Natural Awakenings of Grand Traverse Region Michigan - June 2021 by healthylivingmichigan

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

HEALING DEPRESSION N AT U R A L L Y

THE VEGAN TOURIST

INTEGRATIVE HEALTH FOR MEN Strategies for Robust Vitality

Eating Plant-Based Foods on the Road

GARDEN AND GET FIT

Backyard Workouts Prune Pounds

June 2021 |

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| HealthyLivingMichigan.com June 2021

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Find the news, events, cutting-edge articles and products and services that support your healthy lifestyle. The print and digital magazine you’ve come to love and depend on for you and your family’s health since 2006 has a state-of-the-art website to serve you, as well. You will discover exclusive, online-only, healthy living info you won't find in our print version that will help guide you to a healthier, more balanced life. Readers and healthy living, healthy planet practitioners, visit YOUR website today! June 2021

HEALTHY LIVING HEALTHY PLANET

letter from the publishers Chart a New Course

GRAND TRAVERSE REGION

tep outside, smile at the sky and kick off your shoes—

Publishers John & Trina Voell III

the long, happy, sunshiny days have begun. Summer’s

Design & Production John & Trina Voell III Martin Miron Theresa Archer Randy Kambic

here, so it is time to breathe in new life and embrace this luminous opportunity to improve our mind, body and spirit. With Father's Day taking place this month, we are ded-

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icating this issue to men as well as dads in providing many

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ways for them to achieve good health. In this month’s feature article, “Integrative Health for Men,” we show that compared to women, American men die five years earlier on average, in part because they eat worse, smoke more, drink harder, exercise less and suffer more injuries. They are also notoriously difficult to get into a doctor’s office, but can regain control of their health using the mind-body focus of integrative approaches.

An estimated 17.3 million U.S. adults had a major depressive episode in 2017,

and that number has tripled during the challenges of the pandemic. In “Beat the Blues Naturally,” read how some people are turning to homeopathic remedies and natural

NATIONAL TEAM CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne Financial Manager Yolanda Shebert Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy National Advertising Lisa Doyle-Mitchell Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com

herbal solutions such as St. John’s wort and American ginseng to avoid the side effects of pharmaceutical antidepressants. Experts also recommend switching to a whole-food diet to reduce the inflammation linked to depression and adopting a steady exercise routine, especially yoga.

The bending and squatting, carrying, lifting, digging and reaching required by

gardening chores makes for a great full-body workout that engages every muscle while elevating the spirits. Using yoga positions in the squatting can ease aches and pains, and simply putting our hands in the soil is a grounding experience. Gardening is the way we love to get our workout, and it’s so rewarding to have yummy, nutritious food to eat as

© 2021 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies 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. Check with a healthcare professional regarding the appropriate use of any treatment. Natural Awakenings is printed on recycled newsprint with soy-based ink.

the payoff for all our hard work. Check out “The Fit Gardener” for more tips to help stay fit naturally.

Whatever it is that helps you recharge to make the most of living an inspired sum-

mer, we encourage you to do it! Be it your toes in the sand or your hands tending to your garden, enjoy this lovely month of June and all of the exciting fun summer brings with your family and friends! A great big hug to all the special men in our lives … Happy Father’s Day!

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

Contents

14 INTEGRATIVE

HEALTH FOR MEN

Natural Approaches for Robust Vitality

17 THE FIT GARDENER Backyard Workouts Good for Mind and Body

18 BEAT THE BLUES NATURALLY

Drug-Free Ways to Treat Depression

20 VEGAN ROAD-TRIPPING Travel Tips for Planet-Based Eaters

22 RELAXED KIDS

Simple Ways to Calm Anxious Children

26 CREATE A

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DOG-FRIENDLY YARD

Plants, Paths and Play Areas to Wag a Tail

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DEPARTMENTS 6 news briefs 11 eco tip 12 health briefs 13 global briefs 17 fit body 18 healing ways 20 conscious

22 healthy kids 24 plant medicine 26 natural pet 28 calendar 29 resource guide

eating

June 2021

news briefs

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Personal and Spiritual Development with Aria Mae in Bellaire

mbrosial Animals, in Bellaire, is offering new virtual and in-person services for those interested in personal and spiritual development. Owner Aria Mae holds a monthly donation-based Red Tent gathering for women near the full moon. Mae and her partner Eric hold group meditation and sound baths every Thursday evening. Sovereign Mind + Sovereign Heart is a self-guided mini-course with video activations, Aria Mae meditations and tools for exploring power and truth. Participants receive a private one-on-one session with Mae to integrate what they learn. Conscious Leaders group coaching is a place to receive continuous guidance for leading with compassion and flow. Inside this group experience, participants learn about their blind spots, growth edges and build leadership resilience. Private one-hour healing sessions can support the awakening of curiosity in the heart, connect to guides and resolve ancestral trauma. Book a private retreat to experience the healing and wisdom that come from nature. The custom-crafted process is facilitated through activity, play, nourishing meals and rest, welcoming the growth that results from intentional time in sacred space. A high-touch Leadership Coaching experience gives the innovative support needed to create visions in the world with the greatest joy, alignment and prosperity. Work directly with Mae through sessions that inspire living life’s legacy now. For more information, email Aria@AriaMae.com or visit AriaMae.com to download a free Sovereignty Activation ritual. See ad opposite page.

The Upper Peninsula’s Secret Weapon

.P. Chaga Connection, LLC, is one of the leading companies in cannabidiol (CBD) products. All products are under the legal limit of THC by law. They offer the freshest, cleanest, wildest, organic Chaga (Inonotus obliquus fungus) available in the Upper Peninsula. Chaga is state certified and harvested by the best harvesters for the best freshness, deep in the forest, from the birch tree without damaging the tree and allowing the Chaga to regrow. They keep large-size Chaga in chunks to preserve quality and nutrients. They are the only company in Michigan that is legally certified to process and harvest Chaga, as well as lion’s mane, shiitake, ghost pipe and bring to the table CBD and infused body butter and tinctures. Owner Kevin Burbank has six years of experience helping people either lower or even come off of harsh meds, combat severe rashes and outbreaks. He says, “I took the leap because I could not live life not being able to walk or enjoy life. Today, I am not 100 percent, but I can enjoy life and do most things I want to do, thanks to natural holistic.” Location: 393 Woodward Ave. Kingsford. For more information, call 906-282-0787 or visit UPChagaConnection.com. See ad page 24.

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True Health Chiropractic Offers Membership Plan

embership chiropractic care is convenient, affordable and effective at True Health. Clients get all the care their family needs at an affordable, flat, monthly rate. The membership program is designed for those committed to their health beyond just feeling good and want to get well and stay well. Ryan Biddinger, DC, owner of True Health Chiropractic, has structured his office on the premise that regular adjustments are an important part of a healthy wellness routine and should be accessible to everyone. Biddinger says, “True health is your greatest wealth. Our mission at True Health is to ensure that every man, woman and child has access to quality chiropractic care and is able to use it over the course of their lives to both improve and maintain their health and their life!” Single, couple Ryan Biddinger an d f am i ly membership options are available. True Health also offers massage therapy and infrared sauna sessions onsite. New patients and walkins are welcome. Location: 1323 Cass St., Traverse City. For chiropractic care, infrared sauna and massage, call 231-946-1822, email TrueHealth ChiropracticTC@gmail.com or visit TrueHealthChiroTC.com. and True HealthTC.com. See ad page 23.

Life is Just a Bowl of Cherries

irst held in 1926, the 2021 National Cherry Festival will take place from July 3 through 10 in Traverse City, with multiple events for the community and visitors to celebrate the summer, including Ultimate Air Dogs and The Great American Duck Race, the Porch Parade and GT Pie Company’s Virtual Make & Bake, Zumba, yoga, Cherry Pie Bike Ride and the Meijer Festival of Races. For the health and safety of attendees and locals, some events are virtual this year. The festival will relocate some events to allow people to spread out and socially distance, such as the Arts & Crafts Show and the Old Town Car Show at the Grand Traverse Commons. Festival staff and volunteers have been taking the time to plan a safe cherry celebration to give everyone something to celebrate this year. Executive Director Kat Paye says, “We recognize that not everyone is ready to gather in crowds yet, so we will be hosting inperson, virtual and hybrid events to meet everyone where they are. And every in-person event will be following state and local guidelines to ensure the safety of all involved.” Location: 521 S. Union St., Traverse City. For more information, visit CherryFestival.org,

Have News or Kudos to Share? Email us at: Publisher@HealthyLivingMichigan.com

June 2021

news briefs

Learn to Bellydance at Higher Self Bookstore

igher Self Bookstore, in Traverse City, offers products and services that nourish the body, mind and spirit. It is offering The Goddess Workout Beginner Bellydance for absolute beginners of all ages and sizes in-person and via Zoom. This class is in four sections where students will learn basic moves which are strung together into combinations. They will end the class with a complete routine. All students get class replays, notes and playlists at no extra cost. The class meets Fridays from 6 to 7 p.m. with Amira in June, July and August Co-owners Jeff and Jo Currier say, “We’re a New Age, New Thought, metaphysical entity that offers the opportunity for personal growth, healing, enlightenment, knowledge, intuition development, health and well-being, along with gifts and services that support this.” Other class offerings include sacred drumming, cosmic crystals, meditation and more. The bookstore also has intuitive and healing services available by appointment. Cost is $15. Enroll at 231-941-5805 and after payment, provide an email address to get the meeting ID and passcode. Location: 313 E. Front St. Traverse City. Location: 313 E. Front St., Traverse City. For more information, call 231-941-5805, email HigherSelfBookstore@ gmail.com or visit HigherSelfBookstore.com.

Free Grief Counseling at Munson Healthcare

unson Healthcare, based in Traverse City, is northern Michigan’s largest facility of its kind, with a team of medical experts, nine award-winning community hospitals and related organizations serving people in 30 counties. A virtual Grief Support Group is facilitated by Lonnie Wilkerson, spiritual care advisor and member of the bereavement services team. It is a friendly environment where grief and loss is understood. People can share their story and learn from others in this support group. Wilkerson says, “Now, more than ever, we need each other. In grief and loss, our world shifts and is forever changed. This can be incredibly unsettling. If you are feeling lost, you are not alone. Even though we are separated by distance, we can still come together in support. Please join us in one of our virtual or phone support groups.” Admission is free to all. Location: 1105 Sixth St., Traverse City. For more information, call 231-935-5000 or visit MunsonHealthcare.org/ classes-and-events/classes-events. 8

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Expert Chiropractic Care from Dr. Corbit

r. Suzette Corbit, owner of In Touch Healing & Chiropractic Center since 1996, is offering a free consultation and 15 percent discount on new patients’ first appointment. She graduated magna cum laude from Western States Chiropractic College, in Portland, received a bachelor’s degree in philosophy from Grand Valley and settled in Traverse City in 1996. In contrast to conventional medicine, which aims to treat disease once it has occurred, the task of In Touch Healing & Chiropractic Center is to reduce the risk of future pain or illness by improving health in the present. For patients already in pain, chiropractic services offer a unique method to provide relief. Chiropractic treatment helps alleviate back and neck pain, scoliosis, headaches, whiplash and more. Through use of the Activator instrument, Corbit uses a low-force technique to alleviate and prevent pain. She also incorporates manual, drop-table and other techniques depending on the client’s needs. Suzette Corbit Location: 3301 Veterans Dr., Ste. 215, Traverse City. For appointments and more information, call 231-933-9388, email SuzetteCorbit@aol. com or visit InTouchChiropractic.net.

Get Second Opinion on Thyroid Woes

ichigan Health & Wellness Center, a complete health clinic based on functional medicine and neurology, with chiropractic care and massage helping to avoid surgery and unnecessary medication, is offering an in-depth thyroid exam for $49. Standard thyroid testing may miss as many as 80 percent of patients with a damaging condition. Typical signs of a thyroid disorder include fatigue, unexplained weight gain or weight loss, depression, hair loss and brittle nails, slow mental functioning, rapid or irregular heartbeat, and sleep problems. At least one in 10 Americans suffers from thyroid dysfunction. The main conditions are low thyroid (hypothyroidism), overactive thyroid (hyperthyroidism) and Hashimoto’s thyroiditis, all of which can have debilitating symptoms. Location: 3337 S. Airport Rd. W., Ste. 2, Traverse City. For appointments and more information, call 231-421-5213, visit MichiganHealthAnd Wellness.com.

he nonprofit Kids On The Go Kids Multidisciplinary Camp is a six-week, free, therapy experience that provides children with special needs 3 to 17 years old with physical, occupational, speech and recreational therapies from June 21 through August 5 (closed July 3 to 11). The director is Natalie R. Ramsey, DPT, and therapists include Kelsey Tanis, MS, OTR/L, and Shelby Taylor, CCC-SLP. The mission is to recognize and facilitate the goals of children with special needs and to further develop their current skills through therapeutic and wellness programs for the children and their families in a safe environment that will foster opportunities for growth, inclusion and provide valuable resources for the community throughout the year. Kids On The Go Camp programming is led by professional pediatric therapists and volunteers, and weekly themes are incorporated to make camp fun and therapeutic. An online application does not guarantee placement. Location: Immaculate Conception Elementary School, 314 Vine St., Traverse City. Apply at Tinyurl.com/KidsOnTheGoCampApplication. For more information, call 313-332-1026. Donate at KidsOnThe GoCamp.com/kids-on-the-go-camp-traverse-city.

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Kids On The Go Multidisciplinary Camp Taking Applications

Press on Juice is Never Pasteurized

ristin Rockwood, owner of Press On Juice, began juicing and adopting a plant-based lifestyle in 2012 to manage and improve rheumatoid arthritis. Those diet changes were life-changing and prompted her to begin selling her juices at local farmers’ markets. In addition to a diverse selection of fresh-pressed juices, the menu features salads, bowls and healthfy treats. Rockwood is a Traverse City native and graduate of TC Central who lives in Peninsula Township. She says, “Everything we serve is plant-based. We use no refined sugars, gluten, meat or dairy, but do use lots of fresh, raw fruits, veggie, nuts and seeds! You won’t find our juice in a grocery store. We refuse to high-pressure process our juice—which is a form of pasteurization for making juices last longer. We believe fresh and raw is best. Those pasteurized juices can still be a great option to get fruit and veg in your diet, but you’ll feel the difference when you drink our juice. Nothing compares to the healing power of our raw, cold-pressed juice.” Location: 1125 E. Eighth St., Traverse City. To order ahead, call 231409-9325 or visit PressOnJuice.com. June 2021

75 ANNIVERSARY! th

news briefs

Make Massage Therapy a Regular Habit

he Wellness Series from The Living Light Massage provides multiple sessions at a discounted rate to help make regular self-care more affordable. Five 60-minute massages are $360 (save 10 percent) and 10 massages are $680 (save 15 percent). The program is valid for one year and can be used for relaxation, deep tissue, ashiatsu, sports massage, pregnancy or energy balancing massage. The benefits of massage therapy have been proven to increase with consistent and frequent sessions. Regular massages are an investment in good health and well-being and should be part of any wellness plan. Just one session can decrease levels of the stress hormone cortisol and boost the immune system. Other proven health benefits include relief of muscle tension, increased flexibility, faster post-injury or postoperative rehabilitation and improved sleep. The Living Light Massage features a highly trained group of independent, certified and licensed massage therapists dedicated to helping clients improve their health and achieve a balanced lifestyle. They offer high-quality massage, flexible scheduling and are committed to providing quality care. Location:134 W. State St., Ste. 100, Traverse City. For appointments and more information, call 231-995-9697, email Info@LivingLightMassage. com or visit LivingLightMassage.com.

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KUDOS

Unparalleled Apparel is starting their 10th summer in business selling authentic, vintage, super-soft, Michigan-made, Michigan-inspired clothing, and the owners have been hard at work this winter/spring giving the retail store a facelift, including a new sign with an updated logo. They strive to represent the Michigan lifestyle with high-quality T-shirts, hats and sweatshirts. The entire collection is comprised of original designs and products. Their goal has always been to set themselves apart by creating unique, Michigan-inspired products, hand-picked for quality, comfort and style. Location: 121 E. Front St., Ste. 105, Traverse City. For more information, call 231-649-0123, email Support@UnparalleledApparel.com or visit UnparalleledApparel.com.

eco tip Synonymous with American Independence Day, fireworks have been around for thousands of years. Earliest versions originated in China, where people tossed bamboo stalks into a fire to ward off evil spirits, which exploded as the hollow areas of the stalks heated up. Later, a Chinese alchemist invented gunpowder—a mixture of potassium nitrate, sulfur and charcoal—that when poured into bamboo sticks, created the first fireworks. Environmental and Health Impacts Today, most fireworks are made of non-biodegradable plastics and harmful chemicals. When set ablaze, they release smoke and particulate matter, polluting the ground, air and water. Viewing fireworks poses health risks, particularly to people with preexisting ailments. It’s best to watch them from far away and upwind of the launch site or indoors through a closed window. Pet owners lament the noise pollution these pyrotechnics produce, and every year injuries and fires result when people unsafely light their own rockets at home. Greener Fireworks While climate-neutral fireworks don’t exist, some products are more eco-friendly. The Walt Disney Company

Rethinking Fireworks

Greener Ways to Celebrate the Fourth has patented a new technology to replace gunpowder by using compressed air to launch fireworks—a potentially safer, quieter and less polluting alternative. European fireworks manufacturer WECO Feuerwerk (weco.de) is gradually replacing plastic components with compostable, plant-based fibers. A particularly troublesome compound is perchlorate, which helps fireworks burn longer, but inhibits thyroid function after repeated exposure. A cleaner alternative is nitrogen, which produces less smoke and fewer dangerous byproducts. With less smoke, smaller amounts of toxic metal salts are needed to produce the brilliantly colored flames. For now, nitrogen-based fireworks are much more expensive and not widely used in outdoor settings. Indoor, low-smoke pyrotechnics are available

through DMD Systems at AngelFire.com. Planet-Friendly Alternatives Drone light shows involve the launching of hundreds or even thousands of unmanned aerial vehicles equipped with powerful LEDs that light up the sky. The drones are reusable, silent and do not release chemicals. Because they are controlled digitally, an almost infinite combination of movements, colors and artistic expressions are possible. Lasers can also paint the night sky. The most compelling displays are done professionally, but a colorful and exciting light show can be created at home with a portable projector. To add red, white and blue charm both indoors and out, solar-powered or LED string lights or lanterns can decorate the home.

June 2021

health briefs

Nix Sweeteners to Avoid Spreading Antibiotic Resistance Four widely used artificial sweeteners—saccharine, sucralose, aspartame and acesulfame potassium—promote the transfer of antibiotic resistance genes in both environmental and clinical settings, report researchers at the University of Queensland, Australia, in The ISME Journal. They found that these four nonnutritive sweeteners promote horizontal transfer of the genes between bacteria, furthering the spread of antibiotic-resistant genes in the intestine. The researchers say the findings provide insight into the spread of antimicrobial resistance and point to a potential risk associated with ingesting the artificial sweeteners.

Cultivate Satisfaction to be Healthier and Happier Older people with high levels of life satisfaction—a favorable attitude toward life—have healthier habits, less depression and pain, better sleep and a longer life, reports researchers from the University of British Columbia. They studied nearly 13,000 U.S. adults older than 50 for four years and found that higher life satisfaction was linked to 26 percent reduced mortality and a 46 percent lower depression rate. People that felt good about their lives had fewer chronic conditions and pain, exercised more often, were both more optimistic and likely to be living with a partner and experienced less hopelessness and loneliness. However, such positive feelings were not associated with fewer health conditions such as diabetes, heart disease, arthritis or obesity; were not marked by less alcoholic binging or smoking; and were not affected by frequency of contact with children, family and friends.

Eat Five Veggies and Fruits Daily to Live Longer People that struggle to eat the often-recommended nine servings of fruit and vegetables each day can relax: The latest research from Harvard, based on 26 studies of 2 million people from 29 countries, found that two and three daily servings of fruit and vegetables, respectively, were linked to the most longevity. Compared to only two servings of produce per day, five servings lowered the risk of death overall by 13 percent, cardiovascular disease by 12 percent, cancer by 10 percent and respiratory disease by 35 percent. Green, leafy vegetables, including spinach, lettuce and kale, and fruit and vegetables rich in beta carotene and vitamin C, such as citrus fruits, berries and carrots, showed benefits.Starchy vegetables, like peas and corn, fruit juices and potatoes, did not appear to reduce the risk of death. 12

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global briefs

Avian Assistants

Wild Birds Trained to Pick Up Litter

Crows, capable of complex thought and skilled problem solvers, can also make and use tools. Now, several projects aim to enlist crows and other wild creatures as volunteers to keep the environment tidy. A Dutch company, Crowded Cities, has a device called the CrowBar (Tinyurl. com/Crow BarInvention) that trains birds to collect discarded cigarette butts in exchange for food, creating a low-cost solution to a problem that is labor-intensive for humans. The machine presents a piece of food next to a cigarette butt on a platform, training the crow to expect food there. Then it starts dispensing the food only after the crow arrives, teaching the crow how the machine operates. Next, it presents only the cigarette butt, with no food. The crow starts looking around for the food and accidentally knocks the butt in, which releases a treat. The last step is to scatter a few cigarette butts on the ground around the CrowBar. When the training is complete, the crow will start collecting butts from the surrounding area and bringing them to the machine for a reward.

Burn Notice

Sunscreens Harm Hawaiian Reefs

Bill 132, banning sunscreens containing the chemicals avobenzone or octocrylene, has progressed through the Hawaiian House and Senate. If it passes, the bill will go into effect January 1, 2023, to prohibit the sale or distribution of any sunscreen containing the targeted chemicals unless the buyer has a valid prescription. The outlawed chemicals can make corals more susceptible to viral infections and bleaching. Octocrylene can disrupt human hormones and harm marine animals. Avobenzone is an endocrine disruptor and can make coral less resilient to high temperatures. Maxx Phillips, Hawaii director and staff attorney at the Center for Biological Diversity, says, “This is great news for our imperiled coral reefs and marine life. People can protect their skin without harmful petrochemicals while Hawaii protects public and environmental health.” For those needing to protect themselves from the sun without harming ocean life, scientists and the National Oceanic and Atmospheric Administration recommend products containing nonnanoized titanium dioxide and non-nanoized zinc oxide.

Mischievous Metal

Lithium Mining for Electric Vehicles Creating Tension

The proposed Thacker Pass lithium mine in northern Nevada, the largest in the U.S., has passed a review by the Bureau of Land Management (BLM) and construction of mining facilities could begin later this year. But unhappy residents and conservation groups are filing lawsuits. Lithium Nevada expects to pump up to 5,200 acre-feet of groundwater per year, and critics say this may draw down groundwater levels and affect soils, streams and springs. In addition, other expected environmental impacts include groundwater pollution and detrimental impacts to sensitive wildlife. The challenge is to quickly transition the U.S. economy to carbon-free energy sources by acquiring the vast mineral resources needed, such as lithium, cobalt and nickel for batteries, without endangering biodiversity or the health of nearby communities. John Hadder, executive director of Great Basin Resource Watch, one of the environmental nonprofits suing BLM over the Thacker Pass mine, says, “There is a lot of pressure to extract materials for what we consider to be the new energy economy, but we have to do it in a way which isn’t business as usual.” The goal is to get the federal government to do a more thorough review of the project so that the surroundings won’t become an arid, polluted wasteland. June 2021

INTEGRATIVE HEALTH FOR MEN Natural Approaches for Robust Vitality by Ronica O’Hara

tatistically speaking, living long and well is an uphill battle for most American men. Compared to women, they eat worse, smoke more, drink harder, exercise less and suffer more injuries. They live on average five fewer years than women. At birth, they outnumber women 105 to 100, but by age 60, it’s flipped to 95 to 100. Of the 15 leading causes of death, the only one men don’t lead in is Alzheimer’s, because many of them don’t live long enough to develop it. Men are markedly slow to consult doctors. Seventy-two percent would rather do household chores like cleaning toilets, one survey found, and 37 percent admitted that they withheld information from doctors to avoid hearing a bad diagnosis. When more serious symptoms arise like chest pain or painful urination, they can turn to medical specialists and the latest technology to get heart stents inserted, kidneys flushed out and pain lowered with pharmaceuticals. By then, however, disease can be advanced and the prognosis dimmer. But that “macho man” approach is ebbing as men—especially millennials—increasingly adopt proactive integrative strategies to take control of their health. “As traditional gender roles continue to fade with the times, there will be less of a stigma around men’s health care and we’ll start to see more and more men placing greater importance on their health,” says integrative internist Myles Spar, M.D., co-author of Integrative Men’s Health and chief medical officer of Vault, a men’s health care organization. By dealing head-on with not just a condition’s symptoms, but also with its physical, mental and emotional roots, men can become better equipped to enjoy long years of robust health.

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HEART DISEASE The leading cause of death for men in the U.S., heart disease kills one in four men. Half of those that died suddenly exhibited no previous symptoms. Men develop heart disease 10 years younger than women on average, possibly because estrogen has a protective effect on coronary arteries. Stress, especially in economically beleaguered occupations and areas, takes a toll, as evidenced by rising drug abuse among men nationwide. “Overall, it appears that men’s coping with stressful events may be less adaptive physiologically, behaviorally and emotionally, contributing to their increased risk for coronary heart disease,” concludes a State University of New York at Stonybrook study. SYMPTOMS: chest pain, irregular heartbeat, dizziness, shortness of breath, extreme fatigue, sensations in arms and legs such as pain, swelling, weakness or tingling. NEW RESEARCH: Active, 40-ish men that were able to do 40 pushups had a 96 percent lower risk of cardiovascular disease in the next 10 years than men doing less than 10 pushups, a Harvard study concludes. A 10-year study of 134,297 people from 21 countries found that eating six ounces or more each week of processed meat like bacon, sausages and salami was linked to a 46 percent higher risk of cardiovascular disease and a 51 percent higher risk of death. INTEGRATIVE APPROACHES: “An integrative model for heart disease, when done properly, hunts down chronic inflammation in the body wherever it is and attempts to remedy it naturally, which is why we have had so much more success and significantly fewer side effects than conventional medicine,” says naturopathic cardiologist Decker Weiss, of Scottsdale, Arizona, a pioneer in the field. Typically, integrative cardiologists will interview a patient to determine the root causes of inflammation, including diet, physical activity and emotional stress. After targeted lab tests, they may prescribe botanicals along with pharmaceuticals like diuretics and beta blockers to manage fluids

and vital signs. They often focus on repairing the gastrointestinal tract with specific probiotics and restoring the endothelium (the inner lining of blood vessels) with nutrients like magnesium, coenzyme Q10 and alpha-lipoic acid. They’ll encourage patients to switch to healthier, plant-based diets; perhaps to undergo a colon, liver or lymph cleanse; and exercise and use stress-reducing practices like meditation or martial arts.

ERECTILE DYSFUNCTION Erectile dysfunction (ED), the inability to get and keep an erection firm enough for sex, often drives a man to seek medical care. An erection—a complex interplay among the brain, hormones, emotions, nerves, muscles and blood vessels—can be hampered by such conditions as hypertension, diabetes, obesity, high cholesterol, insomnia and alcohol use. Although a quarter of new patients with ED are under age 40, mild and moderate ED affects approximately 50 percent of men in their 50s and 60 percent in their 60s. Integrative medicine offers potent strategies such as exercise, weight loss, good sleep and a varied diet, factors that can reverse ED, according to Australian researchers. “Men aren’t ever going to stop eating hotdogs in the name of ‘wellness’, but if you tell a man that eating hotdogs will impact his ability to get erections, he’ll never eat a hotdog again,” says Spar. SYMPTOMS: repeated difficulty getting or maintaining an erection, reduced sexual desire. NEW RESEARCH: In a survey of 12 studies involving 8,300 participants, the longer-lasting erection drug Cialis (tadalafil) beat out Viagra (sildenafil) as the drug of choice by a three to one margin. Cornell researchers found that of the 48 percent of older men in one study with ED, only 7 percent had tried an erection drug, and fewer than half refilled the initial prescription, partly due to unpleasant side effects. INTEGRATIVE APPROACHES: An integrative strategy

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typically involves a doctor checking and increasing a man’s testosterone levels if necessary; a thorough checkup and lab tests to detect and treat causes such as diabetes and high cholesterol; and vetting and replacing medications such as antihistamines and blood pressure drugs that might cause ED. For relationship problems, anxiety or depression, a cognitive behavioral therapist might be recommended and mindfulness meditation might be encouraged to reduce stress. A weight-loss plan featuring more produce and less meat is typically suggested: men with a 42-inch waist are 50 percent more likely to have ED than men with a 32-inch waist. Some foods like arginine-rich oatmeal and antioxidant-rich pomegranate juice, as well as supplements like DHEA, L-arginine, zinc and panax ginseng have also proven helpful in studies. Effective exercises include Kegels to strengthen pelvic floor muscles, Pilates to build core strength and aerobic workouts to strengthen blood vessels. Just 30 minutes of walking each day was linked to a 41 percent drop in risk for ED, Harvard researchers found.

PROSTATE CANCER Prostate cancer affects one in eight men, 60 percent of which are over age 65. African American men get prostate cancer younger, have more severe cases and are twice as likely to die from it. Although it’s not as virulent as most other cancers, it requires monitoring, sometimes for decades, which compels some men to get serious about diet and exercise. “If you hear you have cancer, the rug is pulled out from underneath you and you feel you’ve lost your locus of control to surgeons and other doctors,” says integrative oncologist Donald Abrams, of the Osher Center for Integrative Medicine at the University of California at San Francisco. “But lifestyle changes are important, useful and have an impact, and they’re something patients themselves have control over and can decide to do.” SYMPTOMS: They may be silent or involve frequent urination, weak or interrupted urine flow, urinary leaking, needing to urinate frequently at night, 16

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DEPRESSION Up to one-third of men may experience depression, but it’s marked more by bravado than tears. “Rather than appearing sad, men with depression are more likely to react with anger, self-destructive behavior, self-distraction, or numbing of pain with substance use, gambling, womanizing and workaholism,” concludes a major University of Michigan study in JAMA Psychiatry. Irritability, blowing up at minor annoyances, sudden spells of aggression and risky behaviors are other hallmarks. Men are far less likely than women to seek treatment and four times as likely to die by suicide. A patient receiving NeuroStar transcranial magnetic stimulation therapy.

blood in the urine, erectile dysfunction or discomfort when sitting. NEW RESEARCH: The more faithfully that men with localized prostate cancer followed a Mediterranean diet, the better their disease fared, report University of Texas MD Anderson Cancer Center researchers. Drinking several cups of coffee every day may be linked to a lower risk of developing prostate cancer, suggests a pooled data analysis in the online journal BMJ Open. A new urine test for prostate cancer is so accurate it could have eliminated the need for one-third of biopsies in a recent study of 1,500 patients in the Journal of Urology. INTEGRATIVE APPROACHES: In a 2018 comprehensive review of prostate cancer studies published in the Journal of Alternative and Complementary Medicine, Abrams recommends a plant-based, antioxidant-rich diet that emphasizes cruciferous vegetables, tomatoes, soy, pomegranate, green tea and fish-based omega-3s; limiting meat, sugary drinks and saturated fats; supplementing with vitamin D3 and omega-3s while avoiding selenium and vitamin E; exercising daily, with yoga and tai chi especially providing mind-body benefits; and using acupuncture to manage the side effects of conventional treatments. To combat the anxiety that can arise during the period between a diagnosis and surgery, Abrams suggests stress-reducing therapies like mindfulness training, reiki and support groups.

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SYMPTOMS: Besides anger and irritability, depressed men are more prone to lose weight rather than gain it, become obsessive-compulsive rather than anxious and experience physical problems like headaches, stomach ailments and chronic pain. NEW RESEARCH: Men with moderate to high levels of what Russian researchers call “vital exhaustion”, marked by excessive fatigue, demoralization and irritability, are 16 percent more likely to have a heart attack within 15 years. The risk doubles for men that never married, were divorced or became widowed. INTEGRATIVE APPROACHES: “First, it is important to get a lab screening to rule out low testosterone, vitamin deficiencies, anemia and thyroid problems,” says holistic psychiatrist W. Nate Upshaw, M.D., medical director of NeuroSpaTMS, in Tampa. He also checks for sleep disorders, treats with cognitive behavioral therapy and after getting lab results, suggests such supplements as vitamins B12, D3 and methylfolate. His lab focuses particularly on transcranial magnetic stimulation therapy, which a 2020 Stanford study found to be 90 percent effective in relieving drug-resistant depression. “It restores healthy brain function without medications, and with essentially no side effects,” says Upshaw, adding that the approach is particularly good for men that want to avoid the sexual side effects of antidepressants. Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

fit body

The Fit Gardener Backyard Workouts Good for Mind and Body by Marlaina Donato

kneeling and constantly getting up and down. Initially, in the spring, there may be a lot more intense physical labor involved to get a garden started, especially if you need to break ground. Keeping up with the weeding can be a good workout in and of itself.” Hale emphasizes working within the scope of our personal fitness level and taking advantage of outdoor perks. “The fresh air and sunshine you get in your garden are benefits not found in a sweaty gym,” she says. “Many people are deficient in vitamin D, which we get primarily from sun exposure. Even if it’s cloudy outside, you’ll still be getting some benefits.”

Aerobic Gardening

oth gardeners and researchers know that tilling the soil can lower stress and uplift the mood, and gardening can also foster fitness, burn calories and support heart health. By offering an opportunity for moderate intensity exercise, it provides a challenging workout with aerobic benefits. According to the U.S. Centers for Disease Control and Prevention, light yardwork can help burn 330 calories an hour, so using a trowel, pruning bushes and putting down some mulch can go a long way toward realizing this benefit. Heavy yard work, like hauling buckets of dirt and moving rocks, burns 440 calories an hour. Time spent in the garden can be a dynamic fitness investment, whether it’s for 10 minutes or two hours. “Gardening is a full-body workout that uses every muscle. There’s bending and squatting, carrying and lifting, digging, walking and reaching high,” says Pollyanna Hale, the British author of The Fit Mum Formula. “Another benefit to gardening is that you can go at your own pace.”

Power Up Outside Staying active fortifies the immune system, and gardening provides a way to work out while working the earth. Cynthia Miller, a seasoned bodyworker and passionate gardener for 30 years in East Stroudsburg, Pennsylvania, attests to the fitness challenge. “Gardening can involve many forms of physical activity, including carrying plants, hoeing, shoveling, lugging buckets of compost, pulling weeds, bending,

With mindfulness, gardening can be a self-paced power workout, especially when muscle groups are treated equally. “Incorporate some stretches when you’re raking and cleaning up before your session. Engage your core and pull your abs in tight during your movements,” recommends Chicago-based Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph. Mansour highlights the power of raking and underscores that any gardening session can become more aerobic by adding quicker movements. “Move quickly with your upper body to get in cardio. Moving faster will get your heart rate going and will help you burn calories. Another strategy to incorporate cardio into your gardening is to encourage yourself to stand up after each flower you plant or run in place for 10 seconds with each task completion.”

Yoga in the Garden Incorporating some asanas adds another dimension to garden fitness, offsetting potential bodily discomforts from hours of work. A yoga mat can be used outside to protect from wet or muddy ground. “Additionally, you may find yourself in uncomfortable positions while gardening. Kneeling or squatting can cause aches and pains,” explains Mansour. “I suggest transforming these positions into yoga movements. You can garden in a modified low lunge position, with one leg behind you and the other foot forward, resting on the knee of your back leg while getting a hip flexor stretch in the front leg. While on your knees, put one leg out to the side so that you’re resting just on one knee and stretching the inner thigh and hamstring of your extended leg.” Depending upon climate and personal ambition, garden workouts can nourish in other ways, as well. “Once you feel the physical and mental benefits of an hour outside in nature, you’ll wonder why you didn’t do it more often,” says Hale. Miller agrees. “There is nothing like getting your hands in the soil to literally ground you. Nature calms our nervous systems. Watching the tiny seeds you planted burst forth and grow into something you can harvest is a miracle like none other.” Marlaina Donato is a body-mind-spirit author and recording artist. Connect at AutumnEmbersMusic.com. June 2021

healing ways

Beat the Blues Naturally Drug-Free Ways to Treat Depression by Julie Peterson

ack of interest, low energy, changes in weight, difficulty concentrating and feelings of worthlessness are some of the symptoms that can occur in varying degrees with depression. According to the National Institute of Mental Health, an estimated 17.3 million adults in the U.S. experienced at least one major depressive episode in 2017. With the pandemic, the rate tripled, with 27.8 percent of adults reporting symptoms, according to a September 2020 study published in JAMA Network Open. Mainstream medical doctors typically prescribe antidepressant drugs, but the plethora of adverse effects such as anxiety, digestive disturbances, headaches, weight gain and sexual dysfunction can cause additional woes. In addition, efficacy is in question. In The Emperor’s New Drugs: Exploding the Antidepressant Myth, Irving Kirsch, Ph.D., professor of psychology at the UK University of Hull, declares, “The belief that an18

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tidepressants can cure depression chemically is simply wrong.” Antidepressants may merely mask symptoms. “Covering over symptoms is a missed opportunity to resolve the root cause of the problem,” says Manhattan-based holistic psychiatrist Kelly Brogan, author of A Mind of Your Own and co-editor of the textbook Integrative Therapies for Depression. Further, because many depressed people do not receive treatment due to financial, cultural or personal reasons, effective alternative therapies are necessary for improving public health.

Nature’s Medicine Before starting any treatment, it’s important to verify that depression exists and rule out potential conditions like nutritional deficiencies, low thyroid function, food allergies or other issues.

Many people find that herbs provide gentler action and fewer adverse effects than conventional antidepressants. Even some conventional health practitioners are beginning to get on board. Women’s health expert Nicole Galan, RN, wrote in a 2019 article in Medical News Today, “Medications and counseling are conventional ways to alleviate the symptoms of depression. However, some herbs and supplements may also help.” Common herbs include St. John’s wort (Hypericum perforatum), which has been shown to work about the same as antidepressants for mild and moderate depression; American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng), which improve mental clarity and energy, and reduce the effects of stress; and saffron (Crocus sativus), which is safe and effective, although expensive. While herbal medicines are available over the counter, it’s important to consult with a doctor or herbalist, as some are not safe in conjunction with other medications or during pregnancy. Homeopathic remedies are more complex, personalized and diluted, but have no contraindications. Lone Pedersen, a certified classical homeopath in Seattle, says that homeopathy treatments are “gentle, safe, non-toxic and side-effect free.”

Clean Food Improves Mood Several studies have found that eating a poor-quality diet high in processed meat, sweets, fried food, refined cereals and high-fat dairy leads to a higher likelihood of depression. “The single greatest thing anyone can do for their health is to eat whole foods, including organic vegetables, fruits, high-quality proteins, whole grains and healthy fats,” says Dorothy Calimeris, an author and wellness coach in Oakland, whose cookbooks promote anti-inflammatory diets for optimal health. Inflammation has been linked to numerous health issues, including depression. To start an anti-inflammatory diet, eliminate foods that commonly trigger inflammation, starting with gluten, soy, corn and the biggest culprit of all, sugar. A 2019 study by University of Kansas researchers and other studies indicate that sugar itself is a trigger for mental health issues. Don’t forget about the “food” the skin absorbs. Switching to organic body care and home cleaning products minimizes exposure to biology-disrupting toxins that have been linked to depression.

Set the Endorphins Free Many studies have shown that exercise reduces the symptoms of depression. Extra boosts come from getting outside to increase levels of vitamin D and exercising with a friend to enhance social support. Just 20 to 30 minutes of activity several times each week improves well-being. The best news is that any movement helps—walking, tai chi, gardening, dancing—anything that feels good. “Taking a yoga class helps to relieve depression by increasing focus and attention, releasing endorphins and oxytocin, stretching the body, relaxing tension, creating community and adjusting breathing patterns,” says Rose Kress, owner and director of LifeForce Yoga Institute, in Lebanon, Oregon, and author of Awakening Your Inner Radiance with LifeForce Yoga. She recommends determining one enjoyable pose and practicing it every day: “Five minutes a day is enough to make a change.” Julie Peterson writes about wellness and environmental issues and has contributed to Natural Awakenings for more than a decade. June 2021

conscious eating

Vegan Road-Tripping Travel Tips for Plant-Based Eaters by Carol Sanders

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Food as Medicine

Plus: Better Sleep The Ethics of What We Eat Benefits of Urban Gardening

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o maximize health and minimize our impact on the planet, a whole-food, plantbased diet reigns supreme. Cooking at home ensures quality-controlled ingredients, but when traveling, extra measures are needed to enjoy healthy options while avoiding the allure of diet-busting, processed foods. The key to success is a combination of planning and resolve. Much can be done before the trip begins. Research the destination and road trip stops, says Julieanna Hever, registered dietitian and author of Plant-Based Nutrition (Idiot’s Guides). She recommends reviewing online menus, calling ahead to clarify options and using apps like Yelp.com and HappyCow.net to scout for restaurants and grocery stores. Her favorite places are Thai and Mexican eateries, as well as steakhouses for their plant-based side dishes. Upon arrival at her destination, she hits a grocery store to stock up on fresh fruits and veggies. “We live in an extremely difficult food environment, with a lot of triggers and inputs that don’t go away even if you’ve been eating a healthy diet for a long time,” says Micaela Karlsen, Ph.D., senior director of research at the American College of Lifestyle Medicine and author of A Plant-Based Life. “For people that are transitioning into this new lifestyle, the highly refined foods they are used to eating are kind of low-grade addictive substances and what researchers call hyper-palatable foods like added fat, sugar and salt that stimulate the brain in a similar way as addictive drugs like cocaine or alcohol, so it’s really a process of withdrawal for people initially.” To combat the temptations, especially when away from home, Hever advises writing down and clearly understanding dietary goals and the reasons for eating this way. “I work with people that are very sick and with elite athletes. Their goals may be different from everyday people that want to have a vacation,” she says. “Do you want to have another heart

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attack or reactivate your diabetes? No. Are you totally healthy and consciously deciding to splurge once in a while? That can totally fit into a healthy lifestyle. What matters most is choosing to eat whole food, plant-based foods most of the time.” Karlsen recommends always carrying snacks. “Don’t let yourself get too hungry or too tired, because when people are extra hungry or run-down, the reward experience of eating goes up and willpower goes down,” she explains, adding that dried fruit, nuts, rice cakes, individually packaged nut butter and fresh fruits are good portable snacks to carry. At the hotel, microwaveable popcorn, as well as oats and shelf-stable, single-portion almond or soy milk, will help stave off the munchies. “I love granola, not only for breakfast, but also as a snack in the mid-afternoon,” Karlsen says. “Most store-bought granola, however, is akin to food crime. Oats are whole, healthy and cheap, but once oil, sugar and other stuff are added, the commercial product is high in fat, way too sweet and really expensive. The first time I made granola myself, I was amazed at how I didn’t even notice that the oil and sugar weren’t there. It was delicious and so satisfying.” According to both experts, a cooler in the car or a refrigerator at the destination hotel expands the kinds of home-prepared foods that can accompany travelers, including hummus spread over crudités or sprouted, whole-grain crackers, as well as any kind of leftover dishes. They both tout the convenience and tastiness of nori rolls—a wide variety of ingredients wrapped in a sheet of dried seaweed. Among Karlsen’s favorite nori fillings are tempeh baked with tamari and a little maple syrup, topped with tomato and kale; peanut butter and pickles; avocado rubbed with umeboshi plum vinegar; and sweet potato, avocado, red pepper and thinly sliced carrots. “Food is intertwined in our culture with entertainment, but thinking about food that way doesn’t really serve our biological potential for wellness,” says Karlsen. “People are so accustomed to these highly rewarding, intense foods like buffalo wings, pizza or chocolate cake that they actually don’t know what it feels like to

enjoy something that’s simple and unrefined. There’s a lot of enjoyment in healthy eating. The longer you do it, the more it becomes enjoyable.” Carol Sanders is a professional writer and can be reached at GoodEyePress@gmail.com.

Chocolate Chip Pumpkin Muffins 1 medium banana, mashed 15-oz can sweet pumpkin puree ¼ cup 100 percent pure maple syrup 1 tsp vanilla extract 2 cups gluten-free, all-purpose, whole-grain flour blend ½ tsp baking soda ½ tsp baking powder ½ tsp salt 1 tsp ground cinnamon ½ tsp ground nutmeg ¼ tsp ground ginger 1 cup dairy-free chocolate chips (grain-sweetened) Preheat oven to 375° F. In a large bowl, combine mashed banana, pumpkin puree, maple syrup and vanilla. In a small bowl, combine flour, baking soda, baking powder, salt, cinnamon, nutmeg and ginger. Transfer dry mixture to large bowl and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product. Fold in chocolate chips. Spoon batter into silicon muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove muffins from the oven and let cool for five minutes. Store in an airtight container. Courtesy of Julieanna Hever. For more information, visit PlantBasedDietitian.com.

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healthy kids

Relaxed Kids If You Are Reading This, So Are Your Potential Customers.

Simple Ways to Calm Anxious Children by Sandra Yeyati

t doesn’t take a full-on tantrum for children to experience or exhibit stress. According to licensed school psychologist and spiritual counselor Zemirah Jazwierska, anxiety is a child’s natural response to not having consistency or predictability in their environment. During the pandemic, with school closings, social isolation and associated challenges, childhood angst is on the rise, says the Boulder, Colorado, blogger at KidsRelaxation.com.

Setting a Calm Example

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Jazwierska believes that it’s never too early to expose kids to relaxation practices. She invites moms to incorporate meditation even while they’re pregnant, “to bathe their little babies in lots of good-feeling hormones and chemicals.” After birth, while an infant may be too young to learn how to meditate, she recommends that parents create relaxing home settings where impressionable kids will naturally learn to chill out. “Babies are continually sensing their environments,” she says. “Just speaking in a calm voice or slowing

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down the pace of life, taking time to connect or practicing infant massage can prime their little minds and bodies for learning how to self-regulate, cope with life and default to relaxation mode just as soon as they feel stressed.”

Benefits of Kid Relaxation Techniques From breathing games and animal-like yoga positions to meditative art activities and mindful nature walks, child-friendly relaxation techniques are limited only by our imagination. When practiced consistently, they offer numerous benefits, including increased awareness, attention, empathy, resilience and generosity; less emotional reactivity; and improved memory, according to Whitney Stewart, meditation teacher and author of Mindful Kids: 50 Mindfulness Activities for Kindness, Focus and Calm (BarefootBooks.com/mindful-kids).

Getting Started Stewart recommends that parents and caregivers consider adopting their own mindfulness or meditation practices before introducing them to their children. “The next step could be to invite children to practice with you,” she advises. “With toddlers, this may be an invitation to sit or lie down with hands on their tummy or chest to let them feel their breath coming in and going out of their body. Young children don’t always have an awareness of their breath. Parents and caregivers can help them understand how we breathe in different situations; how breath can speed up or slow down in response to our physical and emotional state.”

Making Relaxation Fun According to Stewart, small children respond best to mindfulness exercises that are both physical and fun. Her Animal Antics is one example, in which kids explore movement meditation by pretending to be different animals. Another is Shake the Sillies Out, which involves “happy-shaking until you finally flop on the

floor with a deep exhalation, followed by three mindful breaths. This one really helps work out kids’ excess energy,” she says. On her website, Jazwierska offers myriad examples of fun and creative activities to calm and awaken children. She teaches breathing techniques by offering imagery kids can understand, like smelling a flower to learn deep inhalations and blowing out a candle for the exhalations. When kids are overcome with strong emotions, she offers a snow globe. “It’s a great tool for seeing how things start to swirl when our emotions are too strong and our minds too worried. As you take a deep breath and stop moving the globe, the snow settles. We have to stop moving, or move very slowly, for everything to settle for ourselves.” Jazwierska’s Rock and Floppy Sock exercise instructs a child to make a tight fist—the rock—when they feel anger or another strong negative emotion, and then release their grip, turning it into a floppy sock. “It’s related to progressive muscle relaxation where you provide tension in the body and then you provide the contrast and let go, training the mind. Next time they feel tension, they’ll know how to relax,” she says.

Planting Seeds for Inner Happiness As children grow older, they can add visualization to their repertoire, like Stewart’s Heart Garden exercise, in which the child sits mindfully while relaxed, takes three mindful breaths and then thinks of a word that makes them smile. “That can be anything— like butterfly, rainbow or watermelon,” she explains. “Imagine planting that word like a seed in your heart. Repeat the word and imagine watering the seed in your heart garden. Repeat the word and imagine the seed opening and growing in your heart. What does it become? See it blossom. True happiness comes from inside. Everyone can plant their own inner happiness.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

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plant medicine

CBD: Broad Spectrum, Full Spectrum and Isolates

by Kalyn Wolf BD. Everyone is talking about it and a lot of people are taking it. But if all the information we are getting is from our well-intentioned direct marketing person, our Aunt Gertrude or even the local CBD store, we might be confused. Some are of the understanding that the more CBD we use, the better. Some have been told that only broad spectrum is the right form to take. Many know nothing at all about CBD and aren’t using it because they find the whole subject confusing. So let’s start with the basics. CBD is the common name for cannabidiol, one of many different chemicals called cannabinoids that are found in the cannabis plant. It comes from hemp, not necessarily marijuana. For simplicity’s sake, we’ll take a broad view of CBD and focus on three types: broad spectrum, full spectrum and isolates. Broad spectrum means that while CBD is prominent, there are also three or four other cannabinoids present, as well as terpenes. We know what terpenes are because we’ve

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experienced them all our lives. Simply put, terpenes are what gives an orange its citrusy smell. They give pine trees their unique aroma. They’re even responsible for the relaxing effects in lavender. They are chemicals that determine how things smell. Cannabinoids and terpenes work together in something called the entourage effect. The terpenes make the cannabinoids more effective. We find this in many CBD oils, but they normally don’t include all the terpenes. Then there is full spectrum, which means that the hemp plant is used in its entirety. The root, the stem, the leaves and the flower are extracted and used in the amounts nature intended. We’ll find CBD in it (like we’d find pectin in an apple) and it will include all the terpenes. Then there is the CBD isolate, which is only CBD, and found most effective in topical creams. What about amount? Is 1200mg of CBD more effective than 600mg? Not necessarily. The goal is to activate our CBD receptors (many found in the mouth). Like vitamins, if we take too much CBD, we will just pee it out. So it’s important financially to find the dose that’s right for each individual. Kalyn Wolf has been involved with CBD since May 2016. She is certified in homeopathy and aromatherapy and has been a student of natural ways of healing since 1985.

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he Grow Store was founded in 1997 at the beginning of the indoor growing boom. In 2009, the owners opened the store to both traditional gardeners and medical cannabis patients to provide healthy natural ways for them to grow their own food and medicine. Gardening indoors under intense light year-round, or even on the porch during the summer, is extremely therapeutic. Stress release, a focused mind, lowered blood pressure and myriad other benefits all accrue because of gardening. The Grow Store supplies expertise, integrity and honesty. They like to educate customers as far as they will go, with a goal to assist them with all of their growing needs.

Stress release, a focused mind, lowered blood pressure and myriad other benefits all accrue because of gardening. Customer service and education are key. They treat the business as the profession it is, and take care of customers just as they would want to be taken care of. Store cleanliness is always prioritized. Knowing that customers can count on them is a source of pride. Indoor growing, hydroponics and LED lighting are the future, when better quality homegrown food costs a fraction of what it does now, right in our own homes. The Grow Store is located at 90 N. U.S. 31 S., in Traverse City. For more information, call 231-421-5191 or email TheGrowStoreTC@ gmail.com. See ad on this page.

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natural pet

Create a Dog-Friendly Yard

Liberate yourself from suffering. Gnosis is the practical, fact-based knowledge of consciousness that guides us to our full potential and innate happiness.

Plants, Paths and Play Areas to Wag a Tail by Karen Shaw Becker

Experience is better than belief. Learn more at GnosticTeachings.org JULY Coming Next Month

Better Sleep Plus: Food as Medicine The Ethics of What We Eat Benefits of Urban Gardening

ackyards can be sanctuaries, filled with gardens and landscaping. For homeowners with dogs, consider “dog-scaping”. It’s a term coined by landscape designer Maureen Gilmer of Palm Springs, California, who wrote the e-book The Dog-Scaped Yard. Gilmer points out that nobody asks Fido his opinion on how to landscape the yard, “yet he spends more time there than anyone else.” The yard should be a safe and secure place for the family dog, so fencing may be necessary to give ample room to roam. Lawn chemicals on grass are linked to cancer in dogs, so those are best avoided. Some people choose to go beyond grass to create a rich environment for the dog to explore. Gilmer recommends planting a meadow, complete with tall grasses and perennials, where the prized pet can investigate the terrain. Low troughs of wheat grass are good for a dog to nibble on and may discourage him from chewing on ornamental flowers and plants. Some dogs also enjoy rose hips from Rosa rugosa plants.

Flea-Repelling Herbs Many herbs were once known as “fleabane” because they could repel fleas. Plant a fleabane garden to discourage these pests from moving in and finding the dogs. “When my dog Dot rubs against them, I can smell the aromatic oils on her fur,” Gilmer notes. Suitable plants for this garden include pennyroyal (Mentha pulegium), wormwood 26

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(Artemisia absinthium), tansy (Tanacetum vulgare), fleawort (Erigeron canadense), rosemary (Rosmarinus officinalis), sweet bay (Laurus nobilis) and eucalyptus. The plants can also be dried and added to a dog’s bedding for a more natural flea repellant. When choosing the best locations for herbs and flowers, consider keeping about 18 inches around the border of the yard free from plants. Because dogs regularly tend to patrol the boundary of their territory, any plants on this trail may get trampled.

Provide Thoughtful Areas for the Dog Dogs love to dig, but if it has become a problem, it could be because the dog is trying to uncover a cool spot to rest. Gilmer recommends being proactive by digging a shallow pit where a dog can comfortably fit in a shady spot. Line it with sand to prevent it from turning into a mud pit and keep it damp. In warm weather, a dog can retreat to this cooling-off spot. A plastic kiddie pool can be a welcome addition for dogs to escape the summer heat. To incorporate it into the landscape, dig out an area and set it into the ground. Another thoughtful addition is a post where a dog can mark his territory to his heart’s content. A large piece of driftwood or an upright log works well for this purpose. Logs are also useful as borders

along planted areas where the dog is meant to stay out. Pathways for the dog to run through are also important, as dogs will create their own routes if they are allowed to. Turn the walkways into proper paths by widening them to three feet. Consider creating a designated area in the yard for the dog to relieve himself. When planting flowerbeds, put sturdier plants such as ornamental grasses at the edge, while putting more fragile plants in the middle, where a dog is less likely to run over them. Choose plants that are sturdy, but soft, without thorns or spines that could scrape a pet. A doggy play area will also be much appreciated by a pup. Define it by using logs or stone blocks, then set out a few of the dog’s favorite toys for him to discover. For dogs that like to dig, teaching him that this is his play spot where it’s acceptable can save the gardens. Many four-legged diggers enjoy having a sand pit or designated dig spot where they can express this natural behavior. By paying careful attention to the plants and features in the yard, the perfect pet-friendly environment can be created. Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals. Learn more at DrKarenBecker.com.

Here at Square Deal we feel pets are part of the family. Our Knowledgeable staff is here to help you find food, treats, and products that

keep your pets happy and healthy!

We carry the top holistic brands of Dog and Cat food. We Carry a large seletion of Raw and Freeze dried diets.

$5 off $50 Coupon expires 6/30/21. Not valid with other offers.

$15 off $100 Coupon expires 6/30/21. Not valid with other offers.

(231) 946-5030 • SquareDealCountryStore.com • Square Deal Country Store • 900 Woodmere Ave, Traverse City • Local Family Owned since 1982 June 2021

calendar of events THURSDAY, JUNE 3

THURSDAY, JUNE 24

Zooming In on our Watershed – 2-3pm. Join Plaster Creek Stewards and Curator of Horticultural and Environmental Education Eve Choi as they share key issues facing our local watershed and tips that anyone can follow to help support their watershed at home. Free. Via Zoom. MeijerGardens.org.

Online: Organic Facial Class – 7-8pm. Our team of holistic estheticians are ready to share their insider tips and tricks with you. Includes the KPS At-Home Facial Kit shipped straight to your door. Register by June 21: MIHolisticMed.com.

FRIDAY, JUNE 4 The Goddess Workout: Beginner Bellydance Class – Fridays, June 4-25. 6-7pm. With Amira. Higher Self Bookstore, 313 E Front St, Traverse City. 231-941-5805. HigherSelfBookstore.com.

Red Tent Women’s Gathering – 7-9pm. A monthly full moon gathering for Northern Michigan women. Opens with a sharing circle, then moves into more free-flowing social time. Nursing infants and pre-teen and teenage young women welcome too. Sponsored by Yoga Bellaire. Donation. Info: Aria@AriaMae.com. Register: AriaMae.com/ red-tent-sign-up.

SATURDAY, JUNE 5

FRIDAY, JUNE 25

48 Hours of Bite-Sized Mindfulness – With Sabina Vitacca, Mindfulness Consultant. Designed to demonstrate how effective the practice of mindfulness can be when applied to work and home situations. Self-paced/pre-recorded and sent to your email over 2 days to watch in your own time. Free. Register: Tinyurl.com/auvtndn7.

Journey Circle – 7-8:30pm. Higher Self Bookstore, 313 E Front St Traverse City. 231-941-5805. Higher SelfBookstore.com.

NADA Ear Acupuncture Treatments – 11am-4pm. With Traci Croton. Stop in and learn more about how it can help in areas of your life such as detox, anxiety, stress, balance and more. Free. Higher Self Bookstore, 313 E Front St, Traverse City. 231-9415805. HigherSelfBookstore.com.

SUNDAY, JUNE 6 The Goddess Workout: Sacred Geometry Beginner Bellydance – Sundays, June 6-27. 7-8pm. With Amira. Higher Self Bookstore, 313 E Front St, Traverse City. 231-941-5805. HigherSelf Bookstore.com.

SATURDAY, JUNE 12 Old Town Arts & Crafts Fair – Downtown Traverse City. DowntownTC.com. Crystal Reiki Training – June 12-13. 10am-5pm. With Jeff Currier. Learn how to use reiki with crystals to create balance in your mental/emotional fields as well as balancing your chakras. Higher Self Bookstore, 313 E Front St, Traverse City. 231-9415805. HigherSelfBookstore.com.

SATURDAY, JUNE 19 Foot Reflexology – 11am-6pm. With Pat McGhan. Higher Self Bookstore, 313 E Front St, Traverse City. 231-941-5805. HigherSelfBookstore.com. Online: Vegan for Beginners – 5-6pm. Workshop and live cooking (2 separate events on 2 separate dates). Learn the basics, then watch it in action. $2. Via Zoom. Register: Tinyurl.com/4yhw7ss7.

MONDAY, JUNE 21 Midsummer Solstice Circle – 6:45-8:15pm. Higher Self Bookstore, 313 E Front St Traverse City. 231941-5805. HigherSelfBookstore.com.

Grand Traverse Region

PLAN AHEAD FRIDAY, JULY 23 Red Tent Women’s Gathering – 7-9pm. A monthly full moon gathering for Northern Michigan women. Opens with a sharing circle, then moves into more free-flowing social time. Nursing infants and pre-teen and teenage young women welcome too. Sponsored by Yoga Bellaire. Donation. Info: Aria@AriaMae.com. Register: AriaMae.com/ red-tent-sign-up.

ongoing events

mondays Cancer Care Support Discovery Call – 6-6:30pm. For those looking to incorporate a holistic, functional element of care into their cancer treatment plan by working in conjunction with your oncologists, surgeons, primary care physician and physical medicine practitioners. More info: MIHolistic Med.com.

wednesdays Sara Hardy Downtown Farmers’ Market – 8am12pm. Lot B, SW corner of Cass & Grandview Pkwy, Traverse City. dda.downtowntc.com/ farmers-market. Harbor Springs Farmers’ Market – Thru Aug 25. 9am-1pm. W Main St, Harbor Springs. 231-8811863. HarborSpringsFarmersMarket.org. Online: Conscious Leaders Group Coaching – Thru Dec. 3-4pm. A place to receive continuous guidance for leading with compassion and flow.

HealthyLivingMichigan.com

Includes 2 monthly calls, where you can bring questions or issues to be coached around. Learn about your blind spots, tackle your growth edges, and build resilience for your leadership. $222/mo. AmbrosiAlanimals.MyKajabi.com/offers/Fcot2cjT/ checkout.

thursdays Weekly Facebook Live with Dr. McSwain – 5:306pm. More info: MIHolisticMed.com. Mindfulness and Meditation Circle – Thru Dec. 5:30-6:30pm. Every week is different as we learn about the art and science of mindfulness. Co-led by Aria Everts and Eric McDonald. Donation. Yoga Bellaire, 106 W Cayuga St, Bellaire. YogaBellaire.com.

saturdays Sara Hardy Downtown Farmers’ Market – 7:30am-12pm. Lot B, SW corner of Cass & Grandview Pkwy, Traverse City. dda.downtowntc.com/ farmers-market. Harbor Springs Farmers’ Market – Thru Oct 16. 9am-1pm. W Main St, Harbor Springs. 231-8811863. HarborSpringsFarmersMarket.org.

classifieds HELP WANTED LOOKING FOR DEDICATED AND PASSIONATE DISTRIBUTOR / SALES OF ALL NATURAL PRODUCTS. This is not a MLM, this is based on product sales of retail and sales to the public. This will include contacting the public as well as outdoor and indoor events. Calling on stores and businesses. Must be passionate about healthy living and helping others be healthy. Michigan made products. We are a licensed, insured, certified Company. Please contact U.P. Chaga Connection 906-282-0787 (Serious inquiries only).

community resource guide ADVANCED WELLNESS EARTH LABS

COOKING & TEA BREWING CHAGA PRODUCTS

U.P. CHAGA CONNECTION

317a E Front St, Traverse City 231-421-1490 EarthLabsHeals.com

906-282-0787 MidnightSpcl_59@yahoo.com UPChagaConnection.com

Subtle modalities including sound, light, frequency and thermogenic therapies to enhance and transform your quality of life. Our techno-therapy will reduce pain and restore energy. See ads pages 19 and back cover.

Freshest, cleanest wildest organic Chaga available in the Upper Peninsula. State certified. Immune-Boosting Superfood. For centuries, people have used chaga mushrooms for medicinal purposes. Packed with antioxidants, its extract may fight cancer, chronic inflammation, improve blood sugar and cholesterol levels. See ad page 24.

AROMATHERAPY ROSY GLOW AROMATHERAPY

Margo Hertzfeld, Certified Aromatherapist 419-360-0169 RosyGlowWellness.com Clinically certified aromatherapist offers holistic consultations with customized blends of professional quality essential oils. Trust Margo to help you understand the complicated world of aromatherapy. Her holistic approach can help you maximize your benefits from this powerful therapy and minimize side effects. Aromatherapy is a wonderful way to integrate natural healing into your life. Phone consultations are available.

CBD PRODUCTS MY CBD

Kelly Young MyTCBD.com All Natural CBD products. We source from only organic, environmentally socially responsible companies that believe in cruelty free testing. Life is too short to feel anything less than your personal best. Ask about our distributor options where you can be your own boss. See ad page 15.

PURELY CBD

1112 E Front St, Traverse City 231-421-1070 PurelyCBD-TraverseCity.com At Purely CBD Traverse City, we strive to provide our customers with top-quality products that help serve their personal needs. As a locally owned business, we are dedicated to caring for our community and prioritize your overall well-being. See ad page 25.

COACHING & COUNSELING ARIA MAE EVERTS

Coach, Facilitator, Healer Aria@AriaMae.com AriaMae.com Spiritually integrative coaching, healing and retreats for Conscious Leaders. In-person and virtual personal development for those who envision a world where all life is honored. See ad page 7.

NIA SPONGBERG, LIFE COACH

734-531-9024 NiaSpongberg.com

Nia is a certified life and productivity coach (ACC, CPC) who helps adventurous people blaze new trails in their time, tasks, and transitions. Nia coaches by phone and Zoom. Get in touch for a free discovery call.

SARAH MATTEO

Spiritual Counselor, Coach & Consultant NowThatsTheSpirit.com NowThatsTheSpiritCounseling@gmail.com A safe, playful and sincere space for soul searching that helps build essential capacities for resilience, risk taking, reawakening and self-care.

SPICE & TEA MERCHANTS

145 E Front St, Traverse City 231-947-7423 SpiceMerchants.biz/traverse-cityspice-store Providingthe world’s best herbs, spices and teas for your kitchen. We carry over 200 spices from everyday use to the most exotic as well as over 120 different teas. See ad page 21.

FRESH MILK HERD SHARES SHARED BLESSINGS FARM

7291 18 Mile Rd, Marion 231-743-2286

We are a family farm focused on healthy soils to produce healthy animals so they can produce healthy raw milk for your good. Taste to know the difference.

GRASS-FINISHED BEEF SHARED BLESSINGS FARM

7291 18 Mile Rd, Marion 231-743-2286

We are a family farm focused on healthy soils to produce healthy grass-finished animals rich in minerals and omega-3s and omega-6s with real fat that is good for you.

HALOTHERAPY URBAN OASIS SALT SPA

545 S. Division, Suite 117, Traverse City 231-938-6020 UrbanOasisSaltSpa.com

Dry salt therapy, massage, detox, organic facial services, Exclusive salt room made from 15,000 pounds of Himalayan pink salt supports overall health and wellness. See ad page 11.

June 2021

community resource guide NATUROPATHIC MEDICINE

HEALTHY EATING FUEL YOUR TOMORROW

Kaylee Davenport, Chef Kelsi Davenport, Executive Manager 231-252-2147 FuelYourTomorrow.com Fuel Your Tomorrow (FYT) provides fresh, health-conscious, chef-prepared meals, guided by nutrition and delivered on a weekly basis to your door. FYT aims to optimize your health and life through fully prepared local and organic whole food for you and your family. Simply order online each week for your set of meals or sign up for recurring meal prep and never worry about making a healthy dinner again.

503 East Broadway St, Mt. Pleasant 989-773-1714 Contact@NaturopathicInstitute.info NaturopathicInstitute.info

Educational programs offered: Natural Health Program: four years (one weekend a month); Massage Therapy Program: one year (two weekends a month); Holistic Doula Practitioner Program: six months (one weekend a month). Individual classes available. See ad page 3.

NONPROFIT ORGANIZATIONS MICHIGAN FOR VACCINE CHOICE

HEALTHY PET SQUARE DEAL COUNTRY STORE

900 Woodmere Ave, Traverse City 231-946-5030 SquareDealCountryStore.com

products for your pets. See ad page 27.

NATUROPATHIC INSTITUTE OF THERAPIES & EDUCATION

Our knowledgeable staff is here to help you find the best food, treats and

HYDROPONICS & ORGANIC GARDENING PRODUCTS THE GROW STORE

90 N U.S. Hwy 31 S, Traverse City 231-421-5191 Facebook: The Grow Store Traverse City Serving Traverse City and the Northern Michigan region since 2009. Specilizing in organics, hydroponics and lighting systems for the indoor grower. A locally owned, service-oriented company. See ad page 25.

LESS ANXIETY NATURALLY EARTH LABS

317a E Front St, Traverse City 231-421-1490 EarthLabsHeals.com

P.O. Box 1121, Troy, MI 48099-1121 Info@MichiganVaccineChoice.org MichiganVaccineChoice.org Facebook.com/MichiganForVaccineChoice Twitter.com/MI4VaxChoice Voice: 586-447-2418 • Fax: 586-323-4287 Michigan for Vaccine Choice is a nonprofit 501(c)3 organization dedicated to protecting, informing, educating, advocating and supporting parents’ and families’ vaccine choice rights.

PAIN RELIEF AUNT ALBERTA’S REMEDY

Homeopathic Pain Relief Cream 973-715-9097 Info@AlbertasPainRelief.com AlbertasPainRelief.com Need Relief from Arthritis? Try Aunt Alberta’s Remedy with all-natural ingredients to ease muscular aches and joint pain. Her Remedy is a homeopathic pain relief cream that penetrates deep into the skin and muscle tissues. Get beneficial relief from sciatica, fibromyalgia, arthritis, neuralgia, gout, and more. Use Aunt Alberta’s Pain Relief Cream and get relief today. 4-oz jar for $15. See the website for other options. See what people say about Aunt Alberta’s Remedy and purchase now on our website.

Advanced technologies in the sound and light lab ease anxiety and relieve chronic pain. Enhance your mood and bring balance to the limbic system. See ads pages 19 and back cover.

Grand Traverse Region

HealthyLivingMichigan.com

PERMACULTURE & EDIBLE LANDSCAPES MOON BLOSSOM GARDENS

MoonBlossomGardens.com Traverse City

Providing custom garden consulting services, specializing in biodynamics, permaculture, edible landscapes. Donating 10% off profits to the procurement and distribution of free, organic, cotton pads and tampons. See ad page 9.

RETREAT CENTERS SONG OF THE MORNING YOGA RETREAT CENTER

9607 Sturgeon Valley Rd, Vanderbilt 989-983-4107 Office@SongOfTheMorning.org SongOfTheMorning.org

Find spiritual refreshment amongst 800 acres of natural beauty for your own personal retreat or participate in workshops, yoga classes, meditations or Sunday Service. Accommodations and gourmet vegetarian meals available.

SCHOOL / EDUCATION NATUROPATHIC INSTITUTE OF THERAPIES & EDUCATION

503 East Broadway St, Mt. Pleasant 989-773-1714 Contact@NaturopathicInstitute.info NaturopathicInstitute.info

WELLNESS & PEAK PERFORMANCE BIOFUSE

540 S Garfield Ave, Traverse City 231-645-9123 Hello@BioFuse.net Biofuse Wellness is Michigan's leader in providing IV therapy, integrative wellness, and regenerative health to help you get the most out of our life. Obtain better health, fast recovery and peak performance.

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Authentic & Loving Relationships Natural Health & Sustainable Living Living a Conscious Life Honoring Diversity

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June 2021

Grand Traverse Region

HealthyLivingMichigan.com

Natural Awakenings of Grand Traverse Region Michigan - June 2021

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