NA Indy May 2019 by Natural Awakenings Indianapolis

E E FR H E A L T H Y L I V I N G

Kids Learn to Love Veggies

Bodywork for Trauma and Grief

HEALTHY

PLANET

Self-Care for Women in All Stages of Life

Foods That Preserve Eyesight

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May 2019

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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 12 YOGA FOR EVERYONE

Monumental Yoga Returns for 7th Year

14 TAKE TIME FOR YOU Self-Care for Better Health and Well-Being

16 HER SOUL IN BLOOM Self-Care for All Stages of Life

20 GARDENING FOR KIDS The Fun of Growing Their Own

21 PETER SAGAL ON Running Toward Mindfulness

23 VISION QUEST Eat a Rainbow of Color for Healthy Eyes

ADVERTISING & SUBMISSIONS

25 WHEN EMOTIONS

HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 317-984-0040 or email Publisher@AwakenIndy.com. Deadline for ads: the 15th of the month.

Bodywork for Trauma and Grief

EDITORIAL SUBMISSIONS For articles, news items and ideas, go to AwakenIndy.com to submit directly online. Deadline for editorial: the 8th of the month. CALENDAR SUBMISSIONS Go to AwakenIndy.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.

ARE PHYSICAL

26 CBD FOR PETS What We Need to Know

DEPARTMENTS 5 news briefs 9 health briefs 11 global briefs 23 conscious eating 12 community spotlight 25 fit body 14 business 26 natural pet spotlight 28 calendar 20 healthy kids 30 resource 21 wise words guide May 2019

letter from publisher

HEALTHY LIVING HEALTHY PLANET

INDY METRO EDITION PUBLISHER Donna Kirk Publisher@AwakenIndy.com EDITORS Randy Kambic DESIGN & PRODUCTION Kim Cerne Paul Scott CONTRIBUTING WRITER Jenn Willhite WEBSITE Nicholas Bruckman

ear Awaken Indy Readers, This month, we celebrate Mother’s Day with our Women’s Health issue. This is a topic for all women, however —not just the ones who have birthed babies. Women tend to nurture, care for others around them, and fulfill others’ needs—which requires time and energy to replenish themselves and attend to their own needs. Our May issue arrives with spring in the air and “Her Soul in Bloom: Self-Care for All Stages of Life,” Marlaina Donato’s blissful feature on the importance of me-time. I can attest to women’s needs for self-care and me-time. My daughters are 11 months apart in age, born in Massachusetts at a time when I had no family, friends or support system to call upon. There were days early on that I didn’t eat all morning or afternoon; dinner was sometimes my first meal of the day. I remember being so tired, all day every day, yet instead of going straight to sleep I spent time reading, researching or pursuing something that I enjoyed. I listened to my inner voice that reminded me of who I was without my children. I believe self-care comes down to acknowledging and answering the inner voice that knows you best. Jenn Willhite’s local article, “Take Time for You: Self-Care for Better Health and Well-Being,” is a guide to some local providers who can help anyone address self-care needs, from nutrition to energy work. Both women and men will be encouraged by Randy Kambic’s interview with “Peter Sagal on Running Toward Mindfulness.” The popular National Public Radio host talks about healing a wounded psyche by unplugging and embracing the natural world—and you don’t have to run a marathon to do it. There’s plenty more for readers to enjoy this month, including a much-needed primer on CBD oils for pet owners. And I invite you to attend Unity of Indianapolis’ screening of code blue, a documentary that “provides a common sense solution by featuring the practice of lifestyle medicine to prevent, manage and reverse chronic diseases.” It will take place on Saturday, May 18 at 2 p.m. and will be moderated by one of my favorite Indianapolis celebrities, Chef Wendell Fowler. Happy May!

Thank you,

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© 2019 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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Indianapolis Edition

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news briefs

Misunderstood. Socially awkward.

Trouble relating to others. Summer Nights Film Series Returns to Newfields

avor the summer nights at IMA with the return of Newfields’ National Bank of Indianapolis Summer Nights Film Series featuring more than 20 classic films from the 1940s to 2016. Gates open at 7 p.m. and movies begin around 9:30 p.m. at the Amphitheatre at Newfields. In the event of rain, movies will be shown at 9 p.m. in the Toby Theatre. In its 10th season, the film series runs Fridays and most Saturdays from June 7 through August 30, with an eight-night, Harry Potter-focused feature film series from July 13 to 20. This season’s lineup includes The Producers (1967), To Have and Have Not (1944), Say Anything (1989) and Moana (2016). Harry Potter movies, at 8 p.m. Sundays through Thursdays, will be shown in the Toby Theatre. Tickets: $12/admission; $8/IMA members and students. Location: 4000 Michigan Rd., Indianapolis. Tickets can be purchased at the front desk, calling 317-923-1331 or by visiting DiscoverNewfields.org/summer-nights-2019.

code blue Empowerment Through Lifestyle Medicine

ndy-area residents are invited to a free screening of the film code blue: Redefining the Practice of Medicine at 2 p.m. on May 18 at Unity of Indianapolis. As lapses in the current state of Western medicine are a cause for concern, including the influence of pharmaceutical and food industries, filmmaker Marcia Machado offers the practice of lifestyle medicine to prevent, manage and reverse chronic disease. Code blue chronicles Dr. Saray Stancic as she embarks on a journey from a multiple sclerosis diagnosis to wellness through adopting lifestyle medicine. Stancic introduces audiences to physicians and scientists that are pioneering a revolutionary approach to health care and empowering audiences to take charge of their health. This screening event will feature an appearance by TV personality and author of the Eat Right Now series, Chef Wendell Fowler, who’ll introduce the film and lead a discussion afterward. Cost: Free; love offerings accepted. Location: 907 N. Delaware St. For more information, call 317-635-4066 or visit UnityOfIndy.org. For more information about code blue, visit CodeBlueDoc.com.

“Academically, Jordan excelled, but couldn’t relate to others. His behavior made others uncomfortable and unsure how to interact with him. Now he’s going to school socials and events. I’m completely amazed to see the changes.” - REGINA K., Brain Balance Parents Brain Balance is a non-medical approach combining physical and sensory exercises with academic skill training and healthy nutrition. We identify the issues, then create a plan that addresses your child’s specific needs. Individual results may vary. Our advertising features actual parent testimonials.

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Original Farmers’ Market Launches 2019 Season

ity Market has launched the 2019 Original Farmers’ Market season at the Indianapolis City Market. The market is open 9:30 a.m. to 1:30 p.m. every Wednesday from now through October. The market offers the best produce, dairy products and more offered by more than three dozen local vendors situated just outside the historic Indianapolis City Market on Market Street, between Delaware and Alabama streets. Live entertainment will be provided on The Sun King Stage, located on the City Market’s Whistler (West) Plaza, every Wednesday from 11 a.m. to 1:30 p.m. Shoppers are encouraged participate in the Buy 2 Give 1 program which gives fresh, healthy products to individuals in need. Donations made at the City Market tent during regular market hours will be given to one of three downtown homeless missions. Shoppers that receive SNAP benefits can double their spending up to $10 with the Fresh Bucks program. Location: 22 East Market St., Indianapolis. For more information, call 317-634-9266 or visit IndyCM.com.

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Conner Prairie Announces Kickoff of 38th Annual Summer Symphony Series

he Indianapolis Symphony Orchestra (ISO) continues its more than 30-year tradition this summer with the annual Kroger Symphony on the Prairie season at 8 p.m. on June 1 with Broadway’s Rock of Ages Band at the Conner Prairie Interactive History Park. The ISO’s summer lineup features more than 20 programs with a wide selection of symphony concerts, including The Music of Queen, Wynonna & The Big Noise, and the annual Star-Spangled Symphony to celebrate Independence Day. Concert attendees are encouraged to bring food, drinks, lawn chairs and blankets. Consider arriving early to explore Conner Prairie’s several themed historic areas, including the Treetop Outpost and the Animal Encounters Barn, amidst 200 wooded acres. Single tickets, tables and parking for shows can be purchased at IndianapolisSymphony.org, the Hilbert Circle Theatre Box Office at 45 Monument Circle, Indianapolis, or by calling 317-639-4300. For more information on events and exhibits at Conner Prairie, visit ConnerPrairie.org.

Celiac Awareness Month Know the Facts

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ow through May 30, $100 gift cards may be purchased for $75 and floatation and infrared therapies are 50 percent off in-store and online at the Art of Healing. All specials purchased under a current account will not expire in the traditional three-month timeframe. The Art of Healing also offers a range of holistic health services, including reiki, AromaTouch Technique, which uses essential oils in combination with the body’s existing energy meridians and contact points to balance nervous system, and a variety of body wraps, such as a detoxifying Zendocrine and mud wraps. Established in 2015, The Art of Healing offers a variety of holistic health services designed to help Hoosiers achieve optimal health and wellness. Location: 3019 Meridian Meadows Rd., Greenwood. For more information, call 317-360-6336 or visit TheArtOfHealingIndy.com. See ad below.

ay is national Celiac Awareness Month, an annual campaign to promote awareness and educate individuals about celiac disease throughout the year. While most people are aware of the disease, many are unfamiliar with what the condition is and how many are affected by it. Celiac disease is an autoimmune disorder triggered by the consumption of gluten, a protein found in wheat, barley and rye. According to the National Foundation for Celiac Awareness, an estimated 3 million Americans have celiac disease, yet 95 percent of those that have it are undiagnosed. Over the past several years, diagnosis of the condition has risen sharply as awareness of the disease increases and more people speculate that gluten could be at the root of their health issues. In addition, adhering to a gluten-free diet (the only current treatment for celiac disease) has become easier and tastier as more manufacturers and restaurants feature products free of gluten. Gluten Free Indy, a local organization that focuses on building, supporting and enhancing the gluten-free community through lifestyle advice and educational resources, offers regular meetings and many resources to support gluten-free living, including children’s resources, the latest research and national support organizations. For more information about celiac disease and gluten-free living, visit GlutenFreeIndy.com and BeyondCeliac.org.

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Virginia Avenue Music Fest Beats for One and All

Greatest Spectacle in Running: 500 Festival MiniMarathon Kicks Off 43rd Year

he One America 500 Festival Mini-Marathon, one of the country’s most iconic races and also affectionately known as The Mini, returns for its 43rd year on May 4. For more than 20 years, it’s been the nation’s largest half-marathon, the seventh-largest road race in the U.S. and the 18th largest worldwide, annually attracting 30,000-plus runners, joggers and walkers. The race begins with the Finish Line 500 Festival 5K at 7 a.m. and starts in the heart of downtown with each wave led by an IndyCar. The 13.1-mile course starts near the intersection of Washington and West streets. The route heads west along Michigan Street and does a complete lap around the 2.5-mile track at the Indianapolis Motor Speedway before heading back down New York Street to the finish line. The Mini kicks off the 500 Festival, a series of events, including the Salesforce & JP Morgan Chase 500 Festival Rookie Run from 12:30 to 3 p.m. on May 11, leading up to the iconic Indianapolis 500, long regaled as the world’s largest, single-day sporting event at the world’s largest sporting facility. The mission of the 500 Festival is to produce life-enriching events and programs while celebrating the spirit and legacy of the Indianapolis 500, and fostering positive impact on the city of Indianapolis and Indiana. Cost: $89 per person for mini-marathon; $40 per person for 5K. For more information about 500 Festival events, including the One America 500 Festival Mini-Marathon, visit 500Festival.com.

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he third annual Virginia Avenue Music Fest will return to Indy’s beautiful Fountain Square from May 8 to 12. Festival-goers will support the local music scene, artists and businesses in Indianapolis, as well as connect with many fellow community members. The lineup of more than 100 acts performing on multiple stages includes appearances by Brother O Brother, There Are Ghosts, Caleb McCoach, Okey Dokey, Charlie Ballantine and Fern Murphy. Stages will be set up at local shops and restaurants in Fountain Square and Fletcher Place. The free, family-friendly, outdoor festival, originally known as the Virginia Avenue Folk Fest, was established in 2015 by Mike Angel and Patrick Burtch with the intent of bringing local musicians, businesses, artists and the community together. Proceeds from the event, sponsored in part by Founders Brewing, benefit Keep Indianapolis Beautiful. Admission: Free. For more information including on VIP packages and merchandise, visit VirginiaAvenue MusicFest.com.

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health briefs

Dancing Prevents Senior Decline Japanese researchers interviewed 1,003 Tokyo women over 70 years old about which of 16 types of exercise they did, including dancing, calisthenics, jogging, golf, ball games, hiking, yoga, bicycling and tai chi. In eight years of follow-up, those that danced were 73 percent less likely to be classified as impaired in any of the “activities of daily living” such as walking, cooking, dressing and bathing—a result not produced by the other physical activities. “Dancing requires not only balance, strength and endurance ability, but also cognitive ability: adaptability and concentration to move according to the music and partner; artistry for graceful and fluid motion; and memory for choreography,” writes lead author Yosuke Osuka, of the Tokyo Metropolitan Institute of Gerontology.

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Simply changing a diet to include more fruit and vegetables can boost mental well-being, say British researchers from Leeds and York universities. Examining health data of 40,000 people, they concluded those that eat more produce have a better psychological state, and that eating just one extra portion of fruits and vegetables a day could have a positive effect equivalent to around eight extra days of walking a month for at least 10 minutes at a time. A metaanalysis of 16 studies by the UK’s University of Manchester found the mood-boosting effect was particularly strong for women, and it worked with different types of diets, indicating a particular approach is not necessary. When dietary changes were combined with exercise, even greater improvements resulted.

Mindfulness May Ease Menopausal Symptoms

U.S. Heart Disease on the Rise Forty-eight percent of American adults have some form of cardiovascular disease, reported the American Heart Association (AHA) in its annual update. The increase is partly due to 2017 updated guidelines redefining high blood pressure as greater than 130/80 millimeters of mercury rather than 140/90, which raised the number of Americans with

Fruits and Veggies Boost Moods

diagnosed hypertension from 32 percent to 46 percent. American heart disease deaths rose from 836,546 in 2015 to 840,678 in 2016. Studies show that about 80 percent of all cardiovascular disease can be prevented by controlling high blood pressure, diabetes and high cholesterol, along with healthy practices like not smoking, says the AHA.

Women in menopause that are mindful and nonjudgmental of their thoughts are less irritable, anxious and depressed, reports a Mayo Clinic study recently published in Climacteric, the journal of the International Menopause Society. Researchers gave questionnaires to 1,744 menopausal patients 40 to 65 years old and found that those with higher mindfulness scores struggled less with common menopausal symptoms. Mindfulness didn’t lower hot flash and night sweat symptoms, however. May 2019

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Prenatal Yoga Reduces Caesareans and Labor Pain First-time mothers that practiced yoga beginning in the 30th week of pregnancy had fewer caesareans, fewer low-weight newborns and milder and briefer labor pains. They were also less likely to require painkillers or labor inducement. The Mangalore, India, hospital study, published in The Journal of Alternative and Complementary Medicine, included 150 women 20 to 35 years old that were pregnant for the first time and had no prior yoga experience. Half of the women did not do yoga, while the other half took 30-minute yoga classes once every week or two. Women in the yoga group were also more comfortable after giving birth.

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Walking, cycling, climbing stairs and other aerobic activities may improve brain function not only in older people, but also in younger folk, according to a Columbia University study published in Neurology. The study recruited 132 people between 20 and 67 years old that didn’t exercise and had below-average fitness levels. Half stretched and toned four times a week for six months and half exercised aerobically on a treadmill, stationary bike or elliptical machine. When they were evaluated for their executive function thinking skills—regulating behavior, paying attention and achieving goals—the aerobics group improved twice as much as the stretching group. “The people who exercised were testing as if they were about 10 years younger at age 40 and about 20 years younger at age 60,” says study author Yaakov Stern, Ph.D.

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Exercise Improves Young Brains, Too

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Post-Coal Cash

Miners Becoming Beekeepers

As the Appalachian economy struggles with the loss of three-fifths of its coal mining jobs in the last three decades, a surprising option is emerging for some: beekeeping. The Appalachian Beekeeping Collective offers beekeeping training, including bees and equipment and ongoing mentoring, for displaced coal miners and low-income residents of mining towns; so far, about 35 people are participating. Landowners are donating property for the beehives, which will be maintained without pesticides or antibiotics. Honey from a single hive can bring in about $750 a season, or $15,000 per 20, and additional money can be made selling the beeswax for candles and lip balm. The beekeeping collective is part of Appalachian Headwaters, a nonprofit formed in 2016 with a $7.5 million lawsuit settlement from coal mine operator Alpha Natural Resources for violations of the Clean Water Act. The money has been used to fund environmental restoration projects and to develop sustainable economic opportunities in the coal mining communities of West Virginia.

Hatching a Record

Avian Senior Citizen Astounds Again

Being at least 68 years old didnâ&#x20AC;&#x2122;t deter Wisdom, a Laysan Albatross, from recently hatching another chick. The worldâ&#x20AC;&#x2122;s oldest known banded wild bird, which roosts at the Midway Atoll National Wildlife Refuge, in Hawaii, has birthed and raised more than 30 chicks in her lifetime. She and her matefor-life Akeakamai spent about two months incubating the new egg, and now theyâ&#x20AC;&#x2122;ll raise the chick for five to six months before it flies out to sea. It is uncommon for albatross to return, lay and hatch an egg every single year, but the pair has produced a chick each year since 2006, say U.S Fish and Wildlife Service officials.

Dim Prospects

Light Bulb Standards Weakened

Higher federal standards for energy-efficient light bulbs established two years ago are in the process of being rolled back by the U.S. Department of Energy, part of a move toward widespread deregulation by the current administration. Consumers stand to lose about $100 per household per year in electric bill savings if the higher standards are not implemented, say critics. The wasted energy could result in more power plant pollution, which harms the environment and contributes to health problems like asthma. The plan would also stifle innovation, eliminating a powerful regulatory incentive for manufacturers and retailers to invest in high-quality, energy-efficient LED light bulbs.

Poisoned Pastures

Nuclear Testing Linked to Radioactive Milk

The hundreds of nuclear bombs detonated on a remote Nevada test site during the Cold War produced radioactive fallout that led indirectly to the deaths of 340,000 to 690,000 Americans, concludes a recent study by economist Keith Meyers, Ph.D., of the University of Southern Denmark. Meyers conducted the research for his doctoral dissertation while attending the University of Arizona. By combining National Cancer Institute data measuring the radioactive element Iodine-131 in local cow milk with county-by-county mortality data, he found heightened death rates in the Midwest and Northeast between 1951 and 1973. The finding suggests that airborne radiation contaminated pastures that, in turn, made milk radioactive and led to the human ingestion of slow-acting, but fatal radioactive isotopes. In comparison, an estimated 200,000 to 350,000 people in the Japanese cities of Hiroshima and Nagasaki died directly from the atomic bombs dropped on August 6 and 9, 1945, respectively. May 2019

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Yoga for Everyone Monumental Yoga Returns for 7th Year by Jenn Willhite

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ndiana yogis are gearing up for the return of Monumental Yoga on June 21. During this yearâ&#x20AC;&#x2122;s summer solstice, thousands of yogis and healthy lifestyle enthusiasts will gather on Monument Circle for the largest annual yoga event in Indianapolis. Established in 2013, Monumental Yoga has become a celebration of yoga, mindfulness, health and wellness, sponsored in part by Eskenazi Health and several yoga studios in the Indianapolis area, including CITYOGA School of Yoga and Health, and Practice Indie Yoga. Dave Sims, owner of CITYOGA, says the free event was established as a way to bring the yoga community together in a public space and to build awareness around the benefits of yoga and the strength of the yoga community. â&#x20AC;&#x153;It helps people to be intentional about taking time out to do some yoga in a group format and connect with people who are really trying to improve the overall health and wellness of

the community,” Sims says. “It sparks collaboration and a sense of coming together.” Monumental Yoga serves as not only the largest yoga gathering in the city, but proceeds from donations benefit the Indy Yoga Movement, a nonprofit organization that brings yoga and mindfulness into the schools of central Indiana. Last year’s event raised more than $10,000, Sims says. Since 2013, Indy Yoga Movement has introduced more than 20,000 students to the practices of yoga and mindfulness, Sims explains. “What’s great about Monumental Yoga is, first and foremost, it lets us know the community really cares about the kids,” says Suzy Bindley, co-founder and president of the Indy Yoga Movement. “It’s a beautiful event in that it is peaceful, quiet and unlike any other community event that I’ve found.” Yoga teacher Hunter Meyercord says the first time she attended Monumental Yoga a few years ago she was impressed with the joyful atmosphere and in awe as she practiced while surrounded by thousands of other yogis. “I think it opens a lot of people to yoga,” Meyercord says. “They might decide to go take their first class as they are seeing how the people move so beautifully together. It just raises awareness about the lovely practice of yoga.” The event, which begins at 4 p.m. with the opening of the Yoga Vendor Village, features a variety of small yoga classes and activities that culminates in a large community class at 7 p.m. “The community class is for all levels and is beginner friendly,” Sims says. “It will feel really accessible to everyone and is the opposite of trying to walk into a boutique yoga studio for the first time, which can be intimidating.” The Vendor Village, which features more than three dozen area businesses and organizations, offers attendees the opportunity to explore a variety of areas related to health and wellness. Sims says having so many local businesses and organizations that specialize in health and wellness is a valuable part of the event because of the opportunities it offers. “Some of the alternative health therapies that are out there are some-

what of a mystery to a lot of people,” Sims says. “Whatever uncertainties people have, this is a great opportunity to come ask questions and learn.” Monumental Yoga enthusiast Isa Lujan is a yoga teacher who resides in Columbus, Indiana, and says the event is of great importance to not only the Indianapolis community, but also to those who travel from throughout the state to take part. “I feel like it is becoming a tradition and more people are joining every year,” Lujan says. “For the community, it is a great opportunity to walk by, get a taste of how awesome yoga is and allow themselves to ride the monumental wave.” According to Bindley, the event is a way to educate people who are interested in the benefits of the practice of yoga and to help meet what has become an “unquenchable demand” for yoga and mindfulness throughout Indianapolis and surrounding areas. Bindley encourages anyone who has entertained the idea of taking up yoga, as well as those who may have recently started a practice or are dedicated practitioners, to come out, lay down their mat and flow with thousands of people who also have an affinity for yoga, health and wellness. “If you are pondering taking this on as a practice, you can talk with people from all kinds of studios and watch them practice,” Bindley says. “You can connect with people in this like-minded community.”

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Take Time for You

Self-Care for Better Health and Well-Being by Jenn Willhite

pring has sprung and therefore, there’s no better time to establish a routine of regular self-care to blossom a new you. “When we make time for those things, it enhances our ability, especially for women, to be our best at work, as a mother, spouse and partner,” says Dr. Uvi Vyas, of the Carmel Wellness Center. Vyas says the importance of regular self-care shouldn’t be underestimated. Between meeting family, work and social obligations, it can be easy to put our own self-care on the back burner. However, neglecting to take time out for self-care can throw our inner balance off and that is when problems arise, Vyas says. The key is to be proactive instead of reactive. “Stress can manifest in a number of ways,” Vyas says. “If you put yourself first, love yourself and take time to 14

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regularly check in with yourself, you will prevent a lot of health issues and feel better overall.” Self-care can translate a number of ways, from simply taking a few minutes to breathe deep and simply be mindful, to getting a massage, taking a yoga class or being more intentional about eating healthy. Here are a few tips for reestablishing inner balance and nurturing a responsive attitude toward everyday stress, instead of being anxious and reactionary, in order to build better overall health. Just Breathe Taking a couple of minutes throughout the day to breathe deep and be mindful of the present moment can do wonders to help tackle stress and its ill effects. Neglecting self-care is often rooted in an absence of self-awareness, so when

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we take time to be aware of how we feel physically, psychologically, emotionally and spiritually, we are better equipped to know when something is amiss. Take a few minutes to check in with yourself, run a quick mental scan of the body and identify and focus the breath on areas that are in need of relaxation. Clear Your Energy Sometimes the boost we need lies in clearing out old energies to make room for new ones. Detoxing negative influences from our lives helps, as well as dropping old baggage and all that no longer serves us out on the proverbial curb. If you are feeling blocked or bogged down, seek out energetic cleansing with area practitioners who are able to help you regain inner balance, such as Morter Health Center and Laura Rain’s Soul Evolve. Meditate Meditation doesn’t require that we shun our obligations and sit in quiet contemplation for however long it takes to achieve inner calm. Simply taking a few minutes out of each day to meditate can help us to gather scattered energy and regain a sense of balance. Recent studies by the National Institutes of Health

(NIH) have shown that there’s moderate evidence that regular meditation, even just five minutes each day, is enough to help improve symptoms of anxiety and depression. Exercise The benefits of exercise are well-known; however, spending hours at the gym isn’t always necessarily feasible or practical. If you’re one that doesn’t dig the gym atmosphere, block off time in your schedule for a walk, register for a yoga class or go biking. Scents Make a Difference Used for centuries as a primary tool for promoting overall health, essential oils don’t just smell nice; they’re also a safe, cost-effective and natural means for achieving and maintaining overall wellness. “There are many varieties of essential oils and each has a different function, such as peppermint for digestion or lavender for relaxation,” says Suzanne Huntzinger, with Stillpoint Family Chiropractic. “Essential oils may be applied topically and used with a diffuser for aromatherapy.” As there are different methods for use and delivery of the oil, it’s important to contact a practitioner that specializes in the use of essential oils. Take Time to Eat Healthy The importance of nutrition as a foundational pillar to overall health and well-being can’t be understated. Meredith Iacocca, owner of Abundant Plate

Wellness, says taking care of yourself nutritionally sets you up for success in other areas of life. “Start with the basics of having the foods you know you need in the pantry or fridge,” she says. “A lot of women don’t want to give themselves the props they deserve to take care of themselves and almost feel selfish in taking that time or doing those things. Don’t be afraid to have that one thing for you and don’t feel selfish about it.” Abundant Plate Wellness. Location: 6077 West Jamison Dr., McCordsville. For more information, call 317-797-9906 or visit AbundantPlateWellness.com. Carmel Wellness Center. Location: 2776 E. 146th St., Carmel. For more information, call 317-587-1900 or visit CarmelWellnessCenter.com. Laura Rain’s Soul Evolve. Location: 6220 N. College Ave., Indianapolis. For more information, call 317-758-9844 or visit MySoulEvolve.com. Morter Health Center. Location: 10439 Commerce Dr., Ste. 140, Carmel. For more information, call 317-872-9300 or visit MorterHealthCenter.com.

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~Dr. Kelly Brogan the tangled underbrush of daily logistics. There can be a deep longing for identity well into the 50s, especially when children leave the nest. Fears of aging and loneliness often accompany women 60 and older. By passionately and joyously taking care of body and spirit, women of any generation can find renewal.

HER SOUL IN BLOOM

Self-Care for All Stages of Life by Marlaina Donato

o be female is to Self-care does 30-something women be blessed with an not necessarily have interpreted that as, innate gift for multihave to involve ‘I have to do everything tasking, but in our fastand be everything,’” says time; it’s a way Christine Hassler, life coach paced, jam-packed world, of being. daily life for most women is and author of Expectation a juggling act that can come ~Christine Hassler Hangover: Overcoming with a steep price tag if selfDisappointment in Work, care isn’t on the to-do list. Depression, Love, and Life. anxiety and feeling overwhelmed are all The San Diego-based motivational too common. According to the National speaker views self-care to be as vital as Alliance on Mental Illness, one in eight education. “Women are not taught in women experience depression during high school and college how to take care their lifetime—twice the rate of men. of themselves. Prioritizing self-care is so important. I see so many young women Seasons of a Woman’s Life with adrenal or thyroid burnout and Each decade poses unique challenges. eating disorders. All of that comes down For women in their 20s and early 30s, to stress, relationship to self and lack of comparing and finding one’s own self-care.” path can be significant. “The feminist The personal interests of women movement of our mothers’ generation in their 30s and 40s trying to balance opened doors, but so many 20- and motherhood and career often get lost in 16

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Self-Care As Bedrock

Women play vital roles in family and community, much like the foundation of a sound building, and if self-care is not the bedrock, all that is supported by it is likely to be compromised. “I believe we’ve taken the bait, the promise that if we arrange our life circumstances just so, we’ll feel ease and happiness. We’re getting to a place as a collective where we see a bankruptcy in that,” says Miamibased holistic women’s psychiatrist Dr. Kelly Brogan, bestselling author of A Mind of Your Own: The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives. Body-mind-spirit self-care is the heart of Brogan’s approach, and selflove is the lifeblood. “Self-love is quite elusive for most of us, perhaps because our self-esteem is contingent [upon it], and we only feel good about ourselves under certain circumstances. The daily choice to prioritize caring for oneself can ultimately lead to an experience of self-love and wholeness,” says Brogan, who compares a ritualized system of daily self-care that comes first to putting on the proverbial oxygen mask before attempting to meet the needs of others. “Balancing self-love and caring for others starts with recognizing and accepting that it’s possible for you to effectively do both. Self-love at the soul level is the catalyst for healing on all lev-

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The daily choice to prioritize caring for oneself can ultimately lead to an experience of self-love and wholeness.

els, which in turn drives our level of selfworth,” concurs Teigan Draig, a spiritual life coach and busy home-schooling mom in Spencerville, Ohio. She reminds us that putting our needs above the wants of others is not being selfish, but is an emotional necessity that helps women get out of the loop of self-defeatism and self-sabotage. “The first step to finding your fire is learning to love yourself, all of yourself. Self-care and self-love are a total wellness package.”

Benefits of Self-Nourishment

Many psychologists agree that self-care can help to improve concentration, promote relaxation, fortify relationships and boost productivity. Most women crave more me-time, but don’t know how to implement change. “Without a premise of self-care, we react based on stress patterns. We react with more tension, irritability, guilt and obligation. We say, ‘Yes’ when we want to say, ‘No’. However, when we take stock in our physical, emotional and spiritual well-being, we’re less reactive,” observes Hassler, who underscores self-care as an investment for life. “Most women have inner critics and a negative relationship with self. Self-care is essential so we can turn down the volume of the inner critic, stop people-pleasing and make self-honoring choices.” Balancing motherhood and career or other obligations can leave many women running on empty and resentful. “We would never tell a loved one who desperately needed some TLC to get over it and just keep going. As busy women, when we don’t take the time to care for ourselves, the consequence is our children getting a mom who is preoccupied, anxious and disconnected,” says women’s life coach Veronica Paris, in San Diego. Catering to everyone’s desires and spreading ourselves too thin can backfire. Paris asks, “How do I want my kids to look back on me as a mother? By taking the time to self-care, we’re taking accountability for how we want to show up in our world rather than shape-shifting from one situation to the next. We can teach our children how to do the same.”

Our Emotions As Wellspring For too many women, another common byproduct of self-neglect can be emotional numbing and feeling “flatlined”. A toxic or addictive relationship to food, alcohol or shopping can be a symptom of a deep need to nourish the self and give a voice to suppressed feelings. “One of our greatest challenges is that we’ve become disconnected from our deep seat of power, which is our capacity to feel,” says Brogan. “We’ve been enculturated

to disregard our experience of feeling emotions, and because of this, it’s been reduced to a very narrow bandwidth.” Brogan believes that it is key for women to reestablish a connection to nature’s rhythms and their own feminine, fluid energy, as well as giving up the need to control. “I think it’s the work of many women to understand that we’re not here to meet the needs of everyone on the planet—and with our loved ones, it disempowers them as much as we’re

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Sometimes my daily me-time was only five minutes here or 10 minutes there, but it saved my sanity. ~Teigan Draig

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feeling disempowered. We’re here to meet our own needs and then offer compassion and caring in a way that comes from a more boundaried space.” Hassler affirms that when women are fully present, every aspect of life can be viewed through a clearer lens. “Selfcare helps us tap into our super power, which is our intuition, and by doing that, we know what we need and act on that.”

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Beginning the day with self-care can be as simple as taking the time to meditate and breathe deeply for a minute or two before getting out of bed and opting for a healthier breakfast. Feeding our senses and feasting on what gives us joy can be a way of life. “Self-care does not necessarily have to involve time; it’s a way of being,” says Hassler. “The more time we spend on self-care tells the subconscious mind that we’re worth it.” Draig suggests setting personal boundaries, and part of this means reserving time for ourselves. “When I became a new mother, I was running on fumes. Sometimes my daily me-time was only five minutes here or 10 minutes there, but it saved my sanity. Learn to schedule self-care time in your calendar as you would anything else,” she says, noting, “My house was not always spotless, but it was a trade I was willing to make so I could take care of myself and be a better mother.” Being innovative can be an ally. “Ten minutes walking the dog or taking the baby out in a stroller can become 10 minutes spent saying positive self-affirmations,” suggests Paris. “That 15-minute drive can be spent deep breathing instead of listening to the news on the radio.” Blooming into our best possible self is returning to our essence. “It’s about

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taking off the masks, no longer living according to expectations and other people. It’s about radical self-acceptance,” says Hassler. Each decade poses an invitation to grow and commit to self-nourishment. “There will be days where you feel like you can’t get the hang of it, but you’ll arrive, and when you do, no matter what age you are, it can be magical,” Draig says. Marlaina Donato is a composer and author of several books in women’s spirituality and holistic health. Connect at AutumnEmbersMusic.com.

SIMPLE SELF-CARE STRATEGIES 4 Schedule me-time on the calendar. 4 Unplug from gadgets. 4 Spend lunch breaks in the park. 4 Rest before hitting the wall of exhaustion. 4 Take 10 minutes to stretch and breathe in the morning. 4 Meditate in the shower; choose a luxurious, natural, body wash. 4 Wear your favorite jewelry. 4 Designate a beautiful tea cup or coffee mug to use on hectic work days. 4 Buy yourself flowers; take yourself out to lunch or a museum. 4 Sprinkle lavender, rose geranium or ylang ylang essential oil on your sheets. 4 Opt for a gentle workout instead of a high-intensity session when tired. 4 Choose a healthy breakfast. 4 Play, be silly and be a kid again. 4 Designate 15 to 20 minutes after the workday to color, doodle or journal. 4 Listen to your favorite music during commuting or cleaning the house. 4 Abandon perfectionism. 4 Connect to a higher power, however you define it, even if it is inner peace.

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fertilizers containing Roundup—labeled “Keep Out of Reach of Children”—and organic fertilizers containing fish, seaweed and other natural nutrients.

healthy kids

A three-foot-by-three-foot plot is an ideal size for a child’s garden, as long as it gets lots of sunshine. If living in an urban area, go with pots of soil in a sunny window.

Get the Right Tools

For young kids with short attention spans, small plastic spades, rakes and hoes might work. But older kids need hardier tools. Get them properly fitted garden gloves, plus sunhats and sunscreen.

Gardening for Kids The Fun of Growing Their Own by Ronica A. O’Hara

t’s May, and the temperature is rising, as is the sap and green shoots. It’s the perfect time to involve kids in growing their own garden that will get them outdoors, teach them planning and perseverance, and develop their motor, literacy and scientific skills. A South Korean study found that gardening provides both high- and moderate-intensity exercise for kids. It builds good eating habits, too: A British study of 46 9- and 10-year-olds found that they ate 26 percent more vegetables and fruit after growing a school garden, and a University of Florida study of 1,351 college students showed them more likely to eat veggies if they had gardened as children. For the most gratifying results, give kids a sense of ownership. “Let them make the decisions and be in charge of the care of the garden as much as developmentally possible,” advises Sarah Pounders, senior education specialist at KidsGardening.org, in Burlington, Vermont. 20

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Getting Started

Order some seed catalogues, look online—or better yet, take a child to the local garden nursery. Let them decide what to grow. Their choices are as diverse as their interests. Veggies, flowers and plants that draw butterflies each have their own appeal. Some, like sunflowers, radishes and lettuce, are fast-growing, offering quick gratification. Or, they can choose a theme. “If your child likes Italian food, plant tomatoes and basil. If they enjoy Mexican food, then peppers and cilantro. For flowers—zinnias and cosmos—let them make flower arrangements from early summer into the fall,” suggests Susan Brandt, of Bristow, Virginia, cofounder of the gardening site Blooming Secrets.com. Visiting a plant nursery offers the perfect opportunity to put kids on the path to healthy living. Point out and discuss the differences between organic and nonorganic seeds and between chemical

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Plant the Seeds

Help them read and interpret the seed package directions, if necessary, and use a ruler to measure proper spacing. “I always try to have a mix of plants that start from seed and from transplants, so that kids can have both immediate and delayed gratification,” says Pounders.

Water, Weed and Mulch

Show them how to use the watering can or hose properly, usually watering only when the soil is dry to a depth of one inch. They can mix their own non-toxic pesticide out of vinegar and salt, and spread such organic mulches as straw,

More to Grow By KidsGardening.org: Designed for

schools and families, this site has a wealth of kid-friendly information on everything from seeds to pollinators to creating pirate gardens.

Build-your-own worm farm: See how at Tinyurl.com/KidsWormFarm.

Youth Gardening Clubs: Many local chapters of garden clubs have these. Tinyurl.com/YouthGardeningPrograms.

4-H: Many state 4-H organizations

conduct special gardening activities, which can be found by Googling the name of a state along with “4-H gardening”.

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Choose the Spot

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wise words

newspaper, grass clippings and leaves to discourage weeds.

Get Scientific

“They can look at the soil to see all the living creatures in it, which is especially fun through a microscope,” says Dixie Sandborn, an extension specialist at Michigan State University. “They can learn about vermiculture by making a worm bin and feeding the worms their table scraps.” With a ruler, they can measure the growth of various plants and create a chart comparing rates. By taking photos or drawing pictures on a daily or weekly basis, they can compile an album, along with their commentary on weather patterns.

Have Fun

“Let them add personal touches like stepping stones, signs and other decorations that let them express their personality in their garden space,” says Pounders. Help them build a scarecrow, bird feeder, toad house, bird bath, sundial or a tent. Make a teepee or small enclosure and cover it with flowers, vines or climbing beans.

Harvest the Crop

After picking ripe vegetables, kids can find recipes and prepare snacks or a dish; arrange plucked flowers in vases and take photos; do craft activities with seeds, plants and flowers, like making potpourri or framing dried flowers; or throw a garden-themed party with favors that include herbs or seed packets. “You could have a ‘pa-jam-a’ party. Kids could wear their pajamas, pick berries, and make jam to take home,” suggests Sandborn. Ronica A. O’Hara is a Denver-based freelance health writer. Connect at OHaraRonica@gmail.com.

Peter Sagal on RUNNING TOWARD MINDFULNESS

by Randy Kambic

he 5 million faithful listeners of National Public Radio’s awardwinning weekly broadcast Wait Wait... Don’t Tell Me! know that 20-year host Peter Sagal infuses wit and wisdom into his views of the news and the world. In his new book, The Incomplete Book of Running, he brings his trademark humor to a memoir that posits running as a mode of survival—and hope, persistence, practice and love as vehicles of redemption. Sagal’s collection of deeply personal lessons encompasses the emotional spectrum of running, body image and the special bonding between fellow runners. His exhilarating guide to life suggests we keep moving forward in all ways. He also reflects upon the 2013 Boston Marathon, where he finished moments before two bombs exploded, and explores how running helped him cope with a devastating divorce, depression and more. Sagal is also a playwright, screenwriter and the host of PBS’ Constitution USA with Peter Sagal when he’s not writing about the recreation he took up in mid-life where he found himself “lost, in a dark place” after a personal crisis. He lives near Chicago with his wife, Mara.

After becoming a serious runner at nearly 40, when did you realize running had evolved into something more than a simple mission to get healthy?

I was concerned about my weight, but mainly I was also concerned about get-

ting older. I ran my first marathon in 2005 as an emotional reaction to growing older, and that’s when it all began to change for me. It struck me in a deep way as something I wanted to do better. I’ve rarely experienced the classic “runner’s high”—that endorphin-caused euphoria—although I do believe it exists. Rather, what’s more common is the sense that everything—body, mind—is working in concert, without discomfort, with strength, with ease. To paraphrase a line from Kurt Vonnegut, it’s when “everything is beautiful, and nothing hurts.”

As an advocate of escaping our “digital dystopia” of electronic screens by running outdoors, what’s the benefit you see in unplugging?

I’m a big fan of evolutionary biology. We evolved in very different circumstances than what we are living in now; to be attentive to the world and not with a screen in front of us. The reason we are up on two legs is so that we can look May 2019

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ACROSS THE MILES O

ur sport seems mindless only to people who never run long enough for any thought to form other than, ‘When can I stop running?’ But the only way to succeed as a long-distance runner is to do it mindfully, to be aware of the body and the world it is moving through. I think about my motion and my breathing, my muscles and their state of agitation or stress or relaxation. I note my surroundings—the downward slope I would never notice driving this street, the hawk’s nest I would never see for lack of looking up, the figure in a window caught in a solitary moment of their own. I think about the true meaning of distance—about the learning that comes from running a mile in your own shoes. From The Incomplete Book of Running, by Peter Sagal.

I’ve met people who say they don’t run, but they walk, ride bikes, hike in the woods. Those people are getting many of the same benefits as running. around and think. We’re supposed to ruminate. We didn’t evolve these extraordinary brains and self-consciousness so we could outsource our thinking. Anybody who has done creative work knows what’s needed to do that is uninterrupted thought.

What can non-runners take away from your book?

Go outside. We weren’t meant to spend so much time in offices. Take the headphones off, move, use your body. Look at little kids in playgrounds—they’re just running around before getting trained into games. We forget that. We spend so much time in our heads reading, watching screens. I’ve met people who say they don’t run, but they walk, ride bikes, hike in the woods. Those people are getting many of the same benefits as running.

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Of the many anecdotes you cite about bonding with others through running, which one was the most gratifying? Probably when I ran with William Greer, who I didn’t even know 24 hours before we ran the 2013 Boston Marathon, and by the end of that day we were friends forever because of all we went through together. [Greer is visually impaired and Sagal was his volunteer guide during the race.] We’re still in touch; we sometimes run together. He wouldn’t have finished if I wasn’t helping him and I wouldn’t have finished if he wasn’t helping me. Randy Kambic is a freelance writer and editor, in Estero, Florida.

photo by Kyle Cassidy

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Vision Quest

Eat a Rainbow of Color for Healthy Eyes by Melinda Hemmelgarn

ne of the best ways to protect and preserve our precious eyesight is to focus on food. In general, the same plant-based, antioxidant-rich diets that defend against heart disease and cancer also contribute to eye health by reducing the risk of cataracts and macular degeneration—the two most common age-related causes of vision loss. However, two specific nutrients— lutein and zeaxanthin—deserve special attention. These compounds uniquely concentrate in the macula, the centrally located part of the retina responsible for visual acuity, and are most vulnerable to oxidative damage from light exposure. Both are members of the carotenoid family, a large group of powerful antioxidant nutrients found mostly in fruits and vegetables, especially those with dark green, deep yellow, red and orange pigments. According to the National Eye Institute and the American Optometric Association, lutein and zeaxanthin help absorb damaging ultraviolet light from the sun, as well as blue light from computer screens, digital devices and LEDs. “Think of lutein as a sort of sunblock,” says Elizabeth Johnson, research associate professor at the Friedman School of Nutrition and Science Policy at Tufts University, in Boston. Speak-

ing at the Academy of Nutrition and Dietetics annual meeting in Washington, D.C., last fall, Johnson described the yellow macular pigments—lutein and zeaxanthin—as “internal sunglasses” that protect the eyes’ photoreceptor cells. “Yellow pigment absorbs blue light,” Johnson explains. The greater our macular pigment density, the more protection we have against light damage, and the better our visual function. As a bonus, macular pigment density also aligns with improved academic performance and cognitive function across our lifespan, reports Naiman Khan, Ph.D., a registered dietitian and director at the Body Composition and Nutritional Neuroscience Lab at the University of Illinois at Urbana-Champaign. Because lutein is actively transported into breast milk, Johnson suspects the compound is important to infant eye and brain health. Despite solid scientific evidence confirming the benefits of lutein and zeaxanthin, there is no official recommended daily allowance. Johnson explains that Americans typically consume less than two milligrams per day, falling short of levels needed to enhance visual and brain function and slow the progression of age-related eye diseases. Her advice: Eat foods that provide between six to 10 milligrams of lutein and two milligrams

of zeaxanthin each day. Dark green leafy vegetables, including kale, spinach and collard greens, provide the highest amounts of lutein and zeaxanthin, especially when cooked. For example, one cup of cooked kale or spinach delivers more than 20 milligrams of lutein and zeaxanthin, whereas one cup of raw spinach contains just under four milligrams. Johnson explains that cooking breaks down plant cell walls, making the carotenoids more bio-available. Plus, because lutein and zeaxanthin are fat-soluble, lower amounts found in avocadoes (0.4

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milligrams in one medium fruit) are better absorbed. Further, simply adding an avocado or oil-based dressing to raw, dark leafy green salads will increase intestinal absorption. The same is true for egg yolks (0.2 milligrams per large egg). In a study of 33 older adults, published in The Journal of Nutrition, researchers found that consumption of one egg a day for five weeks significantly increased blood levels of lutein and zeaxanthin without raising cholesterol levels. According to the National Eye Institute and their Age-Related Eye Disease Studies (AREDS), additional nutrients that benefit eye health include vitamins C and E, and omega-3 fatty acids. When it comes to eating for eye health, here’s some more insightful advice:

Eat the “rainbow”. Choose a variety of colorful, organic fruits and vegetables daily; they are rich in eye-protecting carotenoids, flavonoids and vitamin C. Whole grains, nuts and seeds provide vitamin E, and fatty, cold-water fish such as sardines, salmon, tuna and mackerel are excellent sources of omega-3 fatty acids. Vegan sources of omega-3s include walnuts, ground flax, hemp and chia seeds, or microalgae supplements.

Become familiar with the best food sources of lutein and zeaxanthin: lpi.OregonState.edu/mic/dietary-factors/ phytochemicals/carotenoids.

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Obtain a physician’s approval before taking eye health supplements, and compare their effectiveness, safety and cost at ConsumerLab.com.

Stay informed: National Eye Institute, nei.nih.gov; AREDS studies: nei.nih. gov/areds2/patientfaq. Melinda Hemmelgarn, the “food sleuth”, 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 through iTunes, Stitcher and KOPN.org.

releasing emotional patterns locked in tissue memory. “When the nervous system is frozen in a state of threat long after the actual threat is gone, all of the body’s activities of healthy regulation are challenged. This affects not only skeletal muscles, but also smooth muscle such as what’s found in the gastrointestinal tract. Sleep problems and teeth grinding can also result.”

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WHEN EMOTIONS ARE PHYSICAL

Bodywork for Trauma and Grief by Marlaina Donato

assage is often associated with spa-like pampering, yet it is also an effective therapy for reducing physical and emotional pain. Bodywork can lower blood pressure and reduce stress hormones, which in turn helps to balance blood sugar and boost immunity. A surge of the feel-good neurotransmitters serotonin and dopamine is also a natural perk of rubdowns. On the emotional level, massage therapy can offer profound benefits for anyone experiencing acute grief or the effects of a traumatic past. A Swedish study published in the Journal of Clinical Nursing shows that bereaved individuals that received 25-minute hand and/or foot massages once a week for eight weeks felt greater comfort and were more capable of coping with stress.

The Body’s Pain Language

When the “fight-or-flight” stress response is activated in the presence of danger or emotional distress, the body has one objective: get us to safety. Yet, many times, the amygdala—the part of the brain that plays a key role in this process—becomes hyper alert and falsely perceives danger when there is none. Trauma becomes hardwired into the nervous system. Pain syndromes and tension are common symptoms. No matter what the pattern for handling trauma, it takes a lot of work for the body to repress emotions, and it will create tension in the form of “armoring” to defend against unwanted feelings. “Trauma is a physiological experience. Body tension that results from unresolved trauma will not respond to only releasing muscle tension,” explains Lissa Wheeler, author of Engaging Resilience: Heal the Physical Impact of Emotional Trauma: A Guide for Bodywork Practitioners. Wheeler’s Medford, Massachusetts, practice focuses on

Swedish massage, Thai massage and shiatsu are all ideal treatments for chronic pain, grief and emotional imprints locked within the body’s cellular consciousness. CranioSacral Therapy (CST) offers a gentler alternative. “CranioSacral Therapy can unravel cellular stories and assist in freeing repressed or preverbal emotions from childhood,” says Seattle-based CST therapist Barbara Coon. “Experiences are held in the body. Stress and muscular tension activate the vagus nerve, and CST focuses on calming [it].” The vagus nerve facilitates communication between the brain and the heart, lungs and gut. Coon attests to the modality’s body-centered support for reducing anxiety, depression, panic attacks, memory loss, sleep disturbances and grief. “Some people respond well to deep tissue work, while others do better with the gentleness of CranioSacral Therapy,” says Wheeler. “Like a perfect dance partner, a skilled bodywork practitioner follows the nervous system and helps the client access sources of trauma.”

Healing Frequencies

Clinical aromatherapy and therapeutic sound can also play a vital role in emotional healing, especially when combined with bodywork. Kelli Passeri, a massage therapist and owner of Sound and Stone Massage, in Pittsburg, Kansas, utilizes a subwoofer speaker beneath her massage table so clients can feel the vibrations of the music. “I play music recorded in specific frequencies that align with the body and the chakras or energy centers to help rebalance the energy body,” says Passeri, who also uses rose quartz crystals in her hot stone sessions. She relies on aromatherapy blends that promote opening on both physical and emotional levels. Passeri has observed common pain patterns in her clients that often don’t have a physical cause. “The sacrum tends to hold on to lifelong traumatic emotions from childhood, and the shoulders tend to reflect more current emotional blockages and issues,” she says, adding, “I encourage my clients to open up or cry because it’s a healthy thing to do. There’s no need for embarrassment and is totally okay.” Healing on any level might take time, but allowing the body’s stories to be witnessed without judgement is key. “The good news is that when trauma is worked through, the whole body is much more resilient and has a greater capacity to live life fully,” Wheeler says. Marlaina Donato authored Multidimensional Aromatherapy and several other books. Connect at AutumnEmbersMusic.com. May 2019

CBD FOR PETS What We Need to Know by Kajsa Nickels

ith the explosion of cannabidiol (CBD) products on the human medical scene, many pet owners are looking into this hemp plant derivative as a natural means of medicating their four-legged family members. A study conducted by the Cornell University College of Veterinary Medicine, in Ithaca, New York, found that CBD can be effective in treating some of the same ailments in pets as it does in humans. “I’ve used CBD on dogs and cats suffering from arthritis, anxiety and seizures,” says Angie Krause, DVM, a veterinarian with Boulder Holistic Vet, in Colorado. “I’ve even used CBD to treat cats with chronic respiratory infections.” Unlike CBD from marijuana, which in most cases is a Schedule I narcotic that the U.S. Drug Enforcement Administration considers highly subject to abuse, CBD from industrial hemp contains less than 0.3 percent of the psychoactive component THC. It is legal under federal law and can be sold nationwide, subject to state regulations. However, choosing the right CBD product is complicated by the number of confusing options. “There are so many products on the shelves with different concentrations and formulations,” says Krause, who 26

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considers the extraction method used during production to be one of the most important factors. She favors CO2 (carbon dioxide) extraction over solvent extraction methods: “CO2 leaves no residue behind that could harm the bodies of small animals such as dogs and cats.” Stephen Cital, a veterinary technician in San Jose, California, co-founded the Facebook group Veterinary Cannabis Academy. He agrees that the purity of the extraction method is significant. He also notes that price is not necessarily an indicator of quality. “A 30-cc bottle of CBD could cost $70 at a concentration of 700 milligrams [7 mg per cc]. However, it’s possible to find the same volume at the same price at a concentration of 1,000 milligrams [10 mg per cc].” Some products don’t contain CBD at all, only hemp extract, Cital explains. “For people who don’t understand the labeling, this can be very misleading.” CBD is one of 104 cannabinoids found in both industrial hemp and marijuana plants. Full-spectrum hemp extracts contain the entire profile of cannabinoids, including trace amounts of THC. Broad-spectrum hemp extracts contain everything but the THC. Cital says it’s always best to start with full- or broad-spectrum products for the “entourage effect”, in which the cannabinoids work in concert. Isolates of additional cannabinoids can be

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added as needed, he says. When choosing a product to purchase for a pet, he recommends going with companies that are able to present the consumer with a certificate of analysis by a third party. “The certificate will show the complete profile of the CBD product, including cannabinoid, terpene, residual solvent, pesticide, bacteria, mycotoxin, fungicidal and elemental profiles,” he says. Cital notes that the elemental profile is especially important. “Hemp is very good at absorbing what is in its environment, including heavy metals such as lead.” Krause favors CBD products with minimal ingredients that “should be as simple as possible,” she says. “No xylitol, no artificial colors or sweeteners.” Cindy Hesse, of Mount Pleasant, South Carolina, also believes that CBD for pets should be as pure as possible. Her Cocker Spaniel, Reina, is both blind and deaf. Because of her handicaps, Reina experienced extreme anxiety to the point of destroying her metal crate, furniture and door frames. Reina’s vet put her on the antidepressant and antianxiety drugs Prozac and trazadone, but these only helped for a short period. After attending a CBD conference in Florida, her veterinarian decided to see if the compound might help the dog—his first patient to use CBD. The results, Hesse says, were amazing. “Within three days, it was like I had a new dog. She no longer destroys things, she is calm, she is more engaged with her environment. I recommend CBD oil to everyone I know who has a pet with health issues.” When deciding whether to give CBD to a pet, Krause and Cital recommend working with a veterinarian to ensure the proper dosage. “People can certainly work with CBD on their own with their pets,” says Krause, “but it’s important to get the dosing and concentration right to make it worthwhile.” Kajsa Nickels is a freelance writer and a music composer. She resides in Northeastern Pennsylvania. Contact her at fideleterna45@gmail.com.

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calendar of events NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Calendar@AwakenIndy.com for guidelines and to submit entries. No phone calls or faxes, please. Or visit AwakenIndy.com to submit online.

WEDNESDAY, MAY 1

SATURDAY, MAY 25

SATURDAY, MAY 4

MONDAY, MAY 27

Indy Holistic Hub Business Build Up Breakfast Downtown – 9-10:30am. Start your day off by checking in, sharing successes, and asking for resources from Indy Holistic Hub. Bring your business cards. RSVP required online. Garden Table, 342 Massachusetts Ave, Indianapolis. 317-775-1418. IndyHolisticHub.com. The Love Bug at Cereal Cinema – 10am. A unique family-friendly experience created by The Indy Film Fest, The Athenaeum and The IMA. Enjoy a classic movie and a cereal buffet. Location alternates between the Athenaeum and IMA. $6. IndyFilmFest.org. Paws to Read – 11am-12pm. School-aged children who are reluctant readers are invited to read to a registered therapy dog who loves to listen to stories. Registration is not required but preferred by calling the branch. Held at multiple locations, check website or call for addresses. Free. IndyPL.org

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SUNDAY, MAY 5

Guest Speaker at Unity of Indianapolis – 10am. For over 30 years, David Ault has been a prophetic voice in the human potential movement as an unwavering crusader for mindfulness, global literacy and social justice. Unity of Indianapolis, 907 N. Delaware, Indianapolis.

TUESDAY, MAY 7

Pamper Me Toxin-Free – 10:30-11:30am. A workshop about how to pamper yourself with nourishing products including sampling. Stillpoint Family Chiropractic, 9780 Lantern Rd, Ste 230, Fishers. Free. 317-697-1025. Target $5 night at the Children’s Museum – 4-8pm. Enjoy all the fun activities and exhibits of the museum for reduced admission of $5. Sponsored by Target the first Tuesday of each month. $5. The Children’s Museum of Indianapolis, 3000 N. Meridian St, Indianapolis. 317-334-4000. ChildrensMuseum.org.

FRIDAY, MAY 10

Indy Holistic Hub Business Build Up Breakfast Northside – 8:30-10am. Start your day off by checking in, sharing successes, and asking for resources from Indy Holistic Hub. Bring your business cards. RSVP required online. Another Broken Egg Cafe, 9435 N Meridian St, Indianapolis. 317-775-1418. IndyHolisticHub.com.

SATURDAY, MAY 18

code blue with Wendell Fowler – 2pm. A documentary introducing the practice of lifestyle medicine, moderated by local author and television personality Wendell Fowler. Presenting information to prevent, manage and reverse chronic diseases. Peer-reviewed studies that will show the way to reclaim, and control health by adjusting lifestyle factors. Unity of Indianapolis, 907 N. Delaware, Indianapolis. Free, love offering accepted. 317-635-4066. UnityOfIndy.org.

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Karmic Lesson Reports – 11am-6pm. If you desire to know what life lessons your soul is here to learn, what karmic opportunities you will be working through and how best to do this, observe any of three sessions free or invest in receiving your own report. School of Metaphysics, 6138 N. Hillside Ave, Indianapolis. 317-251-5285. som.org. Indie Vintage Marketplace – 10am-5pm. A monthly celebration of all things unique indie, and stylish. The goal is to enhance the experience of living as a more responsible consumer by promoting the positive aspects and fun of vintage, antique, locally sourced, re- and up-cycled goods. $5. Clay Terrace Mall, Carmel. IndyArtsVintage.com.

WEDNESDAY, MAY 29

Indy Holistic Hub Business Build Up Lunch – 11:30am-1pm. Bring your ideas, visions or challenges and brainstorm together. Lunch is designed for checking in, sharing successes and asking for resources. Seats are limited RSVP online. Blind Owl Brewery, 5014 E 62nd St, Indianapolis. IndyHolisticHub.com.

plan ahead FRIDAY, SEPTEMBER 27

save the date Mycelium Mysteries A Women’s Mushroom Retreat Sept 27-29 Retreat will focus on understanding fungi as the grandmothers of our ecosystems, with workshops at beginner through advanced levels. Keynote speakers: Katherine MacLean, PhD, Mama Mushroom: Navigating Birth, Caregiving & Death with Psilocybin Mushrooms; Gina Rivers Contla, Guardians of the Ecosystem: Can Mushrooms Speak to Trees and Save the Bees? Workshops presented by Cornelia Cho, MD, Sarah Foltz Jordan, Linda Conroy, Linda Grigg, Sonia Horowitz and more. Camp Helen Brachman, Almond, WI.

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ongoing events NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Calendar@AwakenIndy.com for guidelines and to submit entries. No phone calls or faxes, please. Or visit AwakenIndy.com to submit online.

daily

monday

First Class Free. New students are welcome to take their first class free any day. Select your class and bring your mat. Schedule available at IPYC. org. Inner Peace Yoga Center, 5038 E 56th St, Indianapolis. 317-257-9642. IPYC.org.

Mindful Meditation – 12:15-12:45pm. Brief discussion followed by silent practice and concluding with observation, comments, or questions. No experience, fee, or registration required. Free. CenterPoint Counseling, 7700 North Meridian, Indianapolis. 317-252-5518. CenterPointCounseling.org.

sunday A Positive Path for Spiritual Living –9:30am Meditation; 10am Celebration Service. Come for music, meditation, and inspirational message and stay for fellowship. Youth education and nursery care provided. Free. Unity of Indianapolis, 907 N Delaware St, Indianapolis. UnityOfIndy.com. Sahaja Yoga Meditation –11am-Noon. Unleash your potential for good mental and physical health, balance and maximum performance to help you live fully in the present moment with Sahaja yoga meditation. Free. Southside meeting location, 4950 E County Line Rd, Indianapolis. 317-755-9630. IndianaMeditation.org. Kundalini Yoga – the Yoga of Awareness – 11am-12:15pm. Experience a vibrant mix of physical postures, breath work, meditation, mantra, mudra and sound vibration with Gong relaxation. $10. CitYoga, 2442 N. Central Ave., Indianapolis. 317-920-9642. CitYoga.biz. Community Yoga – 4-5pm. Hendricks County residents are invited to an all levels flow class. A great opportunity to add an additional class to one’s yoga schedule. $5. Peace Through Yoga, 134 S Washington, Danville. 317-753-1266. PeaceThroughYoga.com.

Meditation for Peace – 6:30-7:15pm. 1st, 3rd and 5th Mondays. Open to all, a time of spiritual connection and relaxation. Free. Unity of Indianapolis, 907 N Delaware, Indianapolis. 317-635-4066. UnityOfIndy.com. Health & Wellness 101 Class – 6:30-8:30pm. Learn how to support your health naturally and reduce chemical overload in your life. Essential oils, weight-loss support and more, with holistic health practitioner Kim Woods. Free. Held in Irvington. For more info and to RSVP: 317-4094981. BeAmazing.net.

tuesday

Eskenazi Health Farmers’ Market – 11am1:30pm. Local produce, several vendors, meditation classes and fitness demonstration. The Common Ground, Eskenazi Health, 720 Eskenazi Ave, Indianapolis. 317-880-4785. EskenaziHealth.edu. Evening with the Doctor – 7pm. Learn more about your body’s ability to self-heal, and the benefits of Bio-Energetic work. Free. RSVP requested. Morter HealthCenter, 10439 Commerce Dr, Ste 140, Carmel. 317-872-9300. MorterHealthCenter.com.

wednesday Preteen Yoga & Mindfulness – Thru 3/13. 4:30-5:30pm. Pre-teens can explore ways to decrease stress, increase flexibility, and renew their mind and body through yoga and fun selfcare activities. Holland Park, 1 Park Dr., Fishers. 317-595-3111. Mindfulness Meditation – 5:30-6:15pm. 1st & 3rd Wed. Meditation opportunity open to anyone wanting to practice mindfulness in a supportive community. Drop-in with Cos Raimondi, no registration necessary. $5 suggested donation. Nourish Wellness, 826 W 64th St, Indianapolis. MindfulLifePC.com.

thursday Mindful Meditation – 12:15-12:45pm. Brief discussion followed by silent practice and concluding with observation, comments, or questions. No experience, fee, or registration required. Free. CenterPoint Counseling, 7700 North Meridian, Indianapolis. 317-252-5518. CenterPointCounseling.org. Vegan Buffet at Spice Nation – 5:30pm. The Indian restaurant features vegetarian and veganfriendly selection. Spice Nation, 4225 Lafayette Rd, Indianapolis. 317-299-2127. Community Drum Circle – 7-8pm. Pre-jam begins at 6:45pm. All ages and levels are welcome, no experience necessary. Drums provided by Bongo Boy Music School and REMO, Inc. Free. Bongo Boy Music School, 8481 Bash St., Ste 1100, Indianapolis. 317-595-9065. BongoBoyMusic.com.

friday PlayFULL Hours – 9-11am. Little ones can explore their world with different activities and unstructured play every week. These activities require parent participation and include a chance for parents to socialize, too. $3. Holland Park, 1 Park Dr., Fishers. 317-595-3111.

JUNE

Brain Health

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LOCAL FOOD ISSUE

JULY

Urban & Suburban Agriculture

AUGUST

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Medical cannabis works best with awareness and knowledge. Community educator specializing in cannabinoid health and wellness. Professionally trained by Dr. Dustin Sulak, nationally recognized expert. Available for private consultations, practitioner luncheons, and wellness training events. Monthly subscription training webinar series available for efficient access to valuable information.

HOLISTIC HEALTH THE ART OF HEALING

Cody Adkins 3019 Meridian Meadows Rd, Greenwood 317-360-6336 TheArtOfHealingIndy.com

The Art of Healing has set out to change the way Hoosiers live their lives. Located just minutes south of downtown Indy, we are the first local spa offering floatation, infrared, massage therapy & health coaching under one roof. Call today to experience our award-winning services, dōTERRA oils, Veggimins CBD oils, CBD Living Water and more! See ad on page 7.

HYPNOSIS GOOD JOURNEYS

Jeffrey Poe, Certified Hypnotherapist, Life Coach, Energy Healer & Intuitive 317-750-7392 GoodJourneys.net

Hypnosis is an effective, safe and easy way to make permanent changes today. Be it: Past Life Regression, Stop Smoking, Weight Loss, Self Confidence, Memory, Phobias and Fears, PTSD, Pain Control or Inner Peace. Over 200 Programs to chose from!

LAB SERVICES LAB ON DEMAND

9240 N Meridian, Ste 120, Indianapolis 317-405-8057 LabOnDemandInd.com

Take greater control of your health with a comprehensive range of lab tests and screens – support prevention, early detection, and improved health outcomes. Fast, confidential and affordable. No doctors orders required; insured and uninsured are welcome. See ad on page 13.

LANDSCAPE SERVICES GREENSCAPE GEEKS, LLC 317-801-5833 GreenscapeGeeks@gmail.com GreenscapeGeeks.com

Specializing in native plant landscaping and design, custom-built raised garden beds and composters, urban farm installation, and non-chemical turf maintenance. Additional natural landscaping services available. See ad on page 15.

TOXIN-FREE LIFESTYLE PRODUCTS PURE HAVEN

Bea White 317-697-1025 BeVital4Life@gmail.com PureHaven.com/BeaWhite

Pure Haven has a toxin-free and gluten-free alternative for virtually every personal and home care product you and your family use. And they are made in our USDA Certified Organic facility. Email Bea today for free samples! See ad on page 18.

TRANSFORMATIVE HEALING TAPNGRL EFT Colette Liose 717-TAPNGRL TapNGrl.com

Emotional Freedom Technique (EFT) aka Tapping, is a universal healing tool that can provide impressive results for physical, emotional and performance issues. As an EFT practitioner since 2007, Colette helps clients release negative beliefs and blocks to living their abundant, healthy, best life. Tapping is leading-edge technology for releasing modern-day stress and anxiety.

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May 2019

Are you creative, driven and passionate about healthy living? Inspire others to make choices that benefit themselves and the world around them by owning a Natural Awakenings franchise. Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years. This is a meaningful home-based business opportunity that provides training and ongoing support. No previous publishing experience is required. 32

Indianapolis Edition

AwakenIndy.com

Learn more today: NaturalAwakeningsMag.com/Franchise

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