Natural Awakenings Greater Boston/Rhode Island March 2021

E R F

E HEALTHY

LIVING

THE HEALING POTENTIAL OF PSYCHEDELICS

HEALTHY

PLANET

COUNTERTOP GARDENING REGENERATIVE FARMING

HOW IT CAN SAVE THE PLANET

DOGS ON DIETS DETOXIFICATION DURING A PANDEMIC

WHY IT’S IMPORTANT

March 2021 | Greater Boston / Rhode Island Edition | NA-GBRI.com

DEPARTMENTS 7 news briefs 12 health briefs 13 global briefs 19 wise words 20 healing ways 22 conscious eating 25 inspiration 26 fit body 28 green living 30 natural pet 31 classifieds 32 resource guide

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Natural Awakenings | Greater Boston/Rhode Island | March 2021 issue

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14 14 DETOXIFICATION DURING A PANDEMIC Why It’s Important

16 DOWN TO EARTH

The Promise of Regenerative Organic Farming

19 JEFF TKACH ON REGENERATIVE HEALTHCARE

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20 THE HEALING POTENTIAL OF PSYCHEDELIC MEDICINES

Promising Studies on Stress Disorder, Depression and Addiction

22 INDOOR EDIBLE GARDENING

Grow Veggies, Sprouts and Microgreens Year-Round

25 HEALING FROM GRIEF

26 ON A ROLL

Foam Rollers Ease Pain and Workout Recovery

28 HEMP-DERIVED CANNABIDIOL A Primer on the Latest Research

30 CANINE OBESITY When Doggies Need Diets

Four Ways to Find Peace

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director’s letter Welcome to the second edition of the “new” Natural Awakenings Greater Boston/Rhode Island magazine.

We are so excited to be reaching new audiences and crossing the not-so-distant span from Rhode Island to the Boston area.

My journey with Natural Awakenings dates back to the fall of 2007. At the time, I had been in banking for 20 years and was looking for a change. While visiting my mother-in-law in Orlando, Florida, my husband and I went to a small breakfast place one morning where I picked up the Orlando edition of Natural Awakenings.

Having been interested in natural health since I was a teenager, I fell in love with the magazine before breakfast was finished. It was as if the skies opened and the heavens sang when I came across the franchise ad that said “Join Our Family of Publishers.” By the time the weekend was over, I was hooked.

I went ahead with the due diligence, but something in me just knew that it was what I was meant to do. I left my job at the bank in May of 2008, jumped off the cliff, purchased the Rhode Island territory and never looked back. The people I have met and the experiences I have had over these past 12 years as publisher of the Rhode Island edition have been among some of the best in my life. That I met Maisie Raftery, the Boston publisher, back in 2010 has been a bonus beyond words. We have worked together over the years on various local projects, and as we worked through the challenges of 2020, it was obvious we could collaborate and deliver so much more value to our customers and readers together. So here we are, looking forward to all the great things the future has in store for us.

The old quote “Man Plans, and God Laughs” has never been truer than during these last 12 months. I like to have at least a general outline of a plan in life, and yet this pandemic has thrown me off as it has so many. Doing something with the Boston magazine had been hinted at, thought about and maybe even dreamed of from time to time, and then, rather suddenly, the time was now. With the many moving parts of two separate but similar magazines merging, we are working hard to create balance and achieve representation for all communities we serve. I will still be here behind the scenes, and look forward to connecting with all of my old friends, as well as new ones, as we come together to make our dreams a reality.

We are headed fast toward springtime with March 21 just three weeks away.

Maisie and I have so much to be grateful for and to look forward to as we continue on this crazy journey, together. The vaccines are out and much of our economy will be back in business in the coming months. Talk to us about your ideas and let us share ours for how to reconnect. Let’s reimagine what we’re capable of achieving together.

Here’s to a bright future,

Maureen Cary Director of Operations

A Special Thank You to Our Sponsors:

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Natural Awakenings is printed on recycled newsprint with soy-based ink.

news briefs

New Naturopathic Medicine Clinic Opening in April

Dr. Chrysanthi Kazantzis (Dr. Kaz), ND, MS, is delighted to announce the opening of her new naturopathic medicine practice, Anasa Personalized Medicine, on April 5, in Providence.

Kazantzis is an expert in naturopathic and functional medicine who uses a personalized approach with each patient to achieve optimal health. She has been practicing for the past five years in both Connecticut and Rhode Island. She completed her education at the University of Bridgeport where she received a Doctorate in naturopathic medicine and a master’s degree in nutrition. Previous to that, she graduated from the University of Rhode Island with a bachelor’s degree in nutrition Dr. Kaz and food science.

Kazantzis, who is a member of the American Association of Naturopathic Physicians {AANP), is passionate about supporting the expansion of naturopathic medicine and serves as the president of the Rhode Island Association of Naturopathic Physicians {RIANP}. She sees patients with a variety of health concerns including digestive disorders, cardiovascular dysfunction, thyroid disorders, diabetes, Lyme disease, arthritis and more. She addresses these conditions through herbal medicine, supplements, homeopathy, guided nutrition and lifestyle counseling.

By visiting Anasa Personalized Medicine, patients will have the opportunity to learn the most up-to-date research, receive expert guidance and access the newest functional lab testing, the best quality supplements and natural products.

Location: 245 Waterman St., Ste. 308, Providence, RI. For more information or to schedule an appointment, call 401-484-1882, email AnasaMedicine@gmail.com or visit AnasaMedicine.com. See ad on page 8 and Resource Guide on page 34.

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Self-Paced Online Ayurveda Health Counselor Training Program

Ayurveda, the time-proven holistic medical system of India, also known as the science of longevity and self-healing, is fast becoming a household word creating a demand for local, qualified registered Ayurveda health counselors. Sacred Stone School is now offering a self-paced training program that can be learned online affordably in either a seven- or 12-month program. This advanced, comprehensive form of life coaching includes training in massage, nutrition, medical astrology, yoga, genetic constitution, epigenetic principles and energy medicine.

“Due to all the recent changes in 2020, many people are at a crossroads in their lives, in search of a new direction, career or focal point,” says Karyn Chabot, M. Ay, LMT, RYT. “People are leaving their corporate jobs and enrolling in online education for a new career where they can be of service to others and at the same time heal themselves.”

Sacred Stone School is state regulated by the Rhode Island Office of the Postsecondary Commissioner and approved as an organization member by the National Certification Board for Therapeutic Massage & Bodywork. More than 3,000 students in the metaphysical healing arts have graduated from the school.

Students need to be self-motivated and -directed, happily working on their own from the comfort of their own homes. The online audio and video library is robust and inspiring, featuring more than 50 video recordings of the top Ayurvedic masters in the world including Dr. John Doulliard, Marc Halpern, David Frawley and Dr. Vasant Lad. Additionally, more than 40 audio recordings from the National Ayurvedic Medical Association’s annual conferences are provided upon enrolling. The program also includes an online Anatomy and Physiology self-paced course and a free Ayurvedic Bodywork Specialist course that is a highlighted specialty of the online program.

For more information, call 401-680-3934 or visit SacredStoneHealing.com. See ad on page 29 and Resource Guide on page 32.

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news briefs NEW Zoom Lectures Check our website for upcoming lectures

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Morning Mindset Book Study with Benjamin Blackett

Join life mastery consultant and motivational speaker, Benjamin Blackett, at 9:05 a.m., Monday through Friday, for 20 minutes of livestream on Facebook for a discussion about the book, Friendship with God, by Neale Donald Walsch. ParBenjamin Blackett ticipants do not need to have the book to join, nor have read every chapter to keep up. The study consists of Blackett reading and discussing with his viewers, inviting their thoughts and comments.

This daily time with Blackett is for anyone that is longing to have an unfulfilled dream come true or is unhappy with where they are right now, whether it be an unsatisfying job, an unfavorable health prognosis, not having that wonderful relationship with a life partner or feeling there is never enough time or money to be able to do the things we want to be doing with our life. Blackett will help participants become even more clear about their purpose, get more clarity about their vision and help them feel more confident in their life.

Cost: Free. Location: Livestream at Facebook.com/Benjamin BBlackett. For more information, call 401-855-2008 or email Bbb3pips@gmail.com.See ad on page 27 and Resource Guide on page 32.

Navigating the Path to Optimal Health The BioMed Center and Marion Institute introduce BioBites, a virtual house call for people’s health and wellness. At noon, March 2, join guest speaker Dr. Dickson Thom for an educational hour and discussion on the nature and core principles of biological medicine, how to find practitioners that can support us on the path to better health and recommended assessments and therapies.

Dickson Thom, DDS, ND, has more than 40 years of experience as a clinician and more than 20 years as a medical professor. He lectures extensively throughout North America and is the author of two books, Coping with Food Intolerances and Unda Numbers: An Energetic Journey to Homeostasis and Wellness. For the last five years he has focused on building The American Center for Biological Medicine, a state-of-the-art clinic in Scottsdale, Arizona.

Everyone is on a health journey. While there are moments when we may know the exact steps to take to improve our overall health, much of the time, that journey is an ongoing process of learning and action. Often, the most relevant question is: What’s next? Join in the conversation designed to add new material to the ongoing conversation around health.

Cost: Free. Location: Zoom. Register at bit.ly/march2biobite. Submit questions in advance to KMannix@MarionInstitute.org.

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news briefs

7th Annual Massachusetts Urban Farming Conference

The 7th annual Massachusetts Urban Farming Conference (UFC) will convene local and regional experts, advocates and innovators on March 5, 6, 9 and 11, to support and promote urban farming enterprises across Massachusetts. During this virtual event, the local urban farming community, along with cross-sector partners, will address challenges, highlight successes and share resources at one of the best educational and networking events for this thriving sector.

Keynote speakers are Jillian Hishaw, Esq. LLM, FARMS, an innovative strategist, founder and attorney in the areas of agriculture, food systems and asset protection; Karen Washington, co-owner of Rise & Root Farm and co-founder of Black Urban Growers, who lived in New York City all her life and has spent decades promoting urban farming as a way for all New Yorkers to access fresh, locally grown food; Greg Watson, director of policy and systems design at the Schumacher Center for a New Economics and whose work currently focuses on community food systems and an initiative to improve global systems literacy; and Emmanuel Pratt, co-founder and executive director of Sweet Water Foundation, who is an urban designer creating a model of resident-driven community development in neighborhoods that have suffered the effects of long-term disinvestment.

All conference presentations will be recorded (unless noted otherwise) and will be available for participants to view up to six months after the conference.

Cost: $50-$150. Tickets are on EventBrite.

For more information or for discounts on youth, college or group tickets, contact Rose Arruda at Rose.Arruda@mass.gov.

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news briefs

Postal Service Reminds Residents to Keep Path to Mailbox Clear

Letter carriers are on the front line of severe weather conditions. Doorstep deliveries, painted porches and steps quickly grow hazardous, which is why Leroy Middleton, the postmaster of Boston, reminds us, “If letter carriers cannot reach your mailbox, they cannot deliver your mail.”

To help keep postal workers safe while making their appointed rounds, Middleton encourages residents to include their mailbox in their snow removal routine. “While salting and rubber-backed mats help, we rely on you to clear the snow,” Middleton says. “If there’s a warm spell, and the melting snow puddles, a quick freeze can make a sidewalk slick again.”

Residents that receive delivery to roadside mailboxes also must keep the approach to, and exit from, the mailbox clear of snow or any other obstacles, like trash cans and other vehicles. “The carrier needs to get in, and then out, without leaving the vehicle or backing up,” says Middleton. “The area near the mailbox should be cleared in a half-moon shape to give the carrier full visibility.”

For more information about the Postal Service, visit usps.com and Facts.usps.com.

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health briefs

Getting an MRI or CT scan is typically not a relaxing experience, and patient discomfort, anxiety or agitation can affect the quality of the image. Taking note of businesses that use lighting to create a mood, researchers from Pepperdine University demonstrated that patient unease in imaging centers can be modified with the use of colored LED lights. In a pilot study involving 35 subjects, 43 percent found blue lighting most relaxing, while 31 percent preferred yellow. The least relaxing lighting color was red, according to 69 percent of participants, followed by yellow (17 percent) and green (11 percent).

Each subject was given a handheld device to set the hue, intensity and brightness of lighting, and most chose blue. No patient preferred the standard bright, white lighting of healthcare environments.

“When given the opportunity to change a single aspect of the environmental or imaging facility experience, patients feel much more in control of the otherwise unfamiliar and uncomfortable setting,” write the authors in the Journal of Medical Internet Research.

Ginger root (Zingiber officinale), used historically in traditional medicine to treat indigestion and nausea, may also help people with Type 2 diabetes, suggests a new study from Brazil. Researchers conducted a randomized, double-blind study of 103 people with Type 2 diabetes that were taking medications.

Those taking 1.2 grams of ginger powder for 90 days experienced a significant drop in the level of fasting blood sugar, total cholesterol and LDL cholesterol compared to those taking a placebo.

Use Green Tea Extract and Curcumin to Ward Off Oral Cancer Early signs of oral cancer can include white patches, sores and lumps inside the mouth, biomarkers known collectively as oral potentially malignant disorders (OPMD). To see if two natural chemopreventive agents—green tea extract and curcumin—could reverse these conditions, researchers in India tested 60 people with OPMD, splitting them into three groups. One group was given 400 milligrams (mg) of green tea extract in a capsule, as well as a gel; a second group was given 475 mg of curcumin; and the third received a combination of the first two treatments.

After 12 weeks, researchers found that the supplementation had significantly reduced OPMD biomarkers in all three groups, with particularly strong results in the combination group, suggesting a synergistic effect.

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Use Colored LED Lights to Relax

Try Ginger to Lower Diabetes Markers

global briefs

Fishy Business

Saving Coral Reefs Worldwide

The International Coral Reef Initiative (ICRI) has urged governments to take action to save the planet’s remaining coral reefs and their attendant fish populations, because collective human impacts are leaving fewer places untouched, with only 15 percent of the Earth’s land mass formally protected and global biodiversity declining at an unprecedented rate. To that end, a new online data platform, MERMAID (DataMermaid.org) helps scientists and management officials collect, organize and disseminate data on reef fish biomass and diversity, as well as the cover of hard corals, fleshy algae and other benthic groups—all identified by ICRI as key indicators of coral reef health, integrity and function.

The newly published 5th Global Biodiversity Outlook and other sources endorsed by the Intergovernmental Panel on Biodiversity and Ecosystem Services clearly indicate that governments are failing to meet existing global targets for biodiversity and that critical ecosystems like coral reefs will be altered to the point that the biodiversity they harbor, and the services they provide, will be irreparably damaged. Currently, only 2.5 percent of the world’s reefs are being actively protected.

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Hot Stuff

The Benefits of Renewable Geothermal Energy

Due to the ongoing decay of radioactive elements in the Earth’s core, temperatures 4,000 miles below the surface can reach 10,800° F. The molten magma we call lava carries enormous heat to the surface. But despite its enormous potential, geothermal energy supplied just 0.4 percent of U.S. electricity in 2019. In California, the perimeter of the inland Salton Sea lies several thousand feet above a mineral-rich cauldron of hot water that powers 10 geothermal plants. The state has emphasized wind and solar power while neglecting the development of geothermal plants, despite possessing our most productive geothermal fields.

The Massachusetts Institute of Technology estimated in 2007 that releasing just 2 percent of this untapped resource in sites around the country could supply 2,000 times our overall primary energy needs without needing any improvements in drilling technology. While the first geothermal plants in the 1960s drained reservoirs of their steam or water, binary plants—a new design from the 1980s— allow operators to extract the heat while maintaining the generating potential. Between 2006 and 2019, the U.S. Department of Energy spent only $1 billion on geothermal technology due to falling coal prices, a fraction of what was spent on fossil fuels and solar investment.

Scientists looking for ways to reduce the amount of carbon dioxide emitted into the atmosphere have increasingly focused on the aviation industry, which accounts for approximately 12 percent of transportation-related carbon dioxide emissions. Installing heavy batteries aboard aircraft is problematic, but a team of researchers affiliated with several institutions in the UK and Saudi Arabia have developed a way to produce jet fuel using carbon dioxide as a main ingredient, as published in the journal Nature Communications.

The process, which uses an iron catalyst with added potassium and manganese, along with hydrogen, citric acid and carbon dioxide heated to 662° F, forces the carbon atoms apart from the oxygen atoms in CO2 molecules, which then bond with hydrogen atoms to produce the kind of hydrocarbon molecules that comprise liquid jet fuel, with water as a byproduct. This is less expensive than converting hydrogen and water into fuel because it uses less electricity. Use of this fuel in aircraft would be carbon-neutral because burning it would release the same amount of carbon dioxide that was used to make it.

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Detoxification During a Pandemic Why It’s Important

by Tamara Luck

When discussing detoxification, it often appears that there are two types of people: those that enthusiastically detox with green juices, supplements and saunas, and those that firmly state that our livers and kidneys are here to do the very job of detoxing without needing help from gimmicks. Regardless of personal opinions, antioxidant status and detoxification are important topics to understand during a global pandemic to establish a healthy baseline.

As with most health subjects, optimal detoxification is nuanced and individual. However, some foundations should be established before diving into the benefits of detoxification and how to support the body in doing so. First, our bodies rely on a complex system that processes and eliminates toxins, starting at the cellular level, passing through many stages through organs such as the liver, kidneys, lymphatic system and elimination primarily through the gastrointestinal and urinary tracts. These chemical reactions require a delicate balance of antioxidants, nutrients and hormones to function properly. Imbalances in these processes can be influenced by genetic factors, nutrient intake and lifestyle.

Secondly, the modern world is filled with more man-made toxins than ever before. Studies cite 30,000 to 90,000 manmade, synthetic chemicals saturating conventional food, household products and personal care products that we regularly consume, inhale and slather on our skin. These toxins pose a new type of chemical the liver must learn how to deal with and contributes greatly to the body’s overall toxin load.

Lastly, due to conventional livestock and produce farming practices, even the healthiest diets are likely lacking vitamins, minerals and antioxidants.

THE BENEFITS OF OPTIMAL DETOXIFICATION When the human body is efficiently detoxifying, the body is in a state of flow and homeostasis. We can fight off inflammation, keep the body and mind energized and prevent chronic diseases through the removal of internally made and externally consumed toxins. Suboptimal detoxification status may 14

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manifest as poor digestion, skin conditions, such as acne or eczema, brain fog, headaches, cardiac or joint inflammation, autism, weight gain, cellular damage and more.

WAYS TO SUPPORT OPTIMAL DETOXIFICATION Supporting detoxification can be done gently daily through nutrition and herbs. Cruciferous vegetables, such as broccoli, arugula and Brussels sprouts, and allium vegetables, like onions and garlic, contain many vitamins, minerals, antioxidants and nutritional compounds to support detoxification. Key nutrients in these foods are B-vitamins, sulforaphane, vitamin C and bioflavonoids. Consuming these foods daily greatly increases overall health status. Increase vegetable intake easily by topping eggs with Brussels sprouts in the morning or roasting vegetables with onions and garlic for an extra liver-loving boost.

Several herbs have also been shown to help support the liver, kidneys and lymphatic system, including parsley, cilantro, ginger, milk thistle and burdock root. Herbs like parsley and cilantro and ginger can be incorporated into meals, while milk thistle and burdock root can be found as supplements in tincture, capsule or tea form.

Detoxifying can be gently supported and added into one’s daily routine to support all health goals. Simple steps to decrease total toxin load and add in antioxidants and nutrients from vegetables and herbs have a profound beneficial effect on the body. These health upgrades are essential for general wellbeing while making the body less susceptible to illness and chronic disease.

Tamara Luck, RDN, LDN, is an integrative and functional dietitian in Waltham, MA. She is offering a group detoxification program in April for those that are interested in pursuing more advanced detoxification. Visit NaturalCompounder.com/Cleanse to learn more. She is also currently accepting new patients at Johnson Compounding and Wellness and appointments can be made at NaturalCompounder.com/Tamara. See ad on page 15 and Resource Guide on page 33.

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DOWN TO EARTH The Promise of Regenerative Organic Farming

by Sandra Yeyati

pixdeluxe/GettyImages.com

With its dependence on chemical pesticides and fertilizers, heavy tilling techniques, concentrated animal feeding practices and mono-crops—all designed to maximize yields—conventional farming has come at a great cost.

“Conventional intensive farming practices have significant negative consequences for the land and surrounding ecosystems,” says Richard Teague, Texas A&M professor of Ecosystem Science and Management. “By disrupting the natural function of these habitats, the valuable ecosystem services they provide are compromised.”

The way we’re growing food now is not sustainable. “According to the United Nations, we only have 60 harvests left before our soil is completely depleted. Years of conventional industrial agriculture have drained the soil dry of all of the organic matter, all the microbes, that microbiome that brings nutrients to our plants and to our planet as a whole,” says Margaret Wilson, content creation and media relations specialist at the Rodale Institute.

The UN also reported last year that agriculture and forestry were responsible for nearly a quarter of all greenhouse gas emissions. “Agriculture is a climate-intensive process and conventional practices make that even worse because they’re fossil fuel-intensive,” Wilson says. “They require a lot of machinery to plow fields and distribute pesticides.

Fertilizers are fossil fuel-based. Tillage is a huge part of conventional agriculture, 16

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where you’re turning the soil over, and that releases carbon dioxide into the atmosphere.”

One third of the world’s land surface is considered desert, and according to Judith D. Schwartz, the Vermont author of The Reindeer Chronicles and Cows Save the Planet, most deserts are manmade. “If we look historically, we learn that most deserts were once thriving grasslands or some other kind of ecosystem and became

deserts after hundreds of years of poor grazing management or farming that was no longer putting nutrients back into the soil.”

The good news is that deserts can be brought back to life. In the state of Chihuahua, Mexico, where much of the land is degraded, ingenious ranchers have figured out a way to support healthy animals and plant biodiversity. “The ranchers were earning money by managing the livestock holistically in a way that was reviving the ecological function of these lands, so there were thick grasses, birds and butterflies flourishing right next to land that looked horrible—absolute deserts with a lot of erosion, the soil so depleted that it couldn’t hold water,” recalls Schwartz, who visited the area.

Regenerative organic farming holds great promise to rebuild soil, draw carbon from the atmosphere and ultimately grow healthier food. “When you take out the pesticides, fertilizers and intensive tilling, our farming systems trial concluded that regenerative organic agriculture uses 45 percent fewer fossil fuels and releases 40 percent fewer carbon emissions than conventional practices,” Wilson says, adding that a recent Rodale Institute white paper postulated that by transitioning all global crop and pastureland to regenerative management, we could sequester 100 percent of annual carbon dioxide emissions.

As the founder of the Rodale Institute, J.I. Rodale, said, “Healthy soil equals healthy food equals healthy people.” Soil restoration is job one, and we know how to do this. “The goal of regenerative farming is to farm and ranch in nature’s image,” says Gabe Brown, a North Dakota farmer and author of Dirt to Soil. He offers the following six principles to create a thriving, regenerating agricultural ecosystem:

1 2

Context: “There’s a reason bananas do not grow in North Dakota. They don’t fit the

context, whereas more spring wheat is grown in North Dakota than anywhere else.

You have to farm and ranch in your context.”

The least amount of mechanical and chemical disturbance possible: “Na-

ture tills with earthworms and burrowing rodents, but it certainly doesn’t till the soil like we do in farming or even in gardening. Tilling is the worst thing you can do if you want to raise nutrient-dense food. Nature aerates the soil with the use of living plants and soil aggregates. Those soil aggregates will only last about four weeks, then new ones need to be formed, and the only way to form them is by not tilling and allowing biology and fungi to secrete substances that help bind sand, silt and clay to form soil aggregates.”

3

Armor on the soil: “Nature always tries to cover the soil, whether it be leaves in a forest or decaying plants in a pasture or field. Nature does not like bare soil.”

5

A living root being in the soil as long as possible throughout the year:

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Livestock and insect integration: “Nature does not function properly without

4

Diversity: “Where in nature do you see a monoculture? Usually only where man put it or man’s actions have driven it to be a monoculture. Nature is very diverse, so hundreds of different grasses, legumes all growing in harmony. We’ve gotten away from that. Now we plant monocultures. That’s not the way nature functions.”

animals. Too many people think we have to remove the animals from the landscape.

That’s the worst thing you can do. What’s going to pollinate the plants? The way our rich soils were formed was with large herds of ruminants, grazing the plants. That plant, once grazed, starts sloughing off root exudates to attract biology, to regrow, and then that plant is able to cycle more carbon out of the atmosphere.”

Brown waxes poetic when he talks about the amazing results of regenerative farming.

“Healthy soil looks like dark chocolate cake. It’s full of pore spaces. Healthy soil is dark because of the amount of carbon in it. It smells good, whereas unhealthy soil is very comBe sure to let our advertisers know you found them in

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“I go out in the spring here in North Dakota, and you’ve got crocuses coming up through the snow. That’s nature’s way of trying to take the solar energy and all of these compounds out of the atmosphere, and through photosynthesis convert it into carbon to feed soil biology.”

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pacted. There’s no pore spaces. Water cannot infiltrate into it. It’s a dull, pale color. You can see it, you can smell it, you can feel it.”

According to Wilson, the Rodale Institute is poised to help farmers adopt these principles and make them profitable. “People say regenerative organic isn’t scalable, but through our farming systems trial, we’re proving that you can do this on a large scale. It might require customization, but that’s why we’re investing so much in providing support and research to farmers to help them navigate that, and we’re seeing that scalability is not a barrier to implementation because so many big companies like Dr. Bronner’s and Patagonia are starting to implement these practices because people are demanding it. The market finds a way to make it doable and as long as we keep up our consumer education and show people that this is a benefit to everybody, I think large-scale farmers and corporations that buy their products will respond.”

Last year, Graham Christensen’s father gave him and his brother full control of a 750-acre farm in Oakland, Nebraska, that has been in the family since 1867. Over the decades, the farm has seen many changes, but the biggest transformation is still to come, as the brothers eagerly transition their once conventional operation into a regenerative organic one.

The family began to incorporate a few innovations 12 years ago when they stopped tilling the land and adopted solar energy, but this year they’ll take bolder steps to eliminate their dependence on GMO seeds and chemical fertilizers and pesticides which over the years have reduced organic matter levels in the soil and led to increased and unhealthy nutrient levels in their waterways.

“For the first time, we’ll be cover-cropping 612 acres and expanding habitats for wildlife, especially in some riparian areas, so we can get more roots in the soil and have better filtration and cleaner water,” Christensen explains. “We’re going to produce nutrients by building a biodiverse ecosystem and we’re incorporating animal grazing systems to help us fertilize naturally rather than having to add synthetics like nitrogen and phosphorus.”

They have planted a 100-tree hazelnut orchard that they hope to expand as a tree crop. “That’s going to help us stop soil erosion, store more carbon in the ground, produce another form of income and also be able to fit right into our cropping system, virtually taking out no extra land; just creating a higher layer, so now we’re farming higher in the air.”

The transition is not without its risks, Christensen adds.

“Farms like ours have been heavily subsidized by the federal government to ship our grain to other countries. What we’re trying to do now is produce more small grains and hazelnuts for a regional market and reintroduce livestock to the land—not in confinement—so we can focus more on feeding people in our local community and in Omaha or Lincoln or Kansas City or Des Moines.”

Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

wise words

Jeff Tkach on Regenerative Healthcare

by Patricia Trenchak

For over 70 years, Rodale Institute—a pioneer of the organic food movement—has championed the concept of farming without herbicides and pesticides by funding and supporting scientific studies and education. Now entering his fifth year with Rodale Institute, Chief Impact Officer Jeff Tkach is committed to upholding the legacy of the Institute’s founder, J.I. Rodale, who believed that healthy soil equals healthy food equals healthy people. According to Tkach, farmers and healthcare professionals need to embrace a prevention-based approach to human and environmental health, and Rodale Institute is here to bridge the gap between these two industries by unlocking the transformational power of regenerative healthcare.

How did your personal journey lead you to explore regenerative healthcare?

In 2016, I experienced a tremendous health collapse in my own life. I went through six conventional medical doctors and $50,000 in medical bills. I had been a high-performing businessperson up until that point, and found myself on medical leave, bedridden and unable to work. I sought out a doctor who practiced something called functional medicine, which focuses on finding the root of whatever

caused the breakdown in health. After numerous tests, it was discovered that I had chronic Lyme disease. The doctor explained that there was nothing he could prescribe that was going to instantly make me better. Through my work with him, I had to look at my body as a whole system and came to realize that food is medicine.

Ultimately, alternative modalities like acupuncture and IV [intravenous] therapy, as well as food healed me.

What is regenerative healthcare?

It is a system in which farming and healthcare work together focused on a prevention-based approach to human and environmental health. Instead of using toxic chemicals to farm, regenerative healthcare aims to prevent disease through an organic, plant-based, whole-foods diet. Regenerative healthcare begins on farms that work in harmony with nature.

At Rodale Institute, we see ourselves as a human health organization, not an agricultural organization. We use agriculture as a tool to promote human health. Our goal is to build the first brick and mortar facility in the world, called the Regenerative Health Institute, that will connect medical doctors and farmers. The facility will be a 333acre certified organic farm in Kutztown, Pennsylvania, that will provide innovative

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research on the links between farming and human health. We’re going to be doing scientific research that demonstrates the link between soil health and the health of people, and we’re going to educate and train tomorrow’s doctors to become more literate in agriculture and to understand how they can use food as medicine.

How can we harness the power of regenerative organic farming to foster good health?

The current mode of farming is systemically broken, and farmers need to move in a healthier direction. The science is showing that elements in pesticides and herbicides are known carcinogens that are wreaking havoc on our immune systems. They are ubiquitous in our air and drinking water. Farmers are no longer able to control where those chemicals land.

They’re leaching into our groundwater, killing the life in the soil and causing major soil erosion. Ultimately, they’re causing imbalances in nature of mass proportion.

How can you convince people to adopt organic and consider food as medicine?

We need to encourage people to get to know a farmer. There are incredible regenerative organic farmers in our own communities that oftentimes don’t have access to mainstream markets. During the pandemic, we saw a major increase in sales directly from farms to consumers.

When the supply chains in the grocery stores broke down, we turned to farmers. That’s profound. As a result of the pandemic, 22 million new gardens were planted in the United States, according to the National Gardening Association. We need to keep that going. It’s very exciting to be a part of this movement as people around the world come to understand the importance of food as medicine. I truly believe that regenerative healthcare is the key to healing our planet.

For more information, visit RodaleInstitute.org.

Patricia Trenchak writes for KnoWEwell, a Regenerative Whole Health Community platform and a collaborative partner of Natural Awakenings Publishing Corp. See ad on back page.

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healing ways

The Healing Potential of Psychedelic Medicines Promising Studies on Stress Disorder, Depression and Addiction

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by Linda Sechrist

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For more than 30 years, intersections of the human and natural world—our plates, farms and gardens—have been of interest to author Michael Pollan, who recently added the mind as another significant association in his latest book, How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression and Transcendence.

Pollan’s interest was sparked by two articles. The first, a New York Times story, “Hallucinogens Have Doctors Tuning In Again,” details how researchers from Johns Hopkins, the University of Arizona, Harvard, New York University (NYU), the University of California/Los Angeles and other institutions had been giving doses of psilocybin—the psychoactive compound in certain mushrooms—to terminal cancer patients as a way to help them deal with their “existential distress” at the approach of death. The second, a peer-reviewed article in the Journal of Psychopharmacology by Johns Hopkins researchers, was entitled “Psilocybin Can Occasion Mystical-Type Experiences Having Substantial and Sustained Personal Meaning and Spiritual Significance.” Pollan turned his journalistic skills to researching the potential of psychedelics to actually heal the mind and treat mental and behavioral disorders, and the book that resulted became a number one New York Times bestseller.

Research Breaks New Ground

Much of the research for studying psychedelic medicine has been supported by the Multidisciplinary Association for Psychedelic Studies (MAPS). The 35-year-old Santa Cruz, California, nonprofit is currently backing research into psychoactive methylenedioxymethamphetamine (MDMA), also referred to as ecstasy, which produces effects resembling stimulants and psychedelics, as well as a feeling of connectedness. It plans to publish the full results of phase three clinical trials for MDMA-assisted therapy for post-traumatic stress disorder (PTSD) in 2022, the final stage before seeking U.S. Food & Drug Administration approval for its use as a prescription treatment.

MAPS founder and Executive Director Rick Doblin, Ph.D., who spent 30 years studying how psychedelics might help heal trauma and mental illness, was trained and mentored by Stanislav Grof, M.D. A renowned psychiatrist with more than 60 years of experience researching non-ordinary states of consciousness, Grof proposes that psychedelics are to the study of the mind what microscopes are to biology and the telescope is to astronomy. When used wisely, he suggests, they can heal, inspire and perhaps save us.

Researchers have found that psychedelics reduce activity in the brain’s default mode network that creates our sense of self—the equivalent of our ego—filtering all incoming information according to personal needs and priorities. When activity is reduced in the default mode network, the ego shifts from the foreground to the background, allowing us to see that we’re part of a larger field of awareness. This can be among an individual’s most important experiences, allowing for feelings of connectedness, altruism and acceptance of death.

Psychedelics as Treatment

Since 2010, in addition to treating PTSD, MDMA has shown positive results for depression, social anxiety in autistic adults and anxiety associated with a life-threatening illness. Johns Hopkins and NYU research has demonstrated how psilocybin can help with treatment-resistant depression, obses-

sive-compulsive disorder, anxiety and addiction. Both MDMA and psilocybin have been studied as adjuncts or catalysts to psychotherapy rather than as standalone treatments.

Jennifer Phelps, M.D., who teaches for the Center for MindBody Medicine, in Washington, D.C., and practices family and integrative medicine in Georgetown, Connecticut, says that psilocybin can transform a terminally ill individual’s quality of life for the remainder of their time. “This compassionate use can presently only be prescribed by a physician with the required license issued by the Drug Enforcement Administration.

Presently, LSD, MDMA and psilocybin can only be prescribed for research,” she says.

Charley Wininger, a Brooklyn-based psychotherapist, authored Listening to Ecstasy: The Transformative Power of MDMA after experiencing its positive effects on his marriage and psyche. “For those who experiment responsibly, psychedelics can open their lives up to spiritual growth and transformation. It’s a way to learn about how connected we are to each other, to the natural world and to the world at large. When you experience this level of connection, you and your worldview are transformed,” he says.

“MDMA helped me with the aging process. I keep growing and exploring consciousness in an unconventional way,” he adds, enthusing that psychedelics can be a unique, life-enhancing opportunity for healthy people across their entire adult lifespan.

Wininger explains that MDMA floods the body with serotonin and oxytocin, creating a sense of safety and well-being. “It’s best to do it with a trained psychotherapist or sitter, so that if any trauma surfaces, it can be relieved with a sense of safety.

While individuals report that their relationship to trauma is altered permanently, integration groups give them opportunities to share and anchor their experiences.”

Getting Informed Daniel Shankin, program director of the wellness organization Tam Integration, Align and Flow, in Fairfax, California, offers mindfulness-based coaching and mentorships to integrate psychedelics with life, education and a related career.

“Having a guide, preparation coach or therapist is good,” he says. “For the transformation to be lasting, preparation work is needed. Answering questions such as—Why are you here?

What are your expectations? And what makes you feel safe and comfortable?—helps to build rapport with a guide that can help you form a simple, powerful intention beforehand.

“Personal growth work is invaluable to psychonauts,” says Shankin, who offers podcast interviews on TamIntegration. com, as well as replays of a 2019 Psilocybin Summit in which notable speakers explore the facets of psilocybin mushrooms and methods for creating ceremony and holding a safe space.

Also discussed are traditional and indigenous use, as well as efforts to change public policy so that individuals can legally have access to psychedelic medicine.

The Center for Psychedelic Therapies and Research at the California Institute of Integral Studies also educates the public about psychedelic medicines and trains psychotherapists to work in the expanding field of psychedelic studies. Its online programs inform the general public via podcasts about conscious medicine and the future of psychedelic-assisted therapy, which appears promising in light of the recent decriminalization of psilocybin in Oakland, Denver and Washington, D.C. Linda Sechrist is a senior staff writer for Natural Awakenings.

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March 2021

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conscious eating

Indoor Edible Gardening Grow Veggies, Sprouts and Microgreens Year-Round

by April Thompson

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There’s no need to wait until the last frost date to sow a kitchen garden.

Impatient gardeners or those without outdoor space can grow almost anything indoors with a little light and creativity.

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“You can start many edible plants from seed on a sunny windowsill, even in late winter. You’ll be surprised how quickly everything germinates this time of year,” says Zia Allaway, the British author of Indoor Edible Garden: Creative Ways to Grow Herbs, Fruits, and Vegetables in Your Home.

Herbs, tomatoes, cucumbers and peppers are among the many foods that can be easily grown from seed indoors, according to Allaway. Many fruiting plants that are not self-pollinating, such as cucumbers, need a boost from hand pollination if growing them indoors. Allaway adds, “When growing any plants on a windowsill, rotate them periodically so they grow evenly, as they will turn toward the light.”

While crops like garlic, beets and carrots won’t reach maturity indoors, they can still be grown inside for their tasty, nutritious leaves. To grow garlic shoots, for example, remove the papery outer case and submerge the flat end of a garlic bulb in a container of water, leaving the top exposed to air. Within a few weeks, garlicky-flavored shoots will sprout up that can be harvested and used like chives, advises Allaway.

To maximize space, she suggests growing plants vertically, perhaps by hanging bushy herbs or trailing plants in a window basket. She has also used interior walls to erect a trellis for vining plants like cucumbers, wiring it up with screw eyes.

MINI-GREENS, MAJOR NUTRIENTS

Many health-conscious gardeners are drawn to sprouts and microgreens for their nutritional benefits, as they contain as much as 40 times the nutrients as their full-grown counterparts. Sprouts can easily be grown with or without soil, and are eaten before the first tiny cotyledon leaves emerge, whereas microgreens are harvested later, often just before or after the first true leaves, the second pair, pop up.

“Sprouted greens grown at home are the freshest food you’ll ever eat. Being able to grow your own salads is also a lot of fun in the winter, to see the wonderful colors growing on your shelf,” says Peter Burke, the Calais, Vermont, author of Year-Round Indoor Salad Gardening: How to Grow Nutrient-Dense, Soil-Sprouted Greens in Less Than 10 Days.

Burke’s tried and true method is to plant a small amount of seed every day from a mix of sunflower, peas, radish, buckwheat and brassicas like broccoli or kohlrabi, providing a steady supply of his family’s daily dose of greens. While some gardeners grow sprouts or microgreens directly on paper towels or coconut coir, Burke prefers using a store-bought, germination soil mix, spread up to two inches deep in reusable

trays, watered once a day and grown without artificial light.

Many seeds commonly found in the home pantry can be turned into sprouts and shoots, says Lina Wallentinson, the Swedish author of Sprouts, Shoots and Microgreens: Tiny Plants to Grow and Eat in Your Kitchen. “Mustard seeds from the spice shelf, whole lentils in all colors, chickpeas and yellow peas can all be easily grown for sprouts and shoots without any special equipment,” she says.

Seeds can be put into wide-mouthed jars, soaked overnight, and then drained and rinsed two to three times a day. Germination of seeds into sprouts, from mung beans to quinoa, can typically take less than 24 hours with this method.

Sprouts and microgreens make great toppers for salads, soups, sandwiches or smoothies, and they can also be cooked.

“Newly sprouted mung and lentil seeds with a short ‘tail’ are perfect to flash-fry and season with soy, chili and a little sesame oil as an alternative to rice or pasta,” says Wallentinson. “Sprouts are also nice to bake with. Like seeds and nuts, they give a good little chew in all kind of breads.”

Whether growing sprouts, microgreens or full-sized plants, Allaway advises home gardeners to make drainage holes at the bottom of the containers to avoid overwatering. “It’s better to underwater than overwater a plant, because once it starts to rot, it’s game over. There is also research showing that a little stress from occasional underwatering can trigger the plant to produce more phytochemicals, which are nutritionally beneficial,” she says.

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

Tasty, Sprout-Based Recipes Noodle Soup with Coconut, Sprouts and Shoots This soup is a favorite in our home. Simple to make, it’s warming thanks to just the right amount of bite from the chili.

Yield: 4 servings 1 8¾ oz pack of noodles 1 Tbsp canola oil 1 carrot 2 tsp red curry paste Canola oil, for frying 1 13½ oz can coconut milk 1 tsp tomato purée 2 Tbsp fish sauce (or Japanese soy sauce) 1 vegetable stock cube 1 tsp sugar 1¼ cups water 2 tsp freshly squeezed lime juice 1 red bell pepper About 7 oz mung bean sprouts Pea and radish shoots, for garnish Prepare the noodles according to the instructions on the package. Drain off the water, and mix the noodles with the oil.

Peel and thinly slice the carrot. In a saucepan, cook the curry paste and carrot in some oil for about 1 minute.

Add in the coconut milk, tomato purée, fish sauce, stock cube, sugar and water, and cook for about 5 minutes. Add in the lime juice.

Halve, seed and julienne the bell pepper; add it to the soup. Divide the noodles between the bowls, add the soup and sprinkle with sprouts and shoots.

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March 2021

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Green Smoothie Bowl Here’s a recipe that contains both sprouts and shoots. The buckwheat provides a little extra satiety. Top the bowl with some poppy seeds, grated coconut, nuts and berries.

Yield: 2 bowls Approx. 1¼ cup mild, tender shoots such as broccoli, chia, pea or sunflower 2 frozen bananas 3½ oz frozen mango, diced 2 Tbsp buckwheat sprouts 6¾ oz mild plain yogurt (3 percent) or coconut or almond milk Hemp hearts, poppy seeds, grated coconut, nuts and frozen red and/or black currants, for topping Blend shoots, bananas, mango, sprouted buckwheat and yogurt until smooth using a countertop or immersion blender.

Pour into bowls and top with hemp hearts, poppy seeds, nuts, coconut and berries.

Sprouted Hummus Every Middle Eastern family has their own recipe for hummus. Naturally, there has to be a sprouted version of it, too. With a jar of hummus in the refrigerator, I can always cobble together some kind of dish for lunch or dinner.

Yield: about 6.75 fluid oz (nearly 1 cup) 7 oz sprouted chickpeas (or yellow peas) 1 garlic clove 2 Tbsp tahini 2 Tbsp freshly squeezed lemon juice ½ tsp sambal oelek ½ tsp cumin ½ tsp salt 4 Tbsp olive oil Put the sprouted peas in a small saucepan and cover them with water. Bring the water to a boil and cook the peas for 10 minutes. Pour off the water.

Peel and finely chop the garlic. Mix the peas in a food processor or with an immersion blender, along with the garlic, tahini, lemon juice, sambal oelek, cumin, salt and oil. Dilute with some water if the hummus seems too thick.

Option: Turmeric adds a nice yellow color to hummus. But sample the hummus as you add it in—some enjoy the taste of turmeric, others less so.

Start with ½ teaspoon per recipe.

Recipes excerpted from Sprouts, Shoots & Microgreens: Tiny Plants to Grow and Eat in Your Home Kitchen, by Lina Wallentinson. Photography by Lennart Weibull.

It’s not whether you get knocked down, it’s whether you get up. ~Vince Lombardi 24

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inspiration

Healing from Grief

W hen I was 13, my mom was diagnosed with ovarian cancer. At 15, I was at her graveside, navigating my first experience with the other side of love: loss. Ten years later, my beloved and only brother died tragically as a result of PTSD and untreated addiction. In a word: suicide. Where my mom’s death silenced me, my brother’s death pushed me into a deep pursuit of healing.

In the nine years since then, I have committed to discovering the light side of grief, to identifying and embracing the invitations that lay within its deep layers. What I’ve come to learn is that grieving is actually a renewal state—a cycle of releasing and reconnecting. The tears and sadness are, quite literally, just a more fluid connection to love. These are the four invitations I’ve found within the grief:

Four Ways to Find Peace

by Jasmin Jenkins

1

The invitation to pause

When someone we love dies, our whole world changes in an instant and forever. And with this disruption, there is an opportunity for sacred inquiry that arrives as we pause and honor the absence of our loved one: the impressions they made on our lives, what we will miss about them, how we will continue to celebrate their lives and what their story taught us.

2

The invitation to connect with our breath

With the intensity of emotions surrounding loss, breath can serve as our anchor. Simply remembering to close our eyes and breathe allows us to stay grounded in our body, mind and spirit. In the TED talk “Breathe to Heal,” Max Strom explains how certain patterns of breathing can actually change how we feel.

3 The invitation to feel

Elizabeth Kübler–Ross taught us about the five stages of grief, but since everyone’s story and process is so unique, there is ultimately no linear order of the stages. If an emotion arises, allow for it. Feelings, after all, are just information about the state of our heart. The more we can give ourselves permission to be with where we are in our grief, the more at peace we will be in our process.

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4 The invitation to heal

Healing is a verb requiring action and commitment. We have to allow for the pain to heal, also remembering that in doing so, we must keep our hearts open. We have to ask for help when healing, because most of us can’t heal in isolation. Therapists who specialize in grief, online grief courses, bodywork and support groups can help us move forward.

Zen Buddhism reminds us that the obstacle is the path. By exploring these invitations, we arrive at the truth that grief is actually a sacred pathway into a deeper connection within our hearts.

Jasmin Jenkins is a Los Angeles-based integrative grief guide and the founder of Fall Up, which supports people navigating the spectrum of grief. Learn more at WeFallUp.com.

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March 2021

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fit body

On a Roll Foam Rollers Ease Pain and Workout Recovery

by Marlaina Donato Foam rolling—rolling parts of the body on top of a lightweight foam cylinder—targets trigger points or painful knots in muscles and is a valuable tool for reducing chronic pain and enhancing workout recovery. From sciatica to pelvic floor dysfunction, there is a foam roller for almost every condition, including lowto high-density, heated and textured types for massage-like benefits.

Research during the past several years shows that using foam rollers before or after exercise quells fatigue, improves joint mobility, lowers risk of injury and eases muscle soreness. Its effectiveness is attributed to the activation of the central nervous system resulting in better circulation and reduced inflammation.

“Foam rollers are used to relieve tension in the fascia (connective tissue), ‘roll’ out sore muscles and provide a soothing, self-controlled, soft-tissue massage,” says Amber Kivett, owner of Kivett Kinetic Solutions, in Monrovia, Indiana. “They 26

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can also be used for proprioception, balance, flexibility, core stability training and most importantly, natural pain relief.”

FREEING THE BODY

Fascia, the body’s all-pervasive connective tissue, tightens like an invisible net from injury and other stresses and can adhere to the underlying muscles, creating pain and restriction. “Foam rolling has the power to change and realign the 12 fascial lines responsible for human movement and support,” says Kivett.

“Those same fascial lines also sense and transmit pain and emotion far greater than any nerve or muscle and respond well to foam rolling. There’s an emotional and spiritual release in the body when fascia is compressed and released. That response facilitates a structural change to human alignment and an immediate change in pain levels for all types and causes of pain.”

Foam rollers offer an opportunity for self-care, according

to Los Angeles fitness trainer Ashley Borden. “Foam rolling is one of the best ways to troubleshoot your own body, keep it healthy and mobile. Using an inexpensive tool like a foam roller not only feels good, but it also connects you to your body. Foam rolling the entire body encourages circulation and an immediate feeling of relief afterwards. My clients who don’t like to work out are usually surprised how good they feel post-rollout and feel encouraged to do more.” She cites research that shows that a dynamic warm-up, paired with the use of foam rollers before and after workouts, amplifies recovery and aids in the repair of muscular micro-tears.

For Rafal Augustynowicz, founder of TeamRAF Fitness, in Kent, England, it’s about counteracting lifestyle stresses. “The foam roller is a beautiful and great tool, especially in the 21st century, when we sit too many hours. It is a great tool to get our mobility and our posture back to normal.”

WHAT TO KNOW BEFORE A ROLL Amber Kivett: Ideally, it’s best to perform foam rolling right after a light warm-up for five to 10 minutes to increase circulation to the muscles and decrease tension and stiffness. If there is extra time, do a quick three to five minutes of foam rolling after a workout, but preferably after you’ve done your cool-down or some walking. You don’t have to foam-roll the entire body post-workout; just do a quick “scan” of areas that are more sensitive or painful.

For those with high levels of pain, fibromyalgia, MS, autoimmune conditions or an acute injury, I would recommend buying a low-density, soft, foam roller or [one] that vibrates, because soft and/or vibrating foam rollers are gentle to fragile areas.

Ashley Borden: Foam rolling is a valuable tool for the senior population to improve overall body tightness and circulation. Assistance is needed if you have a hard time getting up and down. I would also suggest a non-slip yoga mat and using the softest foam roller first to gauge the pressure. If you feel like you have to hold your breath when you are foam rolling, the surface is too hard.

Rafal Augustynowicz: Never use foam rollers on bones, joints, the spine or armpits; only on the muscle/flesh. Be informed to avoid arteries, etc. If it hurts too much, it’s probably not right. Watch tutorials or go to a professional.

RECOVERY, JOINT PAIN AND SCIATICA Gently rolling targeted muscles below and above specific joints can help to resolve certain types of pain, including in the knee.

“Many times, when a person has pain in the knee, it’s more than likely they have tight muscles elsewhere—calves, inner thighs, hip flexors or glutes—and the pain shows up in the knee,” says Augustynowicz. “Foam rolling and using a massage ball have saved me many times when I had a lot of problems with my back, neck, hip and a dislocated shoulder.”

The practice can help ease sciatica, a sometimes-excruciating condition. “Most cases of sciatic pain are caused by tight muscles deep in the buttocks, including the piriformis muscle,” says Kivett. “The sciatic nerve travels through the piriformis, so if it’s tight, it will cause a sensation similar to that of sciatica nerve pain. A foam roller can be used along the back, throughout the buttocks and the legs to relieve tension, soften tissues and calm the nervous system for instant pain relief.”

Kivett, who was introduced to foam rollers during intensive physical therapy after a life-altering accident, found them to be a way to recover from severe fibromyalgia pain. “My nerves were hypersensitive from the injuries, and I used foam rolling to reboot the ‘software’ in my brain, which allowed me to engage in recovering.”

Foam rolling is an all-around boon, Borden highlights. “The immediate relief, the muscle definition, the decrease in cellulite, all of these are added benefits.”

Marlaina Donato is an author and composer.

Connect at AutumnEmbersMusic.com.

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March 2021

27

green living

Hemp-Derived Cannabidiol A Primer on the Latest Research

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by Sandra Yeyati

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Ever since the Farm Bill of 2018 legalized the commercial production of hemp, U.S. sales of cannabidiol (CBD) have exploded onto the scene with hundreds, perhaps thousands, of vendors popping up around the country. CBD, a cannabinoid, is abundant in the hemp flower. “By law, hemp is defined as a variety of cannabis plant that has less than 0.3 percent THC, the psychoactive cannabinoid that induces a high,” says Shannon Livingston, a cannabis consultant for Florida Gulf Coast University, in Fort Myers.

PROVEN BENEFITS OF CBD: “The enthusiasm for CBD is soaring above the actual scientific evidence,” says Peter Grinspoon, M.D., a leading medical cannabis expert and primary care physician at Massachusetts General Hospital. “What’s known is that it helps with childhood epilepsy, and the U.S. Food and Drug Administration has approved a CBD drug for that. It is believed, and there’s good animal data and some human data to suggest, that CBD helps with chronic pain, insomnia and anxiety.”

ANXIETY UNDER STUDY: A clinical trial examining a high-CBD, low-THC (the psychoactive component) sublingual custom formulation for patients with moderate to severe anxiety is being conducted by Staci Gruber, Ph.D., director of Marijuana Investigations for Neuroscientific Discovery at McLean Hospital, in Belmont, Massachusetts, and associate professor of psychiatry at Harvard Medical School. “In the open label phase of this study, we’ve seen a rather dramatic and precipitous drop in symptoms of anxiety and depression after four weeks of treatment. We’ll see if this holds in the double-blind phase, which is underway now,” she explains.

ENTOURAGE EFFECT: Gruber notes that this customized formulation is a full-spectrum, whole-plant formula, saying, “You often seem to get a bigger bang for the buck using a full-spectrum or broad-spectrum (whole plant minus THC) product, rather than just a single extracted compound.” The process she’s describing is called the entourage effect—an assumption that all elements of the cannabis plant, working together, are most effective. “I believe there’s a significant role for terpenoids, flavonoids and other cannabinoid constituents of the plant, in addition to the big two (THC and CBD), and I have a grant to look at that very question,” she says.

HOW TO START CBD: Experts agree that the best approach is to start low and go slow.

“With experimentation, the patient will know what works for them,” Grinspoon says. “When CBD doesn’t work with my patients, the next step is to add a little bit of medical cannabis; it often takes a very little dose to help them with their sleep or their chronic pain.” Medical marijuana has been legalized in 36 states and the District of Columbia.

ROUTE OF ADMINISTRATION: “When you smoke or vape, it’s an almost immediate onset, which is helpful for breakthrough pain, nausea and anything you want to treat immediately, but the effect is very short-lived,” Livingston explains. “For chronic pain, you might take a capsule or the patch that will last six to eight hours. If you want to fall asleep, a sublingual will work. For a skin condition, you might rub an oil on your skin. It’s really about the time of onset, how long you need it to last and what you’re treating.”

ENSURING QUALITY CONTROL: “Choose CBD providers that are certified for good manufacturing practices; conduct batch-specific, third-party testing on all of their products; and provide certificates of analysis directly from those labs. These tests can detect the presence of heavy metals, bacterial or microbial life, mycotoxins and pesticides, and also provide cannabinoid potency and terpene profiles,” says Grace Kaucic, senior communications and content manager at Bluebird Botanicals, a CBD company in Louisville, Colorado.

OUR BUILT-IN CANNABINOIDS: In the mid-1990s, researchers discovered the endocannabinoid system of receptors and neurotransmitters throughout the body, which uses cannabinoids that our own bodies produce. “This system is believed to control homeostasis, the body’s ability to regulate itself and maintain normal functioning,” Grinspoon says, adding that he believes this system will become central to medicine over the next few years as more research is conducted.

RESEARCH IS ONGOING: “It’s an incredibly exciting time for cannabis science,” Gruber says.

“There’s every reason to be optimistic about the potential of harnessing and exploiting the benefits of cannabis and cannabinoids in ways that may still surprise us, but to be cautiously optimistic.

It is not a panacea. It will never be one-size-fits-all.”

Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

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natural pet

Canine Obesity When Doggies Need Diets

by Julie Peterson

A year ago, Leroy became exhausted lifting his furry head. Today, he has energy to run, chase and play, thanks to his owner helping the 11-year-old Shiba Inu lose 14 pounds. Leroy was adopted last May by Peter Nguyen, a facilities coordinator in Bellevue, Washington. Back then, Leroy weighed 56.4 pounds—twice the recommended weight. Nguyen found a holistic veterinarian to provide an integrative support plan to remove him from danger.

Overweight dogs are at risk for joint problems, cancer, diabetes, kidney disease and more. According to a 2018 survey by the Association for Pet Obesity Prevention (APOP), 55.8 percent of dogs (about 50 million) in the U.S. are either overweight or obese.

The APOP also reports that most of the owners of these dogs don’t realize or are in denial about this important fact.

DETERMINING APPROPRIATE WEIGHT

DOGGY DIETS Debbie Hensel, who fosters dogs, took in a morbidly obese 13-year-old Chocolate Labrador for the Mr. Mo Project, in Cary, North Carolina. Under her care, the pet went from 108 to 81 pounds within nine months. “Since Bruce was an older dog and overweight, the first thing we did was start him on a joint supplement with turmeric and a prescription diet food. In the 30

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“A dog that is a perfect weight, you can feel the ribs, but not see them. And you have an abdominal tuck when you look from the side. From above, right in front of the hips, you can see the waistline,” says Leroy’s veterinarian, Jackie Sehn, at Mercy Vet, in Mercer Island, Washington. She points out that the dog must be touched to feel the amount of fat, especially in long-coat breeds.

This evaluation can be done at home using the online Body Condition Score chart at PetObesityPrevention.org. The American Kennel Club also has a weight chart for dozens of breeds that can help determine an initial goal weight, although ideal weight can vary among individual dogs.

beginning, I withheld some of his food and used it as treats throughout the day,” says Hensel. Every four to six weeks, Hensel decreased Bruce’s food intake.

She also divided up portions to feed him four times per day to help him feel full. “Portion control is important,” agrees Nguyen. “Leroy has a habit of wanting to eat more. I think he has a hard time knowing how much food he really needs.”

But the problem isn’t just eating too much. Pet owners are often feeding the wrong foods. “It is the quality sometimes more than quantity. Health doesn’t come from processed food,” says Sehn, adding that most dry kibble is essentially overprocessed junk food that lacks nutrients and contains fillers.

Fortunately, refrigerated and frozen dog food has made it easier to feed organic, fresh, nutritionally balanced, raw food which is based on a dog’s ancestral diet.

Raw food is also available dehydrated.

Treats, if included, should satisfy the chewing instinct without adding many calories. Sehn recommends dehydrated chicken or duck feet, tendons and healthy jerkies.

“Switching to a raw diet helped with Leroy’s weight, but I had no idea it would have so many other benefits,” Nguyen says. “I noticed that his coat was getting a lot softer and he smelled a lot better.”

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EASE INTO EXERCISE “Bruce sounded like an elephant falling when he laid down and he couldn’t stand for long,” says Hensel. Indeed, exercise can overburden the heart and joints of an obese dog. At first, Leroy and Bruce both had a hard time just getting up off the floor, so losing weight first was crucial.

As the weight began to come off, they both became more engaged and stamina slowly increased. Hensel started by walking around in the backyard and letting Bruce follow. Their initial walks were to the end of the block. They would stop and rest before going back home. “As he lost weight and his strength improved, our walks got longer,” says Hensel.

Weight loss must be a healthy process.

“Breaking down excess fat takes time,” says Sehn, adding that losing too fast results in muscle loss. Patience and time are key.

“I think Bruce just needed less food and someone that wanted to do things with him,” says Hensel, who has adopted Bruce as her “forever foster dog”.

Julie Peterson writes about health and environmental issues. Reach out at JuliePeterson2222@gmail.com.

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