November 2019 Mile High Natural Awakenings by Mile High Natural Awakenings

EE R F

HEALTHY

LIVING

Chasing ZZZZZs Put Insomnia to Rest

HEALTHY

PLANET

VIRTUAL

WORKOUTS

COOKING with

ZEN

Backyard Chickens November 2019 | Denver Edition | MileHighNaturalAwakenings.com

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Contents 12

12 URBAN CHICKENS Coming Home to Roost

14 VIRTUAL WORKOUTS CHANGE THE GAME

16 CHASING ZZZZZs How to Put Insomnia to Rest

19 TALKING TO TEENS ABOUT SUICIDE

20 MEDICINAL

MUSHROOMS

Beyond Buttons and Portabellas

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23 ZENFUL COOKING Mindful Meals in Quiet Gratitude

25 ENOUGH FOR ALL In Pursuit of Grateful Living

DEPARTMENTS 5 news briefs 7 health briefs 9 eco tip 10 global briefs 11 your awakening 12 natural pet 14 fit body 19 wise words 20 plant-based medicine

23 conscious

eating 25 inspiration 26 calendar 29 classifieds 30 resource guide

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MileHighNaturalAwakenings.com November 2019

HEALTHY LIVING HEALTHY PLANET

There’s a lot to be thankful for in November.

MILE HIGH EDITION

EDITORS Terry Chriswell Doug Zerbarini DESIGN & Courtney Ayers PRODUCTION Stephen Gray-Blancett

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enful Cooking: Mindful Meals in Quiet Gratitude” (page 23) brings joy to the season’s table and invites you to try recipes both in print and online. Three of the nation’s top Zen chefs share their wisdom about being grateful, present and peaceful at mealtime—just in time for Thanksgiving! And there’s more food to explore! Love mushrooms? Read the excellent article on “Medicinal Mushrooms” and try the recipe in the Plant-Based Medicine section on page 21. 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 on page 25: “Enough for All: In Pursuit of Grateful Living.” This month’s feature, “Chasing ZZZZZs: How to Put Insomnia to Rest” (page 16) examines the many contributors and adverse health effects of compromised sleep, along with natural pathways to a good night’s rest. Julie Peterson explores the new world of fitness in “Virtual Workouts Change the Game” on page 14. 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. Make sure to check out Colorado’s rules and guidelines from the link provided on page 13.

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

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PUBLISHERS Doug Zerbarini Terry Chriswell

letter from publishers

Health, Hope & Happiness

We wish you a joy-filled Thanksgiving.

news briefs

Custom Dreads are Wearable Art

xpress your personal flair for hair by calling Zarah Anliot of Dread Vibez – Dreadlocks & Hair. Those well along their dreadlock journey or those just starting out will find creativity and expertise by Zarah, a professional Seienstyle Loctician. "The beauty of dreadlocks, it's an artform like any other. Even two locticians with the same training have a personal expression of their creativity. We want to create beautiful dreadlocks for everyone! Dread Vibez makes new dreadlocks with or without extensions; maintenance of your mature dreadlocks; extending your mature dreadlocks; installation of temporary dreadlocks or pinch braid extensions; I also offer dreadlock products such as Spiralocks and Dollylocks,” said Zarah. “Seienstyle’s worldwide network of locticians uses a technique that has been developed over 20 years and is well-tested, elaborate, and works on all hair types. It is also possible to brush them out because it doesn’t break or destroy your own hair,” continues Zarah. “My clients come to me because they appreciate and connects with the vibe that dreadlocks generate. They recognize that I am on my own life path while sharing my art with them. The good energy that my dreadlocks has given me, is in abundance, and I love to share my knowledge. Seeing my clients experience their dreadlock journey brings me so much joy.” By appointment only. 1620 Platte Street, Denver. Contact Zarah at 720-965-9603 or dreadvibezllc@gmail.com. See ad page 30.

Colorado Gives Day December 10

ark your calendars for Colorado Gives Day on December 10, where all donations will be partially matched. This day of giving is very important to nonprofits, like the Colorado Pet Pantry, which helps Coloradoans keep their pets in their loving homes. According to Executive Director Eileen Lambert, the Colorado Pet Pantry has distributed 3.6 million meals to hungry dogs and cats in Colorado over the past year. Every $5 feeds a pet for a month! The Colorado Pet Pantry has 46 monthly pet food banks in Colorado to help families to keep their pets in their loving homes. The organization also helps 87 animal rescues and animal welfare groups to get necessary pet food and supplies to help even more pets to find their forever homes. Consider donating to Colorado Pet Pantry this December 10. To donate please visit ColoradoGives.org/pet. For more information, contact Eileen@coloradopetpantry.org

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OWN YOUR OWN BUSINESS, Love Your Job & Work From Home

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news briefs

More Power to The Power of Now

here is now a brand-new way to work with Eckhart Tolle’s beloved classic The Power of Now. The Power of Now Journal opens up the timeless teachings of this modern-day classic, and incorporates some of the most loved quotes from The Power of Now with lots of space to write and draw, making room to create a personal, one-of-akind “Power of Now” experience. Carefully chosen excerpts from The Power of Now are featured on every spread, and the beautiful color artwork throughout the journal deepens the experience of living in the now. Each page has plenty of space to journal about what each quotation invokes in that moment, where you can weave in thoughts and feelings with Eckhart’s words. This is wonderful reinforcement and reminder for seasoned fans of The Power of Now, as well as a special way to introduce the teachings of this transformational author. Available through NewWorldLibrary.com

Busting Through Roadblocks Workshop

oin Erin Thole, CNHP, for the workshop “Busting Through Roadblocks: Take Back your Health – for Life!” on Saturday, November 16th from 11:45 a.m. – 1:15 p.m. at Cannon Mine CrossFit, 275 Waneka Pkwy, Unit 9 in Lafayette. Do you wonder what diet plan will actually work for you? Do you have NO willpower and seem to start again every Monday? Are you so busy that it’s really hard to meal prep and plan ahead? Do you like a cocktail occasionally but wonder if that can still be healthy? Or you’ve tried everything to lose weight and nothing works? During Erin’s workshop, she will present science-based knowledge on how to bust through your roadblocks and take back your health - for life. Erin has worked in the nutrition and Functional Medicine field for over 10 years — working extensively with those suffering from auto-immune, digestive, hormonal and inflammatory disorders. She works with every client’s unique biochemistry to determine what dietary, supplementation and lifestyle changes will work best for them as an individual. Sign up now: email Erin Thole at thole.erin@gmail.com. $30/person - early bird by November 8th. $40/person after November 8th. See ad page 5.

health briefs

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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.

Say No to the Third Cup of Joe to Avoid Migraines 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 two-ounce can of an energy drink.

Tired minds don’t plan well. Sleep first, plan later. ~Walter Reisch

November 2019

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health briefs

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.

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.

eco tip

Sustainable Skiing

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 energy-efficient 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 cross-country 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, ecoplayground. “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.

"I am close to you indeed, my friends. Look for Me then sooner than you think possible. Perhaps not tomorrow, or next week, or even next month, but very, very soon. Raise your voices. Tell the world your needs: your need for peace; your need for justice and freedom; the need for all people to live in harmony, no matter the religion, the color, the race. All men essentially are One." - Maitreya, The World Teacher Share-International.us/mtnw November 2019

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.

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. 10

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Health, Hope & Happiness

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

Moms Launch Eco-Friendly Certification

Gun Control in India Goes Green

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

global briefs

your awakening Tell us your story: what experience have you had that changed your perception or consciousness forever? Email us at Publish@MileHighNaturalAwakenings.com by November 5 for the December issue.

My by Donna DeNomme

s a young girl, the world of reading and writing captivated me. Without leaving the warmth and security of my cozy armchair, I could follow my wildest dreams while cultivating a belief in the hopeful potential of what might be. No wonder I delighted in that healthy and comforting escape – unbeknownst to my parents, I was being abused by those entrusted to care for me. With the support of my inner guidance, which was my saving grace, I somehow survived that horrible time and created a relatively good and successful life. As an adult I wrote several motivational books which did quite well.

Yet there was still a nagging sense of something more, something unidentifiable that was mine to do. I had been told by the handful of people who knew about my childhood that I needed to write about my past. “No way,” I thought. When I found myself back in graduate school after a 29-year hiatus, I actively examined every detail of my brutal childhood wounding through a microscopic lens, as well as through the broader lens of understanding universal consequences. Once I faced full-on what had been secretly held captive within me, I began to realize that simply looking with curiosity at what is ugly or difficult is

a brave and potent act. During a quiet meditation, I distinctly felt and “saw” two exquisite white birds rise from deep within my High Heart, stretching as they moved through my throat, pushing their way forcibly out through my mouth, and flying freely as I heard a voice of conviction say, “Your wound has become your strength.” The only story you have is your own; explore your authentic voice and listen to what it has to say. Writing can be an act of awakening because it accesses information beyond your conscious reach: explore those vast contours and deep crevices to discover their richness. At times, you may encounter a chaos of sorts; while at others, a surprising new order. Like a rafter navigating treacherous rapids or a hiker meandering on a winding path, the trail is not a defined one, but simply a stepby-step movement reaching onward. Celebrate the launch of Donna DeNomme’s sixth book “As You Feel, So You Heal: A Write of Passage” at For Heaven’s Sake Bookstore on Saturday, November 16th with book readings, writing sessions, and private coaching sessions with the author. Enjoy a celebratory concert with local singersongwriter Cara Cantarella at 7 pm. For more info: ForHeavenSake.com and WildSuccess4You.com. See ad page 25.

November 2019

Coming Home to Roost 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, lowmaintenance 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 12

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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.

Bird Benefits

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

Health, Hope & Happiness

Drawbacks

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

stockphoto mania/Shutterstock.com

URBAN CHICKENS

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 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.

Pineapple studio/Shutterstock.com

natural pet

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. Learn about rules and zoning for backyard chicken-keeping in Colorado at ColoradoPoultryAssociation. com/zoninglawsincolorado.htm Julie Peterson lives in rural Wisconsin with her husband, dogs and chickens. Contact her at JuliePeterson2222@gmail.com.

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November 2019

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Virtual Workouts Change the Game 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

Health, Hope & Happiness

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 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 Erika Hetzel, a Pilates instructor and One of the most travelling; take a variety of classes from personal trainer in Dane County, Wisconsin, frequent reasons famous trainers for a fraction of the cost believes that virtual workouts are fine for of in-person sessions and receive emails or people that have attended classes enough people cite for not texts that provide encouragement to reach know the exercises and have good body maintaining a regular to the next level. awareness. “For beginners, hands-on cues exercise habit is For those new to exercising, virtual and modifications are important, especially if training eases self-consciousness. It’s an there are any contraindications for exercise.” lack of time. opportunity to learn the basics and begin She carefully monitors her clients for form ~Cedric Bryant the process of toning up at home before and doesn’t plan to offer virtual training venturing into an unfamiliar environment because it’s impossible to give clients bodily where everyone seems to know what they’re doing. In this adjustments. “It leaves trainees at risk of not getting full benefit respect, virtual training can serve as a gateway to establishor getting hurt,” Hetzel says. “An effective workout is about the ing a fitness routine that eventually leads to the local gym. quality of the movements.” “One of the most frequent reasons people cite for not Bryant says that instructor interaction is a plus; however, the best virtual workouts give detailed instruction and regresmaintaining a regular exercise habit is lack of time,” says sion or progression of all moves, allowing participants to American Council on Exercise President and Chief Science choose an appropriate intensity level. 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 Making a Virtual Connection get quality workouts. Logging in with a high-speed internet connection, gathering

The Real Deal 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. In-person instruction also has the benefit of immediate feedback to ensure safe, effective and proper technique.

required equipment in advance and possessing self-motivation 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. Julie Peterson writes from rural Wisconsin. Contact her at JuliePeterson2222@gmail.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

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 results 16

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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 preoccupations. Says Winnel, “Stress has become the norm, and most people don’t even real-

Health, Hope & Happiness

ize 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 asleep at a regular bedtime, and when it’s advanced, experience sleepiness too

Ljupco Smokovski/Shutterstock.com

~Cindy Davies

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 min-

utes. “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, 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.”

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

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

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

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 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 November 2019

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 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

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Learning New Tricks

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

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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.

More great articles like this on the NEW MileHighNaturalAwakenings.com

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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.

Stay calm

wise words

The best way to make your child stop communicating is to get upset or panicked when he does. As a parent, it’s normal to feel angry, worried or downright terrified when your child tells you about using drugs, having sex, experiencing bullying, or feeling depressed. But getting emotional will only make your child feel like this issue really is insurmountable. Responding with calm, rational questions is what will help both of you get the help he or she needs.

Talking to Teens About Suicide T een suicide reached an all-time high in the U.S. with more than 6,000 young adults age 15 to 24 taking their lives in 2017. That’s why it’s critical for parents, educators – and anyone who cares about teens – to be proactive when it comes to mental health and suicide. Candid conversations about tough topics – from depression to bullying to peer pressure to suicide – are the most effective way to encourage your teen to come to you when he or she is struggling. Here’s what you should remember when you start that conversation.

Get help

Take notice

It’s critical to notice when your child is showing signs of depression or mental illness. Amidst teen angst and hormone shifts, notice major changes in sleep; a loss of interest in activities; unpredictable mood swings; changes in eating habits; or if your teen seems to be isolating from others, it’s time to speak up. Be frank  kids are smart. And many will appreciate you not beating around the bush. Start with, “I noticed you’re not hanging out with your friends very much anymore,” or “You seem to be sleeping a lot more lately.” Follow it up immediately with open-ended questions, “How is everything?”; “Let’s talk about it.”; or “How can I help?” to avoid the tried-and-true teenage art of shutting you down with a one-word response.

Listen

Too often, we approach conversations with young people by offering a long-winded lecture that most teens tune out within seconds. Instead, ask questions and listen thoughtfully to what your child is saying – and just as importantly, what he/she isn’t. Chances are, whatever your teen tells you is likely just the tip of the iceberg. To understand what’s lurking beneath the surface, you may need to read between the lines. For example, if your child says, “These kids have been kind of mean to me online, it’s no big deal,” the issue is probably affecting your teen more than she’s letting on.

Feeling like they can’t “fix” their child’s problems can be difficult for parents. But when it comes to some things – like depression and other mental illnesses, abuse and suicide ideation – it’s likely you can’t. But that doesn’t mean they can’t be fixed – or treated at the very least. If your child tells you she’s struggling, it’s unlikely she’s expecting you to make it all better. What your teen is asking for is your support. How you help your child depends on the issues he’s facing, but being willing to find professional help is critical when your teen needs it. If your teen is engaging in selfharm, reckless behaviors, abusing drugs and/ or alcohol, struggling with an eating disorder, experiencing gender confusion or showing signs of depression, find help for your child immediately. A trained professional will evaluate the situation and help you both take the steps necessary for treatment. Beneath the Surface: A Teen’s Guide to Reaching Out when You or Your Friend Is in Crisis by Kristi Hugstad, a certified grief recovery specialist. Visit her online at Thegriefgirl.com. Available at NewWorldLibrary.com.

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MEDICINAL MUSHROOMS Beyond Buttons and Portabellas

by April Thompson

handful of mushrooms a day just might keep the doctor at bay, according to a mounting body of research providing powerful evidence of the fungal kingdom’s abilities to promote health and fight disease. “Mushrooms are pretty spectacular. All edible species benefit the immune system and together, support just about every system in the human body,” says Stepfanie Romine, an Asheville, North Carolina, health coach and author of Cooking With Healing Mushrooms: 150 Delicious Adaptogen-Rich Recipes that Boost Immunity, Reduce Inflammation and Promote Whole Body Health. When Robert Beelman started doing nutritional research on mushrooms 20 years ago, they were touted for what they didn’t have: fat, calories, sugar, gluten and cholesterol. “Today, we can talk about all the good things they contain: fiber, protein, vitamins, minerals, antioxidants and other important micronutrients,” says the director of the Center for Plant and Mushroom Foods for Health at Penn State University. Beelman’s research has focused on several micronutrients that are bountiful in mushrooms, including the amino acid ergothioneine, an antioxidant not found in significant amounts in any other plant-based food source. Ergothioneine levels decrease with age, and larger drops are associated with cognitive impairment, he says. Several large epidemiological studies in Japan and Singapore have significantly correlated higher mushroom consumption with decreased rates of dementia. Countries where residents eat larger amounts of mushrooms also enjoy a higher average life expectancy, even after controlling for other variables, says Beelman.

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Lion’s mane is one variety known to protect cognitive health; it stimulates nerve growth factor, a protein that promotes healthy brain cells. “Lion’s mane is a cognitive enhancer, and it helps creativity, motivation and memory, as well as brain function,” Romine says.

Ancient Health Aids

Cordyceps and reishi mushrooms are also adaptogens—botanicals used for centuries in Asian medicine to help the body adapt to stresses, regulate bodily functions and support the immune and adrenal systems, according to Romine. Turkey tail is one such medicinal mushroom, a longtime treatment for cancer and other diseases in Asia. The tree-based fungus contains polysaccharide-K (PSK), that is believed to inhibit cancer cell growth and repair immune cell damage after chemotherapy. “Medicinal mushrooms have been approved adjuncts to standard cancer treatments in Japan and China for more than 30 years and have an extensive clinical history of safe use”, either alone or combined with radiation or chemotherapy, according to a literature review published by the National Institutes of Health National Cancer Institute. Oyster mushrooms, another fungal superstar, contain cholesterollowering lovastatin, plentiful B vitamins and up to 30 percent protein, according to Paul Stamets, one of the world’s leading mushroom authorities. Oysters are also the most easily digestible mushroom, according to mycologist and herbalist Christopher Hobbs, author of Medicinal Mushrooms: An Exploration of Tradition, Healing & Culture. Hobbs’ 2017 article in HerbalGram, the peer-reviewed journal of the American Botanical Council, cites 122 different studies supporting the safety and efficacy of medicinal mushrooms such as oysters.

Mushrooms are pretty spectacular. All edible species benefit the immune system and together, support just about every system in the human body. ~Stepfanie Romine

More Than a Pizza Topping

There are myriad creative ways to incorporate mushrooms into a diet, says Romine, who recommends aiming for a half-cup daily cooked serving. “Mushrooms are nature’s sponges, and will take on the flavor of any sauce, so start simply and add sauces sparingly.” She suggests sautéing mushrooms with a neutral oil, then adding wine or sherry and finishing with fresh herbs. Cooking with wine can help unlock the beneficial compounds the fungi contain, says Romine. Fresh or dried culinary mushrooms like oysters, shiitakes or maitakes can also be great additions to morning meals like savory oatmeal or tofu scrambles. Powdered mushroom extracts, available online or in health stores, are an easy way to infuse meals with fungi’s beneficial properties. They mix well into everything from raw desserts and baked goods to teas and smoothies. Whole mushrooms that are tough, like reishi and chaga, can be boiled to extract the healthful elements and consumed as a tea

PLANT-BASED MEDICINE

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plant-based medicine

photo by Alexa Bonsey Photography

or used for soup broth. Romine says raw mushrooms are not as flavorful, digestible or nutritional as cooked. While a mushroom-rich diet can help protect and promote health, Romine cautions that they are not a cure-all or a substitute for a healthy lifestyle. To address specific health concerns, she recommends working with a dietician or clinical herbalist to develop appropriate and effective ways to incorporate mushrooms into a health regimen. April Thompson is a freelance writer in Washington, D.C. Contact her at AprilWrites.com.

Creamy Old Bay King Oyster Mushrooms

hen marinated in classic Old Bay Seasoning and sliced into hearty rounds, king oyster mushrooms are a pretty convincing stand-in for scallops— especially once they’ve been seared and braised. Corn furnishes a bit more heft, while artichokes lend their lightness and detoxifying properties. Yields: 4 servings

For the marinade Rebecca Fondren Photo/Shutterstock.com

1 tsp kelp seasoning blend 2 tsp Old Bay Seasoning 2 Tbsp safflower oil or melted butter 1 Tbsp lemon juice 1 Tbsp apple cider vinegar ⅛ tsp pepper

For the mushrooms

Know Your Fungi Many beneficial mushrooms are available in the wild, and some exclusively so. Foraging for them can be rewarding, but proceed with caution; some edible mushrooms may have deadly lookalikes, so only forage with the help of a trained expert. Health food stores and online vendors are good sources of mushroom powders or extracts, which have a long shelf life. Look for a manufacturer of 100 percent organic mushroom extracts and supplements. Many farmers’ markets also carry specialty mushrooms like king oysters, lion’s mane or others not easily found in grocery stores. Not all mushrooms are created equal. Button mushrooms and others in the Agaricus family are lowest in micronutrients like ergothioneine, with porcinis in the Boletus family yielding the highest, according to Robert Beelman, director of the Center for Plant and Mushroom Foods for Health at Penn State University. Don’t expect magic from mushrooms, cautions author Stepfanie Romine; like most lifestyle changes or holistic treatments, it can take some months to yield results.

2 (6-oz) packages king oyster mushrooms, sliced into ¾-inch rounds 1 Tbsp safflower oil 2 cloves garlic, minced 1 cup artichoke hearts 1 cup corn kernels (optional) ½ cup dry white wine 1 Tbsp butter 1 Tbsp heavy or cashew cream 1 Tbsp chopped flat-leaf parsley for garnish or prepared mashed potatoes or grits for serving Mix all marinade ingredients together in a container with a tight-fitting lid. Add the mushrooms, toss to combine and marinate for at least two hours. Remove the mushrooms and reserve the remaining marinade. Place a large skillet over medium-high heat. Add the oil, then sear the mushrooms on both sides, about two minutes per side, then add the remaining marinade, garlic, artichoke hearts and corn (if using it). Deglaze the pan with the wine, scraping the bottom to loosen any brown bits.

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Reduce the heat to medium-low. Cover and cook for 10 minutes, until the sauce has thickened and the artichokes and corn are heated throughout. Editor’s note: To make an organic substitute for Old Bay Seasoning: 1 Tbsp paprika 1 Tbsp ground bay leaves ½ Tbsp sea salt 1 tsp black pepper ½ tsp red pepper flakes ½ tsp white pepper ½ tsp allspice Recipe used with permission from Cooking With Healing Mushrooms: 150 Delicious Adaptogen-Rich Recipes that Boost Immunity, Reduce Inflammation and Promote Whole Body Health, by Stepfanie Romine.

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

November 2019

Take Hibiscus to Fight Breast Cancer 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.

A Natural Solution to Sleep Apnea

ccording to a National Institutes of Health study, most people believe that sleep apnea is caused by a sagging soft palate or by some other obstructive tissue in the throat. Actually, it’s the result of a diminishing signal from the brain to the diaphragm (causing one to breathe) that can occur during the transition from initial semi-wakefulness into the next stage of lighter sleep prior to REM sleep. In some people, the unintended reduction in the signal is significant enough that breathing goes beyond being shallow and completely stops. After a short period of time, the brain, realizing the need to breathe, forces a rapid inhalation to restart respiration that literally drags the sagging localized soft tissues into the airway, as reported in Sleep Apnea: A New Approach to an Emergent Problem by Master Herbalist Steven Frank, of Nature’s Rite. For some, there’s no indication of potential problems when they are awake as the tissues remain in their normal state and the throat doesn’t close off during the day or when relaxing or resting, but then they can experience an obstruction problem when trying to go to sleep. Instead of resorting to surgery to remove neck tissue or using a machine to force air into lungs, try a natural, herbal solution that has been used for thousands of years. Lobelia acts as a respiratory stimulant and maintains deep, steady breathing through the stage 2 sleep period. Thyme improves the ability of the lungs to exchange CO2 for oxygen, while Chamomile and Cramp Bark help the upper trapezius muscles to relax, supporting better nerve transmission. For more information, call (888) 465-4404 or visit MyNaturesRite.com See ad, page 22.

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

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conscious eating

Zenful Cooking

Mindful Meals in Quiet Gratitude

by April Thompson

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

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

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. ~Gesshin Claire Greenwood

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.” November 2019

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.

THE ZEN OF FOOD H

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.”

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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,” 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.

Cooking Like a Zen Master For the dressing: 1 (¾-inch) piece fresh ginger, minced 1 clove garlic, minced Pinch of sea salt 2 Tbsp tahini 1 Tbsp soy sauce 1 Tbsp lemon juice 1 Tbsp maple syrup 1 Tbsp olive oil Garnish: Pumpkin seeds Microgreens

Buddha Bowl Cookbook author Jean-Phillippe Cyr says, “I love bowl recipes: they’re generous and colorful, and they let us get creative. Layer grains or cereals, vegetables, legumes and dressing, and voilà! That’s all there is to it.” Pumpkin seeds are an incredible source of protein, and tahini contains more protein than milk. Healthy cooks will be sure to keep this tahini dressing recipe close, because they can use it in everything.

Preheat the oven to 350° F. Place the sweet potato and figs in a baking dish.

Yields one bowl

Place the sweet potatoes and figs in a large serving bowl. Add the quinoa and edamame. Drizzle with the dressing and garnish. Serve immediately.

1 sweet potato, peeled and diced 2 dried figs, sliced 2 Tbsp olive oil Salt, to taste 1½ cups cooked quinoa ¼ cup frozen shelled edamame, cooked

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Drizzle with oil, then season with salt and bake for 30 minutes. Place the ginger, garlic and salt in a mortar (preferred) or blender, then mash the ingredients together. Transfer to a bowl and add the tahini, soy sauce, lemon juice, maple syrup and oil. Stir to combine.

Tip: For those that can’t digest raw garlic, don’t use it, or cook it before adding it to the dressing.

Find a recipe for Hearty Moroccan Soup @ MileHighNaturalAwakenings.com/ categories/conscious-eating

photo by by Samuel Joubert

Tuning In at Mealtime

inspiration

As You Feel, So You Heal;

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A Write of Passage Author Event with

Donna DeNomme Saturday Nov. 16th

ENOUGH FOR ALL In Pursuit of Grateful Living

by Brother David Steindl-Rast

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-ofenough, 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.

Book excerpt readings, writing sessions, and private coaching sessions. Ask about your book project or insights on writing for transformation.Celebratory concert with local favorite Cara Cantarella at 7 pm. Learn more on ForHeavenSake.com

Gemstones w Feng Shui Aromatherapy w Readings Crystals & Crystal Healing Reiki w Books w Gifts Incense w Candles Jewelry w Essential Oils Home Décor w Tarot/Decks

4900 W. 46th Ave. Denver, CO 80212

303.964.9339

Mon.-Sat.10am-7pm • Sun. 10am-5pm

info@forheavensake.com

1923 N. Wadsworth Blvd. Lakewood, CO 80214

303.953.8760

Mon.-Fri. 11am-6pm Sat. 10am-7pm • Sun. 11am-5pm

www.forheavensake.com November 2019

calendar of events

NOV 12 TUES

All calendar events must be placed online at MileHighNaturalAwakenings.com/calendar by the 5th of the month prior to publication in order to be placed in print. Printed events are $10; add $10 for highlight; add $10 for expanded to 70 words. Classifieds are $25/50 words; Save the Date (70 words + graphic + title in special highlight box) are $75. Ask about “Featuring” your event online. Email us at Publish@MileHighNaturalAwakenings.com

novemberspecialoffers You must mention Natural Awakenings to receive these freebies and discounts.

ENERGY HEALING:

FLOWER ESSENCE THERAPY SESSION:

$25 off for first-time clients. Spend 45 mins with Jill Celeste, Flower Essence Specialist and Spiritual Counselor AND Take home a Custom Flower Essence Blend. 303-696-1736 or info@healingimprints.com

COLON HYDROTHERAPY:

for $65/45 minutes with Sharon Roulhac of Cosmopolitan Colonics, 420 S Chambers Rd, Ste 118, Aurora. 720-451-3953

NOV 4 MON Self Healing 101–Mondays thru 12/2 (no class 11/25) from 5–6:30pm over the phone. Learn how to meditate and heal yourself with easy-to-use visualization techniques. Check out the first class for FREE on November 4th. Offered in person & over the phone! BoulderPsychicInstitute.org

NOV 5 TUES Tibetan Singing Bowls–6-7:30pm. Full body cellular massage. The rare Hang Drum is tuned to the note that vibrationally corresponds to the heart chakra. The singing bowls are tuned to all the different musical notes that correspond to the different chakras and will balance the energy in the body. $18, $15 DBG members, register at botanicgardens.org.

NOV 7 THURS Enjoying Nature with Fountain Pens–1-4 pm. Using fountain pens is a wonderfully different and relaxing way to write and draw, especially when combined with nature! Basics of using and maintaining a fountain pen. Sample various types of pens, paper and ink. Receive a fountain pen and notebook that are yours to keep! Open to all levels. $49, $45 DBG members, register at botanicgardens.org.

NOV 8 FRI $15 Trance Medium Healings–Drop-in 2nd & 4th Fridays from 7:30–9pm. Receive a channeled healing from our postgraduate students. Come with a healing intention and get rid of pain, mental blocks, emotional turmoil, and spiritual imbalances. BoulderPsychicInstitute.org Psychic Fair Weekend @ For Heaven’s Sake Metaphysical Bookstore– thru Sunday. Psychic Readings @ $1.50 per minute/30 minute minimum. 4900 W 46th Ave, Denver and 1923 N Wadsworth, Lakewood. ForHeavenSake.com

Denver Mile High Edition

COUNSELING:

Complimentary Consultation with Live Your Knowing Counseling, Creekside at Highline Office Park, 1211 S Parker Rd, Denver. Renee Ellis, MA RMT, 720-984-9575

Free Aura Clearing and Chakra Balancing for first-timers every Wednesday 6-7 pm, open to everyone. Repeats $10/pp. Journey Within, 777 S Wadsworth Blvd., Bldg 2-108, Lakewood. Anita Destino, 720-413-7303

ENERGY HEALING:

$30 Off Initial Healing (Reiki/vibrational/intuitive reading) for first-time clients. In person or phone. 2055 S Oneida St, #330, Denver. JoAnne Palladino, Reiki Master-Teacher, Channel, & Intuitive. 303-263-0679 Sacred Drumming Circle, Sound Celebration & Meditation–7-9pm. Bring a snack and your instruments for an evening of vibrational expansion. Suggested $10. Journeys for Conscious Living, 7401 W 59th, Arvada. 303-731-6695 or J4CL.com A Talk with Woman Stands Shining–7-8:30pm. Woman Stands Shining (Pat McCabe) was born into the Diné Nation (Navajo), and was adopted by the Lakota Spiritual way of life. Her gifts are being an articulator of visions, dreams and symbols as the language of spiritual helpers reaching out to humanity, an enactor of Spiritual counsel, and a passionate daughter of Mother Earth. Unitarian Universalist Church, 5001 Pennsylvania, Boulder. Suggested $25. Info/RSVP: BJ Brown at 303-80840006, bjbrown11@comcast.net

NOV 9 SAT $25 Pet Readings–2nd Saturdays from 11am– 12:30pm. Improve your relationship with your companion animal. Clarify relational dynamics and negotiate issues. All species welcome. Offered over the phone. Schedule online. BoulderPsychicInstitute.org Blessings Of Sound Healing Event–7-9pm. Experience the Energies of the gong, crystal bowls, drum, native flute, toning and more in this special vibrational sound celebration with Pat and Kitty Shirk, Larry & Tryna Cooper, and Medicine Jack. Bring a pillow and blanket to lay on and a snack to share. Suggested $25 Journeys For Conscious Living, 7401 West 59th, Arvada. 303-731-6695. J4CL.com Let’s Get Stoned! Crystal Healing Q&A Workshop– 6-8pm, $12 pp/$20 couple. 1923 N Wadsworth, Lakewood. Tix on website or call store: forheavensake.com 303-953-8760

Health, Hope & Happiness

Guided Meditation: Gratitude–6-7pm. A gratitude practice opens our hearts to the endless possibilities life offers. When we practice gratitude, we rewire our brain to focus on peace and prosperity. Gratitude is an emotion of connectedness reminding us we are part of a larger universe with all sentient beings. $18, $15 DBG members, register at botanicgardens.org. The Women’s Way to Health, Wealth, and Happiness Online Meetup–5:30-7pm. Zoom Live Stream free presentation “Business Bones – The Structures You Need To Grow Your Business!” presented by Tryna L Cooper, Meetings and Events/Journeys For Conscious Living Kathy Mason, Mason Works Marketing. Contact Tryna 303-550-4223 or Kathy 720938-2536. RSVP required for live stream information.

NOV 14 THURS $60 Home & Business Healings–2nd and 4th Thursdays from 7–8:30pm. (closed 11/28) Got ghosts? Sleepless nights? Consistent household or business conflict? These are great in times of transition! Offered in Boulder or over the phone. Schedule online. BoulderPsychicInstitute.org

NOV 16 SAT Busting Through Roadblocks Workshop: Take Back Your Health For Life–11:45am-1:15pm. Erin Thole, CNHP presents science-based knowledge on how to bust through your roadblocks and take back your health for life. Cannon Mine CrossFit. 275 Waneka Pkwy, Unit 9, Lafayette. $30/person by 11/8; $40/person after. More info thole.erin@gmail.com Create Your Own Custom Flower Essence Blend Workshop–1-3pm. Learn about the subtle but powerful influences Flower Essences can have in your life. Create your own Custom Flower Essence Blend to take home. Only 10 seats available! Pre-paid online registration required at HealingImprints.com. Questions Jill Celeste 303-696-1736 or info@healingimprints.com As You Feel, So You Heal Free Author Event with Donna DeNomme–11am-8pm. Join celebrated author Donna DeNomme for book excerpt readings, writing sessions, and private coaching sessions! Ask about your book project or insights on writing for transformation. This full day event culminates with a celebratory concert with local favorite, singersongwriter Cara Cantarella at 7 pm. For Heaven’s Sake Lakewood, 1923 N. Wadsworth Blvd. Learn more 303-953-8760 or forheavensake.com

NOV 22 FRI $15 Trance Medium Healings–Drop-in 2nd & 4th Fridays from 7:30–9pm. Receive a channeled healing from our postgraduate students. Come with a healing intention and get rid of pain, mental blocks, emotional turmoil, and spiritual imbalances. BoulderPsychicInstitute.org Psychic Fair Weekend @ For Heaven’s Sake Metaphysical Bookstore–thru Sun. Psychic Readings @ $1.50 per minute/30 minute minimum. 4900 W 46 th Ave, Denver and 1923 N Wadsworth, Lakewood. Learn more 303-9538760 or forheavensake.com

NOV 23 SAT Autumn Chi Tea Ceremony–10:30am-Noon. Nourish your inner senses and physical being through the profound healing benefits of the very special, carefully cultivated and fervently protected Da Hong Pao rock oolong tea as its personality speaks within you about its heritage and spirit in the most unique Qigong Way of the Chinese Tea Ceremony. $25/person. Chi Wellness, Denver. Debra Lin Allen 720.427.0406, DebraLin.ChiWellness@gmail.com, ChiWellness.net Gifts from the Herb Garden–9:30-11:30am. Spend a fun morning crafting enchanting gifts to delight friends and family. Make and take home chocolate delights including delicious chocolate nut clusters and irresistible chocolate dipped candied ginger and orange peel. Learn how to make spicy/sweet cocktail nuts, a soothing lavender lip balm, a pressed-flower glass candle holder and pot up some narcissus for fragrant blooms. $59, $54 DBG members, register at botanicgardens.org. Holiday Holistic Healing and Psychic/Intuitive Fair–11am-5pm. Exciting fair with a variety of complimentary healing modalities such as massage, shamanic, reiki, sound healing, healing touch, and more. Readers include angel, tarot, intuitive, astrological and vendors include crystals, jewelry, oils, arts, and more. $20/20 minutes or per healer/reader/ vendor as offered. Journeys For Conscious Living, 7401 West 59th, Arvada. 303-731-6695. J4CL.com.

NOV 25 MON We Are Change Open Mic Night–6-10pm. Share the power uniting local grassroots activist com-

munity for an evening of food, music, interviews, headliners, poetry and dancing. Perform your songs and poems! Event page on Facebook and Wearechangecolorado.com

NOV 26 TUES One Heart Song Global Meditation for Peace–79pm. Bring your drums, prayers or other contributions. Connect with the global One Heart Song groups to create peace, share love and raise consciousness and frequencies. Journeys for Conscious Living, 7401 W 59th, Arvada. 303-731-6695. J4CL.com

NOV 28 THURS

appy Thanksgiving NOV 30 SAT Cacao Ceremony with Tibetan Singing Bowls and Movement–9am–12pm. Drink ceremonial-grade, responsibly sourced cacao from Guatemala and be guided into a ceremonial experience with chocolate! This ceremony will be complimented by Tibetan singing bowls, which have been used for thousands of years to promote healing. Bring a yoga mat. $54, $50 DBG Members, register at botanicgardens.org.

SANTA’S VILLAGE November 29 – December 22, Chatfield Farms Santa and his friends transform Chatfield Farms into a magical village! Hop on the hayride to catch a short movie at Santa’s Cinema or walk under the magical light displays. Stop at Elf Boulevard to drop off your letters to Santa. Let the kids play in a real elf house and see the elves hard at work. Enter a life-size snow globe. Tickets $15-$20, botanicgardens.org. 8500 W Deer Creek Canyon Road, Littleton.

Small Business Saturday with For Heaven's Sake– Free. 4900 W. 46th Ave, Denver: 10am-7pm. 1923 N. Wadsworth Blvd., Lakewood: 11am-6pm. Learn more 303-953-8760 or forheavensake.com

looking ahead

BLOSSOMS OF LIGHT

TUESDAY JAN 21 Begin Your Qigong Lifestyle–6-8 pm, 9 weekly Tuesdays. Build a heart-centered, intentional practice in the wholeness of proper qigong self-care, inner alchemy and chi nutrition. Eliminate stress’s harmful impact on health, reverse aging and thrive in vibrant health and joy in daily living! Prereq for Professional Medical Qigong Practitioner training or continue into other qigong courses. Tuition, incl Materials: $495. Register by December 15. Chi Wellness, The Center of Qigong, Denver. Debra Lin Allen 720-427-0406, DebraLin.ChiWellness@gmail.com

Find

save the date

MORE GREAT EVENTS NEAR YOU AT

MileHighNaturalAwakenings.com/calendar

November 29 – January 3, Denver Botanic Gardens The Gardens’ signature event for over three decades, this annual holiday lights extravaganza transforms our York Street location into a twinkling winter wonderland. With fresh and exciting new features, along with some fan favorites, this year’s display is brighter and more expansive than ever before. This family-friendly event that has become a holiday tradition for thousands of Front Range families. Tickets $14-$26, botanicgardens.org. 1007 York Street, Denver.

NEW! EXPOS, FAIRS & SPECIAL EVENTS PACKAGE

A 1-3 month package designed to create the surround sound effect with a highly targeted local audience

What can be included? • Online Ad with premium placement • Featured online event on the home and calendar pages • Your ad in our bi-monthly Email Newsletter to remain top of mind with our audience • Save the Date print ad in calendar section • print and online News brief, cross-linked to your online Business Listing • Event Spotlight in print and online, cross-linked to your online Business Listing

For a custom quote, call 303-770-1981 or email Publish@MileHighNaturalAwakenings.com

November 2019

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

on going events

daily Free Healing Therapy for Individuals with Cancer– Reiki and Healing Touch support healing on all levels. Sign up for free sessions at one of our partner locations, or in-home for those too sick to travel, at LifesparkNow.org

tuesdays Longmont Spiritual Transformation with Transmission Meditation–7pm. Join us for a group meditation that is a stimulus to our individual development and also a potent form of world service. Free. Connie 303-834-0526 Wheatridge Spiritual Transformation with Transmission Meditation–7pm. Join us for a group meditation that is a stimulus to our individual development and also a potent form of world service. Free. Tim 303-239-8101 $10 Psychic Readings–7–8:30pm. (closed 11/25) Performed by undergraduate students. Get a holistic view of yourself, and enjoy a set format where you’ll learn about your soul essence, past lives, and the layers of your aura. Schedule online. BoulderPsychicInstitute.org

wednesdays Energy Healings; Aura Clearing and Chakra Balancing–6-7pm. A healing is an energy clearing, release negative energy blocking growth and create the life you desire. $10 per healing. Free for first time visitors. Journey Within @ Irongate Executive Plaza 777 S Wadsworth Blvd Bldg 2 #108, Lakewood. Anita Destino 720-413-7303, journeywithin@hotmail.com

classifieds Qigong Movement–6-7:30pm. Meditative “Stillness within Movement” in this fun group experience increases flexibility, strength, endurance, mental focus and calm. Suitable for all levels of physical fitness. $20 drop-in or $90/6 classes. Chi Wellness, The Center of Qigong, Denver. Debra Lin Allen 720-427-0406, DebraLin.ChiWellness@gmail.com

fridays FREE Healing & Meditative Services–6–7pm. (closed 11/29) Enjoy weekly themes such as Chakra Balancing Singing Bowls; Channeled Angel Healings; Songs, Stories, & Chants; Meditative Journeys; and Live Music Meditations. BoulderPsychicInstitute.org

saturdays Qigong Movement–1-2:30pm. Meditative “Stillness within Movement” in this fun group experience increases flexibility, strength, endurance, mental focus and calm. Suitable for all levels of physical fitness. $20 drop-in or $90/6 classes. Chi Wellness, The Center of Qigong, Denver. Debra Lin Allen 720-427-0406, DebraLin.ChiWellness@gmail.com

sundays Do you have what it takes to be a Natural Awakenings publisher?

BUSINESS OPPORTUNITIES Looking for a way to bring in extra money but don’t want to get “another job”? Need something flexible to fit it into your life? What if you could transform your health and your wealth in the next 90 days by partnering with us? What if you could work a handful of hours each week and bring in a nice side income? We are looking for people who want the above and want to make a difference in the world while having FUN! WHAT IF YOU COULD? Please call for more info @ 303.903.8248 Mile High Natural Awakenings is for SALE! This is a meaningful home-based business opportunity that provides extensive training and ongoing support. No previous publishing experience is required; you must love having conversations with people. Make your own schedule, use your creativity and inspire others to learn about health, hope and happiness. Learn more today by calling Doug and Terry at 303-770-1981 or email Publish@MileHighNaturalAwakenings.com

HEALTHY PRODUCTS/SERVICES Prepare for the Holidays by Investing in your Self: The Holidays are a time for thankfulness and giving. Yet, how can you give freely to others if you are running on empty yourself? Healing Imprints would like to help you learn the basic principles of how to calm your mind, fill yourself with the energy of your soul and be centered in the midst of holiday stressors. Begin to live your life from a point of inner peace. To make an appointment call 303-696-1736 or email info@healingimprints.com.

North Boulder Spiritual Transformation with Transmission Meditation–7pm. Join us for a group meditation that is a stimulus to our individual development and also a potent form of world service. Free. Lon 303-746-7118

$30 Off Initial Healing Session: Reiki, vibrational healing & intuitive reading. In person or phone. 2055 S Oneida St, Ste 330, Denver. JoAnne Palladino, Reiki Master-Teacher, Channel & Intuitive. 303-263-0679 or joanne@joannepalladino.com

JOBS AVAILABLE

$30 Psychic Readings–7–8:30pm. (closed 11/28) Performed by graduate students. Enjoy an advanced skill set and ask questions about relationships, career, health, and more! Schedule online. BoulderPsychicInstitute.org

Learn About Daoism Sunday Sermon–8:30am. Daoism is a pathway to learning joy. The Dao or The Way, is a systematic approach to get in touch with your spirit. Join us every Sunday at the Dao House, 6120 CO-7, Estes Park, or online at DaoUSA.org for an inspiring talk. Return to Simplicity, Live Your True Nature.

FREE Aura and Chakra Healings–Drop-in from 6–7pm. (closed 11/28) Receive a 10-minute cleanse and release negative thoughts, emotions, pain, and fear. Get replenished with positive energy and feel great! BoulderPsychicInstitute.org

Community Tai Chi/Qigong–9am. Enjoy the relaxing and energizing effects of community meditative movements. Breath deep, increase strength and flexibility at the Dao House, 6120 CO-7, Estes Park. DaoUSA.org

thursdays

Do you have what it takes to be a Natural Awakenings publisher?

The San Diego edition of Natural Awakenings is for sale.This is a The San Diego edition of business Natural meaningful home-based Awakenings for sale.This is a opportunity. Noisprevious publishing meaningful home-based business experience is required. Extensive opportunity. No previous publishing training & ongoing supportExtensive is provided. experience is required.

Earn Extra Spending $$ as a Distribution Driver for METRO DENVER & ARVADA/WHEATRIDGE Areas: Natural Awakenings is looking for a reliable, conscientious, honest delivery driver with a good driving record and car, who lives in the area. Must have own insurance; basic ability to work with Excel/email; be available for a day or three between the 25th-1st; ability to take on side jobs for extra $$ on same route. No phone calls please. Email Doug@MileHighNaturalAwakenings.com with your qualifications.

Everyone looks so much better when they smile. ~Jimmy Fallon

training & ongoing support is provided.

Learn more today! Learn 760.436.2343 more today! 760.436.2343 publisher@na-sd.com publisher@na-sd.com

The San Diego edition of Natural Awakenings is for sale.This is a

November 2019

community resource guide

ENERGY HEALING/MEDITATION

Connecting you to resources for health, hope and happiness in our community. Special packages available for print and online. Email Publish@MileHighNaturalAwakenings.com for more information.

JOURNEY WITHIN

AUTOMOTIVE CARE

COUNSELING

Two Locations!

RENEE ELLIS, MA LPCC RMT

Counseling for Women, IFS Therapy, Past Life Therapy, Energy Healing, Classes 1211 S Parker Road, Suite 103, Denver 720-984-9575 / Liveyourknowing.com

HINSDALE AUTOMOTIVE

15455 E Hinsdale Dr., Centennial 303-617-0152 / HinsdaleAuto.com

DC AUTO IN MORRISON 303-801-1959 / DCAutoshop.com Professional Mechanics, Not Professional Prices! Owner Darrell Weddell’s motto is to take care of your problem, educate you to make an informed decision, and to advise on future repairs and maintenance. Whether it’s major or minor issues, your electrical system, or a combination of mechanical problems, Darrell’s team has the experience and know-how to diagnose and accurately repair your vehicle.

CHI HEALING / QIGONG CLASSES CHI WELLNESS, THE CENTER OF QIGONG

Are you struggling with grief, relationship challenges, depression, anxiety or self-doubt? Are you feeling stuck in old patterns or confused on your path? Discover clarity and purpose, reveal your unique wisdom, gain confidence and experience sensitivity as strength. Live Your Knowing Counseling helps you gracefully bring wisdom to life through a unique blend of counseling and healing approaches including Internal Family Systems (IFS) Therapy, Past Life Therapy, Reiki, Metamorphosis and Bach Flower Essences. Experience the benefits of traditional counseling while openly and actively acknowledging the role of intuition and the soul’s journey in achieving wellbeing. Get started today with a phone or in-person complimentary consultation.

DENTISTS

Debra Lin Allen, Founder/Director 720-427-0406 DebraLin.ChiWellness@gmail.com ChiWellness.net

HOLISTIC LIFE DENTISTRY

8204 S. Kipling Pkwy Suite 160, Littleton 720-923-5880

Thrive in balance and flexibility in body and life, physical vigor and health, spontaneity and inner peace through chi cultivation, care and practice with Debra Lin Allen. Medical Qigong and Qigong Lifestyle Coaching by appointment. Group qigong self-care classes throughout the week. Professional certification programs to teach qigong and do medical qigong therapy also available. The best of health and prosperity await you, call today! See ad page 11.

CONSCIOUS EVENTS AND SPEAKERS

Dr. Jamie Greear-Schmidt, DMD, practices safe mercury amalgam removal, ozone therapy, holistic oral surgery, minimally invasive dentistry and understands the strong connection between health and the oral cavity. She is a member of The International Academy of Oral Medicine and Toxicology, and International Academy of Biological Dentistry and Medicine, and is known for her warm chairside manner, gentle touch, and calming nature. Outside of work, she enjoys spending time with her family and soaking up all the beautiful nature that Colorado has to offer. See ad page 2.

VIBRANCE DENTISTRY

JOURNEYS FOR CONSCIOUS LIVING 7401 West 59th Ave., Arvada 303-731-6695 / J4CL.com

Discover a life of passion, purpose and contribution. Journeys for Conscious Living is an organization leading the world in conscious living, hosting world class events, speakers and event center (space rental) to empower people to create thoughtful changes in living their lives every day, thus creating the space and energy to stay centered and expand the community. See ad page 19.

Dr. Cate Vieregger 7400 E Crestline Circle, Ste 230, Greenwood Village 303-770-1116 / VibranceDentistry.com Whether your goal is to encourage a healthy attitude towards oral health in your children or ease your own anxiety about dental procedures, our friendly staff and relaxing atmosphere will change the way you approach dental care. Our state-of-the-art equipment and spa-like amenities allow us to offer services that transcend traditional dentistry and promote whole-body wellness. See ad page 15.

Life without dreams is like a bird with a broken wing — it can’t fly. ~Dan Pena 30

Denver Mile High Edition

Health, Hope & Happiness

Anita Destino 777 S Wadsworth Blvd. Bldg 2-108, Lakewood 720-413-7303 / AnitaDestino.com A safe place for people interested in creating change in their lives, Journey Within helps you focus on spiritual growth, developing your intuition and personal development. Give to yourself with Energy Healings, Angel Healings, Guided Meditations, Meditation Classes, Workshops and Intuitive Readings/Healings. Join us for Aura Clearing and Chakra Balancing every Wednesday from 6-7 pm, open to everyone. $10 per person. Free to first time visitors. See ad page 8.

EVENT CENTER & MEETING ROOMS JOURNEYS FOR CONSCIOUS LIVING

7401 West 59th Ave., Arvada 303-731-6695 / J4CL.com Discover a life of passion, purpose and contribution. Journeys for Conscious Living is an organization leading the world in conscious living, hosting world class events, speakers, and gatherings, and offering an event center (space rental) to empower people to create and express thoughtful changes in living their lives every day, thus creating the space and energy to stay centered and expand community. See ad page 19.

FAMILY PRACTICE/ HEALTHY AGING CLEAR SKY MEDICAL

Katia Meier, MD 9085 E Mineral Circle, #260, Centennial 303-790-7860 / ClearSkyMedical.com Feel and look your best at any age with Katia Meier, MD, Board Certified in Anti-Aging Medicine, Specialty trained in Bio-identical Hormone Therapy, Holistic and Naturopathic medicine in Europe and certified in laser and injectable aesthetic dermatology. Specializing in whole body health with customized approaches. All ages; most insurance welcome. Set up your appointment today. See ad page 2.

NEW! HAIR ART DREAD VIBEZ - DREADLOCKS & HAIR

Zarah Anliot, Professional Seienstyle Loctician 1620 Platte St, Denver / 720-965-9603 DreadVibez.com / @dreadvibezllc Ever thought about dreadlocks, but not sure where to start? I am an educated loctician, trained to create and maintain dreadlocks using the Seienstyle technique, developed by Ann-Marie Christell in Sweden with 20 years’ experience and research on the behavior of dreaded hair. It works on all hair types and creates beautiful, even, smooth, and faster-maturing dreadlocks that look and feel amazing. To start your dreadlock journey, book a consultation!

HEALING

NO-PAIN OPTIMAL ALIGNMENT

JOANNE PALLADINO

Intuitive – Channel – Reiki Master-Teacher 2055 S. Oneida St., Suite 330, Denver JoAnne@JoAnnePalladino.com 303-263-0679 / JoAnnePalladino.com NEW CLIENT Specials; FREE Activations to Awaken.Your session will touch all aspects of your being. 1. A meaningful intuitive reading helps expand perspectives; 2. Shmaya, a channeled vibrational light language, attunes you to a love frequency; 3. Reiki healing to dissolve energetic blockages; 4. Life changing guidance that will shift ‘old patterns’ that no longer serve you. In-person or by phone.

STRATEGIES FOR HEALING/ LIFE VESSEL DENVER

Gary & Sharon Worrell Addressing Stress Energetically 303-564-2723 / StrategiesforHealing.com The Life Vessel™ is a chamber that utilizes frequencies of light, sound, vibration and Infrared to balance and reduce stress in the body, allowing it to perform its innate, natural ability to heal itself. Research shows that time spent in the Life Vessel balances the Autonomic Nervous System (ANS) and helps with stress reduction, detoxification, and pain management. When the ANS is in balance, other systems in the body are affected in a positive way.

HEALTHY KIDS SUCCESSFULLY SOCIAL

Breann Colpitts, Ed.S, NCSP 4900 W. 29th Ave. Ste. 4, Denver 303-809-2909 / Successfullysocialco.com Quirky kids, adolescents, and young adults learn skills to navigate our fast-paced social world. Successfully Social’s programs of social coaching, intentional parent community, and holistic gut brain axis support helps clients become better version of themselves. You can expect to increase friendship-making skills; better understand social nuances; succeed socially; have positive interactions with others, and more.

INTEGRATIVE CARE CLEAR SKY MEDICAL with Dr. Katia Meier. Board Certified in Anti-Aging Medicine and specialty trained in Bio-Identical Hormone Therapy and Functional Medicine. See full listing under PHYSICAN or see ad page 2.

NEUROENERGETIC RELEASE™ (NER) Donald W. Kipp, Founder 303-697-4923 Body-awareness.com NER helps people be Healthier, Decrease Pain, and Increase PeakPerformance...In Seconds! Control systems, not force are used to painlessly and quickly realign and rebalance the entire body. This releases whole-being patterns causing seemingly unrelated symptoms (such as back pain, headaches, indigestion, brainfog and asthma). NER predicts and prevents injuries, degenerative changes, and dis-ease. Call now for optimal health and performance.

NUTRITIONAL COUNSELING CLEAR SKY MEDICAL with Dr. Katia Meier and staff offer Certified Nutrition therapists, specializing in the foodbrain connection, nutrition for cancer prevention, autoimmune diseases, food sensitivities/allergies, elimination diets and medically supervised weight loss.. See full listing under PHYSICAN or see ad page 2.

PHYSICIAN: BOARD CERTIFIED HOLISTIC CLEAR SKY MEDICAL Dr. Katia Meier 9085 E Mineral Circle, #260, Centennial 303-790-7860 / ClearSkyMedical.com Feel and look your best with Dr Katia Meier, Board Certified Holistic MD specializing in whole body health for children and adults. Customized approaches to Healthy Aging, Bio-identical Hormone Replacement Therapy, Nutritional Analysis and therapy, medical aesthetics and non-surgical rejuvenation treatments, Homeopathy, Herbology, Naturopathic Medicine, Personalized Detoxification Program, Medical Weight Loss for men and women. Make your appointment today. See ad page 2.

Connect

NEW! PSYCHIC SCHOOL BOULDER PSYCHIC INSTITUTE 1332 Pearl Street (2nd Floor), Boulder 303-530-0920 BoulderPsychicInstitute.org Being psychic makes life easy! Our first class of the Self Healing 101 course is free—you can take it over the phone or in person. Develop your intuitive and healing abilities in our vibrant and fun community. Check out our free events: • Free Aura & Chakra Healings: Thursdays from 6–7pm • Free Healing & Meditative Services: Fridays from 6–7pm. We also offer affordable readings and healings—you will gain clarity and get your life going in the right direction!

TANTRA & INTIMACY JUDITH ANNE CONDON Conscious Relationship/Tantra Coach 1025 Rosewood Ave, Ste 106, Boulder 303-630-9479 / JudithAnneCondon.com I am dedicated to Conscious Relationship & Tantra. Tantra. It’s a path of meditation…what sets it apart from other ‘paths’ is that it looks to the wisdom of the body & the senses as a means to becoming more present & alive in every aspect of our lives. Our bodies have a deep wisdom that modern life often ignores. Sessions include bioenergetics, breathe practices, meditation & more. There is no nudity or sexual contact. Individuals & couples may explore issues such as Tantric Lovemaking & Spirituality; Tools for Initiating & Deepening Intimacy; Support in the Awakening Process; Men, Women’s & Teens Empowerment.

DECEMBER

Coming Next Month

Earth-Friendly Holidays Plus: Uplifting Humanity

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Exclusive Online Content in November Begin Your Qigong Lifestyle January 21 with Debra Lin Allen @ Chi Wellness in Denver

Our Community Partners offer classes, products & services for your health, hope & happiness.

Check the calendar for this and more great events! â&#x20AC;&#x153;Chicken Factsâ&#x20AC;? from the November Natural Pet article Backyard Chickens Check the Natural Pet section for this and other great articles! Hearty Moroccan Soup Recipe from the November Conscious Eating article Zen Cooking Check the Conscious Eating section for this and other great articles!

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