Natural Awakenings West Michigan ~ November 2019

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

Chasing ZZZZZs

How to Put Insomnia to Rest

ENOUGH FOR ALL In Pursuit of Grateful Living

ZENFUL

EATING Joyous, Mindful Meals

November 2019 | West Michigan Edition | NaturalWestMichigan.com November 2019

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Contents 14 CHASING ZZZZZs

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How to Put Insomnia to Rest

18 ANTIQUES RISING Discovering the Green in ‘Brown’ Furniture

20 KENNETH DAVIS ON Learning From the Last Global Plague

22 THE HAPPY THYROID Seven Ways to Keep It Humming

24 ZENFUL EATING

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Mindful Meals in Quiet Gratitude

26 CLICK AND SWEAT

Virtual Workouts Change the Game

27 ENOUGH FOR ALL In Pursuit of Grateful Living

28 KIDS WITH GRATITUDE Making Thankfulness Second Nature

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 616-604-0480 or email Publisher@NaturalWestMichigan.com. Deadline for ads and News Briefs: the 12th of the month.

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30 URBAN CHICKENS

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Coming Home to Roost

DEPARTMENTS 5 news briefs 8 health briefs 10 global briefs 13 eco tip 18 green living 20 wise words 22 healing ways 24 conscious

eating

26 fit body 27 inspiration 28 healthy kids 30 natural pet 31 thyroid health 33 calendar 36 classifieds 37 resource guide November 2019

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HEALTHY LIVING HEALTHY PLANET

letter from publisher

Maintaining an Attitude of Gratitude!

T

here’s a lot to be thankful for in November POP. Foodie April Thompson brings joy to the season’s table with her take on Zenful Eating: Mindful Meals in Quiet Gratitude.” Three of the nation’s top Zen chefs share their wisdom about being grateful, present and peaceful at mealtime— just in time for Thanksgiving!

It’s a great time of year to celebrate or to create gratitude rituals with friends and family. After all, we have much to be thankful for. If you haven’t started any of these rituals with your kids yet, perhaps you can get some ideas from Ronica O’Hara who offers parental tips for instilling thankfulness— one of the most teachable, grow-able strengths—in our children. “Kids With Gratitude: Making Thankfulness Second Nature” is based on emerging research that shows gratitude to be one of the easiest, most effective ways to kick-start happiness and well-being—at any age. Benedictine monk Brother David Steindl-Rast, a leading figure in a worldwide gratitude movement, puts it all in perspective in this month’s Inspiration piece: “Gratitude: A Path to a Better World.”

One thing most of us are usually grateful for is a great night’s sleep. When spritzing your pillow with lavender and curling up with your teddy bear just isn’t enough to get you to nod off into blissful slumber, you will want to read this month’s feature, “Chasing ZZZZZs: How to Put Insomnia to Rest.” This article examines the many contributors and adverse health effects of compromised sleep, along with natural pathways to a good night’s rest. One of those considerations—optimizing thyroid function—is covered in-depth in our Healing Ways article, “The Happy Thyroid: Seven Ways to Keep It Humming.”

We’re also very excited to share with you some new twists to old traditions. In “Antiques Rising: Discovering the Green in ‘Brown’ Furniture,” Green Living writer Yvette Hammett explains how Millennials (aka The Ikea Generation) are beginning to discover that Grandma’s old China cabinet might be pretty cool after all—and sturdy, well-made, eco-friendly and oh-so-upcyclable. Whether these old pieces hold family memories for you or not, they just don’t make furniture the way they used to.

Julie Peterson explores the new world of fitness in “Click and Sweat: Virtual Workouts Change the Game.” Training via an app or online is all the rage now for seasoned gym rats and newbie exercisers that value the convenience and privacy of this growing phenomenon.

And last, but not least, hens with benefits take center stage in “Urban Chickens: Coming Home to Roost.” Locavores with a hankering for fresh, organic eggs produced close to home have sparked a resurgence in backyard chicken keeping; even people that don’t like omelets are getting in on the trend. These chic chicks make great pets for vegans, too.

To conscious living,

Pamela Gallina, Publisher

WEST MICHIGAN EDITION PUBLISHER/EDITOR Pamela Gallina EDITORIAL EDITOR Julie Peterson

DESIGN & PRODUCTION Scott Carvey CONTRIBUTING WRITERS Tabatha Barber Amy Furman Dan Gleason Summer Leigh Julie Peterson

CONTACT US P.O. Box 330 Spring Lake, MI 49456 Ph: 616-604-0480 • Fax: 616-855-4202 Publisher@NaturalWestMichigan.com NaturalWestMichigan.com SUBSCRIPTIONS Subscriptions are available by sending $30 (for 12 issues) to the above address.

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Serendipite Organiques and Flicker + Gem Handmade have Popped Up on Plainfield!

news briefs

Herbal Medicine Seminar

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oin in at The Remedy House for an Herbal Medicine Seminar on November 16th from 10am-3pm. This event is open to all levels, whether you are familiar with natural health and herbal medicine or are just beginning your journey. It will be a fun day full of important information and interactive activities all about herbs.

In this five hour seminar, Mallory Feyen NHT will go into depth about a variety of herbal medicine topics including: the history of herbology, the difference between herbal medicine and conventional medicine, how herbs actually work in the body and how different herbs work for different people based on unique body constitutions, the best herbs for different body systems and concerns (including the best immune-boosting herbs for the upcoming winter season), and how to build your holistic first aid kit. There will also be a make-and-take portion and you will get your own herbal goodies to take home and a chance to win some raffles!

Seminar Tickets are $49 and everyone gets a swag bag. Register online at www.theremedyhouse.org or by calling 616-443-4225. The Remedy House is located at 5150 Northland Dr NE, Grand Rapids.

See ad page 6.

eri Kelley, owner of Serendipite Organiques, LLC, offers nine lines of organic makeup, body care, and dog care products.

The lines offered are boditonic, Face Naturals, Lauren Brooke Cosmetiques, Poofy Organics, Bubble & Bee, Made Simple Skincare, Moon Valley Organics, Karma (5 & 7-free Nail Polish), and 4-Legger. Kelley has been passionately researching safer body care options since 2011, and offering lines free of harmful ingredients since 2012.

Haylea Gray, owner of Flicker + Gem, offers boho-inspired jewelry that is handmade with lead-free and nickel-free components, and hand-poured truly organic candles! Kelley refers to Gray as “a creative genius whose offerings are hard to resist!”

Gray has an eye and vision that translates into beautifully unique jewelry that is fit for every occasion.

Find their Pop Up at 2458 Plainfield Ave NE, Grand Rapids, through December. Hours are Tuesday 10-7, Wednesday through Thursday 10-6, and Saturday 10-2. Come in every Tuesday for Treat Yourself Tuesday and get 20% off one item from both Serendipite and Flicker + Gem! *Excluding Poofy Organics.

Learn more about Serendipite Organiques by visiting serendipiteorganiques.com, Instagram @serendipite_organiques, facebook.com/SerendipiteOrganiques, or by calling 616.719.0610. You’ll find Flicker + Gem on Facebook as Flicker + Gem Handmade Jewelry and Candles.

Or contact Gray at flickerandgem@gmail.com! See ad page 16.

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November 2019

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NUTRITIONAL SKIN CARE

work to renew damaged skin, restore moisture and rejuvenate skin back to optimal health.

How to Maintain Healthy Skin through Food

By Summer Leigh

F

ew people can honestly say that having healthy skin comes easily.

Even the “best” skin is no match for a daily dose of environmental pollutants, chemicals and more. As the body’s largest organ, however, skin is important. Healthy skin has a tremendous effect on overall health and wellness. It also looks better, feels better and can be a source of confidence. What is put on the skin and how it’s protected are key elements of good skin care, but any store’s beauty aisle is a testament to the fact that skin care has become complicated. It doesn’t need to be.

Achieving healthy skin is simple.

Skin needs nourishment, vitamins and nutrients to thrive. Contrary to popular belief, those core elements are not found inside a mountain of manufactured ingredients and chemical-laden products.

They are found inside a few nutrient-rich, vitamin-packed superfoods that, when

infused into skincare products, have the power to naturally transform the skin.

Nourish Your Skin with Food The connection between food and skin certainly involves the food we eat. The adage is true: “Beauty starts from within.” A diet full of processed foods and sugar can lead to dull, lackluster skin.

Likewise, a diet packed with vitamins, nutrients and healthy fats works to improve the skin’s health and appearance.

This concept works not only with dietary foods, but also with food-based skin care. Skin care products containing nutrient-dense superfoods, instead of toxins and potentially harmful chemicals, provide skin with the nutrition it needs to thrive. These products are packed full of raw ingredients that are rich in vitamins, essential fatty acids and natural fats. When integrated into a skin care routine, these superfood products

Less is More The key to maintaining healthy skin through food is breaking free from the mainstream skin care message that more is better. Skin thrives in an environment where less is more—it’s quality over quantity. Just like a nutritional diet, a nutrientrich skin care routine only needs a few key superfoods for nourishment and health.

An elaborate routine full of countless products, especially those with chemicals and GMOs, increases the risk of exposure to toxins.

Natural Ingredients Only Food-based skin care has the power to fully nourish skin, but to maintain optimal skin health, the ingredients in products must be completely natural. The abundance of natural skin care products available can make choosing the best products tricky. It’s advised to look for ingredients that are raw, organic and non-GMO.

Superfoods are truly nature’s best kept secret to maintaining healthy skin.

Summer Leigh is the founder of Nature’s Repair. a toxin free company providing nutritional skin care for all. See ad page 40.

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West Michigan Edition

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Starving Cancer

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By Dan Gleason, DC

n the early 1900s, Otto Warburg said that cancer can only use glucose for fuel and he received the Nobel Prize in 1931. He noted that cancer cells have altered metabolism and that all cancer cells have damaged and diminished mitochondria.

The concept of damaged metabolism in cancer was put on the back burner for many years by researchers who believed that the DNA in the cell nucleus caused the proliferative nature of cancer.

Carcinogens were thought to act primarily on the DNA, which in turn told the cells to grow rapidly, to invade the surrounding tissues and to metastasize to other areas of the body. Carcinogens also damage other parts of the cell, particularly the mitochondria (as Warburg observed).

Jane McClelland, author of How to Starve Cancer, explains that while cancer cells prefer glucose, it is not an absolute truth that cancer only burns glucose. Cancer cells can adapt and find ways to use fats and glutamine (an amino acid protein) to proliferate.

In her book, McClelland describes her personal journey to starve her stage four cervical cancer. She shares her struggles with the medical system as well as discoveries of the multiple ways cancer feeds itself. She rediscovered ways of using older medications to prevent cancer from getting the food it needs, which she says weakens the cancer and gives the immune system time to kill off the cancer.

She also presents the concept of the cancer stem cell. Most traditional cancer therapy is focused on killing the rapidly growing cancer cells using surgery, radiation and chemotherapy. While these approaches may be initially effective at reducing the size of tumors, they do not affect the cancer stem cells that caused the problem in the first place.

McClelland postulates that starving these stem cells using diet, supplements and/or off-label medications will cut off its food supply and weaken the cancer. She suggests a three-pronged approach for reducing the three sources of foods that cancer can use: Glucose: To reduce overall blood glucose levels and limit postmeal glucose spikes she recommends a low carb/low glycemic index diet, exercise immediately after meals, and several nutritional supplements that help keep blood glucose low and limit post-meal glucose spikes.

Fatty Acids: To reduce fatty acids in the blood McClelland recommends a healthy fat diet that is also low in carnitine (lamb, beef) in addition to taking multiple supplements.

Glutamine: To reduce glutamine she recommends a diet lower in meat, seafood, milk, nuts and protein drinks as well as adding supplements, green tea and anti-inflammatory herbs.

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McClelland suggests using her regimen for three to four months to aggressively starve cancer, in addition to much lower doses of chemo, intravenous Vitamin C, hyperbaric oxygen therapy and ultraviolet blood treatments.

Recommended reading: How To Starve Cancer by Jane McClelland; Tripping Over the Truth, The Metabolic Theory of Cancer by Travis Christopherson Other resources: Jane McClelland on Facebook; The Care Oncology Clinic in London, UK; Mark A. Rosenburg, MD at Advanced Medical Therapeutics of Boca Raton, FL; Daniel Thomas, DO, MS in Mount Dora, FL Dr. Dan Gleason is the owner of The Gleason Center located at 19084 North Fruitport Road in Spring Lake. For more info: go to TheGleasonCenter.com or call 616-846-5410. See ad page 13.

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November 2019

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Eat Organic to Shed Insecticides Switching to organics has quick payoffs, reducing agrochemicals in the body by 94 percent within a month, Japanese researchers report. They tested the urine of study participants looking for six neonicotinoid insecticides and another substance generated as a result of their decomposition in the human body. “I think the research results are almost without precedent and are highly valuable in that they present actual measurement values showing that you can dramatically reduce the content levels of agrochemicals in your body simply by changing the way you select vegetable products,” commented Nobuhiko Hoshi, a professor of animal molecular morphology with the Kobe University.

Another study from researchers at the University of California at Berkeley studied 16 children and showed that one week after switching to an organic diet, malathion pesticide urine levels were reduced by 95 percent; clothianidin pesticide levels by 83 percent; and chlorpyrifos pesticide levels by 60 percent.

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West Michigan Edition

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Supapornkh /Shutterstock.com

Hibiscus rosa-sinensis is much more than a brilliant scarlet tropical flower: New laboratory research from Canada’s University of Windsor found that a hibiscus flower extract selectively kills off triple-negative breast cancer cells.

This is one of the most difficult to treat types that affects 15 to 20 percent of breast cancer patients. Hibiscus is particularly effective when combined with chemotherapy, researchers say, and works as well with very low doses of the chemicals as with higher doses. The flower’s low toxicity and precise targeting of cancer cells also offers hope for long-term treatment. Previous studies have shown hibiscus to be effective on prostate cancer, leukemia, gastric cancer and human squamous cell carcinoma.

Caffeine has been the subject of controversy among the one in six adults worldwide that suffer from periodic migraines: Some say it triggers symptoms, while others report it wards them off. A new study from Harvard and two other teaching hospitals of 98 migraine sufferers used six weeks of daily journals to investigate the link and found that drinking up to two servings of caffeinated beverages a day had little effect, but three or more raised the odds of a headache that day or the next. Among people that rarely drank such beverages, even one or two servings increased the odds of having a headache that day.

A serving was defined as eight ounces or one cup of caffeinated coffee, six ounces of tea, a 12-ounce can of soda or a twoounce can of an energy drink.

artjazz/Shutterstock.com

Take Hibiscus to Fight Breast Cancer

Say No to the Third Cup of Joe to Avoid Migraines

Dance to Improve Quality of Life With Dementia Older people with dementia, often viewed as being passive and immobile, responded to simple dance movement lessons with visible humor and imagination and reported a higher quality of life after six sessions, say researchers from New Zealand’s University of Otago. The 22 participants between the ages of early 60s and mid-90s had dementia ranging from mild to advanced. They took 10 weekly classes in which the music was “reminiscent” and the movement routines were intuitively easy. “Positive responses such as memory recalling, spontaneous dancing and joking with each other were observed in every session,” reports lead author Ting Choo.

bergamont/Shutterstock.com

health briefs

Landschafts_Liebe/Shutterstock.com

Try Acupuncture for Pain-Free Sleep

The Deception of “Natural” on the Label

Chronic pain, affecting 10 to 25 percent of adults, disturbs sleep for two-thirds of them, increasing the risk of depression and aggravating pain symptoms. Chinese researchers analyzed nine studies of 944 chronic-pain patients and found that acupuncture treatments were significantly better than drugs at helping patients sleep. It also improved their quality of sleep as self-measured by the Pittsburgh Sleep Quality Index and lowered their scores of perceived pain.

Skin care and body care products labeled “all natural” are not necessarily so. It’s important that consumers seeking truly natural products read the ingredients listed on a product. (If there is no ingredient list, buyer beware.)

“If there are ingredients you can’t pronounce, it’s probably not natural even the label says it is,” advises Amy Furman, the chemist and founder behind Momma’s Home where the challenge of making all-natural products has been met.

Some ingredients can confuse people – especially when the label is trying to pass a product off as natural.

Things such as mineral oil, fragrance oils, most dyes and anything with sparkles is just simply not natural.

It’s not easy to make all-natural products. They often have a shorter shelf life, come in limited choices of colors and scents and definitely don’t sparkle! But by limiting ingredients in products to ingredients from nature it lessens the impact on the environment and is better for the skin – especially for people with sensitive skin. In addition, it’s easier to ensure that natural products are sustainably and locally sourced, further limiting harmful effects on the environment.

Help Avoid Skin Cancer With Vitamin A Using the three-decade longitudinal health records of about 123,000 men and women from the Nurses’ Health Study and the Health Professionals Follow-Up Study, researchers from Brown University found that people with diets rich in vitamin A had a significantly reduced risk of developing squamous cell carcinoma (SCC) skin cancer, which occurs in 7 to 11 percent of the population. “We found that higher intake of total vitamin A, retinol and several individual carotenoids, including beta cryptoxanthin, lycopene, lutein and zeaxanthin, was associated with lower risk of SCC,” wrote the authors.

Valerii__Dex/Shutterstock.com

Pass Up Sugary Drinks for a Strong Liver Sugar-sweetened drinks, already linked to weight gain, diabetes and heart disease, carry another risk: nonalcoholic fatty liver disease (NAFLD). In a meta-review published in the European Journal of Nutrition, Iranian researchers analyzed six high-quality studies that included 6,326 men and women and 1,361 cases of NAFLD. They found those that drank the most sugary drinks had a 40 percent higher risk of developing the disease compared to those that consumed the least. Sugary drinks include soda, cola, tonic, fruit punch, lemonade, sweetened, powdered drinks, and sports and energy drinks.

For more information on natural skincare and products, contact Momma’s Home at 616-951-1397, email momma@ mommashome.com or see MommasHome.com. See ad page 28.

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November 2019

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License to Plant

global briefs

The nonprofit MomsAcrossAmerica.org (MAA) has launched its Moms Across America Gold Standard, a multi-tiered verification program for food, beverages and supplements that creates a simple, trustworthy resource for consumers while encouraging best practices by suppliers. It will be awarded to those brands that have achieved superior levels of organic practices and eco-friendly procedures, and is intended to make it simple for people to choose the healthiest products and use their wallets to take a stand against unhealthy alternatives and unethical business practices. The standard also provides a path for companies that know better and do better to prosper by shifting the buying power of millions of dedicated mothers behind their products.

Jaws of Life

California Bans Fur Trapping

California has enacted a ban on fur trapping for animal pelts, making it the first state to outlaw a centuries-old livelihood that was intertwined with the rise of the Western frontier.

The Wildlife Protection Act of 2019 prohibits commercial and recreational trapping on both public and private lands. Legislators are considering proposals to ban the sale of all fur products, including fur coats, and to outlaw the use of animals in any circus in the state, with the exception of domesticated horses, dogs and cats.

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West Michigan Edition

NaturalWestMichigan.com

Methane Matters

Fracking Linked to Global Warming

As methane concentrations increase in the atmosphere, evidence points to shale oil and gas as the probable source, but the U.S. Environmental Protection Agency has taken steps to stop regulating it. New Cornell University research published in Biogeosciences, a journal of the European Geosciences Union, suggests that the methane released by high-volume hydraulic fracturing, or fracking, has different characteristics than the methane from conventional natural gas and other fossil fuels such as coal.

About two-thirds of all new gas production over the last decade has been shale gas produced in the U.S. and Canada, says the paper’s author, Robert Howarth, a professor of ecology and environmental biology: “If we can stop pouring methane into the atmosphere, it will dissipate. It goes away pretty quickly compared to carbon dioxide. It’s the low-hanging fruit to slow global warming.”

Svetlana Foote/Shutterstock.com

Moms Launch Eco-Friendly Certification

In a northern India district, regulators require that applicants for gun licenses, in addition to normal background checks, must plant 10 trees and submit selfies as photographic evidence of having done so. To mark World Environment Day in June, Chander Gaind, the deputy commissioner of the district of Ferozepur in Punjab State, had an idea. “I thought about how much Punjabi people love guns,” he says. “We receive hundreds of applications for gun licenses from this district every year. Maybe I could get them to love caring for the environment, too.” India has more than 3.3 million active gun licenses. Tajinder Singh, 47, a farmer in the district, says he wants to protect himself from wild animals and bands of armed robbers.

A3pfamily/Shutterstock.com

Gun Control in India Goes Green

Golden Rules

Species Setback

Kool-Kats

The U.S. Department of the Interior is effecting significant changes that weaken how the Endangered Species Act is implemented, a move critics fear will allow for more oil and gas drilling on land that is currently habitat-protected, and will limit how much regulators consider the impacts of the climate crisis. The changes affect how the U.S. Fish and Wildlife Service and National Oceanic and Atmospheric Administration consider whether species qualify for protections, as well as how the agencies determine what habitats deserve special protections.

It could make it more difficult to factor in the impact of climate change on species.

Myriad companies are pledging to make their products and packaging more sustainable, including the multinational food and drink giant Nestlé, which announced in January that it is committed to using 100 percent recyclable packaging for its candy by 2025. Miniature KitKat chocolate bars from its Japan confectionery branch will be wrapped in paper instead of plastic, with instructions for how to fashion it, post-snack, into the iconic origami crane, a traditional Japanese messenger of thoughts and wishes. Nestlé hopes that this will guarantee the paper remains in use longer rather than be disposed of immediately.

James McDowall/Shutterstock.com

Lone Wolf Photography/Shutterstock.com

EPA Weakens Protective Regulations

Candy Wrappers Reimagined as Origami

Polar Alert

Alaskan Sea Ice Melting Faster

Sea ice along northern Alaska disappeared far earlier than normal this spring, alarming coastal residents that rely on wildlife and fish. The ice melted as a result of exceptionally warm water temperatures extending far out into the ocean. The last five years have produced the warmest sea-surface temperatures on record in the region, contributing to record low sea ice levels.

Hemp/CBD Consultant / Educator: Cannabis History, Endocannabinoid System, L IFE F ORCE Applications, Dosing, Products

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Healing Hazard steph photographies/Shutterstock.com

Health Care Sector Impacts Climate

A new study by the international nonprofit Health Care Without Harm (HCWH), in collaboration with Arup, a British multinational professional services firm, claims that if the global health care sector were a country, it would be the fifth-largest greenhouse gas emitter on the planet. It provides, for the first time, an estimate of health care’s global climate footprint.

Josh Karliner, HCWH international director of program and strategy and report co-author, says, “The health sector needs to transition to clean, renewable energy and deploy other primary prevention strategies to achieve net zero greenhouse gas emissions by 2050.”

Full Spectrum Hemp/CBD Oil Benefits Your Health: Lowering Blood Pressure Reduce Fear and Paranoia Reduce Inflammation Improve Sleep Reduce Anxiety

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November 2019

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global briefs

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Phoenix, which had 128 days at or above 100 degrees Fahrenheit last year, is one of the hottest and fastestwarming cities in the U.S., and most American cities are expected to drastically heat up in the next decades with heat waves and triple-digit days. In the Valley of the Sun, work and play are shifting into the cooler hours.

Neighborhoods are active at dawn and dusk when residents hike, jog and paddleboard. Last year, heat caused or contributed to the deaths of 182 people in Maricopa County, which includes Phoenix. Ariane Middel, a professor of urban climate at Arizona State University, says, “We are almost a living laboratory.

We can test strategies and see different ways to keep adapting and mitigating. By the time it gets hot in other places, they can take what we have learned here.”

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Abandoned Crops

Economics Drive Farm Food Losses

Farmer Cannon Michael left more than 100 acres of ripe cantaloupes unharvested last year because he couldn’t sell them for enough to cover the cost of labor, packing and shipping. According to a new study from Santa Clara University, in California, about one-third of edible produce remains unharvested in the fields, where it rots and gets plowed under. Most research on food loss and food waste has focused on post-harvest, retail and consumer levels. The new study offers a far more accurate look at on-farm food loss by relying on in-field measurements. ReFED, a coalition of nonprofits, businesses and government agencies that fight food loss and food waste, estimates that 21 percent of water, 18 percent of cropland and 19 percent of fertilizer in the U.S. are dedicated to food that is never eaten.

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eco tip

Sustainable Skiing

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Eco-Practices Grow on Winter Slopes

From mountain peaks to base lodges, many alpine ski resorts are working to reduce the environmental impact of their operations.

Skiers will discover that sustainability is the watchword at a growing number of facilities, with a focus on reducing energy usage and cutting back on waste.

In Vermont, Killington Resort uses four offsite solar farms, as well as the AllEarth Solar tracking system that rotates panels using GPS technology to produce enough energy to run all the lifts for the resort and nearby Pico Mountain for the entire season (Killington.com). To prepare for this winter, Bromley Mountain upgraded its snowmaking system with state-of-the-art, variable-frequency drive motors to conserve energy. Stratton Mountain Resort will now offer drinking straws by request only and feature a bamboo option; retail shops have switched to bags made of 100 percent recycled paper.

Aspen Snowmass, in Colorado, has begun using a dirt-based pipe at its Buttermilk section to reduce snowmaking, saving more than $15,000 in electricity and 4 million gallons of water each year. Winter Park has installed a small wind turbine at the top of Parsenn Bowl to power its lift shack there. Arapahoe Basin, Copper Mountain and Purgatory are among the many resorts in the state that offer carpooling incentives for skiers (ColoradoSki.com).

After pledging in January to expand on energyefficient operations, seven state ski trade associations—Ski Vermont, Colorado Ski Country USA, Ski Utah, Ski California, Ski Areas of New York, Ski New Mexico and the Pacific Northwest Ski Areas Association—along with 70-plus other organizations and companies of the Outdoor Business Climate Partnership gathered on Capitol Hill in May to “advocate for immediate and bipartisan climate action, specifically, putting a price on carbon” (SnowSports.org).

Families can forego the expenses, travel time and Earth impacts of alpine skiing by turning to the crosscountry version. A few inches of snow and strapping on longer, thinner skis can transform a flat or gently hilly park, wooded trail or spacious backyard into a quiet, serene, eco-playground. “This low-impact exercise delivers amazing cardiovascular benefits, works all the major muscle groups, challenges your balance, keeps your joints healthy and is good for your mental health,” according to CrossCountrySkiColorado.com.

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In reality, going to bed is the best me-time we can have.

CHASING ZZZZZs How to Put Insomnia to Rest

by Marlaina Donato

T

ossing and turning most of the night while obsessing about the need for sleep is a torture we all go through every now and then, but for the 40 percent of Americans dealing with current or chronic insomnia, it can be a regular nightmare. In fact, 50 to 70 million adults in the U.S. suffer from some form of sleep disorder, according to the American Sleep Association.

The causes are multi-faceted: stress, pharmaceutical side effects, hormonal imbalances, chronic pain, anxiety and too much caffeine all fuel the insomnia loop. Add to that the overstimulation from 24/7 technology, social pressures and unresolved emotional pain, and it’s easy to see why long, hard, sleepless nights have become a worldwide epidemic.

The effects are profound. Compromised sleep not only leads to decreased quality of life, malnourished relationships, a heightened risk of accidents and inferior job performance, but also lowered immunity and chronic inflammation, raising the odds of heart disease, stroke, high blood pressure, weight gain and diabetes. About 90 percent of people diagnosed with depression also experience sleep deprivation, and many antidepressant medications can disrupt the ability to fall asleep and dream.

However, a number of natural and holistic approaches can provide lasting

14 14

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results without undesirable side effects.

Along with tried-and-true methods like acupuncture, therapeutic massage and changes in diet and exercise, the National Sleep Foundation recommends mindful breathing and meditation. New options are emerging to help foster quality sleep, including cognitive behavioral therapy (CBT), non-psychoactive CBD oil and lifestyle changes supporting a healthy circadian rhythm.

Body and Mind, a Tangled Web

Psychological, emotional and physical health all play a role in our ability—or inability—to get a good night’s rest.

“Not sleeping well is a sign of a deeper imbalance that needs to be addressed.

So, if we’re masking the problem with medication, the underlying cause remains unaddressed,” says Elina Winnel, a sleep coach who works online with clients at TheSleepExpert.com. “Insomnia is a complex issue that has psychological components, but is also affected by deeper mechanisms, including an imbalance between the two main branches of the autonomic nervous system.”

The intricate connection between emotion and sleep-robbing stress hormones explains why insomniacs are often caught in an undertow of racing thoughts and preoc-

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cupations. Says Winnel, “Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring.” Stress also depletes vitamin B and magnesium levels necessary for quality sleep, she adds.

Cindy Davies, owner of the Holistic Sleep Center, in Ferndale, Michigan, has similar views on the role emotion plays in troubled sleep patterns. “We’re chronically suppressing our feelings throughout the day. Our inability to address these emotions culminates in a night spent in bed awake with fears and worries,” she says. “Pushing ourselves to the point of exhaustion can help defend ourselves against dealing with feelings or memories, but impairs our ability to sleep restfully or restoratively.”

Resetting Inherent Rhythms

Circadian rhythm, our biological clock, is a cellular marvel that is affected by light and internal changes in temperature.

Stephanie Silberman, Ph.D., a licensed psychologist in Ft. Lauderdale, Florida, and Fellow of the American Academy of Sleep Medicine, explains that it’s helpful to have a circadian rhythm aligned with societal norms so that we’re sleepy at bedtime and active during daylight hours. “When a person’s circadian rhythm is delayed, they will have trouble falling

Ljupco Smokovski/Shutterstock.com

~Cindy Davies

asleep at a regular bedtime, and when it’s advanced, experience sleepiness too early in the evening and then [have] early morning awakenings.”

Circadian rhythm regulates digestion, cellular repair, hormones and many other functions. It also slows down the metabolism during night hours, helping us to stay asleep. “The circadian rhythm can be disrupted by many factors, including traveling to a different time zone, shift work and exposure to blue light late at night while binge-watching your favorite series,” says Winnel.

Our natural hormonal rhythms are wired to release melatonin at certain

times, allowing us to rest frequently during the day. Davies explains that an adult’s body is designed for periods of rest every 90 minutes. “Most people don’t have the opportunity to rest every 90 minutes, but if we were able to, we’d be going to bed in a state of rest, instead of exhaustion,” she says.

Our bodies start producing melatonin around 9 p.m., when we should already be winding down, but too often we push ourselves to stay up to watch TV or have “me-time”, says Davies. “In reality, going to bed is the best me-time we can have.”

Herbalist and licensed psychotherapist Jenn J. Allen, in Stroudsburg, Pennsylvania,

Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring. ~Elina Winnel

Sleep Tips Ljupco Smokovski/Shutterstock.com

For healthy circadian rhythm and melatonin cycles, try:

4 Shutting off all screen devices, including the TV, two hours before going to bed 4 Going to bed when you get that 9 p.m. slump and just taping a favorite show 4 Walking barefoot and feeling the earth 4 Spending quality time outside in sunlight, preferably in a natural setting 4 Taking nourishing baths with natural soaps, lavender essential oil or herbs 4 Designating certain time slots to not answer the phone or answer emails 4 Exercising regularly and not within three hours of bedtime 4 Taking a break from work every 90 minutes for two minutes of slow, deep breathing 4 Breaking the caffeine habit by replacing coffee and tea with healthier alternatives

For emotional components of insomnia, try:

4 Going on a “worry fast” for five or 10 minutes, and then practice doing it for an hour or a full day 4 Reserving time with loved ones for in-person conversations and get-togethers 4 Checking in with yourself and acknowledging all emotions and fears without judgment 4 Setting aside ambitions for a day to recharge 4 Sleeping in without guilt—shopping and running errands can wait 4 Choosing not to compare your life with others

adds, “People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain.”

Two Sides of Every Brain

Smartphones and social media have piled even more on our plate, even if we enjoy them. “We’re expected to be constantly ‘on’ and reachable 24/7,” observes Winnel.

“This leads to an excessive reliance on our sympathetic nervous system and difficulty switching brainwave states from beta—associated with alertness—to theta and delta, which we experience during sleep.

Through practice and specific exercises, it can become easier for us to reach the state of mind needed to nod off.”

To support healthier sleep patterns, Winnel emphasizes the importance of using both hemispheres of the brain while awake. “Particularly in our professional lives, logical and rational processes are rewarded, while creativity is seen as optional. This can cause a chronic imbalance in the way we use the two hemispheres of our brain. Optimal sleep requires equalized functioning in the neurological structures that are unique to each hemisphere.” Mindful breathing and alternate-nostril yogic breathwork can also bring harmony to both hemispheres of the brain and promote deep relaxation.

Promising Plant Allies

Chronic pain can also prevent sound sleep. Allen stresses, “It’s important to understand what is actually causing pain and what type of pain it is. Some chronic pain comes from postural issues or injuries, so massage, chiropractic or gentle movement like yoga can help to drastically reduce the intensity of pain.”

Identifying nutritional deficiencies and supporting the nervous system is also key. “Plants work both physiologically and energetically. Gentle nervine herbs like oats or chamomile can help to soothe the nervous system, and are effective for children and teens. Adaptogenic plants are known historically for helping the body to resist physical, chemical or biological stresses. Tulsi and ashwagandha, when taken consistently, can be useful in helping November November 2019 2019

15 15

Learning New Tricks

Many sleep-seeking people are reaping the benefits from cognitive behavioral therapy for insomnia (CBT-I). The American

People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain. ~Jenn J. Allen College of Physicians recommends it as the first-line therapy for insomnia ahead of medication, citing that it improves sleep and daytime functioning in 70 to 80 percent of treated persons, often without

supplemental medication. A meta-analysis published in The Journal of the American Medical Association in 2015 shows that CBT-I can resolve insomnia for 35 percent of people with sleeplessness linked to existing medical and psychiatric conditions such as fibromyalgia or PTSD.

CBT-I helps to change long-held patterns. “CBT includes keeping sleep logs, improving sleep hygiene, learning ways to decrease anxiety and how to associate the bed as a place where we sleep well, instead of the maladaptive thinking that it’s a place to toss and turn,” says Silberman.

CBT can also be helpful for chronic pain and other physical problems when underlying issues are treated in conjunction.

A good night’s rest is indeed possible.

Davies says, “In order to really change our ability to sleep, we need a complete cultural mindset shift that prioritizes sleep and our need to rest.”

Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

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adults to combat stress,” Allen says, reminding us to also check with a healthcare professional to avoid contraindications.

Going for that extra cup of coffee during the day or pouring a drink or two in the evening are habits that only exacerbate sleep issues. “Caffeine suppresses our body’s ability to feel tired, not by giving us energy, but by increasing the production of adrenaline and suppressing the production of melatonin. Alcohol, like some prescription medications, can interfere with our ability to fall asleep, sleep deeply and experience dreaming states,” cautions Davies.

CBD oil derived from the cannabis plant is an effective pain-reducer and helps to regulate healthy sleep patterns. Cannabidiol (CBD), which does not contain THC (tetrahydrocannabinol), the chemical substance in marijuana responsible for inducing a high, is available as capsules, inhalers and tinctures.

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West Michigan Edition

by Yvette C. Hammett

ast food and fast fashion are common in this amped-up world. There’s also fast furniture—the kind that often comes in a box, assembly required.

It’s made of particle board held together by toxic chemicals; it is often flimsy and it’s consuming forests at an alarming rate.

But millennials love it. That’s why they’re sometimes called the IKEA generation.

“Your grandmother’s big sideboard and armoire are hard to sell,” says Todd Merrill, owner of the Todd Merrill Studio, a furniture and design gallery in New York City. “We have changed the way we live. Our houses are laid out differently— no more formal dining rooms. I think people are less inventive about how to repurpose, reuse and restore.”

Grandma’s treasures, once passed down for generations, are largely passé. The new word for antiques is “brown furniture”; prices have plummeted 60 to 80 percent in two decades, say industry experts.

The youngsters want no part of them, even though they are hand crafted out of solid wood extracted from old-growth forests that took centuries to mature.

Large retail chains cater to strong consumer demand for disposable furniture, and it is driving a great deal of deforesta-

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tion, according to the Alliance of Leading Environmental Researchers & Thinkers (ALERT). IKEA’s own figures show that it uses 1 percent of the world’s commercial wood supply a year to manufacture these throwaway pieces. The U.S. Environmental Protection Agency reports that 9,690 tons of furniture—both fast and slow—ended up in the nation’s landfills in 2015, the latest year for which statistics have been published.

The trend is at odds with millennials’ notable environmental sensibilities—and they do put a premium on authentic, handmade items and companies with social impact—so experts say the tide may be turning. Like the growing Slow Food movement, “slow” furniture enjoys a sense of character and provenance that doesn’t come in a box.

When Merrill opened his furniture studio in 2000, it consisted of half pristine antiques and half mid-century modern furniture. He quickly saw a trend of people snapping up the mid-century and leaving the handcrafted antiques behind. “I pulled things out of trash heaps in the Upper East Side. People came in and started snatching up all the vintage modern.”

Merrill’s vintage offerings now focus on mid-century modern and

upcycled, repurposed furnishings, something the millennials have taken to.

The kids will continue to come around, he says. “If you go around Brooklyn, people are reusing and recycling antique furniture. With the antique market hitting bottom, it is hard to ignore it. As it bottoms out, kids are going to come back to these things.”

There can be a cool factor in reusing something that is old, unique and odd, he added. “Oddity and ugliness is kind of in fashion right now.”

Alex Geriner, of Doorman Designs, in New Orleans, began upcycling out of necessity. He had little money to furnish his 19th-century apartment. His need quickly became a business when the furnishings he created out of old wood pieces began flying out the door. “I think for millennials—I am a millennial—they want something with a story tied to it, some sort of bigger meaning. My generation is all about experiences. If they can say, ‘I found this in a dumpster’ or ‘in a roadside flea market,’ any story is an investment for millennials.”

Terry Gorsuch, whose side business in Dolores, Colorado, Rustique ReInvintage, involves salvaging old theater chairs, church pews and other novel items, upcycling them and selling them for a tidy profit, says, “There is nothing special about a coffee table from IKEA. All our pieces have a story. They’re from a 1936 theater or an 1895 Grange Hall where farmers and ranchers met.”

Gorsuch says he already has some “hipster” millennials buying items like old lockers or other odd pieces that they mix and match. “When you take something and put it back to use, you get a feeling of satisfaction,” he says.

“The informality of today allows for the mix-and-match thing,” Merrill says.

“Take an old door and repurpose it …

Put it up in your house or upcycle it into a table. “What we are missing in our homes is character,” he says. “Repurposing is a very good thing to do.”

Yvette C. Hammett is an environmental writer based in Valrico, Florida. Connect at YvetteHammett28@hotmail.com.

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wise words

Kenneth Davis on Learning From the Last Global Plague

A

long with annual flu season warnings, there’s more news than usual on the dangers of microbes and transmittable diseases, including recent domestic measles outbreaks and the rise of resistant bacteria from the improper use of antibiotics. In his latest book released earlier this year, More Deadly than War: The Hidden History of the Spanish Flu and the First World War, Kenneth C. Davis describes the worldwide epidemic that killed millions only a century ago and warns of a potential relapse.

Davis is also the author of In the Shadow of Liberty, an American Library Association Notable Book and a finalist for the Youth Adult Library Service Association Award for Excellence in Nonfiction. His New York Times bestselling and critically acclaimed Don’t Know Much About book series for both adults and children makes many, sometimes esoteric facts and figures on history, The Bible, the universe, geography and other subjects come alive. Davis is a TED-Ed educator whose lectures are globally available online.

What inspired you to tackle this deadly subject?

My editor had the flu and mentioned that 20

West Michigan Edition

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her grandmother died of the Spanish Flu. I said that’s a fascinating subject. She said if you ever want to write about it, I’d love to know, and it was around the time that I was beginning to think about the 100th anniversary of the flu and the end of World War I. These were two extraordinary moments in modern human history that many people don’t understand.

What makes the Spanish Flu epidemic relevant today?

It was the most extraordinary pandemic in modern times, the worst since the Black Plague. So many aspects of the story can teach us lessons, like the role of propaganda that created the circumstances that allowed the flu to flourish, politicians ignoring sound science. In Philadelphia in September of 1918, the health commissioner was warned not to allow a big parade that was meant to sell war bonds.

He did, and 200,000 people crowded the streets. Two days later, there was not a hospital bed left in the city. It was that sudden and explosive gathering of mass numbers of people that lit the fuse for a tremendous flu bomb to explode.

It’s important to understand the connection between science and history.

Often, we treat history as a collection of

photo by Nina Subin

by Randy Kambic

dates, battles and speeches, and we don’t connect with what was going in the scientific and medical world, but these things are always closely linked together. Disease has always been more deadly than war, and that makes it more relevant than ever, because there are crises and conflict zones all over the world today. The situation is ripe for that explosion of another infectious disease.

Should we take for granted that some health risks of the past have been totally eradicated via modern medicine?

We should not. It’s dangerous to be complacent. All too often, there’s a cost in disregarding sound medical advice—what we know to be true—because we might have heard something else, and this is truer than ever with social media. The nature of the flu virus, of infectious diseases, is that they change, evolve and mutate rapidly like the Spanish Flu did.

Why do you write, “Another pandemic is a distinct possibility”?

Such pandemic diseases are often diseases of crowds. We live in a world that’s more crowded, where high-speed transportation is much more readily capable of spreading a pandemic.

When we have a world in which scientific risks and informa-

Find us @: Natural Awakenings Magazine of West Michigan Facebook is a registered trademark of Facebook, Inc.

We’ve had the largest outbreak of measles in decades, and it’s a disease we thought we had pretty much defeated a long time ago. But because of the spread of misinformation, rumors and unverified scientific medical information, we have a dangerous outbreak of measles in this country. People have traveled to places where there were no vaccinations, then return home. This is a clear and very present danger of the “anti-vaxx” movement, as it’s called. It ignores long-established, peer-reviewed science over decades and unfortunately, we are in a time when someone with a megaphone or microphone or another platform can reach a lot of people with a lot of very dangerous information. We ignore sound science at great peril.

Randy Kambic, of Estero, Florida, is a freelance writer and editor.

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tion is disregarded, that’s when we have the possibility of another pandemic. Then there’s climate change. We are living in a world that’s wetter and warmer. This breeds the possibilities for more disease. When we weaken guardrails, when we don’t fund science and disease prevention properly, we take great risks.

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~Stacy Thewis

2

Eat fermented foods. About 20

The Happy Thyroid Seven Ways to Keep It Humming

by Ronica O’Hara

M

uch of our day-to-day wellbeing—how energetic we feel, how clear our thinking is and how our body processes food—is governed by the activity of the butterflyshaped, thumb-sized thyroid gland at the base of the throat. When it’s working as it should, life is good. However, about one in eight Americans suffers from a malfunctioning thyroid, and women are five to eight times more likely than men to face the consequences.

It’s a delicate balancing act. A thyroid that produces too few hormones makes us feel sluggish and constipated. We gain weight easily, have muscle cramps and experience heavy periods. Hypothyroidism, as it’s called, is linked to chronic fatigue syndrome, infertility and autism in newborns. A 2013 study published in Annals of Neurology found that pregnant women deficient in thyroid hormone are four times more likely than healthy women to produce a child with autism.

If the thyroid produces too many hormones, we suffer from hyperthyroidism with a racing heart, irritability, light

22

West Michigan Edition

periods, unexplained weight loss and insomnia; it can lead to hardening of the arteries and heart failure later in life, according to a study in Circulation Research.

The good news is that there are simple and effective strategies that can optimize thyroid function and avoid these potential health setbacks, say experts.

Their recommendations:

1

Keep up mineral levels. The

thyroid needs iodine to churn out hormones, and usually iodized salt or sea salt with natural iodine can supply most of our daily needs of 150 micrograms. Sardines, shrimp, seaweed, yogurt, eggs and capers are also rich in iodine. However, too much of a good thing can tip the balance in the other direction, so practice moderation with super-charged iodine foods like cranberries: A four-ounce serving contains twice the daily requirement. In addition, our thyroids need selenium (one or two Brazil nuts a day will do it) and zinc (nuts, legumes and chocolate) to function optimally.

NaturalWestMichigan.com

percent of the conversion of inactive thyroid hormone (T4) into active hormone (T3) takes place in our gut, which makes “good” bacteria critically important. Andrea Beaman, a New York City health coach and author of Happy Healthy Thyroid: The Essential Steps to Healing Naturally, recommends probiotics like cultured vegetables, kimchi, sauerkraut and sourdough bread, as well as prebiotics like root vegetables, plantain, burdock and dandelion root.

3

Filter drinking water. “Fluo-

ride and chlorine are elements that can block the absorption of iodine into the thyroid,” says Elizabeth Boham, M.D., a functional medicine doctor at the UltraWellness Center, in Lenox, Massachusetts. A reverse-osmosis filter or a high-end pitcher filter will remove chlorine, as well as fluoride, which British researchers have linked to a 30 percent higher rate of hypothyroidism.

4

Detox cosmetics. Phthalates are

endocrine-disrupting chemicals found in cosmetics, nail polish and shampoos; they are also in plastic toys, and 3-year-old girls exposed to phthalates have shown depressed thyroid function, Columbia University scientists report.

Research cosmetics and find toxin-free alternatives at the Environmental Working Group Skin Deep Cosmetics Database. (ewg.org/skindeep).

5

Wake up easy. About 85 per-

cent of thyroid diseases involve an underactive thyroid, says Beaman, adding that it is often the body’s pushback against frenzied, stressful lifestyles: “The

Alexander Raths/Shutterstock.com

Poses such as plow pose, fish pose, boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health.

healing ways

thyroid is literally slowing down—our body is saying, ‘Slow, slow, go slow.’” For a low-key start to the day, she suggests not using an alarm clock if possible, and then doing some long, slow stretching and deep breathing. “It takes just five minutes, and you’re starting the day not in fightor-flight mode, but in a fully relaxed and fully oxygenated body.”

phy, the thyroid in the throat is located at the fifth chakra, the energy center of expression and communication, Beaman says. If we find ourselves either regularly shouting or choking back our words, “it helps, if you want to support your thyroid on a deep emotional level, to express yourself somehow, some way, to someone somewhere,” such as to a therapist, family member or good friend.

7

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with hypothyroidism that practiced yoga for six months needed significantly less thyroid medication.

Ronica A. O’Hara is a Denver-based natural-health writer.

Connect at OHaraRonica@gmail.com.

ONE BODY*ONE LIFE

6

Talk it out. In Eastern philoso-

to the thyroid gland, which is imperative for its health,” says Stacy Thewis, a registered nurse, certified wellness coach and gut-brain expert in Mellen, Wisconsin.

In a study in the Journal of Complementary and Integrative Medicine, 22 women

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23

~Gesshin Claire Greenwood

ZENFUL EATING Mindful Meals in Quiet Gratitude

by April Thompson

I

n Zen monasteries, the head cook (known as the tenzo) is one of the most important positions a monk can hold; Eihei Dogen, founder of Soto Zen, one of the longest-established sects of Buddhism, said this is “because the position requires wholehearted practice.” In the 13th-century volume Instructions for the Zen Cook, Dogen wrote, “In preparing food, it is essential to be sincere and to respect each ingredient, regardless of how coarse or fine.”

Rituals around food are an important element of Buddhism, as with many spiritual traditions. But we don’t have to be a Buddhist or a practiced meditator to learn how to cook more mindfully, enjoy meals more fully and eat in better balance.

“Cooking can be a meditation. We cook with all our senses: We taste, touch and listen to determine if the pan is hot enough. You just have to be mindful,” says Jean-Philippe Cyr, author of The Buddhist Chef: 100 Simple, Feel-Good Vegan Recipes.

“Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying

attention while you chop. These things are the foundation of a great meal,” says Gesshin Claire Greenwood, an ordained Zen priest in San Francisco. Greenwood trained in Buddhist monasteries in Japan for more than five years, experiences she draws from in her recent memoir and cookbook Just Enough: Vegan Recipes and Stories from Japan’s Buddhist Temples.

While vegetarianism is encouraged in all schools of Buddhism and most monasteries abstain from meat, it is not a strict requirement. Cyr, a vegan and practicing Buddhist of 20 years, takes seriously the concept of ahimsa, or “do no harm”, as a chef. “Veganism and Buddhism share the common value of compassion—compassion towards animals, as well as the Earth.

Climate change caused by meat consumption causes a lot of harm, too,” says Cyr, of rural Quebec, Canada.

The “middle way” is an important Buddhist principle in the kitchen—striking the balance between indulgence and deprivation—the “just enough” in Greenwood’s cookbook title. “It’s important to use enough salt so that the food tastes good, but not so much that it’s overpower-

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

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NaturalWestMichigan.com

ing. When we shop for food or eat a meal, we can also pay attention to when we’ve had enough,” she says.

Mind Over Mouth

Mindful eating can open up a beautiful new relationship to food, says Jan Chozen Bays, a Zen Buddhist priest and co-abbot of Great Vow Zen Monastery, in Clatskanie, Oregon. “This country is in an epidemic of out-of-balance eating. People are stressed out and fearful about eating, but cooking and eating should be inherently pleasurable human activities,” says Bays, the author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. “In Zen practice, mindful rituals help us learn to be present and peaceful during meals.”

Mindful eating is not about restrictions, but rather about curiosity and investigation—an adventure for the senses, says Bays. “Research shows that diets don’t work, as they rely on external sources rather than helping you to go inward and tap into the innate wisdom of your body.”

Tuning In at Mealtime Rushing through meals mindlessly, we’ve become deaf to our body’s own signals of satiety, says Bays. “Go to the supermarket when you’re hungry, and head to the perimeter where the real food is and stop and ask your body, ‘Would you like oranges? Would broccoli be good for us?’

Tune into your cellular hunger,” she says.

At the Great Vow Zen Monastery, the first morning meal is conducted in silence, along “with a prayer to bring gratitude for the food and to all living beings whose life flows to us in our food,”

Jukov studio/Shutterstock.com

Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying attention while you chop.

conscious eating

says Bays, adding that research shows ceremonies and moments of reflection lead to more mindful, healthy eating.

“Instead of talking on the phone, try cooking in silence. Drawing your awareness to details like the smell of basil, the color of tomato and the touch of the spoon brings so much richness to the act of cooking,” says Bays.

Such a focus leads to a sense of appreciation for the ingredients of meals and life, says Myoju Erin Merk, a priest at the San Francisco Zen Center. “Making a meal is an active extension of our ‘sitting’ (meditation) practice.”

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

H

The Zen of Food

ere are a few simple tips from Buddhist priests and cooks on making mealtime more mindful.

Have a mid-meal gut check, suggests Jan Chozen Bays. “When your stomach feels three-quarters full, have a conversation with a friend or have something to drink before continuing to eat. Often you will find after 20 minutes you are actually full,” says the author and priest.

Myoju Erin Merk, a priest at the San Francisco Zen Center, suggests setting a phone timer in the kitchen to mark it as a practice time to tune into the senses. “Try to slow down and notice what’s happening as you cook. Try to stay with the sensory experience and not judge everything, like whether the carrot is cut right. It can be a very relaxing and peaceful way to work in the kitchen.”

Make the first few sips or bites of a meal mindful, spending the first few moments in silence if possible, says Bays. “Working quietly with that pile of carrots or onions, you have space to focus on just one task,” adds Merk.

Incorporating all of the five tastes of Buddhism—salty, sweet, sour, bitter and umami (savory)—is another way to bring meals in balance, according to author and priest Gesshin Claire Greenwood. “Having all of these flavors represented makes a meal feel balanced and satisfying.”

Storms make trees take deeper roots. ~Dolly Parton

November 2019

25

The Real Deal

Click and Sweat Virtual Workouts Change the Game

W

by Julie Peterson

elcome to the digital age, where budding gym rats, former couch potatoes and schedule-challenged fitness freaks are finding new ways to get in shape. These days, virtually anyone with a smartphone or Wi-Fi connection can connect with a yoga video, a spin class or any number of personal exercise experiences.

Some folks are wearing devices that calculate distance and monitor bodily functions—then post it all to social media.

Private trainers are offering online workout routines with motivational emails and text messages, while some gyms include online training as an add-on to membership or leverage technology to provide classes to consumers globally.

Virtual fitness is growing in leaps and bounds. The use of health and fitness apps has more than tripled since 2014, and three-quarters of active users open their apps at least twice a week, according to Flurry Analytics. Yet, it’s not for everyone.

Erin Nitschke, Ed.D., of Cheyenne, Wyoming, the director of educational partnerships and programs at the National

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Federation of Professional Trainers, is monitoring the upsurge in virtual fitness and believes it will take time to perfect the options. “While virtual training may be a best practice for a certain population of users, it may be a barrier to others,” she says.

Accessible, Flexible and Affordable The convenience and affordability of virtual training has some clients thriving on their ability to marry technological tools to fitness goals. They can log in anytime, anywhere, even while travelling; take a variety of classes from famous trainers for a fraction of the cost of in-person sessions and receive emails or texts that provide encouragement to reach the next level.

For those new to exercising, virtual training eases self-consciousness. It’s an opportunity to learn the basics and begin the process of toning up at home before venturing into an unfamiliar environment where everyone seems to know what they’re doing.

In this respect, virtual training can serve as a gateway to establishing a fitness routine that eventually leads to the local gym.

NaturalWestMichigan.com

But some people go to the gym or attend fitness classes because they enjoy the social connection more than the sweat. Nitschke says that social support can be a predictor of success, so it’s possible that virtual training can have a negative impact. Bryant agrees. “There are different fitness personality types, and some need the live and in-person experience.”

Bryant points out that gyms and trainers often request health information and fitness goals beforehand to provide clients a more customized program. Inperson instruction also has the benefit of immediate feedback to ensure safe, effective and proper technique.

Erika Hetzel, a Pilates instructor and personal trainer in Dane County, Wisconsin, believes that virtual workouts are fine for people that have attended classes enough to know the exercises and have good body awareness. “For beginners, hands-on cues and modifications are important, especially if there are any contraindications for exercise.”

She carefully monitors her clients for form and doesn’t plan to offer virtual training because it’s impossible to give clients bodily adjustments. “It leaves trainees at risk of not getting full benefit or getting hurt,” Hetzel says. “An effective workout is about the quality of the movements.”

Bryant says that instructor interaction is a plus; however, the best virtual workouts give detailed instruction and regression or progression of all moves, allowing participants to choose an appropriate intensity level.

Making a Virtual Connection Logging in with a high-speed internet connection, gathering required equipment in advance and possessing self-motivation

Alliance Images/Shutterstock.com

“One of the most frequent reasons people cite for not maintaining a regular exercise habit is lack of time,” says American Council on Exercise President and Chief Science Officer Cedric Bryant, Ph.D., of Redmond, Washington. He points out that virtual tools and devices may help eliminate some of those time barriers, allowing people to get quality workouts.

fit body

Aaron Amat/Shutterstock.com

One of the most frequent reasons people cite for not maintaining a regular exercise habit is lack of time.

inspiration

~Cedric Bryant might prevent getting discouraged. However, overconfidence can lead to injury, so being fully aware of limitations is essential before taking a dive off the recliner directly into a series of lunges. For social butterflies, a real-live friend to login with may be necessary to make virtual training fun.

Fitness training may be forever changed by technology, but Nitschke says it remains to be seen if fitness professionals can respond to individual learning styles to foster success and elevate the fitness client’s virtual experience.

ENOUGH FOR ALL

Julie Peterson writes from rural Wisconsin.

Contact her at JuliePeterson2222@gmail.com.

by Brother David Steindl-Rast

DECEMBER

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In Pursuit of Grateful Living

G

rateful living is the awareness that we stand on holy ground— always—in touch with mystery.

Jewish sages interpret the words of Genesis 3:5 in a way that is of great relevance to grateful living. “Take off your shoes; the ground on which you stand is holy ground.” The soles of your shoes are leather—dead animal skin. Take off the deadness of being-used-to-it and your live souls will feel that you are standing on holy ground, wherever you are.

It is pretty evident that greed, oppression and violence have led us to a point of self-destruction. Our survival depends on a radical change; if the gratitude movement grows strong and deep enough, it may bring about this necessary change. Grateful living brings in place of greed, sharing; in place of oppression, respect; and in place of violence, peace. Who does not long for a world of sharing, mutual respect and peace?

Exploitation springs from greed and a sense of scarcity. Grateful living makes us aware that there is enough for all. Thus, it leads to a sense of sufficiency and a joyful willingness to share with others.

Oppression is necessary if we want to exploit others. The more power you have, the more efficiently you can exploit those

below you and protect yourself against those above you. But grateful people live with a sense of sufficiency—they need not exploit others—thus, oppression is replaced by mutual support and by equal respect for all.

Violence springs from the root of fear—fear that there may not be enough for all, fear of others as potential competitors, fear of foreigners and strangers. But the grateful person is fearless. Thereby, she cuts off the very root of violence. Out of a sense-of-enough, she is willing to share, and thereby tends to eliminate the unjust distribution of wealth that creates the climate for violence. Fearlessly, she welcomes the new and strange, is enriched by differences and celebrates variety.

Grateful eyes look at whatever is as if they had never seen it before and caress it as if they would never see it again. This is a most realistic attitude, for every moment is indeed unique.

Adapted from an interview, with Brother David Steindl-Rast that originally appeared in Greater Good, the online magazine of the Greater Good Science Center.

For more information, visit Tinyurl.com/ ABetterWorldThroughGratitude.

November 2019

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tion that were 80 percent longer than notes by kids that didn’t have the lessons.

healthy kids

1

Be grateful and show it.

The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late. ~Giacomo Bono

Kids With Gratitude Making Thankfulness Second Nature

by Ronica O’Hara

T

his Thanksgiving, there’s something to be especially thankful for—gratitude itself. Emerging research shows gratitude to be one of the easiest, most effective ways to kickstart happiness and well-being. “The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late,” says Giacomo Bono, Ph.D., an assistant professor at California State University, in Dominguez Hills, and

co-author of Making Grateful Kids: The Science of Building Character.

It’s also never too early to “plant” it: Even toddlers love to parrot, “Thank you.”

Research by Bono and others shows kids that are grateful are happier, more engaged and studious, and less envious, depressed, materialistic and prone to violence. It can be taught: After one week of daily 30-minute lessons on gratitude, 8- to 11-year-olds wrote thank-you notes for a PTA presenta-

“Kids are more likely to do something if they see adults around them doing it,” says Bono. “Being specific with your words helps, too, because it shows what behavior mattered to you and why.”

Adds psychologist Mary Jo Podgurski, founder and president of the Academy for Adolescent Health, in Washington, Pennsylvania: “If we express our gratitude by making eye contact, with sincerity and by providing an example of how much we are appreciative, the words are empowered. Telling the grocery clerk, ‘I really like the way you packed my berries on top. Thanks for taking the time to be careful with my purchases,’ will light up the clerk’s face.” That can translate into a child not simply saying, “Thank you” to a grandparent for birthday money, but also explaining how excited they are about the game they plan to buy with it.

2

Enact a small daily ritual.

“It’s also good for families to come up with gratitude rituals,” says Bono. “Everyday conversations about the good things and people we have or encounter in life, and being specific with words, helps young children understand the connection between kindness and feeling grateful better.”

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To instill gratefulness in a child:

For writer Judy Gruen’s family in Los Angeles, this means a morning prayer: “When we wake up in the morning, the first words we say are those of gratitude that we have awakened and have the opportunity for a new day.”

At dinner time, some families play “a rose, a thorn, a bud”—with each person saying what happened that day that they’re grateful for, what problems came up and what they’re looking forward to. As a bedtime ritual, Heidi McBain, a counselor and author in Flower Mound, Texas, follows a routine with her two children that includes “reading, checking in about their day—the good/bad/ugly—and at least one thing they are grateful for from their day. And I often share mine, as well!”

3

Make gratitude fun.

By getting creative, we can make kids’ expressions of gratitude even more enjoyable. Business coach Kristi Andrus, in Denver, says that her family toasts a lot at mealtime, raising their glasses and clinking them. “Our toasts are simple, ‘Today I’m grateful, thankful, or happy to share ________.’ [fill in the blank]. The kids love it and the parents always smile at what the kids bring up.”

Charlene Hess, in Eagle Mountain, Utah, a blogger and homeschooling mom to seven kids, has set up a gratitude door with a sticky note added each day from each child.

“This really helps the kids become more aware of all the good things in their lives, particularly as time goes on and they have to get more creative with their responses.”

“A rampage of appreciation” is what Jeannette Paxia, a motivational speaker and children’s book author in Modesto, California, does with her five children: “We spend 10 minutes walking around and appreciating all we see. My children love it!”

In the home of northern New Jersey therapist Shuli Sandler, when one family member shows gratitude to another, a coin is put in a jar. “When it is full, the whole family can go out and do something together, like grab ice cream or something fun—remembering of course to say thank you,” she says.

Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHaraRonica@gmail.com.

At every step every stage we’re here for you.

PrivaMD|Physicians - Women’s Health Providers truly understands the unique health concerns of women throughout their lifespan because we are women and women’s health is our calling. We offer Functional Medicine for women and gynecology services for every stage of a woman’s life, from the teenage years to pregnancy, menopause and beyond.

We are now accepting new patients.

To schedule an appointment, please call PrivaMD|Physicians at 616.213.0253 For more information visit privaMD.org Tabatha Barber, DO, FACOOG, NCMP Functional Medicine for Women Julie Witte, WHNP Women’s Health

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Gratitude-Building Resources Gratefulness.org: Essays, practices and resources for grateful living.

Making Grateful Kids: Advice from leading researchers at Psychology Today: Tinyurl.com/MakingGratefulKids.

How to Teach Gratitude to Tweens and Teens: Tinyurl.com/TeachingGratitudeToTeens.

TED talks playlist: Videos that inspire gratitude: Ted.com/playlists/206/give_thanks.

Research on gratitude in children: Tinyurl.com/YouthGratitudeProject.

November 2019

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URBAN CHICKENS Coming Home to Roost

Drawbacks

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Bird Benefits

Chickens are relatively simple and inexpensive to maintain. They come in a variety of

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sizes and colors, are easy to bond with and their entertainment value can’t be underrated. “You will enjoy watching them for hours,” says Andy G. Schneider, of Georgia, the national spokesperson for the Avian Health Program run by the Animal Plant Health and Inspection Service of the U.S. Department of Agriculture who has authored three books on chickens.

He says that keeping chickens is also a good way for children to learn responsibility and where their food comes from.

He says, “They are living animals that depend on their owners and can live for 10 years or longer.”

Backyard flocks readily compost food waste and hunt insects to eat. Their nitrogen-rich droppings and old bedding from the coop can fertilize gardens, or the chickens can be let loose in garden areas to fertilize and weed at the same time.

However, they will eat desirable plants, so consider fencing off a fallow section of garden where they can prepare the ground for the next crop. Composting, fertilizing, weeding and pest control are

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Like all pets, chickens need regular maintenance. They can get parasites such as mites or worms, or become sick. But the hardest thing about maintaining chickens is keeping them safe, according to Lisa Steele, a rural Maine farmer and author of 101 Chicken Keeping Hacks From Fresh Eggs Daily: Tips, Tricks, and Ideas for You and Your Hens.

“No matter where you live, there is something that wants to kill or eat your chickens. A secure coop and run or pen are important,” Steele says. The family dog, fox, coyotes, raccoons, owls and hawks are just some of the many potential predators.

If a rooster is in the flock, he instinctively protects hens from perceived danger—great for predators, but not necessarily a desirable pet. They crow louder, earlier and more often than most would expect.

Unless eggs to hatch are wanted, no rooster is needed.

Starting a Flock

After selecting breeds, a new flock can be started with adult hens or chicks from a hatchery or breeder. Steele points out that it’s important to get chicks from a reputable breeder and start them off with good-quality feed, room to exercise, fresh air and clean water.

Coops can be built from plans or purchased. There is a trendy industry for palatial coops replete with window boxes, but the necessities include enough space for each chicken, roosting bars to sleep on, nesting boxes to lay eggs, good ventilation and predator-proofing. “The curtains, wallpaper and twinkle lights are fun, but not necessary,” says Steele.

Julie Peterson lives in rural Wisconsin with her husband, dogs and chickens. Contact her at JuliePeterson2222@gmail.com.

Pineapple studio/Shutterstock.com

by Julie Peterson

ocavores with a hankering for fresh, organic eggs produced close to home have sparked a resurgence in backyard chicken keeping; even people that don’t like omelets are getting in on the trend. It turns out that the little descendants of dinosaurs make fascinating, low-maintenance pets.

“You can’t watch a chicken running across the yard and not have your mood lifted,” says Shana Cobin, who has owned chickens for four years. A veterinary staff member, she takes in rescues on her small farm in Foster, Rhode Island. Her current flock of eight chickens has room to forage with a turkey, some goats and sheep. At night, her birds sleep in a predator-proof chicken coop. As a vegan, Cobin gifts the eggs to others. “It’s gratifying to give eggs to friends and family who might otherwise buy eggs from factory farms,” says Cobin. “It’s as if I’m helping those hens, too.”

Those country chickens could be city chickens—if the municipality allows. An increasing number do, with a few rules.

Roosters aren’t usually allowed (think crowing at 4 a.m.); the number of hens is limited; and they can’t roam the neighborhood. Local ordinances vary widely and change frequently, so be sure to get the facts for each area.

benefits that even matronly hens that have slowed egg production still provide.

The miracle of producing an egg is a journey of its own. Rarely does a child— or grownup—squeal with as much glee as when the pet hen lays her first egg. Add the excitement of double-yolkers and tiny, yolkless “fairy eggs”, and collecting the hens’ bounty is a daily adventure.

stockphoto mania/Shutterstock.com

natural pet

The Complexities of the Thyroid

By Dr. Tabatha Barber, DO

T

hyroid dysfunction is complicated and can be caused my many things.

Unfortunately, conventional medical doctors are trained to screen for thyroid disease using one basic lab for thyroid stimulating hormone (TSH), which is produced in the pituitary gland of the brain. Even though it’s not a thyroid hormone, it’s what most physicians use to rule out thyroid disease.

“This practice fails to diagnose most thyroid diseases, making patients suffer longer than they should,” says Dr. Tabatha Barber, a functional gynecologist at PrivaMD. She adds that even when a patient gets diagnosed with hypothyroidism, evaluation for the autoimmune disease Hashimoto’s thyroiditis is rarely done, so medication does not help.

Hypothyroidism is the clinical state in which your body doesn’t produce enough thyroid hormone for your body to maintain homeostasis. This condition is more common than the over-active state called hyperthyroidism, occurring in 4 to 10 percent of the U.S. population. The more concerning statistic is that 90 to 97 percent of those diagnosed with hypothyroidism are believed to have the autoimmune disease Hashimoto’s thyroiditis, but they aren’t tested for it.

The problem is that patients with autoimmune thyroid disease need to be treated significantly differently than those with simple “sluggish” thyroids. The root cause of the autoimmune disease needs to be addressed, and because physicians aren’t checking antibody levels in patients, these patients aren’t being managed appropriately. This is why most patients don’t feel better once they start taking thyroid medication.

Patients with hypothyroidism can have a variety of unsettling symptoms including feeling cold, being unable to sweat, constipation, weight gain or inability to lose weight, feeling unmotivated or depressed, sleeping a lot and still feeling tired, hair loss, dry skin, hormonal imbalance, menstrual irregularities, recurrent miscarriage or infertility.

“If you have been diagnosed with hypothyroidism, I recommend that you have your TPO (thyroid peroxidase) and TG (thyroglobulin) antibodies checked with a simple blood draw, along with the complete thyroid function panel that shows total and free T4 and T3 levels and reverse T3 levels,” says Barber.

When diagnosed with Hashimoto’s thyroiditis (chronic autoimmune thyroiditis), it is recommended that patients undergo aggressive diet and lifestyle changes in order to regain homeostasis and feel good again. This includes eating a lowinflammatory diet, detoxing, actively managing stress hormone levels, in addition to treating any underlying infections like systemic yeast overgrowth, small intestinal bacterial overgrowth, hidden parasites and healing a common culprit - leaky gut.

“If this sounds like your struggle, then I encourage to see a functional medicine physician. We are trained to get to the root cause of your diseases and truly heal what ails you,” says Barber. “It’s a lifelong partnership to get you well and keep you well.”

Dr. Tabatha The Functional Gynecologist at PrivaMD|Physicians. Tabatha Barber, DO, FACOOG, NCMP. See ad page 29.

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31

Seven years without a cold?

had colds going round and round, but not me.”

Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.”

Some users say copper stops

By Doug Cornell nighttime stuffiness if used just before cientists recently discovered time. He hasn’t had a single cold for 7 bed. One man said, “Best sleep I’ve had a way to kill viruses and years since. in years.” bacteria.

He asked relatives and friends to try Copper can also stop flu if used early Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. he patented CopperZap™ and put it on placed 25 million live flu viruses on a Colds start the market.

CopperZap. No viruses were found alive when cold viruses Soon hundreds soon after. get in your nose. of people had Dr. Bill Keevil led one of the teams Viruses multiply tried it and given confirming the discovery. He placed fast. If you don’t feedback. Nearly millions of disease germs on copper. stop them early, 100% said the “They started to die literally as soon as they spread and copper stops colds they touched the surface,” he said. cause misery. if used within 3 People have even used copper on In hundreds hours after the first cold sores and say it can completely of studies, EPA sign. Even up to prevent outbreaks.

New research: Copper stops colds if used early. and university 2 days, if they The handle is researchers have confirmed that viruses still get the cold it is milder than usual curved and finely and bacteria die almost instantly when and they feel better. textured to improve touched by copper.

Users wrote things like, “It stopped contact. It kills germs That’s why ancient Greeks and my cold right away,” and “Is it picked up on fingers Egyptians used copper to purify water supposed to work that fast?” and hands to protect and heal wounds. They didn’t know “What a wonderful thing,” wrote you and your family. about microbes, but now we do.

Physician’s Assistant Julie. “No more Copper even kills Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance Pat McAllister, 70, received one have become resistant in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental works.” keep serious infection away. It may even Protection Agency) show germs die Now thousands of users have simply save a life. fast on copper. So some hospitals tried stopped getting colds.

The EPA says copper still works copper for touch surfaces like faucets People often use CopperZap even when tarnished. It kills hundreds of and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, used to get colds after crowded flights. serious or even fatal illness. and saved lives.

Though skeptical, she tried it several CopperZap is made in America of The strong scientific evidence gave times a day on travel days for 2 months. pure copper. It has a 90-day full money inventor Doug Cornell an idea. When “Sixteen flights and not a sniffle!” she back guarantee. It is $69.95. he felt a cold about to start he fashioned exclaimed.

Get $10 off each CopperZap with a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA14.

Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114.

Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL

Copper in new device stops cold and flu

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calendar of events ALL MONTH LONG

BVI School of Ayurveda Accepting Applications: Ayurvedic Consultant Certificate Program. Webinar and On-Site Courses, one weekend a month. State Licensed. NAMA Member. The Sambodh Society, Inc. 6363 N. 24th St., Kalamazoo. Info and Catalog: AyurvedaMichigan.org or 269-381-4946.

FRIDAY, NOVEMBER 1

Gentle Yoga – 9-10am. Enjoy 60 minutes of gentle movements and stretching with Kari Jo of Holy Ground Yoga Fit. We will slowly build heat within our bodies to enable us to safely get deeper into stretches, increasing range of motion in our joints and overall flexibility. This practice is for all levels.

Beginner to advanced practitioners will reap benefits as we move our bodies and listen for what the Spirit might want to reveal. $15/person, $10/PrivaMD member. PrivaMD, 16986 Robbins Rd, Ste 180, Grand Haven. For more info & to purchase tickets, visit PrivaMD.org/events or call 616-213-0253.

Introduction to Kundalini Yoga – 10am-Noon.

The first of two workshops is an introduction to Kundalini Yoga for beginners and students who want to understand the powerful technology and health benefits of this mind, body & spirit practice.

Instructor Susanne Werblow, owner of Kundalini Yoga GR, will take you on an experiential journey where, step by step, she will have you try different powerful tools and explain how they work. $25. Both workshops $40. Second workshop is on November 15th. Space is limited. The Remedy House, 5150 Northland Dr NE, Grand Rapids.

TheRemedyHouse.org. 616-443-4225.

Shamama Creativity Retreat – Nov 1-3. Longing for an inspirational, peaceful retreat that will ignite your soul? We invite you to a weekend long Shamama experience where you will find your authentic voice, tap into your creative source, listen to your inner wisdom, and unleash your power. Creativity Coach, Michele Lussky, will lead us in the inner guidance work of intuitive collaging, shamanic journey walks, breathwork meditation, shadow writing, sacred burning and gentle yoga. Betsie Lodge, Thompsonville. ShamamaGroup.com.

Kundalini Yoga for Beginners – 10am-Noon.

These two workshops are an introduction to Kundalini Yoga for beginners and students who want to understand the powerful technology and health benefits of this mind, body & spirit practice.

Individual workshop fee $25. Both workshops $40.

Space is limited. Please reserve your spot ahead of time. The Remedy House, 5150 Northland Dr. NE, Grand Rapids. TheRemedyHouse.org. 616443-4225.

FRIDAY & SATURDAY NOVEMBER 1-2

Healing Body, Mind & Spirit Expo – 3rd Annual Holistic Expo, Professional Healers, Mediums, Intuitives & so much more. Free lectures, speakers & prizes included w/admission $10 daily, (12 & under free). Deltaplex, 2500 Turner Ave NW, Grand Rapids. View exhibitors HealingBodyandSpirit.com.

SATURDAY, NOVEMBER 2

Reiki I & II Certification – 9am-5pm - Introduction to reiki, become attuned to the universal energy, learn how to give treatment to self and others and

meet your reiki guide. Upon completion participants will receive reiki I & II certifications. Taught by Reiki Master Jodi Jenks. $349. The Remedy House, 5150 Northland Dr NE, Grand Rapids. TheRemedyHouse.org. 616-443-4225.

self-awareness and undermine destructive behavior processes. $50/Person, $40/PrivaMD member. PrivaMD, 16986 Robbins Rd, Ste 180, Grand Haven.

For more info, call PrivaMD at 616-213-0253 or visit Privamd.org/event/holidayhealing/.

SUNDAY NOVEMBER 3

Prep Your Home for the Holidays w/ Toxin-Free, Organic Products – 11am-3pm. We invite you to save money while preparing for holiday entertaining. Leisurely peruse the store while enjoying organic refreshments. Get 15% off total purchase of all toxin-free cleaning products, organic hand and body cleansers, and organic candles. Serendipite Organiques and Flicker + Gem, 2458 Plainfield Ave NE, Grand Rapids.

Body Peace Breathwork Healing – 6-7:30pm.

With Sam Kalawart. This is an active meditation using a specific 2-part breathing pattern to connect to your body and vitality, open up space for stagnant old energy and emotions to flow freely, and expand your heart. This is a self-healing practice that facilitates gentle releases of trapped emotions & renews you both mentally+physically. Cost $33.00. Pre-Reg & Pre-Pay Req. 208 W 18th Street 616-392-7580 or MIbodhitree.com for more info and to sign up.

Advanced Reiki Certification – 9am-5pm. Enhance energy work to a new level. Learn how to perform psychic surgery, and how to set up and utilize a crystal grid with energy work. Upon completion participants will receive Advanced Reiki Certification. Class fee is $400. Taught by Reiki Master Jodi Jenks. The Remedy House, 5150 Northland Dr. NE, Grand Rapids. TheRemedyHouse.org.

616-443-4225.

TUESDAY, NOVEMBER 5

Reiki Masters Certification – 9am-5pm. Rare class offering. Must have had first attunement at least 6 months to a year prior to reiki masters class.

Be attuned to the master level of reiki and learn how to pass it onto others. $450. Taught by Jodi Jenks, Reiki Master for over 20 years. The Remedy House, 5150 Northland Dr NE, Grand Rapids.

TheRemedyHouse.org. 616-443-4225.

Write Your Heart Out: Gratitude – 6-8:30pm.

Using stillness, writing prompts, sharing, and nonjudgmental feedback, observe the emotions that pour from you to help you discover your deepest truths, seek hope and possibility, and allow your heart’s energy to create both art and change. $35.

Dominican Center at Marywood, 2025 Fulton St East, Grand Rapids. For more info or to register visit DominicanCenter.com or call 616-514-3325.

THURSDAY, NOVEMBER 7

Gentle Yoga – 7-8pm. Enjoy 60 minutes of gentle movements and stretching with Kari Jo of Holy Ground Yoga Fit. We will slowly build heat within our bodies to enable us to safely get deeper into stretches, increasing range of motion in our joints and overall flexibility. This practice is for all levels.

Beginner to advanced practitioners will reap benefits as we move our bodies and listen for what the Spirit might want to reveal. $15/person, $10/PrivaMD member. PrivaMD, 16986 Robbins Rd, Ste 180, Grand Haven. For more info & to purchase tickets, visit PrivaMD.org/events or call 616-213-0253.

SATURDAY, NOVEMBER 9

Holiday Healing: Less Stress and More Joy – 9am-Noon. Holidays are a time to reconnect with family and friends, spreading joy, sharing traditions and making memories. However, the holiday frenzy brings with it a multitude of demands such as fulfilling shopping lists, traveling to/from gatherings, decorating, baking, entertaining and more. Trying to create the “perfect” holiday can leave you feeling overwhelmed, stressed and depressed. Bring joy back into your life with mindfulness and Emotional Freedom Techniques. Utilizing these two simple tools will give you the ability to reduce stress, raise

SUNDAY, NOVEMBER 10

Access Bars® and Access Facelift® Trade – 12:30pm. Are you an Access Bars® or an Access Facelift® Certified Practitioner? Rebecca Stephens, BF, BPP, AFF, CFMW hosts trades once a month in Holland. Cost is an in-kind donation to cover cost of space, linens, tables, etc. We meet at Simio Health & Wellness, 730 Chicago Drive, Holland. RSVP to Rebecca@LFEnergetics.com or call 616-510-6525.

MONDAY, NOVEMBER 11

Son Salutation A Sequence Yoga – 10:30-11:30am.

Join Kari Jo of Holy Ground Yoga Fit to explore worshiping Jesus, the Son, through a series of postures linked with the breath in this 60-minute class. Beginning with the simple postures of Son Salutation A, we will add variations and modifications until we’ve worked up a sweat. All levels are welcome, many modifications are given, but be prepared for a challenge. $15/person, $10/PrivaMD member. PrivaMD, 16986 Robbins Rd, Ste 180, Grand Haven. For more info & to purchase tickets, visit PrivaMD.org/events or call 616-213-0253.

Community Yoni Steam – 6:30-8pm. Join Becky Haderer & Megan Lendman for a community practice of Yoni Steaming. Also called Vaginal Steaming, V-Steam or Bajos, all women can benefit from this ancient healing ritual but it is especially healing if you have period cramps, brown blood, clots, vaginal dryness, hot flashes, are healing postpartum, or have bladder, yeast or vaginal infections. We will be steaming together but no one will see your Yoni and you are not required to steam if you just want more info. Intake forms will be completed onsite to confirm no contraindications before steaming. $20. Register in advance, space for walk-ins. The Remedy House, 5150 Northland Dr NE, Grand Rapids. TheRemedyHouse.org. 616-443-4225.

How Hemp Can Help – 6pm. Dr. Weessies will discuss pain relief, anxiety relief, stress relief. How CBD can help with PTSD, depression, migraines, seizure and convulsion reduction, inflammation reduction, and more. CBD and the endocannabinoid system. CBD classifications. The Gleason Center, 19084 North Fruitport Rd, Spring Lake. Info: 616-846-5410 or online at TheGleasonCenter.com

TUESDAY, NOVEMBER 12

Full Moon Women’s Circle – 7-9pm. Megan Lendman will guide a circle of women through meditation, story, and song. This is a space for sister support and expression. All women are welcome.

Limited capacity of 12. Sliding scale donations of $10-35. The Remedy House, 5150 Northland Dr NE, Grand Rapids. TheRemedyHouse.org.

616-443-4225.

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mark your calendar FRIDAY, DECEMBER 6 Gentle Yoga – 9-10am. Enjoy 60 minutes of gentle movements and stretching with Kari Jo of Holy Ground Yoga Fit. We will slowly build heat within our bodies to enable us to safely get deeper into stretches, increasing range of motion in our joints and overall flexibility. This practice is for all levels.

Beginner to advanced practitioners will reap benefits as we move our bodies and listen for what the Spirit might want to reveal. $15/person, $10/PrivaMD member.

PrivaMD, 16986 Robbins Rd, Ste 180, Grand Haven. For more info & to purchase tickets, visit PrivaMD.org/events or call 616-213-0253.

mark your calendar THURSDAY, DECEMBER 12 Gentle Yoga – 7-8pm. Enjoy 60 minutes of gentle movements and stretching with Kari Jo of Holy Ground Yoga Fit. We will slowly build heat within our bodies to enable us to safely get deeper into stretches, increasing range of motion in our joints and overall flexibility. This practice is for all levels.

Beginner to advanced practitioners will reap benefits as we move our bodies and listen for what the Spirit might want to reveal. $15/person, $10/PrivaMD member.

PrivaMD, 16986 Robbins Rd, Ste 180, Grand Haven. For more info & to purchase tickets, visit PrivaMD.org/events or call 616-213-0253.

mark your calendar FRIDAY, DECEMBER 20 Son Salutation A Sequence Yoga – 9-10am. Join Kari Jo of Holy Ground Yoga Fit to explore worshiping Jesus, the Son, through a series of postures linked with the breath in this 60-minute class. Beginning with the simple postures of Son Salutation A, we will add variations and modifications until we’ve worked up a sweat. All levels are welcome, many modifications are given, but be prepared for a challenge. $15/person, $10/PrivaMD member. PrivaMD, 16986 Robbins Rd, Ste 180, Grand Haven.

For more info & to purchase tickets, visit PrivaMD.org/events or call 616-213-0253.

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West Michigan Edition

The Yamas & Niyamas: 5 Week Series – 7:158:15pm. Nov 12 to Dec 10. Join us this fall for a new series with Amy Galioto. The Yamas and the Niyamas are a set 10 principals. There will be plenty of movement, a little meditation and a short time for reflection in conversation or journaling depending what space is needed to complete our time together.

Let’s journey together and learn from each other. $75.

Pre-registration & pre-payment required. Bodhi Tree Yoga & Wellness Studio, 208 W 18th St, Holland.

Visit MiBodhiTree.com or call 616-392-7580.

FRIDAY NOVEMBER 15TH

Kundalini Yoga for Beginners – 10am-Noon. The second of two workshops is a full kundalini yoga workshop where Susanne Werblow will lead her students through a complete practice including a warm up, a kundalini yoga set, a gong relaxation and a meditation. The focus of this workshop will be to strengthen the immune system, to get ready for winter. Taught by Susanne Werblow, owner of Kundalini Yoga GR. $25. Both workshops $40.

Space is limited. First workshop is on November 1st. Please reserve your spot ahead of time. The Remedy House, 5150 Northland Dr NE, Grand Rapids. TheRemedyHouse.org. 616-443-4225.

SATURDAY, NOVEMBER 16

Herbal Medicine Seminar – 10am-Noon. A five-hour seminar where Mallory Feyen NHT will go into depth about a variety of herbal medicine topics. We’ll discuss the difference between herbal medicine and conventional medicine, the history of herbology, herbal science and research, herbs for different body systems and concerns, and more. $49. Ticket includes swag bag. Space is limited.

Please reserve your spot ahead of time. The Remedy House, 5150 Northland Dr NE, Grand Rapids.

TheRemedyHouse.org. 616-443-4225.

TUESDAY, NOVEMBER 19

Zentangle®: ZenGems – 6:30-8:30pm. The Zentangle Method® is a form of artistic expression and meditation allowing you to create beautiful images using techniques of drawing structured patterns and reflective prompts. In this session, learn how to make hand-drawn gemstones and a tangled setting to hold the gem. $25. Dominican Center at Marywood, 2025 Fulton St East, Grand Rapids.

For more info or to register visit DominicanCenter. com or call 616-514-3325.

THURSDAY, NOVEMBER 21

Keto Clinic – 7pm. Keto cooking and intermittent fasting has many benefits to the body and mind.

Learn how in this class. $10. The Gleason Center, 19084 North Fruitport Rd, Spring Lake. Info: 616-846-5410 or online at TheGleasonCenter.com

FRIDAY, NOVEMBER 22

Shamanic Journey Workshop – 6-9pm. Nov 2223. Awaken your hidden potential by exploring life beyond limiting beliefs and experiencing focused guided explorations into non-physical realities.

Learn about various non-physical realities and how to function with awareness in different states of consciousness. Learn and experience techniques to control and direct your sensing faculties at the most effective brain wave frequencies for problem solving, creating, physical and emotional healing and manifesting with the Laws of Attraction. $245. Unity Church, 2052 Bourdon St, Muskegon. For more info contact 231-329-9184 or Lrosencransphd@hotmail.com.

NaturalWestMichigan.com

Advanced Reiki Skills Workshop – 6:30-8:30pm.

You must have a reiki certification to attend, all certification levels welcome. For the serious student who wants to develop their skills with reiki. Key topics include, understanding how to work with your clients, understanding energies and the body systems, and developing your own abilities. Taught

by Jamie VanDam, Reiki Master. $30. The Remedy House, 5150 Northland Dr NE, Grand Rapids.

TheRemedyHouse.org. 616-443-4225.

SATURDAY, NOVEMBER 23

Total Body Yoga – 9-10am. This class will challenge your original concept of what yoga might look like. Join Kari Jo of Holy Ground Yoga Fit for a 60-minute, complete body workout as we use the basis of yoga postures to build strength in all areas. You will be challenged in body, mind, and strength but will barely notice as you are encouraged through Scripture and uplifting music. This class is quick paced and fun. All levels are welcome. $15/ person, $10/PrivaMD member. PrivaMD, 16986 Robbins Rd, Ste 180, Grand Haven. For more info & to purchase tickets, visit PrivaMD.org/events or call 616-213-0253.

Community Yoni Steam – 10-11:30am. Join Becky Haderer & Megan Lendman for a community practice of Yoni Steaming. Also called Vaginal Steaming, V-Steam or Bajos, all women can benefit from this ancient healing ritual but it is especially healing if you have period cramps, brown blood, clots, vaginal dryness, hot flashes, are healing postpartum, or have a bladder, yeast or vaginal infections. We will be steaming together but no one will see your Yoni and you are not required to steam if you just want more info. Intake forms will be completed onsite to confirm no contraindications before steaming. $20.

Register in advance, space for walk-ins The Remedy House, 5150 Northland Dr NE, Grand Rapids.

TheRemedyHouse.org. 616-443-4225.

SATURDAY, NOVEMBER 30

Small Business Saturday – 9am-4pm. Get started on your Holiday gift purchasing of truly organic body care and candles, and unique handmade boho jewelry. First ten people will receive a free gift bag with purchase. Holiday inspired organic refreshments will be served. Open extended hours to help you support our small, local business. Serendipite Organiques and Flicker + Gem, 2458 Plainfield Ave NE, Grand Rapids.

save the date Save The Date Events Must be submitted online each month at NaturalWestMichigan.com. Events priced $80 or more require a corresponding display ad. There is a $40 charge per listing, up to 50 words. Current advertisers, distribution sites or nonprofits, use this listing in place of your two free listings.

on going events NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Or visit NaturalWestMichigan.com/index.php/ submit-calendar-events to submit online. No phone calls or faxes, please.

Deadline is the 15th of the month prior to publication.

SUNDAY

MONDAY

Yogi’s Choice – 4pm. This class is taught by various instructor’s and the choice is up to them. All classes are designed to leave you feeling invigorated, refreshed, and restored. Several genres may be taught in this class or just one. Including Gentle Flow, Hatha, Vinyasa Flow, Restorative, or Yin. Always changing and always fun. All Levels to Level 1-2 (check class schedule for level) Bodhi Tree Yoga & Wellness Studio, 208 W 18th St, Holland. Visit MIBodhiTree. com or call 616-392-7580 for info.

Restorative Yoga – 6:45-8pm. All levels are welcome and encouraged to come learn gentle yet powerful poses for the body, mind and spirit. Through these postures one will be seeking and finding balance.

This balance will recharge, refresh and rejuvenate.

Restorative Yoga is an antidote to stress. Bodhi Tree Yoga & Wellness Studio, 208 W 18th St, Holland.

Info: MiBodhiTree.com, 616-392-7580.

Yoga Class – 4pm. This is an all levels class taught by various instructors throughout the year. Bodhi Tree Yoga & Wellness Studio, 208 W 18th St, Holland. Visit MIBodhiTree.com or call 616-392-7580 for info.

Narcotics Anonymous: Just for Today – 9-10am.

Free. Momentum Center Annex, 714 Columbus Ave, Grand Haven. Call Jessica for more info: 616-632-4775.

Student Hot Yoga Night – 7:30-8:45pm. Come for a traditional HOT yoga class, discounted for students! Sign up in advance or just drop-in. Open to non-students as well, but additional pricing options apply. $5 with student ID. 6189 Lake Michigan Dr, Allendale. Info: HeartsJourneyWellness.com.

Meditation-Self Realization Fellowship – 1011am. Every Sunday we gather to meditate, chant, & explore the wisdom of the Hindu/Yoga tradition as taught by Paramhansa Yogananda. Free will offering.

Marywood Center 2025 Fulton, Grand Rapids. Info: Fred Stella 616-451-8041, GrandRapids.srf@gmail. com, GRSRF.org Sunday Worship and Youth Services – 10:30am. A warm and inviting New Thought Spiritual Community, inclusive and accepting of all, honoring diversity, for those seeking spiritual truth. Unity of Grand Rapids, 1711 Walker Ave. NW, Grand Rapids. Info: UnityGRoffice@gmail.com or 616-453-9909.

Celebration Services – 10:30am. Join us each Sunday for our Sunday Celebration Service. Unity is a positive, peaceful path for spiritual living. We offer spiritual teachings and programs that empower a life of meaning, purpose, and abundance in all good things. We seek to discover the “universal” spiritual truths that apply to all religions. Unity Center for Spiritual Growth, 6025 Ada Dr SE, Ada. Info: office@Unitycsg.org or 616-682-7812.

Spirit Space Sunday Worship – 10:30am. An interfaith, non-denominational gathering place for worship and spiritual enrichment. Join for inspiring messages called Reasoning’s. Spirit Space, 3493 Blue Star Hwy, Saugatuck. Info: 616-836-1555 or Spirit-Space.org Sunday Series – 6pm. Explore spirituality, universal truths, self-mastery and balanced, positive, loving and joyful living with The Coptic Center and their ongoing offering of enlightening ministers, teachers and guest presenters. Love offering. 0-381 Lake Michigan Dr, Grand Rapids. Info: TheCopticCenter.org

Qigong and TaiChi Easy Class – 10:15-11:15am.

Qigong and Tai Chi Easy™ are moving meditations which use slow graceful movements and controlled breathing techniques to strengthen the mind-body connection, reduce stress and improve circulation thereby enhancing overall health. Bodhi Tree Yoga & Wellness Studio, 208 W 18th St, Holland. Info: MIbodhitree.com, 616-392-7580.

Support Group: for Loss of Loved One Due to Addiction – 6-7:30pm. First Monday of every month.

This support group is for those who have lost a loved one due to addiction, including, but not limited to death due to drug overdose, addiction-related disease, and suicide. Free. The Momentum Center Annex, 714 Columbus Ave, Grand Haven. Info: MomentumCenterGH.org, 616-632-4775.

Restorative Yoga – 6:15-7:30pm. This class offers participants time for themselves to relax and unwind in a peaceful environment. Props support restorative poses, giving the body and mind time to fully sink into relaxation. $10 cash drop in, $12 with card. 6189 Lake Michigan Dr, Allendale. Info: HeartsJourneyWellness.com.

3rd Monday Support Group – 7-8:30pm. This support group is available for parents, guardians and caregivers of teenagers and pre-teens facilitated by Nicki Kubec, LMSW. Free. Momentum Center, 714 Columbus Ave, Grand Haven. Info: 616-414-9111.

A practice of A Course in Miracles – 7-8:30pm.

Learn miracle-mindedness. Got joy? This is how to have it. Hint: You already do. All are welcome. Free.

Fountain Street Church, 24 Fountain St. NE, Grand Rapids. 616-458-5095.

TUESDAY Reiki Share/Outreach – 6-9pm. 2nd Tuesdays of the month. Free reiki sessions open to the public and all reiki practitioners who would like to help or practice reiki. A reiki session/treatment feels like a glowing, warm energy radiance that flows through and around you. Reiki treats one with many beneficial healing effects that include reduction in stress, anxiety, pain and discomforts. Reiki sessions creates relaxation, feelings of peace, security and well-being. Unity Church, 2052 Bourdon St, Muskegon. For more info contact 231-329-9184 or Lrosencransphd@ hotmail.com.

3 Principles of the Path to Enlightenment – 7-8:30pm. Based on a text by 14th century master and

founder of the Geluk school of Tibetan Buddhism, Je Tsong Khapa, this course explores the spiritual determination to be free, unlimited compassion, and the nature of reality. Free. Jewel Heart, 1758 N. 10th St, Kalamazoo.

Peer Support Group: for Parents of Children with Disabilities – 7-8:30pm. Third Tuesday of every month. Led by Laura Marcus-Nolan, these meeting are an opportunity to share stories and discover resources with other parents of children with developmental disabilities. Free. Momentum Center Annex, 714 Columbus Ave, Grand Haven.

Info: MomentumCenterGH.org.

Chair Yoga – 10:30-11:30am. Chair Yoga uses a chair for greater support and stability. With an emphasis on breath, alignment, and moving at one’s own pace, Chair Yoga brings simplicity to the practice and easeful connection with the healing and restorative benefits yoga offers. This class it taught

by Kathy Julien. $10 per session. 2025 Fulton St East, Grand Rapids. Register: dominicancenter. com, 616-514-3325.

Nourishing the Lakeshore – 7pm. Meetings the second Tuesday of each month. Open to the Public!

Formed to provide education on the health enriching benefits of traditional diets, to increase access to clean, nutrient dense foods, and to teach traditional preparation and storage methods. Nourishing the Lakeshore of West Michigan is a chapter of the Weston A. Price Foundation serving Ottawa, Muskegon, and Oceana counties. The main purpose is to act as a resource for local, clean, nutrient dense food. We also provide informational meetings on health related topics, often those which are politically incorrect. Nourishing the Lakeshore respects that everyone is at a different point on the path to better eating. Our goal is to educate and enrich the wellness of our community. Location: The Century Club on Western Ave, Muskegon. Info:Meetup. com/Nourishing-the-Lakeshore-of-West-MichiganWeston-A-Price A Course in Miracles – 9:30-11am. A complete self-study spiritual thought system. It teaches that the way to universal peace is by undoing guilt through forgiving others. The Course focuses on the healing of relationships and making them holy. It expresses a non-sectarian, non-denominational spirituality. Unity Center for Spiritual Growth, 6025 Ada Dr. SE, Ada. Info: Unitycsg.org. 616-682-7812. $20 off BioMeridian Assessments – Food allergies, environmental allergies, organ function and real food menus and shopping lists for families that are healthy and kid-approved. Grand Rapids. 616-365-9176.

IntegrativeNutritionalTherapies.com.

WEDNESDAY Chakra Vinyasa Yoga Class – 6:30-7:30pm - Take some time to care for and connect with yourself by slowing down and moving your body through space in an intentional way. Each class will focus on one of the seven main Chakras (energy centers/ endocrine glands) located in your body. This is a small class of only seven students max which will create an intimate environment for you to focus on your needs and which will allow you to receive more personalized instruction for deeper growth.

The Remedy House, 5150 Northland Dr NE, Grand Rapids. TheRemedyHouse.org. 616-443-4225.

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35

classifieds Fee for classifieds is $1 per word\per month. To place listing, email content to Publisher@naturalwestmichigan.com.

Deadline is the 15th of the month.

VOLUNTEERS Volunteer Instructors – Mental illness is a community issue and it requires a community solution. The Momentum Center for Social Engagement offers social and recreational activities for people with mental illness, addictions and disabilities. We are seeking people willing to share their skill, hobby, vocation, or interest with our members once a month or as often as available. We welcome yoga, tai chi, exercise, dance, self-defense, cooking, sewing, and so much more. Extended Grace, 714 Columbus, Grand Haven. Info: Call Jenna, if you want to be part of the solution, at 616-414-9111 or email Office@MomentumCenterGH.org

Chakradance™: 7 Keys to Freedom – 6:308:30pm. Oct 30 – Dec 11. 7-week course. Participants are brought back into balance and experience wellbeing through guided meditation, mandala work and the Chakradance™ itself. It is a healing movement practice for the chakras, body and the soul. No dance or meditation experience needed. $120 early bird if paid by Oct 1st or $140 thereafter. The Wellness Collective, 1324 Lake Dr SE, Grand Rapids. Register at SacredPathways1@gmail.com or 616-635-8281.

Smart Recovery – 6-7:30pm. Recovery through Self-Empowerment: the purpose is to help participants gain independence from any addictive behavior. Individuals seeking recovery should be fully informed about the range of recovery options and free to choose among them. This program encourages participants to take responsibility for their own recovery. The meetings support their capacity to regulate their own behavior. Free. 714 Columbus Ave, Grand Haven. Info: MomentumCenterGH.org.

A Course in Miracles – 9:30-11am. A Course in Miracles begins. Nothing real can be threatened.

Nothing unreal exists. Herein lies the peace of God. As its title implies, the course is arranged throughout as a teaching device. It consists of three books: Text, workbook for students, and manual for teachers. The order in which students choose to use the books, and the ways in which they study them, depend on their particular needs and preferences. Come for a study group. We have an open door policy, meaning guests can come anytime. Guests do not have to attend every week. Love offering. 6025 Ada Drive SE, Ada. Info: Office@unitycsg.org.

The Law of Attraction Speaking Club – 6:308pm. Do you want to learn how to apply the law of attraction in your life and in your business? We are a group of like-minded individuals who support each other in our growth. Come to Toastmasters where we provide a supportive learning experience where individuals can become better communicators and leaders. Unity Center for Spiritual Growth, 6025 Ada Dr. SE, Ada. Info: lawOfAttractiontm@gmail. com or 616-717-3203.

36

West Michigan Edition

Meditation – 6-7pm. Every Wednesday we meet in our meditation room from 6-7pm. We begin and end meditation time with live, native flute music. Join us for the full hour or any part of the time. Call 616836-1555 for more info or visit our meditation page to learn more. 3493 Blue Star Highway, Saugatuck.

Info: Info@Spirit-Space.org.

3rd Friday Narcan Training and Distribution – 12-2pm. Red Project offers Free Narcan Training and Distribution for those interested. This event is held the Third Friday of every month from 12:00pm2:00pm. Free. The Momentum Center, 714 Columbus Ave, Grand Haven. Info: 616-414-9111 or online at MomentumCenterGH.org

THURSDAY SATURDAY Sacred Self-Care: Well-Being for Every Body – 6-7:15pm. Join Susan Duesbery to care for your whole self (body, mind, and spirit) by committing to self-care as a sacred practice. This free, weekly class will have an inclusive spiritual focus that weaves together meditation, breath work, guided imagery, chair yoga and deep relaxation. All are welcome. No yoga experience necessary. Free parking are offered

by First Park Congregational Church. Free. 10 Park Place NE, Grand Rapids. Visit SusanDuesbery. com for details.

Restorative Yoga – 7-8pm. Calm the mind and nourish the body with Restorative Yoga. Restorative poses are held on a mat and deeply supported with yoga props. The practice seeks to balance the physical, mental, and spiritual while also experiencing profound rest and relaxation. Taught by Kathy Julien, certified yoga instructor. $10/session. Dominican Center at Marywood, 2025 Fulton St East, Grand Rapids. Info and register: DominicanCenter.com, 616-514-3325.

Gentle Yoga – 5:30 - 6:30pm. This gentle class offers a peaceful session to gradually build strength and range of motion. With this quiet practice, experience how mindful movement and breath work can deliver much needed nurturing, rest, and clarity. Taught by Kathy Julien, certified yoga instructor. $10/session.

Dominican Center at Marywood, 2025 Fulton St East, Grand Rapids. Info and register: DominicanCenter. com, 616-514-3325.

Chair Yoga – 4-5pm. Chair Yoga uses a chair for greater support and stability within the practice. With an emphasis on the breath, alignment, and moving at your own pace, Chair Yoga brings simplicity to the practice and easeful connection with the healing and restorative benefits yoga offers. Taught by Kathy Julien, certified yoga instructor. $10/session.

Dominican Center at Marywood, 2025 Fulton St East, Grand Rapids. Info: DominicanCenter.com, 616-514-3325.

Restorative Yoga – 12-1:15pm & 7:15- 8:30pm. All levels are welcome and encouraged to come learn gentle yet powerful poses for the body, mind and spirit.

Through these postures one will be seeking and finding balance. This balance will recharge, refresh and rejuvenate. Restorative Yoga is an antidote to stress.

Bodhi Tree Yoga & Wellness Studio, 208 W 18th St, Holland. Info: MiBodhiTree.com, 616-392-7580.

FRIDAY Dinner and Movie Night – 6-9pm. The last Friday of every month, we offer a free dinner & movie night for the whole community. Anyone can join us- we love making new friends. We’ll be grilling hamburgers and hot dogs to have dinner at 6pm. Feel free to bring a dish to pass, or just come as you are. Then at 7pm, we’ll be starting the movie. Momentum Center, 714 Columbus Ave, Grand Haven. Info: 616-414-9111 or online at MomentumCenterGH.org

NaturalWestMichigan.com

Reiki Classes – 9am-6pm. Reiki is a natural physical-emotional-mental and spiritual healing system. Reiki empowers one too immediately to transmit healing energy frequencies directly and at a distant. Reiki energy works on oneself, family, friends, clients, pets, plants and wildlife. Reiki reduces stress, anxiety, depression, headaches, pain and suffering. $75. Unity Church, 2052 Bourdon St, Muskegon. For more info contact 231-329-9184 or Lrosencransphd@hotmail.com.

What is The Third Testament? – 11am. Introduction to The Third Testament, the life work of Martinus. Live Stream with chat questions. Contact 941-462-3177 or at Info@TheThirdTestament.info.

Hot Yoga – 8-9:15am. Vinyasa style yoga in the Far Infrared-heated yoga room will provide participants with a focused heat that works with their body’s own energy to raise room temperature as they move through the practice. Open to all experience levels. $10 cash drop in, $12 with card. 6189 Lake Michigan Dr, Allendale. Info: HeartsJourneyWellness.com.

3rd Saturday Inpire Event – 10am-1pm. SeptMay. Everyone is invited to this collaborative community event. Brunch/lunch served. Registration not required. Momentum Center, 714 Columbus, Grand Haven. Info: 616-502-2078 or online MomentumCenterGH.org Sweetwater Local Foods Market – 9am-12pm.

A double-up bucks and bridge card market. Mercy Health Lakes Campus, 6401 Harvey St. Located inside during inclement weather. Muskegon.

SweetwaterLocalFoodsMarket.org

Tired minds don’t plan well.

Sleep first, plan later. ~Walter Reisch

community resource guide

THE GLEASON CENTER

Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email Publisher@NaturalWestMichigan.com to request our media kit.

ACCESS CONSCIOUSNESS

ATHLETIC PERFORMANCE

REBECCA STEPHENS, CFMW, BF, AFF 730 Chicago Dr., Holland, MI 616-510-6525 LFEnergetics.com

ASEA, RENU 28 & RENU ADVANCED

“All of life comes to me with ease, joy, and glory!”™ Access Consciousness is a different point of view about life. It’s based on the idea that you’re not wrong, that you know, and that consciousness can shift anything. It gives you access to the possibilities that exist when you no longer stick yourself and no longer believe that you are stuck. See ad page 19.

ACUPUNCTURE ALTERNATIVE CARE SOLUTION Raymond Wan 3790 28th St. SW, Ste. B, Grandville 616-419-6924 AltCareSolution@gmail.com

Raymond Wan is a Certified Medical Acupuncture Practitioner, Certified Acupuncture Detoxification Specialist, Licensed Massage Therapist and Certified Holistic Health Counselor. For more information, visit AltCareSolution. com. See ad page 17.

ANTI-AGING ASEA, RENU 28 & RENU ADVANCED Jacque Jennings Carter, Independent Associate 269-779-2900 Jacque@advancinglives.biz AdvancingLives.TeamASEA.com

Age better and live younger longer. A breakthrough science, Redox Signaling molecules help cells communicate more effectively. Cells perform at peak levels which helps us age more slowly, internally and externally. Protect your cells; detect problems within your cells; rejuvenate cells. Look Better. Feel Better. Live Better. See ad page 12.

Jacque Jennings Carter, Independent Associate 269-779-2900 Jacque@advancinglives.biz AdvancingLives.TeamASEA.com

Looking for peak performance or improved recovery time? When everything else is equal, endurance and recovery are everything! Athletes using ASEA experience improved recovery time, less fatigue, less soreness after workouts, lower average heart rates and Ventilatory Threshold endurance gains averaging 12%. See ad page 12. .

CHIROPRACTIC CARE DYNAMIC FAMILY CHIROPRACTIC Dr. Ronda VanderWall 4072 Chicago Drive, Grandville 616-531-6050 • DynamicChiro.com

Family owned and operated in the heart of downtown Grandville, Dynamic Family Chiropractic focuses on lifestyle improvements through living a maximized life. A safe and natural approach to health through the combination of exercise, nutrition, detoxification and chiropractic care.

LINDA SQUIRES, D.C., P.C.

3368 East Beltline Ct., Grand Rapids 877-866-5133 LindaSquiresDC@gmail.com LindaSquiresDC.com I am a non-force chiropractor who has practiced 30 years (25 years in the Boston area). I apply myofascial release and energy therapy techniques during treatment and empower patients with exercises to maintain their alignment. Located within Holistic Care Approach. See ad, page 17.

RACKHAM CHIROPRACTIC PLUS Dr. Aaron Rackham, D.C., C.H.T. 9396 SW Greenville Rd., Greenville 616-754-7717 doc-rackham@live.com

We have a unique technique for the treatment of headaches. I am excited to bring to the area a clinic that offers Diverse Holistic Therapies from Acupuncture to Hydro Colonic Therapy and many more services to help you reach your health goals. See ad page 5.

Dr. Dan Gleason DC & Dr. Dan Weessies, MS, DC 19084 North Fruitport Rd, Spring Lake, MI TheGleasonCenter.com 616-638-6234 An alternative, holistic approach combining chiropractic and kinesiology as well as the latest in metabolic and hormone testing.

Cold Laser Pain and Neuro treatments for: spectrum disorders, injuries, chronic pain, and pre/post surgical rehab. See ad, page 13.

COFFEE SHOP / FAIR TRADE GLOBAL INFUSION

143 Diamond Ave. SE, Grand Rapids 616-776-9720 WeLoveChai.com Mon-Fri 9-7; Sat 9-5 An eclectic marketplace of fairly traded handcrafted gifts, decor, accessories and more. Offering coffee and chocolate, bulk loose leaf teas, herbs and provisions.

Featuring an extensive tea and coffee bar. See ad page 20.

JUST GOODS GIFTS AND CAFE’

714 Columbus, Grand Haven 616-414-9111 JustGoods@MomentumCenterGH.org MomentumCenterGH.org Just Goods Gifts and Cafe’ is located within the Momentum Center for Social Engagement.

Fair trade and social cause merchandise. Local baked goods and beverages. Open 9am to 6pm M-F and 10am to 2pm Sat. A creative space for community integration and the end of stigma. See ad, page 7.

COLON HYDROTHERAPY HARMONY ’N HEALTH

Mary De Lange, CCT, LMT 1003 Maryland Ave, N.E., Grand Rapids 616-456-5033 • HarmonyNHealth.net Certified therapist since 1991 offering colon therapy in a sterile and professional environment.

Using a holistic approach, colonics relieve constipation, diarrhea, gas, bloating, poor digestion, back pain, body odor and more. See ad, page 17.

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HAKOMI THERAPY

COUNSELING

KEN PORTER CST, CHT

MARKETPLACE MINISTRY

2020 Raybrook SE, Grand Rapids 616-949-4911 MarketplaceMinistry.org Christian Counseling since 1970.

Licensed therapist. Negligible fees/ donation. Personal counseling, relationships, life coaching/ adjustment, health concerns, alternative health counseling for catastrophic illness including cancer.

Specialties include PTSD incidents including bullying, addiction, alternative health counseling. Also writing skills workshops for personal development.

TONYA NICHOLS, RPH

Certified Energy Medicine Practitioner 332 S Lincoln Ave, Lakeview 989-352-6500 Info@THCOFLakeview.com THCOFLakeview.com Do you feel like you have no energy? Do you feel disconnected and out of balance? Let Tonya help you find your center again.

Combining Emotional Clearing with Full Spectrum Healing, Tonya helps her clients to remove emotional, mental, and energetic blocks that are keeping her clients stuck and preventing them from reaching their full potential for a healthy, happy, and meaningful life. See ad page 21.

ESSENTIAL OILS MOONDROP HERBALS, LLC

Cottage of Natural Elements 351 Cummings, NW Grand Rapids 616-735-1285 • MoondropHerbals.com Your local source for all things natural and botanical.

Essential oils, bulk herbs, tea, hand-crafted bath & body products, raw ingredients, containers, local artwork, unique gifts. Practitioner discounts. Space rental and artisan consignment. See ad, page 20.

YOUNG LIVING ESSENTIAL OILS Marilyn York Independent Distributor # 489656 877-436-2299 myYL.com/naturalhealth4u

Essential Oils – Revered for thousands of years for their naturally-enhancing support of body, mind, and spirit. Become a Young Living Essential Oils Member/Customer, and/or an Independent Distributor. See ad, page 17.

West Michigan Edition

Hakomi Therapy can truly change your life. It’s a mindfulnessbased, experiential therapy for transforming the unconscious patterns that keep you from the love, joy, and fulfillment you deserve. Offered with exquisite care and attentiveness.

HEALING SERVICES THE REMEDY HOUSE

ENERGY HEALING

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3355 Eagle Park Dr. NE Ste. 107, Grand Rapids 616-262-3848 BodyAndSoulGR.com

Jodi Jenks Natural Health Practitioner, Reiki Master 616-443-4225 TheRemedyHouse.org Certified in bodywork, lymphatic drainage, raindrop therapy, CranioSacral, reflexology, iridology, natural health consultations including a zyto bio-communication scan. Emotional clearing with essential oils and energy work, reiki, Energy Touch. See ad, page 6.

HEALTH FOOD STORES HEALTH HUTT

700 Washington Ave # 170, Grand Haven 3112 Henry St, Norton Shores (Café) 1519 E River Rd, Muskegon 356 W Western Ave, Century Club Muskegon TheHealthHutt.com Your local haven for everything healthy, organic, natural, allergen-free; grocery, supplements, bulk items, sports nutrition, beauty, home care, pet food.

Full Deli in Norton Shores with juice, sandwiches, soup, vegan, GF and more. On Facebook. See ad page 6.

HEALTH / WELLNESS CENTER PRIVAMD | WELLNESS

16986 Robbins Rd., Suite 180 Grand Haven, MI 49417 616-312-2438 • wellness@privamd.org PrivaMD.org PrivaMD |Wellness: A relaxing affordable Functional Medicine practice where our patients become family. Our skilled practitioners work with you to create individualized plans which lead to optimal health. We help you with thyroid health, emotional wellbeing, autoimmune and digestive issue relief, find hormone balance + more. Call for a FREE 15 minute consult! See ad, page 19.

NaturalWestMichigan.com

THE HEALING CENTER

332 S Lincoln Ave, Lakeview 989-352-6500 Info@THCOFLakeview.com THCOFLakeview.com Naturopathic/Holistic Practitioners and retail health store. Natural health consultations, classes, oils, herbs, homeopathy, hypnosis, foods, candles, crystals, books, CDs, massage, reflexology, emotional clearing, foot detox, DOT/CDL health cards for truck drivers. See ad, page 21.

HEALTH / WELLNESS PRODUCTS ASEA, RENU 28 & RENU ADVANCED Jacque Jennings Carter, Independent Associate 269-779-2900 Jacque@advancinglives.biz AdvancingLives.TeamASEA.com

Live younger longer, internally and externally. A breakthrough science called Redox Signaling is the basis for a new category of wellness products which rely on molecules native to the human body to enhance vital cellular functioning and improve overall health and wellness. Look Better.

Feel Better. Live Better. See ad page 12.

HUMAN RIGHTS/ SOCIAL JUSTICE MOMENTUM CENTER

Barbara@MomentumCenterGH.org 616-502-2078 • MomentumCenterGH.org Extended Grace is a nonprofit grassroots social lab that builds community while solving problems. It does so through: Community Conversations including Inspire! and Deeper Dive events and Town Hall Meetings on Mental Illness; Mudita Gifts; Pilgrim Spirit Tours cultural immersion experiences; Momentum Center for Social Engagement; Just Goods Gifts and Cafe’. See ad, page 7.

JUICE BAR SIP ORGANIC JUICE BAR

888 Forest Hill Ave SE, Grand Rapids 616-301-4554 SipOrganicJuiceBar.com Our menu includes juices, smoothies, raw foods, salads, wellness lattes and teas. We offer 3-day and 5-day raw food detoxes, weekly. Call in or visit our website, siporganicjuicebar.com, for more details. See ad, page 23.

LIFE COACH LIA COACHING AND CONSULTING

Pamela Gallina, MA CMC PamGallina@LIAConsulting.org 616-433-6720 • LIAConsulting.org/coaching Pam works with highly–motivated individuals as they aim for their highest self. She assists you in developing a plan for all aspects of your life and will help you to stay motivated while pursuing your personal and professional goals. Begin the work toward achieving your very best life today! See ad, page 19.

MASSAGE THERAPY DYNAMIC FAMILY CHIROPRACTIC & MASSAGE THERAPY Jaci Timmermans, MT 4072 Chicago Drive, Grandville 616-531-6050 • DynamicChiro.com

Offering Swedish massage with integrated techniques, chosen specifically for your unique body. Relieve those tired and sore muscles and rejuvenate. Call for on-going monthly specials and discounts.

HARMONY ‘N HEALTH

Mary De Lange, CCT., LMT. 1003 Maryland Ave. NE, Grand Rapids 616-456-5033 • HarmonyNHealth.net Since 1991, professional, experienced and trained in a complete range of integrative methods. Whether you are seeking relaxation, renewal or treatment for a specific condition, Mary will help find an approach that is helpful for you. See ad, page 17.

NATUROPATHIC MEDICINE NATUROPATHIC INSTITUTE OF THERAPIES & EDUCATION

503 East Broadway St., Mt. Pleasant Contact@NaturopathicInstitute.info 989-773-1714 • 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 2.

THE REMEDY HOUSE

Jodi Jenks, ND Naturopathic Doctor, Reiki Master 5150 Northland Dr NE Ste N, Grand Rapids 616-443-4225 • TheRemedyHouse.org Ed Certified in bodywork, lymphatic drainage, r a i n d r o p t h e r a p y, CranioSacral, reflexology, iridology, natural health consultations including a zyto bio-communication scan. Emotional clearing with essential oils and energy work, reiki, Energy Touch. See ad page 6.

PAIN MANAGEMENT THE LASER PAIN AND NEURO CENTER AT THE GLEASON CENTER 19084 North Fruitport Rd. Spring Lake, MI 49456 info@thegleasoncenter.com 616-846-5410 • TheGleasonCenter.com

Cold laser therapy can provide drug-free pain relief. This noninvasive treatment is for those suffering from arthritis, sciatica, plantar fasciitis, inflammation and other pain syndromes. Our MLS cold laser also treats neurological degenerative conditions like Parkinson’s, ADHD, spectrum disorders and peripheral neuropathy. See ad, page 13.

PERSONAL FITNESS TRAINING CARI’S ONEONONE FITNESS TRAINING Cari Draft, Private Personal Trainer & Nutrition Coach 616-291-2851 • Cari@EcoTrekFitness.com EcoTrekFitness.com

Regular, consistent exercise is essential and positive lifestyle changes must be a priority; once you find yourself in the stage where you are ready to initiate actual changes…THAT is the time to contact me! See ad page 12.

SCHOOL / EDUCATION NATUROPATHIC INSTITUTE OF THERAPIES & EDUCATION 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 2.

SEXUAL HEALING DENISE RACKHAM

Reiki Practitioner 9396 SW Greenville Rd., Greenville 616-754-7717 HolisticHealthPlus@hotmail.com Is your sex life lacking passion or are you just going through the motion with no sense of pleasure?

Let Denise help you unblock the root causes and root chakra through the healing art of Reiki to bring love and passion back into your life. Call Denise to today to schedule your session. See ad page 5.

SKIN CARE MOMMA’S HOME, LLC

Amy Furman 140 W Washington Ave, Zeeland, MI 49464 616-951-1397 MommasHome.com Momma’s Home passionately believes in luxurious, quality skincare at an affordable price.

Our all-natural products are “food for your skin” and are naturally safe for the skin, socially responsible, and environmentally sustainable. See ad page 28.

NATURE’S REPAIR

Summer Leigh 2885 Sanford Ave SW #45032, Grandville 833-7NATURE • NaturesRepair.org Nature’sRepair provides a skincare line that truly is 100% natural, 100% food. Made only from the highest quality superfoods from around the world and delicately balanced for healing. Keep your skin young, healthy and radiant. See ad page 40.

THERMOGRAPHY ADVANCED THERMAL IMAGING OF WEST MICHIGAN

Julie Bennett 616-724-6368 info@advancedthermalimagingllc.com AdvancedThermalImagingllc.com Thermography is a safe, tested, painless, and effective procedure providing information for breast cancer risk assessment, breast cancer prevention and early detection, possible hormone imbalance, thyroid dysfunction, diabetes, musculoskeletal inflammation, and neurological problems.

YOGA BODHI TREE YOGA & WELLNESS STUDIO

208 W 18th St., Holland 616-392-7580 Info@MiBodhiTree.com • MiBodhiTree.com We are more than just Yoga.

We offer diverse classes, workshops, spa treatments, massage, Reiki and meditation training. We are committed to making you stronger and to live a more peaceful, balanced, purposeful life. See ad page 17.

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West Michigan Edition

NaturalWestMichigan.com