Natural Awakenings Indy October 2020

Indy’s Only Natural and Holistic Lifestyle Magazine for Over 10 Years

HEALTHY

LIVING

HEALTHY

PLANET

FR E E

National CHIROPRACTIC

Health Month

KEEP HIPS AND KNEES HAPPY

Strong and Supple Joints RETHINKING

BREAKFAST

CALM DOWN

NATURAL WAYS TO RELIEVE STRESS

WISHFUL RECYCLING What Not to Put in the Bin

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

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Contents

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

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12 STRESSED-OUT TEENS

Ways to Help Them Chill

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14 CALM DOWN

Taming the Flames of

Stress-Related Illness

17 RETURNING HOME

TO SELF

Connecting to Source Energy

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18 STRAZZLED

Craving Comfort Foods

20 A BETTER

BREAKFAST

Healthy Tips and Recipes to Start the Day

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings please contact us at 317-984-0040 or email Publisher@NaturalAwakeningsIndy.com.

Deadline for ads: the 15th of the month.

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Deadline for editorial: the 10th of the month.

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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.

24 WISHFUL RECYCLING

What Not to Put in the Bin

27

27 STRONG AND

SUPPLE JOINTS

How to Keep Hips and Knees Happy

DEPARTMENTS 5 news briefs 8 health briefs 24 green living 10 global briefs 27 healing ways 12 healthy kids 30 Calendar 18 plant based

wellness 20 conscious eating

of events 31 resource guide

October 2020

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letter from publisher

HEALTHY LIVING HEALTHY PLANET

D

ear Readers, As I write this letter on the very first day of fall in 2020, I can’t help but think about how quickly time seems to be passing us by. It’s my favorite time of year; there are bonfires, pumpkins, sweaters and jackets, chili and football— then Halloween will be here, then the holiday season, then the new year, and then, and then, and then— sigh.

But does time really fly by? Or is that an illusion? What if the way we spend our time is responsible for that illusion? What if we CHOSE differently? What if we said “no” to the things, people, habits, and situations that do not light us up?

The ones that, when we look deep inside, make us say “meh?” Or, conversely, take us away from the people and situations who DO light us up inside?

Our intent is always to provide inspiration to light ourselves up from within, and the October issue contains lots of juicy material to do just that. Laura Baker’s “Returning Home to Self: Connecting to Source Energy” is a wonderful place to start. Wendell Fowler has solutions for when we are “Strazzled,” and in celebration of National Chiropractic Health Month, we offer plenty of healthy solutions for the physical body. From healthy breakfast recipes to solutions for de-stressing, there’s something for everyone. Enjoy!

INDY METRO EDITION Publisher Donna Kirk Publisher@NaturalAwakeningsIndy.com

Design & Production Kim Cerne Paul Scott

Contributing Writers Laura Baker Wendell Fowler

Website Nicholas Bruckman

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

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National Advertising Lisa Doyle-Mitchell Natural Awakenings Publishing Corporation

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Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

Check with a healthcare professional regarding the appropriate use of any treatment.

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news briefs

Ortho-Bionomy® Body Therapy at Stillpoint Family Chiropractic

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Love Them For Life Adoption Event— Courtesy of Indiana Humane Services, The ASPCA, and Tom Wood Subaru

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n Saturday, October 10, from 11 am- 2 pm, meet your newest member of the family at the Love them For Life adoption event hosted by Tom Wood Subaru, the ASPCA, and Indiana Humane Services. Adoptable cats and dogs are waiting to find a furever home and will be available from several participating rescues and shelters.

People have been cooped up for more than six months, and visiting animal shelters has been difficult. The Love Them For Life adoption event is the ideal time to visit with adoptable animals and to take one home so you don’t spend all winter alone. Already have a dog? Be sure to bring him so you can do a meet and greet with potential new friends. Beautiful cats will also be available.

Free vaccine vouchers are available to the first 25 visitors (limit 1 per family), and a $30 adoption discount will apply. Bring your appetite, too! A free lunch will be served.

This will be an outdoor event and social distancing precautions will be in place.

or the month of October, OrthoBionomist Diana Ingemanson at Stillpoint Family Chiropractic is offering Ortho-Bionomy® in 60 or 90 minute full-body therapy sessions. This year has been challenging for many of us.

Change and uncertainty are stressful, illicting fight/flight/freeze reflexes that send your nervous system into overdrive. Discover the resource within yourself for safety, balance and peace, with the help of skilled hands.

Ortho-Bionomy® is a principle based modality working with the body’s innate healing reflexes to gently facilitate whole body harmony by releasing held patterns. A session explores a range of movement and opportunity for space and flow where pain patterns are stagnant. Are you a desk jockey working in front of a computer, sitting for hours a day with sore neck and shoulders and low back, or a nurse who’s been on their feet for hours and days on end? Perhaps you have disease in your system (thyroid, arthritis, MS, fibromyalgia, migraines etc?) Maybe you have pain that hasn’t resolved yet from an accident or trauma when you were a child or as recent as last week? This modality of body work has the potential to help reduce or eliminate pain and/or tension in many situations.

Are you open to trying something different yet effective at identifying the root cause of the ‘issues in your tissues?’ Here your systems (nervous, collagen, fascial, lymph, muscular-skel-

Ortho-Bionomist Diana Ingemanson etal, cardiovascular, neurolymphatic, endocrine, visera, vagus nerve) have an opportunity to be heard individually and as a whole, so your body is more open to an offer of choices for change.

Reach out to make an appointment with Diana and begin exploring what your body is capable of.

Learn more about this modality at Ortho-Bionomy.org.

Location: Stillpoint Family Chiropractic, 9780 Lantern Rd, Fishers. For more information or to schedule, call 317-8630365. See ad on page 18.

For more information, email Rhi@ HumaneServicesIN.org or Cheri Storms: CLStorms@Yahoo.com. Attendance and lunch are free, adoption costs vary by participating shelter. Tom Wood Subaru is located at 3300 E. 96th St, Indianapolis. See ad on pages 2 and 5.

October 2020

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Cereset Carmel Offers $99 Introduction Session with Baseline Brain Observation

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decrease in memory, focus, and concentration are all results of a brain imbalance from overwhelming stress.

Too often people associate a decline in cognitive function with age, classifying it as “normal” or expected. Reality is, this is likely caused from carrying around stressors all our life that the brain is weighed down and can’t function at its best.

Good news, though— in a recent clinical trial, 38 out of 44 participants reported that their cognitive function was normalized or better than ever. Thus, Cereset was 86% effective in relaxing and resetting the brain to improve or repair cognitive function.

Call or email Brenda at Cereset Carmel today to schedule your appointment.

Location: 160 W. Carmel Dr., Ste. 186, Carmel. By appointment only. For more information, call 317-922-7588, email Brenda@ Carmel.Cereset.com, or visit Cereset.com.

See ad on page 7.

Subscriptions

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Public Input Sought for New Library to Replace Glendale Branch

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he public is invited to offer suggestions for a new branch of The Indianapolis Public Library to replace the current Glendale Branch at the Glendale Shopping Center by participating in a series of online public meetings and completing surveys during September and October. These steps follow approval on August 24 by the Library Board of Trustees to purchase 5.7 acres of property at 3660 E. 62nd Street on which the new library will be located. IndyPL and Washington Township agreed on a purchase price of $900,000.

Led by project architects from krM Architecture+, activities to obtain community input will include an online survey open through October 20, an online public input meeting on October 7 at 6:30 p.m, and an inspiration board available at the current Glendale Branch for input and comments.

Architects and Library officials will learn what services and spaces the community would favor in a new branch. The 25,000-square-foot facility would improve Library access and visibility, modernize overall service capability, and eliminate the need to lease property at the Glendale Shopping Center.

Preliminary plans call for design work to begin later this fall, with an unveiling of renderings for public reaction in December. Bids for construction would be sought in the fall of 2021. Project completion is scheduled by the end of 2022.

The $10.9 million replacement for the Glendale Branch and other projects in the Library’s current slate of capital projects are funded from individual bonds approved by the Indianapolis City-County Council totaling over $58 million that are assessed with no increase in the Library’s debt service tax rate since 2014.

Links for the survey, public meeting registration, and more information is available at Indypl.org/Glendale.

Stillpoint Family Chiropractic and Marine Corps Collecting Toys 4 Tots

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eginning Monday, October 5, Stillpoint Family Chiropractic will be a Toys 4 Tots drop off location. 2020 has been a tough year for everyone in many different ways. It has never been more important to make sure little kids have a Christmas present to open this year. All of the toys donated will be distributed to needy children in central Indiana.

The collection boxes will be available until December 4, every Monday, Tuesday, Wednesday and Friday from 9-5. Stillpoint Family Chiropractic has been participating in Toys 4 Tots for over 15 years; however, this year we are unable to hold our kick off event due to covid-19, so we are completely dependent on toy donations.

Please consider donating to Toys 4 Tots this holiday season.

Location: Stillpoint Family Chiropractic, 9780 Lantern Rd, Fishers. For more information, call 317-863-0365. See ad on page 18.

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Did you know that 75% of individuals suffering from depression also suffer from a lack of sleep?

Research has shown an increased risk of depression, irritability, anxiety, forgetfulness and fuzzy thinking for individuals getting less than adequate sleep.

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Call For An Appointment Today: 317-882-0228 Visit us at CalmingFears.com

“We understand your concerns!” Dr. Ted Reese

October 2020

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Improve Exercise and Recovery with Avocados and Beets

olha afanasieva/AdobeStock.com

Tasty and loaded with vitamins and minerals, avocados are a “healthy fat� that can speed recovery after exercise, reports a new Brazilian study.

Researchers gave 12 women either 600 milliliters (mL) of avocado pulp or a placebo in capsules. After waiting an hour, the women ran on a treadmill for half an hour, then recovered for an hour. Metabolic tests of heart rate, heart rate variability and skin conductance indicated those taking the avocado pulp recovered faster than those given a placebo. In another new study, 12 Spanish men were able to do more back squats in weightlift training an hour after drinking 12 mL of beet root juice compared with a placebo, suggesting the nitrate-rich drink improves muscular endurance.

Eat Fruit, Veggies and Whole Grains to Lower Diabetes Risk The risk of diabetes can be slashed by loading a plate with fruit, veggies and whole grains, suggests two new studies in The British Medical Journal. European researchers measured fruit and vegetable consumption by testing the blood levels of vitamin C and carotenoids, the pigments found in colorful produce, in 9,754 people with Type 2 diabetes and 13,662 people free of the condition.

They found that each average daily intake of 66 grams of fruit and vegetables (about onethird of a cup) reduced diabetes risk by 25 percent. The top fifth of fruit-and-veggie eaters had half the risk of diabetes compared to those that rarely ate produce. In a second study, American researchers using population research with more than 200,000 participants found those that ate the most whole grains had a 29 percent lower rate of Type 2 diabetes compared to those that ate the least amount. Eating one or more servings per day of whole-grain, cold breakfast cereal lowered the risk by 19 percent; dark bread lowered it 21 percent. Eating two or more servings per week of oatmeal lowered risk 21 percent; bran, 15 percent; and brown rice and wheat germ, 12 percent.

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Manage Bowel Disease to Reduce Dementia Risk The 3 million Americans dealing with inflammatory bowel disease (IBD), which includes ulcerative colitis and Crohn’s disease, may also suffer twice the risk of dementia, a new study in the journal Gut suggests. Taiwanese researchers tracked 1,740 IBD patients for 16 years and compared their cognitive health to that of 17,420 other adults without IBD. They found that IBD patients had more than three times the rate of all types of dementia—5.5 percent versus 1.5 percent—compared to those without IBD; after removing other factors like age and underlying conditions, they concluded that IBD doubled dementia risk. Of all the dementia types, the risk for Alzheimer’s disease was greatest: those with IBD were six times as likely to develop it than were those without the disease. Also, people with IBD were diagnosed with dementia seven years earlier, at age 76 rather than 83. The study on the gut-brain axis aligns with others in indicating that chronic inflammation and imbalanced gut bacteria are potential contributors to cognitive decline.

“The identification of increased dementia risk and earlier onset among patients with IBD suggest that [they] might benefit from education and increased clinical vigilance,” wrote the study’s authors.

Try Cinnamon to Reduce Migraines Cinnamon, long known to help blood sugar levels, can diminish migraine attacks, according to a new study in Phytotherapy Research from Iran. Fifty patients with migraines took either three capsules a day of 600 milligrams (about a quarter teaspoon) of cinnamon or a placebo. After two months, those taking cinnamon had significantly reduced severity, frequency and duration of migraine episodes. Most of the world’s cinnamon is Cinnamomum verum, produced in Sri Lanka, also called Ceylon cinnamon.

Cassia cinnamon (Cinnamomum iners) is not accepted as a true cinnamon by herbalists.

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4/22/20

9:08 AM

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October 2020

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Short Circuit

global briefs Blackest Fish in the Sea Aid Scientific Research

Scientists from Duke University and the Smithsonian National Museum of Natural History have found that the skin of 16 species of deep-sea fish absorbs more than 99.95 percent of the light that hits them. As published in Current Biology, Dr. Karen Osborn co-led the research that discovered the extraordinary properties while attempting to photograph specimens. Even using cutting-edge equipment, she could not see any detail. “It didn’t matter how you set up the camera or lighting; [the fish] just sucked up all the light,” she tells BBC Science Focus. The source of the ultra-black color is melamin which is distributed within melanosomes that are densely packed into cells on the fish skin.

Because of the unique shape and arrangement of these melanosomes, incoming light is redirected toward another cell to absorb it. In the deep-sea environment in which they live, even the smallest amount of reflected light can attract predators, so this form of camouflage improves their chances of survival. Some scientists believe it is possible to make similar ultrablack substances for sensitive optical equipment.

A partnership formed in 2017 between the United Nations International Telecommunication Union, the International Solid Waste Association and other groups to track the accumulation of electronic debris has reported via the publication Global E-Waste Monitor 2020 that a record 53.6 million metric tons of electronics were discarded in 2019 and could likely increase to 74.7 million tons per year by 2030.

E-waste includes battery-powered and plug-in laptop computers, smartphones and televisions. Not only are people using more consumer electronics, they are not doing a good job of recycling them safely. The report found that of the e-waste generated in 2019, only 9.3 million tons, or 17.4 percent, were recycled.

Cadmium and mercury are conspicuous sources of pollution from these devices, as are refrigerant chemicals like chlorofluorocarbons and hydrochlorofluorocarbons that can leach into the environment.

Plastic waste is another concern.

The report states that e-waste contains so many valuable recoverable metals such as iron, copper and gold that it represents a prime opportunity to reclaim these raw materials instead of mining them anew.

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Electronic Waste is Out of Control

Stealth Mode

Corporate Hero

Apple, Inc., the maker of the iPhone, iPad and Mac computers, has committed to becoming 100 percent carbon neutral overall, from its supply chain to retail outlets, by 2030. The goal is to achieve a zero net climate impact.

According to BBC Science Focus Magazine, CEO Tim Cook says, “Businesses have a profound opportunity to help build a more sustainable future, one born of our common concern for the planet we share. The innovations powering our environmental journey are not only good for the planet, they’ve helped us make our products more energy-efficient and bring new sources of clean energy online around the world. Climate action can be the foundation for a new era of innovative potential, job creation and durable economic growth. With our commitment to carbon neutrality, we hope to be a ripple in the pond that creates a much larger change.” If successful, the 10-year plan will reduce carbon emissions by 75 percent and develop solutions such as the use of low carbon and recycled materials to achieve the other 25 percent.

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Apple Seeks 2030 Carbon Neutrality

Oarweed Odyssey

The BBC reports that experts from Heriot-Watt University, in Orkney, Scotland, have discovered kelp off the coasts of Scotland, Ireland and France that has survived for 16,000 years since the last ice age. Analyzing the genetic composition of oarweed from 14 areas across the northern Atlantic Ocean, they found three distinct genetic clusters and hope the discovery will show how marine plant life survives extreme changes in climate. Their findings were published in the European Journal of Phycology. Marine ecologist Dr. Andrew Want says that oarweed populations from Kirkwall Bay managed to hang on and survive amid dramatic changes: “As the ice sheets retreated from northern European shorelines at the end of the most recent ice age, oarweed distribution followed and recolonized [in] the higher latitudes of the Atlantic. Kelp plays a critical role in the Atlantic, so it is important to understand what affects its distribution and survival over time and how sensitive it is to change.”

Molecular ecologist Dr. Joao Neiva, from Portugal’s University of Algarve Centre of Marine Sciences, says, “Our study shows how marine organisms adjust to shifting climates by migrating polewards and even across the Atlantic, when conditions are favorable.”

Baby Boo-Boo

Gas Blasters

As reported in The Lancet, researchers at the University of Washington Institute for Health Metrics and Evaluation showed the global total fertility rate (TFR) nearly halved from 1950 levels, when women had an average of 4.7 children each, to 2.4 in 2017. The study indicates it could fall below 1.7 by the turn of the century. As a result, global population may peak at 9.7 billion around 2064 before falling to 8.8 billion by 2100. Some nations will also age dramatically, with as many people becoming senior citizens as those being born. If the fertility rate falls below a ratio of about two to one, then the size of the population starts to fall. Funded by the Bill & Melinda Gates Foundation, the report states, “Our findings suggest that continued trends in female educational attainment and access to contraception will hasten declines in fertility and slow population growth. A sustained TFR lower than the replacement level in many countries, including China and India, would have economic, social, environmental and geopolitical consequences. Policy options to adapt to continued low fertility while sustaining and enhancing female reproductive health will be crucial in the years to come.”

A worldwide inventory of methane sources reported by researchers online in Environmental Research Letters reveals that atmospheric levels of the heat-trapping greenhouse gas are at an alltime high.

Africa and Asia are seen as major contributors due to increasing agriculture activity. Increasing fossil fuel use and landfill waste also heighten emissions in China and the United States.

Science News reports that methane “is one of the most important greenhouse gases—arguably the second-most important after CO2,” according to atmospheric scientist Alexander Turner. Methane can trap approximately 30 times as much heat as the same amount of CO2. Possible solutions include strategies to moderate pollution such as consuming less meat to cut down on emissions from cattle ranches and using aircraft or satellites to find gas pipeline leaks. In 2017, human activities discharged about 364 million metric tons of methane into the atmosphere, compared with 324 million tons per year on average in the early 2000s.

About half of the increase was the result of expanding agriculture and landfills, while the rest came from fossil fuels. Emissions from natural sources such as wetlands held steady.

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Falling Fertility Rate Threatens World Stability

Record Methane Emissions Driven

by Agriculture and Fossil Fuels

October 2020

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Scottish Kelp Provides Clues to Climate Change

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healthy kids

know that you hear them, that you support them in their decisions and ask your teen what you can do to help them,” advises clinical psychologist Alyssa Austern, PsyD, of Chatham, New Jersey. Other steps can help a teen weather this time of high stress:

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Back up the basics. Make sure there’s healthy food and snacks in the fridge. Encourage teens to exercise daily, especially outdoors, and support them in getting eight to 10 hours of sleep.

Stressed-Out Teens Ways to Help Them Chill

by Ronica O’Hara

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eing a teenager is never easy, but it’s even harder these days, with the upheaval of the pandemic intensifying the normal academic, social and hormonal turmoil of these pivotal years. It’s no wonder teens are reporting record levels of stress, anxiety and depression: In a Pew Research survey, 70 percent of teens said mental health was a major problem among their peers—and that was in February, before the pandemic hit. A recent online poll found that most teens are worried that the pandemic will affect their family’s physical or financial health and that many feel lonelier than usual and worry about losing ground in academics and activities.

Extending a helping hand to teens is not always well received. They can be notoriously resistant to advice, even when they’re stressed, partly because of their brain chemistry, explains Gail Saltz, M.D., clinical associate professor of psychiatry at the New York Presbyterian/Weill Cornell School of Medicine and host of the Personology podcast. A teen’s highly active amygdala makes risk-taking a thrill even as the frontal lobe that weighs consequences is not fully developed, while at the same time, a teen seeks independence—an identity and freedom to be more like an adult. “This combination means their capacity and interest in taking parental direction is not there,” she says. “As a result, parents in reaction often get louder and more insistent in telling them what to do, which fails and drives them further away.”

The best way to communicate with a stressed teen, say many child psychologists, is to listen deeply while letting them do most of the talking, and offering sympathetic support while withholding judgment. Instead of giving advice, “Validate your teen’s experience and attempt to step into their shoes. Let your teen 12

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Make self-compassion a family habit. The self-compassion approach to self-care, which is rapidly gaining ground among psychologists, has three elements: treating ourselves as kindly as we would a dear friend, realizing that many other people have the same problems so we’re not alone, and mindfully and nonjudgmentally observing our emotional state.

This method has proven to be helpful not just for adults, but for teens, as well. A University of Edinburgh metaanalysis that synthesized 17 studies of more than 7,000 teens in six countries concluded that those with high levels of self-compassion had lower levels of stress caused by anxiety and depression.

University of North Carolina researchers found that teens exhibited lower stress, anxiety and depression, as well as more resilience and gratitude, after six self-compassion sessions.

A good place for parents to start is with themselves: If they are anxious, overprotective or fearful, a teen is likely to follow suit, reports a study in the Journal of Abnormal Child Psychology.

Helpful books, websites and programs for both teens and adults can be found at Self-Compassion.org, operated by Dr. Kristin Neff, an associate professor of educational psychology at the University of Texas at Austin who was a pioneer in the concept.

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Engage them with creative activities. As teens can seek independence, making sure they spend

quality time with the family is also important for their well-being, research shows. “Find ways to connect, converse and unwind together as a family,” advises Crissy Fishbane, of Raleigh-Durham, North Carolina, co-founder of HER Health Collective, an online community for mothers. “Teens need to see their parents engaging in self-care behaviors themselves, and it’s even better if you can engage in self-care as a family.” She suggests taking a virtual or outdoor yoga class together, playing a board game, having sudoku competitions, learning deep-breathing techniques or starting a family book club.

HEALING ARTS Practitioners

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Encourage reaching out to help others. A study in the Journal of Adolescence suggests that altruistic behaviors, including large and small acts of kindness, may increase teens’ feelings of self-worth, especially if it involves helping strangers. In Poland, the more teens helped out others in a flood, the more supportive and proactive they became, another study found. Depending on their interests, teens may be drawn to local environmental, social justice, religious or political activities. DoSomething. org offers useful ideas and links, and environmental projects for teens can be found at EarthForce.com, SierraClub.com and GlobalClimateStrike.com.

Increase your visibilityinclude your business card here for a full year.

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HEALING ARTS

Practitioners

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

Other Helpful Resources Making Friends with Yourself: A Mindful Self-Compassion Program for Teens and Young Adults: centerformsc. org/msc-teens-adults Seven Expert Tips for Talking with Teens: ParentAndTeen.com/keep-teenstalking-learn-to-listen/tal How to Communicate with Your Teen Through Active Listening: PsyEd.com/wpblog/communicate-withteen The Kid’s Guide to Service Projects: Over 500 Service Ideas for Young People Who Want to Make a Difference October 2020

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Calm Down Taming the Flames of Stress-Related Illness

by Marlaina Donato

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e are beings of neurochemical and hormonal intricacy, and within this mixed bag of biology lies our magic. Our human experience is visceral; we cry from sadness and joy, flush from embarrassment, laugh with amusement and exhibit quirky mannerisms when we lie.

Whether we see it as a blessing or a curse, we’re hardwired to embody the sacred fire of our emotions.

It also means that stress and our bodies are in perpetual partnership. “Systematically, the mind and body work together.

Grabbing your belly when you hear bad news and saying, ‘I feel sick,’ or having ‘butterflies in your stomach’ are a testament to how everyday stress affects us physically,” says Stephanie Mansour, Chicago fitness expert and host of the national PBS show Step It Up With Steph.

“Stress serves a useful purpose by increasing alertness—the sometimes lifesaving ‘fight-or-flight’ response—but chronic stress leads to elevated stress hormones like cortisol and catecholamines,” says emergency room physician Thomas Krisanda, at Northwest Hospital, in Randallstown, Maryland.

“Cortisol can elevate blood glucose and suppress the immune system. Elevated catecholamines raise blood pressure and stress the heart. Over time, this can lead to hypertension, heart disease, kidney disease, diabetes or strokes.”

According to The American Institute of Stress, 77 percent of people experience the physical backlash of emotional stress in the form of headaches, chronic migraines, fatigue, digestive woes, muscle tension, dizziness and changes in libido.

Research published this year in the Journal of the American Heart Association shows that children that experience severe adversity or live with alcoholics or drug addicts are at a 50 percent higher risk for developing cardiovascular disease later in life. Experts agree that this statistic goes beyond poor lifestyle choices, and might point to a biological inability to cope with everyday pressures.

Working with—rather than against—the body’s nervous system by employing lifestyle changes, releasing trauma and considering options like a nourishing diet, safe herbal options and gentle energy modalities can help to break a vicious cycle.

Gut Instincts Studies involving both mice and humans show that beneficial

gut microorganisms are altered by emotional stress. The same bacteria responsible for bolstering the body’s fortress of immunity also generate neurotransmitters like serotonin, dopamine and norepinephrine. These neurochemicals in the gut’s enteric nervous system control major biological functions that include heart rate, sleep cycles, muscle movement and mood.

While commonly prescribed antibiotics eradicate infectious invaders, they also kill off beneficial bacteria and neurotransmitters, opening the door to depressive disorders. Because approximately 95 percent of the body’s serotonin is produced in the gut, it’s not surprising that overuse of antibiotics has been associated with mental health conditions.

British research published in the Journal of Clinical Psychiatry in 2015 documents case-control studies over an 18-year period involving 202,974 patients with depression. The findings show a high risk for anxiety and depression following repeated antibiotic use.

Connecting the dots further, 2018 research published in the Journal of Neuroendocrinology correlates compromised intestinal permeability with a weakened blood-brain barrier and alcohol addiction. Research published in 2014 in the journal PLOS One involving patients with irritable bowel syndrome (IBS) reveals abnormalities in catecholamines, elevated plasma cortisol and hyperactivity of the amygdala—the part of the brain that can become stuck on overdrive from trauma and other life stresses.

In a nutshell, negative emotional states can suppress immunity and foster more frequent antibiotic prescriptions and in turn, promote neurological loops of chronic depression and anxiety, and even more compromised immune response.

Functional gastrointestinal disorders like IBS and inflammation-driven Crohn’s disease are often exacerbated by emotional upset and improved with stress management techniques like biofeedback, cognitive behavioral therapy, psychoanalysis, hypnotherapy, meditation and breath work.

One Body, Many Selves Resolving emotional trauma can offer unexpected hope for conditions that elude improvement or scientific understanding. A deeper look into how unrecognized or unreleased emotional pain can contribute to disease might help to solve the riddle of digestive problems, eczema, inflammatory bowel conditions and pain syndromes, including the multi-system agonies of fibromyalgia and chronic fatigue syndrome. It’s a widespread misunderstanding that psychosomatic (mindbody) health conditions are imaginary or the product of mental instability.

In actuality, the term psychosomatic simply refers to physical diseases with no organic origin that are presumed to have unconscious emotional taproots.

“We are made up of different types of energy,” explains LaStacia Ross, a reiki master and sound healer at Eclectic Soul Studio, in Pittsburg, Kansas. “Physical or sensory energy is the energy of the physical body. Our outer energy field is subtle energy which consists of layers and includes thoughts and emotions. I like to think of the subtle energy field as a library containing the records of everything we’ve ever experienced.”

Reiki, a form of non-touch therapy, is now deemed valuable by many respected hospitals, like the Memorial Sloan Kettering Cancer Center, in Manhattan. Springboarding from the philosophy that we are trinities of body, mind and spirit, reiki and other forms of energy medicine aim to encourage the flow of vital life force. Ross, who also uses sound resonance via tuning forks in her work, has witnessed significant improvement in her clients. “Energy work can help release stored energetic patterns of trauma and stress that no longer serve us,” she says. “Relaxation is an immediate benefit of energy work. People often feel a huge mental weight lifted and report pain relief, sometimes after just one session.” Despite the many gains of energy work, Ross emphasizes individual timing. “On a subconscious level, pain or illness can serve us in some way without us realizing it. Sometimes we’re not ready to work through our issues or let them go, even if we think we are.”

Investing in Equilibrium Stress-induced psychosomatic illness does not discriminate, and even affects members of the medical field. A 2009 study published in the Indian Journal October 2020

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of Occupational and Environmental Medicine found that professional burnout in nurses can manifest as back and neck pain, acidity, anger and impaired memory.

Krisanda underscores the importance of self-care in all walks of life.

“If you don’t take care of yourself, you are useless to care for others. Adopt a healthy diet and exercise and make it a routine. We live in a very materialistic society, and I believe this also leads to stress, unhappiness and a sense of being entitled and never being satisfied. Just let go.”

He also stresses the importance of support. “An emergency room is an incredibly hectic, frightening and sometimes violent place. I rely on my colleagues, and we support each other. For me, the most important thing is to realize that I’m not in it alone.” Krisanda also finds balance by taking a few minutes in a quiet place to collect his thoughts and enjoy a peaceful moment.

Basic, whole foods can help to maintain homeostasis. “Make sure that food is fueling you,” says Mansour.

“Cooked vegetables and broths are very soothing. Instead of a juice cleanse or an extreme diet, focus on nourishing, calming foods like soups, lean proteins to stabilize blood sugar levels and healthy fats to support brain function. Reducing alcohol can help improve liver function.”

Sarah Kate Benjamin, a holistic chef and herbalist in Sebastopol, California, finds her own healing rhythms by eating with the seasons and using medicinal plants in inspired, everyday dishes. Co-author of The Kosmic Kitchen Cookbook: Everyday Herbalism and Recipes for Radical Wellness, she sees herbs as life-giving examples of resilience. “Herbs have been here long before us and have experienced their own form of stressors.

Working with nervous system-supportive herbs in my food, beverages or even as tinctures really help me find balance when I’m overwhelmed.”

Some of her allies are oat tops, lemon balm, skullcap, chamomile and passionflower. For Benjamin, everyday choices play a huge role in healing.

“Making small lifestyle shifts in your work or home life can really help you move into a more relaxed state. I like to think of it as a sort of mantra: ‘Help the herbs help you,’” she says. In a world that is fixated on external validation, little things matter. “If I give myself permission to do the things that really nourish me, I’ll be the best version of myself. Perhaps most importantly, I will like me, and that matters tremendously.”

Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com.

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Everyday Practical Tips From Stephanie Mansour: n Deep breathing and rolling the shoulders forward and back a few times can relieve muscle tension. n Eating something crunchy like an apple or carrots can lessen feelings of stress. n Meditating for even one minute can help reduce excessive cortisol in the body. Doing small increments daily rather than over long intervals net better and bigger benefits. n If your mind is racing 24/7 and breathing techniques don’t work, change your environment. Get up and go to another room in the house. Go outside. If tight on space and can't go outside, turn your body to look in a different direction. Stay in the same spot on the couch and just look at something else. n Don’t put your body under more stress with demanding, cortisol-fueling workouts; opt for yoga, meditation and Pilates. n When you get your heart rate up (in as quickly as five minutes of doing cardio), you feel happier. n Maintain a healthy sleep schedule and go to bed earlier.

From Sarah Kate Benjamin: n Reconnect to the earth in whatever way you can; go for a walk, cook a meal, smell flowers or just sit outside.

From LaStacia Ross: n As an energy exercise, try what I call The Fountain of Light: See and feel white light coming up from the earth and into your feet. Feel it move all the way up through your body, out of your head and back down to your feet to start again, like a fountain.

Repeat this many times, feeling the vibrant, white light energy flowing through you.

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Returning Home to Self Connecting to Source Energy

by Laura Baker

E

verything is made up of energy, including the air we breathe, the food we consume, and the body in which we reside. Throughout our lives, we deplete our energy. This may be due to a stressful day at work, illness, lack of sleep, or consumption of food that is lacking in vibrant living energy, such as fruits and vegetables. When our energy is depleted, we may find ourselves in a constant state of exhaustion, anxiety, depression, or other illness.

Fortunately, the Universe provides us with an endless supply of source energy that we can tap into through breath. There are many benefits to connecting to source energy, including: n Decreased depression and anxiety. Connecting to our breath quiets our mind. It allows for more space between thoughts, which in turn provides us with a moment to

observe our patterns rather than react to them. We may find that we are able to observe negative self-talk and stop this behavioral pattern before it contributes to feelings of anxiety and depression. n Increased sense of calmness and inner peace. When our mind is not consumed with negative self-talk, worries, or incessant problem-solving, we will feel calm and more peaceful.

We will be able to observe issues and develop solutions, rather than react to them. n Decreased stress and increased immunity. By connecting to our breath and developing a daily practice, we are likely to experience lower stress levels and an improved immune system, as our body can put its energy into keeping our system healthy and vibrant.

LabOnDemandInd.com 9240 N. Meridian St, Ste. 120 — Indianapolis — How to Connect to Source Energy through Breath: 1.

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Find a quiet place to sit or lie down.

Close your eyes.

Place your hands on your belly.

Inhale. Fill your belly, then your chest.

Exhale, long and slow through your mouth.

Relax your body. Be mindful of places you typically hold your stress, such as neck and shoulders.

Repeat for 5 minutes (or longer!)

You will observe a sense of quiet as your mind becomes calm and your body becomes more relaxed. I recommend practicing this exercise in the morning and evening, and anytime you feel you need extra support and inner calm.

Laura Baker is an Intuitive Energy Healer and Reiki Master in the Indianapolis area. Connect with her at SacredSoul444.com. See ad on pg. 13 October 2020

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I

t may be a new word for you, but Urbandictionary.com defines “strazzled” as a cross between stressed and frazzled. It’s safe to say we’ve become quite the strazzled society, especially in 2020. And when we feel strazzled, we tend to reach for junky comfort foods high in sugar, fat, white flour, and carbs.

Perceived as warm and satisfying, comfort foods tend to be disagreeable to our health.

Paradoxical how we soothe, reward ourselves, or celebrate events with the scrumptious, memory-evoking, comfortcreating, extremely delicious traditional celebratory foods of our childhood. We also indulge comfort foods when grieving the stressful loss of someone near and dear or when we’re experiencing pandemic anxiety.

However, eating dead processed food makes us feel lethargic, less than whole, and unfulfilled. When we eat food in the state nature intended we feel that delicious nourishing energy.

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We’ve learned from volumes of studies that the low-grade nutrition of the Standard American Diet is directly related to heart problems, high blood pressure, obesity, cancer, diabetes, depression, and a number of health miseries according to JAMA. Alas, coping with life’s stressful lessons, the conscious, uncontrolled mind seeks short-lived happiness from foods that light up the brain’s reward system like a pinball machine. Wheee! The brain responds to happiness and stress by craving soft, sweet, smooth, salty and unctuous comfort foods such as calorie-dense chips, ice cream, cookies, grandma’s pie ala mode, mac n’ cheese, pizza, gooey chocolate brownies, carbolicious bagels, and fatty meats. Different for each person, soothing comfort foods tend to be the favorite foods from childhood, or a specific person, place or time with which the food has a positive memory.

The inconvenient truth: the industrial-strength, traditional warm and

fuzzy foods we grew up eating, are high in sugar, fat, refined carbs, and salt, that temporarily elevate mood. According to Psychology Today, the same reward and pleasure centers associated with drug addiction are active when self-medicating comfort foods are consumed. That’s why we can’t eat just one.

New York Times writer and bestselling author, James Clear explains, “This is where the psychobiology of junk food really works against you. When you eat something tasty (say, chocolate peanut butter cookies) our brain cells file away that good feeling. The next time you see, smell, or read about that food the brain starts to trigger memories and responses that came when you ate it. These memories can cause physical responses like salivation and create the mouth-watering craving we get when thinking about our favorite comfort foods.

In “Why Humans Like Junk Food” food scientist Steven Witherly explains, “when you eat tasty food, there are two factors that make the experience pleasurable. First, there’s the sensation of eating the food. This includes what it tastes and smells like, and mouth feel. Food companies spend millions to discover the most satisfying level of crunch in a potato chip, and seek a perfect combination of salt, sugar, refined carbs, and fat. Their scientists will test for the perfect amount of fizzle in a soda. These factors combine to create the sensation our brain associates with a particular food or drink keeping us coming back for more, more, more.

Unfortunately, our body doesn’t know that junk food, alcohol and weed aren’t really food. Enjoying too much may be a tempting way to eliminate stress, but in general, they have no nutritional value.

They also dull the little voice in our head and our good judgment. “I don’t care if eating half a cheesecake is bad, someone gimme me a fork!” Yes, it’s a struggle resisting the urge to self-destruct when loaded, bored, strazzled or watching TV. Stock the fridge and pantry with fresh, less processed alternatives. Lots of seasonal fruits and veggies are offered at farmer’s markets. And, there are sugarfree treats everywhere, even chocolate.

When strazzled, my humanism makes deals. I acquiesce, put on the feed bag, and temporarily disregard self-discipline, specifically at social celebratory gatherings. At home, I enjoy raw honey mixed with freshly ground peanut butter.

It’s a high-calorie yet satisfying and nutritious treat, so a little goes a long way.

When strazzled, drop the fork, turn off the media, stretch, take four deep, slow breaths, hold hands with the significant other, stroll into nature, do yoga, quiet the

mind, start a new book, listen to podcasts, instigate intimacy, howl at the moon, or call an uplifting friend. Life’s full of many wonderful things…and the choice is ours.

Chef Wendell is an inspirational speaker, syndicated writer, and author who shares his science-supported message of the mind-body benefits of a plant-based diet and lifestyle, and that disease is not necessarily your fault. Visit ChefWendell.com for more information.

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conscious eating

A Better Breakfast Healthy Tips and Recipes to Start the Day

by April Thompson

B

reakfast sets the stage for the day ahead, and it can either drain or energize us, depending on the what, when and how much aspects of the meal. While health experts agree that many traditional breakfast foods can do more harm than good, delicious, healthy alternatives are within easy reach of the breakfast table.

Morning favorites like pastries, sugary cereals and pancakes, high in refined sugars and carbs, cause insulin production to spike and blood sugar levels to crash, according to David Perlmutter, an acclaimed neurologist based in Naples, Florida, and author of Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar - Your Brain’s Silent Killers. “People need to train their bodies to tap into the energy reserves within, harvesting fat for energy rather than being reliant on the next meal. A breakfast high in protein and fat will do that,” he says.

While often waiting until noon for his first meal of the day, Perlmutter frequently opts for eggs and salad drenched in an extra-virgin olive oil dressing to break the fast.

Perlmutter suggests waiting 12 hours or longer between dinner and the next day’s breakfast. “Time-restricted eating”, or intermittent fasting, can have surprising health benefits, helping crank up production of the brain-derived neurotrophic factor, a powerful initiator for growth of new brain cells, and kick-start autophagy, the body’s method of cleaning out damaged cells, according to the neurologist.

A plant-based chef based in Bruges, Belgium, Julie Van den Kerchove switched from a raw, vegan diet to a mainly keto diet, low in carbohydrates, to regain energy after “hitting a wall, experiencing hormonal imbalances and nutritional deficiencies.

Before, I would have green smoothies with lots of fruit and leafy greens, but would be ‘hangry’ a few hours later. Now my breakfast consists more of healthy fats and proteins, which helps me stay satisfied and energized until lunchtime. I experience more mental clarity and calmness because my blood sugar is not going up and down,” says Van den Kerchove, a blogger and author of vegan, raw-food and keto cookbooks.

A typical breakfast for her now is a chia seed pudding with a nut or coconut milk, 20

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berries, nuts and seeds with a protein powder and stevia, which is easy to prepare in advance, or a warm porridge with hemp seeds, nut butter, chia seeds and almond, hemp or coconut milk, which is high in fiber and healthy fats. “If I feel like [having] something savory, I’ll have seed crackers topped with avocado and eggs or a Mediterranean omelet,” she adds.

Teresa Fung, a professor of nutrition at Simmons University and adjunct professor at Harvard University, both in Boston, cautions about completely cutting carbs from breakfast, however. “Fruits and vegetables are important healthy sources of carbs, essential to get enough fiber to maintain healthy gut microbiome and feed the good bacteria in your GI tract,” says Fung, who is an associate editor for The Journal of Nutrition. “Optimal morning fuel will include a good dose of protein, vitamins and minerals, fiber, antioxidants and some heart-healthy fats. It will also include a healthy source of carbs that your body can use as energy, leaving proteins to be used for protein synthesis,” says Fung, suggesting a simple, but hearty breakfast of high-fiber oatmeal or yogurt with nuts and fruit.

Like Perlmutter, Fung stresses the importance of eating during daylight hours when certain enzymes are activated. “Our bodies react to daylight even when our eyes are still closed. Eating should match up with our biological clocks, as we are daytime animals, using most of our energy in the day,” she says.

Fung notes Americans that tend to make breakfast the smallest meal of the day and dinner the largest need to better balance meal sizes rather than load up on calories late in the day.

These experts agree on the need to tune into the body’s signals for hunger and satiety, not just eating breakfast on an autopilot schedule. “If I’ve eaten a huge holiday dinner the night before, I may skip my morning meal. I’m a huge proponent in being flexible and listening to your body,” says Van den Kerchove.

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

Healthy First Meals These oats are a great dessert/breakfast mix that’s delicious, but good for you, too. It’s made clean by cooking the apples using coconut sugar instead of refined white sugar and adding cinnamon and nutmeg for spice. Prep the oats by mixing all the ingredients, then make a date caramel sauce that’s healthier than any caramel sauce you can purchase from the grocery store and so luscious that you’ll fall in love with it.

For the Cinnamon Apples: 2 large Honeycrisp or Pink Lady apples, cored, peeled and diced 2 Tbsp coconut sugar ⅛ tsp cinnamon ⅛ tsp nutmeg For the Oats: 1½ cups rolled oats 1½ cups unsweetened almond milk

2 Tbsp chia seeds 1 tsp vanilla extract ¼ tsp ground cinnamon For the Date Caramel Sauce: 10–12 pitted dried dates ⅛ tsp sea salt ½ cup hot water, divided To make the cinnamon apples, combine the apples, coconut sugar, cinnamon and nutmeg in a saucepan, and cook over medium heat for 6 to 8 minutes until the apples are softened, but not mushy.

For the oats, combine the oats, milk, chia seeds, vanilla and cinnamon in a mixing bowl.

To make the date caramel sauce, process the dates and sea salt in a food processor until they are finely chopped. Add the water, 1 tablespoon at a time, to the dates until the mixture becomes smooth and resembles caramel. You may need to scrape down the sides of the food processor.

photo by lacey baier

Caramel Apple Cinnamon Crisp Overnight Oats

Spoon half of the oat mixture into the bottom of an 8-ounce jar with a lid or a sealable container, then top with the date sauce and apples. Repeat in a second jar with the remaining ingredients.

Refrigerate the oats overnight or for at least 4 hours. The oats can be enjoyed cold straight from the refrigerator or heated in the microwave for 1 to 2 minutes.

Reprinted from Clean-Eating Breakfasts and Lunches Made Simple, by Lacey Baier.

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photo by lheikki verdurme

Smoked paprika and turmeric (optional) 2 large handfuls spinach or kale (optional) 1 to 2 Tbsp MCT oil (optional)

Sweet Potato Toast with Avocado

photo by lacey baier

Cauliflower Hash Egg Muffins This is a healthier, low-calorie alternative to the classic breakfast of hash browns and eggs, and more nutritious, too, because cauliflower is packed with fiber, minerals and vitamins. Plus, eating muffins for breakfast is always a good idea, especially when the muffins are good for you.

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Cut the sweet potato in thin slices of 0.2 to 0.4 of an inch. Put them in your toaster on its highest setting. Repeat three to four times until the sweet potato is completely cooked.

You could also use your oven to make the sweet potato toast. Preheat at 350° F and roast for 5 to 10 minutes. Rub the sweet potato slices with some extra virgin coconut oil or olive oil and sea salt.

1 large sweet potato 1 ripe avocado, sliced 1 package of tempeh (or 2 eggs) Extra-virgin coconut or olive oil Black pepper and sea salt

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If using organic sweet potatoes, you don’t need to peel them because the skin contains lots of minerals and flavor. Just rinse and dry.

the tempeh in smaller pieces and bake until golden. Flavor with black pepper and sea salt. I also love adding smoked paprika and turmeric. If you wish, you can add two large handfuls of spinach too.

Serve the sweet potato toast with sliced avocado, tempeh scramble and, if you wish, a spoonful of MCT oil to feel satisfied even longer. If you’re not a fan of avocado, you can replace it with nut cheese, pesto, nut butter or another topping that’s high in healthy fats and low in carbohydrates.

For a vegetarian version: replace the fried tempeh with one to two softly boiled or poached eggs.

In the meantime, heat a spoonful of extra virgin coconut oil in a frying pan. Cut

Provided by Julie Van Den Kerchove, JuliesLifestyle.com.

Fortunately, there are ways to make hash browns clean, because they’re amazing and need to be in the food rotation. First, use a little bit of olive oil instead of deepfrying, and opt for a healthier, low-carb alternative for potatoes, like cauliflower.

Then, turn everything into muffins.

Because it’s easier to prepare, they are great for a make-ahead breakfast and the flavors will be better.

Transfer the cauliflower mixture to a large bowl, then add the egg whites, Parmesan, salt, pepper and garlic powder.

Mix well.

½ Tbsp olive oil, plus more for greasing the pan ½ cup finely diced yellow onion 3 cups riced cauliflower 2 egg whites ¼ cup grated Parmesan cheese ½ tsp sea salt ¼ tsp ground black pepper ¼ tsp garlic powder 12 eggs 2 green onions, sliced, for garnish Preheat the oven to 425° F and grease a 12-cup muffin pan with olive oil.

Heat the olive oil over medium-high heat in a large skillet. Add the onion, and cook until tender, 4 to 6 minutes. Add the cauliflower and cook until it becomes slightly tender, 3 to 4 minutes.

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Scoop a little less than ¼ cup of the cauliflower mixture into each muffin cup.

Using your fingers or a spoon, press the cauliflower mixture down and around the sides of the muffin cups to create nests. Bake the nests for 18 to 20 minutes, or until the top edges become golden and crispy.

Reduce the heat to 375° F and remove the muffin pan from the oven.

Crack 1 egg into each cup, taking care not to overflow the nest. Return the pan to the oven and bake for 8 to 10 minutes, or until the egg whites are no longer transparent, but still a little loose. For fully cooked-through eggs, bake for 2 to 5 minutes longer.

To serve, garnish the muffins with the green onions. The muffins can be refrigerated, in an airtight container for up to 5 days. Reheat them in the microwave for 1½ minutes.

Reprinted from Clean-Eating Breakfasts and Lunches Made Simple, by Lacey Baier.

October 2020

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green living

Wishful Recycling What Not to Put in the Bin

by Yvette C. Hammett

F

or those that have been putting recyclables in a plastic bag and placing it in a curbside bin, it’s likely going straight into a landfill. That bowling ball, those yard clippings and dirty pizza boxes are contaminating the recycling stream and increasing the cost of recycling programs nationwide at a particularly challenging time amidst the COVID-19 pandemic. The continuing rise in contaminated items is known in the biz as “wishful recycling”. The current crisis is only making it worse. In some places, recycling itself is becoming wishful.

As stores and restaurants struggle to survive, local tax revenues have dropped sharply, forcing municipalities to slash budgets. Many small towns and a few big cities have stopped recycling programs altogether. Others have cut back on what they will accept or substituted drop-off bins for curbside pickup. States are pulling back from encouraging bottle-deposit returns. The plastic masks, gloves and wipes mistakenly tossed into recycle bins are endangering waste workers that must remove them. With the coronavirus shown to cling to plastic for three days, many workers around the country have become ill from such exposure.

Meanwhile, waste is mounting. Consumers are now having groceries delivered, picking them up or ordering them online, adding hundreds of millions more plastic bags and cardboard boxes to the waste stream. The Solid Waste Association of North America estimates that U.S. cities saw a 20 percent average increase in municipal solid waste and recycling collection in March and part of April. And because China stopped accepting 99 percent of the world’s recyclables two years ago, recycling operations are struggling for disposal locations.

“There is the potential for households to generate more waste than they did before, but there is also an opportunity to focus on waste prevention, increase your 24

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reuse and recycling efforts, and use food more efficiently,” the U.S. Environmental Protection Agency advises on epa.gov.

“Now is a great time to focus on waste prevention where possible, and when recycling, keep the materials as clean and dry as possible.”

To be more conscious about recycling habits, “Instead of, ‘When in doubt, throw it in,’ it should be, ‘When in doubt, throw it out,’” says David Keeling, president of the National Recycling Coalition.

The Washington State nonprofit Sustainable Connections estimates that 25 percent of what goes into recycling containers is not recyclable. “Contamination significantly increases the cost to process recyclables and makes it harder for processors to market their products, creating a huge economic challenge,” according to SustainableConnections. org. “We rely on the private sector to take away our waste, and they need to be able to turn a profit in order to run a viable business.”

Unfortunately, “Across the country and within Florida, we are seeing a growing trend on contamination in recycling,” says Travis Barnes, recycling coordinator of Florida’s Hillsborough County, which includes Tampa. The worst offenders, he says, are people that don’t sufficiently clean out mayonnaise or ketchup con-

tainers, as well as put plastic bags in the recycling bin that can become entangled in multimillion-dollar equipment, bringing the entire sorting process to a halt.

Beth Porter, climate campaigns director for the nonprofit Green America and author of Reduce, Reuse, Reimagine: Sorting Out the Recycling System, says there’s a lot of confusion on what to put in the bin. She points to Michigan, which aims for 30 percent recycling by 2025 and created videos featuring “Recycling Raccoons” that offer instructions on proper sorting. In Washington, D.C., says Porter, “Workers peek in recycling bins and can tag the bin with some specific info telling you not to throw in plastic bags and contaminated stuff,” lowering contamination rates by 30 percent.

“The public demands curbside recycling,” Barnes says. “It is highly ranked as something the public wants,” but people also need to be more aware to make the system more efficient.

Even with the current challenges, environmentalists see recycling as a key strategy for a planet sinking under plastic waste. “As we navigate this new reality together, consumers whose circumstances allow for it should begin to reshape how they think about plastic pollution,” advises the World Economic Forum website weForum.org. “It’s a real and present crisis we can stop in its tracks right now­—if we make choices that lead to a cleaner and more sustainable future.”

Rules for Recycling Here is a list of broadly accepted common rules for recyclables from Currents: Navigating Society & Sea, a blog of the University of Washington School of Marine and Environmental Affairs, in Seattle: Pizza boxes? No. Almost all takeout containers are contaminated with greasy food residue.

Single-use coffee cups and lids? Many coffee shops use compostable cups that go in the compost bin or garbage. Recycle the lid.

Plastic grocery bags? No, not in residential recycling, but they can be returned to the store in most cases.

Soup cans and other steel cans? Definitely, but remove the lid first and rinse the cans.

Milk and juice cartons? Yes. Leave the spouts, but toss the caps. Rinse the containers. Do not flatten them to avoid confusion during sorting.

Styrofoam? No. Styrofoam is not accepted for residential recycling.

For local waste management rules, contact municipal or county offices.

Yvette C. Hammett is an environmental writer based in Valrico, Florida. Connect at YvetteHammettHull49@gmail.com.

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THE DIABETES CHALLENGE ISSUE

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Strong and Supple Joints How to Keep Hips and Knees Happy

O

by Ronica O’Hara

ccasional knee or hip pain affects almost everyone, keeping us from daily tasks, making sitting painful and walking difficult.

Causes can range from over-exercise to injuries, obesity and arthritis as we age.

By the time we reach 65 years or older, 69 percent of women and 56 percent of men have arthritic symptoms, according to Boston University researchers.

Costly joint replacement surgery which carries a high risk of adverse effects is often recommended for advanced cases, but by taking simple, natural preventive and remedial measures proactively, we can strengthen our knee and hip joints, handle related problems if they arise and remain physically strong and active.

Ways to Strengthen Hips and Knees

Consume foods that nourish bones and connective tissues. For strong bones, eat foods rich in calcium, magnesium and potassium, such as dark leafy greens (bok choy, Chinese cabbage, kale and collard greens), figs, nuts, tofu, avocados and bone broth. Six prunes a day boosted bone density in women over 70 with

osteoporosis, research shows. Foods that support flexible tendons and ligaments include fatty fish, lentils, nuts, vegetables like spinach and broccoli, and colorful fruit like strawberries and oranges.

Practice tai chi, qigong or hatha yoga.

The gentle, low-impact movements and stretches associated with these approaches get synovial fluid flowing in the larger joints, effecting smoother mobility and increased flexibility; numerous studies document that they reduce joint pain and stiffness. “The key is not just to stretch, but to balance strength and stretching in a safe, mindful way,” says Andrea Trank, a health coach and yoga teacher in Fort Myers, Florida. Although personal or class instruction is best, how-to videos can be found on YouTube.

Walk every day. In a four-year Northwestern University study, people at risk of knee osteoarthritis that walked at a moderate or brisk pace for at least 10 minutes a day, one hour a week, had one-eighth the disabled mobility of those that walked less. Posture helps: Walking straight and tall while extending each

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leg back as far as it’ll go will “really let your glut muscles work,” advises chiropractor Aaron Rossi, of Marietta, Georgia—an important compensation for the time we sit with knees and hips flexed.

Ways to Lower Pain Levels

Consider the right supplements. Obtaining 1,000 milligrams daily of calcium and 600 international units of vitamin D is essential for bone health, according to the National Institutes of Health; consider taking a supplement if the diet is not adequate. In addition, study-proven options that reduce joint pain in the knees and hips include glucosamine and chondroitin, S-adenosyl-L-methionine (SAMe) and avocado soybean unsaponifiable.

Supplements for Suppleness Glucosamine and chondroitin. Research suggests this combo relieves pain, improves joint mobility and slows arthritic damage to the joints. One study found it benefits up to 70 percent of people with knee arthritis, and a large multinational trial found the mixture to be as effective at reducing pain, stiffness and swelling in knee osteoarthritis as the nonsteroidal antiinflammatory drug (NSAID) celecoxib. It appears most suited for treating moderate to severe pain and takes two months to take effect.

The benefits of bodywork. A massage can loosen up tight muscles and realign structural issues in the knees and hips while also lowering stress-producing cortisol and raising levels of pain-reducing serotonin. A study at Canada’s McMaster University found that massage works on the cellular level to reduce inflammation and promote the growth of new mitochondria in muscles. Useful styles are Swedish, deep tissue, myofascial release and shiatsu. Ask for references from friends, medical practitioners, fitness centers and natural health stores or find online a certified practitioner with at least 500 hours of training.

Avocado soybean unsaponifiable (ASU). Routinely used to treat osteoarthritis in Europe, ASU improves symptoms of hip and knee osteoarthritis (OA) and reduces or eliminates the use of NSAIDs, a meta-analylsis concluded; it also appears to reduce OA’s progression.

Try acupuncture. A new meta-study of 39 studies with 20,827 patients concluded that acupuncture effectively reduces pain for as long as 12 months, and the National Institutes of Health endorses it for knee pain. “It is believed to stimulate the nervous system and in turn, the way the brain registers pain signals,” says acupuncturist Daryl Thuroff, at the Yinova Center, in New York City. Find an acupuncturist at nccaom.org/ find-a-practitioner-directory.

Consult a chiropractor. People with osteoarthritic knees that underwent two weeks of chiropractic knee adjustments had substantially less pain, better mobility and fewer grinding and clicking sensations in the knees, reported a study in The Journal of the Canadian Chiropractic Association. In a small study in the Journal of Manipulative and Physiological Therapeutics, four out of five patients with hip arthritis noticed improved symptoms after nine or fewer chiropractic treatments. Many chiropractors offer not only spinal adjustments, but also a range of treatments from exercises to prolotherapy.

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SAMe. This naturally occurring S-adenosyl-L-methionine molecule builds strong joints by delivering sulfur to cartilage, and research shows it may be as effective as aspirin and ibuprofen at improving joint function. It takes a month to take effect, but doesn’t have the side effects of NSAIDs. It’s also been shown to lower depression.

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Explore injection therapies. Known as regenerative medicine, these therapies use injections in the knee or hip to naturally stimulate the body to produce collagen and rejuvenate tissue.

In a British Medical Bulletin meta-study, 82 percent of patients with mild to moderate osteoarthritis of the knee were satisfied with prolotherapy, which uses dextrose injections. Platelet-rich plasma injections use centrifuged platelets from the patient’s body, and have been used by athletes like Tiger Woods and Rafael Nadal to treat sports injuries.

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

Pain Relief with Chiropractic

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In addition to the traditional chiropractic focus on adjusting the spine to ease joint pain, many doctors today are using a wide array of approaches to ameliorate hip and knee pain, whether the cause is an injury, inflammation, arthritis or another chronic condition.

Determining the cause is the first step, says chiropractor Derrell Blackburn, senior manager of chiropractic relations and training for The Joint Chiropractic, a nationwide chain of 500 clinics. If both hips or knees go bad, he says, it’s probably due to aging. If the problem involves a hip or knee on one side, “the underlying truth is overuse or compensation,” which can be helped by realigning the sacroiliac joint or pelvic girdle.

Chiropractor Gil Kentof, of the Dr. Gil Center for Back, Neck, and Chronic Pain Relief, in Franklin, Tennessee, first recommends that patients with hip pain join a basic yoga class, find a good video or search “hip stretches” online and exercise according to what they research five times a week. “If there is no improvement in three weeks, or if there is more pain while doing the exercises, an examination is in order to determine the origin of the pain and the best treatment option,” he says.

The exam often includes X-rays and sometimes an MRI. Treatment options can include specific chiropractic adjustments, deep tissue laser therapy, stem cell injections into the hip joint and in severe cases, a referral for surgery, but, “Surgery is always a last resort,” he says. For knees, “Good success has been obtained with stem cell treatment and platelet-rich plasma injected into the knee,” he advises. “This procedure is performed by our medical team and is minimally invasive with very little downtime.”

He also suggests that knee-pain patients stretch their hamstrings, quadriceps and calves on a regular basis and use a pull-on brace or ice packs for temporary relief.

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