Buffalo Natural Awakenings - March 2016

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Expand Your Palate Grownups De-Stress with Adult Coloring Books with Colorful Veggies March 2016 | Buffalo, NY Edition | BuffaloAwakenings.com natural awakenings

March 2016

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newsbriefs healthbriefs globalbriefs ecotip community spotlight wisewords healthykids fitbody inspiration therapyspotlight greenliving consciouseating calendar classifieds resourceguide

advertising & submissions HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 716-909-7805 or email Publisher@BuffaloAwakenings.com. Deadline for ads: the 10th of the month.

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

12 DIET AND WOMEN’S HEART HEALTH

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An Interview with Jane Esselstyn, Author and Advocate for a Plant-Based, Whole Food Diet

by Jessica Meyers Altman

14 NIGHTTIME

PARENTING

Fostering Healthful Sleep

by Stephanie Dodd

16 MEATY TRUTHS Choosing Meat that’s Sustainable and Safe

by Melinda Hemmelgarn

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19 ROLLING FOR FITNESS DIY Rollers Ease Pain and Aid Flexibility

by Randy Kambic

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20 COLOR ME CALM Grownups De-Stress with Adult Coloring Books

by Avery Mack

22 DEVELOPING GARDENS INSTEAD OF GOLF COURSES

Agrihoods Use On-Site Farms to Draw Residents

by April Thompson

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24 TASTE THE RAINBOW Expand Your Palate with New Colorful Veggies

by Judith Fertig

BuffaloAwakenings.com natural awakenings

March 2016

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letterfrompublisher

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contact us Publisher Sally Hess Gower Editor Brad Gower Assisting Editors Martin Miron Sara Peterson Design & Production Stephen Blancett C. Michele Rose Sales & Marketing Sally Gower Ida Pannozzo Multi-Market Advertising 239-449-8309 Franchise Sales 239-530-1377 Buffalo Natural Awakenings P.O. Box 108, Buffalo, NY 14226 Phone: 716-909-7805 Fax: 716-970-4712 Publisher@BuffaloAwakenings.com BuffaloAwakenings.com ©2016 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

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

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

We welcome your ideas, articles and feedback.

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ike many of my generation, I grew up with a constant echo of the phrase, “You are what you eat.”

I may have heard these words emanating from my mother’s voice, but I never really appreciated their importance. After years of learning what makes up a healthy lifestyle, I now understand that food not only nurtures our body and soul, but it may even sometimes cure what ails us.

As Hippocrates once said, “Let food be thy medicine and medicine be thy food”.

At Buffalo Natural Awakenings, we join the healthy living community in celebrating National Nutrition Month. Fittingly, this letter marks the beginning of our annual Food Matters edition. Food matters in so many ways, from the pleasurable experiences it can deliver to its necessity for our very survival. What is too often forgotten is how powerful food can be in improving our health and the way we feel, including in some cases, reversing disease.

Along with eating is another basic means of survival: sleep. This one is always trickier than it should be, and parents know this better than anyone. Check out this months Healthy Kids department that discusses how to foster healthful sleep in our children. Reading about how we should listen to the specific needs behind a child’s nighttime struggle and work on quieting their own inner chatter made me realize that these tips could go beyond children—many adults could heed this advice in our own routines.

As someone who has gotten into the habit of waking at 3 a.m. with thoughts racing through my head, I’ve found that practicing mindfulness, daily exercise and focused breathing really can make a difference and improve sleep. Natural remedies like these bring none of the draining morning side effects that come with more traditional sleep help methods.

While avoiding negative side effects, I also like to practice celebrating positive ones. On that note, this issue marks our half-year anniversary of publishing Buffalo Natural Awakenings, and there have been so many wonderful side effects. Not a day goes by without an email or phone call from a grateful local reader that simply wants to let us know how much they are enjoying the magazine. Another pleasant routine phone call comes when one of our 400 distribution sites runs out of copies during the first week of the month, a steadfast sign that our readership is continuing to grow.

Last month, we added Wegmans to our growing list of locations to pick up your free copy of Buffalo Natural Awakenings, another sure sign of growth and engagement with the community. No pick-up spot is more convenient than where we get our food, and that’s the way it should be. Food matters, and thanks to signs from our loyal following, we know the contents of these pages do, as well.

This month, let the food you eat make you as happy as it does healthy. Happy March, Buffalo!

Sally Gower, Publisher BuffaloAwakenings.com

newsbriefs Clarence Home Organizer Eliminates Clutter

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larence Home Organizer is a fresh new service created by Laurie Adornetto that will turn clutter into visual calm. Spring is the perfect time to rightsize belongings, treasure our best items and de-clutter the rest. Adornetto believes that less is definitely more and says, “There is a place for everything and every- Laurie Adornetto thing in its place.”

Most people know this to be true but many will benefit from a professional that adds accountability with scheduling and objectivity with “letting go” or knowing when enough is enough. Her system is easy and time-efficient, and her approach is one of understanding and non-judgment.

The living space will be transformed and clients are left with a lifetime of tools to maintain this organized and efficient new lifestyle. If moving or downsizing, her services will lower stress and expedite the process.

Cost: $40/hour by appointment at home or office. For more information and a complete list of services, call 716-5158516 or visit ClarenceHomeOrganizer.com.

Instant Feedback for Health and Wellness Queries

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lick Health Now is a new local video blog designed to help find information on beauty, health, fitness, nutrition and wellness using video questions and their experts’ answers.

Click Health Now’s expert panel, with decades of experience in their respective fields, includes Click Health Now’s expert panel Dr. Sam Shatkin, a boardcertified plastic surgeon from the Aesthetic Associate Center; Robbie Raugh, RN, an integrative health and fitness expert from The Raw Truth radio show; and Richard Derwald, aka Mr. Fitness, a professional bodybuilder and fitness trainer.

Click Health Now can serve as in important tool in helping people to get fit and healthy with personalized advice straight from three local experts in their fields. Users send video questions via smartphone or home video webcam and an expert on the panel may respond by posting the answer they’re looking for in a lively, fun and informative way on the website.

For more information, visit ClickHealthNow.com. natural awakenings

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newsbriefs Learn to Adopt a Healthy Eating Lifestyle

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12-week program, Eating Healthy For Life is being taught by Dr. Corine Cicchetti and Dr. Frederick McAdam, from Buffalo Spine and Sports Medicine, beginning from 6:30 to 8 p.m. each Tuesday beginning April 12 through June 29.

This program is meant to help people change their lifestyle by learning to eat healthy. Participants will learn how to detoxify and why it’s important, about low glycemic eating, taste healthy food samples and gather healthy cooking tips and recipes to aid them every day along the journey.

They will learn how to prevent and reverse disease through nutrition, participate in exercise presentations, learn about GMOs and the food industry and discover how sleep and stress management can help or hinder weight management.

Students will get to take a supermarket tour, learn about plant-based eating, how supplements play a role in daily life, how to read a label to understand what is actually inside your food products, learn how to stay off the sweet stuff, how to conquer plateaus, stay on track and more.

Cost is $325 ($25 per class). Enter code eatinghealthy for a $20 discount. Location: Buffalo Spine and Sports Medicine, 100 College Pkwy., Ste. 100, Williamsville. To register, visit BuffSpine.com/nutrition. See ad, page 7.

Heartstone Center for Earth Essentials Offers Herbal Training Program and Continuing Ed Online

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eartstone Center for Earth Essentials, home of Heartstone Herbal School, in Van Etten, New York, is presenting two new educational offerings for 2016: a six-weekend herbal apprenticeship program and an eight-week online course on the anatomy and physiology of the human body. Programs are tailored to massage therapists, aromatherapists, yoga instructors and health educators, but they are open to all.

Heartstone’s six-weekend herbal apprenticeship course offers a foundation for becoming a practitioner of herbal medicine. The curriculum includes learning to recognize and understand the healing properties of diverse plants and wild edibles, wild-crafting and how to create herbal remedies for health conditions. In addition to lectures and readings, students will gain hands-on experience preparing forms of herbal medicines, including oil and water infusions, decoctions, tinctures, creams, salves and flower essences. The program also includes a unit on human anatomy and physiology.

Discounts are available for early-bird enrollment.

“The program spans three seasons, making it possible to learn about the plants intimately over the course of their life cycles,” explains program director Kris Miller. “It is our intention that students will experience not only greeting them as they appear in the spring, but also being with them through their phases of growth, reproduction and dying, or overwintering.”

The anatomy and physiology video course covers the anatomy and physiology of the human body in an online, selfpaced study format, offered over the course of eight weeks.

It is taught by Tammi Sweet, MS, LMT, who is co-director of Heartstone Center and Herbal School and instructor at the Finger Lakes School of Massage. Enrollment is ongoing.

Location: 301 Brink Rd., Van Etten, NY, and online. For more information, call 607-589-4619, email Info@Heart-Stone. com or visit Heart-Stone.com. See ad, page 14.

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Plumeria Expands to Eastern Mills Mall

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lumeria Luxury Bath Products is opening a second retail location at the Eastern Hills Mall, 4545 Transit Road, in Williamsville, New York, with a ribbon-cutting ceremony and grand opening celebration at noon on March 5.

Guests will receive 10 percent off their purchase on opening day.

Founder and owner Cindy Inman says, “Plumeria creates luxury, natural bath products by hand. We take simple, highquality ingredients and handcraft them into bath products that look like art and smell amazing.” Plumeria specializes in bath bombs, soaps, lotions and creams that contain no harsh chemicals or preservatives found in most over-the-counter bath products.

Existing location: 2162 Grand Island Blvd., Grand Island. For more information, call 716-774-1139, or visit PlumeriaBath.com.

kudos The Massachusetts Avenue Project (MAP) new Farmhouse Community Food Training & Resource Center has been awarded $200,000 from the Rich Family Foundation, the philanthropic arm of Rich Products Corp., in Buffalo.

The 11,000-square-foot Farmhouse will provide food and agriculture-based education, resources and volunteer opportunities to Buffalo residents, schools, community gardeners and organizations for 15,000 people annually. It includes a new indoor and outdoor training space, a teaching kitchen, a resource library, improved cold storage and tool storage space, and offices, located at MAP’s urban farm at 387 Massachusetts Avenue. It will also create a much needed home base for MAP’s innovative Growing Green Program.

For more information, visit Mass-Ave.org.

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healthbriefs

Apple Munching Makes for Healthier Shopping

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ating an apple before buying groceries may help consumers make healthier shopping decisions. This was the finding of three studies on healthy food purchasing conducted by Aner Tal, Ph.D., and Brian Wansink, Ph.D. In the research, published in the scientific journal Psychology and Marketing, 120 shoppers were given an apple sample, a cookie sample or nothing before they began shopping. The researchers found those that ate the apple purchased 28 percent more fruits and vegetables than those given the cookie, and 25 percent more fruits and vegetables than those given nothing.

A related study by Tal and Wansink investigated virtual shopping decisions.

After being given a cookie or an apple, 56 subjects were asked to imagine they were grocery shopping. They were shown 20 pairs of products—one healthy and the other unhealthy—and asked to select the one they would buy. Consistent with the results of the first study, those that ate the apple most often chose the healthy option.

FREE Introduction to Mindgardens Services: Fri, Mar. 18, 6PM

NETI POT SOLUTIONS FOR SINUS PROBLEMS

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eti pots, used for centuries in Asian cultures to support nasal health and eliminate toxins from the nasal mucosa, have become increasingly popular in the Western world.

People use the small Aladdin’s lamp-looking pots to help flush sinuses, usually by pouring a mild solution of unrefined sea salt and water from one nostril through the other (avoid common table salt because it can irritate mucous membranes). The process flushes out unwanted mucus, bacteria, fungi and other microorganisms.

Frequent nasal flushing is credited with preventing and relieving sinus infections. Some experts recommend a stronger remedy if an infection is present.

“The bacteria and fungus stick rather well to the nasal mucosa and few are flushed out with saline flushes,” remarks Herbalist Steven Frank, of Nature’s Rite, LLC. “Most of these nasty pathogens adhere to the mucosa with what is called a biofilm. Within this slime layer, they are well protected and thrive within the warm moist sinuses, so a small saline bath once a day doesn’t bother them much at all.”

To deal with stubborn sinus problems, Frank likes using the neti pot with a colloidal silver wash that is retained in the nostrils for 10 minutes.

This can be supported with regular intra-nasal spraying of the colloid throughout the day.

For more information, call 888-4654404 or visit NaturesRiteRemedies.com.

See ad, page 13.

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BuffaloAwakenings.com

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

High Harvest

Indoor Gardening is Looking Up The world’s largest indoor farm, in Japan, covers 25,000 square feet, with 15 tiers of stacked growing trays that produce 10,000 heads of lettuce per day, or about 100 times more per square foot than traditional methods. It uses 99 percent less water and 40 percent less power than outdoor fields, while producing 80 percent less food waste.

Customized LED lighting helps plants grow up to two-and-a-half times faster than normal, one of the many innovations co-developed by Shigeharu Shimamura.

He says the overall process is only half automated so far. “Machines do some work, but the picking is done manually. In the future, though, I expect an emergence of harvesting robots.” These may help transplant seedlings, harvest produce or transport product to packaging areas.

Meanwhile, Singapore’s Sky Farms, the world’s first low-carbon, hydraulically driven, urban vertical farm, runs on a Sky Urban Vertical Farming System, making the most of rainwater and gravity. Using a water pulley system, 38 growing troughs rotate around a 30-foot-tall aluminum tower.

A much bigger project, a 69,000-square-foot vertical indoor garden under construction at AeroFarms headquarters, in Newark, New Jersey, will be capable of producing up to 2 million pounds of vegetables and herbs annually.

Source: Tinyurl.com/JapaneseIndoorFarm

Food Fight

College Cafeterias Lead the Way in Sustainable Eating Colleges and universities are changing how they purchase and prepare food in their dining halls to provide students healthy, sustainable meal options, with many of them working to source food locally.

American University, in Washington, D.C., purchases more than a third of the food served in its cafeterias within 250 miles of its campus. McGill University, in Montreal, spends 47 percent of its food budget on produce from its own campus farm and growers within 300 miles.

Middlebury College, in Vermont, partners with seasonal local vendors, including those operating its own organic farm.

Taking it a step further, Boston University cafeterias serve meal options that include organic, fair trade, free-range, vegetarian-fed, hormone- and antibioticfree, sustainably harvested food items to students. Cornell University composts about 850 tons of food waste from its dining halls each year. At Duke University, surplus food is donated to food banks, and both pre- and post-consumer scraps are composted.

Other steps include the University of California, Berkeley’s new Global Food Initiative to address food security in a way that’s both nutritious and sustainable, and efforts at the University of Illinois to recycle cooking oil for biodiesel production.

Source: EcoWatch.com natural awakenings

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ecotip Efficient Cook

Kitchen Recipes for Daily Energy Savings The kitchen is a hotbed of energy consumption when family meals are being prepared and even when dormant. Appliances make a big difference, and the tools and methods we cook with can reduce utility bills. According to Mother Earth News, cooking in a convection oven is 25 percent more efficient than a conventional oven.

Switching to an Energy Star-approved refrigerator that consumes 40 percent less energy than conventional models can save up to $70 in energy bills annually, according to ChasingGreen.org. They suggest performing defrosts routinely and keeping the door tightly sealed, especially on an older model. Position the fridge so that it isn’t next to heat sources such as sunlight, the oven or dishwasher.

While cooking, refrain from opening and closing a hot

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BuffaloAwakenings.com

oven door too frequently, put lids on pots while heating and select the right size pans. Cooking with a six-inch-diameter pan on an eight-inch burner wastes more than 40 percent of the heat produced. For cleanup, a full load of dishes in a water-efficient dishwasher uses four gallons of water versus 24 gallons for hand washing, according to flow meter manufacturer Seametrics.

A slow cooker uses less energy and needs less water to wash afterward (VitaClayChef.com), plus it doesn’t strain household air conditioning as a stove does. It’s good for cooking hearty stews and soups made from local seasonal vegetables, steaming rice, making yogurt and baking whole-grain breads.

Consider taking a break from the kitchen by ordering a week’s worth of organic, natural meals and ingredients delivered to the door by an eco-friendly meal distribution service, which cuts down on individual trips to the grocery. Search online for local service options.

communityspotlight Kristin Goss Brings the Garden to the Classroom

by Brad Gower

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ituated on Erie Community College (ECC) with every last step of the culinary process.

City Campus, the Statler Dining Room Given the farm to table trend in Western New boasts an extensive menu and elegant déYork and beyond, knowing where food comes cor. The key element that sets the Statler apart from is increasingly valuable for those looking from other downtown hotspots is that the staff to enter the restaurant industry. Goss believes is comprised mainly of students enrolled in the the garden can help her students to gain a comECC culinary arts program. Students greet and petitive advantage in a field where restaurants seat guests, cook each dish, serve everything and the diners that frequent them are embracand clear tables at the end of meals. Now, ing the farm to table movement in full force. under the leadership of Kristin Goss and her

“We really want our students to have support staff, students are growing the ingredijobs,” she explains. “We want them to be ents, as well. successful. We are 100 percent committed to

“I wanted to teach gardening,” explains making sure that we close the cycle of the eduGoss. “I didn’t just want to have a garden cation piece into the employment piece.” Still, Kristin Goss where people would go and grab product Goss knows that success is nothing without and come back. I wanted them to really learn the process of good health, and she strives to instill that motivation in her growing their own fruits and vegetables, which is different students, as well. She counts her students as a great source than any program that I’ve been able to find.” of joy and takes pride in showing them that they can eat

Goss is an assistant professor of Culinary Arts at ECC well, even through the 12- or 15-hour work days they might and the driving force behind the Learning Garden, an educa- encounter in the industry. tional and community garden located at downtown Buffalo’s

Lately, this healthful wisdom has been reaching beyond Canalside. She’s been teaching at the college since 1998, but the confines of ECC. Goss recently found recognition with a battle with cancer inspired her to think more deeply about a National Institute for Staff and Organizational Developthe nutrition curriculum she was teaching at the time. ment 2016 Excellence Award. She hopes to use the Learning

“Through chemotherapy, trying to heal myself and to Garden as a platform to further engage with the community, feel better; I really knew that what I ate directly affected how including working with Canalside and Allsbrook to develop I felt,” Goss recalls. “I was just so sick. I had to make sure community programs for the coming growing season. Many that I made myself as healthy as I could, and it was as simple curious passersby have already wandered into the space, as just putting the right food in my body.” After taking up gar- which is no problem for Goss, as long as visitors are respectdening and establishing a deeper connection with the foods ful of the growing process. that were allowing her body to heal, she made it her mission

“Everybody loves to sit in it, especially for the Thursday to share that experience with her students by concerts,” Goss says. “It’s a peaceful place.” helping them to plant a garden of their own.

She sees in people a natural curiosity for how

It didn’t come easy. Five years went things grow, and is excited about the more by before Goss found a suitable location diverse plants that Allsbrook will have on diswithin walking distance of the college, made play this year. Goss looks forward to budding possible by the relationship Regina Lettieri, partnership programs with local businesses assistant project director of service learning and institutions and looks forward to further for ECC, had established with Canalside. She aligning the growth of the Learning Garden relied heavily upon a dedicated supporting with Canalside’s development. cast, including Jody Allsbrook, a chef and Still, Goss’ focus remains on each individgardener who designed the Learning Garual and the immense power she sees in others den and now teaches the ECC farm to table to take control of their own health. For that, classes. “Jody is the pulse of this garden and she has just one simple piece of advice. “Start I am lucky to have found someone as pasa garden,” she says. sionate as myself when it comes to helping the community,” says Goss.

Kristin Goss is an assistant professor in the

The goal of the Learning Garden is to Hospitality Management Department at Erie build upon what drives the Statler Dining Community College. Goss can be reached at Room; giving students a chance to be involved Goss@ecc.edu. natural awakenings

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wisewords

Diet and Women’s Heart Health An Interview with Jane Esselstyn, Author and Advocate for a Plant-Based, Whole Food Diet

by Jessica Meyers Altman

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ane Esselstyn is a nationally known author and advocate for a plant-based, whole food diet. She works closely with her mother Ann, including on the bestselling The Prevent and Reverse Heart Disease Cookbook. She is set to appear in a conference, Prevent and Reverse Heart Disease For Women, on March 12, in Cleveland.

Why do you feel education on plant-based living is such a vital topic in the prevention and reversal of heart disease is important for women?

Women take care of the village and make the weather. Women still make most of the decisions surrounding food.

Oftentimes women say, “My kids won’t eat this, my husband won’t eat that.”

Women play a huge role in this. It’s most likely the woman in the house-

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hold that is making the food, and it’s this food that can cause disease or promote wellness.

It’s also important to note that women are said to have different symptoms for heart attacks, which really just means they’re different symptoms than men’s symptoms. When it comes to heart disease, women are under-diagnosed and underresearched. Women often feel weak or present flu-like symptoms. Some may have a heart attack, but have no symptoms at all.

The Prevent and Reverse Heart Disease for Women workshop we’re doing is important because women are often the caregivers and caretakers for their families and loved ones, putting their own health concerns secondary and tertiary to others. To be honest with you, this conference is to empower women.

BuffaloAwakenings.com

How do plants play a role in heart health, or more specifically, women’s heart health?

Plant-based diets have been shown in many studies, including the study we conducted with the Cleveland Clinic on childhood obesity and high cholesterol, published last February in the Journal of Pediatrics, to lower LDL, blood pressure, BMI, overall body weight, help decrease diabetes and pre-diabetes, all of which lowers incidence of heart disease. Plant-based foods can prevent and reverse heart disease. That is already established. No meat, no diary, no added oils in your diet turns around this disease state.

As a working mother, what are the best tips you can give to others trying to make a switch to plant-based living? Specifically, how do we find ways to reduce time in food prep?

People need to know that they’re not switching their diet completely. I’m talking about going from white rice to brown rice, white pasta to whole-wheat pasta. Giving up dairy is easy, especially since many people are protected by their allergy or intolerance to dairy.

There are many milk alternatives available now in stores like almond and oat milks. Meat has now been declared by the World Health Organization to cause cancer. My suggestions are to do this based on what kind of person you are. You can transition slowly or jump in head first. Cantaloupe, watermelon—buy it and slice it, otherwise no one eats it. Some kids like beans whole, some like them mashed. Some like soft or crispy tacos.

Make little accommodations based on the taste and texture preferences of your family.

Batch cooking is huge. While you’re watching television, put 12 sweet potatoes in the oven, get the rice cooker going, make some beans. All you have left is to cut the fresh stuff.

Even buy canned beans and have them strained and ready to use. Make meals where you have pasta, sauce, and then add fresh veggies, and some beans.

Nothing fancy. Done!

What do you say to people that advocate for a diet low in carbohydrates?

Carbs, carbs, carbs—stop, stop, stop!

I never use the word carbs. Carbs in my mind are donuts, white flour and white sugar, not the good stuff we eat, like beans, sweet potatoes, oatmeal and whole grains. Eat whole food, complex carbohydrates and they will fill you. It’s the quality of carbohydrates that count.

Whole intact grains, rich in nutrients, are what you want to be eating, not white sugar and white flour. Think of those foods as “food imposters”.

Most of the world lives on rice, beans, whole, intact grains, veggies and fruit, not processed, fried and sugared foods like we do in America.

What suggestions do you have for moms with picky kids or husbands trying to make the switch to plantbased foods?

Everyone’s family is different; how open a spouse is, how old the kids are,

but be patient and understanding. I find that meals where there are a lot of choices help. Pasta bar, taco bar, sweet potato bar, make your own pizza—create lots of choices. Present new things; incorporate berries, greens, beans and lentils. Some people are quicker to adapt to change. Hang in there.

Believe in what you’re learning.

Changing your diet is more powerful than any procedure or pill. Tell your family, “I really want to support you in good health, and you need to support me in helping you.” Make a deal, give and take. Try Meatless Mondays, or even a week with no meat, and then have a break. And if they’re not going to support you, then tell them to go make their own food. That usually gets them.

For more information and tickets to the conference, visit DrEsselstyn.com.

Jessica Meyers Altman is a food blogger and plant-based chef in the Buffalo area. Read more and connect at GardenFreshFoodie.com.

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natural awakenings

March 2016

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healthykids

Nighttime Parenting

Fostering Healthful Sleep

by Stephanie Dodd

According to the American Psychological Association, up to 70 percent of children experience sleep disturbances that affect their emotional and physical well-being.

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arents frequently awakened by a child’s interrupted slumber typically are torn between the need to care for their own health and that of their child. The goal is to meet everyone’s needs, so that adequate adult sleep doesn’t feel like child neglect. Solutions are feasible if the parent is emotionally equipped to feel continuing empathy for their little one and secure in their choices for resolution, regardless of setbacks or delays.

Uncovering the real reasons that a child stays alert at bedtime or wakes during the night—such as inconsistent timing of sleep cycles, excessive fatigue, insufficient physical activity, hunger, pain, anxieties, inadequate downtime or a desire for continued interaction with a parent—is the first step. With so many variables, frustration can impede the workings of parental intuition, which is key to the process, as is testing individual possible solutions long enough to assess the result and then confidently move forward.

Internal Calm Expecting a child to feel so empowered that they can fall asleep on their own is a good beginning. Lindsay Melda, of Atlanta, relates, “Our daughter used to wake us up by coming into our bed each night. Once I realized I was anxious about her sleeping alone in her room and was able to instead trust she was okay, she easily slept through the night, waking more 14

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rested. My own anxiety was causing her sleep disturbances.”

Christine Gipple, of Oaklyn, New Jersey, a practitioner of non-violent communication, shares, “When my daughter is chatty at bedtime and I’m past ready for her to be in bed, I have to consciously pause, or I can snap at her, thus delaying bedtime. Granting myself just five minutes to reset myself and be present in the moment before I gently reengage is critical to the outcome.”

Such checking in with ourselves helps keep a parent thinking positively. Law of Attraction specialist Cassie Parks, of Denver, Colorado, advises, “When you focus on the feeling you desire once a child is peacefully asleep, rather than the feeling you want to move away from, your chances for success greatly increase.” Noting how we envision nighttime unfolding or creating a nighttime vision board can help focus and maintain these feelings.

Releasing Stress One method parents have successfully used is the Emotional Freedom Technique (EFT). It involves light tapping on specific points along the body’s energy meridians, like the collarbone or between the eyebrows, often accompanied by attention to current thoughts and feelings, in order to restore a balanced feeling.

Karin Davidson, of Media, Pennsylvania, co-founder of the Meridian Tapping Techniques Association, says, “Including tapping with a supportive nighttime routine can be a godsend. It can relieve distress, whatever its source, increase feelings of security and promote a peaceful transition to sleep.” In clinical studies from the National Institute for Integrative Healthcare, EFT has been shown to counter the stress hormones adrenaline and cortisol, contributing to decreased sleep disturbances.

Marissa Wolf, of The Woodlands, Texas, relates, “We moved here from San Diego when my son was 34 months old.

He was acting out in ways I’d never seen before, mourning the loss of his routine. Within weeks after we started tapping before school and at night, he was back to his happy self. Last night, he simply went to bed and fell asleep. Now when I see his built-up emotions, I know we need to tap.” (To learn more about EFT methods, visit emofree.com.)

Nourished Rest Good nutrition is also important to healthy sleep. According to Health Coach Sarah Outlaw, owner of the Natural Health Improvement Center of South Jersey and an advanced Nutrition Response Testing practitioner, “Children may be devoid of minerals because of the filtered water we drink. Supplementing with minerals like magnesium or enriching the diet with trace minerals, sea salt and mineral-rich bone broth will promote a healthy immune system, along with a nervous system programmed for sleep.”

Outlaw also advises, “A whole foods diet is paramount to children’s health and sleep ability. Parents should limit or eliminate artificial flavors, sweeteners and sugar; preferably at all times, but at least an hour before bedtime.”

When a parent takes the time to plan each step toward their goal of optimum sleep and feels secure in

following through, they can create a personalized and consistent bedtime routine that fosters a sense of safety for children that feel heard and tended to and know what to expect. Children that gain the ability to naturally develop sleep skills reap lifelong health benefits.

Stephanie Dodd is the author of the international bestseller, Good Baby, Bad Sleeper. She blogs at HeartCenteredSleep.com.

Healthy Sleep Starts with Family

by Soda Kuczkowski

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aising healthy sleepers from the onset is a task that takes dedication on the part of parents. In the society we live in, it is often difficult to remember to practice selfcare, and we can all too often pass our habits onto our children unintentionally. Many issues that arise from child sleep correlate directly with factors or needs that are not being addressed. Parents can overlook how important the role sleep plays in a child’s development mentally, physically and emotionally and may be too close to see what could be contributing to sleep challenges.

The foundation for healthy sleep habits involve understanding how physical needs, developmental factors such as milestones, social factors and emotional needs, as well as environment, play a part in its success. Consistency is the driver behind it all.

It is best when addressing child sleep to create an environment that is calming, safe and regimented. Children thrive with routine. It is how they learn, through repetition and consistency. Although outside factors can cause ripples in sleep patterns and pose challenges along the way, a strong, consistent sleep plan will help set the tone and positive relationship with sleep as they grow and develop.

Some great relaxing tips to incorporate into a child’s bedtime routine include a bath, reading a favorite book or dimming the lights, as well as the use of darkening blinds to block out any potential light that may be disruptive during the night or cause early rising in the morning. Light tapping, massage therapy and yoga are also increasing in popularity.

It is important to remember that the best way to develop a solid sleep plan is to start with assessing the family sleep dynamic, because it is all interrelated.

If it is suspected that a child suffers from a sleep disorder, parents should speak with a pediatrician regarding an evaluation with a sleep medicine doctor or referral for a sleep study.

Soda Kuczkowski is the founder of Start with Sleep, a sleep health education resource center and retail sleep shoppe. She has worked in sleep medicine education for 10 years as a diagnostic sleep consultant and sleep health educator. She is also a maternity, child and family sleep consultant and integrative adult sleep coach. Start with Sleep is located at 1211 Hertel Ave., in Buffalo. For more information, call 716-235-1505 or visit StartWithSleep.com. natural awakenings

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Meaty Truths Choosing Meat that’s Sustainable and Safe

by Melinda Hemmelgarn

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n his essay The Pleasures of Eating, Wendell Berry, a Kentucky farmer and poet, writes: “If I am going to eat meat, I want it to be from an animal that has lived a pleasant, uncrowded life outdoors, on bountiful pasture, with good water nearby and trees for shade.” He, like a growing number of conscious eaters, wants no part of the industrial meat system in which animals are raised in concentrated animal feeding operations.

Media coverage has helped educate consumers previously unaware of how their food is produced and why it matters. The documentary film Food Inc., as well as books like Fast Food Nation,

by Eric Schlosser and The Chain, by Ted Genoways, describe common livestock industry practices that mistreat animals, pollute water and air, endanger workers and threaten public health. With increased understanding of the connections between diet and health, climate, environment and social justice, even many Americans that still like the taste of hamburger and steak have sided with Berry; they want sustainably raised, humane and healthful red meat.

Unsustainable Corporate Lobby Every five years, the U.S. Dietary Guidelines are revised to reflect the 16

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latest nutritional science. In 2015, the Dietary Guidelines Advisory Committee attempted to include the concept of sustainability. The committee, which included top nutrition scientists, defined sustainable diets as “a pattern of eating that promotes health and well-being and provides food security for the present population while sustaining human and natural resources for future generations.”

It made the case that a diet higher in plant-based foods and lower in animalbased foods both promotes health and protects the environment—resulting in lower greenhouse gas emissions, and less energy, land and water use.

But political pressure from the livestock industry prevailed, and U.S. Department of Agriculture (USDA) Secretary Tom Vilsack and Secretary of Health and Human Services Sylvia Burwell jointly announced, “We do not believe that the 2015 Dietary Guidelines for Americans are the appropriate vehicle for this important policy conversation about sustainability.” Instead, they advised the committee to focus solely on nutritional and dietary information.

In her book Food Politics, nutritionist and author Marion Nestle explains that recommendations to decrease consumption have never been popular with the food industry.

Nonetheless, Roni Neff, Ph.D., who

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directs the Center for a Livable Future’s Food System Sustainability and Public Health Program at the Johns Hopkins Bloomberg School of Public Health, in Baltimore, recommends consuming less red meat in particular, because of its large environmental footprint. Neff points out, “Thirty percent of greenhouse gas emissions are connected to red meat.”

However, not all red meat is created equal. In her book Defending Beef, environmental lawyer and cattle rancher Nicolette Hahn Niman makes a case for sustainable meat production, noting, “Well-managed grazing could be part of an effective strategy to combat climate change.”

In their book The New Livestock Farmer, authors Rebecca Thistlethwaite and Jim Dunlop praise the increase in farmers producing pasture-raised, ethical meats and the growing number of farmers selling directly to people that reject the industrial system. Neff likewise supports such sustainable livestock agriculture, which integrates pasture-raised animals on farms, rather than isolating them on feedlots, where they typically eat a grain-based diet (such as genetically engineered corn) and receive growth stimulants, including hormones and antibiotics.

Risky Hormones and Antibiotics Mike Callicrate, a St. Francis, Kansas, rancher educated in the industrial model of meat production, is considered an expert on its negative consequences.

He served as an advisor for Food Inc., and Michael Pollan’s The Omnivore’s Dilemma. Callicrate observes, “The same chemical compounds that athletes are banned from using in baseball are used to produce our food animals, which our children eat in the hot dogs at the ballgame.”

According to the USDA, about 90 percent of feedlot cattle receive hormone implants to promote growth.

Yet the European Union Scientific Committee on Veterinary Measures Relating to Public Health reports that the use of natural and artificial growth hormones in beef production poses a potential risk to human health, especially among children.

Because climate change is accelerating and is already causing a multitude of adverse effects, and the footprint of our current food system is massive, we urgently need to create a national food supply that is both healthy and sustainable. ~Dr. Walter Willett, Harvard School of Public Health

Concerns about growth-promoting drugs led the American Academy of Pediatrics to call for studies that directly measure their impact on children through milk and meat. The President’s Cancer Panel Report on Reducing Environmental Cancer Risk also states, “Growth hormones may contribute to endocrine disruption in humans.”

Their dietary recommendations include choosing meat raised without hormones and antibiotics.

Rising Resistance Antibiotic resistance is now one of the world’s most critical public health problems, and it’s related to misuse of antibiotics in animal agriculture. According to the U.S. Centers for Disease Control and Prevention, “Antibiotic resistance— when bacteria don’t respond to the drugs designed to kill them—threatens to return us to the time when simple infections were often fatal.”

Veterinarian and food safety consultant Gail Hansen, of Washington, D.C., explains that bacteria naturally develop resistance anytime we use antibiotics. “The problem is overuse and misuse; that’s the recipe for disaster.”

She explains that more than 70 percent of the antibiotics sold in the U.S. are not used to treat sick animals, but to promote growth and reduce the risk of infection related to raising animals in unsanitary, overcrowded spaces.

A recent report by the American Academy of Pediatrics (AAP) states: Adding antibiotics to the feed of healthy

livestock “often leave the drugs ineffective when they are needed to treat infections in people.”

The AAP supports buying meat from organic farms, because organic farming rules prohibit the nontherapeutic use of antibiotics. Stacia Clinton, a registered dietitian in Boston who works with the international nonprofit Health Care Without Harm, assists hospitals in both reducing meat on their menus and increasing purchases of meat from animals raised without antibiotics. The goal is to reduce the growing number of antibiotic-resistant infections that cost hospitals and patients billions of dollars each year.

A Friends of the Earth report, Chain Reaction: How Top Restaurants Rate on Reducing Use of Antibiotics in Their Meat Supply, revealed that most meat served by American’s top chain restaurants come from animals raised in industrial facilities where they are fed antibiotics. Only two out of 25 chains, Chipotle Mexican Grill and Panera Bread, report that the majority of their meat is raised without routine antibiotics. A recent study by Consumers Union also found antibiotic-resistant bacteria on retail meat samples nationwide.

In California, Governor Jerry Brown signed Senate Bill 27, making his the first state to ban the use of routine low doses of antimicrobial drugs that are medically important to humans to promote livestock weight gain or feed efficiency. The bill doesn’t go into effect until January 2018, but will contribute to making meat safer and antibiotic drugs more effective.

Red and Processed Meats Targeted Dietary advice to reduce the consumption of red and processed meats, regardless of how the animals are raised, is not new. Kelay Trentham, a registered dietitian in Tacoma, Washington, who specializes in cancer prevention and treatment, points out that joint reports from the World Cancer Research Fund International and American Institute for Cancer Research (AICR) since 2007 have recommended restricting consumption of red meat to less than 18 ounces a week and avoiding processed meats.

Smarter Meat Choices

by Melinda Hemmelgarn Choose certified organic meat.

Organic certification prohibits antibiotics, added hormones and genetically modified (GMO) feed.

Select grass-fed and grass-finished meats. Look for the nonprofit American Grassfed Association (AGA) certification, which ensures animals eat only grass and forage from the time of their weaning until harvest, and are raised without antibiotics or hormones (AmericanGrassfed.org). AGA standards apply to ruminant animals only: beef, bison, goat, lamb and sheep.

Support Country of Origin Labeling. This mandates that retail cuts of meat must contain a label informing consumers of its source. The U.S. meat industry has worked to stop such labeling.

Beware of misleading labels.

“Natural” provides no legal assurance about how an animal was raised. “Vegetarian feed” may mean GMO corn and/or soy. (See GreenerChoices.org.)

Buy directly from family livestock farmers. Check out sites like Local Harvest.org and Tinyurl.com/Farmers MarketsDirectory.

Pay attention to portions. The U.S. Department of Agriculture serving size weighs three ounces, about the same size as a deck of cards. Think of meat as a side dish and balance the rest of the plate with vegetables, leafy greens, beans and other legumes.

Once a week, cut out meat.

Participate in Meatless Mondays (MeatlessMonday.org).

Assume all retail meat carries bacteria that can cause foodborne illness. Practice safe food handling as directed on package labels. (Also see FoodSafety.gov and KeepAntibioticsWorking.com.)

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In 2015, the World To be interested composition, with meat Health Organization from cattle raised on in food, but not in pasture (grass) containing International Agency for Research on Cancer food production, higher levels of benefi(IARC) classified procial omega-3 fatty acids is clearly absurd. compared to meat from cessed meat (like hot dogs, ham, sausages, animals fed grain. ~Wendell Berry corned beef and beef According to medijerky) as “carcinogenic to cal doctor and National humans” and red meat (beef, veal, pork, Institutes of Health researcher Captain lamb, mutton, horse and goat) as “prob- Joseph Hibbeln, consuming fewer ably carcinogenic to humans.” Risk omega-6 fatty acids and more omegaincreases with amount consumed, and 3s may be one of the most important the evidence is strongest for the relation dietary changes for cutting the risk of of processed meats to colorectal cancer. chronic diseases, reducing inflammaTrentham explains some factors tion, improving mental health, enhancthat make red and processed meats ing children’s brain and eye developrisky. “Heating or smoking meat creates ment and reducing worldwide incidence cancer-causing compounds. Processed of cardiovascular disease by 40 percent. meats contain salts, nitrates and nitrites; When it comes to eating meat, the a chemical mélange of preservatives agricultural practices, quantity conthat can increase risk,” she says. Trensumed, and methods of processing and tham and Karen Collins, a registered di- cooking make a difference. It turns out etitian and advisor to the AICR, concur that what’s good for the environment is that the form of iron found in meat also good for animals and people, too. contributes to cancer risk.

Still, the IARC report recognizes, Melinda Hemmelgarn is an award“Eating meat has known health benwinning registered dietitian, writer efits.” Meat is a rich source of protein and Food Sleuth Radio host with and B vitamins, iron and zinc. LiveKOPN.org, in Columbia, MO. stock feed further influences nutritional Connect at FoodSleuth@gmail.com.

breathe

Grilling a Grass-Fed Steak Just Right

by Melinda Hemmelgarn

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hannon Hayes, farmer, nutritionist and author of The Farmer and the Grill: A Guide to Grilling, Barbecuing and Spit-Roasting Grassfed Meat… and for Saving the Planet, One Bite at a Time, says cooking grass-fed steaks at too-high temperatures, especially when grilling, is a common mistake.

The West Fulton, New York, food expert describes how to achieve “a gorgeous sear on the outside, and a pink and juicy inside.”

When working on a grill, light only one side. When hot, sear an inch-anda-quarter-thick steak for no more than two minutes per side, with the grill lid off. Make sure fat drippings don’t flare up flames, which will blacken and toughen the meat.

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After the sear, move the steaks to the unlit side of the grill and put the grill lid on. Let them finish cooking indirectly for five to seven minutes per pound. The lower temperature cooks the internal muscle fibers, but prevents them from contracting too rapidly and becoming chewy.

As an alternative to grilling, use an oven and cast-iron skillet. Preheat the oven to 300° F. Next, heat the skillet over a high flame until smoke begins to rise off its surface. Coat the skillet with butter or tallow, then sear the meat for two minutes per side. Turn off the stove; leave steaks in the pan and move them to the oven, where they can finish cooking for five to seven minutes per pound.

Source: TheRadicalHomemaker.net

For the first time, flexibility and mobility rolling ranks in the top 20 of the American College of Sports Medicine’s annual Worldwide Survey of Fitness Trends.

fitbody

ROLLING FOR FITNESS DIY Rollers Ease Pain and Aid Flexibility

by Randy Kambic

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ore amateur and serious athletes, people wanting to ease stiffness due to sedentary work and seniors are enjoying a new DIY way to massage out the kinks at home that’s becoming recognized for its benefits by experts worldwide.

For the first time, flexibility and mobility rolling ranks in the top 20 of the American College of Sports Medicine’s annual Worldwide Survey of Fitness Trends. Made predominantly of foam and hard rubber, the rollers can “massage, relieve muscle tightness and muscle spasms, increase circulation, ease muscular discomfort and assist in the return to normal activity,” according to the organization’s Health & Fitness Journal, which notes a growing market for the devices.

Dr. Walter Thompson, professor of kinesiology and health with Georgia State University, in Atlanta, was the lead author of the survey. He says, “Personal trainers have found that it works for their clients. We’ve also seen an increase in popularity in gyms and fitness clubs.”

The trend is partly spawned by their use in Pilates. Thompson adds, “Tech devices, now central to our daily lives, have

changed the way we plan and manage our workouts.” Yet, as with other such equipment, users must be educated on how to employ the rollers on their own.

Most rollers are available in smooth or ribbed textures in different sizes and densities. Sets include one for deep tissue rolling, self-myofascial release and trigger point relief, designed to aid muscles related to the back, hips, arms, glutes and hamstrings.

Dr. Spencer H. Baron, president of NeuroSport Elite, in Davie, Florida, was the 2010 National Sports Chiropractor of the Year and served as a chiropractic physician for the Miami Dolphins football team for 19 years. He starts patients out with rollers during office appointments, especially those with sports injuries.

“It empowers them to take charge of their fitness,” he says. “Those standing or sitting all day at work may need it even more than athletes do to improve circulation and stimulate the nervous system.”

While rollers can be administered to hamstrings and quadriceps by hand, he attests that the back is the most commonly targeted region, and suggests two corresponding maneuvers: Lie

down with a foam roller under the neck at home. Gently roll it across to each shoulder blade, and then center it and roll it down to the buttocks; even to the hamstrings. Next, assume a squatting position against a wall and place a roller between the center of the back and the wall, gently rise up, and then sink down. It’s also possible do this at work in private.

Baron and his colleagues believe that rollers are beneficial to use on the shoulders and arms of tennis players and baseball pitchers. “I like the metaphor of a chef rolling dough in the kitchen. With a similar motion, you’re kneading muscles and tendons, improving blood flow and circulation to sore areas,” he says.

Jason Karp, Ph.D., the 2011 Individuals with Disabilities Education Act Personal Trainer of the Year and creator of his company’s Run-Fit certification program, has seen the popularity of the devices on the rise with runners.

“People like gadgets” that can help them, he notes. “Runners get tight from running, and rollers can help alleviate that tightness. I know a lot of runners that swear by them.”

Karp, a California author of six books, including Running for Women and his upcoming The Inner Runner, feels that rollers are especially wellsuited for post-workout use. “The rollers are basically a form of self-myofascial release, which helps relax muscles by putting pressure on tight areas to cause the muscle to relax via its reflex to tension,” he explains.

It looks like this universally applicable and simple fitness tool will keep on rolling through this year and beyond.

Randy Kambic, in Estero, Florida, is a freelance editor and writer for Natural Awakenings and other magazines.

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March 2016

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inspiration

COLOR ME CALM Grownups De-Stress with Adult Coloring Books

by Avery Mack

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At the end of the day, the most overwhelming key to a child’s success is the positive involvement of parents. ~Jane D. Hull

oloring books are no longer solely the domain of children.

Immersion in this fun, creative pastime by adults even for just 30 minutes can constitute a focused meditation that relieves stress. Doctor of Psychology Nikki Martinez, in Chicago, says that famed psychotherapist Carl Jung believed coloring helps patients release anxiety.

“It uses both sides of the brain and improves organizational and fine motor skills,” says Martinez. “After I underwent a major surgery, I was on bed rest for eight weeks, and adult coloring books were a lifesaver. They passed the time, were pretty and kept me in a constant state of calm. I devoured them.”

Publishers Weekly reported combined 2015 sales of 1.75 million copies for the 10 bestselling adult coloring books through November. This trend was years in the making, originating when parents colored with their kids and sometimes on their own. Adults around the world now join coloring book clubs, hold related parties and take coloring breaks at work. Last fall, Barnes & Noble hosted the one-day AllAmerican Art Unwind, where customers colored and uploaded their results to Instagram and Twitter. Hallmark sent a crew of artists and calligraphers to select locations to help customers color their greeting cards.

“We scheduled a coloring session for a 55-plus community workshop,” relates Ninah Kessler, a licensed clinical

social worker with the Sparks of Genius Brain Optimization Center, in Boca Raton, Florida. “People had so much fun they wouldn’t leave. It’s creative, portable and inexpensive. You never face blank paper because the lines are there; you just pick the colors. There’s no stress about possibly making mistakes.”

“Animals, jungle or floral themes, and Zen-inspired mandalas are popular.

Customers like realistic, intricate drawings,” explains Idalia Farrajota, a Dallas executive with Michaels craft stores, which offers free, in-store coloring sessions and provides supplies. (Download a free sample book at Tinyurl.com/ BotanicalColoringPages.) Johanna Basford, a renowned illustrator from Aberdeenshire, Scotland, is a hit with colorists, catering to their penchant for nature with Secret Garden, Enchanted Forest and her latest, Lost Ocean.

“My daughter wanted to color her life, not do generic drawings,” says Dieter Marlovics, prompting him to establish ReallyColor.com, in Chicago. “Really-Color converts photos into coloring book pages to make individually tailored pages.”

Try these eco-tips: Sprout pencils, made with sustainable wood and fruitand-vegetable-based dyed clay instead of lead, are topped by non-GMO seeds that can be planted when the pencil becomes short. Inktense’s water-soluble brightly colored pencils mimic pen and ink; add water for translucency. Select recycled paper books, soy crayons, watercolor paints and non-toxic markers.

March is Color Therapy Month

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therapyspotlight

Rachel Sikorski and the Truth About Art Therapy

by Brad Gower

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about what it is we do, achel Sikorski, how our services differ LCAT, ATR-BC, is as well as fit within the a New York statescope of mental health licensed creative arts treatment.” therapist and nationally

Sikorski is a foundboard-certified art theraing member of Art pist. She grew up interTherapy Buffalo, an ested in both psychology organization of local and art and earned a creative arts therapists graduate degree in art that are working to therapy from Nazareth promote, advocate and College, in Rochester. educate our commuShe was quickly hired as Rachel Sikorski nity about the healing an art therapist in Bufpotential of art therapy. She operates a falo and has been working to build her growing private practice and recently career while strengthening the field. opened a second office in the heart of According to Sikorski, one of

the city, where she feels she can be of the mantras of the art therapist is most help to the children, teenagers, “process over product.” While they adults and families that need it. are trained in assessing client’s work,

“You can expect a warm, cozy, it’s a small part of what they do and creative, safe place to relax, with a lot needs to be coupled carefully with of sensory materials,” Sikorski explains. other important sources of informa“I have a sand tray, I have paints, I have tion about a client to develop an acdrawing materials; all the tools that curate diagnosis. Art therapy is about might be needed to help.” The materihelping someone find the means to als are presented in a way that invites express what they need to and help experimentation and encourages taking them use that as a vehicle to get chances, factors that help to move where they want to be. the therapeutic process and relation It’s a field that was born of the ship along.The art therapist’s role is to work of pioneers like Margaret Naumwork closely with each client, integratberg and Edith Kramer in the 1940s, ing evidence-based approaches into who were heavily influenced by Sigmund Freud and psychoanalytic theory. treatment, taking full advantage of the creative process.

Art therapy as a treatment modality in

The visual piece, the art piece, its own right has been integrated into allows for physical and emotional many theoretical approaches to mental distance for a client,” Sikorski says. health treatment.

People of all ages and backgrounds “It’s tangible. It’s outside of them, and therefore can be acknowledged and can benefit from art therapy treatment processed. Having a visual representabecause it is tailored to the individual. tion can help clients grasp concepts “Maybe you’ve got somebody that is within whatever theoretical framealready creative, or someone who has work a therapist works. Finding the been through tons of therapists or difright words to represent one’s internal ferent counselors, and they just can’t experience can be difficult, but, if seem to find what will work for them,” we’re discussing what is represented says Sikorski. “It’s another valuable approach. We want people to be educated in a painting, sculpture, collage or

poem, we can get somewhere deeper than words alone may have allowed.

Coloring, for example, can be a therapeutic tool for just about anyone. But art therapy is about really having that support and that relationship where you can build the skills that allow you to utilize such a tool when you really need it.”

To Sikorski, art therapy has some distinct advantages that drew her to the practice. She appreciates the visual record of treatment art-making provides, and the opportunities to “see progress in smaller places.” Still, she works with many different clients, including some with tough stories and difficult pasts.

She is motivated by their strength and resiliency, and considers it a blessing to be part of their journey.

Sikorski and the professional members of Art Therapy Buffalo hope to help new art therapists find their way and make services more accessible in the local community. She points to a minor program at Buffalo State College as a positive force and believes the strong local arts presence makes for solid roots. Art Therapy Buffalo will be hosting an upcoming exhibit at the Buffalo Arts Studio, with a Fourth Friday opening reception in June. The exhibit will be an informational one about art therapy, featuring work by client-artists and practicing art therapists in the Buffalo Niagara area.

“I’m really hoping that within the next year, when someone in the Buffalo community says art therapy, everyone will know what it means,” says Sikorski.

“Banding together, advocating, educating and getting ourselves out there is really going to be a part of making that a reality.”

For more information, call 716-9074145 or visit RachelSikorski.com and ArtTherapyBuffalo.com.

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greenliving

Agrihoods can take many forms, including those involving gardens cropping up in schools, parks and hospitals nationwide, as well as informal, guerilla gardens in vacant lots.

Developing Gardens Instead of Golf Courses Agrihoods Use On-Site Farms to Draw Residents

by April Thompson

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or thousands of homeowners in “agrihoods” across the U.S., homegrown is a way of life.

Planned developments incorporating neighborhood agriculture are sprout-

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ing up in record numbers, according to Ed McMahon, a senior resident fellow specializing in sustainability with the Urban Land Institute. He estimates there are a few hundred agrihoods

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nationwide, in all regions and at all price points. “The trend is the convergence of several things, including a growing interest in local business, local food, healthy lifestyles and the foodie culture,” says McMahon.

He adds, “Today’s developers have to differentiate their properties to survive, and farms have become the new golf course of real estate development.” Agriculture is a far lowercost amenity that can even return a modest profit by selling its harvest to the community.

Beyond food, agrihoods help grow community, a huge draw for those living in isolated suburban areas. In 2014, Abby and Michael Wheatfill moved their family to Agritopia, a planned community in Gilbert, Arizona, near Phoenix. Billed as an urban farm, the central feature of Agritopia’s 166 acres, knitting together commercial, agricultural and open space with 450 residential homes, is a working farm, with roving pigs, lambs and chickens, a citrus grove and rows of heirloom vegetables.

Farm, family and community life are interwoven. The Wheatfills lease a plot in an on-site community garden.

Other residents buy shares in the community supported agriculture project or purchase produce or eggs from the community farm on the honor system.

“We especially love the narrow, tree-lined streets and wide porches, and that we can walk or bike to fun, locally sourced restaurants,” says Michael, a technology consultant. Private backyards are small in favor of community space, nudging residents to meet each other, Abby says.

The Cannery, in Davis, California, is one of the newest agrihoods and also one of the few that redeveloped an industrial tract. This 100-acre

development, still under construction, will feature 547 new homes on the former site of a tomato processing facility, in addition to affordable rentals for low-income families. Its heart and soul is a working farm that will feed the community’s households and supply its restaurants. The Cannery is a pioneer in clean green energy, with solar-powered homes, connections for electric cars, and many other energyconserving features. Thirsty homeowner lawns are prohibited in most of The Cannery’s mini-neighborhoods, but no home is more than 300 feet from public green space.

Samrina and Mylon Marshall, both physicians in their mid-50s, will be among the first residents to move in this spring. “We like that it’s a green energy community featuring multigenerational living. We’re also big on eating locally and seasonally, so the urban farm was a key draw,” says Mylon.

North Atlanta family Gil and Jeny Mathis and their two daughters, 12 and 14 years old, discovered Serenbe, a planned community in Chattahoochee Hills, Georgia, two years ago. Now it’s literally their second home. “It provides a different life for our children on weekends they couldn’t otherwise have.

The community aspect has penetrated our lives in a way that we couldn’t have predicted,” says Gil. Both girls love it, and the younger sibling is lobbying to relocate there full time. The family likes the people Serenbe draws and the opportunities to engage with them, the consistent access to natural and organic food and its artist-in-residence program.

Serenbe was the inspiration for the Olivette Riverside Community and Farm, a 346-acre, back-to-the-land project near Asheville, North Carolina.

Its owners are transforming a failed high-end gated community and adjacent historic farm along the French Broad River into an agri-centered development featuring a blueberry orchard, community gardens, vegetable farm and greenhouse.

“It’s vital that we re-localize our food supply,” says Olivette co-owner Tama Dickerson. “One of the first things we did was to incorporate this farm and see what areas we could preserve,

because what you keep is just as important as what you develop.” Future plans include hiking trails, artist live-work spaces, tiny houses, little free libraries and a K-8 school.

Agrihoods aren’t solely for agriburbs. Creative public housing developers are bringing agriculture to high-density neighborhoods. The smoke-free Healthy High-Rise Arbor House, a 124-unit, low-income apartment in the Bronx, in New York City, features a 10,000-square-foot hydroponic greenhouse and a living lobby wall that grows organic vegetables for the community year-round. Residents can obtain a discounted share from the farm using SNAP benefits (food stamps) and take free classes in cooking fresh. Arbor House also allocates 40 percent of its rooftop crop harvests for the larger community.

Agrihoods can take many forms, including those involving gardens cropping up in schools, parks and hospitals nationwide, as well as informal, guerilla gardens in vacant lots. Many cities, including Falls Church, Virginia, and Takoma Park, Maryland, have even changed local zoning laws so residents can keep chickens and bees in their backyards for eggs and honey, according to McMahon.

“The era of the 2,000-mile Caesar salad has come to an end,” says McMahon, citing high transportation costs that make locally sourced food good for businesses and consumers alike. “The trend of growing food closer to home—in some cases at home—is here to stay.”

Connect with April Thompson, of Washington, D.C., at AprilWrites.com.

Community Gardening in Buffalo

F

or those looking to visit a garden, get involved with one or even start their own, here are some of the businesses and organizations at the forefront of our local community gardening movement:

Grassroots Gardens of Buffalo Founded in 1992, the organization works with the city government to help people create and sustain community gardens on vacant lots in Buffalo.

GrassRootsGardens.org

The Learning Garden at Canalside This urban farm, created by Erie Community College, teaches students and the community how to grow healthy produce, create wholesome meals and encourage the conversation for growing locally.

44 Prime St., Buffalo

The Massachusetts Avenue Project Started by residents on Buffalo’s West Side, MAP nurtures the growth of a diverse and equitable local food system and promotes local economic opportunities, access to affordable, nutritious food and social change education.

Mass-Ave.org

Urban Roots Community Garden Center A consumer cooperative business providing plants and garden accessories to Buffalo residents.

428 Rhode Island St., Buffalo UrbanRoots.org

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consciouseating

Eating a rich variety of plant-based foods is fast, easy and satisfying. ~LeAnne Campbell

Taste the Rainbow, Expand Your Palate with New Colorful Veggies

by Judith Fertig

A

mericans’ vegetable habits are in a rut. According to the U.S. Department of Agriculture, nearly 50 percent of the vegetables and legumes available in this country in 2013 were either tomatoes or potatoes. Lettuce came in third, according to new data released in 2015, advises Tracie McMillan, author of The American Way of Eating.

Further, 87 percent of U.S. adults did not meet basic vegetable serving recommendations from 2007 through 2010, a fact cited in the most recent Centers for Disease Control and Prevention survey. Yet, urban supermarkets overflow with a wealth of common and exotic vegetables, often displayed sideby-side: broccoli and broccolini, green bell and Japanese shishito peppers, and iceberg lettuce and leafy mâche, or lamb’s lettuce.

Trying one new vegetable dish a week is a great way to increase our vegetable literacy, says functional medicine expert Terri Evans, a doctor of Oriental medicine in Naples, Florida.

“Our diet should be 60 per-

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cent produce—40 percent vegetables and 20 percent fruit,” she says. “To keep this sustainable for the long term, we should eat what tastes good, not what we think is good for us. Some days, we crave the sweetness of carrots; other days, the bitterness of artichokes or the heat of hot peppers. Our bodies can tell us what we need.”

Keep Expanding Choices

Going Green. Dark green and slightly peppery arugula is good with a little olive oil and lemon juice. Finely shredded Brussels sprouts bulk up a mixed salad, while adding the benefits of a cancer-fighting cruciferous vegetable.

Instead of mineral-rich baby spinach, try baby Swiss chard, suggests Matthew Kadey, a registered dietician in Waterloo, Ontario. He also suggests microgreens, the tiny shoots of radishes, cabbage, broccoli and kale, all rich in vitamins C and E. Squash It. Varieties of summer and winter squash add color, body and flavor to one-dish meals, with the added benefits of B vitamins, magnesium and fiber. LeAnne Campbell, Ph.D., author of The China Study Cookbook, simmers a mix of fresh chopped vegetables including yellow summer squash or

BuffaloAwakenings.com

zucchini, and flavors with coconut and curry powder.

Vegan Chef Douglas McNish, of Toronto, makes an okra and squash gumbo in the slow cooker.

Sneak in a Smoothie. Change up a smoothie routine by swapping out the usual baby spinach for a blend of cucumber, apple and fresh mint, or else sweet potato and carrot, suggests Sidney Fry, a registered dietitian and Cooking Light editor, in Birmingham, Alabama.

Snack Attack. An array of colorful vegetables served with dips and spreads can be an easy way to experiment with veggies. Carrots in deep red, vibrant yellow, purple and orange are delicious raw and supply beta-carotene, promoting eye health. Leaves from pale green Belgian endive spears are tender and crunchy. Orange or “cheddar” cauliflower has a more creamy and sweet flavor than its pale cousin.

“Colors equal health, and the more colors we eat, the better our overall health,” says Susan Bowerman, a registered dietitian, lecturer in food science and nutrition at California State Polytechnic Institute, San Luis Obispo, and co-author of What Color Is Your Diet? “We also have to be willing to try new foods or new varieties of foods, or maybe to prepare unfamiliar foods in a way that will make them taste good, so that we will be willing to add more plant foods to our diet.”

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

calendarofevents NOTE: All calendar events must be received by the 10th of the month and adhere to our guidelines. Review guidelines for submissions at BuffaloAwakenings.com or email Publisher@BuffaloAwakenings.com for more information.

SATURDAY, MARCH 5

TUESDAY, MARCH 1

Gentle Restorative Yoga – 9-10am. Six-week class on Wednesdays thru Mar 16. These weekly sessions are for anyone seeking benefits of a relaxing, gentle, restorative practice. Specifically designed to reduce pain, anxiety, tension and/or stress. No prior yoga experience required. $90. Buffalo Spine and Sports Medicine, 100 College Pkwy, Ste 100, Williamsville. Register: BuffSpine.com/calendar.

Beginning Meditation – 5:30-6:45pm. Four-week class on Tuesdays thru Mar 29 (no class Mar 22).

Learn the basics: a comfortable sitting posture, diaphragmatic breathing, relaxation methods and essential concentration techniques used in the yoga tradition. $48. Himalayan Institute, 841 Delaware Ave, Buffalo. 716-883-2223. HIBuffalo.org.

Yoga for Core Strength and Meditation – 5:306:45pm. Eight-week course on Tuesdays thru Apr 19. This weekly asana practice is designed to help develop progressive core strength. Class will close with relaxation and meditation. Prerequisite: continuing level class – six months prior experience with Yoga I or greater is required. $96. Himalayan Institute, 841 Delaware Ave, Buffalo. 716-883-2223.

HIBuffalo.org.

Using “The Bars” to Access Consciousness – 7pm.

Audubon Library Holistic Lecture Series. Anna A Laba, energy healing practitioner, will discuss what is possible with the gentle body therapy called Access Bars. Free. Audubon Library, 350 John James Audubon Pkwy, Amherst. Preregister: 716-689-4922.

WEDNESDAY, MARCH 2 Yoga at the Gardens – 5:30-6:45pm. Ten-week session on Wednesdays thru May 4. With Leanne Oldenbrook, registered yoga teacher. Gentle hatha yoga designed for all ages and fitness levels. $100/10-week sessions, $15/drop-in. Buffalo Botanical Gardens, 2655 South Park Ave, Buffalo. Register: 716-8641194 or cresmnyoga@yahoo.com. CmYoga.com.

Essential Oils and Chakras – 6:30-8pm. Explore how to use essential oils and various techniques (energy medicine) in order to activate and balance the energy centers (chakras) of the body. Nurture optimal wellbeing using a mind, body and soul approach. $25.

WNY Life Coaching Center, 5500 Main St, Williamsville. RSVP: 716-560-6552 or WNYLifeCoaching@ gmail.com. WNYLifeCoaching.com.

THURSDAY, MARCH 3 Healing From Within – 6pm. Discussion led by Jill O’Hara, RN, RMT, will revolve around accepting responsibility for your well being, trusting your instincts and healing as a collaborative effort. $20. Body Essential Holistic Wellness Center, 5225 Sheridan Dr, Williamsville. Pre-registration required: Jill O’Hara: 716-425-2996 or Body Essential: 716-626-4466.

Gentle Yoga – 7-8:30pm. Six-week class on Thursdays thru Apr 7. This class explores the classic joints and glands series of movements along with breath work and relaxation to help with joint pain or stiffness. $72. Himalayan Institute, 841 Delaware Ave, Buffalo. 716-883-2223. HIBuffalo.org.

Spiritual Study and Practice Group for Women – 7-8:30pm. Continuation of a year-long study of Meditation for the Love of It, Enjoying Your Own Deepest Experience, by Sally Kempton. The book

includes Marina (Liaros) Naples, owner of My Garden of Healing and daughter of renowned psychic, Carol Ann Liaros, Susi Rosinski, a medical qigong and reiki practitioner for animals and humans, plus a surprise expert. Refreshments served. $10. My Garden of Healing, 2770 Main St, Ste 2, Newfane.

Preregistration required: 716-807-5354.

Meeting Ike “Meditation Basics” Children’s Playshop – 9-10am. Led by Marina (Liaros) Naples.

Children, ages 7 to 11, learn meditation basics. $10.

My Garden of Healing, 2770 Main St, Ste 2, Newfane. Registration required: 716-807-5354. is available in the bookstore. Chapters four and five will be discussed at this meeting. $5. Himalayan Institute, 841 Delaware Ave, Buffalo. 716-883-2223.

HIBuffalo.org.

Essential Oils for Dogs – 11am-1pm. Learn about using essential oils to help your canine friend stay healthy. $25. New World Gifts, 5655 Main St, Williamsville. Register: Susi Rosinski: 716-803-0113.

Satsang: Trauma Center Trauma-Sensitive Yoga (TCTSY) – 7-8:30pm. TCTSY is built on a foundation of hatha yoga, neuroscience, attachment and trauma theory. Led by Lidia Snyder, LMSW, RYT200, attendees will experience TCTSY for themselves in addition to an informational discussion segment and details on upcoming sessions. Free.

Himalayan Institute, 841 Delaware Ave, Buffalo.

716-883-2223. HIBuffalo.org.

Yoga: Mastering the Basics – 11:15am-12:30pm.

Seven-week class on Saturdays thru Apr 23 (no class Mar 26). A great class for beginners and Yoga I level practitioners. $84. Himalayan Institute, 841 Delaware Ave, Buffalo. 716-883-2223. HIBuffalo.org.

FRIDAY, MARCH 4 Launching Initiatives in Mindfulness and Health – 9am-5pm. This SUNY sponsored conference features the foremost thinkers in the nation in a series of panel discussions and talks on mindfulness and the research. Keynote address by Dr. David Vago, professor of psychology and neuroscience at Harvard Medical School. $25/preregister, $30/ at door. Center for the Arts, University at Buffalo North Campus, Amherst. Registration and info: mindful@buffalo.edu.

First Fridays at the Gallery – 10am-10pm. On the first Friday of every month admission to part of the museum and select events are free to everyone.

Art classes and certain tours are available to the public for a fee. Free. Albright-Knox Art Gallery, 1285 Elmwood Ave, Buffalo. 716-882-8700.

AlbrightKnox.org.

Climate Change, System Change, Personal Change – 6-9pm. Opening reception for a new show featuring two interrelated exhibits. Climate Change-Realities and Resistance, a global photo exhibit recently displayed at the UN Paris climate summit and Black on the Ground, White in the Air, artwork by Ashley Powell. Exhibit runs thru Apr 29. Free. Buen Vivir! Gallery, 148 Elmwood Ave, Buffalo. 716-931-5833. BuenVivirGallery.org.

Wicked Good Mexican Cooking – 6:30-8:30pm.

Laura Anhalt will demonstrate how to prepare a few of her favorite recipes that embody the diverse and rich cultural heritage and lifestyle of her homeland. $45. Be Healthy Institute, 40 Main St, Hamburg.

716-648-3400. BeHealthyInstitute.com.

Challenges to Awakening – 1-3pm. Awakening is the realization that you are a soul having a human experience. Speaker, John Mosher, PhD, will then lead a meditation. Series of three presentations with Apr 2 and May 14 to follow. $75. Clarence Hollow Wellness Center, 10946 Main St, Clarence. 716-572-2096.

MassageAndReikiByDenise.MassageTherapy.com.

Yoga and Meditation for Anxiety and Depression – 1-4pm. Instruction in specific yoga postures, breathing and meditation techniques to help establish calm when you feel anxious and upset.

Take-home support materials. Wear comfortable clothes. $30. Himalayan Institute, 841 Delaware Ave, Buffalo. 716-883-2223. HIBuffalo.org.

Simplified Assisted Energy Field Enhancement Technique Class – 2:30-3:30pm. Conducted by Susi Rosinski. $25. My Garden of Healing, 2770 Main St, Ste 2, Newfane. Registration required: 716-803-0133.

Reiki and Qigong Healings for Humans and Animals – 4-6pm. Conducted by Susi Rosinski. Registration preferred, but walk-ins welcome.

WE STILL ON? Call ahead to confirm that the event details haven’t changed and tell them you saw it in Buffalo Natural Awakenings.

“Ask the Experts” Panel – 7-8:30pm. The panel

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$50/45 minutes, $65/60 minutes, $50/pets. My Garden of Healing, 2770 Main St, Ste 2, Newfane.

716-803-0133.

Beginner’s Tai Chi Chih – 6pm. Eight-week session on Saturdays thru April. Denise Miller, accredited Tai Chi Chih teacher will teach 20 soft movements to activate and circulate your energy, improving balance, memory, circulation and pain. $80. Clarence Hollow Wellness Center, 10946 Main St, Clarence. 716-572-2096. MassageAndReikiBy Denise.MassageTherapy.com.

MONDAY, MARCH 7 Therapeutic Yoga – 10-11am. Six-week class on Mondays thru April 11. This course is appropriate for all students seeking relief and interested in learning how to promote self-healing in their bodies. No prior yoga experience required. $90. Buffalo Spine and Sports Medicine, 100 College Pkwy, Ste 100, Williamsville. Register: BuffSpine.com/calendar.

Relationship Coaching – 10-11am. With Shawn Marie Cichowski, certified life/soul coach and Muni Visco, certified life/divorce coach. Learn how to improve your relationships, set personal boundaries and let go when need be. $30. WNY Life Coaching Center, 5500 Main St, Williamsville. RSVP: 716-560-6552 or WNYLifecoaching@gmail.com.

WNYLifeCoaching.com.

TUESDAY, MARCH 8 Body-Mind Practice for Anxiety and Depression – 5:30-6:45pm. Six-week class on Tuesdays thru Apr 12. This class incorporates instruction and practice in asana, pranayama, relaxation and meditation specific to participants’ routine use in self-management for anxiety and depression. $72.

Himalayan Institute, 841 Delaware Ave, Buffalo.

716-883-2223. HIBuffalo.org.

Restorative Yoga – 7-8:15pm. Seven-week class on Tuesdays thru Apr 19. These sessions focus on restorative and supported postures to help reduce anxiety, increase energy and support physical and emotional well-being. $84. Himalayan Institute, 841 Delaware Ave, Buffalo. 716-883-2223. HIBuffalo.org.

Natural Management and Treatment of Migraines – 7pm. Audubon Library Holistic Lecture Series. Dr Tony Buscaglia, Doctor of Chiropractic will discuss the anatomy of migraines and both medical and non-medical treatment options, focusing on natural ways of treatment, such as acupuncture and stress management. Free. Audubon Library, 350 John James Audubon Pkwy, Amherst. Preregister: 716-689-4922.

FRIDAY, MARCH 11 M & T Second Fridays – 10am-8pm. Every second Friday, the Burchfield Penney hosts special events, happy hours, programs, concerts and screenings.

Free. Burchfield Penney Art Center, 1300 Elmwood Ave, Buffalo. 716-878-6011. BurchfieldPenney.org.

BreathWork and Meditation Experience – 6:307:30pm. Life coach/meditation trainer, Shawn Marie Cichowski uses various breathing techniques and guided visual meditation to help calm your mind and lighten your spirit. All welcome. $15. Awakenings, 500 Buffalo Rd, E Aurora. RSVP: 716-222-3144 or JudyHartke@yahoo.com. Awakenings-ea.com.

SATURDAY, MARCH 12 Meeting Ike: “The Forest” Children’s Playshop – 9-10am. Led by Marina (Liaros) Naples. Children, ages 7 to 11, are led on a guided meditation. Registration required. $10. My Garden of Healing, 2770 Main St, Ste 2, Newfane. 716-807-5354.

Cinema and Soup Saturday Part III – 9:30amnoon. Enjoy an inspiring film followed by soup and discussion. Each film in this four-part series reflects yoga philosophy. $10. Himalayan Institute, 841 Delaware Ave, Buffalo. 716-883-2223. Schedule: HIBuffalo.org/seminars.

One Day Mindfulness Experience – 10am-2pm.

Discover the power of now with this one day retreat.

Suitable for beginners as well as experienced mindfulness and meditation practitioners. Dress comfortably. Free tea, coffee and juice. $25. 484 Connecticut St, Buffalo. 716-259-2994. MindGardens.net.

Level I Reiki For Animals – 10:15am-4:15pm.

Class led by Susi Rosinski. $165, $120/volunteers of

animal rescues and shelters. My Garden of Healing, 2770 Main St, #2, Newfane. Registration required: 716-803-0133.

Healthy Living 101 – 1-3pm. Learn simple techniques on creating a healthier lifestyle through nutrition, movement and stress-management. $25.

Himalayan Institute, 841 Delaware Ave, Buffalo.

716-883-2223. HIBuffalo.org.

Yoga and Nutrition Workshop – 2-4pm. Learn how to use yoga and foods to nourish your body and mind. An hour long yoga class is followed by a sharing of nutritional strategies and targeted whole foods. Leave with resources and recipes to implement at home. Space is limited. $20. First Presbyterian Church, 100 Church St, Youngstown.

RSVP: OneYogaWNY.com.

SUNDAY, MARCH 13 Foundations of Meditation – 12:30-3:30pm. A CEU class for yoga instructors and practitioners led by Julia Kress, E-RYT 500, AYS to provide the essential tools and philosophical content for setting up a meditation practice. Course qualifies for three continuing education credits with Yoga Alliance. $45. Himalayan Institute, 841 Delaware Ave, Buffalo. 716-883-2223. HIBuffalo.org.

Book Presentation: How Not to Die – 5:30-9pm.

Author, Michael Greger, MD, will present his book, How Not to Die: Foods Scientifically Proven to Prevent and Reverse Disease. An educational outreach program provided by Asha Sanctuary and sponsored

by Buffalo Vegan Society. $15. Burchfield Penney Art Center, 1300 Elmwood Ave, Buffalo. Facebook. com/buffaloveg. Facebook.com/ashasanctuary.

TUESDAY, MARCH 15 Reiki, Meditation and Breathwork Fusion – 7-8pm. Certified meditation/life coach and reiki master, Shawn Marie Cichowski will guide attendees through an hour of mindful breath work, visual meditation and optional reiki. $15. WNY Life Coaching Center, 5500 Main St, Williamsville.

RSVP required: 716-560-6552 or WNYLifeCoaching@gmail.com. WNYLifeCoaching.com.

Qigong – 7pm. Audubon Library Holistic Lecture Series. Christopher Owen, a devoted practitioner of qigong will lead this session for those interested in learning about and practicing this healing modality using physical movement, mindful breathing and the power of the mind. Free. Audubon Library, 350 John James Audubon Pkwy, Amherst. Preregister: 716-689-4922.

WEDNESDAY, MARCH 16 Introduction to Mindfulness – Noon-1pm. Presented by Mindgardens, LLC. Free. Buffalo and Erie County Public Library, 1 Lafayette Sq, Buffalo.

716-259-2994. MindGardens.net.

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FRIDAY, MARCH 18 Introduction to Mindfulness – 6-8pm. Learn about mindfulness. Free. Mindgardens, LLC Office, 484 Connecticut St, Buffalo. 716-259-2994.

MindGardens.net.

Yoga, Art and Wine – 6-9pm. Engage all your senses.

A bi-monthly Friday evening program starts with a restorative yoga class and continues with a viewing of a local art exhibit and meeting with featured artist, Tamar Skrlin. $30/preregister, $35/at door. 235 S Elmwood Ave, Ste 120, Buffalo. Register: WnyOsteoWellness. com/signup-special-events. 716-626-6301.

SATURDAY, MARCH 19 Meeting Ike: “Rainbow” Children’s Playshop – 9-10am. Led by Marina (Liaros) Naples. Children, ages 7 to 11, are led on a guided meditation using the rainbow to teach chakra colors for healing. $10. My Garden of Healing, 2770 Main St, Ste 2, Newfane.

Registration required: 716-807-5354.

Yoga with Essential Oils-Alignment: A Return to Wholeness and Balance – 10-11:30am. Short discussion about use of essential oils and their benefits followed by yoga practice to help the body and mind move toward a holistic state of being. $25. Be Healthy Institute, 40 Main St, Hamburg.

716-648-3400. BeHealthyInstitute.com.

TUESDAY, MARCH 22 What is an Emotional Cleanse and Why You May Need One – 7pm. Audubon Library Holistic Lecture Series. Paul Cartone, a licensed psychotherapist, life and sports performance coach will discuss what emotional toxins are, how to recognize and uncover them and exactly what an emotional cleanse is. Free.

Audubon Library, 350 John James Audubon Pkwy, Amherst. Preregister: 716-689-4922.

WEDNESDAY, MARCH 23 Introduction to Mindfulness Workshop – 9amnoon. Erie County Council for the Prevention of Alcohol and Substance Abuse. Led by Mindgardens, LLC. $25. Harlem Road Community Center, 4255 Harlem Rd, Amherst. 716-831-2298. Register: Eccpasa.org.

Gentle Restorative Yoga – 9:30-10:30am. Six-week class on Wednesdays thru Apr 27. These weekly sessions are for anyone seeking benefits of a relaxing, gentle, restorative practice. Specifically designed to reduce pain, anxiety, tension and/or stress. No prior yoga experience required. $90. Buffalo Spine and Sports Medicine, 100 College Pkwy, Ste 100, Williamsville. Register: BuffSpine.com/calendar.

THURSDAY, MARCH 24 Introduction to Mindfulness – 6-8pm. Learn about mindfulness. Presented by Mindgardens, LLC. An eight-session group begins Thursday, March 31. Free. Unitarian Universalist Church of Amherst, 6320 Main St, Amherst. 716-259-2994.

MindGardens.net.

Satsang: The Gayatri Mantra – 7-8:30pm. Kerry leads an evening exploring this ancient mantra and becoming familiar with its soothing sounds. Free.

Himalayan Institute, 841 Delaware Ave, Buffalo.

Registration required: 716-883-2223. HIBuffalo.org.

SATURDAY, MARCH 26 Meeting Ike: “Energy Healing” Children’s Play-

shop – 9-10am. Led by Marina (Liaros) Naples.

Children, ages 7 to 11, are taught how to do laying-on-the-hands healing (non-touch method) in person and remotely. Prerequisite: previous playshops, Meditation Basics, “The Forest” and “Rainbow”. $10. My Garden of Healing, 2770 Main St, Ste 2, Newfane. Registration required: 716-807-5354.

Library, 350 John James Audubon Pkwy, Amherst.

Preregister: 716-689-4922.

Foundations of Energy Healing for Animals – 7-9pm. Learn how to help your animals feel better using simple methods from the Orient. $30. Ancient Far East Healing Arts, 3110 Eggert Rd, Tonawanda.

Register: Susi Rosinski: 716-803-0113.

SUNDAY, AUGUST 14

TUESDAY, MARCH 29 Sound Healing with Tibetan Singing Bowls – 7pm. Audubon Library Holistic Lecture Series. Peg Crawford, MS, a licensed Mental Health Counselor will discuss the ancient technique of Sound Healing, used to realign the vibrational frequencies within the body to release toxins, promoting healing on a physical, emotional and spiritual level. Free. Audubon

savethedate SUNDAY, AUGUST 14 Fifth Annual Holistic Health Expo – 11am4pm. Marcy Casino, Delaware Park, Buffalo.

Jill O’Hara: 716-425-2996.

ongoingevents NOTE: All calendar events must be received by the 10th of the month and adhere to our guidelines. Review guidelines for submissions at BuffaloAwakenings.com or email Publisher@BuffaloAwakenings.com for more information.

tuesday North Tonawanda Farmers’ Market – 7am-1pm.

Payne Ave at Robinson St, North Tonawanda. 716830-6025.

Yoga – 9:45am. Everyone welcome. $48/4 classes.

Clarence Hollow Wellness Center, 10946 Main St, Clarence. 716-572-2096.

wednesday Qigong – 6:30-7:30pm. Open class. No reservations required. Participate in a single session or continue with multiple meetings. $15. 22 Lafayette Blvd, Williamsville. 716-622-6332. DonaldWScott.com.

Yoga Reset – 6:30-7:45pm. A gentle practice suitable for all levels of students. $15/class, $48/4 classes. Clarence Hollow Wellness Center, 10946 Main St, Clarence. 716-310-3858.

RichardJasonBruke.com.

Meditation – 7-7:45pm. A serene atmosphere to relax the mind. All levels welcome. Donation.

Udumbara Yoga, 400 Plain St, Lewiston. UdumbaraYoga.com.

thursday

Drop-in Yoga Class – 9:30-11am. Intermediate level. $12. Himalayan Institute, 841 Delaware Ave, Buffalo. 716-883-2223. HIBuffalo.org.

Elmwood Village Farmers’ Market – 10am-2pm.

This winter market features 15-20 vendors along with food trucks. A producer-only market; all vendors grow or produce what they sell to create a diverse and healthy local economy. Buffalo State College, Buckham Hall, Rockwell Rd near Grant St, Buffalo. 716-881-0707. ElmwoodVillage.org.

Market at Horsefeathers-Winter Market – 10am2pm. This market features over 15 diverse vendors.

Come by for brunch, fresh produce and great gifts or snacks. Market at Horsefeathers, 346 Connecticut St, Buffalo. Buffalofts.com.

classifieds Fee for classifieds is a minimum charge of $20 for the first 20 words and $1 for each additional word. To place an ad, email Publisher@BuffaloAwakenings. com. Deadline is the 10th of the month.

CLASSES

North Tonawanda Farmers’ Market – 7am-1pm.

Payne Ave at Robinson St, North Tonawanda. 716830-6025.

Drop-in Yoga Class – 5:30-6:30pm. Beginner level. $10. Himalayan Institute, 841 Delaware Ave, Buffalo. 716-883-2223. HIBuffalo.org.

saturday North Tonawanda Farmers’ Market – 7am-1pm.

Payne Ave at Robinson St, North Tonawanda. 716830-6025.

Clinton-Bailey Farmers’ Market – 7am-6pm.

1517 Clinton St, Buffalo. 716-822-2466. ClintonBaileyFarmersMarket.com.

AVATAR SELF DISCOVERY SESSION – We know we should forgive, but, has anyone ever taught you how to forgive? Start fresh with a fourstep forgiveness exercise from the Avatar course.

For a free session, call Tia Greno: 716-633-0715.

FOR RENT SPACES FOR RENT – Beautiful spaces available for rent for massage therapists or similar practitioners in Complete Wellness Center. Contact Laura at 716-253-6548 ext. 208 or Laura@CompleteWellnessWNY.com for details.

CompleteWellnessWNY.com.

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Buffalo, NY

BuffaloAwakenings.com

communityresourceguide

MANGIA CAFÉ

621 Center St, Lewiston 716-754-1517

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, email Publisher@BuffaloAwakenings.com to request our media kit.

ACUPUNCTURE SHENDAO ACUPUNCTURE B.Schamberger, LAc 334 Bryant St, Buffalo 716-883-3166

Now offering a special, anti-stress treatment which rebalances energy; resulting in a calmer mind, healthier glow to facial skin and brightening of the eyes.

CHIROPRACTIC INNER BALANCE CHIROPRACTIC Dr. Alison Bramer Cummings & Dr. Tammy Bialek-Lehrer 2800 Sweet Home Rd, Ste 1, Amherst 716-210-1060 • InnerBalanceChiro.com

Gentle adjustments; no cracking, snapping or bending. Treating neck, back, shoulder pain, headaches, scoliosis, migraines, vertigo, digestive issues, behavior issues, sports injuries, carpal tunnel, TMJ and more. See ad, page 8.

CLEANING SERVICES – NATURAL SIMPLY KLEAN

Jill O’Hara, Owner 716-425-2996 Professional cleaning service and solutions. All natural and chemical free. No toxins or harmful odors.

If you need a deep, thorough cleaning or a weekly clean we can do it. Call Jill for a quote. See ad, page 7.

DENTISTRY AESTHETIC ASSOCIATES CENTRE Dr. Todd Shatkin 2500 Kensington Ave, Ste A, Amherst 716-839-1700 • GR8Look.com ShatkinDentalOffice@gmail.com

Offering complete restorative and cosmetic dental care for adults and children. Includes bonding, veneers, bleaching, crown and bridge, dental implantology (all stages), mini dental implants and general dental care. See ad, back cover.

CONTEMPORARY DENTISTRY

Dr. Arlene Messer & Dr. Anna Belous 2052 S Clinton Ave, Rochester 585-244-3337 • DentistryWithAHeart.com

Naturally good food. Glutenfree and vegetarian options.

Breakfast served all day and lunch; 8am-2pm. In the heart of beautiful, historic Lewiston.

See ad, page 13.

HOLISTIC CENTER

At Contemporary Dentistry, we care about your total health, offering an individualized approach for cavity prevention, including saliva testing, biocompatible materials, safe mercury-filling removal, laser and minimally invasive dentistry. See ad, page 22.

FITNESS

HIMALAYAN INSTITUTE

841 Delaware Ave, Buffalo 716-883-2223 • HIBuffalo.org Buffalo’s Center for yoga, meditation and wellness. Yoga, meditation, Ayurveda, homeopathy, yoga teacher certification, CEU’s for yoga instructors, bookstore and gift shop. Reconnect with your body, relax the mind and rejuvenate your spirit. See ad, page 18.

HOMEOPATHY

CITY OF LIGHT FITNESS

HOMEOPATHIC HEALERS

Jared Callahan, Owner, Fitness Trainer 716-866-3747 Info@CityOfLightFitness.com CityOfLightFitness.com Jared has developed a lifestyle approach to fitness and healthy living, integrating outdoor wateroriented sports like Stand Up Paddleboarding (SUP) with a structured strength and conditioning program. Call for a fun and unique style of fitness training.

156 Ramsdell Ave, Buffalo 716-310-3789 Arup_2000@yahoo.com HomeopathicHealers.com

Where healing is a way of life.

Arup Bhattacharya, PhD, is a Homeopath educator, practitioner and a research faculty at Roswell Park Cancer Institute. Make an appointment or join one of the courses. See ad, page 7.

LIFE COACH

HEALING THERAPIES

WNY LIFE COACHING CENTER – LIFE COACH

DONALD W. SCOTT

Healing Body, Mind and Spirit 22 Lafayette Blvd, Williamsville 28 Park Ave, Cassadaga Robson Rd, Middleport 716-622-6332

Shawn Marie Cichowski, Owner, Certified Life/Soul Coach 5500 Main St, Ste 313, Williamsville 716-560-6552 • WNYLifeCoaching.com

Don has spent many years studying and practicing the healing arts of the Far East. Offering private sessions in many modalities such as yoga, qigong, reiki, massage, intuitive healing and light therapy.

Call Don today for an appointment or to lead a workshop on any of these topics.

Life coaching devoted to helping others help themselves. Using traditional and nontraditional coaching techniques to empower and heal from the inside out.

Offering life/soul coaching, dream building, energy work, mindfulness and meditation, breathwork. See ad, page 26.

MEDIA

HEALTHY DINING

PLANTING SEEDS TV SHOW

700 CENTER ST – JUICE BISTRO & CAFÉ

Jill O’Hara, Owner and TV Host PlantingSeeds2016@gmail.com 716-425-2996 • PlantingSeeds.us

700 Center St, Lewiston 716-429-5466 • 700CenterStreet.com

Serving a wonderful selection of natural and organic foods.

Vegan, vegetarian, dairy-free and gluten-free options. Healthy smoothies, organic coffee, wheatgrass shots, wraps, paninis, baked goods and granola made in house. A must visit in historic Lewiston. See ad, page 12.

Providing reliable information on holistic practices, healthy options, balanced living as a resource for the community. A weekly TV program that hosts guests offering knowledge on various wellness topics. Tune in to Channel 20, times to be announced in March.

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ORGANIZATION

MINDFULNESS MINDGARDENS

484 Connecticut St, Buffalo 716-259-2994 • Mindgardens.net Cultivating transformation. Find a better direction in life. New lifechanging groups forming regularly.

Free introduction to Mindgardens services on Friday, March 18 at 6pm. See ad, page 8.

CLARENCE HOME ORGANIZER Laurie Adornetto P.O. Box 421 • 716-515-8516 ClarenceHomeOrganizer.com

Laurie has perfected the art of decluttering and reorganizing your best belongings. Transforming your clutter into visual calm. Gain the tools to minimize excess and maintain lifestyle with ease and order.

NUTRITION SMART NUTRITION BY FRANK

Frank Giardina, RDN, CDN 5500 Main St, Ste 344, Williamsville 716-220-2342 Frank@SmartNutritionByFrank.com SmartNutritionByFrank.com

PETS ANCIENT FAR EAST HEALING ARTS FOR ANIMALS Susi Rosinski 3110 Eggert Rd, Tonawanda 716-803-0113 • ReikiBySusi.com

Energy medicine, medical qigong, acupressure, Karuna reiki and chi’atsu. Relief from stress, anxiety, behavioral issues, arthritis, immune deficiency, speeds healing of injuries, surgery and more. See ad, page 18.

Offering no nonsense, sciencebased medical nutrition support for patients looking to achieve better control of blood glucose, lipid levels, blood pressure as well as improved body composition and athletic performance. Covered by most insurances.

We make house calls too! See ad, page 6.

PHYSICIANS

ORGANIC FARM PRODUCTS

BUFFALO SPINE & SPORTS MEDICINE

ALPINE MADE LLC

Kerry Beiter, Owner 5363 East Creek Rd, S Wales 716-430-9928 • AlpineMade.com Our certified organic goat farm is located in WNY and centered on pasture raising a small herd of Alpine goats using sustainable and organic farming practices. We craft the finest skincare products with our raw organic goat milk.

Visit our website or like us on Facebook for additional information.

100 College Pkwy, Ste 100, Williamsville 200 Sterling Dr, Ste 200, Orchard Park 6000 Brockton Dr, Ste 109, Lockport 716-626-0093 • BuffSpine.com

One of the largest and most established physical medicine and rehabilitation practices in Western New York.

Non-surgical rehabilitation and therapy for acute injuries and chronic conditions. Holistic care focusing on patients’ functions. Take back your lifestyle! See ad, page 7.

ORGANIC SPA GREEN SPA VILLAGE HOLISTICS

Joei Marie Lucey, RN, Green Spa Owner 5526 Main St, Williamsville 716-635-6482 • GreenSpaHolistics.com Organic holistic spa focusing on health and wellness. Pamper your body, mind and spirit. Spa services include massage, facials, body treatments, energy balancing, life coaching, craniosacral, reflexology, Emotional Freedom Technique, hypnosis, aromatherapeutic touch and more.

PILATES STRETCH PILATES

1127 Wehrle Dr, Williamsville 716-626-7484 StretchWNY@gmail.com • StretchWNY.com A Pilates studio offering private and small group sessions focusing on stretching, strength posture a n d c o r e t r a i n i n g . Vi s i t Facebook, Instagram and the Pilates and fitness blog online. See ad, page 20.

REIKI ANCIENT FAR EAST HEALING ARTS Susi Rosinski 3110 Eggert Rd, Tonawanda 716-803-0113 • ReikiBySusi.com

Medical qigong/therapeutic tai chi, Karuna reiki, meditation. Relief from pain, anxiety, depression.

Speeds healing of injuries and surgery. Boosts immune system and more. See ad, page 26.

GOOD VIBES HEALING

Debra Espe, Reiki Master, BioGenesis Practitioner, Herbal Consultant West Seneca • East Aurora 716-220-8907 • HolisticAndHealthyU.com A holistic approach that addresses your individual needs. By using energy techniques such as reiki and BioGenesis combined with herbal and essential oils, we’ll work together to help you achieve a sense of well-being and optimal health.

WNY LIFE COACHING CENTER – REIKI

Shawn Marie Cichowski, Owner, Reiki Master 5500 Main St, Ste 313, Williamsville 716-560-6552 • WNYLifeCoaching.com Helping you help yourself naturally, healing from the inside out. Reiki master and certified meditation instructor. Self-care and stress management trainer. See ad, page 26.

SELF DEVELOPMENT DESIGN FOR LIVING – THE AVATAR COURSE Tia Greno 716-633-0715 • TiaG12345@gmail.com

What is the greatest personal achievement? It is not any form of material wealth, quality of fame or degree of power. What then? The greatest personal achievement is peace of mind. Contact Tia for a free introduction to Avatar. See ad, page 23.

T he more colorful the food, the better. I try to add color to my diet, which means vegetables and fruits. ~Misty May-Treanor 30

Buffalo, NY

BuffaloAwakenings.com

EMERGING VIBRANT WOMEN EMPOWER AND AWAKEN YOUR FEMININE SOUL

Kohava Howard, LPN, LYYD, Reiki Master, Holistic Life Coach • E Amherst 970-208-2503 • KohavaHoward.com Intuitive, holistic, health and wellness life coaching for women over 40 that are experiencing major life transitions. Reclaim your vibrant inner joy and feminine power to live your authentic life. Private sessions, workshops, Skype or phone.

SKIN CARE AESTHETIC ASSOCIATES CENTRE Dr. Sam Shatkin 2500 Kensington Ave, Amherst 716-839-1700 • GR8Look.com

Achieve natural rejuvenation with surgical and non-surgical services in the fields of plastic surgery and advanced skin care. Dr. Shatkin and his team of health professionals help clients look and feel better about themselves.

See ad, back cover.

SPA TRES AURAE SPA

5195 Main St, Williamsville 716-478-7546 SpaBuffalo.com Tres Aurae Spa offers a calm setting for all your spa needs.

Services include their Best of Buffalo natural, seaweed-based facials, therapeutic massage, hair blowouts and styling, hair removal, and manicures and pedicures. Relax and enjoy spa services for individuals and groups in this award-winning facility.

SPECIALTY MARKET THE NATURAL LINK

Specialty Meat Market 105 Portage Rd, Lewiston • 716-754-1199 Facebook.com/TheNaturalLink Free-range chicken, wildcaught fresh seafood, Boar’s Head deli meats, Angus Reserve beef, local honey, maple syrup, farm-fresh eggs, goats and cows milk. Excellent service and friendly owners (Brian and Cathy). See ad, page 14.

THERMAL IMAGING DYNAMIC THERMAL IMAGING Carol Knapp, CCT, office manager 585-734-6083 NYDTI.com

Provides radiation-free, noninvasive clinical imaging for detecting and monitoring overall health as well as a number of diseases and injuries. Totally safe, FDA-approved and available to women, men and children. Take responsibility for your own health and be proactive with Dynamic Thermal Imaging. See ad, page 9.

WELLNESS CENTER

Establishing an Environmentally Responsible Society Begins with Us

BEHEALTHY INSTITUTE

Jill Chiacchia, Founder and Director 40 Main St, Hamburg 716-648-3400 BeHealthyInstitute.com Healthy cooking classes, fitness classes, health coaching, wellness resources and living well seminars. Come see how easy healthy is. Like us on Facebook.com/BeHealthyInstitute.com. See ad, page 7.

WINE – ORGANIC ADDY’S FINE WINE AND SPIRITS 8584 Transit Rd, E Amherst 716-810-9495

Our friendly, warm staff, great wine and free weekly tastings will make you want to keep coming back. Large selection of organic wines. Check us out on Facebook.

LEXI’S FINE WINE AND SPIRITS 55 Crosspoint Pkwy, Getzville 716-689-2233

Our friendly, warm staff, great wine and free weekly tastings will make you want to keep coming back. Large selection of organic wines. Check us out on Facebook.

YOGA RISING SUN YOGA

5225 Sheridan Dr (at Evans St) Georgetown Square, Williamsville 716-632-5802 • RisingSunYoga.com Rising Sun Yoga offers you the opportunity to introduce yoga to your life if you are new and to immerse yourself if you are practiced. You will love the energy at Rising Sun. Check out our schedule and events at RisingSunYoga.com or Facebook. See ad, page 5.

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Everyday Sustainability April Issue To advertise or participate in our next issue, call

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