NA Indy June 2020 by Natural Awakenings Indianapolis

Indyâ&#x20AC;&#x2122;s Only Natural and Holistic Lifestyle Magazine for Over 10 Years

HEALTHY

LIVING

HEALTHY

PLANET

FR E E

BRAIN PLEASERS

Ways to Boost Blood Flow

TRAVELING IN PLACE

Finding Adventure Close to Home

FAMILY STORIES

Help Kids Cope During Tough TImes

June 2020 | Indianapolis Metro Edition | NaturalAwakeningsIndy.com June 2020

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Contents

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

15 POWER UP YOUR BRAIN

Six Ways to Boost Blood Flow

16 THE OTHER CURVE 18 TRANSFORMATIVE STAYCATIONS

Finding Respite and Adventure Close to Home

21 ENERGY CLEARING IN NATURE

22 EVERYDAY ADVENTURES

Taking to Vans & RVs for Life on the Road

24 FAMILY STORIES Help Kids Cope During Tough Times

26 KINDNESS COUNTS ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings please contact us at 317-984-0040 or email Publisher@NaturalAwakeningsIndy.com. Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS For articles, news items and ideas, go to NaturalAwakeningsIndy.com. Deadline for editorial: the 10th of the month. CALENDAR SUBMISSIONS Go to NaturalAwakeningsIndy.com to submit listings directly online. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.

Cultivating Self-Compassion in Children

26 30

28 DAVID HAMILTON on Kindness in the Pandemic Age

30 FATHERS KNOW

BEST

DEPARTMENTS 5 news briefs 10 health briefs 12 global briefs 14 eco tip 15 healing ways 22 green living 30 inspiration 24 healthy kids 31 resource guide 28 wise words June 2020

letter from publisher

HEALTHY LIVING HEALTHY PLANET

ear Readers, Indiana businesses are starting to “reopen,” and for the first time in months we have more choices about how to show up in the community. More to explore, more events— socially distanced, of course!!! It’s feeling like summer, as local farmer’s markets have returned. Please support our local farmers, especially our advertiser, Silverthorn Farm. They offer pickups at their farm or at the Broad Ripple Farmers Market. Outdoor activities are picking up as well! And here’s to hoping for pools to open on time for the inevitable Indiana heatwave coming soon. I’m finding mowing the lawn and tending to my flowers highly satisfying. Walking our puppy and bike-riding with my daughters soothe the soul. Nature always manages to heal us, in whatever ways we need. As our communities re-integrate, I’m witnessing the value of “KISS.” Also known as, Keep It Simple, Silly! (At least, this is the version I use with my kiddos.) When in doubt, keep it simple. Anything else is just noise. And we have SO much noise in our daily lives, online, on social media, that anxiety and mental illnesses are skyrocketing. I ask, how do you feel after reading this printed magazine, even for an hour, vs. spending an hour online? Staring at a video screen? Eliminate the noise, gain clarity. And maybe regain a little sanity! As Father’s Day approaches this month, consider this regarding the masculine energy: He really likes to KISS. To keep it simple. How many men do we know who like things to be complicated? Personally, I don’t know a single one. For the men in our lives, keep it simple, yet meaningful. Life is beautiful without so much noise and complication!

INDY METRO EDITION Publisher Donna Kirk Publisher@NaturalAwakeningsIndy.com Design & Production Kim Cerne Paul Scott Contributing Writers Jennifer Christie Laura Baker Website Nicholas Bruckman

CONTACT US Call or text 317-984-0040 Facebook.com/AwakenIndy NaturalAwakeningsIndy.com SUBSCRIPTIONS Digital subscriptions are available by joining our mailing list at NaturalAwakeningsIndy.com

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Here’s to a beautiful, simplified month of June!

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National Advertising Lisa Doyle-Mitchell Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2020 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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news briefs

Silverthorn Farm Offering Organic Produce, CBD Products, and Vegetable Starts

ilverthorn Farm, located in Rossville, is offering certified organic vegetable and herb plants as well as certified organic produce and our custom line of organic CBD products for online ordering and pickup every week. Pickups take place Fridays on the farm from 4-7pm and Saturday mornings at the Broad Ripple Farmers Market from 8am12pm throughout the summer. Food security is so important; now is the time to plant gardens to grow your own food. Get healthy, certified organic starts for your summer garden and find the freshest local produce direct from the farm to your table. Buying from a local farm is safer than going to the grocery store, as it reduces the number of people in contact with your food. Silverthorn offers contact-less pickup at the farm and safe pickup at the market with social distancing, masks and gloves. Please support your local farmers now, more than ever! Silverthorn Farm is a small, family-owned and operated farm in Rossville, IN. Nate, Emily and crew are committed to organic growing methods to produce sustainable, healthy food and wellness products for you and your family. For more information and to place orders, visit SilverthornFarm.com. The farm is located at 4485 W CR 1000 N Rossville, IN 46065. See ad on page 11.

Angela Summers Memorial Ride on Sunday, June 7

ngela Summers was a dedicated mother, board member of Unity of Indianapolis, and mail carrier for the USPS. She was murdered while delivering mail on the eastside of Indianapolis on April 27 in a senseless act of violence. Because she wasn’t working with the USPS long enough, she was not eligible to purchase the group life insurance. The National Association of Letter Carriers (NALC) Local Branch 39 is working on establishing a trust for Angela’s teenage daughter. To benefit that trust fund, on Sunday, June 7 a memorial ride will take place in Angela’s honor. It will start at the 8 Seconds Saloon at 111 N Lynhurst in Speedway. Registration will take place from 10-11:30am with departure at 12pm, and is open to motorcycles and cars/trucks. 100% of the proceeds of this ride will be placed into the trust. If you cannot attend the ride but would like to donate, please send a check to: NALC Branch 39 2211 E. 54th St Indianapolis, IN 46220. Please note that it’s for the Angela Summers Memorial Ride. In addition, a GoFundMe page has been set up to benefit the family: GoFundMe.com/f/Angela-SummersMemorial-Fund Cost to participate in the memorial ride: $20 per motorcycle or vehicle. For more information, please email the organizer, Steve Amrhein, at: SAmrhein@sbcglobal.net with “Angela Summers” in the subject line. Also visit the event’s Facebook page: Facebook.com/events/331539041154006/ June 2020

Focus on Immune System Boosters with Morter HealthCenter

ven though we have collectively been in a pause, a lot of exciting developments have been manifesting. It is with great excitement and support that we want to welcome Kristen Barfield as the new owner and steward of Blooming Life Yoga Studio + School. Kristen has been a student and teacher at Blooming Life since the doors opened 5 years ago. A blend of the mission that BLY has always had—Love, Community, Practice, Growth—will continue along with exciting changes for our future as a yoga studio and community. BLY’s Grand Reopening is scheduled for June 1st. New Student Specials and Packages will be offered including specials for Front Line Workers and First Responders. There will be an extended class schedule for both on-line and in-studio, along with new classes and teachers. There will be a raffle drawing to help support the Zionsville Community and much more. Sign up at BloomingLifeYoga.com to stay up to date. Blooming Life Yoga Studio is open to all. Now, more than ever, we are looking for connection not only with ourselves but with our community. BLY is here to help celebrate and cultivate all connections through our class offerings, workshops, special teachers, trainings and more! Whatever you are looking for—a physical practice, community, or stress relief— it can be found at BLY.

uring this time of heightened awareness and uncertainty, it is more important than ever to utilize our own tools to increase our ability to live well. Knowing that there is currently no “cure” or even a specific treatment for COVID-19, it is vital that we focus on supporting our immune systems. A virus is an opportunist. The environment that suits it is acidic. The cells suffer from a lack of fresh oxygen. The human is tired, with worry, fear, or anxiety. However, we can choose to reset our habits for improved health. Some tips: 1-Eat fresh vegetables and fruits in a ratio of two veggies to one fruit. Add vegetables first and foremost, and slowly decrease processed foods. 2-Drink pure water (reverse osmosis removes nearly all impurities.) A good rule of thumb is half of our body weight in ounces per day. 3-Breathe deep from the belly with shoulders relaxed for a reset of the day, the nervous system, and mood. 4-Engage in a full-body type of activity a couple of times daily, as movement promotes health and well-being. 5-Allow for at least 4-5 hours of uninterrupted sleep per night. Restful sleep is the time when our body does repair processes, rejuvenation, cleansing, and detoxifying. 6-Focus on what is going well in life. Find an affirmation that feels good when you repeat it, and use it throughout the day as a reminder of the goodness that is always available.

Location: Blooming Life Yoga Studio + School, 30 S. Elm St, Zionsville. For more information or to register for classes, visit BloomingLifeYoga.com. Email: Info@BloomingLifeYoga.com. See ad on page 22.

Location: 10439 Commerce Dr., Ste. 140, Carmel. For more information about Morter HealthCenter’s services and classes, please call 317-872-9300 or visit MorterHealthCenter.com. See ad on page 27.

Exciting Changes at Blooming Life Yoga Studio + School in Zionsville

THE FOOD CONNECTION ISSUE

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plus: Gut Health

Beyond Factory Farming

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Sacred Soul Energy Healing Sessions

S Natural Awakenings Publishing Corp. Partners with KnoWEwell Collaborative

atural 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, evidence-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 that 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.” For more information, email Publisher@NaturalAwakenings Indy.com., or visit NaturalAwakenings.com. See ad on page 9.

acred Soul, owned by Laura Baker, Intuitive Energy Healer and certified Reiki Master, has reopened for business and is accepting new clients. Now, more than ever, people are turning to energy medicine to restore balance to their emotional, physical, and spiritual well-being. Our energy field can become sluggish or disrupted by many factors, including stress, illness, surgery, food, toxins, and trauma. Energy therapy works to balance the energetic fields in and around the body. Benefits to restoring the energetic body include healing dis-ease, restoring balance into one’s life, and an improved overall sense of wellness. Laura conducts in-person sessions in her office in Monrovia, and distance healing sessions with people all over the United States. Cost: Healing sessions are $77.00. To book an in-person or distance session, contact Laura at 317-435-4222 or email: SacredSoul444@yahoo.com. For more information, visit SacredSoul444.com. See ad on page 25.

Subscriptions

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Cereset Carmel Offers Rapid Stress Reset

or a limited time, save over $300 by trying two BrainEcho Rapid Stress Reset sessions, under an hour each, as an easy and effective way to help your brain help you boost your immune system. The brain “drives” your body and therefore affects your overall immune system. When we are under high stress, our immune system suffers and may struggle to protect us from infections to keep us healthy. There IS a cost for doing nothing about your stress- your brain drives how your stress is handled. If it is well balanced and functioning fully, it can handle stress well. When the brain is stuck in a stress reactive imbalance, your body is less able to sustain your health. Stress is one of the greatest antagonists to our immune system and weakens our physical capability to fight a virus after exposure. Left unchecked, your brain’s reaction to chronic stress is likely to cause other severe imbalances- sleep disturbance, anxiety, depression, mood disturbance, and burnout are major indicators that we are being affected by chronic stress. Clinical trials using Cereset technology have shown a substantial reduction in inflammation levels, as well as helping the brain to balance the freeze / fight-flight system. Location: 160 W. Carmel Dr., Ste. 186, Carmel. By appointment only. For more information, call 317-922-7588, email Brenda@Carmel.Cereset.com, or visit Cereset.com. See ad on page 14.

Indianapolis Edition

Indianapolis Public Library Announces Plan for Curbside Service at Select Locations

everal Indianapolis Public Library branches as well as Central Library are providing limited service in the form of curbside pickup of books and other materials to patrons. While all Library buildings remain closed to the public due to the COVID-19 emergency, curbside pickup will represent the first phase of resuming in-person service after Marion County’s stay-at-home order was lifted.

Curbside service will be available Sunday-Friday (closed Saturday) from 10am–6pm at Central Library, 40 E. St. Clair St; the East 38th St Branch, 5420 E. 38th St; the Glendale Branch, 6101 N. Keystone Ave, the Pike Branch, 6525 Zionsville Rd; and the Southport Branch, 2630 E. Stop 11 Rd. Individuals can request Library materials online or over the phone to staff at any of the five designated locations to be picked up at any of those

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sites. They would then need to contact the selected branch to inform staff of their arrival time. Patrons who arrive on foot or by bicycle will be served as long as safe social distancing practices are observed. Items placed on hold and designated for pick-up at any other IndyPL location prior to the Library’s closure in March can be re-routed to one of the curbside sites by calling any of those locations where staff will receive calls and process materials. For future hold requests, patrons can adjust their preferred pickup location within the My Account section on the Library’s website. For now, the return of Library materials can occur only at outside book drops, which will be open at all locations. All returned items will be quarantined and cleaned in accordance with established health guidelines before being recirculated into the Library’s collection. In addition, all new physical item checkouts will have a 21-day checkout time, and all fines and late fees will continue to be waived until further notice. While the Library’s physical locations remain closed, individuals can continue to take advantage of the Library’s many free online offerings. These include eBooks, streaming videos, resources for research and remote learning, video read-alongs, and the “Ask-aLibrarian” reference service. Residents can also get or renew a Library card online at IndyPL.org. For details on this new service, visit IndyPL.org/Curbside.

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health briefs

Consume Olive Oil to Fight Off Aging In what might be good news for teetotalers, researchers at the University of Minnesota found that it’s not the resveratrol in red wine that increases the life span of cells of those following the Mediterranean Diet, but the fat in olive oil that activates the critical pathway which prevents age-related diseases. “This pathway has been linked to almost all of [aging diseases]. It’s the roots,” says Doug Mashek, Ph.D., a professor in the departments of medicine and biochemistry, molecular biology and biophysics. His studies suggest that the benefits of olive oil are most pronounced when coupled with fasting, limiting caloric intake and exercising. “We found that the way this fat works is it first has to get stored in microscopic things called lipid droplets, which is how our cells store fat. And then, when the fat is broken down during exercising or fasting, for example, is when the signaling and beneficial effects are realized,” Mashek explains. 10

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People that eat a vegetarian diet rich in nuts, vegetables and soy may have a lower risk of stroke than others with diets that include meat and fish, concluded a new study in the journal Neurology. Taiwanese researchers studied two groups of healthy people over age 50 that lived in Buddhist communities in which drinking and smoking were discouraged and vegetarian diets were followed by about a third of residents. Compared to the meat- and fisheaters, vegetarians consumed less dairy, animal protein and fat, about the same amount of eggs and fruit, and more fiber and plant protein. In the group of 5,050 people studied for six years, vegetarians had a 74 percent lower risk of ischemic stroke, in which blood flow to the brain is blocked, than non-vegetarians. In the group of 8,302 people followed for nine years, vegetarians had a 48 percent lower risk of overall stroke than nonvegetarians, a 60 percent lower risk of ischemic stroke and a 65 percent lower risk of hemorrhagic (bleeding) stroke. “Stroke can also contribute to dementia. If we could reduce the number of strokes by people making changes to their diets, that would have a major impact on overall public health,” says study author Chin-Lon Lin, M.D.

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Eat a Plant-Based Diet to Lessen Stroke Risk

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Natto, a fermented soybean dish of Japan, offers postmenopausal women protection from bone fractures, concludes a new study in The Journal of Nutrition. Studying 24 years of records of 1,417 Japanese women older than 45, researchers found that compared to those women that rarely ate natto, those that consumed one to six 40-gram packs a week had 21 percent fewer fractures and those consuming more than seven packs had 44 percent fewer fractures. Tofu and other soybean products had no effect on fracture risk. With its strong smell and sticky consistency, natto is an acquired taste, but is also one of the few plant sources of vitamin K2, which activates bone-building proteins. Other studies have linked it to healthier gut flora, lower cholesterol and blood pressure levels, and a stronger immune system.

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Decrease Bone Fractures with Natto

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Try Chinese Herbs for Ulcerative Colitis A Traditional Chinese Medicine herbal mix known as Gegen Quinlian decoction, when combined with standard Western pharmaceuticals, is more effective in treating the painful condition of ulcerative colitis than pharmaceuticals alone, concluded a Chinese review of 22 studies that included 2,028 patients with the disease. Typically used to heal diarrhea and gastrointestinal inflammation, the herbal mix produced few adverse reactions and resulted in low recurrence rates, researchers said.

Green Up Cities to Reduce Violent Crime Well-designed and maintained green spaces in cities such as parks, community gardens and tree-lined streets lower the rate of violent crimes, make communities safer and keep people healthier, concluded Cornell University and University of Virginia researchers that conducted a meta-study of 45 papers studying the links between greenery and crime. In particular, more green spaces, such as community gardens converted from vacant lots, decrease gun violence, six studies found. But poorly designed green space with inadequate maintenance, bad lighting and excessive nearby traffic can help crime take root and spread. 012-STF_NaturalAwakenings_8.25x10.75_Ad_FINAL.pdf

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Maintain a Healthy Gut to Sidestep Colorectal Cancer In a study that for the first time establishes a direct link between the microbes inhabiting our bodies and the genetic alterations that drive cancer development, researchers from the Hubrecht Institute, in the Netherlands, have found that mutations linked to colorectal cancer can be caused by common gut bacteria carried by about one out of five people. By exposing cultured human mini-guts to a particular strain of E. coli bacteria, they observed that the bacteria induced a unique pattern of mutations in the DNA of human cells that was also found in the DNA of patients with colorectal cancer, implying that these mutations were induced by the â&#x20AC;&#x153;badâ&#x20AC;? bacteria. June 2020

Generating Electricity from Rain

A surprisingly high voltage can be generated from raindrops using a field-effect, transistor-style structure, reports a new study from the City University of Hong Kong in the journal Nature. A single drop can muster 140 volts, enough to briefly light up 100 small LED bulbs. The new design couples an aluminum electrode with an indium-tin oxide electrode layered with polytetrafluoroethylene (PTFE), a material with a quasi-permanent electric charge. When a raindrop hits the PTFE/ tin surface, it bridges the two electrodes and creates a closed-loop circuit that helps fully release any stored charges. The technology could handle sustained rainfall, as well. If there are continuous drops, the charge accumulates and eventually hits a saturation point. Building rooftops could supplement some of the electricity used inside, and electric boats could extend their range.

In news that may be useful for people dealing with the stress of the global pandemic, researchers from the University of London have found that just one week of practicing mindfulness—moment-to-moment awareness—reduces feelings of paranoia. The research, published in the journal Mindfulness, was based on questionnaires of 494 people, enabling researchers to find a correlation between paranoia and judgemental thinking. They found that higher levels of nonjudgement predicted lower levels of paranoia, even in individuals that had a predisposition for it. Then, 68 people were selected and divided into two groups: one that was asked to go through a prerecorded, guided mindfulness session once per day, and one that acted as a control. The session consisted of a quick body scan, mindful breathing and awareness exercises. The results showed a drop in judgmental thinking and paranoia in the mindfulness group.

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Dementia Linked to Air Pollution

People continuously exposed to air pollution are at increased risk of dementia, especially if they also suffer from cardiovascular diseases, reports a new study from the Karolinska Institute in Sweden, published in the JAMA Neurology. Researchers examined nearly 3,000 adults with an average age of 74 living in the Kungsholmen district in central Stockholm for up to 11 years. Of those, 364 people developed dementia. The district’s annual average level of particulate matter 2.5 microns or less in width is high by Swedish standards, but low compared to international standards. Heart failure and ischemic heart disease both enhanced the dementia risk, and stroke explained almost 50 percent of air pollution-related dementia cases, according to the researchers.

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Mindfulness Training May Reduce Paranoia

Indianapolis Edition

The United States, Europe and China are growing “sentinel trees” in strategic locations around the world to receive advance warnings of destructive pests that could destroy native plantings. According to a study published in Plos One, “Sentinel nurseries represent one potential mechanism to address the current lack of knowledge about pests in the countries from where live plants are shipped and the threats they represent to native flora and crops in importing countries.” As global trade intensifies, the risk for accidental importing of and exposure to new invasive pests is a constant worry for entomologists and arborists, stimulating a search for new tactics to prevent future losses.

Beware the Air

Mental Relief

Sentinel Trees Give Advance Warning

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Splashy Solution

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Pest Alarm

global briefs

Isoflavones Lower Risk of Heart Disease

Observational research published in Circulation, the flagship journal of the American Heart Association, states that tofu and other foods that contain higher amounts of isoflavones are associated with a moderately lower risk of heart disease, especially for younger women and postmenopausal women not taking hormones. Researchers at Harvard Medical Schools’ Brigham and Women’s Hospital analyzed data from more than 200,000 people that participated in three health and nutrition studies; all participants were free of cancer and heart disease when the studies began. Consuming tofu, which is high in isoflavones, more than once a week was associated with an 18 percent lower risk of heart disease, compared to a 12 percent lower risk for those that ate tofu less than once per month. Tofu and whole soybeans are rich sources of isoflavones. Chickpeas, fava beans, pistachios, peanuts and other fruits and nuts are also high in isoflavones.

Down-Under Drought Australian Wildfires Linked to Climate Change

Australia’s devastating wildfires during 2019 and 2020 were at least 30 percent more likely to occur because of human-caused climate change, report researchers in a new study published in the online journal Natural Hazards and Earth System Sciences. An intense heat wave was the primary factor in raising the fire risk, says climate scientist Geert Jan van Oldenborgh, with the Royal Netherlands Meteorological Institute. The study linked to climate change the extremity of that heat wave, which is 10 times more likely now than it was in 1900. Van Oldenborgh notes that climate simulations tend to underestimate the severity of such heat waves. “We put the lower boundary at 30 percent, but it could well be much, much more,” he says. The year 2019 was Australia’s hottest and driest since modern recordkeeping began in the country in 1910.

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June 2020

eco tip

Biking During the COVID-19 Crisis Regular Tips Apply to Pedaling

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Indianapolis Edition

Choose the right bike. Those designed for roads and pavement are generally lighter and have more gears than mountain bikes, which have more shock-absorbing features, plus more lower gears to help traverse inclined terrain. Urban and commuting bikes feature a slightly more upright riding position that allows better sightlines and improved visibility by motorists. Use a bike shop with mechanics that test and adjust the bikes they sell, including determining the proper seat height—which facilitates proper alignment of hips and a full rotation—and the ideal distance from the handlebars to the seat tube. Back, knee or hip pain may develop if a cyclist has to stretch his or her legs to get to the pedals, according to the League of American Bicyclists. A biker doesn’t get proper leg extension if the seat is too low. The legs should be almost, but not totally extended at the lowest point in pedaling.

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Safety takes many forms.

Even well-marked bike lanes don’t guarantee safety, so use caution. Some motorists are careless about entering bike lanes and don’t correctly stop at crosswalks or look behind before opening doors. Keep at least five feet from the sides of cars to avoid being hit. Don’t weave in and out of traffic, always don a helmet, signal turns and watch out for runners and walkers. Use the stop signal (left arm extended downward) to alert bikers that may be traveling behind.

Proper pedaling can help prevent strains. In addition to

ensuring they’re employing proper leg extension, it’s advised that bikers pedal a little faster in a lower gear; ideally, 75 to 90 revolutions per minute, which is easier on the knees with less muscle fatigue than traveling slower in a higher gear.

Routine maintenance includes

“cleaning and lubing the chain, replacing brake pads, and changing and fixing a flat tire,” according to major bike and outdoor retailer Recreational Equipment, Inc. (rei. com). The website has helpful tips on tools to obtain, along with basic information on bike maintenance, cleaning and fixing a flat tire.

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During the coronavirus crisis, biking is especially recommended, as it provides exceptional aerobic and cardio exercise, relaxation and because it maintains social distancing. Keeping in mind proper equipment, fitness, safety and other factors can make it even more fulfilling during this difficult period.

healing ways

POWER UP YOUR BRAIN

Six Ways to Boost Blood Flow by Ronica O’Hara

He advocates passing up meat for soy and fish protein, eating antioxidant-rich produce such as pomegranate, blueberries, spinach and kale, and consuming lots of nitrate-rich food like celery and leafy greens which are converted to NO in the body. He especially recommends beets—one study reported that in juice form, it increases nitric oxide levels by 21 percent in 45 minutes—as well as dark chocolate. In a Harvard study, older people that drank two cups of hot chocolate a day for 30 days had improved blood flow to the brain and better memory.

Take amino acid supplements. “Consuming supple-

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ments containing both L-arginine and L-citrulline are welldocumented to boost the production of endothelium-derived NO,” says Ignarro. “Adding antioxidants to the amino acid mix provides added benefit by increasing NO levels.” He recommends pomegranate extract, cocoa flavonols and omega-3 supplements.

Move the body. Fast walking, running, cycling, swim-

ur brain has many well-known structures like the amygdala that detects danger and the prefrontal cortex that enables planning, but we often take for granted the 400 miles of blood vessels that push through a liter of blood per minute, carrying in oxygen and nutrients, and porting out wastes. “Our brains are highly metabolic organs, so they require lots of nutrients and oxygen to function properly, and those can only get to our brain when we have good blood flow,” says naturopathic physician Emilie Wilson, of the Synergy Wellness Center, in Prescott, Arizona. When that blood flow is optimal, we feel energized and clear-headed; when it’s low, we feel foggy and listless. Low levels of cranial blood flow have been linked in brain imaging studies to strokes and dementia, as well as bipolar disorder, depression and suicidal tendencies. The first imperative for healthy cranial blood flow is to make sure our blood pressure, blood sugar and cholesterol numbers are in a healthy range. Health practitioners can help us address that, as well as the conditions linked to reduced blood flow—heart disease, hypothyroidism, diabetes, anemia, depression and smoking. To boost brain blood flow, specific lifestyle strategies have proven to be highly effective:

Eat strategically, especially beets and chocolate.

Nitric oxide (NO) is made in the endothelium, the thin layer of cells that line blood vessels; it relaxes the inner muscles of those vessels, maximizing blood flow. “The continuous formation of NO in the brain is essential to life,” says prominent pharmacologist Louis Ignarro, Ph.D., who received the Nobel Prize in Science in 1998 for discovering that humans produce NO and that it lowers blood pressure and improves blood flow.

ming, ball playing, weight lifting and yoga all help improve cranial blood flow, says Ignarro: “Physical activity stimulates the production of NO in all arteries, including those in the brain.” In one study, women over 60 that walked for 30 to 50 minutes three or four times a week increased ongoing cranial blood flow up to 15 percent. Yoga exercises like downward dog and shoulder stands also raise blood flow in the head.

Play music. Research using functional magnetic resonance imaging published in Scientific Reports found that blood flow in the brain increases when people listen to music they love, whether it’s Mozart or Eminem. In a recent study, Weightless, a song written by the British group Macaroni Union along with sound therapists, reduced participants’ anxiety levels by 65 percent and physiological resting rates by 35 percent.

Do a chanting meditation. Kirtan Kriya, a 12-minute

daily meditation that includes chanting, finger movements and visualization, “has been researched for over 18 years and has documented benefits in increasing blood flow to the brain,” says Krystal Culler, senior Atlantic fellow with the Global Brain Health Institute, in San Francisco and Ireland. YouTube offers several versions, as does the Alzheimer’s Research and Prevention Foundation (Tinyurl.com/12MinuteYogaMeditation).

Consider acupuncture and craniosacral therapy. “Acupuncture has been used for thousands of years to

boost blood flow, and it can also relax tense muscles in the neck and head, which can impair blood flow more than we realize,” says Wilson. She also recommends the gentle, hands-on-head approach of craniosacral therapy: “It can directly improve blood flow by removing restrictions, and it can also rebalance sympathetic and parasympathetic functions, which has beneficial effects on our nervous system and on blood flow.” Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com. June 2020

Publisher Donna Kirk and Jennifer Christie at her Art for Animals event earlier in the year

not been more than 300ppm for more than 3 million years, until now. CO2 levels began rising dramatically with the use of fossil fuels and reached 407 ppm in 2018 and continue to increase. And as a result, the global mean temperature is rising fast. That means processes such as wind and ocean currents, seasonal temperatures, and precipitation patterns, are also changing so rapidly that life on Earth cannot adapt quickly enough.

Mass Extinction

The Other Curve

by Jennifer Christie

e were unprepared for the COVID-19 pandemic, and the price is high. The price for not being prepared for the climate crisis is even higher. It’s time for real action. The nonpartisan Intergovernmental Panel on Climate Change (IPCC), which includes the world’s best climate scientists, issued a special report that warns us to limit global mean surface temperature (global warming) to 1.5 degrees Centigrade over pre-industrial temperatures. Exceeding this would result in mass extinction, loss of polar ice sheets, increased violent storms, and catastrophic sea level rises. 16

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It’s More Than Weather

The Earth’s climate has been extraordinarily stable which is partially why humans have done so well. A stable climate has enabled the development of agriculture and the advancement of civilizations around the world. Life on Earth has enjoyed relative stability for millennia due to the thin layer of gasses that are trapped by Earth’s gravity, our atmosphere. Scientists have measured Carbon Dioxide (CO2) levels from ice cores and have data going back over 800,000 years. The level of CO2 has been relatively stable, even through multiple ice ages and warm periods. CO2 concentrations have

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Life on Earth adapts through genetic variation as a result of environmental interaction and natural selection; it takes a long time. There are species that are so specifically evolved that they can be found in only one place on Earth, such as the Golden Toad of Costa Rica’s cloud forests. Even widely dispersed species, like the Monarch Butterfly, have intricately adapted life cycles that depend on environmental stability of their habitats. One significant change could wipe them out. Imagine if the overwintering habitat of the Monarch disappeared one year due to climate change or if a reef system that was spawning habitat for fish was gone….an entire species could be wiped out very quickly. That is beginning to happen now. As a biologist, this makes me deeply sad. As a mother, I worry about my children’s future. As an Earthling, I begin to feel the weight of the gravest sin. Life on Earth is intricately connected; what we do to the Earth, we do to ourselves.

Droughts and Floods cause Economic and National Security Disasters

Local weather and precipitation will change as the climate changes. Some places will become desert while others will flood. As a result, people will migrate and crops will fail. If all the ice in Greenland melts, ocean levels will rise

photo courtesy of NASA.gov

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2020 EDITORIAL CALENDAR 25 feet and coastal cities will be underwater, not to mention the world’s greatest ice mass in Antarctica. The economic implications are also enormous. The Department of Defense already recognizes Climate Change as a top threat to national security. As wells dry up and entire communities become unlivable, borders and boundaries will be tested.

Racing Against Time

Scientists in the Journal of Nature recently called for urgent actions as they identified nine climate tipping points that are at high risk of collapse, including polar ice sheets and the Amazon Rainforest. These tipping points, once gone, are irreversible. These tipping points can serve as feedback loops which can amplify warming. For example, the loss of the Amazon Rainforest would mean losing the greatest carboncapture system in the world. The melting of the ice sheets put water into the atmosphere (also a greenhouse gas) and reduce reflection of solar radiation thereby causing even more heat to be trapped by the atmosphere. We are running out of time. Whether disrupting food sources, destroying ecosystems, extreme weather, or fueling wars, climate change will cause the planet to become unlivable if we do not eliminate our dependency on fossil fuels.

Our Biggest Problem is also our Greatest Opportunity Now is the time to re-invent our economy and energy systems to solve the climate crisis for future generations. The cost of doing nothing is life on Earth. The good news is that we can transform our economy and our future if we take real action now. Solving the climate crisis will also create tens of millions of jobs. Think about it: everything from our energy systems to our infrastructure needs updated. That is a lot of work and jobs! After the COVID-19 crisis, those jobs will be needed. Scientists warned us to be prepared for a pandemic, and have been telling us for decades about the climate crisis. We have been forced to make rapid changes under severe circumstances during the COVID-19 pandemic. We still have the opportunity to plan and innovate the necessary changes to address the climate crisis. Let’s choose to be wiser and more prepared. For more information about Jennifer Christie, visit JenniferForIndiana.com.

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June 2020

Transformative Staycations Finding Respite and Adventure Close to Home

taycations—sticking close to home for new travel experiences—was a growing trend even before the COVID-19 pandemic turned it into a practical necessity for many of us. Staycations reduce costs, minimize travel time and also lower our carbon footprint by eliminating international travel. Happily, they don’t reduce the pure pleasure of finding new adventures, exploring untrammeled nature, seeing the familiar with fresh eyes and meeting people from all walks of life. All of that is close at hand, and especially when compared to foreign jaunts, the price is right. A good place to start is by checking out state and regional parks, often overlooked gems offering scenic miles of trails for hiking, biking, birding, fishing, picnicking and other activities. “Whether mountains, prairies, rivers, forests in the country or heart of the city, there is always a state park waiting to welcome you, no matter what kind of recreation you enjoy,” says Jason Clay, spokesperson with Colorado Parks and Wildlife. In Colorado parks, people can, for example, river raft in the Arkansas Headwaters Recreation Area; boat, fish and hammock camp in Jackson Lake State Park; and rock climb in Eldorado Canyon. Parks can be discovered and trail maps downloaded by visiting TrailLink.com, run by the Rails-to-Trails Conservancy. It provides searches for nearby trails using parameters such as distance, types of activity and wheelchair accessibility. Its smartphone TrailLink app is free to download and $30 per year for unlimited customized use.

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State, local and regional parks across the country offer rich educational opportunities for kids and adults alike, including naturalist-guided activities, bird and botany walks, lessons in local history, ecology and geography, and more. Several states offer free admission to all state-run parks, including Hawaii, Tennessee and Illinois. State-by-state listings of fees and policies can be found at Tinyurl.com/StateParkPasses.

Making a Quick Getaway

Weekend forays into natural and rustic settings can be ideal escape valves for people needing a simple, quick change of venue. Camping, of course, is always an option, but for those that want to be in nature in a more comfy fashion, using “cabin” as a search word works well in websites like Airbnb.com and TripAdvisor.com. The option of glamping—or glamorous camping—offers surprisingly luxurious stays outdoors in tents, pods and domes; check out Glamping.com. Getaway.House offers woodsy outposts in 10 locations equipped with “tiny house” cabins around the country designed for quick escapes from cities. “If you were at your desk in need of an escape, you could cut out early and be there by 6 p.m.,” says Vice President of Marketing Rachel Mansfield. The private experience, with no check-in desk or communal areas, enables it to continue operating safely during the pandemic. The cabins, designed to blend in with their natural surroundings, are equipped with food for purchase, stove, books, radio, firewood, fire pit and

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by April Thompson

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Adirondack chairs, as well as a map for local hikes and adventures. “I did a getaway at a point in my life where I wanted some time alone, away from commitments, to figure out what my next chapter in life was going to be,” says Paige Conner Totaro, of Alexandria, Virginia, the founder of Unquote Travel, a web-based tour agency focusing on small group, off-the-beaten-track adventures. “You can change your environment without going very far, and that in turn can change the way you think about things. Little things like sleeping on the other side of the bed can help you shake up your brain.”

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Local Attraction

Local-led excursions are another way to see our home turf through a new lens. Airbnb Experiences, offered virtually everywhere that Airbnb lists lodging, are one-of-a-kind tours and classes designed and hosted by locals with unique expertise. Experiences run the gamut from neighborhood tours on foot or bikes with athletes to museum tours led by local artists or art historians. Many include a hands-on learning component, like how to make mosaics in a community art space or cook a local delicacy from a family recipe. Similar tours and experiences can be found on TripAdvisor’s Things To Do listings. WithLocals.com, whose mission is “to break down the barriers between travelers and locals worldwide,” also offers foodie fun and off-beat adventures.

Kelly Kniewel stumbled onto tour guiding after experiencing burnout in her previous career in the beverage industry. An Airbnb Experiences host, Kniewel now leads small group tours of Chicago, introducing locals and visitors alike to many of its little-known facets. “I’ve fallen in love with my city all over again doing these tours,” says Kniewel, a self-proclaimed history geek. She loves to take guests inside Art Deco and Beaux Arts buildings they may have passed before without realizing the gorgeous art and architecture that exists inside, such as the library-turned-cultural center, Chicago Cultural Center, boasting two impressive glass domes, one designed by Tiffany Glass. Another favorite excursion is taking guests on a water taxi tour. “It’s a cheap and unique way to see Chicago. The water, both the Chicago River and Lake Michigan, is so much a part of who we are as a city.”

During the limitations imposed during the COVID-19 period, Airbnb and other websites began offering experiences online, allowing people from all over the world to connect and make pastries with a Swedish baker, draw with a Mexican cartoonist, learn about apartheid from a South African or experience a day in the life of an American Olympic bobsledder.

Traveling the World Without Leaving Home

Hosting travelers can bring new meaning to a staycation, offering a rich opportunity for cross-cultural exchange without any exchange of currency. The popular CouchSurfing.com connects travelers with locals offering free use of a couch, air mattress or spare bedroom. Available in more than 200,000 cities worldwide, it has 14 million members and sponsors local language exchanges, dance classes, hikes and dinners, so there are opportunities to make new friends and have new experiences even without offering a place to sleep. (During COVID-19 restrictions, these activities were moved online.) Similar organizations that offer opportunities for local hosting (including low- or no-cost lodging) include Servas.org, established in 1949, which stresses world peace and cultural exchange, and pre-interviews potential guests and hosts to ensure safety; GlobalFreeloaders.com, a free registry for hosts and guests that do their own online screening and matching; and EvergreenClub.com, in which hosts provide a bed-and-breakfast homestay for travelers over age 50 for $20 a night. An exciting option for homeowners is HomeExchange.com, a $150-a-year service that allows people in far-flung places to switch homes, either directly or through a staggered point system so they can truly live like locals. John Fackenthal, of Rockville, Maryland, has hosted more than 100 couchsurfers from 29 countries, and loved every experience. “I had a big apartment in the heart of Washington, D.C., when I first started hosting, but June 2020

lived alone and felt a little isolated. I wanted to bring back the youth hostel feel from travels in my younger days, where you’d hang out with fellow travelers and go hiking, share a meal or play cards,” he says. A web developer, he recalls such memorable guests as a carpenter in his 60s from the Pacific Northwest that helped him with fixer-upper projects, a pair of pro volleyball players from the Czech Republic

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The farm is open for paid guests, as well as to the volunteers known as “Wwoofers” that come through Worldwide Opportunities on Organic Farms to help raise goji berries, fruits, vegetables and free-range chickens. All cabins date from the early 1900s, including an old dairy barn converted into a duplex Be a Weekend Farmer and five sheep herder cabins. The farm Agrotourism, in which working farms is surrounded by a national forest, so open the barn doors to visitors for day or many guests visit to enjoy hiking, biking, overnight trips, has the added advantage of fishing, rafting and ballooning. “Famisupporting local agriculture. Agritourism lies with children love to come and pick World.com and FarmStayUS.com provide berries, collect eggs and pet the animals. listings for farm stays worldwide searchWe have rescue alpacas, sheep, goats, able by type, such as Christmas tree farm, chickens and turkeys,” says vom Dorp. vineyard, orchard, dude ranch or alpaca While the world may still be at the farm. mercy of unfortunate circumstances The 40-acre Taos Goji Farm and this summer, travel is ultimately a state Eco-Lodge Retreat, in Taos, New Mexico, of mind. By staying open, curious and is one such venue. “My husband and I present, there are always new encounreturned to the land nine years ago after ters and discoveries underfoot very many years working as professionals in close to home. stuffy offices. The farm has been developed for our family and others who wish Connect with Washington, D.C., to be close to nature and to live off of the freelance writer April Thompson at land,” says co-owner Elizabeth vom Dorp. AprilWrites.com.

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and two young women from China that prepared him a massive traditional Chinese feast “with all four burners going,” he says. “It’s restored my faith in humanity. I’ve encountered nothing but wonderful people, all with such different personalities and backgrounds.”

Energy Clearing in Nature by Laura Baker

pending time in nature and natural settings can assist us with clearing and balancing our energetic body. When our chakras are open and clear, we feel emotionally and physically balanced and harmonious. The techniques listed below are designed to replenish your energy field within a few minutes, however, feel free to take as long as you need. I recommend doing an exercise daily to maintain health and balance.

Technique 1: Bare Feet

Slip off your shoes and stand upon the earth. Imagine your feet rooting into the earth. As you breathe in, visualize a column of light running along your spine and through your chakras, clearing them and balancing them.

Technique 2: Walking Meditation

Take a walk in nature. Focus your mind on the present moment. Visualize your worries and concerns leaving your body, and a green healing light coming in to take their place. If your mind wanders from the present moment, bring it back by focusing on the nature that surrounds you.

Technique 3: Tree Grounding

Sit with your spine against a tree. Close your eyes. Imagine a root coming down from the base of your spine and going into the earth. Release your worries and concerns, and picture healing light flowing from your roots and into your body. Allow the healing light to completely fill your body and clear your chakras.

Technique 4: Gratitude Journaling Grab your journal and find a comfortable place to sit outside. Observe the space around you. Ask yourself the following questions: What are you thankful for in your immediate surroundings? What are you thankful for in your life? Journal your responses and thoughts. Laura Baker is an intuitive energy healer and reiki master in the Indianapolis area. Connect with her at SacredSoul444.com. See ad on page 25.

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Indianapolis Edition

Everyday Adventures Taking to Vans and RVs for Life on the Road by Sandra Yeyati

any Americans choose to travel in recreational vehicles (RVs) or well-equipped vans with all the comforts of home—no hotels, just the open road and a tank full of gas. Cindy Jane is a Florida naturalist, vegan advocate, accomplished artist and wife to land surveyor Kevin Georgeson. Now 50 years old, she’s had a dream since she was 18 to travel the country in a van, visiting state and national parks, hiking trails and spending quality time in nature. She envisions setting up an easel and painting in inspiring settings. “It’s about getting out of that social norm of always knowing what the next day is going to be like, doing the same thing every day. I like a little bit of the unknown, the unexpected. I want to see things. I want adventure. I want the freedom that comes with going,” she says. The couple purchased a 2018 Ford Transit van with low mileage and a little warranty left on it. Together, they are customizing it to create a comfortable home away from home to satisfy Jane’s wanderlust. Crafty and resourceful, they voraciously watch YouTube videos to learn the ins and outs of solar panels, electrical hookups, kitchen countertops, insulation and 1,000 other details that go into a successful buildout. They’re

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taking their time to do it right after investing thousands of dollars already. To document their progress and hopefully inspire others, they record videos on Jane’s smartphone and post them to her website (ArtfulVeganNomad.com). Val and Nick Wheatley are veteran nomads, having travelled the world for almost four years in all kinds of rides, including the 1994 Ford Bronco they drove across the U.S. for six months. Camping outdoors was challenging, and they vowed never again to travel in a vehicle without a bed. They purchased a Ford Econovan to explore New Zealand and sold it three months later when they left. In Germany, where beautiful campgrounds and free public lots with inexpensive electric and water hookups are plentiful, a rented RV was the way to go. With experience, the couple has come to prefer converted vans or smaller RVs, thanks to their fuel savings and easier maneuverability in cities and on narrow country roads. According to the Wheatleys, traveling and living in close quarters has its drawbacks. Cleaning out portable toilets and taking showers at truck stops can be challenging, but for the avid explorers, these inconveniences were always

eclipsed by jaw-dropping scenery and cultural immersion in new countries. “Because we had wheels and time, we got to see some cool stuff off the beaten track that most people that were visiting for a weekend or week never see,” says Val. Offering tips, tricks, candid descriptions and inspiring photography of their many world-trotting experiences, the couple’s travel blog (WanderingWheatleys.com) tallied more than 600,000 visitors last year. Through online advertising and affiliate programs, they earned enough money for living and travel expenses. “The world actually isn’t a scary place at all. People all over the world in every culture are friendly and welcoming,” Nick says. For those looking to connect with fellow travelers, there are numerous recreational clubs that offer base camps, programming and social opportunities. One such club is Sisters on the Fly (SistersOnTheFly.com), an all-women outdoor adventure club founded in 1999 by Maurrie Sussman and her sister Rebecca Clarke with a penchant for small, vintage trailers that are restored and em-

bellished by their owners. With 9,000 active members and an organizer in each state, these resourceful and festive ladies hold more than 1,000 events nationwide every year, including fly fishing, guided tours, kayaking, mountain climbing, biking and more. “It’s about being outdoors and meeting amazing women. We love going into the national parks, taking back roads and visiting all the small towns,” Sussman says. Living in an RV or van full-time has become an attractive option for many people, including college kids looking for inexpensive housing or retirees on limited incomes. “I think more and more we’re seeing people who value their time more than a bunch of possessions,” says Jane. “Maybe that means working less and living more frugally, so you see a rise in minimalism and van life.” For a wealth of information on vans and RVs as full-time options, as well as in-depth interviews with van lifers, visit Bob Wells’ YouTube channel CheapRVLiving. Sandra Yeyati is a freelance writer. Reach her at SandraYeyati@gmail.com.

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FAMILY STORIES Help Kids Cope During Tough Times by Ronica O’Hara

We Balance Your System for a Better You

“Family stories help children feel safe, secure and grounded,” says psychology professor Robyn Fivush, Ph.D., director of the Family Narratives Lab at Emory University, in Atlanta. “The stories provide a sense that they belong to something larger than themselves.” In the midst of unsettling events, she says it’s especially important for children to know that the family has been through hard times before and persevered. Emory research shows that children, teens and young adults that know more of their family’s narratives have a greater sense of control over their lives, more

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Read more about family narratives at Robyn Fivush’s Psychology Today blog:

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Questions kids can ask family grownups: Tinyurl.com/ClassroomRoots

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n these challenging times as our children struggle to cope with a swiftly changing world, one of the best things we can do is simply to let them know what strong stuff they come from. Decades of research show that children that know their family’s stories—especially how their parents, grandparents, aunts, uncles and other forebears overcame adversity—have the ability to handle societal and personal trauma better.

self-esteem, better grades, higher social competence, less anxiety and depression, and fewer behavior problems. After 9/11, children that tested high in measures of family narratives proved to be more resilient and less stressed. Family stories can be of loss— “Once we had it all”—or of triumph— “We came up from nowhere”—but the most powerful stories are those that show both the peaks and the valleys, the hilarious escapades and deep losses. “Even simply hearing what other people wish they could have done differently helps to offer children a broader perspective to current experiences,” says Carrie Krawiec, a family therapist at Birmingham Maple Clinic, in Troy, Michigan. Accounts of the deepest trauma also prove formative: Knowing how their great-grandparents survived the Holocaust gave young adults a sense of gratitude, pride, courage and a greater religious commitment, a University of Pennsylvania study found. Stories unfold easily at holiday dinners and during long car rides; even during an ordinary dinner, some kind of story—“Guess what happened today at the store?”—occurs about every five minutes, Fivush’s research shows. But summer vacation or days spent together inside a house provide a special opportunity for kids to dive deeper into their family background. For example, they can write an essay about a grandparent or aunt, write and direct a play with siblings, make a scrapbook, read history or novels to study events that took place during a specific time period, write a

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healthy kids

Do you know where your parents Do you know some things that were married? happened to your mom or dad Do you know what went on when when they were in school? Do you know the national or you were being born? ethnic background of your Do you know the source of family? your name? Do you know some of the jobs Do you know some things about that your parents had when they what happened when your were young? brothers or sisters were being Do you know some awards that born? your parents received when they Do you know which person in were young? Do you know how your parents your family you look most like? Do you know the names of the met? schools that your mom went to? Do you know which person in Do you know where your mother the family you act most like? Do you know the names of the grew up? Do you know some of the illnesses schools that your dad went to? Do you know where your father Do you know about a relative and injuries that your parents grew up? whose face “froze” in a grumpy experienced when they were position because he or she did younger? Do you know where some of not smile enough? your grandparents grew up? Do you know some of the lessons Do you know where some of that your parents learned from Ronica A. O’Hara is a Denver-based health your grandparents met? good or bad experiences? writer. Connect at OHaraRonica@gmail.com.

song or story from the ancestor’s point of view, research and draw a family tree or create a mini-documentary based on an interview with an older relative. This is the quiz used in family narrative research, but Fivush cautions that the 20 questions are only a starting point, and many more can be created. Nor does getting the facts exactly right matter—those can easily be in dispute among family members. “It is the telling, the sharing and the listening that is more important than the story itself,” she says.

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Self-kindness: “I respond to my flaws and shortcomings with understanding and care.” Common humanity: “It’s not just me. Everyone makes mistakes and struggles with difficult feelings.” Mindfulness: “I can feel uncomfortable feelings without pushing them away or distracting myself.”

Why is self-compassion helpful?

As a researcher, author and professor at the University of North Carolina at Chapel Hill, Karen Bluth has spent years studying the impact that self-compassion and mindfulness have on our youth’s well-being. In one study, Bluth and her colleagues found that cultivating selfcompassion in teens appears to enhance their resilience as well as their interest in learning other healthy ways to cope with stress. A growing number of researchers have found similarly encouraging results. Neff and colleague Christopher Germer write, “Research increasingly suggests that the degree to which one treats oneself with care and compassion plays an important role in psychological health.” They go on to highlight growing evidence that self-compassion is an effective way to enhance wellbeing both within individuals as well as between them.

Kindness Counts

Cultivating Self-Compassion in Children by Lauren Sophia Kreider

n the course of their lives, children face innumerable losses, challenges, heartbreaks and disappointments. Children’s resilience depends, in part, on the quality of their relationships with themselves. In other words, how well children persevere through adversity appears to be strongly associated with their ability to relate to themselves with kindness and compassion. 26

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What is self-compassion?

Kristin Neff, international expert and pioneer researcher in the field of selfcompassion, says, “Self-compassion means treating yourself with the same kind of kindness, care, compassion, as you would treat those you care about— your good friends, your loved ones.” According to Neff, self-compassion is comprised of three elements:

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What are strategies for teaching self-compassion to children?

The following strategies may be used individually, in pairings or as a collective whole. Children as young as 5 or 6 can begin to understand the concept of selfcompassion. Define it and discuss it Define compassion and self-compassion for the child. Compassion is wanting to lessen the pain of someone or something. A person can show compassion by saying, doing or thinking things that are kind or bring comfort. Self-compassion is saying, doing or thinking things that bring comfort to ourselves when feeling sad, mad, scared, lonely, regretful or embarrassed.

On the next exhale, invite the child to send compassion to the identified body part(s). The child may offer compassion through a mantra, image or imaginary hug. Many children like to offer an ice cream cone to the identified body part.

Model it

The next time there is a disappointment or failure in life, practice one or more selfcompassion strategies in front of a child. As educational consultant and author Michele Borba writes, “Example is everything. In fact, the Greek philosopher Aristotle years ago said that the best way to teach character is by modeling good example.” Ask the child one or more of the following questions:

“Think of a time that you felt sad, scared, lonely, or embarrassed and needed compassion. How can you show compassion to yourself the next time you feel______?”

“How might showing compassion to yourself be helpful?”

“What things bring you the most comfort when you are disappointed or something difficult happens?”

Create a mantra

Help the child create a mantra that can repeated when experiencing a challenging situation or uncomfortable emotion. A mantra is a word or phrase that can be silently said to oneself. Instruct the child to choose words and phrases that are comforting, kind, and encouraging. Popular mantras include, Feelings always change; I love myself; and I am brave.

Bring awareness to the body

When calmer, ask the child to locate the place in the body where she felt the uncomfortable emotion. The child may notice tightness, jitteriness or pain in one or more places in the body. Practice deep breathing with the child. Take a deep breath in through the nose, filling the belly with air. On the exhale, breathe out through the mouth as the belly gets flatter.

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Conclusion

Perhaps there is no greater gift we can offer children than the ability to respond to life’s losses, challenges, heartbreaks and disappointments with resilience and to relate to themselves with care and compassion. As Abraham Lincoln said, “Life is hard, but so very beautiful.” Lauren Sophia Kreider has a master’s degree in counseling psychology and is the owner of Sophia Says Mindfulness Teaching. For 14 years, she worked as a grief counselor at a local hospice where she provided individual and group counseling. She lives in Lancaster, PA with her husband, Phil, and her son, Lucas. Connect with her by email at KreiderLauren@gmail.com or visit Sophia-Says.com.

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wise words

David Hamilton

on Kindness in the Pandemic Age by Sandra Yeyati

avid Hamilton has authored 10 books, including The Little Book of Kindness, How Your Mind Can Heal Your Body and The Five Side Effects of Kindness. He holds a doctorate in organic chemistry and spent four years in the pharmaceutical industry developing drugs for treating cardiovascular disease and cancer. During clinical research trials, he noticed that a significant number of people experienced health improvements while on fake, or placebo, drugs. This inspired a career change more than 20 years ago, when he became a writer and public speaker teaching people how to understand and harness the mind-body connection to improve health.

Have you noticed an increase in kindness during the current pandemic emergency?

I think so. In the past, you said things like, “Hello, how are you?” as a greeting. But now, when people say it, they really mean it. There’s a sense of genuine

The genes that produce the kindness hormone are some of the oldest in the human genome, like 500 million years old. So, our natural state is to care, to be kind and compassionate. But in life, we get caught up in everyday stresses and worries—financially, work-wise and in relationships—that often obscure that natural tendency to care. When a lot of that stuff is taken away, people’s natural sense of kindness and compassion come to the surface.

compassion that I think is coming out in everyone on a scale that I’ve never seen before. We’re feeling empathy for people that are suffering, but also feeling empathy for each other, because we realize that everyone is in a similar place.

How do you explain this upsurge in kindness during social distancing and isolation? We are genetically wired for kindness.

The world is a book, and those who do not travel read only a page. ~Saint Augustine 28

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Do you see an opportunity for a shift in collective consciousness?

Absolutely. We’ve been called to unify, to recognize that we are part of the same human family. There’s a global outpouring of compassion. We’re transforming, becoming more aware of our own kindness and the needs of other people. On another level, I saw a meme that said, “It feels like the universe has sent us home to our rooms to think about what we’ve done.” There’s research that correlates an increase in viruses and parasites over the last couple of years to a loss in biodiversity due to human action, like knocking down rain forests and human-induced climate change. Species extinctions are 1,000 to 10,000 times greater today than they’ve ever been in recorded history, except for 65 million years ago when an asteroid crashed into the Earth and wiped out the dinosaurs. Parasites, viruses and bacteria have nowhere else to go, so they’re jumping species, from bats to

humans, for example. We’re being called spiritually not only to be more compassionate and kind to each other, but also to recognize the damage we’re doing to the planet and to be more respectful of nature, the environment and animals.

What are the positive physical effects of kindness?

Physiologically speaking, kindness is the opposite of stress. Where feeling stressed can increase blood pressure, tense the nervous system and suppress the immune system, feelings induced by kindness reduce blood pressure, calm the nervous system and elevate the immune system.

Are certain acts of kindness better than others?

It doesn’t matter what you do. What matters most is that you do it because you mean it; you genuinely have a sense of empathy and want to help someone. All of the physiological benefits of kindness come because the feelings induced by kindness generate what I call kindness hormones, the most important one being oxytocin, which is a female reproductive hormone that also plays a big role in cardiovascular health.

Can a small act of kindness really make a difference in the world?

Absolutely. It’s been charted scientifically that if you do something kind for somebody, that person will be kind or kinder to five other people over the next day or two because of how you made them feel. Those five people will be kind or kinder to five further people, which turns into 25 people, and each of those 25 will be kind to five people, which takes it to 125 people’s lives that can be changed and affected in small and large ways three social steps away from you simply because of one tiny little thing you did. Sandra Yeyati is a freelance writer in Naples, Florida. Connect at SandraYeyati@gmail.com.

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The journey of a thousand miles begins with one step. ~Lao Tzu June 2020

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inspiration

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and how might that lighten their own loads? Most of us dads, most of the time, initially take on the responsibility of fatherhood—income, protection, education—with drive and purpose. We make compromises with our pre-dad selves. The sports car gets traded in for a minivan. Playing guitar becomes a hobby, not a professional goal. We sign on at the warehouse. New dads around the country are making these changes every day, and mostly with alacrity. It’s later, when the perfect infant becomes the complaining toddler or rejecting teenager, that the vexing notion arises that another life could have been lived. This form of nostalgia—for what never came—is bitter. The word “nostalgia”, after all, comes from the Greek for “the pain of going home”. But by seeing himself project his

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dreams on his children, a father can also see how he’s holding onto a suspect belief that another life would have been better. With maturity, a dad can revisit his adolescent dreams; not nostalgically, but with the wisdom that comes with age. Did I really have a chance at the Yankees? Be real. Weren’t there two guys in high school alone who had more talent? Asking these questions, a father might even notice that no one in the family measures his worth in worldly achievements. A dad is best remembered in his capacity for love, kindness, forgiveness, everyday strength and friendliness. Your child may know you’re a master carpenter. But what she remembers is that day when you gently showed her the right way to hold a hammer. Neal Allen is a spiritual coach and author who shares seven children, stepchildren and grandchildren with his wife, writer Anne Lamott. His book on a new path to personal freedom will be released by Hierophant Publishers in spring 2021. For more information, visit ShapesOfTruth.com.

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June 2020

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Articles inside

DAVID HAMILTON

KINDNESS COUNTS

TRANSFORMATIVE

POWER UP

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