July 2020 Evolving Magazine

July 2020 ~ Volume XII, Issue 5

Evolving A Guide for Conscious Living

KANSAS CITY

SLEEP WELL DESPITE

UNCERTAINTY

Justice Is Good Mental Health

OVERCOME ANXIETY ABOUT REOPENING What Death Can Teach Us About Changing the World EVOLVINGMAGAZINE.COM

Dr. Kat Bowie, Psy.D., C-IAYT, eRYT-500  Clinical Psychologist  Certified Yoga Therapist  Reiki Master  Tonglen Meditation Teacher

 Nutritional Consultant  Trauma Specific Yoga Classes  Trauma-Sensitive Yoga Teacher Training (YACEP)

Forward Movement, LLC 8301 Stateline Road Suite #202 Kansas City, MO 64114 816-960-4525 ~ DrKatBowie@kc.rr.com ~ www.DrKatBowie.com

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Contents

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What Death Can Teach Us About Changing the World

A Zero Waste Life 9 Sleep Well Despite Uncertainty 10

11 Managing Anxiety in America Today

Stay Connected all Month! *Read the magazine online: www.EvolvingMagazine.com *Like us on Facebook: www.facebook.com/EvolvingMagazine *Follow us on Twitter: @EvolvingMag

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Departments Publisher Jill Dutton 913-944-1298 jill@evolvingmagazine.com Editorial Assistants Judy Kirkpatrick Chrisi Spooner Polly Swafford

Web Layout/Design Christine Lamb Advertising Karen E. Cowdry Jill Dutton

News Books Journey to Wholeness Horoscope

4 6 7 12

Monthly Columnists Jude LaClaire, Emily Day, Aluna Michaels, Nancy Russell ON THE COVER:

EVOLVINGŠ 2020 all rights reserved. The opinions expressed are those of the authors. The articles in EVOLVING are not meant to represent any form of medical or psychiatric care. No portion of the publication may be reproduced without express written permission from the publisher.

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Texas Poppies, photo by Jill Dutton www.USAbyRail.blog

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Wellness Products

BOLTS

Vedic Botanicals

BOLTS are easy-to-pack wellness boosters – small enough to fit TSA regulations – are quick jolts superfoods designed to deliver functional benefits.

Varieties include:

Vedic Botanicals offers an array of organic Ayurvedic body care products. Formulas are based in Ayurveda, a 5,000 year old system of health and wellness native to India. 99% of all their ingredients are USDA certified organic, 1% is wildcrafted. Everything is sourced from US-Based companies.

Their packaging is zero-waste. Labels are compostable and jars are reusable or recyclable. Lastly, their apothecary workshop is solar powered, so all of their products are produced using solar energy. Price: Varies

Immunity – 200% daily value of vitamin C, echinacea, probiotics Digestion – apple cider vinegar, ginger, 650MM CFU probiotics Energy – 100mg of caffeine from coffee fruit extract, berries Wellness – acai, oil of oregano Metabolism – 66mg cayenne, tomato, green tea extract https://www.bolthouse.com/products/beverages/ bolts-shots/

Pillow Cube This is a must-have pillow for side sleepers as it helps with spinal alignment, decreases sleep apnea and reduces acid reflux. It’s made in the U.S.A. out of the same high rebound comfort foams that the top bed-in-the box companies use.

Pillow Cube gives you a highly engineered, structurally soft, perfectly shaped bed for your head wrapped up in a silky-smooth stretchy cover. It is perfect to take travelling and even to use in between your legs for the best night’s rest. www.pillowcube.com; $69.99.

Awesome Balm Maika'i Loa LLC, a Hawaiian-based and sustainably focused company, released its flagship product – AWESOME BALM™ – on May 15. AWESOME BALM™ is an allnatural, handcrafted balm that melts away the discomfort of sore muscles, aching joints, and everyday tension – helping your body to perform at its best. Created by Jerry Iwankiw, a Big Island-based contractor and avid surfer, AWESOME BALM™ contains a unique blend of essential oils derived from natural sources.

Defense Balm — https://amzn.to/383M9Bh

Boost Oxygen There can potentially be negative effects of wearing a mask for too long, which can be described as “Face Mask Fatigue" and is like the effects of hypoxia (or oxygen deficiency).

Breathing in oxygen alleviates the symptoms of Face Mask Fatigue by providing the lungs the necessary oxygen it requires for your body to create energy. If you need to wear your mask for long periods, access to supplemental oxygen like Boost Oxygen can help restore your oxygen levels and help you feel better.

Filled under pressure into convenient and affordable canisters, Boost Oxygen is for nonmedical use and obtained without a prescription.

It is used by people at higher altitudes, athletes, senior citizens, students and more for recovery, performance, focus and general health and wellness.

Founded in 2007, Boost Oxygen has gone from the pioneer in the industry to being the #1 personal oxygen canister company in the world, making access to all-natural and beneficial supplemental oxygen immediate to anyone, anytime, anywhere. https://amzn.to/2YKgFNN

Vimco Wellness They’ve taken the drinks you love and have given them a boost. You can drink regular lemonade, or you can drink their lemonade and fight inflammation, boost your immune system, and crush your to-do list! That one daily ritual will lead to benefits that really add up.

Price: $14.99 - $49.97 https://vimcowellness.com/

https://awesomebalm.com/

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Outdoor Products 5

Swiminista All Swiminista designs are made from luxury recycled fabric that makes use of the millions of tons of post-consumer plastic bottles polluting our oceans.

Andréa Bernholtz was inspired to create SWIMINISTA in an effort to give women the confidence to celebrate their own bodies and to reduce the impact swimwear has on the planet by softening her own footprint, using luxury recycled fabrics to create her entire collection. https://www.swiminista.com/

The Restroom Kit At a time when reducing disease, bacteria and viruses is more important than ever, this kit plays an impactful role and it’s supporting first responders and medical professionals in the process. This compact, all-inone pack provides the four most essential items needed when using an inadequate or unsanitary restroom to protect against germs and harmful bacteria.

Each kit contains a patented oversize seat cover with rear pocket to support stability and alignment, 1 yard of 3 ply toilet paper, hand wipe and flushable tush wipe. Price: 3 pack - $11.00 https://therestroomkit.com/

Bug Out Bar As an early adopter of edible insects, a lot of folks will ask, “Why eat crickets?” You may even be wondering that yourself. The short answer is that they are a sustainable and nutrient-dense food. Crickets are packed with protein and nutrients, making it a nutritional powerhouse.

Price: $34.99 for 12pack of high protein snack bars. https://amzn.to/2VLHCyP

Dr. Plotka’s Toothbrush Travel ToothBrush Yes, you’re backpacking. No, you don’t have to throw your oral hygiene out the window! Give your dentist a break and pack Dr. Plotka’s travel toothbrush. Using Naturally Antimicrobial* Bristles that are infused with EPA-approved silver, they naturally eliminate 99.9% of bacteria that grow on the bristles within six hours. https://amzn.to/2ZoiMpl

TP Kit

DefineMe HANDS DefineMe was born from a deep desire to help make a difference in people’s lives.

By understanding the connection between scent and emotion, we found fragrance to be a powerful way to deliver positive affirmations. Affirmations such as, being worthy of love, being respected, feeling confident and having the strength to pursue your dreams.

DefineMe is the indie brand spreading the love for self-care.

Last month it unveiled the scented moisturizing hand sanitizer spray DefineMe Hands to high selling demands. The vegan, cruelty-free and eco-friendly fragrance line isn’t slowing down as it launches the Self-Care, Stay Home, Love Bundles.

Use the promo code: jill10 to save 10% off your entire order! https://definemefragrance.com/ products/clean-hand-sanitizer

Every good backpacker knows the key to a successful trip relies on how well you prepare. Ensure you won’t experience any hiccups while on your outdoor adventure by bringing TP Kits along! 100% biodegradable, TP Kits comes complete with 5 tissues and 2 wet wipes for those “got to go” moments on the trail!

Individual pack price: $2.00/10 pack price: $10.00 https:// www.tpkits.com/

Bottle None Plastic free, easy travel hair care is FINALLY here!!! Bottle None is a growing sustainable beauty brand created by two sisters whose nourishing and easy-to-use natural bar shampoos and conditioners are plastic packaging free. Perfect for summer travels and road trips!

Each of their luscious bars has no extra water to weigh down their formula, and no unnecessary plastic bottles to weigh down the world. https://bottlenone.com/ EVOLVINGMAGAZINE.COM

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Book News

Journaling Can Help You Power Your True Potential If you’ve always wanted to try journaling but didn’t know how to get started, take heart. With the right tools, it can be easy, enjoyable, and most importantly, it can be life changing.

Empowered: A Motivational Journal for Women contains inspirational writing prompts, thought-provoking exercises and quotes worth contemplating to encourage you to open your mind, manifest your goals and reflect on your dreams.

Written by award-winning author and licensed psychotherapist Michaela Renee Johnson, Empowered is designed to help you connect with your deeper self and visualize your intentions through creative exercises. The author can address topics, such as, ‘how to find hope and create dreams during uncertain times,’ and ‘how to focus on things you want to create

in your life while dealing with change,’ among others.

Organized around the themes of dream, believe and achieve, Empowered includes exercises that ask you to explore your feelings and thoughts through writing, while others encourage you to go beyond the book to meditate, listen to music or enjoy nature―and return to contemplate your experiences.

There’s no right or wrong way to use this motivational journal; the important thing is to begin.

Empowered: A Motivational Journal for Women provides: Creative freedom―Explore outof-the-box ideas like drawing and coloring, creating a vision board, or crafting a reflective poem.

Your own space―The colorful, beautifully illustrated modern layout gives you abundant room

to express yourself directly in the pages of this motivational journal.

Inspiring words―Cultivate a positive mindset with quotes from influential women like Alice Walker, Amelia Earhart and Michelle Obama.

You can unlock your true potential and create positive changes in your life―and journaling is a powerful way to start.

Michaela Renee Johnson is an award-winning author, licensed psychotherapist and host of the top iTunes podcast, Be You Find Happy, which encourages people to speak their truth with grace and live a courageous life of authenticity. Her initiative, Be You Find Happy, holds workshops and conversations on finding happiness in spite of life's setbacks and has landed her speaking opportunities across the

nation. She is an avid adventurer, having traveled to more than 20 countries, and self-proclaimed "Boho Mom" who loves all things metaphysical as well as poetic quotes. She is a Sagittarius and an ocean-lover who lives in Northern California with her husband and young son, and a homestead full of animals. In her spare time, she's often hiking, doing yoga, gardening, golfing or reading.

Connect with her at www.MichaelaRenee.com or on Instagram @MichaelaReneeJ. Empowered: A Motivational Journal for Women Publisher: Callisto Media Release Date: June 9, 2020 ISBN-10: 1647390524 ISBN-13: 9781647390525 Available from Amazon.com

Kansas City Author Earns National “Gold” Award From COVR For Her Book The Evolution Empath: A Practical Guide for HeartCentered Consciousness

The book’s award-winning author, The Rev. Dr. Stephanie Red Feather, is a divine feminine change agent and champion of The Coalition of Visionary empaths. Her passion is to help Resources (COVR), a Denverfellow sensitive souls break out of based trade organization, is energetic jail and fully embrace honored to announce The their soul’s evolution as coEvolutionary Empath: A creators of new earth Practical Guide for Heartconsciousness. As a shamanic Centered Consciousness has been minister and prolific creator of named a Gold Winner in this spiritual tools, including books, year’s 2020 COVR Visionary video home study courses, Awards. meditations and Each year COVR gives workbooks, Red Feather Visionary Awards to has helped thousands to nominees selected connect with their from among the best sacred self and heal their products in the Mind human wounds. Red Body Spirit industry.

Feather holds a Master’s Both COVR members and Doctorate in and non-members are shamanic studies and is eligible for the awards. a mesa carrier in the The Evolutionary Pachakuti Mesa Empath, a No. 1 Tradition of Peru. She is international best-selling book, a contributing author to the No. 1 captured the first place award in best-seller Chaos to Clarity and one of the most competitive the upcoming book The Ultimate categories in 2020 Visionary Guide to Self-Healing Volume 2.

Awards: Personal Growth and “I am thrilled to receive this Self-Help. It is a guide for honor, especially as a first-time empaths seeking to understand author. My life has been quite the their unique nature, fully journey from Air Force officer to manifest their gifts, and embrace shamanic minister and spiritual their role in the evolution of teacher,” Red Feather said. “This human consciousness. book is making an impact and I

couldn’t be more gratified to know I am serving my fellow sensitive souls.”

Red Feather is the founder and director of Blue Star Temple, an online resource for spiritual seekers to learn energetic skills, hone empathic abilities, access spiritual knowledge, and connect with cosmic consciousness. Her specialties include masculine-feminine balance, boundaries, energy hygiene, shamanic consciousness, embodiment, and celestial mysteries. The company’s website at www.bluestartemple.org offers additional information about The Evolutionary Empath which can be purchased in paperback, audio book, or digital format any place books are sold.

In a change from previous years, the COVR Visionary Awards were judged by both the retail members of COVR and the general public. Votes from COVR’s retail members accounted for 60 percent of the total score. Votes from the general public made up the remaining 40 percent. The final scores resulted from the application of a proprietary

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algorithm developed

by COVR administration. The change, made by COVR’s Board of Directors in 2015, has provided more entrants the opportunity to leverage the marketing potential of their entry by conducting a social media campaign or email campaign that draws their audience to vote for their book.

“We’re quite pleased with the breadth and quality of entries in each of our four major categories,“ noted COVR president Karen Stuth. “This year’s awards program also included new opportunities for entries in a number of emerging categories. The entries considered this year well represent the growth and maturing of the mind body spirit industry.”

Stuth also observed that distributors and retailers both inside of and outside of this niche industry should take note of the wonderful selection of entries and winners with an eye toward including these books in their own store inventories or catalogues.

Journey to Wholeness 7

Justice Is Good Mental Health

BY JUDE LACLAIRE, PH.D.

L

iving in a culture where negative prejudices or discrimination exist can have a deep impact on one’s identity, self-esteem, and self-perception. We know that racism, sexism, homophobia, and other discriminatory beliefs can have a lifelong effect on one’s physical and mental health. Let’s look at how racial discrimination effects mental health.

A University of Michigan study followed 681 youths for eighteen years from 1994 (mean age fifteen) to 2012 (mean age 32). All participants lived in an economically disadvantaged urban area in the Midwest. Not surprisingly, they found that perceived racial discrimination predicted an increase in anxiety and depression symptoms.

The study revealed major gender differences. Black males reported higher rates of perceived discrimination than Black women.

They found that Black women tend to use avoidant coping mechanisms, while Black men may use more combative forms of coping. Black women have a tendency to lean on social support, including family and friends, as a coping strategy when they experienced gendered racism. Historically and currently, Black women have better job opportunities, because Black men more commonly face discrimination in the labor market.

As present-day protests strongly remind us, stereotypes and public policies regarding the judiciary system mean that Black males endure much higher rates of mass incarceration, stop and frisk, and brutal policing. Even in the current conversation, issues of mental health, are not being addressed. It is important to begin to ask Black men with depression about their perceived racial

discrimination over the life course. It is also important to recognize the outsized burden of Black women in our culture.

More recently, there is awareness and discussion of ‘micro aggressions’ experienced by people of color or other minorities. It is essential to consider all discrimination or prejudice, ranging from smaller, daily events to larger, more brutal, and long-term experiences.

As we recognize the short- and long-term effects of these experiences, we need to adjust our approaches and imagine better solutions. We must have systemic change in our justice and educational systems alongside improved economic opportunities and access to medical and mental health care.

People also experience a sense of shame about having depression, anxiety, and other mental health issues. Because of previous historical and personal experiences, people of color distrust the medical and mental health professions. Issues of affordability and access also need to be addressed.

psychological wounding caused by war, racism, poverty, and violence. It would support historical memory and critical reflection and help people by acknowledging their experiences, helping them to creatively make sense of and respond to the world.

He encouraged people to reach for “an opening against all closure, flexibility against everything fixed, elasticity against rigidity, a readiness to act against all stagnation.”

It is important for everyone, whether engaged in mental health services or not, to affirm the experiences of those who have experienced pain and suffering in their environment. Denial of these On a personal level, we can be experiences has a debilitating part of the problem or part of the effect. Once affirmed, take action solution. We can look at our in any way you can – in personal personal interactions with others relationships, in your community, and our behavior and actions in all and in influencing systemic areas of our lives. Margaret change.

Hagerman, author of White Kids: Let us hope that, through Growing Up with Privilege in a examination or ourselves and our Racially Divided America, did actions, we can effect positive research for two years imbedded change in the environment by in an upper-middle class white changing ourselves. neighborhood looking at 36 children ages six to ten. She found that the children’s experience and Jude LaClaire, knowledge of racial history and Ph.D., LCPC is a interaction with a racially diverse counselor and group of people was educator at the disappointingly low or nonHeartland existent. She recommends that Holistic Health parents think more about the good Center. She is of all children, not just their own. the author of the “Life Weaving She also found that talking about Education Curriculum” that teaches racial equality was not as helpful creative, effective, holistic problem as actually giving those solving. For counseling appointments experiences in a child’s daily life. (confidential video sessions), As a mental health practitioner, seminars, in-service training, or I found the ideas and approaches speaker’s bureau, call of ‘liberation psychology’ helpful.

913-322-5622 or This mindset was first articulated

by Martin-Baro, a Spanish-born drjude@heartlandholistic.com; Jesuit and social psychologist www.heartlandholistic.com. Some working in El Salvador. He pro bono and lower fee sessions are envisioned an approach that available at this time. would acknowledge the

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Feature

What Death Can Teach Us About Changing the World

By Karen Wyatt MD

Li

fe has a way of leading us to unexpected places.

As for me, back when I was a hospice physician making house calls to care for the dying patients on our service I never dreamed I would one day write a book about that experience. I didn’t know that my own life would be profoundly changed by listening to the stories of those patients and learning from them the lessons that were being revealed as they drew closer and closer to death. But that is exactly what happened.

One day a patient named Ted told me that he had only just begun to understand “what really matters” in life. He bemoaned the fact that he couldn’t pass along that wisdom to anyone else because he would be gone from this life in a few weeks. So I made a promise that day to remember Ted’s story and share it with others.

From that point on I began to recognize that many of my dying patients seemed to be learning lessons in their final days that totally changed the way they looked at life. For Ted the lesson was Love: he came to see that Love was far more important than all the wealth, status and possessions he had accumulated during his lifetime. For Greg, a young man dying of malignant melanoma, the lesson was Forgiveness as he reunited with his estranged brothers and all three of them healed years of pain and anger during the last weeks of Greg’s life.

At first I saw these lessons as a step-by-step guide for how to approach death and I shared them with other dying patients who were struggling to make sense of what was happening to them. But eventually I realized that the way I lived my own life each day was being transformed by the stories I was gathering.

Life has a way of leading us to unexpected places.

That’s when it dawned on me that these were really the lessons of living and they could be learned at any time during life, not just in the final days.

Over the remaining years of my hospice career many other patients came with stories that added to my understanding of “what really matters.” I learned to live in the Present Moment from Ralph, a previously homeless alcoholic who discovered a talent for drawing pictures after being told he would soon die of kidney cancer. And from Andy, who lost half his face to cancer, I was shown how to Surrender to whatever difficulties life brings along the way.

As the story of my own life unfolded over time I was given opportunities to not only learn but to actually live each one of these lessons that I had been taught – all in preparation for one day writing about them in 7 Lessons for Living from the Dying: How to Nurture What Really Matters. But the biggest awakening came when I met Lorraine, a writer herself who was

dying of breast cancer. She had been a spiritual seeker all her life who had already been living “what really matters” for many years. Lorraine showed me the paradox that Death itself is the path to Life and that mortality is our greatest gift.

In an instant my mind was blown open and my vision expanded to the largest view possible: the more fully I accept my death, the more fully I will be alive. When I no longer fear my death then I will no longer fear my life. Suddenly I could see everything through new eyes.

Death was teaching me a state of fearlessness that allowed me to move forward in areas of my life where I had been stuck and stagnant before.

As I contemplate the dire condition of our world today with a global pandemic, racial strife, economic disaster, environmental degradation, and political unrest I recognize that fearlessness is the only thing that can help us move forward through these crises. We must be fearless in order to make the best choices for the future, to

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stand up to hatred and to rid ourselves of outmoded biases and institutions that no longer serve our growth.

When time and energy are at a premium they must not be squandered on anything other than what really matters. The time has arrived for each of us to set aside our foolish and petty grievances and allow our false illusions to fall apart so that something new can emerge and grow. All the disasters on this planet are arising simultaneously with perfect timing to bring us to this point of transformation. If Death has taught us anything let it be that we cannot wait; the time for change is now.

Life has a way of leading us to unexpected places.

In my case, Life led me to Death and back again with a powerful knowledge of what really matters. And that changed everything for me.

Where is Life leading you and what changes are you willing to allow? Answer that question carefully, for it is the change that takes place in you that will bring about the change the world needs in order to survive. Let your fearlessness guide your choices.

Karen Wyatt, MD is a family physician who has spent much of her 25 year career as a hospice medical director, caring for dying patients in their homes. The author of 7 Lessons for Living from the Dying: How to Nurture What Really Matters and The Tao of Death, Dr. Wyatt has lectured and written extensively on end-of-life issues with an emphasis on the spiritual aspect of illness and dying. www.karenwyattmd.com

Feature

A Zero Waste Life

By Anita Vandyke

I

was inspired to do my first bin audit after seeing a talk by aquanaut Dr. Sylvia Earle, one of the first women to explore the depths of our oceans. I had always considered space the final frontier, but her talk made me wonder why we always look toward Mars when we haven’t fully explored the 70 percent of our planet that is underwater.

When Dr. Earle explained how plastic pollution was choking our sea life and waterways, I knew I had to do something. She suggested not using disposable plastic bottles as a good first step.

Simple, I thought. Even I can do that!

That night I opened Pandora’s box. Pulling plastic bottles from my smelly garbage bin, I also saw Styrofoam containers, food scraps, disposable coffee cups, napkins, plastic cutlery, plastic bags.

I started separating items into a recycling pile and then became confused—can you recycle cling wrap? I was literally a rocket scientist, but I couldn’t figure out which containers were recyclable.

Houston, we have a problem.

Doing a bin audit is powerful because it shows you the reality of your waste, and what habits you personally need to change. It’s an assessment of the “ins” and “outs” of your waste, an opportunity to analyze what comes into your home and understand where your waste goes. It’s your chance to assess where you are before implementing new changes to reduce what you send to landfill.

Let’s begin!

How to perform a bin audit 1. Put on a pair of gloves and lay out the contents of your garbage bin on some newspaper. Ideally, you should do the bin audit before your garbage collection day to see the full extent of your household waste.

2. Categorize your items into similar materials—paper, plastic, food, glass, aluminum, unidentifiable. Unidentifiable items may include electrical goods and mixed packaging.

3. Find out what can and can’t be recycled in your area by googling your local neighborhood + “recycling.” Print this list out and put it above your bin as a reference for everyone in your house.

4. Examine your buying habits.

Is your rubbish mainly food waste? Coffee cups or takeaway food packaging? What do you buy most frequently?

5. Note down the “frequent flyers” in your bin.

6. Brainstorm how you can make simple switches to replace your disposables with reusables. start drastically reducing the Most often, the key is to avoid materials you put into them. creating waste in the first 2. Low waste. Line your bins instance. By reducing your “ins,” with newspaper. Yes, that’s right— you also reduce your “outs.” newspaper! If you compost most of your “wet” garbage, you’ll In my book A Zero Waste Life, I eliminate bin juices, and introduce the concept of “Zero newspaper will suffice for your Waste Hacks.” Here are three remaining “dry” garbage. hacks that you can use to replace 3. Zero waste. Remove your plastic garbage bin liners. bins altogether and store your weekly garbage in a glass jar—the Zero Waste Hacks ultimate zero waste status symbol.

1. Reduced waste. Buy Limiting yourself to a glass jar compostable garbage bags made from cornstarch, which are readily worth of garbage gives you a clear target and makes it easy to available in supermarkets. These measure how far you’ve come. cost slighty more than plastic liners, but you won’t need to buy as may because you’re about to

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ANITA VANDYKE, born in China, raised in Australia, and now splits her time between San Francisco, where she lives with her husband and young daughter, and Sydney, where she is finishing medical school. To learn more about her mission, visit www.anitavandyke.com and follow her Instagram @rocket_science.

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Feature

Sleep Well Despite Uncertainty

By Dr. Wayne Pernell

A

merica is grieving. With the number of COVID-19 deaths still rising, unemployment, and widespread civil unrest and protests in cities across the country, sleep for Americans is seriously lacking.

“You don’t have to have a longterm sleep issue to be sleeping less soundly during this unprecedented time” explains Dr. Wayne Pernell, breakthrough coach, relationship expert, best selling author, and international speaker. “Sleep issues can happen to the best of us amid this much uncertainty. That’s why we need to practice excellent sleep hygiene.”

The same way we need to shower and brush our teeth every day, we also need to attend to our sleep hygiene.

Below are Dr. P’s tips for how to sleep well despite the uncertainty in the world:  Keep a notepad and pen by the bedside and do a braindump. Yes, go old-school. Do NOT pick up your phone. Use a notepad to park your thoughts.  If you wake up in the night, don't just lie there. When you  wake up, get up. Wait about 15-20 minutes. Sit out on the couch or at your kitchen table with the lights on low. Then, go get back in bed. This can  help you catch a new sleep cycle, which happens about



Sleep issues can happen to the best of us amid this much uncertainty.That’s why we need to practice excellent sleep hygiene. every 90 minutes. Think about getting up and then laying back down as your “reset” or rebooting the sleep triggers for yourself.

Don't exercise within a few hours of going to bed. Even if you exercise to the point of exhaustion, it only serves to throw sleep cycles off.

Alcohol is your foe. Alcohol before bed might help you get to sleep but is a serious sleep disruptor, so it won't help you stay asleep. Ditch it too close to bedtime.

Think about something you're grateful for. When you relax and feel happy about what you have, it stops you from feeling anxious about the

uncertainty of what might be.

Warm your body in order to induce sleep. Use an electric blanket or tuck hot water bottles around you, but keep your bedroom relatively cool to maintain a more sound sleep.

Dr. Wayne Pernell is a breakthrough coach and seasoned leadership advisor, helping  entrepreneurs, executives, and their teams to break through to great new levels of success. He is also a noted relationship expert and international speaker. Having helped thousands of clients across the country and beyond, Dr. P is The bottom line is that you sought for his speaking and want a quiet, cool space for rest. Don’t let blue light from your consulting, as well as his wisdom that can be found in any of his phone or other screens stimulate bestselling books. For resources your brain. Go to bed happy and from his weekly podcast or his wake up with purpose. blog to books to online courses or free downloads like Relationship Recharge, from retreats to 1:1 advising, visit www.waynepernell.com for more.

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Feature 11 Managing Anxiety in America Today Top psychiatrist provides ways to overcome fear and worry as people resume normal activities and social interactions

W

hether health concerns, financial challenges, social isolation, or changes to your daily routine, you have probably experienced some degree of anxiety or worry during the past few months as a result of the coronavirus (COVID-19) pandemic. As our communities observe a decrease in new COVID19 infections, we can safely start to reopen our economies. Some people may experience anxiety related to resuming activities in public and adjusting to the “new normal.” Here are ways to help you manage and overcome fears and worries related to reopening.

How can I manage stress and anxiety related to reopening?

Businesses and healthcare facilities must achieve several benchmarks before they can safely reopen, and many state governments, including in Connecticut and New York, are implementing a phased approach.

As your community progresses through these phases, it will create opportunities for you to reengage socially in a natural and gradual way, which may help to reduce your anxiety.

If you still feel nervous about resuming your normal activities, here are tips that may help:





Focus on facts: Focusing on the facts can help you make informed decisions as you resume normal activities.

Make sure you’re getting your COVID-19 information and recommendations from trusted sources, such as the U.S. Centers for Disease Control and Prevention (CDC), your state and local health departments, and hospitals and healthcare systems in your area.

Learn about safety measures: Find out about the health and safety measures that businesses, hospitals, and medical offices in your community are taking

to prevent the spread of COVID-19. Nuvance Health, for example, has implemented new infection prevention protocols, including screening, enhanced cleaning/ disinfecting, personal protective equipment (PPE), and check-in/check-out procedures designed to help protect our patients and staff.

Follow your feelings: Just because your community is starting to reopen doesn’t necessarily mean you’ll feel ready to resume your normal activities right away. Make decisions based on how you feel and your interpretation of the facts. If you choose to be more cautious because you’re part of a high-risk group — or for any other reason — it’s reasonable to wait to see how reopening goes before resuming activities in public.

Understand the risks: It’s important to understand your personal and community risk factors and accept responsibility for the risk you choose to take on. And remember, nothing in life is without risk, it’s just a part of living.

groceries in the store or eating at a restaurant that offers outdoor dining.

Flooding approach: The flooding approach involves full exposure all at once — like throwing someone who is afraid of water into a swimming pool. Using the example above, some people may find it effective to just “go for it” and skip to the last step by shopping in the store or eating at a restaurant right away.

during reopening, especially if people aren’t wearing masks or are gathering in large groups. It also can be tempting to criticize  people who are quick to resume normal social interactions and activities.

It’s important to remember that you can’t control what other people do, only what you decide to do. So continue to follow CDC and state guidelines and weigh the benefits and risks of your  activities for yourself and your family.

Despite this extremely challenging and worrisome time, It’s likely that COVID-19 will be with us for a while. Most of us many positives have emerged, such as the outpouring of care and will eventually get used to the changes brought about by COVID- support for each other and realization that we’re stronger 19, such as wearing masks and together. This is still true now as social distancing, and become we reopen. Consider the impact more comfortable living with some degree of risk related to the your actions have on others as we resume normal activities in order virus. Although you should remain vigilant to protect yourself to keep not only yourself and and your loved ones, your anxiety loved ones but others safe too. around COVID-19 will likely The bottom line: Experiencing diminish over time.  anxiety related to reopening What are normal reactions to during COVID-19 is normal. It’s possible to overcome your anxiety reopening, and how do I know if I or a loved one needs by focusing on the facts, following your feelings, understanding the help? risks, and learning about safety You may experience a wide measures. Keep an eye out for range of reactions to reopening, signs that you or your loved ones from being very anxious and overly cautious to being thrilled to may be having trouble coping, and seek help from a mental health resume normal activities.

How do I overcome anxiety professional if necessary.

Anxiety is a normal feeling and about reopening? happens for a reason — it helps Overcoming anxiety boils down to facing your fear and learning to you stay alert and determine your deal with it. How you accomplish level of risk. However, it can be difficult to reasonably judge a risk About Nuvance Health this goal depends on your if you feel terrorized or excessively Nuvance Health is a family of personal preferences. Here are fearful. If you’re so worried about award-winning nonprofit two approaches you can try: hospitals and healthcare COVID-19 that you isolate  Incremental step professionals in the Hudson yourself to an extreme and are approach: This approach Valley and western Connecticut. unable to function, take care of involves increasing your Nuvance Health combines highly yourself, sleep, or you’re having exposure to your fear little by skilled physicians, state-of-the-art panic attacks, you may need to little so that your anxiety facilities and technology, and seek help from a mental health level decreases over time. If compassionate caregivers professional. you’re nervous about leaving dedicated to providing quality Overly reckless behavior during your home, for example, you care across a variety of clinical reopening, such as completely could start by taking a walk areas, including Cardiovascular, ignoring safety recommendations around your neighborhood.

Neurosciences, Oncology, or putting others at risk, could Then, you might try chatting Orthopedics, and Primary Care. also be a sign that you or a loved with a neighbor while Nuvance Health has a network of one needs help. maintaining social convenient hospital and distancing, and progress to outpatient For more information What if I’m worried about driving to a neighborhood about Nuvance Health, visit our other people’s behavior store to make a drive-thru website. TTY: 1-800-421-1220. during reopening? grocery or medication pickup.

It can be easy to get caught up Eventually, you might try in what other people are doing shopping for your own EVOLVINGMAGAZINE.COM

12

Spiritual Horoscope

July Horoscope Cancer (June 21 – July 22) Happy birthday, Cancer! It’s a powerful year for selfexpression. Create affirmations and state them boldly! In meditation, visualize and feel what it’ll be like to live your new reality. Surround yourself with people who support and encourage your dreams. If self-doubts arise, investigate root causes. You’ll make progress with childhood trauma and correct self-limiting beliefs. Every time you turn thoughts in a new direction, you get stronger. So don’t think you’re “failing” if negative ideas keep popping up.

Leo (July 23 – Aug. 22) Mercury moves “direct” and lets your dreams come true! Keep visualizing your best life. You’ll have breakthroughs with mood, health, finances and relationships. Just a little effort in the direction of your goals gives encouraging results. The Universe is giving you a “Yes!” in the areas of growth that matter most to you. Old emotional wounds can heal with people you never thought would mend. Just be sure to keep boundaries intact as you re-build the connection.

Virgo (Aug. 23 – Sept. 22) If you’re having relationship issues, now’s the time to have clear communication. Mercury moves forward, so meditate on being more direct. Start from claiming what you desire and deserve within your own heart! You’ll feel your own truth resonate down to your bones and into each cell. This vibrational change makes life so much easier since you’ll attract people and situations that match your spirit!

Shifts begin with relationships and family, then spread to work and career.

Libra (Sept. 23 – Oct. 22) You really do hold the keys to your own handcuffs. As Mercury moves” direct,” be watchful of the words and ideas you think and speak.

Challenge your thoughts. They’re just entrenched habits, and not “The Truth.” Shape and form your life every minute with loving, enthusiastic affirmations that reverberate through your entire being! Also, you can start an awesome new job/project.

Relationships become more

passionate. You might even fall in love with someone new if single, or rekindle love in a current connection!

Scorpio (Oct. 23 – Nov. 21) Dare to speak your truth in all areas of your life! You’re often secretive about the depth of your feelings for others, but opening up creates amazing improvements in your relationships. Meditation shows what you still need to heal and release so you can trust life more. Of course, you can still maintain healthy boundaries with people! Feeling more connected increases your intuition and creativity, which then leads to breakthroughs in career. You might also begin a new health regime, like a vigorous yoga practice.

Sagittarius (Nov. 22 – Dec. 21) Examine the subconscious roots of financial self-sabotage. Be aware you can free yourself from any negative patterns regarding money and work. Meditation will shed light on seemingly “insignificant” bits that lead to breakthrough ideas. Also ponder how you can push away intimacy by being either scattered or blunt. A new relationship can start now, so be aware of triggers.

Both prosperity and partnership can merge out of this illuminating time!

Capricorn (Dec. 22 – Jan. 19) For many signs, including yours, this month is about clarifying your needs and setting boundaries. That means with others, but also with yourself. Meditate on your goals, and then hold yourself accountable for taking actions step so you can

live the life you desire! When it comes to relationships, speak from your heart and watch wonderful changes unfold. Connections can revitalize, or new bonds can be easily built.

you’re definitely poised for change.

Stay aware that you’re merely feeling creative tension so you can stay enthusiastic about the future.

Aquarius (Jan. 20 – Feb. 18) Mercury turns “direct,” helping you be clear about decisions regarding work and finances. Meditate for inspiration and guidance. Solutions can pop into your mind, or the right people cross your path. You’ll also feel more motivation in general. If you need to, you’ll be able to easily clean up your diet or get back to exercising. Forgive yourself for old patterns that may have resurfaced the past few months. Love yourself and move ahead with compassion!

Taurus (April 20 – May 20) Both the New Moon eclipse and Mercury turning “direct” give breakthrough thoughts that lead to improvements with self-esteem, new friendships, healed and renewed spirituality, and also feeling that life is fun again!

Meditate to release resentments and unfulfilled expectations of yourself and others. This clears the way for more “good stuff” to land in your world. You can let go of dead-end relationships and situations without guilt or fear. Use affirmations to create your future joy!

Pisces (Feb. 19 – March 20) You’ll have a great financial boost doing something you truly love or really believe in! Also, meditate on the spiritual energy of money to allow even more to flow in. Revisit books like Think and Grow Rich by Napoleon Hill or It Works! by RHJ. Your quantum thought power can also attract a new relationship that’s in synch with you in uncanny ways. If partnered, you can discover new things about each other that are fun and empowering. Make sure friends are truly supportive or consider disconnecting.

Gemini (May 21 – June 20) Similar to Pisces pals, you’ll be attracting more money through visualizations and affirmations. But also meditate on subconscious negative beliefs that can be clogging your divine prosperity pipeline.

Choose a like-minded friend and support each other in positive thoughts. Connect with each other daily to reinforce those new neural connections of awesome possibilities! You can also have breakthroughs in intimacy and sexuality, once you clear limiting beliefs in that area as well!

Aries (March 21 – April 19) Mars, your ruling planet, moves into your sign. You’ll have empowerment, energy, focus and motivation! Meditate to tap into your sense of mission and meaningfulness. Mars helps you take action on inspiration from now until January! You can start a new relationship, overcome childhood issues, defeat negative thought habits and improve self-esteem. Job change could be slower to manifest.

Turn any irritation or frustration into rocket fuel as you focus on what position would be a better fit for you. You’re not trapped, but

Aluna Michaels is a secondgeneration astrologer. She also holds a Masters in Spiritual Counseling and has been teaching and consulting for more than three decades. Her book, Spiritual Gifts of the 12 Astrological Signs, is now on Amazon in Kindle version and as an e-book on her website. Aluna is available for appointments in her home, by phone or Skype. Call or text (248) 583-1663 or visit www.alunamichaels.com .

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RESOURCE DIRECTORY

ALTERNATIVE HEALING

EDUCATION

KELLY MURPHY-BOULÉ — Certified Hypnotherapist, Healing Touch Energy, Intuitive Readings, Holistic Nutrition, Young Living Essential Oils. 913-634-7553 www.hypnokelly.com ASCENSION ENERGETICS—Ascension Master, James C. Rider II. Pineal Gland, Sound Vibrational, Trauma Relief, Ascension Chambers, Initiations & Awakenings. 816-379-6447 ILLUMINATING THE SOUL—A sacred space for healing through Cranio Sacral Therapy, Massage, and Intuitive Modalities with Tammy Barton, LMT 816-820-5644 www.IlluminatingtheSoul.com WHOLEHEARTED WELLNESS— Karen S Carmack LMT Wellness Practitioner, Licensed Massage Therapist, Certified Energy Healer, Life Coach, 816-5509620 kcarmack@icloud.com TRUE BALANCE WELLNESS—We can help with your pain management and stress relief needs. We have multiple services such as CBD Products, massage, infrared sauna, salt therapy, acupuncture. truebalancekc.com KIRSTEN HARWICK, CHt, CAT Akashic Readings, Past Life Regression, Certified Hypnotherapist, Warrior Heart Facilitator, Empowerment Coach, and Fire-walk Facilitator. SilentSynergy.com OSTEOSTRONG can improve bone and muscle strength, posture, balance, and joints in one weekly session. 4621 W. 90th Street, Prairie Village, KS 913.999.4888 osteostrong.pv@gmail.com ENTERTAINMENT

RETAIL GEMINI. SheilaLaureen has created a healing center & store specializing in tools & practices for health and wellness through Self Love and education. 5807A Merriam Drive, Merriam Gemini77@gmail.com

CORE STAR ENERGY HEALING SCHOOL Classes and individual sessions in energy healing and meditation. NCBTMB approved courses. CoreStarEnergyHealing.com HYPNOSIS

SPIRITUAL GROWTH REV. STEPHANIE RED FEATHER, MS Shamanic Intuitive Healer, Coach & Facilitator. Feminine mysteries, energy therapies, Priestess Process, initiations, shadow work, speaking , www.redfeatherconnections.com

NEW DAY HYPNOTHERAPY, LLC Carol Henderson, CH. Stress, Fears, Stop Smoking, Lose Weight, Grief & more. www.newdayhypno.com 913-908-6907 NUTRITION & WELLNESS NUTRITION CONSULTANT JACKIE CALDWELL HHC, BS Jackie works with you to restore digestive health by eating a grain free diet. Contact Jackie at 913-980 -5605 www.grainfreewellness.com MEDICINAL MUSHROOMS—Let the power of medicinal mushroom supplements, delicious coffee and tea support your healthy immune system. Anne H Biswell-Independent Alphay Distributor www.GetAlphay.com/AnneHBiswell

WELLNESS The Riordan Clinic has over 40 years of experience integrating lifestyle and nutrition to help you find the underlying causes of your illness.

6300 W 143rd Street, Ste #205, Overland Park 913.745.4757 www.RiordanClinic.org ANU

AESTHETICS, located in KC North and River Market under Dr. Cristyn Watkins, offers you the ultimate experience in Wellness Medicine and Aesthetics since 2011. anuaesthetics.com

PETS N2PAWS—Harmony & Balance for your animal companion with TTouch, Reiki, Doga, & Essential Oils (specializing in recovery, senior, & hospice) n2paws.com CAMILLE PUKAY, ABCDT, Certified dog trainer-Animal Reiki and Animal Communication to help dogs move forward with their person creating a new journey of partnership. Animal Reiki Divine, LLC Camille.pukay555@gmail.com VK ANIMAL COMMUNICATION AND ENERGY THERAPY Understanding & relief for challenges such as new to family, relationships, trauma & behavior; references vkanimalcommunication.com

CONSCIOUS CONNECTING We share lifestyle tips with holistic techniques for you, your family, and your fur babies. 6907 Metcalf Ave., OP, KS 913-908-1784 www.GloriaKnowsBest.com YOGA Kelly Crowe, Ayurvedic Yoga and Pelvic Floor Yoga Specialist, aids women in connecting to their bodies in dynamic ways. 816-582-4583 www.homeholistic.com WESTPORT YOGA KC teaches a comprehensive yoga curriculum of philosophy, pranayama, meditation and alignment-base asana. Classes held 7 days a week. 5911 Main St, Kansas City, Missouri 64113. WestportYogaKansasCity.com BALANCED LIFE YOGA STUDIO & SCHOOL (www.BLYSS.yoga) 8301 Stateline Road Suite #202 KCMO Dr. Kat Bowie, PsyD, C-IAYT, eRYT500 Yoga for Trauma, Anxiety, & Autoimmune 816-812-2364.

KAREN ELISE - PSYCHIC ENTERTAINER & COACH Tarot / astrology corporate / private events Fun for weddings, birthdays & graduations.

913-636-9502 www.KarenElise.com

Find more holistic practitioners in Evolving Magazine’s

Holistic Online Directory www.evolvingmagazine.com/holistic-online-directory EVOLVINGMAGAZINE.COM

Nancy Russell, M.D. and Emily Day, N.P. are accepting new patients at this time and offering telephone appointments.

Dr Russell also offers in office visits if needed. Stay well and stay safe.

4-30-2020

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