Natural Awakenings Milwaukee March 2020 by Natural Awakenings Milwaukee Magazine: Natural MKE

EE R F

HEALTHY

LIVING

HEALTHY

MEATLESS HEMP GETS HOT MAKEOVER It Can Even Cool Down the Planet

Classic Favorites Go Veggie

PLANET

PLANT POWER

Thriving on a Plant-Based Diet

March 2020 | Metro Milwaukee Edition | NaturalMilwaukee.com

THE NORTH SHORE’S PREMIER HOLISTIC

Wellness, Body, Mind & Spirit Expo Sunday, April 26 • 10 a.m. - 5 p.m. Four Points Sheraton Milwaukee 8900 North Kildeer Ct. • Brown Deer

Admission $7 (Kids under 12 free) JOIN US for the latest in holistic and new enlightening presentations, the BEST advances in alternative health awareness, and the nation’s finest selections of psychics, mediums,and readers. From astrology to Reiki masters – to Doctors, nutritionists, fitness experts, and life enhancement specialists, we present an eclectic variety of exhibitors. Informative, enlightening, & the MOST knowledgeable FREE presentations are included with admission!!! The Expo will have you feeling exhilarated the entire day!! READINGS: Connect face-to-face with gifted astrologers, clairvoyants, tarot readers, psychics, mediums and more. Appointments may be made in advance by calling (414) 349-4932 or sign up the day of event.

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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 12 INFLAMMATION AND BREAST HEALTH

Little Known Facts Beyond the Self-Exam

14 THE ROOTS OF GOOD HEALTH

Thriving on a Plant-Based Diet

18 MEATLESS MAKEOVER

A Plant-Based Spin on Classic Dishes

9 18

22 CBDâ&#x20AC;&#x2122;S NEW FRONTIER Help for Mental Health

25 HEMP GETS HOT Meet the Hardest Working Plant on the Planet

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 414-841-8693 or email Publisher@NaturalMilwaukee.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@ NaturalMilwaukee.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: Publisher@NaturalMilwaukee.com. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com. 4

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DEPARTMENTS 7 news briefs 9 health briefs 10 global briefs 18 conscious

eating 22 healing ways 25 green living 26 calendar 29 resource guide

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HEALTHY LIVING HEALTHY PLANET

letter from publisher

When it comes to the weather, March in Wisconsin

MILWAUKEE EDITION

can feel like December. We still have to layer heavy garment upon heavy garment to guard against brutal PUBLISHER Gabriella Buchnik chills, and waking up to a blanket of spring snow forces EDITORS Barbara Bolduc Tom Masloski us to grab the snow shovels that we had hoped we Lauressa Nelson wouldn’t need again until November. Yet March brings DESIGN & PRODUCTION Melanie Rankin dreams of spring: picnics, festivals, balmy nights on the CONTRIBUTING WRITER Sheila Julson patio and light, nutritious meals crafted from the array SALES & MARKETING Gabriella Buchnik of spring produce that’s abundant throughout southeastern Wisconsin. Speaking of produce, it’s probably a natural progression that the current interest in WEBSITE Nicholas Bruckman plant-based diets dovetails with the plethora of farmers’ markets, community gardens and the Local Food movement. Just over the past few years in Milwaukee—a city famously CONTACT US 3900 W. Brown Deer Rd., Ste. A #171 known for beer, brats and cheese—we’ve welcomed several new restaurants and food hall Milwaukee, WI 53209 stands dedicated exclusively to vegan and vegetarian food. An even greater number of Phone: 414-841-8693 Fax: 888-860-0136 existing restaurants have added vegetarian options to their menus. Even large fast-food Publisher@NaturalMilwaukee.com NaturalMilwaukee.com chains are getting in on the vegan trend, adding the Impossible Burgers to their menus. Our main feature this month, “The Roots of Good Health: Thriving on a Plant-Based Diet,” not only discusses the health and environmental benefits of plant-based eating, but also offers ways to easily incorporate more meatless and dairy-free foods into one’s NATIONAL TEAM diet. Our Conscious Eating feature, “Meatless Makeover: A Plant-Based Spin on Classic CEO/FOUNDER Sharon Bruckman COO/ FRANCHISE SALES Joe Dunne Dishes,” offers cooking tips to transform plant-based meals into enticing dishes. With any NATIONAL EDITOR Jan Hollingsworth change, starting gradually can lead to steady success. MANAGING EDITOR Linda Sechrist Continuing with the plant theme, one genus of greenery that’s enjoyed a lot of NATIONAL ART DIRECTOR Stephen Blancett attention lately is cannabis, a variety of flowering plants in the Cannabaceae family. ART. DIRECTOR Josh Pope This family of former outlaws has had a bad rap for many years due to its most famous NATIONAL ADVERTISING Kara Cave relative, marijuana, with its psychoactive cannabinoid, tetrahydrocannabinol (THC). Natural Awakenings Publishing Corporation But marijuana’s cousin, industrial hemp, which has no or very low THC, is being hailed 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 for its medicinal cannabinoids—most notably cannabidiol, better known as CBD. While Ph: 239-434-9392 • Fax: 239-434-9513 there’s still very little regulation and research on CBD, it’s become a rock star of natural NaturalAwakeningsMag.com wellness primarily through word-of-mouth. CBD’s calming and pain-relieving properties are smashing stigmas about cannabis. In our Healing Ways feature, “CBD’s New Frontier: Help for Mental Health,” author Julie Marshall covers the myths and misconceptions © 2020 by Natural Awakenings. All rights reserved. about CBD. Be sure to also check out our Green Living feature, “Hemp Gets Hot: Meet Although some parts of this publication may be reproduced and reprinted, we require that prior the Hardest Working Plant on the Planet,” which explores the ecological advantages of the permission be obtained in writing. Natural Awakenings is a free publication distributed hemp crop and explains how hemp is a viable, ecologically sound alternative for making locally and is supported by our advertisers. Please products such as paper. call to find a location near you or if you would like copies placed at your business. As we look out of our frost-covered windows, it may feel like spring will never arrive. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we But just when we think we can’t take one more day of gloves, or of scraping ice off our responsible for the products and services advertised. windshields, the thaw comes, tulips and daffodils suddenly poke their heads from the soil Check with a healthcare professional regarding the appropriate use of any treatment. and the sun stays out longer each day, ushering in this annual cherished time of rebirth and renewal. Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

Happy Spring!

Natural Awakenings is printed on recyclable newsprint for the environment.

Milwaukee

Gabriella Buchnik, Publisher

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news briefs

Waste Not

Dare to Be Aware Fair: A Cornucopia of Holistic Wellness Options

he Dare to Be Aware Fair, also known as the “Dare Fair”, will take place from 9 a.m. to 5 p.m. on April 18 at Alverno College, in the Sister Joel Read Conference Center. The event features more than 100 exhibitors and 14 free workshops led by local and national experts in awareness, enlightenment and healthy lifestyles. Exhibitors run the gamut from leaders in personal growth and wellness to astrology and tarot readings, from massage therapists and chiropractors to crystal and jewelry vendors. Alverno’s Hudson Servery will be open during the fair for attendees to purchase hot food and salad bar items. Erik Swenson returns this year to open the fair with his popular Global Healing Circle. Note that attendees must arrive between 8:30 and 8:50 a.m. to participate in this event. This year’s keynote speaker is author and coach Marcus Kasinuch, speaking on Conscious Relationships. Kasinuch and author Peig Myota will be signing their books after their presentations. Fair founder Jill Borsos’ workshop Be a Practical Mystic is another of the 13 free presentations offered at the fair. Kelly Kolodzinski of Renew Holistic Wellness will present Beyond the Self-Exam: 10 Breast Health and Wellness Tips Your Doctor Won’t Tell You. Artists, psychics and readers will have a more open, quieter area in the LaVerna Commons. This year the fair welcomes energy workers and a clothing vendor to this area of exhibitors. Mayor Tom Barrett’s office has once again proclaimed April 18 as Dare to Be Aware Day in Milwaukee, honoring the fair’s contributions to the wellness of the city. “If you want to know what’s happening in southeast Wisconsin when it comes to natural wellness, the Dare Fair is where you’ll find it all,” says Patricia Clason of the Center for Creative Learning, the personal and professional development firm that organizes the fair. Natural Awakenings Milwaukee is a major sponsor of the fair. Admission: $5. Location: 3400 S. 43rd St., Milwaukee. For more information, call 414-374-5433 or visit DareToBeAwareFair.com. See ad, page 21.

Waxing Gibbous Tarot

Spring Fling on KK Celebrates the Vernal Equinox

everal small health- and wellness-related businesses in the vibrant Bay View community will celebrate the vernal equinox at multiple locations from 5 to 8 p.m. on March 20, and from noon to 8 p.m. March 21. Various wellness vendors will be offering mini-workshops, demonstrations, and sales specials, which include tarot readings by Samantha Bronson of Mystic Pixie (at Altered State of Mind); handcrafted cannabidiol (CBD) items by Bunny’s Blend, and readings by Waxing Gibbous Tarot (at Voyageur Book Shop); sassy embroidery products by Needles to Say, and handmade essential oil rollers, pop culture purses and dog collars by Belle & Nuka (at Café Lulu, who will offer a special drink menu to festivalgoers); flower-crown making with Emily Hall (at the Bay View Community Center); and marimo necklaces and various gems and art by Kristalized Kreations (at Halo Artisan Skin Care). Visit Tinyurl.com/tcwhey5 for links to all contributing vendors for event details, locations and costs, if applicable.

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news briefs

Local Farmer Open House Returns to Urban Ecology Center

he Local Farmer Open House is a once-a-year opportunity to meet and talk with Wisconsin farmers and arrange to buy farmfresh food through communitysupported agriculture (CSA) subscriptions. Now in its 18th year, this free, family-friendly event will take place from 11 a.m. to 3 p.m. on March 7 at the Urban Ecology Center’s Riverside Park location. CSA is a way for anyone to purchase a subscription for a share of the harvest from a local farm. In return, CSA members receive just-picked produce directly from the farmer throughout the growing season. Shares may also include meat, eggs, honey or other extras. The Local Farmer Open House includes CSA Basics workshops at 11:30 a.m. and 1 p.m.; Chef Cooking Demo with Simple Café, at 12:15 p.m.; and the Cooking From Your CSA Box demonstration, at 1:45 p.m. Kids will have the opportunity to play farm-themed games, learn how plants grow, and explore decomposers and pollinators. Lunches from Simple Café will be available for purchase. “Many people today are thoughtfully considering the impacts of their food choices,” says Anne Steinberg, a member of Friends of Real Food, which organizes the event. “By choosing to invest our food dollars in local farmers who use sustainable growing practices, we are casting our vote for clean water, healthy soil and reduced greenhouse gas emissions—as well as for small family farms.” Location: 1500 E. Park Pl., Milwaukee. For more information, visit UrbanEcologyCenter.org/LFOH or Facebook.com/ events/2721498041410900.

Brewing Herbal Tea From Native Plants

rom 6 to 7:30 p.m., March 24, people can journey into the world of tea and learn how to identify, collect, preserve and brew tea from native plants. The workshop, which takes place at the Urban Ecology Center’s Riverside Park location, will specifically cover a dozen native species that people can grow at home. The class includes freshly brewed tea samples. For those that wish to purchase plants, they can sign up for a group order that will be delivered in May. Cost: $21; $15 for Urban Ecology Center members. Location: 1500 E. Park Pl., Milwaukee. For more information, call 414-964-8505 or visit Tinyurl.com/tp32a9w.

Local Author Explores Organic and GlutenFree Cooking

Artur Bogacki/Shutterstock.com

obyn Wright, a personal chef, wellness coach and founder/former owner of kalyANa organic and gluten-free baking products company, released a new book, Everywhere is Local: Recipes Robyn Wright & Reflections to Strengthen Community & Nurture WellBeing. The book features nine chapters of 81 full-color photographed recipes of inspiring new and older, well-loved recipes remade for healthy, gluten-free and clean eating enjoyment. The book also includes vignettes of entrepreneurs, farmers and restaurateurs committed to the sustainable food movement. For more information or to order, call 262894-9936, email Robyn@EverywhereIs Local.com or visit EverywhereIsLocal.com.

Paint and Create Workshop at Betty Brinn Museum

ittle artists can express their creativity through Paint and Create, a painting workshop at the Betty Brinn Children’s Museum, from 11 a.m. to noon, March 24. The workshops are facilitated by guest makers from Stickman Painting Studio. Participants will receive all the materials and tools needed to create a project from start to finish. (Recommended for children ages 3 and older; adult supervision required.) Price: $5 per registrant plus museum admission: $9 per person; $8 for seniors ages 55+; children ages 1 and younger are free; out-ofstate visitors, add $1/per person to cost. For more information, call 414-390-5437 or visit BBCMKids.org/event/paint-and-create-9/.

health briefs

Practice Yoga to Help the Brain It’s long been known that vigorous, sweaty aerobics strengthen the brain and help grow new neurons, but the latest research from the University of Illinois at Urbana-Champaign shows that practicing gentle hatha yoga enhances many of those same brain structures and functions. The analysis, published in Brain Plasticity, examined 11 studies that used brain-imaging techniques to evaluate outcomes of hatha yoga, which involves body movements, meditation and breathing exercises. The researchers concluded that the hippocampus, which is involved in memory processing and typically shrinks with age, increased in volume with yoga. The amygdala, which helps regulate emotions, tends to be larger in yoga practitioners. Other brain regions that are larger or more efficient in enthusiasts are the prefrontal cortex, essential to planning and decision-making; the default mode network, involved in planning and memory; and the cingulate cortex, which plays a key role in emotional regulation, learning and memory.

Take Folic Acid to Reduce Stroke Risk Researchers from Beijing Geriatric Hospital, in a meta-analysis of 12 studies involving 47,523 patients with cardiovascular disease, found that those that supplemented with folic acid (vitamin B9) reduced their risk of stroke by 15 percent. Folic acid, which the study authors called a “safe and inexpensive therapy,” lowers levels of homocysteine, an amino acid linked to heart disease; research indicates that 0.5 to 5 milligrams daily can reduce homocysteine levels by approximately 25 percent.

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Tequila Waste Turned into Bio-Straws

Jose Cuervo, the bestselling tequila maker globally, has initiated an eco-friendly process of salvaging the leftover agave fibers from its distilling process and upcycling them into a more sustainable alternative to regular plastic straws. The biodegradable drinking straw will decompose up to 200 times faster than regular plastic. Made with an agave bio-based and U.S. Food and Drug Administration-approved composite, the new straws replace about a third of the polymers used in traditional straw production, and at the end of its lifecycle a straw can be consumed by microorganisms to fully biodegrade within one to five years in landfill conditions. The company plans to distribute millions of the straws this year at bars, restaurants and Jose Cuervo events across the U.S. and Mexico.

Palau Bans Chemicals to Save Reefs

Palau is the first country in the world to ban ecologically harmful sunscreens containing oxybenzone and octinoxate. Studies have found the ingredients cause coral DNA to mutate in the larval stage, which prevents coral from growing properly and makes it more susceptible to bleaching. Palau, with a population of about 20,000 people spread across 340 islands between Australia and Japan, is a diving hotspot for tourists, and one of its lagoons has been named an official UNESCO World Heritage Site. President Tommy Remengesau says, “We have to live and respect the environment, because the environment is the nest of life.”

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Smells of Nature Lower Physiological Stress

In a virtual reality experiment, people recovered faster from a small electric shock when they smelled a mix of natural scents in a forest scene or grass in a park scene than when they smelled diesel or tar in an urban setting. Researchers at the Swedish University of Agricultural Sciences hypothesized that natural environments would reduce stress faster than a non-natural one. After administering the small shock to induce stress, they tracked how quickly participants’ skin conductance levels rose and fell in each of the three environments. The pleasant natural scents were the strongest predictor of reduced stress, both during the initial shock response and in recovery, suggesting that odor might have a much more profound effect on reducing stress than sights and sounds. As study coauthor Johan Lundström, a neuropsychologist at Sweden’s Karolinska Institute, theorized smell is wired to bypass the thalamus, the brain’s switchboard, to go directly to the hypothalamus and olfactory cortex, creating a more immediate response than visual or auditory stimuli.

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March 2020

Inflammation and Breast Health Little Known Facts Beyond the Self-Exam by Kelly Kolodzinski

he human body is an amazing machine—the most impressive biocomputer known to man. It is built to be healthy and vibrant. But, unfortunately, not all of us feel as though we can celebrate such health. Many times, we get messages from our bodies—little signals that tell us something is wrong, and we ignore them or label them as normal, making excuses such as “I didn’t sleep well” or “I’m getting older”. Though it may seem that these signals are common, they are far from what should be considered normal.

Understanding Inflammation When we don’t care for our bodily systems, we suffer from inflammation—our body’s defense mechanism for everything it is exposed to. Acute inflammation is a healthy response, such as when we need to heal from a cut, bruise or fall. Chronic inflammation is an unhealthy response, such as when we have constant and increasing aches, pains and issues in our body. In a 2006 Harvard Health Letter by the Harvard Medical School, the author states, “Research is showing that chronic inflammation may be the common factor in many diseases.” Lifestyle choices—such as a poor diet, sedentary lifestyle, smoking and stress— can contribute to chronic inflammation. According to the National Institute of Health, the authors of a 2009 Journal of Clinical Oncology article “present some of the most persuasive evidence yet that chronic inflammation might increase the risk of breast cancer recurrence.” The website mdvip.com, created by M.D.s, contains an article stating that “Biomedical engineers from Cornell University believe 12

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certain protein molecules (i.e., cytokines) and inflammation can cause breast cancer to metastasize.”

Inflammation and Breast Cancer National Cancer Institute’s risk fact sheet estimates that about one in eight women will be diagnosed with breast cancer in her lifetime if statistics from 2014 through 2016 remain the same. For a woman born in the 1970s, the ratio was one in 10. Men are not safe either—each year there are documented cases of thousands of men with breast cancer. The increase in odds isn’t because our bodies are born differently than they were decades ago—it’s because our lifestyles have changed. We are exposed to many more toxins, and we continue to push ourselves harder to meet society’s demands—two factors of many that lead to inflammation. It’s important to note that only 5 to 10 percent of breast cancers are thought to be hereditary, caused by abnormal genes passed from parent to child, according to BreastCancer.org.

Inflammation and Our Lymphatic System One way that chronic inflammation manifests is in the lymphatic system, which cleanses toxins from the body. The lymph, a fluid that is derived from body tissues, acts to remove bacteria from tissues and to supply white blood cells to the blood. When this process isn’t functioning properly, it contributes to chronic inflammation. When it comes to breast health, the majority of our lymph nodes are in our

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armpits; therefore, healthy, flowing lymph is important for healthy breasts. Wearing bras without underwire can help, since illfitting, tight bras can “choke off ” the area. Men and women alike can improve breast health by using deodorant without aluminum or fake fragrances. Finally, movement is very important, since the lymphatic system is the body’s only system without a pump. An activity as simple as bouncing up and down on one’s toes can get the lymph moving. Another option is a wholebody vibration session with a practitioner.

Inflammation and Lifestyle Other lifestyle changes we can all make to reduce inflammation include eliminating inflammatory foods (such as bad fats, fast food and refined sugar) from our diet, and taking an honest look at the level of stress we have—and learning to manage it. Working with someone who specializes in nutrition and coaching can help you understand this area more and aid you in making progress on your wellness journey.

Thermography Can Assess Risk for Breast Cancer Thermography is infrared imaging with a sophisticated, FDA-approved camera used to capture and measure heat from the surface of the skin. Since inflammation causes heat, a thermographic image can be used to evaluate temperature abnormalities and provide information on one’s risk for breast cancer before the cancer structure is formed that the usual tests can pick up.

Conscious Choices Many diseases have an “awareness” month dedicated to them: October is the month for breast cancer awareness. But perhaps a better course of action than being “aware” 30 days of the year would be to take action to support our health every day of every month. We can examine our lifestyle choices, acknowledge habits that are unhealthy and make a conscious choice to engage in behaviors and therapies that can increase healthy outcomes. Kelly Kolodzinski is the owner of Renew Holistic Wellness, a wellness center located at 4727 South Howell Ave., Milwaukee. The center exists to help their clients feel their best, and offers thermography; detox services, such as colon hydrotherapy and ionic foot detox baths; and integrated health coaching. For more information or a free 30-minute consultation, call 414-331-8626 or visit RenewHolisticWellness.com. See ad, page 10.

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It’s not a diet or a fad; it’s a way of life.

THE ROOTS OF GOOD HEALTH Thriving on a Plant-Based Diet W

by April Thompson

hether identifying as vegan, vegetarian, pescatarian, flexitarian or other veggie-friendly variant, a growing number of Americans are moving away from meat products and toward plant-rich foods. Most come to a plant-based diet for personal, planetary or animal welfare reasons; however, they stay for the flavorful foods they discover along their dietary journey and the health benefits they reap. Marly McMillen-Beelman was prescribed medications to alleviate symptoms of irritable bowel syndrome. “I knew I didn’t want to be on prescriptions, so I decided to change my diet, beginning by giving up meat, dairy and eggs. I immediately felt much better and my symptoms went away naturally,” says the Kansas 14

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City, Missouri, author of The Everything Vegan Meal Prep Cookbook and founder of Chopped Academy, an online resource for food bloggers. “Now I eat an even greater variety of food than I did before I went vegan.” While only 3 percent of Americans identified as vegan and 5 percent as vegetarian in a recent Gallup Poll, a 2018 report by restaurant consultants Baum + Whiteman indicates that about 83 percent are eating more plant-based foods. Embarking on a plant-based diet is a lifelong adventure, but it can take time to adjust. Experts recommend a healthy dose of self-love with the newfound fondness for fruits and veggies. “Give yourself some slack and realize that dietary changes do not happen overnight,” says

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April Murray, a registered dietician in Costa Mesa, California. “Start with familiar plant-based foods you already enjoy, and ease into trying new foods, whether tempeh or lentils.” A plant-oriented diet also can be flexible; health advocates encourage individuals to find a diet that works for them and their families. Leah Webb, the Asheville, North Carolina, author of Simple and Delicious Recipes for Cooking with Whole Foods on a Restrictive Diet, has adapted her diet over time to accommodate her family’s health needs. Although Webb has always maintained a plant-rich diet, she began incorporating some animal products when her son was born. “He had severe food allergies and asthma, and needed a more diverse

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~Ocean Robbins

diet,” explains Webb, whose daughter also has cystic fibrosis. Cutting out grains was a game-changer in “calming down his gut, where most of immune response lies,” says Webb. “He is now off asthma medication and the number of allergens he suffers from has dropped from seven to two.” Webb’s family eats bountifully from their backyard garden, complemented by meat and produce from local farmers’ markets, where she can be certain the foods were produced sustainably and humanely. “I use meat to flavor soups or accent vegetables, rather than as the star of the show. I like to focus on real flavors, using lots of garlic, herbs and spices,” says Webb. Murray, author of The Everything Pegan Diet Cookbook: 300 Recipes for Starting—and Maintaining—the Pegan Diet, follows that diet, a mash-up of paleo and vegan regimens that focuses on whole, fresh and sustainable food high in healthy fats and vitamins. The Pegan diet eschews refined sugar and highly processed foods, while allowing meat, poultry, fish and eggs, as well as gluten-free grains, legumes and dairy products in small amounts. “This diet can be helpful to different people in so many ways,” says Murray. “For people with diabetes and blood sugar dysregulation, this high-fiber diet can

Start with familiar plant-based foods you already enjoy, and ease into trying new foods, whether tempeh or lentils. ~April Murray help lower blood sugar and insulin levels. Heart health will improve, as you’ll be eating less animal products, which can be high in cholesterol and saturated fat. Many individuals also find themselves losing unwanted weight as they get filled up so quickly with these whole foods.”

Plant-Based Nutrition Made Easy

While some worry about getting sufficient nutrients on a largely plant-based diet, nutrition experts say these fears are unfounded. “People think they need to calculate every nutrient, but if you eat a plant-centered, whole-foods diet, you will get every vitamin and mineral you need to thrive,” says Ocean Robbins, co-founder of the Food Revolution Network and author of The 31-Day Food Revolution: Heal Your Body, Feel Great, and Transform Your World. Legumes, nuts and seeds are all healthy, abundant sources of protein and iron.

Reed Mangels, author of Your Complete Vegan Pregnancy: Your All-in-One Guide to a Healthy, Holistic, Plant-Based Pregnancy, busts the myth that cow’s milk is a must for growing bones. “Calcium, vitamin D and protein are the nutrients we usually associate with bone health. One easy way to get all three is a soy-based or pea protein-based plant milk that is fortified with calcium and vitamin D,” says Mangels, adding that green vegetables like kale, bok choy, collards and broccoli are great sources of calcium. “‘Eating the rainbow’ is great way to make sure you’re consuming a variety of nutrients,” offers London-based Ben Pook, who co-authored the cookbook So Vegan in 5 with his partner Roxy Pope. “Many vitamins, minerals and antioxidants bring their own distinctive colors to fruits and vegetables, so preparing colorful meals is a simple way of getting as many nutrients into your diet as possible.”

Getting Social

Dietary changes can be challenging to navigate initially, particularly when faced with social situations ranging from family gatherings to cohabitation. Having a good plan going into such situations can help ease the transition, say experts. “Never show up to an event hungry. You will be more likely to make a good decision if you

Plant-Based Primer

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avigating the lexicon of plant-based diets can be tricky, and choosing a diet even trickier. Here’s a brief guide to some of the commonly used terms. Flexitarians eat a mainly vegetarian diet, but will consume meat on occasion. Pegans (a term coined by Dr. Mark Hyman, who follows the diet) focus on eating vegetables, fruits, nuts, seeds, meat, fish and eggs, while avoiding dairy, grains, legumes, sugar and processed foods. Pescatarians like radio host Howard Stern eat fish, seafood and other forms of animal products such as dairy, but don’t eat other forms of meat such as chicken, beef or pork.

Plant-based diets, followed by celebrities like Ben Stiller, consist mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits, with few or no animal products. Vegans don’t consume any animal products, including eggs, dairy, honey or gelatin. Famous vegans include Ellen DeGeneres, Betty White, Beyonce, Bill Clinton, Madonna and Venus Williams. Vegetarians refrain from meat and seafood, but will consume dairy or other animal byproducts such as honey. Well-known vegetarians include Albert Einstein, Arnold Schwarzenegger, Doris Day, Jane Goodall, Kristen Wiig and Prince. March 2020

are nourished. On the way there, remind yourself why you are making the transition to plant-based eating,” suggests Murray. “I call myself a secular vegan because I don’t have a dogmatic approach to the way I eat. If I go to a family dinner and someone has made something special for me, but they used a non-vegan cheese, I will respect my family member’s effort and eat some of it. These situations will pop up from time to time, and the more you can be compassionate with yourself, the better,” says McMillen-Beelman. “If you are living with people who are not joining you in making a dietary shift, agree to respect each other’s choices. Make it a shared learning journey rather than a power struggle,” says Robbins. For example, he suggests making a vegetarian base and allowing those that want animal products to add them as toppings. A burrito bar can accommodate all diets by allowing people to add their own fixings to a base of beans and tortillas, whether those be dairy options like cheese and sour cream or veganfriendly guacamole and salsa. For families with kids, being flexible and inclusive can help make changes feel more positive and sustainable. “We never eat processed foods at home, but parties are that time I tell my kids they can eat

I call myself a secular vegan because I don’t have a dogmatic approach to the way I eat. ~Marly McMillen-Beelman whatever they want,” says Webb. “Get your children involved, so that they are more engaged in the eating experience. Let your children pick out recipes or snacks for the week. Make the food look pretty and it will taste more satisfying,” adds Murray.

Plant Prep Made Easy

Plant-based chefs have plenty of kitchen hacks for making food prep and planning fun and easy. Robbins suggests finding go-to recipes to put on repeat. “Your prep time goes down a lot as you make the same dish, and the familiarity will help you develop lasting habits around new food patterns,” he says. Webb incorporates a healthy protein, fat and vegetable into every meal, even breakfast, but cooks in batches and freezes portions or repurposes leftovers to simplify mealtimes. “You’ll get burned out if you try to cook something from scratch every meal,” says Webb. “We eat a lot of eggs

because we raise chickens, so I’ll do baked frittatas I can reheat during the week.” Advance meal prep can take the pressure off busy times like the weekday breakfast rush, adds Robbins. One of his favorite breakfasts involves soaking oats and chia seeds overnight, which he tops in the morning with some unsweetened soy or coconut milk, chopped banana, frozen blueberries, and a dash of maple syrup, vanilla and nutmeg. “It’s full of omega-3 fatty acids, protein, antioxidants and phytonutrients,” he says. Webb encourages people to get out of their food comfort zones by experimenting with approximate ingredients, like swapping kabocha or honeynut squash for butternut squash. Robbins also suggests making social connections with others on the same path by cooking them a meal, organizing a meal swap or sharing extras. “It’s not a diet or a fad; it’s a way of life. Start where you are and remember it’s not about perfection, it’s about progress. Have love, dignity and compassion toward yourself and others along the journey,” he says. April Thompson is a freelance writer based in Washington, D.C. Connect at AprilWrites.com.

Tips to Stay on the Plant Track

any new regimens begin with gusto, only to be abandoned because old diets die hard. Here are some expert tips for eating well over the long haul. “Find plant-based options at your favorite restaurants, and be open to new flavors. I promise you, your taste buds will change,” says April Murray, dietician and author of The Everything Pegan Diet Cookbook. To keep the momentum and inspiration going, follow plant-based chefs on social media, she adds. When switching to a plant-based diet, some miss the rich, fatty flavors found in meat, says Ben Pook, co-author of So Vegan in 5. “The trick we found is using ingredients rich in umami, which is a flavor commonly found in meat. One

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of our favorites is miso paste (fermented soybeans), which has an intense savory taste. We often add it to stews, pies and even pastas to deliver more depth of flavor. Soy sauce and porcini mushrooms are also a great substitute.” “Sustainable change doesn’t happen overnight. If not sure what to cook, start with one big salad a week. When you get the hang of that, add in something else, like prepping snacks from scratch. Small things add up over time,” says Leah Webb, author of The Grain-Free, Sugar-Free, Dairy-Free Family Cookbook. “Seek out loved ones who share your food values and nurture those relationships. You might be surprised how many people around you are also quietly trying

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to achieve similar goals,” says Ocean Robbins, founder of the Food Revolution Network. “We put a lot of pressure on ourselves when we first switched to a plantbased diet. Shopping for vegan food and eating out at restaurants felt very overwhelming, and we found ourselves spending hours checking food labels. We’ve come to realize that veganism isn’t black or white and encourage others not to worry about making mistakes along the way,” shares Pook. If we can’t resist temptation on occasion, that’s okay too, Murray says. “That one unhealthy meal won’t undo all the hard work you’ve put in. Get right back on track the next morning. Positivity is key.”

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Vegan food doesn’t need to be expensive, boring or complicated.

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Meatless Makeover A Plant-Based Spin on Classic Dishes

by April Thompson

hen contemplating a shift toward a plant-based diet, some may prematurely mourn the loss of their favorite meaty classics. Luckily, enterprising vegan chefs have experimented with flavors and textures that will lure almost any palate into loving a plant-based version of their favorite dishes without resorting to processed foods. “Plant-based versions of classic dishes offer all the nutritional benefits of plants without the cholesterol and saturated fats from animal products,” says chef and author Marly McMillen-Beelman. “You don’t have to abandon all your favorite foods to become vegan—just veganize them.” The Kansas City chef makes carrot “dogs”, for example, by roasting carrots in a savory mix of tamari, agave, miso, paprika and garlic for a cookout-worthy treat. McMillen-Beelman’s cookbook The Everything Vegan Meal Prep Cookbook also offers many bean- and legume-based versions of classic sandwiches, like a vegan “Big Mac” with quinoa and pinto beans; a burger made from oats, black beans and pecans; meatballs from tofu and lentils; and a chicken salad based on tempeh, a

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fermented, soy-based, high-protein product with a nutty flavor. “A lot of people like using tempeh, tofu or jackfruit for a meaty texture. It needs to be well seasoned, but so does meat,” suggests Ocean Robbins, author of The 31-Day Food Revolution: Heal Your Body, Feel Great, & Transform Your World. “To mimic cheese, some combination of nuts and nutritional yeast, cultured nut cheeses or plant-based milks works nicely.” McMillen-Beelman likes using jackfruit for a “pulled pork” sandwich or taco, the tropical fruit being packed with vitamin C, protein, calcium, potassium and iron. Her slow-cooked version leans on whole-food ingredients, including pear and cranberries, to add natural sweetness and phytonutrients. “I use canned jackfruit because it’s much easier to find and cook with than the expensive jumbo whole fruit,” she says. Ben Pook, the London co-author with Roxy Pope of So Vegan in 5, says mushrooms lend substance and umami flavor to vegan dishes such as a mushroom, sage and onion Wellington as a

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substitute for the classic beef Wellington. “We use portobello mushrooms for their meaty texture, which we surround with a sage and onion stuffing—all wrapped in vegan puff pastry to create a centerpiece worthy of any dinner party,” says Pook, whose cookbook features dozens of plant-based recipes that contain only five ingredients each, such as a broccoli alfredo with cashews, broccolini, tagliatelle pasta, nutritional yeast and garlic. Nuts can also work wonders in a vegetarian dish, such as Pook and Pope’s walnut meat tacos, which blend toasted walnuts together with spices like cumin, paprika, garlic and chili powder to create a mince-like texture built into a taco with toppings galore. Many classic dishes can also be adapted by simply leaving out the meat and letting the spices, herbs and vegetables shine through; for example, in a vegan shepherd’s pie, go with penne pasta with red sauce or a garlicky pesto with extra nuts, greens and olive oil in lieu of cheese. Sweet tooth cravings can be satisfied with healthy, plant-based versions of classic desserts, substituting aquafaba (the starchy liquid left over from canned beans) instead of frothy egg whites, or olive oil or avocado for butter. Nut butters can also add a touch of richness to a dish, whether sweet or savory. “I love making a peanut coconut milk curry soup with onions, mushrooms and bok choy, with peanut butter, lime juice and soy sauce blended into the coconut milk for a luxurious flavor and texture. It’s great over potatoes, quinoa or rice,” says Robbins. “Vegan food doesn’t need to be expensive, boring or complicated,” Pook says. “There really are endless possibilities when it comes to cooking with plants, so don’t be afraid to experiment and create your own twist.” Connect with Washington, D.C.-based freelance writer April Thompson at AprilWrites.com.

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~Ben Pook

Magical Meatless Meals

with the remaining dry ingredients and a pinch of salt and pepper. Use a spoon to mix everything together, then set aside.

photos by Andrew Hayes-Watkins

Combine the plant-based milk and apple cider vinegar in a separate bowl. Let sit for a minute or two until the milk curdles and turns into a “buttermilk”. Then add the hot sauce and mix everything together until the ingredients are well combined. Set aside. Meanwhile, add the flour to a small plate and set aside. Press the tofu if required. (Extra-firm tofu contains very little moisture, so this step isn’t always necessary.) Then slice the block in half and break the tofu into bite-sized pieces with hands.

Vegan Popcorn ‘Chicken’ Yields: 4 to 6 servings 10.5 oz extra-firm tofu Sea salt and pepper ½ cup flour Vegetable oil Dry ingredients: 3.5 oz paprika-flavored chips 4 Tbsp flour 2 tsp dried oregano 1 tsp smoked paprika ½ tsp onion powder ½ tsp garlic powder Wet ingredients: ½ cup plant-based milk ½ Tbsp apple cider vinegar 2 Tbsp hot sauce To serve: Tomato ketchup Vegan mayonnaise Crush the paprika crisps between a clean tea towel using a rolling pin until no big pieces remain. Transfer to a bowl along

Season the tofu on both sides with salt and pepper; dip tofu into the flour, followed by the milk mixture, then the crisp mixture. Repeat until all the tofu pieces have been coated. Add the vegetable oil to a pan until it’s ¼-inch deep. Tip: Use a wok to reduce the amount of oil needed. Heat the oil on medium-high. Drop a tiny amount of the dry mixture; if it starts sizzling as soon as it hits the oil, it’s ready. Carefully add half a dozen or so tofu pieces to the hot oil and fry for about 2 minutes on each side or until the tofu begins to brown and is extra crispy. It’s important to not overcrowd the pan, as it can lower the temperature of the oil. When the tofu is ready, carefully remove it from the pan and transfer it to a plate lined with parchment paper; immediately season it with some extra salt, which will help make it even crispier. Repeat until all the tofu pieces are cooked. Serve with a favorite dip, such as one made by combining equal amounts of tomato ketchup and vegan mayo. Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

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

Walnut Meat Tacos Yields: 4 servings Walnut meat: 14 oz walnuts 1 Tbsp smoked paprika 2 tsp chili powder 1½ Tbsp ground cumin 3 garlic cloves 2 tsp balsamic vinegar 2 tsp maple syrup 2.5 oz sun-dried tomatoes in oil Sea salt Black bean mixture: 9 oz canned sweet corn 14 oz canned black beans Sea salt and pepper ½ lime Handful of fresh cilantro Salsa: 9 oz cherry tomatoes 1 green chili 1 red onion 1 lime Handful of fresh cilantro Sea salt and pepper To serve: 2 avocados ½ lime 8-10 small corn tortillas Vegan yogurt March 2020

Meanwhile, drain and rinse the black beans and sweet corn. Transfer them to a separate pan and stir in a generous pinch of salt and pepper, as well as the juice from the lime. Heat through for 5 minutes on a medium heat. Remove the pan from the heat, roughly chop the cilantro and stir it into the beans and sweet corn. Add the cooked walnuts, garlic and spices to a food processor along with the balsamic vinegar, maple syrup, sun-dried tomatoes (drain as much oil as possible) and a pinch of salt. Process for a minute or two until the walnut mixture turns into a mince-like texture. Next, prepare the salsa by slicing the cherry tomatoes into quarters and transfer them to a mixing bowl. Peel and dice the red onion, slice the chili (leave the seeds in if spicy is preferred) and roughly chop the cilantro leaves, adding all to the mixing bowl. Squeeze the juice from the lime into the bowl, along with a generous pinch of salt and pepper, then stir to combine. Meanwhile, heat through the tortillas in a pan over a low-medium heat. Slice the avocado in half and remove the pit. Scoop out the flesh and mash it in a bowl along with juice from half a lime.

When you’re ready to assemble your tacos, spoon a few tablespoons of the walnut mixture on top of a tortilla, followed by the bean mixture, salsa and a dollop of mashed avocado. Top with a drizzle of vegan yogurt. Repeat for the remaining tacos. Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

Mushroom, Sage and Onion Wellington An absolute showstopper and the perfect dish to make for friends on a Sunday afternoon alongside some tasty, roasted vegetables. Yields: 4 servings 8 Portobello mushrooms 3 onions 10 sage leaves 4.2 oz walnuts 2 (11 oz) sheets of dairy-free puff pastry Preheat oven to 425° F and line a large baking tray with baking paper. Wipe any excess dirt off the mushrooms and place five of them in an ovenproof dish. Drizzle with olive oil and season with sea salt and pepper, then bake for 15 minutes. Remove the mushrooms from the oven and set aside, leaving the oven switched on for later. Meanwhile, quarter the remaining mushrooms; peel and roughly chop the onions and add to a food processor along with sage leaves, walnuts, ½ teaspoon of salt

and 1 teaspoon of pepper. Process to form a smooth paste, then fry in a pan over a medium-high heat for 15 minutes, stirring frequently. Set aside to cool for 10 minutes. Roll out one sheet of pastry onto the lined baking tray. Spread a third of the paste down the middle of the pastry lengthways, spreading it 2 inches wide and leaving the same length clear at each end. Turn the baked mushrooms upside-down to drain excess juices, then place three of the mushrooms, gills facing up, on top of the paste along the middle of the pastry. Add the remaining two mushrooms, gills facing down, between the three mushrooms. Spoon the remaining paste around the mushrooms to cover them on all sides. Place the second sheet of pastry on top and use your fingers to seal the edges together. Trim around the Wellington roughly one inch away from the filling, discarding the excess pastry as you go. Lightly score the Wellington with diagonal lines at 1-inch intervals and brush with olive oil. Bake in the oven for 50 minutes, until the pastry turns a lovely golden brown. Remove from the oven and serve in slices. Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

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Toast the walnuts in a pan over a medium heat for 6-8 minutes or until they begin to smoke. Keep an eye on them and stir occasionally to prevent them burning. Then peel and dice the garlic and add it to the walnuts along with the smoked paprika, chili powder and ground cumin. Stir to coat the walnuts in the spices, then cook for 2 minutes.

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by Julie Marshall

hen Kaye Her- It’s really important However, as an unbert’s husband regulated supplement, CBD for people to know brought home presents a challenge for their options and consumers in its ubiquity a free sample of cannabito keep looking for from CBD-infused pillows diol (CBD) oil, she didn’t hesitate to give it a try. what works for them. to gummies, soaps and Having heard about its even pet food. Discerning ~Peter Bongiorno calming effects, she gave purity, dosage and safety CBD to her three sons, are real concerns for those whose attention deficit hyperactivity disthat may grab any bottle off the shelf. order made home-schooling difficult due Consumers must become well into frequent tantrums and lack of focus. “I formed, especially when replacing medicadidn’t expect CBD to be miraculous, but tions for serious disorders, experts say. But I was surprised that my kids’ frustrations for anxiety and emotional well-being, CBD were greatly reduced,” says the Austin, is largely heralded as a safe and natural Texas, mom. “We weren’t seeing the sechoice by providers well-versed in CBD, verity of meltdowns.” such as Peter Bongiorno, past president of The use of CBD in tinctures, capthe New York Association of Naturopathic sules and lotions has grown exponenPhysicians. “It’s really important for people tially, along with the science to prove its to know their options and to keep looking efficacy in remediating physical pain. for what works for them,” he says. Newer, but equally as robust, is the viability of CBD as a remedy for mental The Feel-Good Molecule health-related issues, experts say, pointCBD, a compound extracted from the ing to anxiety, depression and stress as hemp plant, is appealing because it can the top three applications. raise the level of cannabinoids—feel-good

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We imagine the people suffering who need support and think about how we are growing the plants to help them. ~Lara Miller molecules naturally created within the human body. “When we can’t sleep or are stressed out, cannabinoid levels go way down,” Bongiorno says. While prescription drugs overwhelm the body with adverse side effects, CBD can healthfully bring back balance. But CBD won’t trigger an altered state because there is little to no tetrahydrocannabinol (THC), the psychoactive chemical in marijuana that produces a high, he says, adding that he starts patients at a low daily dose of 25 milligrams. It’s important to talk with a physician about drug interactions, Bongiorno says. For instance, CBD can increase levels of blood-thinning medications, according to a 2017 study published in Epilepsy & Behavior Case Reports. CBD can possibly treat a wide range of conditions, from fear of public speaking to bipolar and post-traumatic stress disorders, but more research is needed, experts say. A 2018 clinical trial published in JAMA Psychiatry suggests CBD offers potential in treating psychosis. More recently, researchers in a 2019 case study of 27 patients published by the Permanente Journal concluded, “Cannabidiol may hold benefit for anxiety-related disorders.”

Seeds of Hope

The most important step consumers can take to find a safe, quality product is to know where their CBD comes from, experts say. Lara Miller is an organic farmer in Lafayette, Colorado, who in 2017 dedicated a parcel of her two-acre farm to growing hemp for her business, North Field Farmacy. “I added in hemp because it is a dynamic plant that produces fiber, seed and medicine for us humans, all at the same time,” she says. Miller’s small, women-owned business grows the leafy plants outdoors in organic soil and harvests by hand. “We test in the field, post-harvest, during extraction and in the final product,” she says. “We know our product is clean and pure and potent.” This isn’t always the case. A 2017 study published in the Journal of the American Medical Association showed that in 84 CBD products sold online by 31 companies, 26 percent contained less CBD than the amount listed on the label. Miller receives weekly calls from those wanting to purchase her plants and start a CBD business. “What bothers me the most is that not one person has asked how my hemp is grown,” she says. “It all feels like a big grab; the integrity isn’t there.” Miller continues to decline these requests and spends her days on the farm, where—come harvest time—she, alongside her crew, engages in some visualizations. “We imagine the people suffering who need support and think about how we are growing the plants to help them.” Julie Marshall is a Colorado-based writer and author of Making Burros Fly: Cleveland Amory, Animal Rescue Pioneer. Connect with her at FlyingBurros@gmail.com.

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HEMP GETS HOT Meet the Hardest Working Plant on the Planet

by Julie Peterson

crop that was illegal in U.S. soil for more than half a century is now reaching for the sun. Industrial hemp, the low- or no-THC cousin to marijuana, has created high hopes among farmers, agricultural researchers, manufacturers and consumers. By 2019, America had become the world’s third-largest producer, behind Canada and China, where it’s been cultivated for 8,500 years. “It’s the fastest-growing ag industry that we’ve ever seen,” says Tara Valentine, hemp specialist at the Rodale Institute, in Kutztown, Pennsylvania. Since hemp’s inclusion in the 2018 Farm Bill, Rodale’s hemp web page hits have grown 10-fold.

Better Products All parts of the hemp plant are useful in multiple ways, and hemp has applications in textiles, construction, bioremediation, technology, nutrition and health, including cannabidiol (CBD). The seeds are rich in protein, essential fatty acids and vitamins. They can be eaten, ground into flour or pressed for oil that is used for cooking or in body care products. The stems undergo decortication to separate the long outer fibers (bast) from the short inner fibers (hurd). Hemp hurd makes extremely durable hempcrete for construction, absorbent and dust-free animal bedding or pellets for heating stoves. An exponential rise in the use of hemp is expected because it can replace products

made from paper, wood, plastic, cotton and fossil fuels. “Hemp fiber is going to dominate the market once we get to the full manufacturing potential,” says Erica Stark, executive director of the National Hemp Association, in Washington, D.C. The first introductions consumers can expect include hemp paper products, such as plates and toilet paper, and biodegradable hemp bioplastics like cutlery and cups. Construction materials and other products are expected to quickly follow.

Environmentally Friendly The Institute of Papermaking and Printing, at the Technical University of Lodz, Poland, did a 2015 study comparing making paper from wood to making it from hemp. Among the findings: hemp takes four months to grow, while trees need 20 to 80 years. An acre of hemp can produce four or more times as much paper as an acre of trees. Hemp paper doesn’t need toxic bleaching and can be recycled twice as many times. Other studies concur. Paper without deforestation would be a major benefit, but it’s a minor job on hemp’s profound résumé. “Hemp needs to be a part of every climate change conversation, not only because it sequesters huge amounts of carbon during cultivation, but also because construction products made out of hemp will continue to sequester carbon for up to 100 years,” says Stark.

Hemp could also help save the depleted soil on U.S. farmland that has been destroyed by tilling and synthetic fertilizers. “We have to rebuild the soil by putting carbon back in and increasing organic matter,” says Valentine. Hemp does this with a massive root biomass that breaks up compacted soils, improves water infiltration and reduces runoff and erosion. Fast-growing hemp naturally suppresses weeds, needs no pesticides and isn’t picky about soil, water or latitude. By comparison, cotton is water-intensive and uses 25 percent of the world’s pesticides.

Income for Farmers

Used in crop rotation, hemp’s soilenhancing qualities can increase profits on subsequent crops. While cover crops don’t usually have return value, hemp provides additional revenue streams. But the revenue isn’t quite there yet, because the supply chain isn’t complete. Seed supply, farm equipment, education, processing facilities and manufacturers are all links that are developing simultaneously. “Fiber processing facilities will be available soon. Manufacturers are anxious to start incorporating hemp,” says Stark. The lack of buyers isn’t deterring farmers. Neither are warnings that current harvesting equipment can spark disaster when hemp fiber wraps around rotating parts, heats up and combusts. Dustin Enge, a third-generation farmer in Prairie du Sac, Wisconsin, started Honey Creek Hemp in 2017. He planted six acres of hemp. “I think it’s a long-term viable commodity for farmers. Right now, it’s the Wild West of agriculture. Everyone is trying different things,” says Enge, who modified a harvester for hemp. “I spent about two hours harvesting and 20 hours torching the fiber off my equipment.” Even so, he will plant more acres when he knows it will sell. Behold the sprouting of the hemp industry as an ancient plant takes root in the modern world. Julie Peterson writes from rural Wisconsin and can be reached at JuliePeterson2222@ gmail.com. March 2020

calendar of events

SATURDAY, MARCH 14

savethedate

THURSDAY, MARCH 5

SATURDAY, MARCH 14

No Lights, No Lycra Milwaukee – Thur through Apr 9. 6-7pm. A casual free-form dance class that occurs in a dimly lit room for the pure joy of dancing. No Lights, No Lycra is a friendly, nonjudgmental, drug- and alcohol-free atmosphere where everyone is a dancer. Open to all ages, genders, backgrounds and demographics. $5/per class. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Ginny Clark: 414-425-1249. NoLights NoLycra.com. Crystal Healing Series – Thur through Mar 26. 6:30-8:30pm. Learn the basic of crystal/stone healing, how to use two crystal wands for healing, rules of thumb and much more. $35/per evening. Free Spirit Crystals, 4763 N 124th St, Butler. 262-7900748. FreeSpiritCrystals.com.

SATURDAY, MARCH 7 CATE – Catholic Around the Edges – Mar 7, 14, 21, 28. 10:30-11:55am. An independent personal spirituality series by a feminine spiritual teacher, Anne Wondra, during Lent. This is not church-affiliated; it’s for evolving soul and spiritual life-travelers. $195. Preregistration required. WonderSpirit Soul Sistering, Kindred Spirit Center, 2312 N Grandview Blvd, Ste 101, Waukesha. 262544-4310. WonderSpirit.com/calendar

TUESDAY, MARCH 10 Tosa Lightworkers’ Meeting – 7-8:30pm. This group is to explore and share the many ways we express our light of divinity through different healing modalities, intuition, shamanism, drumming. Special Guest presenter: Garrett Boyd of the Great Spirit Church. He will be speaking on Native American Spirituality. $5. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-4750105. UnityCenterMilwaukee.com.

WEDNESDAY, MARCH 11 Drum Making Workshop – 5:30-9:30pm. Craft your own ceremonial hand drum. Choose from a variety of hides; you will be taught the various medicine gifts each animal brings and to use the drum for meditation and healing. Registrations and hide selection needed 1-2 weeks prior to class. $195, includes all materials to create a 15” ceremonial drum and drumstick. Golden Light Healing Retreat Center. Info: 920-609-8277. GoldenLightHealing.net.

FRIDAY, MARCH 13 Introduction to Stress Free Buddhism – 7-8:30pm. With Domo Geshe Rinpoche. Recognizing the toll that stress is taking on our inner life is half of the journey to peace. Where to start or how to get back on track in healing. $15. Unity Center in Milwaukee, 1717 N 74rd, Wauwatosa. 262-370-5974. Info, RSVP: White-Conch.org.

Milwaukee

Ancient Mysteries and Their Value to You Today – 9am-4pm. With John Van Auken, guest presenter from A.R.E. Virginia Beach. Presented by The Milwaukee Area Association for Research and Enlightenment, Inc and the Edgar Cayce Holistic Center Chicago (A.R.E.). 33 E 4 Mile Rd, Racine. For more info: 847-299-6535. Register: WisconsinAreAffiliates.regfox.com/ ancient-mysteries-with-john-van-auken. Guided Meditations to Reduce Stress – 1-4:30pm. Workshop with Domo Geshe Rinpoche. How does change help us release stress and how do we know which changes are good for us. How did the Buddha become so peaceful. $35. Unity Center in Milwaukee, 1717 N 74rd, Wauwatosa. 262-370-5974. Info, RSVP: White-Conch.org.

SUNDAY, MARCH 15 Stress Free Lifestyle in a Busy World – 1:30-3pm. With Domo Geshe Rinpoche. How did the Buddha become so peaceful; it is possible for us too. $15. Angel Light LLC, 13300 Watertown Plank Rd, Elm Grove. 262-370-5974. Info: White-Conch.org.

WEDNESDAY, MARCH 18 Whispers on the Wind Shamanic Program w/ Amy Wilinski – Group #21, 2020: Mar 18-22, June 24-28, Aug 19-23, Oct 28-Nov 1. Intensive training program in shamanism, energy medicine and self-transformation. Meet four times over 12 months. Learn core energy healing techniques: power animal and soul retrieval, clearing of past life and ancestral imprints, connecting with the forces of nature. Golden Light Healing Retreat Center. Info: 920-609-8277. GoldenLightHealing.net.

SATURDAY, MARCH 21 The Mental Health Summit – 9am-5pm. Learn to overcome the devastating effects of stress, anxiety, depression, trauma and PTSD. Receive valuable information and training you can access at your convenience. Preregistration required. $297; includes lunch and lifetime online access to recording. Medical College of Wisconsin, 8701 W Watertown Plank Rd, The Alumni Center Rm 1060, Wauwatosa. 414-366-0469. MentalHealthSummitGroup.com.

TUESDAY, MARCH 24 Spiritual Discussion – 6:30-7:30pm. Inner Guidance, including: Attune to Your True Self, Develop Greater Confidence and Ignite Your Creativity. Sponsored by Eckankar of SE Wisconsin. Free. Bay View Library, 2566 S Kinnickinnic Ave, Milwaukee. Info, Gary: 414-940-6766. Eckankar-WI.org.

The Teachings of Bruno Groening – 2-3:30pm. Groening taught about a natural power that can heal the body and help with life issues. Healings of chronic illnesses, pain, depression and addictions, medically verified by physicians, will be presented. Instructions will be given on connecting to the healing stream. Donations appreciated. Kingo Lutheran Church, 1225 E Olive St, Shorewood (please use side entrance). Info: 414-213-0113. Bruno-Groening.org/en.

TUESDAY, MARCH 31 Meet Your Spiritual Health Team: A Workshop – Mar 31, Apr 7, 14. 6:30-8:30pm. Learn to connect with your team to address your health – any illness, injury or condition. $175. Enroll by Mar 24 with deposit. Nelipot’s Mind & Body Rejuvenation, 4629 N Port Washington Rd, Glendale. TamiFriday.com.

plan ahead APRIL Bloom into Spring Retreat – Apr 3-5. Fri 5pm to Sun 11am. Experience: Sacred contract with castle, transformative doll-making. $200; includes accommodations for two nights and food. Shalom House, West Bend. 612-991-4481. AQuietPlaceToBe.com. Ancient Irish Celtic Shamanism – Apr 17-19. 9-6pm. Explore the Celtic shamanic traditions as Amantha Murphy from Ireland leads us through ceremony, teachings and healings in these ancient Irish ways. $599/commuter, $659/camping, $709/shared cabin room (triple occupancy), $79/single private cabin room. Held at Golden Light Healing Center. For info: 920-609-8277. GoldenLightHealing.net.

MAY Herbal Apprenticeship Workshop – May 16-17. Foundations certificate-level botanical medicine course, combining the intuitive art and solid science of botanical medicine; lots of hands-on opportunities. With master herbalist, Gigi Stafne. $275/commuter, $305/camping, $330/shared cabin, $375/private cabin. Held at Golden Light Healing Retreat Center. For info: 920-609-8277. GoldenLightHealing.net.

savethedate FRI-SAT, MAY 29-31 Midwest Women’s Herbal Conference: Living on Purpose – May 29-31. Keynotes by Cornelia Cho, MD, and Robin Rose Bennett, herbalist and author. Includes workshops, plant walks and a kids’ camp, as well as teen herbal camps, red tent space, fire circles, singing circles, delicious, locally sourced farm-to-table meals and more. Camp Helen Brachman, Almond, WI. For more info: MidwestWomensHerbal.com.

SATURDAY, MARCH 28

AUGUST

Vision Board Class – 1-4pm. A vision board is one of the most valuable visualization tools available. These inspirational collages serve as your image of the future, a tangible example, idea, or representation of where you are going. They should represent your dreams, your goals and your ideal life. $25. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Ginny Clark: 414-425-1249. UnityCenterMilwaukee.com.

Mediumship Workshop: UK Medium Mavis Pittilla – Aug 27-28 and Aug 29-30. Mediumship workshop with UK medium Mavis Pittilla. Prerequisite: workshop with Mavis Pittilla or working as a professional medium. With over 50 years of experience, Mavis is considered one of the top mediums in the world. This is an opportunity not to be missed. For more info: 920-609-8277. GoldenLightHealing.net.

NaturalMilwaukee.com

ongoing events

APRIL

Email Publisher@NaturalMilwaukee.com for guidelines and to submit entries.

sunday

Healthy Home

A.C.I.M. Study Group – A Course in Miracles study group, following Fellowship. Love offering. Conference Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenterMilwaukee.com.

monday Life Journey Group – 7-9pm. 1st & 3rd Mon. Like-minded people who wish to grow spiritually come together to explore ideas and discuss topics of interest without fear of judgment. Free. Fireside Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenter Milwaukee.com.

tuesday Life Journey Group – 2-4pm. 1st & 3rd Tue. Like-minded people who wish to grow spiritually come together to explore ideas and discuss topics of interest without fear of judgment. Free. Fireside Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenter Milwaukee.com. Women’s Group – Last Tuesday. 6pm. This open group offers friendship, understanding and acceptance in a safe, confidential setting. Group leader is Sue Albert, 414-530-5595. Free. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-5305595. UnityCenterMilwaukee.com.

wednesday Writing Wednesdays for Women to Write – 10:30am-12:30pm. 4th Wed. With Anne Wondra. $12.50. Fireside Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Anne: 262-544-4310. UnityCenterMilwaukee.com. Wisconsin Asberger’s Empowerment Group – 6:30-9pm. 2nd & 4th Wed. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Unity CenterMilwaukee.com.

Coming Next Month

thursday

Plus: Grassroots Climate Crisis Strategies

Minister’s Book Study – 9:15-10:45am. This is an open discussion, the new book for study will be selected. All are invited. Free. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-4750105. UnityCenterMilwaukee.com. Silent Unity Prayer and Healing Circle – 11am. This prayer time coincides with the prayer time at World Headquarters Silent Unity where prayer partners are praying 24/7/365. This is a powerful time to join in prayer. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenterMilwaukee.com.

saturday Citizens Climate Lobby – 11am-1pm. 2nd Sat. This is a non-partisan group dedicated to finding effective ways to preserving and protecting our planet from further climate change. Wedding Suite, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenterMilwaukee.com. Wisconsin Asberger’s Empowerment Group – 6:30-9pm. 1st & 3rd Sat. Group game nights. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. UnityCenterMilwaukee.com. Instrumental Sound Healing: Reset Your Frequency – 7-9pm. 1st Sat. Take a journey with soothing, healing sounds and vibrations for relaxation of the body and a renewal of spirit. $15/cash per person. Anyone in substance abuse recovery is admitted free, but must email Ron Uttke at Ruluju11@gmail. com in advance. A Space for Change Studio, 3073 S Chase Ave, #630, Building 28, Milwaukee. Ron Uttke: 414-793-5884. Facebook.com/ru.in.7712.

To advertise or participate in our next issue, call

414-841-8693 March 2020

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 nighttime stuffiness if used just before cientists recently discovered bed. One man said, “Best sleep I’ve had time. He hasn’t had a single cold for 7 a way to kill viruses and in years.” years since. bacteria. Copper can also stop flu if used early He asked relatives and friends to try 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. placed 25 million live flu viruses on a he patented CopperZap™ and put it on Colds start CopperZap. No viruses were found alive the market. when cold viruses soon after. Soon hundreds get in your nose. Dr. Bill Keevil led one of the teams of people had Viruses multiply confirming the discovery. He placed tried it and given fast. If you don’t millions of disease germs on copper. feedback. Nearly stop them early, “They started to die literally as soon as 100% said the they spread and copper stops colds if they touched the surface,” he said. cause misery. People have even used copper on used within 3 hours In hundreds cold sores and say it can completely after the first sign. of studies, EPA prevent outbreaks. Even up to 2 New research: Copper stops colds if used early. and university The handle is days, if they still researchers have confirmed that viruses curved and finely get the cold it is milder than usual and and bacteria die almost instantly when textured to improve they feel better. touched by copper. contact. It kills germs Users wrote things like, “It stopped That’s why ancient Greeks and picked up on fingers my cold right away,” and “Is it Egyptians used copper to purify water and hands to protect supposed to work that fast?” and heal wounds. They didn’t know you and your family. “What a wonderful thing,” wrote about microbes, but now we do. Copper even kills Physician’s Assistant Julie. “No more 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 have become resistant Pat McAllister, 70, received one 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 keep serious infection away. It may even works.” Protection Agency) show germs die save a life. Now thousands of users have simply fast on copper. So some hospitals tried The EPA says copper still works stopped getting colds. copper for touch surfaces like faucets even when tarnished. It kills hundreds of People often use CopperZap 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, serious or even fatal illness. used to get colds after crowded flights. and saved lives. CopperZap is made in America of Though skeptical, she tried it several The strong scientific evidence gave pure copper. It has a 90-day full money times a day on travel days for 2 months. inventor Doug Cornell an idea. When back guarantee. It is $69.95. “Sixteen flights and not a sniffle!” she he felt a cold about to start he fashioned Get $10 off each CopperZap with exclaimed. a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA18. 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 Milwaukee NaturalMilwaukee.com 28

New device stops cold and ﬂu

community resource guide Connecting you to the leaders in natural health care and green living in our community. To be included in the Community Resource Guide, email Publisher@NaturalMilwaukee.com to request our media kit.

ANIMAL COMMUNICATION/ HEALING BEST DAY HEALING Lisa Brown 515-203-5561 BestDayHealing.com

Your animals have a message for you! Healing for you and your animals. Animal communication, loved ones in spirit, animal energy healing, events, classes, and private lessons. Lisa can work remotely.

COLON HYDROTHERAPY RENEW HOLISTIC WELLNESS

4727 S Howell Ave, Ste LL, Milwaukee 414-331-8626 RenewHolisticWellness.com Kelly Kolodzinski specializes in t h e r m o g r a p h y, c o l o n h y d r o t h e r a p y, i n t e g r a t i v e nutrition, coaching and reiki. Renew Holistic Wellness provides a fresh approach to transforming your health and wellness. See ad, page 10.

CRYSTALS ANGEL LIGHT CENTER FOR THE HEALING ARTS

13000 Watertown Plank Rd, Elm Grove 262-787-3001 • AngelLightLLC.com Our Crystal Emporium features unique and exquisite crystals, stones and natural stone jewelry at affordable prices. Crystal Workshops and therapeutic Crystal Healing sessions are also available.

FREE SPIRIT CRYSTALS

4763 N 124 St, Butler • 262-790-0748 FreeSpiritCrystals.com Besides selling beautiful stones and crystals, we offer a variety of healing sessions, crystal healing classes, reiki, astrology, tarot readings and spiritual counseling. See ad, page 10.

DENTISTRY BIONICA DENTAL WELLNESS 2566 Sun Valley Dr, Delafield 262-337-9745 BionicaDentalWellness.com

Come experience modern, comprehensive, biological dentistry for the health-conscious c o m m u n i t y. D r . U d o k a Holinbeck’s holistic approach will give you confidence in your smile and your health. See ad, page 11.

HOLISTIC DENTISTRY OF PORT WASHINGTON

220 N Franklin St, Port Washington 262-235-4525 HolisticDentistryWI.com Dr. Railand is passionate about treating all ages with a whole body perspective. We combine advanced alternative treatments with conventional procedures to provide true wellness. See ad, page 32.

INTEGRATIVE DENTAL SOLUTIONS 23770 Capitol Dr, Pewaukee 6789 N Green Bay Ave, Glendale 262-691-4555 • WINaturalDentist.com

“…Because a healthy Body, starts with a healthy Mouth.” Our office specializes in treating the cause of the problem and not just the symptoms; we offer the latest advances in dentistry. See ad, page 3.

WHOLEHEALTH BIOMIMETIC & BIOLOGIC FAMILY DENTISTRY

125 W Wisconsin Ave, Ste 102, Pewaukee 262-737-4004 WholeHealthFamilyDentistry.com Dr. Schwartz is board certified in Biomimetic Dentistry, Integrative Biologic Dental Medicine and is a Board Certified Naturopathic Physician. We offer the best and healthiest dentistry for our patients.

LAWNCARE/LANDSCAPE SERVICES ECO HARMONY LANDSCAPE

414-810-5858 Info@EcoHarmonyLandscaping.com Mike.EcoHarmony@gmail.com EcoHarmonyLandscaping.com Ecologically minded, full-service landscape company servicing SE Wisconsin. Specializing in sustainable ideas and low-maintenance solutions. Professional Craftsmanship Inspired by Nature. See ad, page 23.

LACEWING

Diane Olson-Schmidt • 414-793-3652 LaceWingGdcs@att.net Garden consultation, instruction, landscape design, wildflowers and woodland gardens, prairies, small ponds, rain gardens, landscape maintenance, organic lawn care. Organic landscape practices in all habitats. See ad, page 7.

LED PHOTO REJUVENATION WHITE SAGE SPA

Susie Raymond, Esthetician, Life Coach, Reiki Master/Teacher WhiteSageSpa.com • 414-352-6550 Reveal your radiance through natural methods of skin rejuvenation, including photo rejuvenation, gentle peels, natural/ organic customized facials. Susie brings 19 years of experience to every service and has a gentle healing touch. See ad, page 13.

LIFE COACH WONDERSPIRIT SOUL SISTERING Anne Wondra 262-544-4310 • WonderSpirit.com

Life should feel good; relationships and surroundings are support systems; so is a confidant to support our soul searching, growing. Spiritual and life conversations to feed and free, uplift and empower your life. See ad, page 13.

MASSAGE THERAPY MIND & BODY CONNECTION THERAPEUTIC & ORTHOPEDIC MASSAGE

12336 W Layton Ave, Ste 5, Greenfield Christine Maddox • 414-377-9593 Offering craniosacral therapy, neuromuscular re-education therapy, myofascial release, reiki, soft tissue mobilization, sports massage, therapeutic massage. See ad, page 23.

March 2020

MEDICINE – FUNCTIONAL & INTEGRATIVE BROOKFIELD LONGEVITY AND HEALTHY LIVING CLINIC 17585 W North Ave, #160 262-784-5300 • LiveLongMD.com

MENTAL HEALTH WILDSTONE WELLNESS

10040 N Port Washington Rd, Mequon WildStoneWellness.com 262-424-6624 Melissa Hale, licensed psychotherapist and life coach, offers a healing approach integrating traditional psychology with supportive holistic techniques. Accepting some insurance providers.

Specializing in Anti-Aging Medicine. Board certified. Using a holistic approach to weight loss, hormone balancing, Alzheimer’s prevention, integrative cancer care and Mold (CIRS) care. See ads, pages 9 and 13.

GREENSQUARE INTEGRATIVE HEALTH CARE CENTER 6789 N Green Bay Ave, Glendale 414-292-3900, Ext 4797 GreenSquareCenter.com

MYOFASCIAL RELEASE WHITE WOLF MFR 4406 S 68th St, #102, Greenfield 414-543-0855 • WhiteWolfMFR.com Tony Grimm, LMT since 2007; expert-level JFB Myofascial Release therapist. MFR is the most effective treatment to eliminate or reduce pain using gentle pressure to get lasting results.

25+ Integrative natural healing and medical specialists offer drug-free, patient-centered care. We treat the cause, not the symptom, using the latest integrative strategies. Enjoy affordable daily health & fitness classes, all in a beautiful neighborhood setting.

MEDICINE - NATUROPATHIC LAKESIDE NATURAL MEDICINE

PHYSICAL THERAPY 1212 BODYWORKS

20720 W Watertown Rd, Ste 100, Brookfield 414-405-3956 1212BodyWorks.com

4433 N Oakland Ave, Shorewood LakesideNaturalMedicine.com 414-939-8748

Experience Muscle Activation Techniques (MAT) to resolve muscle weakness at the root of pain and tightness. Emily helps you walk, bend, lift, reach and balance with ease. See ad, page 8.

Dr. Sarah Axtell and Dr. Joanne Aponte are naturopathic doctors with a focus on autoimmune diseases, gastrointestinal disorders, hormone imbalances, weight loss and hypothyroidism. See ad, page 20.

REGENERATIVE MEDICINE REGEN MED PAIN RELIEF CLINICS 15720 W National Ave, New Berlin 262-785-5515 • RegenMedPainRelief.com

Exceptional chiropractic and wellness clinic with a special focus on chronic pain relief. Offering MLS Laser Therapy, massage, exercise rehabilitation, functional medicine and more. See ads, pages 5 and 17.

Nothing is more beautiful than the loveliness of the woods before sunrise. ~George Washington Carver

Milwaukee

NaturalMilwaukee.com

REIKI CINDY CARLSON REIKI AND ENERGY HEALING

121 E Silver Spring Dr, Ste 208, Whitefish Bay 414-758-0657 • CarlsonHealing.com Reiki/energy healing is a powerful treatment that helps the body relax at a very deep level, allowing the body to activate its own ability to heal itself. See ad, page 20.

RETREAT CENTER GOLDEN LIGHT HEALING RETREAT CENTER

Amy Wilinski, • 920-609-8277 GoldenLightHealing.net Offering workshops, sessions, group & personal retreats in shamanism, mediumship, reiki, psychic development and more.

SCHOOLS/TRAINING ART OF HEALING SCHOOL OF ENERGY MEDICINE

13300 Watertown Plank Rd, Elm Grove 262-787-3001 • AngelLightLLC.com Wisconsin’s premier School for Energy Medicine Training offering individual classes, certificate and diploma programs. Built on the belief that knowledge, competency and professionalism must exist at the very foundation of Energy Work.

SPIRITUAL UNITY CHURCH

Rev Mari Gabriels on 1717 N 73rd St, Wauwatosa • 414-475-0105 UnityChurchInMilwaukee.org A God-centered c o m m u n i t y, welcoming all to come and share the gifts of divine love, life, peace, joy and abundance. Join us Sundays, 10 am. See ad, page 23.

THERMOGRAPHY RENEW HOLISTIC WELLNESS

4727 S Howell Ave, Ste LL, Milwaukee 414-331-8626 RenewHolisticWellness.com Kelly Kolodzinski specializes in thermography, colon hydrotherapy, integrative nutrition, coaching and reiki. Renew Holistic Wellness provides a fresh approach to transforming your health and wellness. See ad, page 10.

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Natural Awakenings Milwaukee March 2020

Articles inside

HEMP GETS HOT

CBD’S NEW FRONTIER

THE ROOTS OF

Contents

MEATLESS MAKEOVER