projected

devastation of climate change. Such benefits would result from

a decline in the methane and nitrous oxide emissions associated

with industrialized meat production, coupled with a recovery of

natural ecosystems as fewer forests and land masses are cleared

for animal feed production.

Improved Mental and Emotional Health

Sarah Thomsen Ferreira, an integrative registered dietician and

manager of clinical nutrition at the Cleveland Clinic Center

for Functional Medicine (CCCFM), notes, “Certain foods and

nutrients help your brain to make chemicals that can impact

your mood, attention and focus, while other foods can zap your

energy.” The CCCFM recommends a diet that combines complex

carbohydrates with lean proteins and colorful produce. While lean

proteins may include white-fleshed fish and white-meat poultry,

healthy, plant-based, lean proteins are also found in beans, peas,

lentils and tofu.

Diet can support emotional well-being and perhaps even help

ward off depression and anxiety. A 2017 clinical trial explored

how a plant-based diet, daily exercise and mindfulness techniques

would affect 500 adult men and women diagnosed with moderate

to severe depression and anxiety. After 12 weeks, participants reported

improvements in depression and anxiety, according to the

study abstract published in the journal Complementary Therapies

in Clinical Practice.

Eating a plant-based diet makes sense on many levels. Make

the switch.

Kiki Powers is a health writer, blogger and national speaker

specializing in plant-based nutrition and healthy green living.

Learn more at RawKiki.com.

16 Coastal Carolinas NaturalAwakeningsCC.com

conscious eating

Loving Our Kidneys



by Marlaina Donato

Our kidneys are prodigious multitaskers.

Through the production

of urine, they filter toxins,

excrete waste and balance bodily fluids.

They also produce certain hormones

that regulate blood pressure and aid in

other vital functions. While the kidneys

don’t usually fail all at once, their effectiveness

can deteriorate slowly over

years, and chronic kidney disease (CKD)

is most often the result of uncontrolled

diabetes or high blood pressure.

Simple blood and urine tests help

physicians evaluate kidney function and

diagnose CKD, which is divided into five

stages. The first three stages are mild or

moderate, and can respond well to lifestyle

modifications and alternative interventions,

while the more severe, later stages

become increasingly more complex to treat

and may require dialysis to mechanically

perform the kidneys’ functions. In endstage

CKD, many patients are relegated to

dialysis treatments several times a month

to prevent the accumulation of deadly

toxins, while many wait and hope for a lifesaving


The U.S. Centers for Disease Control and

Prevention (CDC) estimates that one in

seven adults are diagnosed annually. Most

of these 37 million Americans

do not feel ill or notice symptoms

until they are in advanced

stages of the disease, which is

why people with diabetes and

high blood pressure should

be tested regularly and take

steps to protect their kidneys.

Managing CKD requires a

multilevel approach, including

lifestyle and diet changes,

use of prescribed medications,

avoidance of kidney-harming

toxins like alcohol and cigarettes,

and close supervision

by a doctor that specializes in

kidney disease (nephrologist)

to ensure that other prescribed

medications and over-thecounter

or herbal treatments

are safe.

Integrative and holistic approaches

may be of help for

those in earlier stages of kidney disease

or for those striving to prevent it. “I have

been really blessed to be connected with

a global team of people who, like myself

and everyone I work with, understand

that kidney disease is treatable, and the

recovery of kidney function is actually

possible,” says Fiona Chin, an Australiabased

naturopath and co-founder of

KidneyCoach.com. Chin adds that she and

her colleagues have witnessed significant

patient improvement from tailored diet

and lifestyle regimens during and after

diagnosis, especially when root causes

are addressed.


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The Kidney-Friendly Kitchen

Promising research published last year in

Frontiers of Pharmacology shows that combining

Western treatments and Traditional

Chinese Medicine can have a positive impact

on even late-stage renal failure. Isaac

Eliaz, M.D., an integrative medical doctor

and founder of Amitabha Medical Clinic,

in Santa Rosa, California, says, “Preventing

and reducing chronic inflammation

is a critical aspect of minimizing CKD

risk. An anti-inflammatory diet, moderate

exercise program and attention to stress

reduction all work to decrease the proinflammatory

milieu.” He also highlights

the importance of protecting and boosting

beneficial gut bacteria, which can be

addressed with supplements or prebiotic

foods like garlic, leeks, onions and jicama.

Piling whole, plant-plentiful goodness

onto our plates and embracing an alkaline

diet are key measures in the prevention of

CKD by lowering the risk for cardiovascular

disease and diabetes. Mayo Clinic

offers renal-supportive recipes with fruits,

vegetables and grains like quinoa. It also

recommends avoiding many packaged

and processed foods that have phosphorus

added to prolong shelf life and enhance

taste, such as convenience

foods, sodas

and sports drinks,


meats and processed


Jarrod Cooper,

ND, founder of Advanced


Medicine, underscores

the importance

of nixing proinflammatory


such as sugars,

refined carbohydrates,


red meat, trans

and saturated

fats, caffeine and

alcohol. Alcohol

negatively impacts

liver function,

and over

time reduces

blood flow to

the kidneys, leading to CKD, he says. That

extra glass of wine can also crank up blood

pressure, a surefire path to renal compromise.

Kidney-loving fruits, according to

Cleveland Urology Associates, include

pineapple, cranberries, red grapes and

apples, all of which pack an anti-inflammatory


Sodium: Friend or Foe?

Chin notes that although salt is essential

for nerve and muscle function, a balancing

of fluids in the blood and healthy

blood pressure, not all salt is beneficial.

“Salt is a healthy thing to have in your

diet in moderation and in the right form,”

she asserts. “Table salt is manufactured

salt that is stripped of its natural minerals.

During salt processing, the balance of

sodium to other valuable minerals is lost.

Most salt companies also add anti-caking

agents that contain aluminum.” Chin recommends

good-quality Himalayan salt or

sea salt that also contains traces of other

natural minerals.

Various types of seaweeds, like dulce, nori

and kombu, are natural sources of sodium

that are safe for people that do not have kidney

disease. They offer significant benefits

for inflammation

reduction, blood

sugar balance

and heart health,

including lower

blood pressure. Sea

vegetables have also

been shown to help

reduce the risk of

kidney stones by

inhibiting the formation

of calcium


Marlaina Donato

is an author,

painter and host

of multimedia

art exhibits

intended for

healing the


Connect at



18 Coastal Carolinas NaturalAwakeningsCC.com





1 head cauliflower, chopped (or 6 cups)

1 Tbsp extra-virgin olive oil

2 garlic cloves

¼ tsp pepper

¼ tsp salt

3 Tbsp fresh lime juice

¼ cup fresh cilantro, chopped

Rinse the cauliflower and pat dry. Chop into

florets, then pulse in a food processor or

blender. Alternatively, the cauliflower can be

left whole and grated with a box grater.

In a large pan, heat the olive oil over medium

heat. Sauté garlic for a few minutes

until fragrant and lightly browned. Increase

heat to medium high and add cauliflower.

Sauté about 5 minutes.

Transfer to a bowl and toss with salt, pepper,

lime juice and cilantro.

Excerpted from Multiple Sclerosis Diet

Plan and Cookbook. Copyright © 2019

Noelle Citarella. Used with permission

from Rockridge Press, Emeryville, CA.

All rights reserved.



4 salmon fillets, 4 oz each

2 tsp extra-virgin olive oil

8 small corn tortillas



1½ tsp paprika

1½ tsp cumin

1½ tsp dark brown sugar

½ tsp garlic powder

½ tsp onion powder

½ tsp kosher salt

½ tsp chili powder

¼ tsp black pepper


2 cups broccoli slaw

2 cups shredded purple cabbage

1 Tbsp extra-virgin olive oil

3 Tbsp mayonnaise

2 Tbsp cilantro, chopped

2 small jalapeños, seeds removed

and chopped

1 Tbsp lime juice

In a small bowl, combine and mix the

paprika, cumin, brown sugar, garlic powder,

onion powder, salt, chili powder and

black pepper. Sprinkle over the flesh side

of the fish, reserving about 1 teaspoon for

the slaw.

Preheat a medium skillet over medium

heat, add the olive oil and coat the pan

evenly. Place the salmon in the preheated

pan, flesh side down, and allow it to sizzle

for 4 minutes to allow it to brown. Flip

it to the skin side and cover the pan for

the last 4 minutes or until it reaches the

desired temperature.

Meanwhile, combine the slaw ingredients

in a large bowl and mix well. Heat the corn

tortillas. Fill each with about 2 ounces of

salmon and about ¼ cup of slaw.

Excerpted from Multiple Sclerosis Diet

Plan and Cookbook. Copyright © 2019

Noelle Citarella. Used with permission

from Rockridge Press, Emeryville, CA. All

rights reserved.

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fit body





by Kirby Baldwin

High-intensity interval training (HIIT) workouts may sound like a trendy buzzword

reserved only for experienced athletes, but this versatile, short-form exercise is safe

and effective for just about everybody, including beginners, as long as it is done

properly. According to Bogdan Goia, fitness expert and founder of Far Hills Fitness, in New

Jersey, “HIIT training can benefit almost any age demographic, from teenagers to clients in

their 70s and 80s.”

“In a recent study, even menopausal women diagnosed with osteoporosis successfully

completed 13 months of high-impact HIIT with a very high adherence rate, with no injuries

and high satisfaction ratings,” shares Debra Atkinson, a medical exercise specialist, certified

strength and conditioning coach, and founder of Flipping 50 (FlippingFifty.com).

Basic Principles of HIIT

A HIIT workout consists of a series of short

bursts of intense activity interspersed with

periods of rest or low-intensity movement

called “active recovery”. A session is deemed

to be high intensity when it is at or near peak

effort, which translates to an eight or nine

out of 10 on the exercise intensity scale, or

80 to 95 percent of an individual’s maximum

heart rate. Such exertion is characterized by


20 Coastal Carolinas NaturalAwakeningsCC.com

heavy sweating

and an

inability to say

more than a few

words without

gasping for


While HIIT


provide many

of the same

benefits as traditional,


state” exercise

training, where the required amount of

effort remains relatively consistent, HIIT sessions

are typically shorter in duration, ranging

anywhere from 10 to 30 minutes. HIIT is

the perfect solution for busy people that are

short on time or those hesitant to commit to

longer exercise routines.

The exercise format is easily adaptable to

most types of physical activities, such as running,

weightlifting, swimming or biking, as

long as a high level of intensity can be maintained.

Adding to the convenience factor,

HIIT does not require a gym membership or

access to specialized equipment.

Benefits of a HIIT

Workout Regimen

HIIT workouts have been the subject of

numerous studies and have been shown to

help with fat loss, improved metabolism and

muscle gain. One study found that participants

burned 25 to 30 percent more calories

during a HIIT workout than in other forms

of exercise. Because HIIT boosts metabolism,

calorie burn has also been shown to

last beyond the workout.


have discovered

other health

benefits, from

reducing blood

sugar levels, resting

heart rate and

blood pressure,

to balancing

hormones, slowing

the rate of

cellular aging and

even increasing


The practice also reduces the wear and

tear that chronic cardio can inflict on the

body. While federal guidelines currently

recommend 150 to 300 minutes per week of

moderate exercise, only 75 minutes per week

are recommended when the exercise

is vigorous.

How to Get Started

For those looking to improve aerobic fitness,

intervals typically involve a one-to-one or

one-to-two work-to-rest ratio. For example,

in a one-to-one cardio workout, the person

would exercise strenuously for 30 seconds

and rest for 30 seconds.

If the goal is to gain strength, longer rest

intervals are needed, with at least a oneto-five

work-to-rest ratio. A person might

exercise for 30 seconds, followed by 150

seconds of rest, for example, allowing their

targeted muscles to recover and heart rate to

drop before the next exertion.

HIIT should not be performed daily or

when energy levels are low, to avoid injury

and give the body enough time between

workouts to rest and repair. Atkinson cautions,

“Injury rates increase considerably

doing more than 50 minutes per week of

HIIT, due to the additional stress and need

for recovery between. The good news is,

there’s no need to do more. Short sessions

actually get the best results.”

According to Goia, “I believe the key

is to have a fitness professional select the

exercise, monitor form and function, adjust

work-to-rest ratios and monitor heart rate

variability. HIIT workouts give my clients

a 60-minute workout in 30 minutes and,

if done correctly, will greatly increase the

vitality, longevity and strength of any client.”

Jump Right In

For a flexible, efficient path to fitness, HIIT

checks all the boxes. By starting small

and slowly working up to a high level of

intensity, a whole host of fitness gains and

health benefits are possible without sacrificing


Kirby Baldwin is an editor and writer

for KnoWEwell, the Regenerative Whole

Health Hub and parent company of Natural

Awakenings Publishing Corp.



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March 2023


healthy kids



by Marlaina Donato and Kirby Baldwin

Sleep is essential for both survival and the ability to thrive, yet as children’s schedules

get busier and they spend more time in front of screens, their average sleep time often

decreases. While the American Academy of Pediatrics recommends that kids between

the ages of 6 and 12 get nine to 12 hours of sleep per night for optimal health, they’re regularly

getting less, and about 15 to 25 percent of youngsters and adolescents have trouble falling and

staying asleep.

In a recent study published in The Lancet, researchers at the University of Maryland School

of Medicine found that children that get less than nine hours of sleep per night have notable

differences in areas of the brain that influence memory, intelligence and well-being compared

to those that sleep more than nine hours. According to researchers, such insufficiencies in

early adolescence can lead to long-lasting neurocognitive consequences.

Why Kids Aren’t Sleeping

Anna Esparham, M.D., FAAP, an integrative medical expert with the American Academy

of Pediatrics, recommends that parents look for clues as to why their children can’t sleep,

including stress, increased screen time and less physical activity. However, there may be other

underlying issues.

A lesser-known culprit that may contribute to a child’s compromised sleep is impaired

mouth syndrome (IMS), a term coined by dentist Felix Liao, a certified airway-centered

mouth doctor and past-president of the International Academy of Biological Dentistry and

Medicine. “Most people, including many dentists, don’t realize the influence that the mouth

has on the body,” he says. “The mouth is the portal to the inside. With impaired mouth syndrome,

the child can still chew, smile and talk, but the body’s health can be compromised.”

While birth trauma, concussion and viruses can precipitate mouth breathing, and chronic

allergies often exacerbate matters, immature swallowing can set off a cascade of problems.

The mouth is a critical infrastructure for proper breathing, circulation, digestion, energy and

sleep. IMS occurs when jaw development is insufficient, thereby giving rise to numerous

difficulties, such as a narrower airway, which can cause hypoxia, or low levels of oxygen. Liao

notes that poor sleep quality can also lead to learning and behavioral problems.

“Breastfeeding stimulates bone growth

and jaw development through the tongue’s

instinctive action and ideally enables a child

to have a mature swallow by age 2,” says Amy

Dayries-Ling, DMD, FAIHM, a national

spokesperson for the American Dental Association.

In her book Solve Your Sleep: Get

to the Core of Your Snore for Better Health,

Dayries-Ling connects the dots between the

vital role of the tongue during breastfeeding,

balanced stimulation from the vagus nerve

and beneficial spaces between milk teeth for

a well-developed dental arch.

Correcting Structural


From a holistic perspective, improperly

working muscles of the tongue, throat and

face or a compromised jawbone can foster

a predisposition to a number of seemingly

unrelated conditions, including dental problems,

teeth grinding, asthma, bedwetting,

attention-deficit hyperactivity disorder, poor

growth, swollen tonsils and pediatric obstructive

sleep apnea. Dayries-Ling recommends

that parents seek out a myofunctional

therapist that can help retrain muscles and

free up the airway. Building an integrative

team is vital, including a dentist trained to

address structural issues.

“When we see children for their routine

dental care, I also examine their bite to see

if their faces are growing how they should,”

says Dr. Norma Cortez, owner of Cape Fear

Smiles, in Wilmington, North Carolina.

“The parents answer a pediatric sleep questionnaire.

If I suspect they may have issues

with their airway or if they could have sleep

disordered breathing, I invite them to have

an airway consult where I can get more data

and have more time to explain one-on-one

what I find, how to address it and also which

other healthcare provider they want to see as

I believe in a multidisciplinary approach.”

She’s always on the lookout for potential

warning signs like a “lack of primary

spaces; baby teeth need to be spaced out

and when the child bites down, both arches

(upper and lower teeth) need to be visible

also. I check for ankyloglossia (tongue-tie)

as the tongue is the organ that grows the face


22 Coastal Carolinas NaturalAwakeningsCC.com

Cortez recommends parents of a

child with potential issues consult an

airway-centered mouth doctor, citing “how

important early intervention is. It’s gentler

on a child and can set the child for success

in regards of his/her craniofacial growth.

Also, dentistry can influence the airway. A

bigger airway is always better. The bigger

the airway, the less chance a child and adult

to have sleep disordered breathing or sleep


She suggests a multidisciplinary approach,

possibly including a chiropractor,

speech language pathologist, a myofunctional

therapist, physical therapist, ENT (for

tonsils and adenoids) or a sleep physician if

sleep apnea is suspected, and other potential

early orthodontic intervention measures.

Marlaina Donato is an author, painter and

host of multimedia art exhibits intended for

healing the community. Connect at


Kirby Baldwin is an editor and writer

for KnoWEwell, the Regenerative Whole

Health Hub and parent company of Natural

Awakenings Publishing Corp.

Dr. Casey Jones, owner

of Sleep Wellness

Wilmington (SleepWellness

Wilmington.com), says, “I

see myself as an oral health

and wellness physician, rather

than a dentist, because

what I do involves so much more than just

the teeth. I specialize in sleep wellness which

includes airway dentistry, because one of my

gifts is being able to see the whole picture.”

She shares, “I use my years of experience,

curiosity as a life long-learner and network of

providers through the local Wellness Collaboration

I created to help my patients get to the

root cause of their sleep issues because everything

is connected; it is never one thing and

everyone deserves to be able to be met where

they are on their path to whole person health;

inspired and empowered to take ownership of

their direction moving forward.”

Jones explains, “I have always believed

that oral health is part of your overall

health, and now I believe that breath is what

connects it all, which is what drove me to

establish Sleep Wellness Wilmington and the

Wellness Collaboration. Helping children

grow into healthy adults is so exciting, but

not everyone had the benefit of what we

know now. The good news is that there is

still hope! Treatment plans are individualized,

and may include sleep appliances,

myofunctional appliances, expansion,

orthodontics and collaboration with other

providers.” Myofunctional therapy and

breath re-training are part of these treatments

because dysfunctional habits are

often at the root cause of the issue and help

improve their efficacy.

“Establishing functional, nasal breathing

is a non-surgical approach that has the potential

to improve sleep, increase resiliency

and even promote healthy airway growth in

children,” says Jones. “I was seeing so much

more oral and systemic disease in those

that were breathing dysfunctionally that it

seemed to often be a missing piece, even

among some airway-focused dentists. That

is the reason that I chose to train directly

under Patrick McKeown, a breathing expert

and bestselling author based in Ireland, as

an Oxygen Advantage advanced instructor

and Buteyko Clinic International breath


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wise words




by Noelle Citarella, MS, RDN, CDN, IFNCP

Terry Wahls, M.D., is a certified practitioner at the

Institute for Functional Medicine, as well as clinical

professor of medicine at the University of Iowa,

where she conducts clinical trials testing the effect of

therapeutic diet and lifestyle to treat multiple sclerosis

(MS) symptoms. She is the author of The Wahls Protocol:

A Radical New Way to Treat All Chronic Autoimmune

Conditions Using Paleo Principles, as well as an

accompanying cookbook, The Wahls Protocol Cooking

for Life.

When Wahls was diagnosed with MS and later

relegated to a tilt-recline wheelchair in the early 2000s,

she decided to fight back. Drawing upon her medical

background, she identified certain nutrients that were

critical for brain health and started taking supplements.

The disease’s progression slowed as a result, spurring her to

dig deeper. Since then, through rigorous scientific study and

numerous clinical trials, Wahls has developed groundbreaking

dietary and

lifestyle recommendations

that alleviate


disease symptoms. No longer bound to a

wheelchair, she bikes to work every day

and stands as a living testament to the

power of tenacity and strenuous scientific


What are the key components

of the Wahls Protocol?

The protocol is a lifestyle that supports

the steadily improving health of everyone,

not just MS patients. It focuses on eating

more vegetables and fruits, and ensuring

sufficient protein. It reduces or eliminates

added sugars, ultra-processed foods, dairy

and gluten-containing grains. While the

diet may get more complex, a great place

for anyone to start is including more nonstarchy

vegetables, less processed food and

more meals cooked at home.

The protocol also includes

lifestyle interventions, such

as time in nature, meditation,


and physical


Even for patients

who are

wheelchair-bound, going

from chair to bed, exercise will

improve their quality of life. It is a

way of approaching living that creates a

more healthy, nurturing environment.

What excites you most about

your current MS study?

Seeing what happens with brain volume

and quality of life. We hypothesize that

lifestyle changes will get the rate of brain

volume loss to match that of healthy aging.

MS patients have brains that are shrinking

three times faster than in healthy

Jonathan D. Sabin/TerryWahls.com

24 Coastal Carolinas NaturalAwakeningsCC.com

Echelon IMGzzAdobeStock.com

aging. This increases the risk for anxiety,

depression and early cognitive decline.

Our study will be the largest and longest

dietary intervention study done in the

setting of relapsing-remitting MS. We are

recruiting people ages 18 to 70 diagnosed

with MS. During the participants’ three

visits, they will complete surveys, conduct

functional tests, provide blood and saliva

samples, and get an MRI. The participants

will be divided into three groups. One will

follow a modified paleo diet; the second

an olive oil ketogenic, time-restricted diet;

and the third will be the control group.

We are optimistic that the first two groups

will get to healthy aging, and the control

arm will likely improve, as well.

What is metabolic flexibility,

and how do you improve it?

Fasting improves metabolic flexibility—

the ability to switch between protein, fat

and glucose for fuel. Fasting

for two days increases

stem cells. While

periodic fasting

is beneficial for

metabolism and

regenerative processes,

it is hard to

sustain because of our

strong biologic drive to

eat and dislike for being hungry. An easier

dietary pattern to sustain long term is

time-restricted eating in a window of six

to eight hours. Our current clinical trial

incorporates this eating pattern.

Is there anything you know

now that you wish you knew

when you were getting started?

How important managing stress is. When

I was diagnosed with MS, I could tell

that stress made my symptoms worse.

I feel I would have done much better

had I maintained my meditation. I am

fond of hormetic stress, that “sweet spot”

where stress could be beneficial. Without

stress, our bones and muscles disappear.

Without the stress of having to learn, our

brain disappears. We just need an equal

measure of relaxation and recovery.

What is your takeaway on

lifestyle modifications and

multiple sclerosis?

You can reverse symptoms of MS and

restore function. You can have a great and

meaningful life at your level of function.

It is important to find joy, gratitude and

purpose in life as it’s unfolding now, and

doing so will help with the energy and

commitment needed to do the work that

can change the direction of your healing


Affiliated with UnityWorldwide









Sunday Services,11am

Sunday Services, 11am

Prayer24/7 withSilentUnityat

Unity.org/Prayer 24/7 with Silent Unity

at Unity.org/Prayer

1270 SurfsideIndustrial Park Drive

6173 Myrtle Salem Beach, Rd., SC 29575 Myrtle Beach



Facebook: Unity Myrtle Beach Beach



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Sunday December 6 th :

Saturday, March 4th: 11am – 1pm

* ‘Art as a Spiritual Practice’ * Elizabeth


11am Facebook Live Stream with

Rev. Dr. RobFulwood

Sun., March 5th: 11 am

“Power of Strength” – Sunday Series

Sunday December 13 th on



Rev. Margaret Hiller & Community Potluck

11am Facebook Live Stream

with Rev. Dr. Rob Fulwood

Sunday, March 12th – 11 am

“Painting a New Picture & The Power of


Rev. David Hiller

Sundays December 20 & 27:

Unity Myrtle Beach Spiritual

Leader, Rev Margaret Hiller, M.A.

Sunday, March 19th: 11 am

“The Power of Our Words” Rev. Wally


Sunday Message Series

November 15, 22, & 29:

Rev. Margaret Hiller, Spiritual

Leader, Unity Myrtle Beach,

Call our office to schedule a consult.

To learn more about Wahls’ studies, visit

Wahls.Lab.uiowa.edu. To participate, visit

Wahls.Lab.uiowa.edu/join-study or contact

the study team at MSDietStudy@healthcare.


Noelle Citarella is a registered dietitian

specializing in neurological nutrition and autoimmune

disease in the Buffalo, N.Y., area.

Saturday, March 25th: 11 am

“The Power of Love” * Rev. Margaret Hiller

Call now to schedule your consultation with Dr. Allen Holmes

265 Racine Dr. Ste 102 • Wilmington



March 2023




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26 Coastal Carolinas NaturalAwakeningsCC.com

calendar of events

NOTE: Visit NaturalAwakeningsCC.com for guidelines and to submit entries

online. Email Editor@ NaturalAwakeningsCC.com with questions. Deadline for

calendar/events: 12th of the month. Please call ahead to confirm event times.


Employee Appreciation Day


Art as a Spiritual Practice – 11am-1pm. An open

creative art experience that unlocks creativity and

spiritual connections to self, Source, and others. No

art skills required. Part exploration, part art fun, part

mindfulness, part meditation. Art supplies provided.

Cost: $35. RSVP by email lizzydo200@yahoo.com.

Unity Myrtle Beach, 6173 Salem Rd, Myrtle Beach.


Daylight Savings Time Starts


Acu-Sound Bath – 6-7:30pm. Combination of

acupuncture needles gently inserted in the body as

conduits for the healing sound current from singing

bowls. Cost: $30 membership. Registration

required. Bodhi Yoga, 1504A Bridges St, Morehead

City. 252-725-7445.

St. Patrick’s Day


Painting a New Picture – Imagine letting go and

letting the Spirit express through you on canvas

with acrylic paints. Supplies provided. Facilitated

by David Hiller, M.Ed., Counselor, and abstract artist.

Cost: $35. RSVP required, call 843-215-0260.

Unity Myrtle Beach, 6173 Salem Rd, Myrtle Beach.


Holistic Nurses Self-Care Conference – 9am-

5pm. American Holistic Nurses Association host

Self-Care Conference. Keynote Dr. Linda Thomas

Ph.D. Cost: $90/$105; prior to/after March 24. C.B.

Berry Recreational Center, 2250 SC-179, Little

River. 785-234-1712.

Spring into Song & Dance – 6:30-10pm. Unity

Wilmington host evening of great music from the

60’s, 70’s, 80’s & 90’s. Dance, sing karaoke or just

watch the fun. Cost: $10. 717 Orchard Av, Wilmington.




Nourished Retreats – 5pm. Through 11am April

23. All-inclusive, oceanfront retreat including 3

daily yoga offering, massage, surfing lessons, SUP

yoga and more. Cost: See website. Pineapple Beach

Club, 123 West 1st St, Ocean Isle Beach. Register



Illuminate Festival Myrtle Beach – 10am-5pm.

Illuminate Mind-Body-Spirit-Arts Festival features

local holistic wellness practitioners and artists.

Products available for sale. Admission free. Horry

Georgetown Technical College Grand Strand Campus

Conference Center, 950 Crabtree Lane, Myrtle

Beach. IllumintateFestivals.com.

Wilmington Earth Day Festival – Noon–6pm.

60+ environmental exhibitors with free information

and activities. Family-friendly, live music, food

trucks, raffle prizes, Kids’ EcoZone. Free on-site

parking and shuttles. Long Leaf Park, Wilmington,



Vegfest Wilmington – Noon-4pm. Unique celebration

bringing together vegan, green living, fitness

and healthy lifestyle options. Food truck, facepainting,

family fun zone and more. Cost: $5 suggested

donation. Legion Sports Complex, 2149 Carolina

Beach Rd, Wilmington. WilmingtonVegfest.com.

New Earth Conscious Expo – 11am-5pm. Join

fun-filled day event with best Psychics/Mediums,

Holistic Practitioners, and vendors all under one

roof. Cost: $5 admission. Hampton Inn Wilmington,

2320 S 17 th St., Wilmington. 910-352-7495.

Cooking is like love.

It should be entered into with

abandon or not at all.

– Harriet Van Horne

Sunday Experience 11am

In-person services

livestreamed on Facebook

Wednesday Meditation

7pm online only


Your Business

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April 2023 | NC: Crystal Coast, Cape Fear, Sandhills | SC: Grand Strand | HealthyLivingCoastalCarolinas.com

Reserve your space now

call 910-998-2244


March 2023


Dr. Buffalino uses a non-invasive, drug-free, natural solution to alleviate

allergies of all kinds from eggs, to grass and pollen, to chemicals, and many

more. If you have symptoms that are not responsive to traditional care, it is

possible that you are suffering from undiagnosed allergies, which can manifest as

countless symptoms that one may not associate with an allergy. We are here to

evaluate and help you move forward with your health goals.

• Clinical Testing & Nutritional Treatments • Chiropractic Care

If you’re sick and tired of being

sick and tired, visit our website

and find out all the ways we can

help you feel like yourself again!



Accelerate Healing

with Energy.

Using light energy through distance healing, your

healing process can move forward more smoothly.

“My knee was warm for about 3 full hours after I

left. It seemed to heal further after I slept the first

couple of nights. While my knee was not healed

100%, it was significantly better and I was able to

go on my Montana ski trip the next week.

P.S. Another month after my ski trip my knee has

continued to improve.”

Robert, Gainesville, GA

Practicing by donation for nearly 10 years.

Questions? Call Bill at 770-990-9191 or

visit https://www.distancehealer.me

ongoing events


Sunday Morning Circle – 9:30-10:15am. One

Mind: How Our Individual Mind is Part of a

Greater Consciousness and Why it Matters by Larry

Dossey, MD. Facilitator: Rev Marilynn Mattox.

Meeting ID: 844 7403 8748 Passcode: 110811.

Unity Myrtle Beach. 6173 Salem Rd, Myrtle Beach.


Youth Ministry – 10:45am-12:15pm. Bring Your

Toddlers to Tweens to participate in the Sunday

Children/Youth Ministry Program. Unity of

Wilmington, 717 Orchard Ave, Wilmington. 910-


Sunday Service – 11am. Every Sunday via Facebook

Live Stream, and open-air services are held

in the pavilion under ceiling fans. Music, Meditation,

Message. For schedule of events, request

UnityMyrtleBeach@gmail.com or Facebook. Unity

Myrtle Beach, 6173 Salem Rd, Myrtle Beach.

Kirtan at Unity – 12:30pm. 1 st and 3 rd Sunday. Engage

and experience Kirtan, a non- denominational

practice that has been passed down since time immemorial

and a constant in all paths and religions.

Cost: Love Offering. Unity of Wilmington, 717

Orchard Av, Wilmington. 910-763-5155.


UnityMB Bookgroup– Noon-1:30pm. In-person.

Dialogue: Our innate strengths and powers for resilience,

what Unity Co-Founder, Charles Fillmore,

called the 12 Powers. Book, Adventures in Resilience

by Unity Minister, Sharon Connors. Facilitator:

Rev Margaret Hiller, Cost: Love Offering.

Unity Center, 6173 Salem Rd, Myrtle Beach. 843-


Meditation – 7-8pm. 3rd Wednesday. Prayer Ministry

team will offer an opportunity to receive a midweek

burst of love, joy and peace through a monthly

prayer and meditation session. Unity of Wilmington,

717 Orchard Av, Wilmington. 910-763-5155.


A Course in Miracles – 2-3:30pm. In-person.

Facilitators Marc & Connie Breines. Cost: Love Offering.

Unity Center, 6173 Salem Rd, Myrtle Beach.

UnityMyrtleBeach.org. 843-318-0711.

N/A Serenity Group – 5:30pm. Meet in the Community

Room. All are welcome. Unity Wilmington,

717 Orchard Ln, Wilmington. 910-763-5155.

It is spring again. The earth is like a

child that knows poems by heart.

~ Rainer Maria Rilke

28 Coastal Carolinas NaturalAwakeningsCC.com

community resource

Connecting you to the leaders in natural health care and green living in our

community. To find out how you can be included in the Community Resource

Guide, visit NaturalAwakeningsCC.com or call 910-998-2244.




Dr. Allen Holmes, MD

265 Racine Dr, Ste 102, Wilmington

910-399-6661 • BioSymmetry.com

Are you experiencing any of the

following: muscle loss, weight

gain, night sweats, vaginal dryness,

low sex drive, memory loss, mood

swings, depression, anxiety,

erectile dysfunction? You could

have declining hormones and

benefit from Bioidentical Hormone Therapy for both

men and women. See ad, page 25.




Brandon Sutton, LMBT

1002 Arerndell St B, Morehead City

252-646-4271 • BrandonBSutton.com

Specializes in the Barnes method

of Myofascial Release Therapy.

MFR improves structure, function,

and quality of life by addressing

the root/source of the problem for

healing. Over 25 years’ experience.

Online booking available.



14886 US Hwy 17N, Hampstead

910-406-1200 • DrAdaAniniba.com

Dr. Ada Suter is a Max Living

Doctor at Innate Health Family

Chiropractic and Wellness. She

focuses on five essentials of health:

maximizing the mind, chiropractic,

nutrition, lean muscle and

minimizing toxins. Innate Health

is a family-centric practice open to patients of all

ages. Corrective and wellness care programs provide

a primary source of wellness, nutritional support,

immunity and allergy support, education, inspiration

and fitness. See ad, page 5.

To me, working is a form of

sustenance, like food or water,

and nearly as essential.

~ Katharine Graham




5000 Blue Clay Rd, Castle Hayne, NC


Pat and Jo are excited to continue

offering Energy Healing in the

Wilmington area with over

8-years of experience.

Everything is Energy. Using

energetic frequencies from

multiple sources, Reiki, Crystals, Munay-Ki, and

balancing of the Chakras achieve balance and

harmony. Spiritually, emotionally, and physically

benefits from your energy fields. Call for appointment.


Wendie Riley




Change your frequency...

change your life! Shift where

you vibrate at emotionally,

mentally, physically,

spiritually and financially and

see your best life unfold.



Multiple locations in Jacksonville




Are you experiencing anxiety,

grief, PTSD, addictions? This

non-invasive energy healing helps

balance your energy system for

any emotional, physical, spiritual

issue you may be encountering.

Offering sessions specializing in

Traditional Usui Reiki. Call or email to schedule an

appointment. Mention Natural Awakenings and receive

free intuitive reading at visit.



340 Goodman Rd, Leland



Specializing in growing a

large variety of culinary

herbs, and grow seasonal

vegetable plants, heirloom

and native plants; butterfly

and bee plants. Open year-round with seasonal varieties.

Provide fresh-cut herbs, edible flowers and

microgreens to local restaurants, caterers and home

use. Also participate in local farmers markets, garden

shows and special events. Farm tours, workshops

and classes available. See ad, page 5.



Dr. Jessica Shireman, DMD, AIOMT

6200 Oleander Drive, Wilmington



Dr. Shireman is excited to bring

holistic dentistry to Wilmington.

She and her family recently

relocated from Raleigh where she

had a holistic practice for 5 years.

She holds both SMART

certification and is accredited by

the IAOMT in safe-mercury removal and has a

unique, patient-based approach to dentistry. See ad,

back cover.



18 S Front St, Wilmington



Open 7 days a week from

11am-8pm and offer student,

military, and first responder

discounts. We also showcase

local artists jewelry, art, and

tarot readings and host

monthly yoga classes.




1501 Ninth Ave, Conway



Medicine that includes

Trigger Point,

Joint, Vitamin and Regenerative


Infusions. Ozone Treatment,Platelet Rich Plasma

(PRP) for healing, Cosmetic Facials, Primary Care.

March 2023




Norma Cortez, DDS

716 Medical Ctr Dr, Wilmington



We are an integrative dental office

providing dentistry in a more

natural way, understanding the

oral-systemic connection, and

collaborating with other health

care providers. See ad, page 3.



Bill Moore, ARCB




ARCB board-certified reflexologist.

Experience a new kind of healing

and relaxation. The profound and

calming effects of reflexology have

to be experienced.



Dr. Allen Holmes, MD

265 Racine Dr, Ste 102, Wilmington

910-399-6661 • BioSymmetry.com

Experts in weight loss programs

designed to help keep weight off

for good. Body composition test

and metabolic test along with

bloodwork to rule out what could

be preventing losing weight.

Medications available if needed.

Call/text to book appointment with Wilmington’s

weight-loss expert. See ad, page 25.




1001 S. Kerr Ave, Wilmington


A community metaphysical

shop supplying crystals,

tarot, incense, and local art

in a welcoming

atmosphere complete with

coffee bar, energy healers,

intuitive readers, and

workshops to help you learn and grow. Facebook/

Instagram: @MadameMeerkat. See ad, page 4.



Bonnie Briceno

4712 New Centre Drive, Wilmington



All-natural skin care services and

treatments using unique, naturally

corrective products for all types

of skin and ethnicities to treat all

skin care concerns; including fine

lines and wrinkles, dark spots,

enlarged pores acne and more!

Permanent makeup and lash extensions also

available. Mention Natural Awakenings for discount.

See ad, page 5.



Anna Mann



Whether it’s help with

organization for homes,

offices, businesses,

storage units, etc.

Organize your space,

organize your mind!

Contact Anna for a free

consult. New Hanover

and surrounding counties.



6173 Salem Road, Myrtle Beach

843-238-8516 • UnityMyrtleBeach.org

Our uplifting mission of

prayer, service and education

enriches and transforms

lives. We are a spiritual

community of individuals

dedicated to knowing Self and knowing God, and

doing our part in supporting the emotional, mental

and spiritual well-being of children, individuals and

families on the Grand Strand. See ad, page 25.


717 Orchard Ave, Wilmington

910-763-5155 • UnityWil.com

A positive path for spiritual

living committed to

expanding consciousness

and inspiring transformation,

Unity teaches a culturally

Christian and spiritually unlimited way of life.

Unity is an open-minded, accepting community

emphasizing practical, everyday application of

spiritual principles for more abundant and

meaningful living. Check Facebook and Meetup for

events. See ad, page 27.



Shelly Laine



Thermography is a state-of-the-art,

radiation-free diagnostic tool which

creates a digital map of your body,

illustrating heat patterns that may

detect some condition or

abnormality using a scanning-type

infrared camera that measures your

body’s surface temperature. Thermography aids in the

detection and monitoring of many types of diseases

and physical injury. Multiple scanning locations

throughout the Wilmington area. See ad, page 13.




Deborah Varnam MSN FNP-BC FAANP


Nancy Murdock DNP FNP-BC

4748 Main St, Shallotte



Integrative family

practice, offering acute

and chronic disease

management focusing

on disease prevention;

hormone optimization

with Evexipel BHRT;

certified dementia care and weight loss. See ad,

page 3.


Fee for classifieds is minimum $25 (up

to 25 words) + $1/word over 25 words.

To place listing, email content to


com. Deadline is the 10th of the month.



Wellness Center is seeking new owners

to take over well-established Crystal and

Metaphysical business in Wilmington. 910-




reliable individuals in the greater Myrtle

Beach area and North Wilmington area

to oversee monthly magazine distribution.

Reliable transportation, driver’s license and

insurance required. Call 910-998-2244 if interested.

Pay commensurate with experience

or barter of services if applicable.

30 Coastal Carolinas NaturalAwakeningsCC.com

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