NA Indy November 2019 by Natural Awakenings Indianapolis

EE H E A L T H Y L I V I N G R F

HEALTHY

PLANET

SLEEP TIGHT How to Counter Insomnia

KIDS WITH GRATITUDE

Making Thankfulness Second Nature

ENOUGH FOR ALL

ZENFUL EATING

Joyous, Mindful Meals

In Pursuit of Grateful Living

November 2019 November 2019 | Indianapolis Metro Edition | NaturalAwakeningsIndy.com

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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 A HOME SHOULD

BE A HAVEN

5G Radiation Awareness

13 HOW WE HOOSIERS CAN HELP PREVENT CLIMATE BREAKDOWN

15 ENOUGH FOR ALL In Pursuit of Grateful Living

18 WE DON’T TAKE SLEEP SERIOUSLY ENOUGH

As Ye Eat, So Shall Ye Sleep

20 CHASING ZZZZZs How to Put Insomnia to Rest

23 ANTIQUES RISING Discovering the Green in ‘Brown’ Furniture

24 THE HAPPY THYROID Seven Ways to Keep It Humming

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 317-984-0040 or email Publisher@AwakenIndycom. Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS For articles, news items and ideas, go to NaturalAwakeningsIndy.com to submit directly online. Deadline for editorial: the 8th 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.

26 KIDS WITH GRATITUDE

Making Thankfulness Second Nature

28 ZENFUL EATING

Mindful Meals in Quiet Gratitude

DEPARTMENTS 5 news briefs 8 health briefs 10 global briefs 26 healthy kids 15 inspiration 28 conscious 18 plant eating medicine 30 calendar 23 green living 31 resource 24 healing ways guide November 2019

letter from publisher

ear Readers, There’s a lot to be thankful for in November’s issue of Natural Awakenings Indy. Foodie April Thompson brings joy to the season’s table with her take on “Zenful Eating: Mindful Meals in Quiet Gratitude.” Three of the nation’s top Zen chefs share their wisdom about being grateful, present and peaceful at mealtime— just in time for Thanksgiving! Meantime, Ronica O’Hara offers parental tips for instilling thankfulness—one of the most teachable, grow-able strengths—in our children. “Kids With Gratitude: Making Thankfulness Second Nature” is based on emerging research that shows gratitude to be one of the easiest, most effective ways to kick-start happiness and well-being—at any age. Benedictine monk Brother David Steindl-Rast, a leading figure in a worldwide gratitude movement, puts it all in perspective in this month’s Inspiration piece: “Enough for All: In Pursuit of Grateful Living.” This month’s feature, “Chasing ZZZZZs: How to Put Insomnia to Rest,” examines the many contributors and adverse health effects of compromised sleep, along with natural pathways to a good night’s rest. One of those considerations—optimizing thyroid function—is covered in-depth in our Healing Ways article, “The Happy Thyroid: Seven Ways to Keep It Humming.” And Wendell Fowler examines the effect of diet on sleep in his article “We Don’t Take Sleep Seriously Enough: As Ye Eat, So Shall Ye Sleep.” We’re also very excited to share with you some new twists to old traditions. In “Antiques Rising: Discovering the Green in ‘Brown’ Furniture,” Green Living writer Yvette Hammett explains how Millennials (aka The Ikea Generation) are beginning to discover that Grandma’s old China cabinet might be pretty cool after all—and sturdy, well-made, eco-friendly and oh-so-upcyclable. Locally, in “How We Hoosiers Can Help Prevent Climate Breakdown,” Daniel Poynter shares with us about Indiana Drawdown, which serves to educate Hoosiers about actionable steps to take regarding climate change. And Gail Thomas contributes “A Home Should Be a Haven” about the potential impact of 5G wireless in our Indiana homes and communities. Calling all vegan cookie bakers! In honor of the holiday season, for December’s issue we’ll be featuring readers’ best plant-based cookie recipes. Submit your favorite recipes in a Word document to Publisher@AwakenIndy.com with “Holiday Cookies” in the subject line for consideration. Deadline is November 10. Thank you and onward to November!

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INDY METRO EDITION PUBLISHER Donna Kirk Publisher@AwakenIndy.com EDITOR Randy Kambic DESIGN & PRODUCTION Kim Cerne Paul Scott CONTRIBUTING WRITERS Daniel Poynter Wendell Fowler Gail Thomas WEBSITE Nicholas Bruckman

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Indianapolis Edition

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news briefs

BASE Indianapolis Fundraiser Supports Urban Youth Through Athletics, Education

hroughout Indianapolis and the metro area, African-American and Latino youth face an opportunity gap in athletics, academics, wellness and life skills that all can be gained by playing organized team sports. Yet, the cost of taking part in high-level, competitive amateur sports has affected reduced participation rates among many lower-income families. To help, BASE Indianapolis will conduct the major Base Ball One fundraiser from 5 to 7:30 p.m. on November 7 at the Salesforce Tower, in Indianapolis. The organization has set a fundraising goal of $2.7 million in three years to provide a proven set of athletic, education and life skills programming to support and advance urban youth throughout college and subsequent careers. BASE combines exceptional baseball training and competition with academic and career resources that empower student-athletes to achieve their full potential both on and off the field, envisioning a world in which urban talent is recognized as our nation’s greatest untapped asset. It was founded in Boston in 2013 by Robert Lewis, Jr., and builds on the 40-year history of the successful youth baseball program, the Boston Astros. Lewis began coaching the Astros in Boston’s Villa Victoria public housing development in the 1970s, starting with only a handful of players. Future plans are for the BASE Indianapolis to operate a vibrant, dynamic facility that provides a safe, nurturing environment where student-athletes and families come for support. The plan is to construct a long-term home in Indianapolis’ Martindale Brightwood neighborhood on the city’s near-east side, from which the organization can deliver year-round services. There are also BASE sites operating in Boston, Chicago and Pittsburgh. Location:1 E. Ohio St., Indianapolis. For more information, visit TheBaseIndy.org.

Hoosier Environmental Council’s Twelfth Annual Greening the Statehouse

reening the Statehouse (GTS), the largest annual gathering of environmentally minded Hoosiers, will take place at 9 a.m. on November 16 at the IMMI Conference Center, in Westfield. It is the year’s best chance to learn about upcoming legislative issues, engage with environmental public policy experts, and network with environmental-minded Hoosiers and green-minded businesses from across the state. Attendees will engage with experts on leading issues affecting our air, open spaces, rivers and lakes, and hear from inspiring keynote speaker Bob Inglis, winner of the John F. Kennedy Profiles in Courage Award. Former Congressman Inglis was once a climate skeptic, but is now a climate champion, today he leads a think tank that is focused on getting conservatives to stand up for climate action. He will have lessons to share for how we can accelerate progress in Indiana. Tickets: $35. Location: 18880 N. East St. For more information or to register, call 317-685-8800 or visit HECWeb.org/gts. November 2019

HEALTHY LIVING

HEALTHY PLANET

2020 EDITORIAL CALENDAR HEALTHY LIFESTYLES ISSUE

JAN FEB

Age-Defying Habits Plus: Healthy Immune System Cardiovascular Health Plus: Regenerative Medicine

PLANT-BASED NUTRITION ISSUE

MAR APR

Thriving on a Plant-Based Diet Plus: CBD Grassroots Climate Crisis Strategies Plus: Healthy Home

WOMEN’S WELLNESS ISSUE

MAY JUN

Autoimmune Breakthroughs Plus: Protein & Collagen Connection Inspired Lifestyle Travel Plus: Brain Health

THE FOOD CONNECTION ISSUE

JUL AUG

Beyond Factory Farming Plus: Gut Health Biological Dentistry Plus: Environmental Education

SELF-EMPOWERMENT ISSUE

SEP OCT

Emotional Well-Being Plus: Adaptive Yoga Stress Management Plus: Joint Health

THE DIABETES CHALLENGE ISSUE

NOV DEC

Personalized Diabetes Strategies Plus: Skin Care Creating Community & Connection Plus: Spending Locally

Indianapolis Edition

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New ‘All-Salt’ Spa Offers Halotherapy and Flotation therapy

ionsville couple Shauna and Darren Hale are the owners of newly opened Salt For Your Soul, near the bustling intersection of 96th Street and Michigan Road, in Indianapolis. Offering a quiet reprieve from the hustle of daily life, it provides several services including a salt cabin (halotherapy) and a flotation tank. The salt cabin offers benefits for both skin and lung conditions while the flotation tank allows for experiencing the calming, meditative environment of sensory deprivation. The owners say it’s the first “all-salt” spa in Indy, referencing its salt cabin and Epsom salt flotation tank in one location. Shauna says, “I want everyone to feel welcome in this space. I think of this place as a spa with a soul. I’ve put my heart and soul into Salt For Your Soul and I want it to feel like home.” The concept of halotherapy and flotation therapy might be foreign to some, but the relaxing atmosphere provided is easily understood when experiencing them. Halotherapy uses pure, pharmaceutical-grade salt heated and crushed in a halogenerator. The micro-sized particles are then dispersed into the air, saturating the respiratory system, to remove mucus build up, helping to open and expand constricted airways and allowing for easier and clearer breathing, and eliminate bacteria and toxins. They’ll soon offer halotherapy and the same benefits for dogs and cats in a separate, specially designed salt cabin. Flotation pods are designed to create a space that’s ideal for relaxation and rejuvenation of mind and body. Research shows that the effects of a two-hour float session is equivalent to eight hours of deep sleep, making it one of the most efficient and comprehensive relaxation techniques available. Benefits include pain management, reduced stress and anxiety, and increased clarity and creativity. Further, for every salt session purchased, a donation is made to Prevail, Inc., a Noblesville-based organization that provides crisis intervention and restorative support services for adult, adolescent and child survivors of crime and abuse. Location: 3802 W. 96th St. For more information, call 317-8767258 or visit SaltForYourSoul.com.

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Greenscape Geeks Offer Holiday Decorating Services

ndianapolis-based Greenscape Geeks are now scheduling greener lifestyle decorating services for the upcoming holiday season. Their offerings include sustainable LED lighting, greenery decorations for the home, and tree decorating services. The Geeks use sustainably harvested greens in all of their decorations, and use LED lighting which can use 90% less energy than traditional incandescent lights and last up to 100,000 hours. For more information or to schedule services with the Greenscape Geeks, call 844-844-3357 or email Info@ GreenscapeGeeks.com. See ad on page 13.

Spirit and Place Festival in Indy

he annual Spirit & Place Festival will be held from November 1 through 10 with the theme R/Evolution, a 10-day celebration of the arts, religion and humanities. More than 100 organizations and individual artists are expected to collaborate to create 30 to 40 independently organized festival events including exhibits, performances, panel discussions and film screenings, that inspire sustained conversation related to the yearly festival theme. The first day of the festival will feature a kickoff event created by Spirit & Place. All other community-created events will occur between November 2 and 10 at various Indy area locations. The festival concludes on November 10 with the Spirit & Place Public Conversation, the closing, marquee event for the festival. This moderated dialogue, held annually since 1996, will explore the theme through a spontaneous, on-stage exchange among nationally known figures. For more information and a complete listing of events, times and locations, or to RSVP, call 317-278-3623, email Festival@Iupui.edu or visit SpiritAndPlace.org.

Wellness Awaits You!

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November 2019

Hibiscus rosa-sinensis is much more than a brilliant scarlet tropical flower: New laboratory research from Canada’s University of Windsor found that a hibiscus flower extract selectively kills off triplenegative breast cancer cells. This is one of the most difficult to treat types that affects 15 to 20 percent of breast cancer patients. Hibiscus is particularly effective when combined with chemotherapy, researchers say, and works as well with very low doses of the chemicals as with higher doses. The flower’s low toxicity and precise targeting of cancer cells also offers hope for long-term treatment. Previous studies have shown hibiscus to be effective on prostate cancer, leukemia, gastric cancer and human squamous cell carcinoma.

Caffeine has been the subject of controversy among the one in six adults worldwide that suffer from periodic migraines: Some say it triggers symptoms, while others report it wards them off. A new study from Harvard and two other teaching hospitals of 98 migraine sufferers used six weeks of daily journals to investigate the link and found that drinking up to two servings of caffeinated beverages a day had little effect, but three or more raised the odds of a headache that day or the next. Among people that rarely drank such beverages, even one or two servings increased the odds of having a headache that day. A serving was defined as eight ounces or one cup of caffeinated coffee, six ounces of tea, a 12-ounce can of soda or a two-ounce can of an energy drink.

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Take Hibiscus to Fight Breast Cancer

Say No to the Third Cup of Joe to Avoid Migraines

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health briefs

Eat Organic to Shed Insecticides

Indianapolis Edition

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Dance to Improve Quality of Life With Dementia Older people with dementia, often viewed as being passive and immobile, responded to simple dance movement lessons with visible humor and imagination and reported a higher quality of life after six sessions, say researchers from New Zealand’s University of Otago. The 22 participants between the ages of early 60s and mid-90s had dementia ranging from mild to advanced. They took 10 weekly classes in which the music was “reminiscent” and the movement routines were intuitively easy. “Positive responses such as memory recalling, spontaneous dancing and joking with each other were observed in every session,” reports lead author Ting Choo.

bergamont/Shutterstock.com

Switching to organics has quick payoffs, reducing agrochemicals in the body by 94 percent within a month, Japanese researchers report. They tested the urine of study participants looking for six neonicotinoid insecticides and another substance generated as a result of their decomposition in the human body. “I think the research results are almost without precedent and are highly valuable in that they present actual measurement values showing that you can dramatically reduce the content levels of agrochemicals in your body simply by changing the way you select vegetable products,” commented Nobuhiko Hoshi, a professor of animal molecular morphology with the Kobe University. Another study from researchers at the University of California at Berkeley studied 16 children and showed that one week after switching to an organic diet, malathion pesticide urine levels were reduced by 95 percent; clothianidin pesticide levels by 83 percent; and chlorpyrifos pesticide levels by 60 percent.

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Try Acupuncture for Pain-Free Sleep Chronic pain, affecting 10 to 25 percent of adults, disturbs sleep for two-thirds of them, increasing the risk of depression and aggravating pain symptoms. Chinese researchers analyzed nine studies of 944 chronic-pain patients and found that acupuncture treatments were significantly better than drugs at helping patients sleep. It also improved their quality of sleep as self-measured by the Pittsburgh Sleep Quality Index and lowered their scores of perceived pain.

Aliaksey Hintau | Dreamstime.com

A Natural Solution to Sleep Apnea According to a National Institutes of Health study, most people believe that sleep apnea is caused by a sagging soft pallet or by some other obstructive tissue in the throat. Actually, it’s the result of a diminishing signal from the brain to the diaphragm (causing one to breathe) that can occur during the transition from initial semi-wakefulness into the next stage of lighter sleep prior to REM sleep. In some people, the unintended reduction in the signal is significant enough that breathing goes beyond being shallow and completely stops. After a short period of time, the brain, realizing the need to breathe, forces a rapid inhalation to restart respiration that literally drags the sagging localized soft tissues into the airway, as reported in Sleep Apnea: A New Approach to an Emergent Problem by Master Herbalist Steven Frank, of Nature’s Rite. For some, there’s no indication of potential problems when they are awake as the tissues remain in their normal state and the throat doesn’t close off during the day or when relaxing or resting, but then they can experience an obstruction problem when trying to go to sleep. Instead of resorting to surgery to remove neck tissue or using a machine to force air into lungs, try a natural, herbal solution that has been used for thousands of years. Lobelia acts as a respiratory stimulant and maintains deep, steady breathing through the stage 2 sleep period. Thyme improves the ability of the lungs to exchange CO2 for oxygen while chamomile and cramp bark helps the upper trapezius muscles to relax supporting better nerve transmission.

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The nonprofit MomsAcross America.org (MAA) has launched its Moms Across America Gold Standard, a multi-tiered verification program for food, beverages and supplements that creates a simple, trustworthy resource for consumers while encouraging best practices by suppliers. It will be awarded to those brands that have achieved superior levels of organic practices and eco-friendly procedures, and is intended to make it simple for people to choose the healthiest products and use their wallets to take a stand against unhealthy alternatives and unethical business practices. The standard also provides a path for companies that know better and do better to prosper by shifting the buying power of millions of dedicated mothers behind their products.

Healing Hazard

Health Care Sector Impacts Climate

A new study by the international nonprofit Health Care Without Harm (HCWH), in collaboration with Arup, a British multinational professional services firm, claims that if the global health care sector were a country, it would be the fifth-largest greenhouse gas emitter on the planet. It provides, for the first time, an estimate of health care’s global climate footprint. Josh Karliner, HCWH international director of program and strategy and report co-author, says, “The health sector needs to transition to clean, renewable energy and deploy other primary prevention strategies to achieve net zero greenhouse gas emissions by 2050.” 10

Indianapolis Edition

NaturalAwakeningsIndy.com

In a northern India district, regulators require that applicants for gun licenses, in addition to normal background checks, must plant 10 trees and submit selfies as photographic evidence of having done so. To mark World Environment Day in June, Chander Gaind, the deputy commissioner of the district of Ferozepur in Punjab State, had an idea. “I thought about how much Punjabi people love guns,” he says. “We receive hundreds of applications for gun licenses from this district every year. Maybe I could get them to love caring for the environment, too.” India has more than 3.3 million active gun licenses. Tajinder Singh, 47, a farmer in the district, says he wants to protect himself from wild animals and bands of armed robbers.

Jaws of Life

California Bans Fur Trapping

California has enacted a ban on fur trapping for animal pelts, making it the first state to outlaw a centuriesold livelihood that was intertwined with the rise of the Western frontier. The Wildlife Protection Act of 2019 prohibits commercial and recreational trapping on both public and private lands. Legislators are considering proposals to ban the sale of all fur products, including fur coats, and to outlaw the use of animals in any circus in the state, with the exception of domesticated horses, dogs and cats.

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Moms Launch Eco-Friendly Certification

Gun Control in India Goes Green

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Golden Rules

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Bhang Bhang

global briefs

Species Setback Lone Wolf Photography/Shutterstock.com

EPA Weakens Protective Regulations

The U.S. Department of the Interior is effecting significant changes that weaken how the Endangered Species Act is implemented, a move critics fear will allow for more oil and gas drilling on land that is currently habitat-protected, and will limit how much regulators consider the impacts of the climate crisis. The changes affect how the U.S. Fish and Wildlife Service and National Oceanic and Atmospheric Administration consider whether species qualify for protections, as well as how the agencies determine what habitats deserve special protections. It could make it more difficult to factor in the impact of climate change on species.

HEALING ARTS

HEALING ARTS Practitioners

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Polar Alert

Alaskan Sea Ice Melting Faster

Sea ice along northern Alaska disappeared far earlier than normal this spring, alarming coastal residents that rely on wildlife and fish. The ice melted as a result of exceptionally warm water temperatures extending far out into the ocean. The last five years have produced the warmest sea-surface temperatures on record in the region, contributing to record low sea ice levels.

Kool-Kats

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Candy Wrappers Reimagined as Origami

Myriad companies are pledging to make their products and packaging more sustainable, including the multinational food and drink giant Nestlé, which announced in January that it is committed to using 100 percent recyclable packaging for its candy by 2025. Miniature KitKat chocolate bars from its Japan confectionery branch will be wrapped in paper instead of plastic, with instructions for how to fashion it, post-snack, into the iconic origami crane, a traditional Japanese messenger of thoughts and wishes. Nestlé hopes that this will guarantee the paper in use longer rather than Increase yourremains visibility-include your be disposed of immediately. business card here for a full year. Includes: n

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A Home Should Be a Haven 5G Radiation Awareness by Gail Thomas

any popular health experts write about reducing the dangers of electromagnetic radiation (EMR). With the ever-growing use of all things wireless, EMR can be fairly hard to avoid, but there are healthy steps that can be taken, such as careful use of cell phones and Wi-Fi. But with Fifth Generation wireless, or 5G, slowly cropping up in major cities, not just in the U.S. but all over the world, precautions are more necessary than ever. The primary place where sleep and healing take place is in the home. 5G will require a massive expansion of wireless antennas from large macro towers that are located at greater distances, to millions of closely spaced small antennas that will permeate all commercial areas, but more importantly, residential areas. In fact, these 5G small cells would be placed around the height of a bedroom window outside most homes. Many people do not want cell towers in front of their house. There can be significant impact on personal health. The Environmental Health Trust, Physicians for Safe Technology, and Building Biology Institute are some of the many organizations that have been raising awareness of the truth about 5G wireless. In February, Senator Richard Blumenthal of Connecticut addressed the U.S. Senate Commerce, Science and Transportation Committee on 5G and its health and public safety implications. He describes the rollout of 5G prior to safety testing as “flying blind.” Even before 5G came into the picture, the National Toxicology Program, part of the U.S. Department of Health and Human Services, has conducted toxicology studies to help clarify potential health hazards, including cancer 12

Indianapolis Edition

risk, from radio frequency radiation exposure from cell phones. Clear evidence of tumors was found. Yet with the increase of 5G electrosmog, which uses millimeter waves (mmW) at higher frequencies than previous wireless generations, even more subtle biological symptoms could occur, which chip away at health over time. “Since skin contains capillaries and nerve endings, mmW bio-effects may be transmitted through molecular mechanisms by the skin or through the nervous system,” says Dr. Joel Moskowitz, a public health professor at the University of California, Berkeley. The impact of 5G will be an exponential increase in the amount of radio frequency radiation in the environment. Because of the robust number of antennas needed on existing 4G towers, utility poles, street lights and other new or existing structures, greater amounts of radiation will soon encroach upon private residences where rest and healing take place, especially during sleep. At this time, no independent 5G safety studies are available to ensure the public that there is no health risk involved. No safety studies are being planned before the roll out of this technology. It’s being advertised and marketed for super fast speeds, but nothing is being said about how that will be delivered. Many people will wake up to find small cells in their neighborhoods, near schools and parks, and will simply have to live with it whether they desire the service or not. A place to rejuvenate and recover from the stresses of life is essential to a healthy lifestyle. That luxury stands to be taken away from all citizens with the forthcoming rollout of 5G infrastructure in cities and towns, near schools, parks and homes. Knowing the truth

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about 5G is the first step in maintaining a sanctuary within the home. Gail Thomas was formerly a private school teacher. She later trained and practiced as a litigation paralegal before deciding to stay home with her young children. Passionate about personal health and wellness and actively seeking to educate people about the health risks of 5G, she also created gastritishelp.com.

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How We Hoosiers Can Help Prevent Climate Breakdown by Daniel Poynter

lobal warming is a crisis which encompasses all other social justice concerns. Billions of people are threatened. We’re in an “all hands-on deck” moment and need everyone’s gifts and passions now. The single most important thing you can do is to educate yourself, including about solutions to transform hellish futures into positive ones. Project Drawdown is the most comprehensive plan ever created to reverse global warming, and Indiana Drawdown is a growing community of Hoosiers doing what our government is failing to do. As we warm the planet, we may trigger any of multiple feedback loops which could spiral the heating out of anyone’s control. The results could be massive crop failures leading to food shortages in the wealthiest countries, up to a billion “climate refugees”, vast uninhabitable land around the equator, coral reefs gone forever and many more. We’re in such a dire situation, some communications experts recommend we abandon the term “global

warming” and instead use climate breakdown, crisis, or emergency. In fact, Pope Francis said earlier this year: “Faced with a climate emergency, we must take action accordingly in order to avoid perpetrating a brutal act of injustice towards the poor and future generations.” Enter Project Drawdown. The term “drawdown” is the point at which greenhouse gas emissions stop going up and start going down. Drawdown is also the most comprehensive plan ever created to reverse this crisis. It’s a goal and a plan. About 200 advisors, most with

Ph.D.’s, compiled a list of 100 solutions and ranked them by cost and efficacy. It tells us the best ways―dollar for dollar―to either reduce emissions in the first place or to pull them out of the atmosphere which helps us invest our resources in the best places. For example, Drawdown solution #1 is “refrigerant management”. Refrigerators contain chemicals which heat our Earth 1,000-7,000 times more than does carbon dioxide. So, we must recycle them properly. When we do, it’ll have eight times the positive impact than if everyone switched to electric vehicles. This is so important that the U.S. Environmental Protection Agency has the GreenChill program to help grocery stores reduce refrigerant leakage (and save money). Indiana has about 700 grocery stores; only one currently takes advantage of this program, so this is a low-hanging fruit opportunity. We’re not investing our resources in the right places which is crucial as we don’t have much time left. The largest group of scientists ever assembled before―the Intergovernmental Panel on Climate Change (IPCC)―says we must reduce emissions 45% by 2030. Project Drawdown both helps us accomplish this mandate and create a better future―one our ancestors prayed for. Most of the solutions are things we’d want anyway like reducing food waste, educating girls and renewing our soils. And many of the solutions are profitable. We just need to scale them. So, Drawdown is a framework Landscaping with Native Plants n All-Organic Hydroseeding n Natural Hardscapes & Aquatics n Handcrafted Raised Beds & Composters n Prairie Restoration n

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November 2019

for thinking more effectively. It’s a roadmap for everyone―city officials, business owners, educators and active citizens. And that’s where Indiana Drawdown comes in. Phase 1 of Drawdown was finishing the research at an international level. Success. The book even became a bestseller. Phase 2 is bringing this framework into regions, states, and local communities. This will inspire action and improve our decisions. There are groups doing this worldwide, from Europe and Australia to Georgia, Michigan and Illinois. Kansas City even hosted an all-day event for 120 city officials. Indiana Drawdown takes the 100 solutions and asks, “Which ones are most relevant for us? And how can we stitch them together to reduce our emissions 45% by 2030?” It’s a growing community of Hoosiers doing what our government is failing to do. We’ve identified 400plus statewide entities that are already implementing Drawdown solutions. In September, the Drawdown team invited Indiana Drawdown to present at their first international conference. The wider world cares what we do in Indiana as we’re one of only 10 states that combined produces half of all emissions in the U.S.

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Indianapolis Edition

1. Carbon Farming

Indiana soil gets “sicker” each year. Farmers need to pump it full of more and more fertilizer to get the same results. Soil degradation is a crisis of its own. A recent article in Scientific American says we have “60 harvests left.” If this is true, eventually we won’t be able to grow food. Soon, we will have no choice but to let the soil heal through regenerative agriculture. It turns out this also has a climate benefit. As we heal the soil, the soil can pull a ton of carbon out of the atmosphere. The IPCC just came out with a report on this very topic. It says that land use is as important as renewable energy, but it doesn’t garner near the same amount of attention. Since Indiana helps to grow the world’s food, we could become a global leader in carbon farming.

2. The Built Environment This category of solutions is about buildings―cement, lighting, heating, air conditioning. The Pope’s climate advisor, Professor John Schellnhuber, says we can get most of the 45% reduction the IPCC says we must simply by focusing on buildings. The biggest bang for our buck here has to do with insulating buildings and automating HVAC and lighting systems. Alternative cements are important too. Cement creates 5 to 6% of all man-made emissions. Fortunately, alternatives like hempcrete are gaining in popularity, and Indiana farmers just regained their freedom to grow industrial hemp for such products. As for the future of Indiana Drawdown, there won’t be a future for any of us unless we all work together. Begin or continue your climate education at IndianaDrawdown.org. Explore the 400-plus statewide entities already implementing Drawdown solutions. Listen to interviews. Sign up for monthly updates. And join us at the first Indiana Drawdown conference in 2020. It will be radically democratic and participatory. We need each other to solve the greatest challenge in human history. Let’s start now. Daniel Poynter started Indiana Drawdown.org with his retirement savings. Before turning to climate action full-time, he was an executive coach for social entrepreneurs worldwide. He maintains this practice on the side. Learn more, including seeing 50 case studies and testimonials, at AppliedIdeals.com/results.

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One of the biggest insights from the conference is that we must listen to and lift up indigenous voices… and we all benefit when we do. Einstein said, “We cannot solve our problems with the same level of thinking that created them.” We shouldn’t expect Western intellectuals to transform the same destructive economy which they helped to create and maintain. Indigenous people stewarded their land for thousands of years. It’s time for the “developed” world to be quiet and listen to them deeply. Further, the Drawdown solutions most relevant to Indiana may be carbon farming and the built environment.

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ENOUGH FOR ALL In Pursuit of Grateful Living

by Brother David Steindl-Rast

rateful living is the awareness that we stand on holy ground—always—in touch with mystery. Jewish sages interpret the words of Genesis 3:5 in a way that is of great relevance to grateful living. “Take off your shoes; the ground on which you stand is holy ground.” The soles of your shoes are leather—dead animal skin. Take off the deadness of being-used-to-it and your live souls will feel that you are standing on holy ground, wherever you are. It is pretty evident that greed, oppression and violence have led us to a point of self-destruction. Our survival depends on a radical change; if the gratitude movement grows strong and deep enough, it may bring about this necessary change. Grateful

living brings in place of greed, sharing; in place of oppression, respect; and in place of violence, peace. Who does not long for a world of sharing, mutual respect and peace? Exploitation springs from greed and a sense of scarcity. Grateful living makes us aware that there is enough for all. Thus, it leads to a sense of sufficiency and a joyful willingness to share with others. Oppression is necessary if we want to exploit others. The more power you have, the more efficiently you can exploit those below you and protect yourself against those above you. But grateful people live with a sense of sufficiency—they need not exploit others—thus, oppression is replaced by mutual support and by equal respect for all. Violence springs from the root of fear—fear that there may not be enough for all, fear of others as potential competitors, fear of foreigners and strangers. But the grateful person is fearless. Thereby, she cuts off the very root of violence. Out of a sense-of-enough, she is willing to share, and thereby tends to eliminate the unjust distribution of wealth that creates the climate for violence. Fearlessly, she welcomes the new and strange, is enriched by differences and celebrates variety. Grateful eyes look at whatever is as if they had never seen it before and caress it as if they would never see it again. This is a most realistic attitude, for every moment is indeed unique. Adapted from an interview with Brother David Steindl-Rast that originally appeared in Greater Good, the online magazine of the Greater Good Science Center. For more information, visit Tinyurl.com/ABetterWorldThroughGratitude.

November 2019

Seven years without a cold?

had colds going round and round, but not me.” Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.” Some users say copper stops By Doug Cornell nighttime stuffiness if used just before cientists recently discovered time. He hasn’t had a single cold for 7 bed. One man said, “Best sleep I’ve had a way to kill viruses and years since. in years.” bacteria. He asked relatives and friends to try Copper can also stop flu if used early Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. he patented CopperZap™ and put it on placed 25 million live flu viruses on a Colds start the market. CopperZap. No viruses were found alive when cold viruses Soon hundreds soon after. get in your nose. of people had Dr. Bill Keevil led one of the teams Viruses multiply tried it and given confirming the discovery. He placed fast. If you don’t feedback. Nearly millions of disease germs on copper. stop them early, 100% said the “They started to die literally as soon as they spread and copper stops colds they touched the surface,” he said. cause misery. if used within 3 People have even used copper on In hundreds hours after the first cold sores and say it can completely of studies, EPA sign. Even up to prevent outbreaks. New research: Copper stops colds if used early. and university 2 days, if they The handle is researchers have confirmed that viruses still get the cold it is milder than usual curved and finely and bacteria die almost instantly when and they feel better. textured to improve touched by copper. Users wrote things like, “It stopped contact. It kills germs That’s why ancient Greeks and my cold right away,” and “Is it picked up on fingers Egyptians used copper to purify water supposed to work that fast?” and hands to protect and heal wounds. They didn’t know “What a wonderful thing,” wrote you and your family. about microbes, but now we do. Physician’s Assistant Julie. “No more Copper even kills Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance Pat McAllister, 70, received one have become resistant in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental works.” keep serious infection away. It may even Protection Agency) show germs die Now thousands of users have simply save a life. fast on copper. So some hospitals tried stopped getting colds. The EPA says copper still works copper for touch surfaces like faucets People often use CopperZap even when tarnished. It kills hundreds of and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, used to get colds after crowded flights. serious or even fatal illness. and saved lives. Though skeptical, she tried it several CopperZap is made in America of The strong scientific evidence gave times a day on travel days for 2 months. pure copper. It has a 90-day full money inventor Doug Cornell an idea. When “Sixteen flights and not a sniffle!” she back guarantee. It is $69.95. he felt a cold about to start he fashioned exclaimed. Get $10 off each CopperZap with a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA14. Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114. Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL

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November 2019

We Don’t Take Sleep Seriously Enough As Ye Eat, So Shall Ye Sleep by Wendell Fowler

leep, encompassing one-third of our existence, plays a vitally important biological, physical and psychological/spiritual role. How we eat, maintain ourselves and the ability to have a rejuvenating night’s sleep are intimately related. According to the National Center on Sleep Disorders Research, one-third of a person’s total lifetime is spent slumbering. According to the National Sleep Foundation, skimping on sleep can lower sex drive, weaken the immune system; increasing risk of colds and flu. A lack of sleep may contribute to certain cancers, heart attacks, diabetes, depression, ADHD, and it can also blunt mental acuteness. Memory, creativity, even our skin and physical aesthetics suffer, and insufficient sleep often leads to weight gain. Modern science defines sleep deprivation as sleeping six or fewer hours a night. Alas, the American Academy of Sleep Medicine reports roughly one in three Americans isn’t getting enough 18

Indianapolis Edition

sleep. In 2013 (the last year measured by Gallup), the average American got 6.8 hours of shuteye a night with 40 percent sleeping less than six hours. Asleep, the body and mind shut down to take a merited breather, but the subconscious that influences 95% of your daily thoughts, awakens. Ergo, quality sleep is enormously significant. Author John Steinbeck said, “It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” Waking up and going to bed at the same time daily keeps the circadian rhythm functioning normally, helping reduce chances of insomnia. Circadian rhythms regulate nearly all of the body’s processes, from metabolism and immunity to energy, sleep, and sexual drive, cognitive functions and mood. Many find it difficult shutting off the “Monkey Mind’s” non-stop chatter when they need to rest or sleep. Many sleep authorities suggest hushing it with rhythmic breathing exercises and chant-

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ing a mantra, like “I am love, I am light,” and soon, blissful, dreamy sleep sneaks in on cat paws. Not an over-the-counter sleeping aid. Psychology Today adds that exercising on a regular basis improves sleep too. As ye eat, so shall ye sleep. A University of Pennsylvania’s Perelman School of Medicine study shows an association between what we eat and how we sleep at ScienceDirect.com. For effective digestion and nutrient uptake, it’s suggested to refrain from eating three hours before bedtime. If you must satisfy the munchies, have a small snack such as hummus and veggies, a banana, sprouted grain bread with almond or peanut butter, kale chips, air-popped popcorn with yeast flakes, or local applesauce with raisins. Too much animal protein can be unfavorable to good sleep health. Studies indicate excessive protein intake is associated with difficulty in staying asleep. Primarily, during the day, stick to a moderate consumption of low-fat protein sources, such as turkey breast, dark leafy greens, tempeh, quinoa, hemp, chia, and flax seeds, and creamy nut butters. Avoid munchie pitfalls at night by spreading out the caloric intake throughout the day, not skipping meals and choosing plants over processed foods. Coffee, soda, and chocolate should be avoided before bedtime as they contain caffeine that increases energy levels, the opposite of what we need. Alcohol is the most common sleep aid—at least 20 percent of American adults rely on it. But the truth remains, drinking regularly—even moderately—is much more likely to interfere with your sleep than assist it. The astounding human body loves you. I mean it really, really loves you. From birth to death, awake or asleep, it works 24-7-365 keeping you alive. The take home: a good night’s sleep is extremely important for your holistic health. Goodnight and sweet dreams. Connect with Chef Wendell Fowler at ChefWendell.com or on his Facebook page. Podcast: #LIVERIGHTNOW #TEAMWENDELL.

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November 2019

In reality, going to bed is the best me-time we can have. ~Cindy Davies

CHASING ZZZZZs How to Put Insomnia to Rest by Marlaina Donato

Indianapolis Edition

However, a number of natural and holistic approaches can provide lasting results without undesirable side effects. Along with tried-and-true methods like acupuncture, therapeutic massage and changes in diet and exercise, the National Sleep Foundation recommends mindful breathing and meditation. New options are emerging to help foster quality sleep, including cognitive behavioral therapy (CBT), non-psychoactive CBD oil and lifestyle changes supporting a healthy circadian rhythm.

Body and Mind, a Tangled Web

Psychological, emotional and physical health all play a role in our ability—or inability—to get a good night’s rest. “Not sleeping well is a sign of a deeper imbalance that needs to be addressed. So, if we’re masking the problem with medication, the underlying cause remains unaddressed,” says Elina Winnel, a sleep coach who works online with clients at TheSleepExpert.com. “Insomnia is a complex issue that has psychological components, but is also affected by deeper mechanisms, including an imbalance between the two main branches of the autonomic nervous system.” The intricate connection between emotion and sleep-robbing stress hor-

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mones explains why insomniacs are often caught in an undertow of racing thoughts and preoccupations. Says Winnel, “Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring.” Stress also depletes vitamin B and magnesium levels necessary for quality sleep, she adds. Cindy Davies, owner of the Holistic Sleep Center, in Ferndale, Michigan, has similar views on the role emotion plays in troubled sleep patterns. “We’re chronically suppressing our feelings throughout the day. Our inability to address these emotions culminates in a night spent in bed awake with fears and worries,” she says. “Pushing ourselves to the point of exhaustion can help defend ourselves against dealing with feelings or memories, but impairs our ability to sleep restfully or restoratively.”

Resetting Inherent Rhythms

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ossing and turning most of the night while obsessing about the need for sleep is a torture we all go through every now and then, but for the 40 percent of Americans dealing with current or chronic insomnia, it can be a regular nightmare. In fact, 50 to 70 million adults in the U.S. suffer from some form of sleep disorder, according to the American Sleep Association. The causes are multi-faceted: stress, pharmaceutical side effects, hormonal imbalances, chronic pain, anxiety and too much caffeine all fuel the insomnia loop. Add to that the overstimulation from 24/7 technology, social pressures and unresolved emotional pain, and it’s easy to see why long, hard, sleepless nights have become a worldwide epidemic. The effects are profound. Compromised sleep not only leads to decreased quality of life, malnourished relationships, a heightened risk of accidents and inferior job performance, but also lowered immunity and chronic inflammation, raising the odds of heart disease, stroke, high blood pressure, weight gain and diabetes. About 90 percent of people diagnosed with depression also experience sleep deprivation, and many antidepressant medications can disrupt the ability to fall asleep and dream.

Circadian rhythm, our biological clock, is a cellular marvel that is affected by light and internal changes in temperature. Stephanie Silberman, Ph.D., a licensed psychologist in Ft. Lauderdale, Florida, and Fellow of the American Academy of Sleep Medicine, explains that it’s helpful to have a circadian

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rhythm aligned with societal norms so that we’re sleepy at bedtime and active during daylight hours. “When a person’s circadian rhythm is delayed, they will have trouble falling asleep at a regular bedtime, and when it’s advanced, experience sleepiness too early in the evening and then [have] early morning awakenings.” Circadian rhythm regulates digestion, cellular repair, hormones and many other functions. It also slows down the metabolism during night hours, helping us to stay asleep. “The circadian rhythm can be disrupted by many factors, including traveling to a different time zone, shift work and

exposure to blue light late at night while binge-watching your favorite series,” says Winnel. Our natural hormonal rhythms are wired to release melatonin at certain times, allowing us to rest frequently during the day. Davies explains that an adult’s body is designed for periods of rest every 90 minutes. “Most people don’t have the opportunity to rest every 90 minutes, but if we were able to, we’d be going to bed in a state of rest, instead of exhaustion,” she says. Our bodies start producing melatonin around 9 p.m., when we should already be winding down, but too often we push ourselves to stay up to watch

Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring. ~Elina Winnel

Sleep Tips

For healthy circadian rhythm and melatonin cycles, try:

TV or have “me-time”, says Davies. “In reality, going to bed is the best me-time we can have.” Herbalist and licensed psychotherapist Jenn J. Allen, in Stroudsburg, Pennsylvania, adds, “People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain.”

Two Sides of Every Brain

Smartphones and social media have piled even more on our plate, even if we enjoy them. “We’re expected to be constantly ‘on’ and reachable 24/7,” observes Winnel. “This leads to an excessive reliance on our sympathetic nervous system and difficulty switching brainwave states from beta—associated with alertness— to theta and delta, which we experience during sleep. Through practice and specific exercises, it can become easier for us to reach the state of mind needed to nod off.” To support healthier sleep patterns, Winnel emphasizes the importance of using both hemispheres of the brain while awake. “Particularly in our professional lives, logical and rational processes are rewarded, while creativity is seen as optional. This can cause a chronic imbalance in the way we use the two hemispheres of our brain. Optimal sleep requires equalized functioning in the neurological structures that are unique to each hemisphere.” Mindful breathing and alternate-nostril yogic breathwork can also bring harmony to both hemispheres of the brain and promote deep relaxation.

4 Shutting off all screen devices, including the TV, two hours before going to bed 4 Going to bed when you get that 9 p.m. slump and just taping a favorite show 4 Walking barefoot and feeling the earth 4 Spending quality time outside in sunlight, preferably in a natural setting 4 Taking nourishing baths with natural soaps, lavender essential oil or herbs 4 Designating certain time slots to not answer the phone or answer emails 4 Exercising regularly and not within three hours of bedtime 4 Taking a break from work every 90 minutes for two minutes of slow, deep breathing Promising Plant Allies 4 Breaking the caffeine habit by replacing coffee and tea with healthier alternatives Chronic pain can also prevent sound sleep. Allen stresses, “It’s important to For emotional components of insomnia, try: understand what is actually causing 4 Going on a “worry fast” for five or 10 minutes, and then practice doing it for an pain and what type of pain it is. Some hour or a full day chronic pain comes from postural is4 Reserving time with loved ones for in-person conversations and get-togethers sues or injuries, so massage, chiroprac4 Checking in with yourself and acknowledging all emotions and fears tic or gentle movement like yoga can without judgment help to drastically reduce the intensity 4 Setting aside ambitions for a day to recharge of pain.” 4 Sleeping in without guilt—shopping and running errands can wait Identifying nutritional deficiencies and supporting the nervous system is 4 Choosing not to compare your life with others November 2019

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Indianapolis Edition

also key. “Plants work both physiologically and energetically. Gentle nervine herbs like oats or chamomile can help to soothe the nervous system, and are effective for children and teens. Adaptogenic plants are known historically for helping the body to resist physical, chemical or biological stresses. Tulsi and ashwagandha, when taken consistently, can be useful in helping adults to combat stress,” Allen says, reminding us to also check with a healthcare professional to avoid contraindications. Going for that extra cup of coffee during the day or pouring a drink or two in the evening are habits that only exacerbate sleep issues. “Caffeine suppresses our body’s ability to feel tired, not by giving us energy, but by increasing the production of adrenaline and suppressing the production of melatonin. Alcohol, like some prescription medications, can interfere with our ability to fall asleep, sleep deeply and experience dreaming states,” cautions Davies. CBD oil derived from the cannabis plant is an effective pain-reducer and helps to regulate healthy sleep patterns. Cannabidiol (CBD), which does not contain THC (tetrahydrocannabinol), the chemical substance in marijuana

Many sleep-seeking people are reaping the benefits from cognitive behavioral therapy for insomnia (CBT-I). The American College of Physicians recommends it as the first-line therapy for insomnia ahead of medication, citing that it improves sleep and daytime functioning in 70 to 80 percent of treated persons, often without supplemental medication. A meta-analysis published in The Journal of the American Medical Association in 2015 shows that CBT-I can resolve insomnia for 35 percent of people with sleeplessness linked to existing medical and psychiatric conditions such as fibromyalgia or PTSD. CBT-I helps to change long-held patterns. “CBT includes keeping sleep logs, improving sleep hygiene, learning ways to decrease anxiety and how to associate the bed as a place where we sleep well, instead of the maladaptive thinking that it’s a place to toss and turn,” says Silberman. CBT can also be helpful for chronic pain and other physical problems when underlying issues are treated in conjunction. A good night’s rest is indeed possible. Davies says, “In order to really change our ability to sleep, we need a complete cultural mindset shift that prioritizes sleep and our need to rest.” Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

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ANTIQUES RISING Discovering the Green in ‘Brown’ Furniture

by Yvette C. Hammett

ast food and fast fashion are common in this amped-up world. There’s also fast furniture—the kind that often comes in a box, assembly required. It’s made of particle board held together by toxic chemicals; it is often flimsy and it’s consuming forests at an alarming rate. But millennials love it. That’s why they’re sometimes called the IKEA generation. “Your grandmother’s big sideboard and armoire are hard to sell,” says Todd Merrill, owner of the Todd Merrill Studio, a furniture and design gallery in New York City. “We have changed the way we live. Our houses are laid out differently—no more formal dining rooms. I think people are less inventive about how to repurpose, reuse and restore.” Grandma’s treasures, once passed down for generations, are largely passé. The new word for antiques is “brown furniture”; prices have plummeted 60 to 80 percent in two decades, say industry experts. The youngsters want no part of them, even though they are hand crafted out of solid wood extracted from old-growth forests that took centuries to mature. Large retail chains cater to strong consumer demand for disposable furniture, and it is driving a great deal of

deforestation, according to the Alliance of Leading Environmental Researchers & Thinkers (ALERT). IKEA’s own figures show that it uses 1 percent of the world’s commercial wood supply a year to manufacture these throwaway pieces. The U.S. Environmental Protection Agency reports that 9,690 tons of furniture—both fast and slow—ended up in the nation’s landfills in 2015, the latest year for which statistics have been published. The trend is at odds with millennials’ notable environmental sensibilities—and they do put a premium on authentic, handmade items and companies with social impact—so experts say the tide may be turning. Like the growing Slow Food movement, “slow” furniture enjoys a sense of character and provenance that doesn’t come in a box. When Merrill opened his furniture studio in 2000, it consisted of half pristine antiques and half mid-century modern furniture. He quickly saw a trend of people snapping up the midcentury and leaving the handcrafted antiques behind. “I pulled things out of trash heaps in the Upper East Side. People came in and started snatching up all the vintage modern.” Merrill’s vintage offerings now focus on mid-century modern and upcy-

cled, repurposed furnishings, something the millennials have taken to. The kids will continue to come around, he says. “If you go around Brooklyn, people are reusing and recycling antique furniture. With the antique market hitting bottom, it is hard to ignore it. As it bottoms out, kids are going to come back to these things.” There can be a cool factor in reusing something that is old, unique and odd, he added. “Oddity and ugliness is kind of in fashion right now.” Alex Geriner, of Doorman Designs, in New Orleans, began upcycling out of necessity. He had little money to furnish his 19th-century apartment. His need quickly became a business when the furnishings he created out of old wood pieces began flying out the door. “I think for millennials—I am a millennial—they want something with a story tied to it, some sort of bigger meaning. My generation is all about experiences. If they can say, ‘I found this in a dumpster’ or ‘in a roadside flea market,’ any story is an investment for millennials.” Terry Gorsuch, whose side business in Dolores, Colorado, Rustique ReInvintage, involves salvaging old theater chairs, church pews and other novel items, upcycling them and selling them for a tidy profit, says, “There is nothing special about a coffee table from IKEA. All our pieces have a story. They’re from a 1936 theater or an 1895 Grange Hall where farmers and ranchers met.” Gorsuch says he already has some “hipster” millennials buying items like old lockers or other odd pieces that they mix and match. “When you take something and put it back to use, you get a feeling of satisfaction,” he says. “The informality of today allows for the mix-and-match thing,” Merrill says. “Take an old door and repurpose it … Put it up in your house or upcycle it into a table. “What we are missing in our homes is character,” he says. “Repurposing is a very good thing to do.” Yvette C. Hammett is an environmental writer based in Valrico, Florida. Connect at YvetteHammett28@hotmail.com. November 2019

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The Happy Thyroid Seven Ways to Keep It Humming by Ronica O’Hara

uch of our day-to-day wellbeing—how energetic we feel, how clear our thinking is and how our body processes food—is governed by the activity of the butterfly-shaped, thumb-sized thyroid gland at the base of the throat. When it’s working as it should, life is good. However, about one in eight Americans suffers from a malfunctioning thyroid, and women are five to eight times more likely than men to face the consequences. It’s a delicate balancing act. A thyroid that produces too few hormones makes us feel sluggish and constipated. We gain weight easily, have muscle cramps and experience heavy periods. Hypothyroidism, as it’s called, is linked to chronic fatigue syndrome, infertility and autism in newborns. A 2013 study published in Annals of Neurology found that pregnant women deficient in thyroid hormone are four times more likely than healthy women to produce a child with autism. If the thyroid produces too many hormones, we suffer from hyperthyroidism with a racing heart, irritability,

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light periods, unexplained weight loss and insomnia; it can lead to hardening of the arteries and heart failure later in life, according to a study in Circulation Research. The good news is that there are simple and effective strategies that can optimize thyroid function and avoid these potential health setbacks, say experts. Their recommendations:

Keep up mineral levels. The

thyroid needs iodine to churn out hormones, and usually iodized salt or sea salt with natural iodine can supply most of our daily needs of 150 micrograms. Sardines, shrimp, seaweed, yogurt, eggs and capers are also rich in iodine. However, too much of a good thing can tip the balance in the other direction, so practice moderation with super-charged iodine foods like cranberries: A four-ounce serving contains twice the daily requirement. In addition, our thyroids need selenium (one or two Brazil nuts a day will do it) and zinc (nuts, legumes and chocolate) to function optimally.

Eat fermented foods. About 20 percent of the

conversion of inactive thyroid hormone (T4) into active hormone (T3) takes place in our gut, which makes “good” bacteria critically important. Andrea Beaman, a New York City health coach and author of Happy Healthy Thyroid: The Essential Steps to Healing Naturally, recommends probiotics like cultured vegetables, kimchi, sauerkraut and sourdough bread, as well as prebiotics like root vegetables, plantain, burdock and dandelion root.

Filter drinking water. “Fluoride and chlorine are

elements that can block the absorption of iodine into the thyroid,” says Elizabeth Boham, M.D., a functional medicine doctor at the UltraWellness Center, in Lenox, Massachusetts. A reverse-osmosis filter or a high-end pitcher filter will remove chlorine, as well as fluoride, which British researchers have linked to a 30 percent higher rate of hypothyroidism.

Detox cosmetics. Phthalates are endocrine-disrupt-

ing chemicals found in cosmetics, nail polish and shampoos; they are also in plastic toys, and 3-year-old girls exposed to phthalates have shown depressed thyroid function, Columbia University scientists report. Research cosmetics and find toxin-free alternatives at the Environmental Working Group Skin Deep Cosmetics Database. (ewg.org/skindeep).

Wake up easy. About 85 percent of thyroid diseases

involve an underactive thyroid, says Beaman, adding that it is often the body’s pushback against frenzied, stressful lifestyles: “The thyroid is literally slowing down—our body is saying, ‘Slow, slow, go slow.’” For a low-key start to the day, she suggests not using an alarm clock if possible, and then doing some long, slow stretching and deep breathing. “It takes just five minutes, and you’re starting the day not in fight-orflight mode, but in a fully relaxed and fully oxygenated body.”

Talk it out. In Eastern philosophy, the thyroid in the throat is located at the fifth chakra, the energy center of expression and communication, Beaman says. If we find ourselves either regularly shouting or choking back our words, “it helps, if you want to support your thyroid on a deep emotional level, to express yourself somehow, some way, to someone somewhere,” such as to a therapist, family member or good friend.

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Do yoga asanas. “Poses such as plow pose, fish pose,

boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health,” says Stacy Thewis, a registered nurse, certified wellness coach and gut-brain expert in Mellen, Wisconsin. In a study in the Journal of Complementary and Integrative Medicine, 22 women with hypothyroidism that practiced yoga for six months needed significantly less thyroid medication.

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Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHaraRonica@gmail.com. November 2019

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Indianapolis Edition

Making Thankfulness Second Nature by Ronica O’Hara

his Thanksgiving, there’s something to be especially thankful for—gratitude itself. Emerging research shows gratitude to be one of the easiest, most effective ways to kickstart happiness and well-being. “The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late,” says Giacomo Bono, Ph.D., an assistant professor at California State University, in Dominguez Hills, and co-author of Making Grateful Kids: The Science of Building Character. It’s also never too early to “plant” it: Even toddlers love to parrot, “Thank you.” Research by Bono and others shows kids that are grateful are happier, more engaged and studious, and less envious, depressed, materialistic and prone to violence. It can be taught: After one week of daily 30-minute lessons on gratitude, 8- to 11-year-olds wrote thank-you notes for a PTA presentation that were 80 percent longer than notes by kids that didn’t have the lessons.

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To instill gratefulness in a child:

Be grateful and show it.

“Kids are more likely to do something if they see adults around them doing it,” says Bono. “Being specific with your words helps, too, because it shows what behavior mattered to you and why.” Adds psychologist Mary Jo Podgurski, founder and president of the Academy for Adolescent Health, in Washington, Pennsylvania: “If we express our gratitude by making eye contact, with sincerity and by providing an example of how much we are appreciative, the words are empowered. Telling the grocery clerk, ‘I really like the way you packed my berries on top. Thanks for taking the time to be careful with my purchases,’ will light up the clerk’s face.” That can translate into a child not simply saying, “Thank you” to a grandparent for birthday money, but also explaining how excited they are about the game they plan to buy with it.

Enact a small daily ritual.

“It’s also good for families to come up with gratitude rituals,” says Bono. “Everyday conversations about the good things and people we have or encounter in life, and being specific with words, helps young children understand the connection between kindness and feeling grateful better.” For writer Judy Gruen’s family in Los Angeles, this means a morning prayer: “When we wake up in the morning, the first words we say are those of gratitude that we have awakened and have the opportunity for a new day.” At dinner time, some families play “a rose, a thorn, a bud”—with each person saying what happened that day that they’re grateful for, what problems came up and what they’re looking forward to. As a bedtime ritual, Heidi McBain, a counselor and author in Flower Mound, Texas, follows a routine with her two children that includes “reading, checking in about their day—the good/bad/ugly— and at least one thing they are grateful for from their day. And I often share mine, as well!”

Gratitude-Building Resources

Gratefulness.org: Essays, practices and resources for grateful living. Making Grateful Kids: Advice from leading researchers at Psychology Today: Tinyurl.com/MakingGratefulKids. How to Teach Gratitude to Tweens and Teens: Tinyurl.com/TeachingGratitudeToTeens. TED talks playlist: Videos that inspire gratitude: Ted.com/playlists/206/give_thanks. Research on gratitude in children: Tinyurl.com/YouthGratitudeProject.

Make gratitude fun.

By getting creative, we can make kids’ expressions of gratitude even more enjoyable. Business coach Kristi Andrus, in Denver, says that her family toasts a lot at mealtime, raising their glasses and clinking them. “Our toasts are simple, ‘Today I’m grateful, thankful, or happy to share ________.’ [fill in the blank]. The kids love it and the parents always smile at what the kids bring up.” Charlene Hess, in Eagle Mountain, Utah, a blogger and homeschooling mom to seven kids, has set up a gratitude door with a sticky note added each day from each child. “This really helps the kids become more aware of all the good things in their lives, particularly as time goes on and they have to get more

creative with their responses.” “A rampage of appreciation” is what Jeannette Paxia, a motivational speaker and children’s book author in Modesto, California, does with her five children: “We spend 10 minutes walking around and appreciating all we see. My children love it!” In the home of northern New Jersey therapist Shuli Sandler, when one family member shows gratitude to another, a coin is put in a jar. “When it is full, the whole family can go out and do something together, like grab ice cream or something fun—remembering of course to say thank you,” she says. Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHaraRonica@gmail.com.

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Mind Over Mouth

ZENFUL EATING Mindful Meals in Quiet Gratitude by April Thompson

n Zen monasteries, the head cook (known as the tenzo) is one of the most important positions a monk can hold; Eihei Dogen, founder of Soto Zen, one of the longest-established sects of Buddhism, said this is “because the position requires wholehearted practice.” In the 13th-century volume Instructions for the Zen Cook, Dogen wrote, “In preparing food, it is essential to be sincere and to respect each ingredient, regardless of how coarse or fine.” Rituals around food are an important element of Buddhism, as with many spiritual traditions. But we don’t have to be a Buddhist or a practiced meditator to learn how to cook more mindfully, enjoy meals more fully and eat in better balance. “Cooking can be a meditation. We cook with all our senses: We taste, touch and listen to determine if the pan is hot enough. You just have to be mindful,” says Jean-Philippe Cyr, author of The Buddhist Chef: 100 Simple, Feel-Good Vegan Recipes. “Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider 28

Indianapolis Edition

the ingredients and overall flavors of the meal, storing the vegetables properly, paying attention while you chop. These things are the foundation of a great meal,” says Gesshin Claire Greenwood, an ordained Zen priest in San Francisco. Greenwood trained in Buddhist monasteries in Japan for more than five years, experiences she draws from in her recent memoir and cookbook Just Enough: Vegan Recipes and Stories from Japan’s Buddhist Temples. While vegetarianism is encouraged in all schools of Buddhism and most monasteries abstain from meat, it is not a strict requirement. Cyr, a vegan and practicing Buddhist of 20 years, takes seriously the concept of ahimsa, or “do no harm”, as a chef. “Veganism and Buddhism share the common value of compassion—compassion towards animals, as well as the Earth. Climate change caused by meat consumption causes a lot of harm, too,” says Cyr, of rural Quebec, Canada. The “middle way” is an important Buddhist principle in the kitchen— striking the balance between indulgence and deprivation—the “just enough”

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Mindful eating can open up a beautiful new relationship to food, says Jan Chozen Bays, a Zen Buddhist priest and co-abbot of Great Vow Zen Monastery, in Clatskanie, Oregon. “This country is in an epidemic of out-of-balance eating. People are stressed out and fearful about eating, but cooking and eating should be inherently pleasurable human activities,” says Bays, the author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. “In Zen practice, mindful rituals help us learn to be present and peaceful during meals.” Mindful eating is not about restrictions, but rather about curiosity and investigation—an adventure for the senses, says Bays. “Research shows that diets don’t work, as they rely on external sources rather than helping you to go inward and tap into the innate wisdom of your body.”

Tuning In at Mealtime Rushing through meals mindlessly, we’ve become deaf to our body’s own signals of satiety, says Bays. “Go to the supermarket when you’re hungry, and head to the perimeter where the real food is and stop and ask your body, ‘Would you like oranges? Would broccoli be good for us?’ Tune into your cellular hunger,” she says. At the Great Vow Zen Monastery, the first morning meal is conducted in silence, along “with a prayer to bring gratitude for the food and to all living beings whose life flows to us in our food,” says Bays, adding that research shows ceremonies and moments of reflection lead to more mindful, healthy eating. “Instead of talking on the phone, try cooking in silence. Drawing your

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in Greenwood’s cookbook title. “It’s important to use enough salt so that the food tastes good, but not so much that it’s overpowering. When we shop for food or eat a meal, we can also pay attention to when we’ve had enough,” she says.

conscious eating

photo by by Samuel Joubert

awareness to details like the smell of basil, the color of tomato and the touch of the spoon brings so much richness to the act of cooking,” says Bays. Such a focus leads to a sense of appreciation for the ingredients of meals and life, says Myoju Erin Merk, a priest at the San Francisco Zen Center. “Making a meal is an active extension of our ‘sitting’ (meditation) practice.”

Cooking Like a Zen Master Pinch of sea salt 2 Tbsp tahini 1 Tbsp soy sauce 1 Tbsp lemon juice 1 Tbsp maple syrup 1 Tbsp olive oil Garnish: Pumpkin seeds Microgreens

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

The Zen of Food

ere are a few simple tips from Buddhist priests and cooks on making mealtime more mindful. Have a mid-meal gut check, suggests Jan Chozen Bays. “When your stomach feels three-quarters full, have a conversation with a friend or have something to drink before continuing to eat. Often you will find after 20 minutes you are actually full,” says the author and priest. Myoju Erin Merk, a priest at the San Francisco Zen Center, suggests setting a phone timer in the kitchen to mark it as a practice time to tune into the senses. “Try to slow down and notice what’s happening as you cook. Try to stay with the sensory experience and not judge everything, like whether the carrot is cut right. It can be a very relaxing and peaceful way to work in the kitchen.” Make the first few sips or bites of a meal mindful, spending the first few moments in silence if possible, says Bays. “Working quietly with that pile of carrots or onions, you have space to focus on just one task,” adds Merk. Incorporating all of the five tastes of Buddhism—salty, sweet, sour, bitter and umami (savory)—is another way to bring meals in balance, according to author and priest Gesshin Claire Greenwood. “Having all of these flavors represented makes a meal feel balanced and satisfying.”

Preheat the oven to 350° F. Place the sweet potato and figs in a baking dish.

Buddha Bowl Cookbook author Jean-Phillippe Cyr says, “I love bowl recipes: they’re generous and colorful, and they let us get creative. Layer grains or cereals, vegetables, legumes and dressing, and voilà! That’s all there is to it.” Pumpkin seeds are an incredible source of protein, and tahini contains more protein than milk. Healthy cooks will be sure to keep this tahini dressing recipe close, because they can use it in everything. Yields: one bowl 1 sweet potato, peeled and diced 2 dried figs, sliced 2 Tbsp olive oil Salt, to taste 1½ cups cooked quinoa ¼ cup frozen shelled edamame, cooked

Drizzle with oil, then season with salt and bake for 30 minutes. Place the ginger, garlic and salt in a mortar (preferred) or blender, then mash the ingredients together. Transfer to a bowl and add the tahini, soy sauce, lemon juice, maple syrup and oil. Stir to combine. Place the sweet potatoes and figs in a large serving bowl. Add the quinoa and edamame. Drizzle with the dressing and garnish. Serve immediately. Tip: For those that can’t digest raw garlic, don’t use it, or cook it before adding it to the dressing. Excerpted with permission from The Buddhist Chef, by Jean-Phillippe Cyr.

For the dressing: 1 (¾-inch) piece fresh ginger, minced 1 clove garlic, minced

Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying attention while you chop.

~Gesshin Claire Greenwood

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November 2019

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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 NaturalAwakeningsIndy.com to submit online.

daily

tuesday

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.

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.

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.

monday 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.

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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.

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wednesday 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.

saturday 1st Saturday Bazaar at The Playful Soul – 11 am-4pm. The 1st Saturday of every month we will have live music, local artisans with jewelry, art, apothecary, massages, henna, face painting, local produce, flowers and much more! 1001 E. 86th St. Indianapolis. 317-815-8880.

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