Natural Awakenings Boston July 2020

HEALTHY LIVING

HEALTHY PLANET

FREE

Why Factory Farms Stink

Healthier Options VACATION LOCALLY for a Better Future OUTDOOR FEASTS Inspired Picnics and Healthy Grills

Happiness as a Spiritual Discipline Everyday Choices Yield Inner Joy

Greener Green Lawns

How to Move Away from Pesticides July 2020 | Boston | NaturalAwakeningsBoston.com

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DEPARTMENTS 8 news briefs 10 health briefs 12 global briefs 18 green living 20 conscious eating 23 healing ways 24 plant medicine 28 classifieds 29 resource guide

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Natural Awakenings | Boston | July 2020 issue

14 14 BEYOND FACTORY FARMS

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20 OUTDOOR FEASTS Inspired Picnics and Healthy Grills

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‘Big Meat’ Comes at High Cost

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ACCESSING CANNABIS MEDICINE DURING COVID-19

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A FUNCTIONAL NUTRITION APPROACH TO GUT HEALTH

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GREENER GREEN GRASS Why Organic Lawns Make Eco-Senses

A Healthy Gut Equals a Healthy Life

CULTIVATING CONTENTMENT The Spiritual Discipline of Evoking Joy

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July 2020

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We stand together to eliminate racism, brutality and backlash, and to bring justice for all.

To the black members of our community: we see you, we support you and we stand by you.

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HEALTHY LIVING HEALTHY PLANET

publisher's blog Since the horrifying death of George Floyd and the tragic loss of human life and injustice it has brought to the surface in our country and the world, I’ve been thinking a lot about how the universe and life works. I’ve also decided to share my thoughts on the increase of global unrest and movement ushered in by 2020.

At the beginning of this new decade, I knew few people who weren’t happy to leave 2019 behind. The common themes that those who were elated to see upon the arrival and promise of a new year and new decade included excitement and anticipation of 2020 as the year of clarity and 20/20 vision. Because the 2010s were full of challenges and unrest, I was looking forward to helping co-create refreshing changes with my like-minded friends and Natural Awakenings community.

As the coronavirus hit and our world began changing in unprecedented ways, I started reflecting on my personal belief that our thoughts heavily influence the conditions of our lives. I began seeing the virus as a global cry for help. As technology and social media have taken over our lives, collectively we have sped up to warp speed nearly everywhere.

Something had to give. We couldn’t possibly continue sustaining rapid growth, movement and the exhaustion of keeping up with an ever-changing and evolving world.

As a student of and believer in the Law of Attraction (like attracts like from an energetic perspective), my mind easily concluded that the collective scream for life to slow down, in myriad unique ways, was responding with a less than desirable solution—a global pandemic.

And then, George Floyd’s death set the global collective into the domino-like succession of yet another explosion of unrest, reopening centuries-old wounds that seek healing.

Perhaps it’s my optimism that believes there’s good to be found in every negative when we’re able to stand back, examine the big picture and see that some sort of healing is taking place. This isn’t an easy task when we’re seeing and experiencing such pain and injustice.

I’m hopeful. Hopeful in the “good” sense … the kind of hopeful that sees that there is much good coming from all of the seeming catastrophe that’s going on throughout the world. I believe the answer is LOVE. Pure and unconditional Love. Starting with ourselves and then delivered through us to everyone we encounter.

My wish for us all is to come to the silent place within, where there’s nothing but pure and unadulterated love—with love that never discriminates where we are each allowed to be exactly who we are regardless of any conceivable difference.

In these times, it’s critical to our healing to especially embrace Black Lives Matter because we’ve been ignoring this disease for far too long. It deserves our utmost attention for the righting of injustice everywhere. I also agree with “all lives matter”. However, if you had a broken leg, I wouldn’t be telling you about my stubbed toe. Let’s heal the biggest wound first as it is where we lose the most blood.

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news briefs

Intimacy Retreats Go Online

From our family to yours, Please stay safe and we are open here for you.

Diana and Richard Daffner have been leading Intimacy Retreats for 23 years in places such as Siesta Key, Costa Rica, Puerto Rico, Mexico and Jamaica.

Now, as a response to our new “socially distant” world, the Daffners have taken their retreats online.

Virtual weekends will be held July 17 to 19, August 7 to 9 and September 11 to 13. Each retreat starts on a Friday at 6:30 p.m. EST and concludes on a Sunday evening, making it possible for couples to attend from various time zones. The group sessions are live and Richard and Diana experiential, and screen time is spread Daffner out over the weekend. Between sessions, couples are given “home-play” assignments to enjoy in private. According to the Daffners, these assignments reinforce and personalize the workshop’s teachings, providing participants with “life and loving skills that will be with them forever.”

There is never public nudity or sexual activity during Intimacy Retreats.

The Daffners say their practices are drawn from Tantra, mindfulness studies and relationship trainings in communication, movement and touch. Married since 1985, the Daffners are authors of Tantric Sex for Busy Couples: How to Deepen Your Passion in Just Ten Minutes a Day. Both Diana and Richard are certified sexologists, and Diana has a Master of Arts in counseling.

For information on Intimacy Retreats, call 941-349-6804 or see ad on this page.

Where there is love there is life. ~Mahatma Gandhi

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news briefs

Get Ahead with Brain Training!

Natural Awakenings Publishing Corporation Partners with KnoWEwell Collaborative

If your child struggles with:

Natural Awakenings Publishing Corp.

(NAPC) is entering into a partnership with KnoWEwell, P.B.C., and a Founding Patron of The KnoWEwell Collaborative.

KnoWEwell, a B Certified Pending and 1% for the Planet company, received the Top 50 Healthcare Companies award from the International Forum on Advancements in Healthcare. Founder and Chief Executive Officer Kimberly Whittle says, “It’s one centralized private, secure online platform to inspire and empower individuals with today’s knowledge, evidenced-based resources and collaborative ‘wholistic’ community to help them address the root causes of chronic diseases and achieve optimal health and well-being.”

Whittle points out thats KnoWEwell is “the missing link designed to provide people with peace of mind throughout their life journey—a collaborative with personal and professional benefits for all in the ‘wholistic’ ecosystem: individuals, families, providers and organizations.

Our purpose is to improve the health of humanity and our planet.”

NAPC and KnoWEwell are perfectly mission aligned, adds Whittle. “Natural Awakenings’ well-researched, practical information about the latest natural approaches to nutrition, fitness, personal growth and sustainable living played a significant role in fueling the wellness revolution. We’re grateful to collaborate with them.”

NAPC Chief Executive Officer Sharon Bruckman says, “Our Natural Awakenings family of 60 publishers is excited about the new resources and opportunities this new partnership brings to our community of readers, providers and organizations. We are honored to be playing such a significant role in the launch and future growth of this incredibly sophisticated platform which will result in tremendous benefits to members.”

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July 2020

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Eat More Citrus for a Thinner Waistline Research published in the Phytotherapy Research Journal analyzed 13 studies from around the world involving 921 people. The studies showed that eating citrus fruits or their extract can significantly reduce body weight. The research data found that citrus and its extracts reduced body weight by an average of 2.8 pounds per person and almost an inch of waist and hip circumference. It also reduced body mass index among those studied.

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In good news for the 10 to 20 percent of people over age 65 that suffer with mild cognitive impairment, research from China’s Central South University, in Hunan, shows that practicing the gentle ancient martial art of tai chi can significantly improve memory, learning, mental speed and attention, the ability to formulate abstract ideas, mental flexibility and visuospatial perception. The research analyzed data from 10 studies that included 1,061 people with symptoms such as forgetting conversations and names, and having difficulty with complex tasks. “As it emphasizes mental concentration, physical balance, full-body stretching and relaxation, and relaxed breathing, tai chi has a great potential for becoming widely integrated into rehabilitation interventions for various medical and psychological conditions,” write the study’s authors.

Berberine, an alkaloid compound found in goldenseal, Oregon grape, barberry and other herbs, can potentially reduce artery plaque, concludes a new study from the Hunan University of Chinese Medicine. Researchers studied the metabolic pathways for atherosclerosis using protein interactions developed from drug research. The database-driven research confirmed that berberine reduces artery inflammation and the thickening of blood vessel walls that can lead to atherosclerosis—the hardening of the arteries. Previous studies have found that berberine reduces blood sugar levels, accelerates weight loss and lowers bad cholesterol levels.

Try Turmeric, Ginger and Black Pepper for Osteoarthritis For people suffering from the crippling pain and disability of osteoarthritis, the nonsteroidal anti-inflammatory drug naproxen, marketed as Aleve and other products, is a common prescription or over-the-counter medication, but it comes with side effects that can include gastrointestinal distress and higher blood pressure. In a study of 60 patients with chronic knee osteoarthritis, researchers at Iran’s Isfahan University of Medical Sciences compared naproxen in a double-blind trial with a turmeric extract, ginger and black pepper combination.

After two doses a day of each for four weeks, the levels of prostaglandin in patients taking the herbs matched the improvements in those patients taking naproxen. Prostaglandin levels gauge joint inflammation in osteoarthritis.

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Reduce Cognitive Decline with Tai Chi

Reduce Artery Plaque Risk with Berberine

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July 2020

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Forest Loss Leads to Spread of Human Disease

A new Stanford University study published in Landscape Ecology reveals viruses like COVID-19 that jump from animals to people will likely become more common as people continue to transform natural habitats into agricultural land.

Researchers found the loss of tropical forests in Uganda put people at greater risk of physical interactions with wild primates and the viruses they carry, with implications for the emergence and spread of infectious animal-to-human diseases in other parts of the world.

People have converted nearly half of the world’s land into agriculture. Tropical forests have suffered the most, with some of the highest rates of conversion occurring during the last few decades. Study co-author Tyler McIntosh says, “At the end of the day, land conservation and the reduction of forest fragmentation is our best bet to reduce human [to] wild animal interactions.”

Healthy Glow

Ultraviolet Radiation Suppresses Skin Inflammation

In research that could help target new treatments for skin cancer, British scientists have identified how human skin suppresses inflammation after exposure to ultraviolet radiation (UVR). In the study at the NIHR Manchester Biomedical Research Centre, healthy volunteers agreed for their skin to be safely exposed to a single, inflammation-causing dose of UVR. Skin samples were taken and researchers examined their immune profile and skin composition over time.

Results showed that the T-cells CD4+GATA3+ and CD8+GATA3+, which help the skin repair itself after UVR exposure, altered skin composition for 14 days. “They could be there to prevent abnormal skin growth or potentially to act as gatekeepers against further inflammation,” says lead author Nathan Hawkshaw, Ph.D. 12

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More of our time is spent indoors than ever before. One of the ways by which nature may improve cognitive function (i.e., the acquisition of and goal-oriented use of knowledge) is by improving memory formation and recall, specifically that of short-term or working memory, and goal-oriented or directed attention; the kind that requires focused effort. By comparing and contrasting 13 studies, a team of researchers has shed light on this complex interaction in research published in Frontiers in Psychology.

The studies used the backward digit span task, which requires participants to invert a series of numbers and repeat them back. All demonstrated significantly improved cognition in nature as compared to urban environments. The benefits of studies like this are two-fold: not only are we learning more about how the brain interacts with its environment, but also how to leverage this interaction to lead healthier, more productive and happier lives.

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Tree Believers

Spending Time in Nature Increases Cognitive Performance

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Natural Thinking

Sweet Serenade Music as Medicine

A simple strategy–listening to music for 30 minutes a day–can lower post-heart attack anxiety and significantly reduce future cardiac risks, reports a new study from the University of Belgrade School of Medicine, in Serbia, presented at the American College of Cardiology Annual Scientific Session and World Congress of Cardiology.

The researchers recruited 350 patients diagnosed with heart attacks and early post-infarction angina at a medical center. Half were randomly assigned to receive standard treatment while half were assigned to regular music sessions in addition to standard treatment. In a follow-up seven years later, the patients with music therapy on average had anxiety scores one-third lower than those on standard treatment and reported lower angina symptoms by about one-quarter. They also had an 18 percent reduction in the rate of heart failure; a 23 percent lower rate of subsequent heart attack; a 20 percent lower rate of needing coronary artery bypass graft surgery; and a 16 percent lower rate of cardiac death.

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July 2020

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feature

BEYOND FACTORY FARMS ‘Big Meat’ Comes at High Cost

by Melinda Hemmelgarn

matthisvolquardsen/Pexels.com

Once you learn how our modern industrial food system has transformed what most Americans eat, you become highly motivated to eat something else.

–Eric Schlosser, author of Fast Food Nation, Chew on This and co-producer of Food, Inc.

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According to the U.S. Department of Agriculture, a push toward greater efficiency created the shift to industrial livestock production. However, attempts to maximize production for higher returns at minimal cost come at a price.

Olive’s symptoms subsided over the next few days, but since then she has experienced multiple chemical sensitivities, transient symptoms of brain fog, muscle twitching, migraines, and respiratory and circulatory problems. Health experts at the University of Iowa identified the source of the sickening odor as toxic hydrogen sulfide from liquid CAFO waste that had been sprayed on farmland one mile from Olive’s home. In addition to the region’s concentration of hog CAFO, her home sat two miles from 1.5 million chickens.

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For example, a growing body of evidence shows that CAFO leads to the social and economic decline of rural communities. “Research has consistently found that living near a CAFO is associated with an array of negative health impacts, including respiratory disease, mental health problems and certain types of infections,” says Keeve Nachman, Ph.D., director of the CLF Food Production and Public Health Program.

Joan Olive says she is living proof that exposure to air pollution from factory farms is every bit as harmful as scientists and health experts have warned about for years. On one fateful December day 16 years ago, Olive was outdoors on her family farm near Spencer, Iowa, when she noticed a strong, sickening odor. Feeling nauseous, she went inside, but later that evening, her tongue swelled, she became disoriented and began shaking and sweating profusely.

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aleksey sagitov/AdobeStock

Today, Olive drinks filtered water and eats organic food to protect her health, but she notices that her symptoms return when triggered by exposure to CAFO air pollution and pesticides. In March, Olive moved to Spearfish, South Dakota, where she’s breathing easier and enjoying time outdoors. But she believes she left behind “thousands of rural residents who are having their lives and health destroyed by Big Ag.” THERE OUGHT TO BE A LAW “Government oversight and policies designed to safeguard the health of individuals and the environment from these operations have been inadequate,” says Bob Martin, director of the CLF Food System Policy Program.

Citing environmental and public health hazards, the American Public Health Association issued a new policy statement last November calling for a precautionary moratorium on all new and expanding CAFO. It advises a complete halt until additional scientific data has been collected and public health concerns addressed.

BYPASSING INDUSTRIAL EATING Many consumers don’t realize that the majority of beef, pork and chicken sold in supermarkets, served in restaurants and distributed to institutions nationwide comes from the industrial food system. According to the Public Justice Food Project, 85 percent of the meat Americans consume is produced by four corporate giants—Tyson, Smithfield,

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HIGH COST OF CHEAP MEAT

Everett Murphy, M.D., a retired pulmonologist from Kansas City, concurs, “Not only are the odors from factory livestock farms offensive, but individuals living within three miles of industrial animal operations are at risk for serious, life-shortening illnesses and permanent disabilities.” Concrete reservoirs designed to hold manure present a problem as well, he adds, “They always leak into the groundwater, spreading antibiotic-resistant bacteria and making the source of water to neighboring communities unusable and toxic.”

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Large industrialized farms known as concentrated animal feeding operations (CAFO) rely on the routine use of antibiotics to both prevent the spread of disease and promote animal growth and weight gain—a practice known to fuel antibiotic resistance and compromise human health.

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Kevin Walker, a Michigan State University professor and author of The Grand Food Bargain and the Mindless Drive for More, says, “Meat is the poster child of industrial food gone awry.” Independent animal farmers are disappearing while factory farms are getting bigger, causing more air, soil and water pollution in rural communities nationwide, reports the Center for a Livable Future (CLF) at the Johns Hopkins Bloomberg School of Public Health.

July 2020

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Cargill and JBS—each accused of hiding labor, animal or environmental abuses behind folksy brand names and packaging images.

To shed light on abuses and steer consumers away from industrial meat, the Center for Food Safety created a website that pulls back the curtain on CAFO. It recommends replacing half of the meat we eat with humane, sustainably raised, grass-fed and organic meat, while replacing the other half with plant-based sources of protein such as beans, peas, lentils, nuts and seeds—a dietary approach that benefits our gut microbes and protects us against a host of chronic diseases.

MEAT ALTERNATIVES As concerns mount about the health, ethical and environmental impact of animal products, the food industry has responded with more plant-based, lab-grown meat alternatives. Yet, according to the Food and Technology 2019 report by the market research firm The Hartman Group, many meat replacements rely on highly sophisticated technologies that hardly meet consumers’ definitions of “natural”.

“It’s all about what isn’t on the label,” says Urvashi Rangan, Ph.D., chief science advisor of the GRACE Communications Foundation.

According to Rangan, many plant-based and fake meat products are actually ultra-processed foods that contain genetically engineered ingredients and rely on petroleum-based chemicals that are not required to be listed on the label.

“The Impossible Burger introduces over 48 new proteins to the human diet without a thorough safety investigation,” warns Rangan.

She questions whether these new meat alternatives are better than meat from animals raised on pasture without routine drugs and synthetic fertilizers.

There’s a big difference between the health and environmental

impact of meat from animals raised in feed lots versus those raised with regenerative agricultural practices. “Industrial agriculture is absolutely harmful,” reports A Greener World, a nonprofit certifier of the trustworthy Animal Welfare Approved label. But thinking we have to go vegan or purchase fake meat to protect our health or the planet is misguided.

EATING LESS, BUT BETTER MEAT “Our bodies are designed to be omnivores, and animal products are part of a diverse, real food diet,” says Rebecca Thistlethwaite, director of the Niche Meat Processor Assistance Network at Oregon State University. Thistlethwaite, author of Farms with a Future and The New Livestock Farmer: The Business of Raising and Selling Ethical Meat, believes in ancestral eating and eating as close to nature as possible. She is mindful of portion size and eats only organic and pasture-raised animal foods to avoid synthetic chemicals and pharmaceuticals.

Will Harris, owner of White Oak Pastures, in Bluffton, Georgia, declares, “It’s not the cow, it’s the how.” Harris transitioned his livestock operation from the industrial model to certified humane animal husbandry and sustainable practices that emulate nature. The switch to a pasture-based system yields healthier animals, he explains, and helps take carbon out of the atmosphere and back into the soil.

In Cows Save the Planet and Other Improbable Ways of Restoring Soil to Heal the Earth, author Judith Schwartz describes how grazing animals play a key role in restoring soil health, and therefore human health. “Well-managed pastures and grasslands with ruminant animals can sequester more carbon than they emit, improve soil health and increase groundwater recharge,” explains Thistlethwaite.

Plus, both livestock and poultry can make use of inedible feeds that humans don’t consume, such as grass and sagebrush.

Critical Questions to Find and Support Good Food

Where does my food come from? Who produced it and under what conditions? Were workers treated fairly and animals humanely? What’s in or on my food? Were pesticides, antibiotics, hormones, genetically modified ingredients or additives used in producing it? Is it rich or poor in nutrients? What might be the unintended consequences of my food and farming choices?

How might those choices affect our environment and future generations?

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POWER TO THE PEOPLE Rangan and Harris emphasize that the power of consumer spending can shift the market. However, Thistlethwaite says, “We cannot just vote with our forks, as many people don’t have that luxury.”

She urges change at both personal and political levels, favoring incentive-based approaches with fewer subsidies going to the industrial system.

“We need more farmers raising high-quality animals in a humane, ecologically responsible manner,” says Thistlethwaite. But we also need more small-scale slaughterhouses and meat processors throughout the country to get quality meat to more of our tables.

Take Action to Stop Factory Farms

In addition to farmers’ markets, cooperatives and community supported agriculture, organizations such as the American Grassfed Association and Local Harvest connect consumers directly to farmers using sustainable practices to help rebuild regional food hubs and networks.

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Melinda Hemmelgarn is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@gmail.com. Tune into Food Sleuth Radio at kopn.org.

Learn More, Eat Smarter Center for Food Safety: EndIndustrialMeat.org Consumer Reports: Tinyurl.com/MeatGetsMakeover Food Print: Tinyurl.com/WhatIsFoodPrint

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“Start with small steps,” suggests Thistlethwaite. “Buy milk from a local creamery, eggs from a farmer in your community or one-quarter cow to fill your freezer from a local, grass-fed beef producer.

Reward the farms and ranches that are doing it right by purchasing from them, promoting them, supporting them.”

The COVID-19 health crisis highlights inequalities in how we produce and distribute food. A new bill, the Farm System Reform Act (FSRA), will help to create a more healthy, sustainable and equitable model, by placing a moratorium on new Concentrated Animal Feeding Operations (commonly known as factory farms), cracking down on the monopolistic practices of multinational meat corporations and supporting farmers to transition to healthier, pasture-based models and organic farming. To support the FSRA, the Sierra Club has made it easy to contact members of Congress at Tinyurl.com/BlockFactoryFarms.

Friends of the Earth: foe.org/resources/from-lab-to-fork A Greener World: AGreenerWorld.org 10 Things You Can Do for the Planet Instead of Giving Up On Animal Agriculture: AGreenerWorld.org/a-greener-world/ 10-things-you-can-do Humane Society Food Industry Scorecard: HumaneSociety.org/resources/food-industry-scorecard Keep Antibiotics Working: KeepAntibioticsWorking.org Public Justice Food Project: Food.PublicJustice.net/ communityresources Right to Harm film and resources: RightToHarm.film One Hundred Thousand Beating Hearts film: Tinyurl.com/100000BeatingHearts Be sure to let our advertisers know you found them in

July 2020

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green living

Greener Green Grass Why Organic Lawns Make Eco-Sense

karolina grabowska/Canva.com

by Julie Peterson

With its dependence on synthetic fertilizers and pesticides, America’s 63,000 square miles of lawns rely on fossil fuels, put pressure on water supplies and devastate soil, watersheds, animals and people.

Fortunately, green turf can be attained organically, with important benefits. “In addition to protecting public health, eliminating our use of pesticides and fertilizers will allow us to build healthy soil and sequester more carbon as we face climate chaos,” says Mackenzie Feldman, executive director of Herbicide-Free Campus, a San Francisco organization working to transition colleges nationwide to organic lawns.

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THE HARM DONE Homeowner desire for lush swaths of monoculture grass has been fueled by lawn chemical ads equating model families with flawless lawns. Unfortunately, the “green grass of home” isn’t an ideal dream, it’s a nightmare. Research shows that it exposes people to cancer-causing, reproductive-harming and endocrine-disrupting chemicals, many of which are deemed safe by government agencies. The Pesticide-Induced Diseases database at BeyondPesticides.org holds myriad studies linking chemicals to asthma, diabetes, autism, lupus, arthritis, Parkinson’s disease, Alzheimer’s disease and cancer. Children are particularly vulnerable to the effects of toxins due to their developing organs.

Exposure to lawn chemicals also comes through the air, on indoor surfaces and in water. A U.S. Geological Survey report found pesticides in 99 percent of urban streams. In mixed land use areas, 100 percent of major rivers and 33 percent of major aquifers were tainted.

While the culture around the aesthetics of landscapes is strong, the tipping point has arrived.

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“People are becoming more aware that their children are at elevated risk and that there are deficiencies in the laws that govern toxic chemical use,” says Jay Feldman, executive director of Beyond Pesticides, in Washington, D.C. Lawn chemicals are also feeding climate change. “Not only are they fossil-fuel intensive to produce, they harm the biology in the soil and destroy its ability to sequester carbon,” says Diana Carpinone, president of Non Toxic Communities, a pesticide reform nonprofit, and founder of Non Toxic Dover, in New Hampshire.

FRONT YARD ACTIVISTS Recent lawsuits and climate change have given activists more power to effect sweeping changes in policy. “This isn’t just a niche idea. We have a mandate, given looming environmental crises, to transform our current chemical intensive systems to organic,” says Jay Feldman.

Organic turf experts have devised methods to grow monoculture grass.

According to Ryan Anderson, a community outreach specialist at the Integrated Pest Management Institute of North America and leader of Midwest Grows Green, “Homeowners can keep their lawns organic by increasing cultural controls.” These include aerating, over seeding and mowing high to build the soil, turf and plant system.

GREENER COMMUNITIES Concerned citizens are asking local governments and school districts to eliminate chemical turf management protocols at parks and schools.

Nonprofit campaigns such as Beyond Pesticides, Non Toxic Communities and Herbicide-Free Campus can sometimes send a spokesperson and provide ample data to overcome common objections. “We can show that organic is viable and economical. Organic systems end up reducing costs over time,” says Jay Feldman, who helps install community pilot sites.

Transitioning to organic practices requires a focus on soil health, building up microbial life and organic matter, understanding the ecosystem and creating a balanced ecology. Once in place, it’s a functioning system that doesn’t need much management.

“You can have a beautiful, organic, green lawn that’s safe for all living things,” says Carpinone.

Julie Peterson writes about wellness and environmental issues from rural Wisconsin. Reach her at JuliePeterson2222@gmail.com.

Make a Difference

While pristine lawns are possible, reconsidering aesthetics is another option. “We could let native plants grow and embrace plant diversity as fundamental to ecosystem resilience,” says Mackenzie Feldman.

Offset climate change and improve health for people and the planet by reaching out to the community or finding helpful experts to assist with local efforts.

Indeed, “weeds” are beneficial. Clover feeds nitrogen to grass, benefits soil organisms and stays green long after turf. Dandelions were once considered a source of food and medicine, and all parts of it are edible, including flowers, roots and leaves.

Non Toxic Communities (NonToxicCommunities.com) offers resources to create healthier schools, lawns and landscapes throughout the country.

Instead of living with weeds, some homeowners are choosing to tear out lawns and put in indigenous plants to attract pollinators and other wildlife. But it takes time for society to adopt new views and front yards can be polarizing.

“You can’t go from zero to hippie in a day. People need realistic goals,” says Carpinone.

Whether someone rents, owns or only has access to shared green spaces, Shaina Rico, founder of The Generation Ground, an Austin-based organization helping farmers launch regenerative businesses, feels everyone must “take ownership of our green spaces. If you are not the one managing the land, ask questions of those that are. What are we doing to support the soil biology? Can we achieve the goal without using chemicals? How can we increase soil organic matter?”

Beyond Pesticides (BeyondPesticides.org) has a database of pest management and lawn service companies that don’t use dangerous pesticides, lawn signs for the organic yard and a sign-up for The Action of the Week to contact elected officials about current issues.

The Integrated Pest Management Institute of North America (ipminstitute.org) provides low-risk pest management solutions for farms, greenhouses, facilities and homes.

Herbicide-Free Campus (HerbicideFreeCampus.org) is working to transition every campus in the country to organic.

The Great Healthy Yard Project (tghyp.com/downloads) has downloads on how to grow without gunk and encouraging others to do the same.

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conscious eating

OUTDOOR FEASTS Inspired Picnics and Healthy Grills

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by Marlaina Donato

Nothing defines the summer season quite like firing up the grill or escaping with a picnic basket to a favorite hideaway. From luscious fruits to gorgeous greens, enjoying a meal outdoors inspires us to eat what is in season and invites us to sip the moment.

Most of all, it gives us special time with loved ones or with ourselves.

Ashley English, of Candler, North Carolina, author of A Year of Picnics: Recipes for Dining Well in the Great Outdoors, sees picnics as a delicious excuse to eat healthy and in sync with the seasons. “No matter what time of year you’re picnicking, there’s always going to be something ripe and in season to showcase. We all know that foods eaten at their peak time of ripeness simply taste better, so use your summertime picnic as an opportunity to bite into a ripe watermelon or your autumn picnic as the ideal time to bake an apple crisp.”

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PORTABLE PLEASURES Thinking outside the box can jazz up the ordinary. English sings the praises of picnicking not only in woodlands and on beaches, but on rooftops. Being open to different times of the day welcomes a shift in mood. “I’m particularly fond of breakfast picnics. They’re an excellent way to clear your head and get motivated, as they’re an activity fully engaging all of the senses. Twilight picnics are another favorite. As the sun begins to set, the light is less harsh and the mood outdoors becomes decidedly quieter. I find picnics during this time of day to be especially relaxing,” says English.

Simple tasks like washing salad greens or whipping up a quick hummus dip the night before a picnic can save considerable time. Traditional picnic baskets are not required, and English recommends vintage suitcases, wooden crates or a backpack, especially if the picnic destination involves an uphill trek. She also emphasizes simplicity: “While a lavish spread with myriad options is quite fun, a simple picnic can be equally enjoyable. A grazing board to-go is quite easy. Pack up a medley of fruits, veggies, charcuterie or cheeses, crackers, spreads and pickles and a little something sweet, and you’ve got all you need to create a memorable meal outdoors.”

Robyn Lindars, of Fort Myers, Florida, author The Healthy Electric Smoker Cookbook: 100 Recipes with All-Natural Ingredients and Fewer Carbs, says, “I love grilled veggies paired with goat cheese and fresh herbs on French or Italian bread. You can add capicola or just stick to veggies for tasty sandwiches that do well in a cooler.”

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Recipes for Outdoor Feasts

GREAT GRILLING Grilling “adds a ton of flavor to food without needing to add additional fat or calories.

Cooking over fire is also the oldest method of cooking,” says Lindars. Happily, the health risks associated with barbequing meat over hot coals can be reduced by using flavorful marinades or opting to go vegan.

together until uniform in consistency.

Add the olive oil, vinegar, salt and pepper to taste; more water for a thinner consistency; and the basil at the end with one last blend with the immersion blender.

Reducing temperature decreases carcinogenic compounds associated with grilling meats and can be best accomplished by waiting until charcoal turns to embers or turning the gas grill down a notch or two.

Grilling further from the flame on an elevated rack is also a good option. Citrusy or balsamic vinegar-based marinades naturally minimize toxic potential by reducing the formation of unhealthy compounds, studies show.

Chill at least 3 hours before serving so the flavors have time to meld together.

Garnish with diced avocado and fresh basil.

Recipe and photo courtesy of Robyn Lindars, GrillGirl.com.

Fruta Picada

“You are what you eat and what you eat was eating. Opt for the highest-quality protein possible—grass-fed beef, organic, humanely raised protein,” suggests Lindars. “Make your own marinades and rubs to avoid ingredients like soybean oil and corn syrup. You can easily make your own with simple ingredients like olive oil, fresh herbs, vinegars, sea salt and spices. Fresh rosemary, lemon zest, juice, sea salt, pepper and garlic with a splash of olive oil makes for an amazing marinade, and can even be paired with grass-fed butter to put on chicken. A basic rub of smoked paprika, sea salt, fresh ground pepper and dash of garlic powder is great on just about anything.”

Yields: 8 to 10 servings

Fire-Roasted Gazpacho

Preheat a charcoal grill for medium direct heat—about 350° F. (Gas works, but will not produce as much smokiness as charcoal.)

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Prepare the veggies to go on the grill: wash everything and slice the cucumbers into thin lengthwise pieces; put the garlic cloves onto skewers.

Grill the tomatoes, cucumbers, peppers, garlic and poblano pepper until char marks form on all sides.

Remove the veggies and place in a big pot.

Add water.

With an immersion blender, mix everything

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A combination of fresh fruit, lime juice and chili seasoning, fruta picada is served at markets and roadsides throughout Mexico. The combination of spice and salt partnered with sweet fruit is guaranteed to take the edge off of a blistering summer’s day.

Spice Blend 3 Tbsp chipotle powder 3 Tbsp smoky paprika 1 Tbsp plus 2 tsp sea salt 1 Tbsp cumin seeds 1½ tsp celery seeds

Z

Marlaina Donato is the author of several books and a recording art09oooo[-ist. Connect at AutumnEmbersMusic.com.

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3 lb small-to medium-size tomatoes, possibly a mixture of San Marzano and Campari tomatoes (The smaller tomatoes will get more exposure to the grill) 2 large cucumbers 1 poblano pepper 1 head of garlic 8 oz mini-bell peppers 2 tsp white wine vinegar 1 cup water (or more) Dash olive oil 1 Tbsp sea salt (preferably bourbon barrel smoked sea salt) 1 Tbsp black pepper (preferably bourbon barrel smoked pepper) 1 tsp sugar 1 large bunch basil 1 ripe avocado, diced

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Fruit 1 pineapple, peeled, cored and cut into spears ½ watermelon, peeled, cut into spears and seeded 1 large jicama, peeled and cut into spears 1 large papaya, peeled, seeded and cut into spears Juice from 2 limes Grind all of the spice blend ingredients

together in a spice grinder or food processor or with a mortar and pestle until finely powdered. Transfer to a lidded container with a shaker screen.

Kalamata Olive Hummus-Cucumber Picnic Sandwiches

From A Year of Picnics: Recipes for Dining Well In the Great Outdoors, by Ashley English. Photo by Jen Altman. Reprinted in arrangement with Roost Books, an imprint of Shambhala Publications, Inc.

New Twists on Old Favorites Brew up delicious and colorful herbal teas for gourmet lemonades. Try hibiscus, lemongrass, lavender or fresh ginger tea, adding fresh organic lemon juice and a sweetener of choice.

In a blender, whip up unsweetened plant-based milk (almond, coconut or cashew) with a ripe banana, a small handful of dates and a splash of vanilla extract, and pour into popsicle molds.

Combine peanut, almond, sunflower or soy butter with cocoa or carob powder, a tablespoon of plant-based hazelnut creamer and a pinch of salt.

Roll into balls and then add sesame, chia seeds, cinnamon, coconut sugar or chopped dates.

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Place all of the fruit spears onto a serving platter. Squeeze the fresh lime juice evenly across. Let guests serve themselves as much fruit as they’d like, and then sprinkle with the spice blend.

Grilled Romaine Hearts 1 romaine heart per person 1 Tbsp olive oil Sea salt to taste Fresh ground black pepper Parmesan cheese or another hard, aged cheese Prepare the grill for direct heat.

Rinse/dry the romaine hearts, drizzle with olive oil, sea salt and pepper.

Grill the romaine hearts on direct heat for 3-4 minutes on each side or until char marks form and the lettuce begins to wilt.

Pita pocket bread, sourdough or other bread of choice 1 can organic chickpeas/garbanzos with original water drained off just a bit ½ cup organic sesame seeds or 2 Tbsp of tahini (½ cup organic, raw, unsalted sunflower seeds can be used in a pinch) 1 tsp cold-pressed virgin olive oil (optional) 1 minced garlic clove ½ cup kalamata olives (whole or halved, drained) Conventional or English cucumber, thinly sliced Organic lemon thinly slivered with skin intact In a blender or Vitamix, add chickpeas with original water, sesame seeds/tahini and a slice of lemon to make the hummus. Blend until smooth, but don’t over-blend until too thin. Pour into bowl, stir in olives and drizzle with olive oil. Lastly, sprinkle the minced garlic on the top of the hummus and chill for a few hours or overnight.

For a crowd, chop the hearts up and put them in a bowl to serve as a large salad on the side of the main course.

Generously spoon hummus onto bread or into pita pockets and gently layer thinly, freshly sliced cucumbers and thin slivers of lemon. Optional additions: fresh herbs like oregano, thyme, lemon thyme or mint to add last between the slices of bread or tucked into a pita pocket. Keep in a cooler for picnics.

Recipe and photo courtesy of Robyn Lindars, GrillGirl.com.

Recipe and photo courtesy of Marlaina Donato, AutumnEmbers.com.

Remove the hearts from the grill, grate a generous amount of the cheese on the hearts and add a little more olive oil.

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aijiro/AdobeStock.com

healing ways

A Functional Nutrition Approach to Gut Health A healthy gut equals a healthy life

by Tamara Luck Our complex digestive system works like a beautifully designed machine, releasing digestive juices, disassembling food, absorbing nutrients and promoting balance throughout all our body’s systems. In addition, our digestive tract houses our microbiome, which plays a role in our digestion, mental health, inflammation and immune system. This means an imbalance in the gut microbiome may be involved with allergies, inflammation, autoimmune diseases, skin conditions, like eczema and so much more. Here are the top three ways to support gut health using a functional nutrition approach.

whole foods. Start by building meals around a foundation of vegetables, fruits and high quality proteins and fats. Limit heavily processed foods that are often very nutrient poor. Eating unprocessed foods supports our gut health and body directly by delivering important nutrients. For example, fiber from vegetables, fruit and grains are extremely beneficial for regularity and feeding our bacterial friends. Try eating jicama or organic kiwis with their skin on for some great sources of fiber. Other foods like sauerkraut, kimchi and yogurt contain some probiotics that are beneficial to the majority of the population.

Eating Hygiene All too often, we eat on the run, but eating in a chaotic, frenzied way impairs our digestion. Although it is not a very sexy topic, our eating hygiene can play a huge role in our digestive health. Eating hygiene refers to the ways that we eat and how they support optimal digestion and gut health. The key tenants are being relaxed when eating, chewing (then chewing some more) and avoiding drinking too much liquid with meals.

Balance the Microbiome Many people are already eating a balanced, nutritious diet but are still experiencing chronic digestive discomfort or some of the other previously mentioned conditions that often originate in the gut. This may be a sign to further explore your microbial health. Functional dietitians can be a great resource for more specific and personal recommendations for microbial and digestive support. For example, certain probiotic strains have been studied to benefit specific conditions. Working with a functional practitioner may also allow for a comprehensive stool test to be run to assess microbial diversity, potential pathogens and digestive function. This is especially beneficial if an underlying dysfunction is expected and probiotics have not been helpful so far. Balancing our microbial friends is key for overall health.

When we are stressed, our body does not prioritize digestion. However, if we are able to sit down and take a few deep breaths before we eat, our body actually sends more blood to our digestive organs and we release our digestive juices at the right time. This means less bloating and more nutrients broken down and absorbed.

Chewing is absolutely essential for gut health. Chewing is one of the first steps to digestion, and if we do not chew adequately, our body has a harder time breaking up large pieces of food. This may create more food for unfriendly bacteria to feast on, causing microbiome imbalances. Lastly, drinking too many liquids with meals is not ideal because it can dilute stomach acid, which, contrary to popular belief, is a very necessary step of digestion.

Soups and smoothies are still perfectly fine to eat, just avoid chugging large amounts of water with a meal. These small steps alone can help to optimize digestion and improve symptoms like belching, gas and bloating.

When taking a whole body and holistic approach to wellness, gut health is a great place to start. Environmental toxins, overly processed foods and medications can all negatively impact gut health. However, through food and lifestyle choices, we can take easy steps to rebalance our gut health and set a foundation for long lasting whole body health.

Tamara Luck, RDN, LDN, is an integrative and functional dietitian in Waltham. She works to uncover root causes of imbalances in the body and take an individualized approach to wellness with her oneon-one clients. She is currently accepting new patients at Johnson Eat Real Food Compounding and Wellness and appointments can be made at A healthy diet should minimize what is harmful to the body and Calendly.com/TamaraLuck. See ad on page 27 and Resource Guide maximize nutrients. The easiest way to do this is by eating real, on page 30.

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PLANT MEDICINE

Accessing Cannabis Medicine During COVID-19

by Matthew Herrold Cannabis medicines are still accessible. When COVID-19 first hit, many cannabis patients, as well as people that self-medicate with recreational cannabis, were left with unanswered questions. Many asked themselves questions like, “How do I renew my patient certification?” and “Can I still become a Massachusetts Medical Marijuana (MMJ) patient?”

The state was quick to fast track a law change in response to the pandemic. For the first time in history, Massachusetts patients could use telehealth appointments to certify as new patients and also recertify as renewal patients in the MMJ program. The state and medical clinics had to learn and implement new, secure technologies virtually overnight and deserve a round of applause for the extra hours and sleepless nights they lived to keep access open for the patients of Massachusetts.

a qualifying condition should consider patient certification.

Medical marijuana cannot be taxed which is considerable when recreational cannabis products are subject to a 20 percent sales tax. Technically, it’s 17 percent and towns and cities elect for the additional 3 percent tax that the law allows host communities to charge if they so choose. Massachusetts cannabis law allows medical dispensaries to offer sales and discounts on their products to patients, whereas sales are strictly forbidden to recreational consumers. This includes specific product sales, new patient and loyalty incentive programs.

Perks of certification

Another cost saver and an industry favorite are the special population discounts. Special population discounts can include: veterans, 100 percent disabled, seniors, hardship, first responders, pediatric and industry discounts. These are only available to patients.

It saves money, time and offers patients an expanded product selection to aid their health pursuits. Quite simply, anyone with

Medical patients can save time. When they find a choice dispensary or two to serve their needs, dispensary agents be-

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come familiar with return patients. Those agents then can predict the needs of their regular patients and may even do research on their behalf. Dispensary agents may recall previous purchases to help a patient decide, or when the patient can’t remember what they bought during their last visit. This is because all medical purchases are securely tracked for each person in a state database where recreational is not.

Certifying during the COVID-19 outbreak

Separate and dedicated medical registers are required at all dispensaries that serve both medical and recreational consumers. Orders may be made online so that a patient can walk in, pay and pick up their prepared medicines at the next available register.

It’s that easy. Be sure to ask the office to fully enroll them in the program online. A temporary patient card may be printed for same day access and an official state medical marijuana card will arrive in the mail in a few weeks.

The law on possession For medical patients, the standard is the equivalent of 10 ounces every 60 days.

Recreational consumers may only possess up to one ounce on their person.

Medical patients have additional product selections at locations where both medical and recreational service is offered.

That includes larger serving sizes for edibles that are only available to medical consumers; recreational products may not exceed 5 milligrams per serving. That can further drop the cost for the patient.

It’s never been easier. Cannabis clinics and certifying health professionals are currently allowed to offer telehealth visits for patient certification and recertification. That will change soon to a policy where patients must come in inside a calendar year. Patients will need current medical records—typically within the last 18 months—to show that they have been diagnosed with an eligible condition.

To get certified as a patient, find a certifying cannabis clinic like Cannamed, Cannawise or Alternative Wellness Center. Call the office to clarify exactly what medical records they will need. A person should then collect their records to provide proof of the qualifying condition, set the appointment and attend the appointment.

Qualifying conditions Qualifying to become a Massachusetts medical marijuana patient intends to treat a debilitating medical condition. These include: cancer, glaucoma, HIV/AIDS, hepatitis C, amyotrphic lateral sclerosis (ALS), Crohn’s disease, Parkinson’s disease, multiple sclerosis and other conditions as determined in writing by a qualifying patient’s physician.

Other conditions commonly treated in Massachusetts include chronic pain, anxiety, depression and sleeping disorders. There are many others, too. One clinic in Massachusetts lists over 65 qualifying conditions.

Any Massachusetts resident that finds relief to an ailment or condition with recreational cannabis should look into the MMJ program. In addition to saving money and time, the assistance of a medical team will help consumers navigate the larger selection that is available to medical patients and improve their quality of life.

Matthew Herrold is a certified wellness program coordinator and currently helps to develop the Massachusetts marijuana industry through branding and education. Connect at Matthew.Herrold@gmail.com.

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inspiration

CULTIVATING CONTENTMENT The Spiritual Discipline of Evoking Joy

by Marlaina Donato Our four-legged friends—from pampered pooch to stray cat—have the inborn ability to seize the moment. No matter what chaotic circumstances may swirl around them, they have a knee-jerk response to spring into playful action or curl up in a patch of inviting sunlight.

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As humans, we tend to postpone the smallest of joys and avoid emotional self-care, opting for that extra glass of wine or spending more than usual to feel better for a brief period of time. Tending to our own happiness begins by seeing joy not as a mood dependent upon circumstances, but as a spiritual discipline like any other. Emotional well-being is a garden we must weed and water daily, and in turn, our physical health can’t help but be well-nourished by the harvest. Studies through the years have shown that certain sites and organs in the body, including the thymus, immune cells and bone marrow, have receptors for neurotransmitters like serotonin, which could explain why cultivating contentment might boost our natural defenses.

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Seasoned yogis and meditators often speak of an inner wellspring of joy that can be accessed through a committed practice. Perhaps joy is less of a mood and more of a frequency that is accessible to all of us when we’re willing to align with its bandwidth.

Making it a habit to step outside for 10 minutes to witness a sunset or greet the twilight

while dinner cooks can be a beautiful way to advance felicity.

Taking five-minute joy breaks during the workday to listen to a favorite piece of music with earbuds, read a few pages of an inspiring book or notice the clouds is another easy way to tend to happiness. Filling a “joy jar” with lovely memories written on scraps of colorful paper can prompt a spontaneous smile any time of day. Taking a half-hour drive on a pretty back road instead of scrolling through social media can reset depleted emotional reserves.

Today, we can shift our thinking and see contentment as a precious, deserving loved one that needs nourishment like any other.

Feeding joy in our lives can pave the daily humdrum road with jewels. In the end, perhaps fostering inner happiness by example is the greatest legacy we can leave behind.

Marlaina Donato is the author of Spiritual Famine in the Age of Plenty: Baby Steps to Bliss. Connect at AutumnEmbersMusic.com.

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BOSTON COMMUNITY All Calendar events for the August issue must be received by July 10 and adhere to our guidelines. Visit NaturalAwakeningsBoston.com for guidelines and to submit entries. For extended event descriptions and additional listings, visit NaturalAwakeningsBoston.com/events/new.

Due to the fluidity of the coronavirus situation and massive amounts of event cancellations, please visit our website for calendar listings. Please also be sure to confirm events prior to the date of the event. Thank you, Natural Awakenings.

NaturalAwakeningsBoston.com/calendar

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JOHNSON COMPOUNDING AND WELLNESS

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