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March 2013 | Mercer County, NJ | NAMercer.com natural awakenings

June 2012

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Mercer County, NJ

The calendar, anyway, says that spring is here with the first day, March 20, promising warmer weather. At least that’s what New Jersey folks hope for. Personally, I can’t wait to turn my face to the breezy sunshine and absorb a natural shot of vitamin D. Our family’s celebration of the new season includes a new member. Since her arrival last month, Rosey, a joyous Labrador and Rottweiler mix, has brought day after day of sparkly excitement with her endless funloving energy. The kids love her. We’re also looking forward to scoping out the coming lushness of local farmers’ markets, CSA (community supported agriculture) co-ops and nurseries, now preparing the soil to sow seeds for a bountiful summer harvest of fruits, vegetables and herbs. As you might guess from this month’s cover, I’m a big fan of gardening, too, and am already making plans for a kitchen crop of basil, parsley, sage, rosemary, thyme and mint plus some bodacious colorful backyard flowers. As our feature article, “Urban Gardening Takes Root,” on page 14 shows, no space is too small to make a go of a garden. That’s especially Rosey true for herbs, which do well in a modest container as long as the soil, sun and moisture are conducive. You might be surprised by how much just-picked herbs liven up almost any meal. Did you know that eating fresh-snipped parsley remedies bad breath? Or that a fresh piece of mint frozen in an ice cube adds zest? Look for tips on taking food to the next level of flavor in “The Herbal Kitchen,” on page 22. A family of five—now six with the puppy—can’t let March pass without making much ado about Easter. We hope that your holy day, like ours, will be a happy one with church, family and friends, cooking, baking and baskets. Our Easter Egg Hunt annually brings several cousins over to join in the search for upwards of 75 hand-stuffed eggs cleverly hiding out every which place. Their priceless smiles upon each discovery make us all realize again how vital it is to live life anticipating good and embracing each gift of joy. Wishing you all peace and love during this joyous time of year. Hoppy Easter,

Lori Beveridge, Owner/Publisher

It is easy to sit up and take notice; what is difficult is getting up and taking action. ~Honoré de Balzac

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contents Natural Awakenings is your guide to a healthier, more 10 6 newsbriefs balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal 10 healthbriefs growth, green living, creative expression and the products and services that support a healthy lifestyle. 12 globalbriefs 17 healthykids 14 URBAN GARDENING 14 18 consciouseating TAKES ROOT Feeding Ourselves Well 21 inspiration 22 greenliving 17 SIX POWERHOUSE FOODS FOR KIDS 12 24 healingways With Palate-Pleasing Tips 27 wisewords 31 31 naturalpet 20 THE BETTER 17 BRAIN DIET 32 fitbody Eat Right To Stay Sharp 34 calendar 37 resourceguide 21 THE HEALING by John D. Ivanko and Lisa Kivirist

by Susan Enfield Esrey

by Lisa Marshall

POWER OF SILENCE

by Robert Rabbin

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Beyond Cholesterol

TAKE A TOLL

by James Occhiogrosso

28 RECYCLING EVERYDAY REFUSE What Happens after the

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Blue Bin is Emptied

30 WALKING THE TALK 31 HOLISTIC IS BEST

Natural Care for a Sick Pet

by Dr. Shawn Messonnier

32 FITNESS MYTHS DEBUNKED

11 Vital Truths by Lynda Bassett

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March 2013

newsbriefs

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Organic Farmer Starts CSA CSA Officially Arrives in Lawrenceville

T KidSpace Day Honors U.S. Troops Overseas

s a service project in honor of Martin Luther King, Jr. Day, the kids attending KidSpace, in PEAC Health and Fitness’s child care area, made cards and letters to send to U.S. Troops. The children made over 70 cards, which were sent to soldiers overseas through the Adopt-a-Platoon program. Kara Forsythe, PEAC’s KidSpace Coordinator, spearheaded and oversaw the project. “The kids really got into making the cards,” says Forsythe. “It was a great, hands-on way for them to learn about giving support to others.” Elaine Harmon of Lawrenceville, is a PEAC member and an active member of Adopt-a-Platoon. Harmon gladly collected the kids’ greetings to send to her “adopted” U.S. Troops, who she affectionately calls “my soldiers.” Adopt-a-Platoon is a nonprofit organization dedicated to supporting deployed troops through donations, care packages, pen pals and special holiday campaigns. Their mission is to help lift morale, create a better deployment quality of life, and support military families and wounded soldiers. Location: PEAC, 1440 Lower Ferry Rd, Ewing. For more information about the KidSpace program, contact Christine Tentilucci at CTentilucci@PEACHealthFitness.com or visit PEACHealthFitness.com.

Mercer County, NJ

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he Z Food Farm on Princeton Pike in Lawrenceville is now offering Community Supported Agriculture shares for the 2013 growing season. The Farm’s season will likely start late May/early June and run through mid-November, although exact dates will be affected by the weather. Z Food Farm was formed in 2010 by a young, veteran farmer David Zaback, with the following mission: to promote food as a powerful cultural force for interacting with our environment and within our communities by providing certified organic, high quality, exciting varieties of vegetables, herbs, and fruits. They believe that food is not only fundamental to our human existence, but that we can have a more exciting and fulfilling way of life through eating. Each year the Z Food Farm attempts to grow over 350 varieties of vegetables, herbs and fruits and is always experimenting with more options. Nationally recognized in the Huffington Post, writer Steve Posses wrote, “My favorite stand at Rittenhouse Square is Z Food Farm from Princeton. While you can buy great zucchini and summer squash at every farm stand, Z Food Farm grows and sells more interesting and distinctive products of top quality along with the best specimens of more familiar fare.” Location: 3501 Princeton Pike, Lawrenceville. Stand hours are Wednesdays and Fridays, noon to 7 p.m. For more information, contact Z Food Farms at 609-6104909, email ZFoodFarm@gmail.com or visit ZFoodFarm.com.

Griggstown Quail Farm and Market Expands, Adds Classes

he Griggstown Quail Farm and Market is branching off in a new and innovative direction. Not only do they raise and process all of the poultry right on the USDA-certified farm, they have also expanded their kitchen to create an entirely new line of products including soups, marinated poultry and oven ready turkeys for this fall. Ten years ago, owner George Rude commissioned Chef Matthew Sytsema to create a great chicken pot pie from the poultry on the farm. Now they prepare between 2,000-3,000 pot pies and fruit pies each week. This past year Griggstown increased the size of their kitchen from 600 to 5,000 square feet. They are able to hold cooking classes in the new space, and invite their 250 CSA members into the kitchen to prepare their vegetable shares each week. Members will benefit in preparing their vegetable shares for the week by learning skills, starting this spring with the best ways to use a knife. By offering this addition to the traditional CSA program, Griggstown is leading the industry in a great new direction. Systema explains, “One of the biggest obstacles with the CSA is using all of the fresh vegetables that members pick up each week. By offering a ‘Community Kitchen,’ we inform members on how to prepare and store their share, so that they can easily use it throughout the week without it spoiling.” Location: Griggstown Quail Farm and Market, 484 Bunker Hill Rd., Princeton Township. For more information, call 908-359-5218 or visit GriggstownQuailFarm. com. Market Hours: Monday-Friday, 10 a.m. to 6 p.m.; Saturday, 10 a.m. to 5 p.m.; and Sunday, noon to 5 p.m.

A.J. Pone Opticians’ 50th Anniversary

.J. Pone Opticians, with offices in Mercerville and Princeton, is celebrating 50 years of business, making it the area’s longest-standing independent eyeglass dispensary. A family-owned and Dave and Dennis Pone operated business run by licensed optician brothers, Dave and Dennis Pone, it was started by their father Al Pone on April 3, 1963. Dave Pone attributes their success and longevity from offering the finest products available by combining old-fashioned craftsmanship with the finest technology, as well as the loyalty and trust of customers and local eye doctor referrals. Pone adds, “We specialize in children’s lines and will take the time to ensure both parent and child are happy, comfortable and satisfied. We also carry the best quality of lens ware imported from Italy, France, Denmark, Austria as well as the USA.” Brand names include Silhouette, Fendi, Maui Jim and Tag Heuer. Both prescription and non-prescription sunglasses are available as well.

The site will allow singles to join, create a full profile, upload photos and videos, send hellos, indicate interest, and even read and reply to private messages and IMs, all for free. Upgrading, which allows members to initiate personally written messages and IMs, is inexpensive compared to other online dating sites, with packages ranging from $7.97/month to $16.97/month. Natural Awakenings Publishing Corp. CEO Sharon Bruckman says, “I’m really excited about this new alliance, which enables us to offer our 80-plus Natural Awakenings publishers around the country yet another way to help their readers connect with like-minded people, this time for the purpose of creating conscious relationships. I can’t wait to hear the new love stories!” For more information, visit NaturalAwakeningsSingles.com. See ad, page 39.

Locations: 2303 Whitehorse-Mercerville Rd., Mercerville Professional Park, Hamilton and 601 Ewing St., Princeton. Store hours both locations are daily 9 a.m. to 1 p.m. and 2 to 6 p.m. For more info, call 609-586-6633/Hamilton or 609-9247567/Princeton or visit AJPone.com. See ad, page 23.

Natural Awakenings Offers New Dating Website

atural Awakenings is premiering a new online dating site, NaturalAwakeningsSingles.com, in partnership with the Conscious Dating Network, the Internet’s largest and oldest conscious/spiritual/green dating site. The Conscious Dating Network receives success stories from members on a daily basis and has helped thousands meet their partners during the last 14 years. Owner/founder Jill Crosby says, “I have become a believer in long-distance relationships, as so many of our success-story couples originally did not live in the same city, state or even country. Skype makes it possible to date this way before meeting in person. Ultimately, one person moves to the other’s location, or they live in two locations together. They always tell us that they would never have met without the site.” Niche, online dating offers singles an efficient way to screen and date potential partners that share similar values and interests and are ready to be in a loving relationship. NaturalAwakeningsSingles.com is designed to facilitate this enlightened way of meeting, dating and connecting.

Come Visit Our Farm

Check our web site for upcoming events, classes, and farm store hours.

www.cherrygrovefarm.com 3200 Lawrenceville Rd. Lawrenceville, NJ 08648 natural awakenings

March 2013

eventspotlight Julianna’s Closet Fashion Show to Benefit Cystic Fibrosis Charity

ulianna’s Closet will be hosting a Fashion Show with doors opening at 10 a.m. on March 10 at Angeloni’s Cedar Gardens, in Hamilton. The event is a fundraising fashion show benefiting Chad’s Hero’s Cystic Fibrosis Foundation. “This will be our fourth annual fashion show for benefactors, featuring our Spring 2013 line and highlighting Communion gowns and accessories,” says Jen Bottoni, owner of Julianna’s Closet. Julianna’s Closet started sponsoring a fashion show in 2010, with proceeds supporting local children in need. “I do this for my love for children and giving back to the community. There are so many sick children out there in need of help,” Bottoni comments. “My goal is to find them and get them started on raising funds as well as awareness for their specific cause,” she adds. This year’s fashion show benefits Chad’s Heroes, a cystic fibrosis foundation started by the parents of “Chad.” Shortly after Chad was born and diagnosed with cystic fibrosis, his parents formed a fundraising group to find a cure. Cystic fibrosis is an inherited chronic disease that affects the lungs and digestive system of about 30,000 children and adults in the United States. A defective gene and its protein product cause the body to produce unusually thick, sticky mucus that clogs the lungs and leads to life-threatening lung infections, obstructs the pancreas and stops natural enzymes from helping the body break down and absorb food, causing severe weight gain and growth problems. In the 1950s, few children with cystic fibrosis lived to attend elementary school. Today, advances in research and medical treatments have further enhanced and extended life for children and young adults with CF. However, there still is no cure, and CF will ultimately take Chad’s life unless a cure is found. Location: Angeloni’s Cedar Gardens, 661 Rte. 33, Hamilton. Cost $30, adults; $15, children. For more information, contact Julianna’s Closet at 609-448-3887, or visit Juliannas-Closet.com. See ad, page 39. 8

Mercer County, NJ

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Integrated Energy Therapy for Kids in Skillman

ntegrated Energy Therapy (IET) for Kids program teaches children how to deal with heavy emotions such as anger, fear, doubt, anxiety, sadness and guilt in a fun, safe way. Designed for children ages 6 to 12, IET for Kids teaches children valuable skills they can use for a lifetime. The program is offered by Rosemary & Om, in Skillman, from noon to 3 p.m. on March 23. “IET, also called healing with the energy of angels, uses heart links to exchange healing energy with guardian angels, Archangels such as Raphael, Michael and Gabriel, and with family and friends,” comments Rosemary & Om’s Ranessa Porter. She continues, “Using these heart links, children learn to wash away the energetic imprints of dense feelings and to integrate more empowering, loving energies instead. IET for Kids helps children develop self-awareness, resilience and balance, while they also learn empathy and compassion for other people. This balance of self-awareness and empathy can aid them in developing self-esteem and healthy, meaningful relationships.” Cost: $45/$40 at the door or pre-registration, by March 16. Location: Rosemary & Om, 88 Orchard Rd., Skillman. For more information, call 732-939-4471 or visit RosemaryAnd Om.com. See CRG, page 37.

Shop, Wear, Support!

atural Awakenings magazine enthusiastically sponsors the One T @ a Time fundraising campaign for the Parkinson’s Unity Walk in Central Park on April 27. The One T @ a Time campaign raises funds for Parkinson’s research through the selling of 100 percent organically hip and trendy T-shirts with a universal message of healing: “As One, We Heal.” Natural Awakenings recognizes that it is ultimately together, as one, that a community can truly heal. The design on this T-shirt was created by Justine Kawas of GreenChanges.org and Mary Keunecke, who are both intimately affected by Parkinson’s disease in their families and share a passion for health & wellness. Each T-shirt sold eliminates waste, maintains a low carbon footprint and features the As One, We Heal design on the front, with the Parkinson’s Unity Walk and Natural Awakenings logo on the back. From each sale, 100 percent of the net proceeds will go to Parkinson’s research. Justine Kawas, founder of the One T @ a Time campaign is also leading the One T @ a Time Team at the Unity Walk to show support of organically healing and uniting the world.

Your participation and support is invited in any one of the following ways: • Buy a fundraising T-shirt at GreenChanges.org • Wear, snap and share your fun shirt pictures on social media with #AsOneWeHeal #NaturalAwakenings #Unitywalk • Walk with the One T @ a Time Team on Saturday, April 27 in Central Park! To register go UnityWalk.org, click Register, click Teams, enter team name in top search bar and hit search. When you see the One T @ a Time Team pop up, click on the team name and then click Join our Team.

Dentistry at its Best! Synchronizing Oral Health with Total Body Health

PRACTICING BIOLOGICAL DENTISTRY for 25 YEARS

For more information regarding the One T @ a Time campaign or team, please email Justine@GreenChanges.org.

IAOMT Accredited

6th Annual ‘Runway to Runway’ Fundraiser for the Sunshine Foundation in Ewing

EAC Health and Fitness is proud to present its 6th annual “Runway to Runway” to benefit the Mercer County Chapter of the Sunshine Foundation. It will be held from 6 to 10 p.m. on April 20 at PEAC’s facility in Ewing. This year’s event will feature Casino Night, complete with Black Jack, Craps, Roulette and a Big Six Wheel. The evening will include wine and beer tasting, a silent auction and raffle drawings, and the food will be catered by Cugino’s Italian Specialties of Pennington. All proceeds from Runway to Runway benefit the Sunshine Foundation’s Dreamlift, which transports 110 physically handicapped, critically ill or abused children from Trenton/Mercer Airport to Orlando, Florida, for a fun-filled day at Walt Disney World. It’s a dream that many of them may never experience if not for the Dreamlift. There are numerous ways for anyone to contribute to the fundraiser: purchase tickets to Runway to Runway, make a monetary donation, or donate an item to the silent auction or raffle. Individuals or businesses can sponsor a game table at the event, which will include the display of their name and/ or company logo. In addition, anyone is welcome to “Adopta-Seat,” which is a direct sponsorship of one of the Dreamlift attendees, and helps fund their travel, food and park entrance fees. Cost: $40 per person and includes $20 in game chips for the casino tables. Location: PEAC, 1440 Lower Ferry Rd., Ewing. Space is limited and all tickets must be purchased in advance. For more information, to volunteer, donate or purchase a ticket, contact Laurel Reid at PEAC Health and Fitness at 609-883-2000, email LReid@PEACHealthFitness.com, or visit PEACHealthFitness.com.

Your mouth is a vital part of your Total Body Health.

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Kirk Huckel, DMD, FAGD Ruxandra Balescu, DMD

609-924-1414

PrincetonDentist.com

New Patients Welcome 11 Chambers Street • Princeton, NJ 08542 natural awakenings

March 2013

healthbriefs

Battle of the Bulge

ccording to the American Heart Association, about one in three American kids and teens is overweight or obese today, nearly triple the rate in 1963. A new report by the Trust for America’s Health and the Robert Wood Johnson Foundation advises that if adult obesity rates continue on their current trajectories, by 2030, 13 states could have rates above 60 percent; 39 states above 50 percent; and all 50 states above 44 percent. A study published in the International Journal of Obesity, based on research at 10 universities, points to the use of hormones in factory meat production as a major reason for this trend. Pesticides are another culprit; the average American is exposed to 10 to 13 different types each day via food, beverages and drinking water, and nine of the 10 most commonly used are endocrine disrupters linked to weight gain. Genetically modified U.S. food crops are also sprayed heavily with biocides. Findings presented at the 2007 annual meeting of the American Association for the Advancement of Science linked bisphenol A (BPA)—an industrial chemical contained in plastic soda, drinking and baby bottles—with abnormal estrogen function. To win the battle of the bulge, Americans need to eat balanced diets and exercise regularly, but additional steps can further help: choose organic, grass-fed meat instead of corn-fed; use glass instead of plastic containers for beverages and food storage; avoid canned food unless the label states BPA-free; and consume yogurt daily or take a high-quality probiotic to help restore healthy intestinal flora.

Drinks Tied to Tooth Trouble

hen replacing lost fluids during or after a workout, consider how beverage choices can affect the health of teeth. A recent study published in General Dentistry, the journal of the Academy of General Dentistry, found that increased consumption of sports and energy drinks is causing irreversible damage to teeth, especially among adolescents. A reported 30 to 50 percent of U.S. teens regularly imbibe energy drinks, and as many as 62 percent down at least one sports drink a day. “Young adults consume these drinks assuming that they will improve their sports performance and energy levels and that they are ‘better’ than soda,” says Associate Professor Poonam Jain, lead author of the study, who serves as director of community and preventive dentistry at the Southern Illinois University School of Dental Medicine. “Most of these patients are shocked to learn that the drinks are essentially bathing their teeth with acid.” In testing the effect of acidity levels on samples of human tooth enamel immersed in 13 sports and nine energy beverages, researchers found that damage to enamel was evident after only five days of exposure. Moreover, energy drinks were twice as harmful as sports drinks. “These drinks erode or thin out the enamel of the teeth, leaving them more susceptible to decay and sensitivity,” says Jain. 10

Mercer County, NJ

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Why We Might Need More Vitamin C

esearchers at the Linus Pauling Institute at Oregon State University, a leading global authority on the role of vitamin C in optimum health, forward compelling evidence that the recommended dietary allowance (RDA) of vitamin C should be raised to 200 milligrams per day for U.S. adults, up from its current levels of 75 mg for women and 90 mg for men. The RDA of vitamin C is less than half of what it should be, scientists argue, because medical experts insist on evaluating this natural, but critical, nutrient in the same way they do for pharmaceutical drugs, and consequently reach faulty conclusions. The researchers base their recommendations on studies showing that higher levels of vitamin C could help reduce chronic health problems including heart disease, stroke and cancer, as well as underlying causal issues such as high blood pressure, chronic inflammation, poor immune response and atherosclerosis. Even at the current low RDA, U.S. and Canadian studies have found that a quarter to a third of the total population is marginally deficient in vitamin C and up to a fifth of those in such groups as students, smokers and older adults are severely deficient in it.

Yogurt Hinders Hypertension

E Not So Nice Rice

ew research by the nonprofit Consumers Union (CU), which publishes Consumer Reports, may cause us to reconsider what we place in our steamer or cookpot. Rice—a staple of many diets, vegetarian or not—is frequently contaminated with arsenic, a known carcinogen that is also believed to interfere with fetal development. Rice contains more arsenic than grains like oats or wheat because it is grown in water-flooded conditions, and so more readily absorbs the heavy metal from soil or water than most plants. Even most U.S.-grown rice comes from the south-central region, where crops such as cotton were heavily treated with arsenical pesticides for decades. Thus, some organically grown rice in the region is impacted, as well. CU analysis of more than 200 samples of both organic and conventionally grown rice and rice products on U.S. grocery shelves found that nearly all contained some level of arsenic; many with alarmingly high amounts. There is no federal standard for arsenic in food, but there is a limit of 10 parts per billion in drinking water, and CU researchers found that one serving of contaminated rice may have as much arsenic as an entire day’s worth of water. To reduce the risk of exposure, rinse rice grains thoroughly before cooking and follow the Asian practice of preparing it with extra water to absorb arsenic and/or pesticide residues; and then drain the excess water before serving.

ating yogurt could reduce the risk of developing high blood pressure, or hypertension, according to new research presented at the American Heart Association 2012 Scientific Sessions. During their 15-year study, researchers followed more than 2,000 volunteers that did not initially have high blood pressure and reported on their yogurt consumption at three intervals. Participants that routinely consumed at least one six-ounce cup of low-fat yogurt every three days were 31 percent less likely to develop hypertension.

See CU’s chart of arsenic levels in tested rice products at Tinyurl.com/ ArsenicReport. natural awakenings

March 2013

globalbriefs News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.

Windy Woes

Solving Wind Power’s Hidden Pollution Problem The U.S. Department of Energy reports that although wind power accounts for just over 4 percent of domestic electrical generation, it comprises a third of all new electric capacity. Even with the freedom from coal or oil that wind power creates, a major component of the generating devices, the turbine blades, has its own carbon footprint that needs examining. Some of the blades are as long as a football field, and the metal, fiberglass or carbon composites must be mined, refined, manufactured and transported, all consuming energy and creating materials that are difficult to recycle when they reach the end of their usefulness and are replaced. Christopher Niezrecki, a member of the University of Massachusetts-Lowell Wind Energy Research Group, estimates the United States will have as many as 170,000 wind turbines by 2030, creating more than 34,000 discarded blades each year. The next generation of blade material may come from natural cellulose fibers and bio-based plastics derived from soybean, linseed and other vegetable oils, instead of oil-based polymers. A $1.9 million National Science Foundation grant is funding the research. Source: FastCoexist.com

Dishpan Plants

Waste Water Cuts Fertilizer Use The effluent created by household sinks, washing machines and showers, known as gray water, could provide a new, lowcost source of irrigation for landscape plants that cuts down on the amount of fertilizer required to maintain them. The nonprofit Water Environmental Research Foundation’s (WERF) new report shows that many plants used for landscaping benefit from the use of gray water (Tinyurl.com/graywaterreport). The study looked at seven homes in Arizona, California, Colorado and Texas with new and longstanding gray water systems that recycle wastewater to irrigate outdoor plants. Although the soil irrigated with gray water showed higher levels of cleaners, antimicrobials and sodium compared with areas irrigated with fresh water, there was enough nitrogen present in gray water to reduce or eliminate the need for additional fertilizers. Not all plants responded positively, but WERF Communications Director Carrie Capuco says, “Gray water can be successfully used with the right plant choices.” Guidelines include heavily mulching the area where gray water is supplied to minimize contact with pets. 12

Mercer County, NJ

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Coyote Ugly

Critters Becoming New Urban Pioneers Stray dogs and feral cats in our cities may be supplanted by raccoons, foxes and coyotes if current trends continue. Even mountain lions and bears are unexpectedly showing up in urban landscapes. Evidence suggests that clashes between humans and other predators will increase and potentially intensify. Ohio State University Biologist Stan Gehrt stated, “The coyote is the test case for other animals,” at an EcoSummit 2012 conference in Columbus, Ohio. “We’re finding that these animals are much more flexible than we gave them credit for, and they’re adjusting to our cities.” Coyotes, commonplace around many metropolitan areas, don’t seem to mind the density, with some packs each confining themselves to a onethird-square-mile territory. Eradication efforts have sometimes faltered, partially because of public backlashes sympathetic to wild animals, plus a pattern in which new coyotes tend to quickly move into areas where other animals have been evicted. Gehrt poses the question, “Are we going to be able to adjust to them living with us or are we not going to be able to coexist?” Source: The Christian Science Monitor

Better Cafeterias

Superior Soil

School Lunches Improving Nationwide The Physicians Committee for Responsible Medicine (PCRM) 2012 School Lunch Report Card found that public school districts in Florida, Maryland, Tennessee and Nebraska rose above federal guidelines for serving healthy school lunches, with some in Georgia and Missouri also receiving good marks. But most schools nationwide can improve. PCRM dietitians analyzed elementary school meals at 22 districts participating in the National School Lunch Program. The average grade is now a B (84.4) compared with the national C+ average (78.7) in 2008. Schools delivering poor grades still offer chicken-fried steak fingers, breaded catfish, pork nuggets and other high-cholesterol menu items. To read the complete report, visit HealthySchoolLunches.org.

Food Feelings

Restaurant Ambiance Affects Diners’ Appetites The mood in a restaurant can help diners enjoy their meals more and eat less, according to study results published in the journal Psychological Reports. After transforming part of a fast food Hardee’s restaurant in Illinois with milder music and lighting, researchers found that customers ate 18 percent fewer calories than diners in an unmodified seating area. Brian Wansink, Ph.D., a professor of marketing and consumer behavior at Cornell University, in New York, explains, “It didn’t change what people ordered, but what it did do was lead them to eat less and made them more satisfied and happier.” Wansink, author of Mindless Eating: Why We Eat More Than We Think, asks, “If softer music and softer lighting seem to get people to eat less in a fast food situation, why not try the same thing at home?”

School Safeguard How to Build a Bike Train

In 1969, according to the National Center for Safe Routes to School, 48 percent of kids ages 5 to 14 regularly walked or biked to school. In 2009, it was just 13 percent. One major reason for the change is that parents don’t feel safe letting kids bicycle around town on their own. Bike trains—in which an adult chaperone rides a predetermined route, adding children along the way— can make it easier and safer for kids to get to school. To start a DIY bike train, find a group of interested parents through school and neighborhood message boards and newsletters; assess the area to create routes; distribute flyers and get feedback; determine bike train dates and times; host a community meeting; and post selected routes online.

Organic Farming Sustains Earth’s Richness

Famed as the happiest country on Earth, the Himalayan Kingdom of Bhutan is now aiming to become 100 percent organic, phasing out artificial chemicals in farming in the next 10 years. Agence France-Presse reports that Bhutan currently sends rare mushrooms to Japan, vegetables to up-market hotels in Thailand, its highly prized apples to India and red rice to the United States. Jurmi Dorji, of southern Bhutan’s 103-member Daga Shingdrey Pshogpa farmers’ association, says their members are in favor of the policy. “More than a decade ago, people realized that the chemicals were not good for farming,” he says. “I cannot say everyone has stopped using chemicals, but almost 90 percent have.” An international metastudy published in the Proceedings of the National Academy of Science that analyzed 74 studies on soils in fields under organic or conventional farming practices has found that over time, the carbon content in the organic fields significantly increased. For farmers everywhere, that means organic agriculture results in a richer, more productive soil, with plenty of humus, which is conducive to higher yields. Peter Melchett, policy director at Britain’s Organic Soil Association, says a primary benefit of a country becoming 100 percent organic is an assurance of quality to consumers that creates both an international reputation and associated market advantage.

Source: Yes magazine natural awakenings

March 2013

Feeding Ourselves Well

Urban Gardening Takes Root

70 percent of these gardens are in urban or suburban areas. “We’re seeing a new crop of farmers that defy stereotypes,” observes David Tracey, owner of EcoUrbanist environmental design in Vancouver, Canada, and author of Urban Agriculture. “Some are office workers leaving unsatisfying jobs, techie types learning the trade in universities and back-to-theland folks that happen to live in cities. Others are activists taking on the industrial farm system, folks adopting trends or entrepreneurs that see opportunities in the rising prices of quality food and the proximity of millions of customers.”

Opportunities and Pitfalls

by John D. Ivanko and Lisa Kivirist

“I

n just one-twelfth of an acre, including lots of paths and a compost heap, our family grows the vast majority of the fresh vegetables we need, plus a decent chunk of our fruits and berries,” says Erica Strauss. “It’s not a huge garden, but we still feel nearly overwhelmed with the harvest in late August.” Her family of four tends a diversity of edibles on their urban lot in a suburb of Seattle, Washington. Word has spread because Strauss writes about her experiences via Northwest Edible Life, a blog about food growing, cooking and urban homesteading. “Every kid on the block has picked an Asian pear off my espalier and munched on raw green beans,” she notes. “Even picky eaters seem pretty interested when they can pick tasty treats right from the tree or vine.” We don’t need to live in a rural area or on a farm to grow our own food. By the close of World War II, nearly 40 percent of all fruits and vegetables supplying Americans stateside were grown in victory gardens in the communities in which they were consumed.

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Today, these small plots are often termed kitchen gardens, comprising parts of household lawns, schoolyards, balconies, patios and rooftops. Fresh taste and the security of local food supplies in case of manmade or natural upheavals are drawing more people to gardening.

Garden Cities

“Urbanization, a major demographic trend, has implications for how we grow and consume food,” observes Roger Doiron, founder of Kitchen Gardeners International. “If we agree that feeding more people fresh, local foods is a priority, we’re going to need to landscape and, in many cases, retrofit urban and suburban areas for increased food production.” Millions of Americans now participate in growing mainstay foods. According to a 2009 study by the National Gardening Association, 31 percent of all U.S. households grew food for their families in 2008, and more have since the economic downturn. Bruce Butterfield, the association’s research director, estimates that nearly

Urban gardening has unexpected advantages in its use of organic waste like coffee grounds from a local coffee house and rainwater from area rooftops. Converting lawns at schools, churches and empty city lots into community gardens fosters community connections, improves access to affordable nutritious foods and creates employment opportunities. A widespread challenge to the trend is dealing with the quality of urban soil and testing for possible toxins. Often, urban soil must be improved using compost and other nutrients before plants can prosper. A nearby irrigation source is also required. “One potential problem for urban gardeners may be the community reaction to an edible landscape,” admits Strauss. “In some cities, edible gardens in the front yard or even the common parking strip are celebrated and even officially encouraged. But in communities where lawn is still king and city codes regarding vegetation are vague and open to interpretation, one complaint from an anonymous neighbor can become an exhausting political and legal fight.”

Feeding Community

Community gardens often transform vacant lots and other marginal land into green growing places. In Chicago, The Peterson Garden Project, an awardwinning nonprofit program, has been turning unsightly empty lots into raisedbeds in which residents learn to grow their own food since 2010. “Nationally, it’s been found that having a community garden on unused

land increases property values, decreases crime and promotes a sense of unity with neighbors and others,” explains LaManda Joy, president and founder of the project. “We work with property owners on the short-term use of their land to enhance the community in which they eventually plan to develop.” “Participating in a community garden serves up a lot of individual victories,” says Joy. “Improved health and nutrition, learning a new skill, teaching kids where food comes from, productive exercise, mental well-being, connecting with others and saving money—community gardens help make all of this possible.”

Being Prepared

“How many recalls have we seen because some food item has been contaminated and people have suffered or died as a result? I am concerned about the safety and security of our food supply,” says Wendy Brown, whose family tends a quarter-acre garden with raised and landscaped beds and containers wrapped around their home plus an onsite greenhouse in a beach resort suburb of Portland, Maine. “As a mother, it concerns me that I might feed my children something that will hurt them. High-fructose corn syrup, genetically engineered crops and BPA-lined cans

are all making headlines. It just seems smarter to grow it myself; that way, we have more control over what our family is eating.” Brown is one of more than 3 million Americans that are following FEMA recommendations in preparing for any event that might disrupt food supplies. Her book, Surviving the Apocalypse in the Suburbs, shares everything her family has done to safeguard themselves, including growing produce, caring for animals and canning, freezing, drying, cold storage or fermenting foods for later use. “For me, it’s more about being prepared for the everyday things that are happening, like increases in food and fuel prices or a loss of family income,” Brown says. “If we’re growing at least some of our own food, I have a lot less to worry about when such things happen.” The family also keeps rabbits and ducks, plus egg-laying and meat-providing chickens that can total 40 animals in the summer at their “nanofarm”. These also supply natural fertilizer for the crops. Nearby beehives provide 20 pounds of honey each year. Because the foods they produce are solely for their personal use, the Browns are exempt from regulatory restrictions. “Our neighbors love what we’re doing,” says Brown, whose house is close enough they can chat across their

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Help Us Serve You Better

Helpful Resources Green Restaurant Association, DineGreen.com Kitchen Gardeners International, KGI.org Northwest Edible Life, NWEdible.com The Peterson Garden Project, PetersonGarden.org Uncommon Ground, UncommonGround.com Urban Farm Online, UrbanFarmOnline.com Urban Garden Magazine, UrbanGardenMagazine.com Urban Gardens, UrbanGardensWeb.com

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March 2013

front porches. “One says our initiative reminds him of growing up in Maine pretty much self-sufficient. The other tells friends and coworkers they aren’t worried if things really go bad because they have us as neighbors.”

Growing Green Thumbs

Local Foods Grow on Menus

“M

any restaurants are seeking to lower ‘food miles’ and offer fresher, more local food,” reports Michael Oshman, founder and CEO of the Green Restaurant Association, which certifies sustainably operated restaurants. The 500-plus restaurants certified since 1990 include university, government and corporate cafeterias. The award-winning Uncommon Ground restaurant, in Chicago’s Edgewater neighborhood, maximizes the nation’s first certified organic rooftop farm using just 654 square feet of soil. Combined with its Wrigleyville restaurant’s “sidewalk farm”, client chefs receive 1,200 pounds of fresh produce each year, valued at more than $5,600. Ingredients not grown onsite are sourced directly from regional farms, with their names often appearing on the menu. Community education is also part of the program. According to the “What’s Hot” National Restaurant Association nationwide survey of chefs, hyperlocal food sourcing, including rooftop farms, was the fifth-most-popular trend in 2011. Also in the top 10 were locally grown produce sourced from area farmers, farm-branded ingredients and sustainability. “Customers now have an opportunity to demand local and organic ingredients as much as possible,” concludes Oshman. More Americans than ever want to know the origin of what’s on their plate.

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“With some effort, urban gardeners can grow great vegetables anyplace that affords enough light and warmth,” advises Strauss, who gardens primarily in raised beds in her front and back yards. “I garden on the scale I do because I love it. It’s both relaxing and challenging, and we eat well.” Urban gardening methods are as diverse as the growing conditions, space limitations and financial resources of the gardener. “Lasagna” gardening—layering newspaper or cardboard and other organic materials on top—can be effective in urban areas because it involves no digging or tilling. Just as with making compost, alternate between brown and green layers. Once the materials break down, add plants to the newly created growing bed. Urban dwellers with limited space may employ square-foot gardening, intensively growing plants in raised beds using a growing medium of vermiculite, peat moss and compost. This method can yield fewer weeds and is easier on the back. “It’s an easy concept to grasp for new gardeners,” remarks Joy. “We use it to both maximize output in a small area and ensure healthy, organic, contaminant-free soil.” Rooftop gardens are becoming more common as larger agricultural operations use them to grow income crops. The U.S. Department of Agriculture considers anyone that sells more than $1,000 of produce to neighbors or area restaurants a farmer, rather than a gardener, so regulations may apply. For renters, just a few tomato

plants in a well-maintained container on a patio or deck can yield as much as 50 pounds of tomatoes by taking advantage of its microclimate, influenced by wind blocks, heated surfaces and reflected light from windows. Urban gardening is also thriving indoors in terrariums, window boxes and small greenhouses. Even partially lit rooms can support certain vegetables or herbs with grow lights. Aquaponic gardening, a closed-loop system that involves both fish and vegetables, expands the self-sufficient possibilities of a hydroponic system of growing plants fed by liquid nutrients.

Feeding Ourselves

With more than 80 percent of Americans currently living in urban and suburban areas, the questionable nutrition of many mass-produced foods, increasing pesticide and herbicide use by nonorganic farmers, greenhouse gas emissions from food transport and weather patterns altered by climate change, it’s past time to take back some control. Operating our own gardens and preparing our own meals turns us back into producers, not merely consumers. “For the most part, we’re just average suburbanites,” concludes Brown. “We just choose to have less lawn and more garden. A huge benefit is that we need less income because we’re buying less at the grocery store. Our goal is to semi-retire in our mid-50s—not because we’ve made a bunch of money, but because we’ve needed less money to live along the way.” John Ivanko and Lisa Kivirist, co-authors of Farmstead Chef (FarmsteadChef.com), ECOpreneuring and Rural Renaissance, operate the award-winning Inn Serendipity Bed & Breakfast, in Browntown, WI. They grow 70 percent of their organic food; the cost savings helped them become mortgage-free in their mid-40s.

healthykids

Six Powerhouse Foods for Kids With Palate-Pleasing Tips by Susan Enfield Esrey

s parents, feeding children nourishing foods is one of our most important jobs. Although most new moms and dads start with impeccable intentions (homemade baby food, anyone?), maintaining high family standards can be a challenge when many easygoing babies become toddlers and school-age kids are picky about what’s on their plate. It’s unfortunate, because the stakes are high. According to the American Heart Association, about one in three American kids and teens today is overweight or obese, and thus at greater risk for Type 2 diabetes and cardiovascular disease. A recent Australian study by the Telethon Institute for Child Health Research, in Perth, also has linked the “Western diet”—high in processed sugars, fats and starches, meats and salt, and low in fresh fruits and vegetables—to attention deficit hyperactivity disorder (ADHD) in adolescents. “When we looked at specific foods, having an ADHD diagnosis was associated with a diet high in takeaway foods, processed meats, red meat, high-fat dairy products and confectionary,” adds Professor Wendy Oddy, Ph.D., the

nutritional epidemiologist who led the study. She notes that more research is needed to determine the specific nature of the relationship. The good news is that it’s never too late to introduce healthy foods to a child. Here are six nutritional powerhouses children might actually eat. Avocado: Loaded with healthy monounsaturated fats, potassium and folate, creamy avocados are a natural early-childhood favorite, says Pediatrician Dr. Robert Sears, author of HappyBaby: The Organic Guide to Baby’s First 24 Months. How to eat: Spoon it out straight from the rind. Mash into guacamole with garlic and cilantro if desired. Use the spread (instead of butter or mayo) on wholegrain toast or a sandwich. Or, blend avocado’s goodness with cocoa powder, agave nectar, vanilla and water for an irresistible dip for fruit. Berries: Antioxidants in blueberries, raspberries and blackberries are well-known aids in helping to prevent illness and improve brain function, says Sears. Choose organically grown berries to avoid pesticide residues. Nutritionally, frozen berries are just as good as fresh, although fresh tastes best. Also try

antioxidant-rich acaí berries (in powder form or frozen smoothie packs) and dried goji berries. How to eat: Eat berries plain or add them to cereal or oatmeal; leave them whole or purée to pour over whole-grain waffles. Blend any type of berry with yogurt and bananas for a deliciously healthy smoothie. Chia seeds: Relatively new to the U.S. market, this South American grain (the most researched variety is Salba seeds) may be the world’s healthiest, says Sears. He notes that it’s gluten-free; provides more omega-3 fatty acids than any other plant food; contains six times more calcium than milk; and is a rich source of vitamin C, protein, fiber, magnesium and iron. Other options include hemp and flax seeds. How to eat: Sprinkle chia, hemp seed or ground flaxseed onto cereal, salad greens or brown rice. Add chia to juice to make a chia fresca. Spread nutty-tasting hemp seed onto natural nut butter sandwiches on whole-grain bread or crackers. Quinoa and amaranth: Nutritionally, these grains—traditional foods in South America and Africa, respectively—trump typical North American grains by far. Both are gluten-free and contain more protein and calcium than wheat, oats, rice or rye. How to eat: Triple-wash quinoa, vigorously rubbing grains to remove the bitter outside coating—then cook either quinoa or amaranth like rice for 20 minutes. Cook in heated water, then stir in applesauce and cinnamon and serve as a cereal; or cook in broth and then stir in chopped, fresh herbs. Wild salmon: “Wild salmon is perhaps the healthiest fish source of omega-3 fats and protein, the two most important nutrients that kids need to grow,” advises Sears. Choose wild-caught salmon (fresh or frozen) over farmed fish to avoid possible contaminants. How to eat: Glaze roasted fillets with orange juice and teriyaki sauce, or a mix of maple syrup, grated ginger and rice vinegar. Make a salmon and goat cheese (or Neufchâtel) tortilla wrap; then cut into spirals and serve. Susan Enfield Esrey is the senior editor of Delicious Living magazine.

natural awakenings

March 2013

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BACKYARD

CHICKENS The People’s Choice for Fresh Healthy Eggs by Lisa Marshall

s I work in my home office near Boulder, Colorado, I hear a soft, “Cluck-cluck-cluck,” from outside the window. Soon, it will crescendo into a piercing, “Baaaaaaawk,” as the largest of our seven hens—a plump Rhode Island red named Rojo—drops a warm, beige egg into her hay-filled nesting box. When my daughters, ages 8 and 10, return from school, they’ll tromp through the snow to our A-frame coop, fill their basket with a colorful assortment of bluish-green, brown and lavender eggs (some still warm) and skip off to a neighbor’s house to trade them for piggy bank cash. Such is the life of a backyard chicken farmer.

National Phenomenon Once viewed as the realm of rural poultry farmers and commercial egg factories, raising chickens has become a growing trend, with everyone from urban foodies to thrifty suburban housewives erecting makeshift coops, logging on to how-to websites and mail-ordering fuzzy, day-old chicks. Some are lured by the firm, buttery, nutrient-rich yolks and enhanced nutritional quality (a study by Mother Earth News found eggs from pasture-raised hens to contain twice the omega-3 fatty acids, three times the vitamin E, and one-third the cholesterol of conventional eggs). Some simply want to know where their food comes from. Others long for a bucolic touchstone in their frenzied city lives. “I see chickens as a critical piece of my landscape,” says Greg Peterson, co-author of Fowl Play: Your Guide to Keeping Chickens in the City. “They eat all my food scraps. They eat the bugs and the weeds. They 18

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produce nitrogen-rich fertilizer for the garden. Then they give me eggs.” Peterson keeps 15 chickens in his 80-by-160-foot yard in the heart of Phoenix, Arizona. His monthly local how-toraise-chickens courses currently pack in 50 to 60 people, from tattooed and pierced 20-somethings to retirees. Meanwhile, Rob Ludlow’s BackyardChickens.com, which started in 1999 as a coop-design clearinghouse, now boasts more than 50,000 members, who submit 7,000 posts a day. “We have doubled our production from five years ago, and it just keeps getting better and better,” says spokesman Jeff Smith, of Lebanon, Missouri-based Cackle Hatchery. The 70-year-old chicken hatchery used to cater mostly to farmers wanting large orders of baby chicks for meat or egg operations, and the occasional 4-H club. Now, it ships 140,000 freshly hatched chicks each week to unlikely farmers in urban centers like Seattle, Phoenix, Jersey City and Reno. “There is a little bit of fear out there about the economy, and people are looking at being more self-sufficient,” says Smith. “People are also interested in making sure the birds are being fed right, and not kept in a cage all of their lives.”

Bantamweight Contests Not all are fans of the urban poultry-farming boom. Disgruntled neighbors have called upon government leaders to either uphold or implement ordinances that view chickens as farm animals and ban them in urban areas. Some have complained of smelly coops and rodents (all avoidable via regular coop cleaning, proponents say). Others have squawked about noise. But in dozens of recent cases, the hens and their owners have won. In September 2008, for example, the city of Fort Collins, Colorado, passed an ordinance that allows city residents to keep up to six hens, as long as they buy a $30 permit, provide their birds with a ventilated, predatorresistant coop with two square feet of room per chicken, and keep the birds at least 15 feet from the neighbors. No roosters are allowed. Within the first year, 36 people had gained permits, including Connie Meyer, now the proud owner of four feathered friends. She likes that they follow her around as she works in the yard, eat out of her hands and provide her with eggs to trade for her neighbor’s fresh produce. “People assume it is going to be so much work, but they are incredibly easy to take care of,” she comments. “More than that, they are fun. It’s easy to get attached to them.” Lisa Marshall is a regular contributor to Natural Awakenings. Connect at LisaMarshall08@gmail.com.

GETTING STARTED

THE SCOOP ON A COOP BE SURE ITâ&#x20AC;&#x2122;S LEGAL. For a database of laws in 700 U.S. cities, log on to BackyardChickens.com/laws. Otherwise, check with the local zoning department. BUILD A BROODER. Baby chicks must be kept in a draft-free place for 60 days. Create an indoor pen, using a galvanized steel tub, a large dog crate or a cardboard box. Cover the bottom with pine shavings or torn paper towels (do not use newspaper, as the ink can harm chicks). Hang a heat lamp out of reach and keep it set at between 90 and 100Â° F, decreasing it by five degrees weekly. Make sure the brooder is large enough that chicks can move away from the heat if they wish. BUY HEALTHY CHICKS. Baby chicks can be bought from farm and ranch stores, or ordered online and shipped from commercial hatcheries like CackleHatchery.com. START SMALL AND SKIP THE ROOSTER. Start with five to 10 chicks (never buy just one, because they are very social). Choose a hardy breed known to lay regularly, such as Rhode Island reds or Barred Rock hens. Araucanas lay blue-green eggs and silver laced Wyandottes are among the prettiest chickens. Hens do not need a rooster in order to lay eggs. BUILD AN OUTDOOR COOP. Some people use a recycled storage shed; others build their own, using plans available online. Be sure to have two square feet of coop for each chicken, plus an enclosed outdoor run with four square feet per chicken. Note: In high wildlife areas, a lid on the run is essential. ENJOY THE EGGS. Chickens start laying after about six months. One hen will produce from 250 to 330 eggs a year, depending on the breed, before slowing down at about 3 years old and ultimately ceasing to lay.

natural awakenings

March 2013

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The Better Brain Diet Eat Right To Stay Sharp by Lisa Marshall

ith 5.4 million Americans already living with Alzheimer’s disease, one in five suffering from mild cognitive impairment (MCI), and the 2012 failure of several targeted pharmaceutical drug trials, many brain health experts are now focusing on food as a critical defense against dementia. “Over the past several years, there have been many well-designed scientific studies that show you are what you eat when it comes to preserving and improving memory,” says Dr. Richard Isaacson, associate professor of neurology at the University of Miami Miller School of Medicine and author of The Alzheimer’s Diet. In recent years, studies published in the Journal of the American Medical Association and Archives of Neurology have shown that people on a Mediterranean-type diet—high in antioxidant-rich fruits and vegetables, whole grains and fatty fish and low in refined carbohydrates and saturated fats—tend to fend off cognitive decline longer and be less prone to developing full-blown Alzheimer’s. Several small, but promising clinical trials further suggest that even people that have already begun to suffer memory loss may be able to slow or mildly reverse it via nutritional changes. Here’s how. 20

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Switch to slow-burning carbs: Mounting evidence indicates that the constant insulin spikes from eating refined carbohydrates like white bread or sugarsweetened sodas can eventually impair the metabolization of sugar (similar to Type 2 diabetes), effecting blood vessel damage and hastened aging. A high-carb diet has also been linked to increased levels of beta-amyloid, a fibrous plaque that harms brain cells. A 2012 Mayo Clinic study of 1,230 people ages 70 to 89 found that those that ate the most carbs had four times the risk of developing MCI than those that ate the least. Inversely, a small study by University of Cincinnati researchers found that when adults with MCI were placed on a low-carb diet for six weeks, their memory improved. Isaacson recommends switching to slow-burning, low-glycemic index carbohydrates, which keep blood sugars at bay. Substitute whole grains and vegetables for white rice, pastas and sugary fruits. Water down juices or forego them altogether. Choose fats wisely: Arizona neurologist Dr. Marwan Sabbagh, co-author of The Alzheimer’s Prevention Cookbook, points to numerous studies suggesting a link between saturated fat in butter, cooking oil, cheese and processed

meats and increased risk of Alzheimer’s. “In animals, it seems to promote amyloid production in the brain,” he says. In contrast, those that eat more fatty fish such as herring, halibut and wild-caught salmon that are rich in the anti-inflammatory omega-3 fatty acid DHA, are at lower risk. Sabbagh notes that DHA, when it’s a steady part of the diet, plays a critical role in forming the protective “skin of the brain” known as the bilipid membrane, and may possibly offset production of plaque in the brain, thus slowing its progression during the earliest stages of dementia. Aim for three weekly servings of fatty fish. Vegetarians can alternatively consider supplementing meals with 1,000 to 1,500 milligrams daily of DHA, says Isaacson. Eat more berries and kale: In general, antioxidant-rich fruits (especially berries) and vegetables are major preventers of oxidative stress—the cell-damaging process that occurs naturally in the brain as we age. One recent study published in the Annals of Neurology found that women eating high amounts of blueberries and strawberries were able to stave off cognitive decline 2.5 years longer than those that did not. Rich in antioxidant flavonoids, blueberries may even have what Sabbagh terms, “specific antiAlzheimer’s and cell-saving properties.” Isaacson highlights the helpfulness of kale and green leafy vegetables, which are loaded with antioxidants and brain-boosting B vitamins. One recent University of Oxford study in the UK of 266 elderly people with mild cognitive impairment found that those taking a blend of vitamins B12, B6 and folate daily showed significantly less brain shrinkage over a two-year period than those that did not. Spice up: Sabbagh notes that India has some of the lowest worldwide rates of Alzheimer’s. One possible reason is the population’s love of curry. Curcumin, a compound found in the curry-flavoring spice turmeric, is another potent antioxidant and anti-inflammatory. He recommends sprinkling one teaspoon of curcumin on our food ev-

inspiration ery day and cooking with antioxidantrich cloves, oregano, thyme, rosemary and cinnamon. A 2011 Israeli study at Tel Aviv University found that plaque deposits dissolved and memory and learning behaviors improved in animals given a potent cinnamon extract. Begin a brain-healthy diet as early as possible. “Brain changes can start 25 years before the onset of dementia symptoms,” says Sabbagh. “It’s the end result of a long process, so don’t wait. Start your prevention plan today.” Lisa Marshall is a freelance health writer outside of Boulder, CO. Connect at Lisa@LisaAnnMarshall.com.

Granola Bars 14 oz sweetened condensed milk 1 cup raisins 1½ tsp cinnamon 3 cup oats ½ cup walnuts ½ cup peanuts ½ cup sunflower seeds ½ cup chocolate chips Stir together all ingredients in a large bowl. Line a 15x10 jelly roll pan with aluminum foil and spray with no stick spray. Press mixture evenly in the pan. Bake for 25 to 30 minutes, or until golden brown, in a preheated 325 degree oven. Cool slightly when done, remove from pan and peel off foil. Cut into bars. Store loosely covered at room temperature. Source: Lori Beveridge

The Healing Power of Silence by Robert Rabbin

of our heart, where it breaks open to reveal another heart that knows how to meet life with open arms. Silence It was more than grace, an epiphany or a knows that thoughts about life are not life itself. If we touch life through mystical union; it was my soul’s homeSilence, life touches us back intimately coming, my heart’s overflowing love, my mind’s eternal peace. In Silence, I experi- and we become one with life itself. enced freedom, clarity and joy as my true Then the mystery, wonder, beauty and sanctity becomes our life. Everything self, felt my core identity and essential but wonderment falls nature as a unity-inanger, fear and love with all creation, When I return from away; violence disappear as and realized it is within silence I am less than if they never existed. this essence that we Knowing Silence learn to embody healwhen I entered: less is knowing our self ing in our world. harried, fearful, anx- and our world for the This Silence time. We only belongs to us all—it ious and egotistical. first have to be still until is who and what we Whatever the gift of that Silence comes are. Selfless silence from within to ilknows only the present silence is, it is one of forth luminate and embrace moment, this incredlessening, purifying, us, serving as the ible instant of pure life teaching and when time stops and softening. The “I” that teacher, path, redeeming and we breathe the high-alreturns is more loving restoring us in love. titude air we call love. In this truth-filled Let us explore Silence than the “I” who left. moment, we enter our as a way of knowing Self fully and deeply. and being, which we ~ Rabbi Rami Shapiro We know our own know, which we are. beauty, power and Silence is within. magnificence. As the It is within our breath, embodiment of Silence, we are perfeclike music between thoughts, the light tion itself, a treasure that the world in our eyes. It is felt in the high arc of needs now. Right now the Universe birds, the rhythm of waves, the innoneeds each of us to be our true Self, excence of children, the heart’s deepest pressing the healing power of our heart, emotions that have no cause. It is seen in Silence. in small kindnesses, the stillness of nights and peaceful early mornings. It is present when beholding a loved one, As a lifelong mystic, Robert Rabbin is an innovative self-awareness teacher and joined in spirit. author of The 5 Principles of Authentic In Silence, we open to life and Living. Connect at RobertRabbin.com. life opens to us. It touches the center ne day I disappeared into Silence…

natural awakenings

March 2013

greenliving

Mix it Up When shopping for plants, experiment with the way herbs from these two groups look when they are arranged together: n Upright growth habit: basil,

chives, dill, rosemary, sage n Mounding growth habit: marjo-

ram, parsley, thyme

The Herbal Kitchen Eight Easy Picks for Container Gardening Keep culinary herbs handy by growing them in a large pot just outside the kitchen door. by Barbara Pleasant

umans have had good reasons to grow basil, rosemary and other culinary herbs for thousands of years. Edible herbal accents and aromas enhance the beauty and flavor of every dish they touch, be they sprigs of fresh parsley tossed into hot couscous or marjoram and thyme sparking a savory risotto. A big garden isn’t needed to grow most kitchen herbs; in fact, it’s often better to grow these culinary gems in pots. In any household, the sweet spot for cultivating herbs is a puddle of sunshine near the kitchen door. Time and again, the cook will dash out to gather a handful of this or that while two or three dishes simmer on the stove. Dinner is less likely to boil over when herbs can be snagged in a matter of seconds.

Individual Pots vs. Container Bouquets Because small pots heat up and dry out faster than larger ones, herbs usually grow best in larger containers. Fourteeninch-wide plastic or fiberglass pots are lightweight, easy to handle and provide 22

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ample room for four or more plants. Half-barrel wooden planters are great and fixed oblong planters also work well. Cooks and gardeners will have the most fun combining upright herbs that reach for the sky with others that tend toward low, mounding growth. When shopping for seedlings, look for interesting ways to combine leaf textures and foliage colors, too. For example, anchor an herbal container bouquet with red-leafed basil and surround it with marjoram and thyme. Then, create a second container by combining silvery sage with green chives and curly parsley. This two-pot herb garden will produce a season’s worth of fresh flavors.

Eight Easy Herbs for Pots Basil’s spicy-sweet flavor with strong floral notes puts it on everyone’s planting list. This fast-growing annual loves warm weather. Basil planted in the early part of the growing season will produce numerous flowering spikes within a couple of months, which should be snipped off. The more basil is pinched back, the bushier it becomes.

Chives taste like very mild scallions, and plants will produce new leaves throughout the growing season, if trimmed regularly. These cold-hardy plants become dormant off-season and return the following year, featuring an early show of edible pink flowers. The slender, upright leaves combine well with other herbs. Dill is a fast-growing annual that prefers cool growing conditions. Its leaves, flowers and seeds carry a savory tang that enhances the flavor of pickles, marinated vegetables and breads. Placed in the center of a large pot, a single dill plant will grow more than two feet tall and may require staking. Marjoram deserves wider use, because the little plants combine a light oregano flavor with subtle notes of mint and lemon, and marjoram tastes good raw or cooked. Its lanky stems look lovely spilling over the sides of mixed containers. Parsley needs a bit more moisture than other herbs, so place it closer to the center than the edge in mixed containers. Both mild-flavored curly and more assertive flat-leafed Italian parsley do well in roomy containers. Rosemary tolerates strong sun and heat, so it’s a wise choice in hot months. Northerners grow rosemary as an annual, but in milder climates, these woody perennials can continue as a perennial for years. Rosemary’s piney flavor and aroma takes center stage in rice dishes and casseroles, and the woody stems make delightful skewers. Sage charms everyone with its luminous leaves, which may be gray-green or var-

iegated with pink and cream, depending on variety. Smoky sage is the definitive herb to pair with poultry, and it’s great with potatoes, too. Thyme is the flavorful herb that brings depth to many French and Cajun dishes. The fresh version is incomparable for lending savory flavor notes to fresh vegetables. Both English thyme and lowgrowing lemon thyme make appealing edge plants in mixed containers. Barbara Pleasant is the author of numerous gardening books, including Starter Vegetable Gardens: 24 No-Fail Plans for Small Organic Gardens. For more information visit BarbaraPleasant.com.

How to Transplant Herbs

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Follow these simple steps to get any container herb garden off to a strong start. 1. Water seedlings and set them in a shady spot. Meanwhile, fill a large container that has at least one drainage hole to within two inches of the brim with fresh potting soil. 2. Keeping seedlings in their nursery pots, array them into a pleasing arrangement, with the tallest plants placed near the center. Then, squeeze each plant from its nursery pot and nestle it into the soil in the selected spot. 3. Use scissors to trim off any broken branches and thoroughly water the container herb garden. Keep newly planted containers in a shady spot for about three days. In stationary planters, cover the plants with flowerpots to shade them from direct sunshine. Remove the shade covers after three days, water again, then start snipping bits of fresh herbs as needed for the kitchen. Herbs generally develop their best flavors when they receive sun most of the day. In hotter climates, move herb containers to partial shade during the hotter months to prevent excessive heat stress.

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Natural Awakenings’ Mercer County Edition Contact us at: 609-249-9044 LDBeveridge@NAMercer.com natural awakenings

March 2013

healingways

Beyond Cholesterol

How Triglycerides Take a Toll by James Occhiogrosso

or many adults, an annual physical involves routine blood tests, followed by a discussion of cholesterol and blood pressure numbers, along with prescribed treatment ranging from improved nutrition and exercise to drugs. Triglycerides tend to be relegated to a minor mention—if they are discussed at all—yet regulating triglyceride levels can improve health.

associated with the narrowing of arteries and impaired blood flow associated with cardiovascular disease. (Impaired blood flow also effects male erectile function.) Several recent studies, including one in the Annals of Internal Medicine, also suggest these could instigate the metabolic syndrome associated with the onset of diabetes and atherosclerosis, which can lead to stroke and cardiovascular disease.

Why Triglycerides Count

What Creates Triglycerides?

“High triglyceride levels usually accompany low HDL (good) cholesterol levels and often accompany tendencies toward high blood pressure and central (abdominal) obesity. These are the markers of metabolic syndrome and insulin resistance, very common disorders underlying obesity and increased risks of heart disease and Type 2 diabetes,” explains Dr. Andrew Weil on his website, DrWeil.com. While high triglyceride levels are not conclusively linked to the development of any specific disease, they are 24

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Triglycerides, a normal component of blood, are introduced into the body by the fat in foods. Some are produced in the liver as the body’s response to a diet high in simple sugars or carbohydrates—especially hydrogenated oils and trans-fats. Evidence reported by the National Heart, Lung and Blood Institute suggests that very high intakes of carbohydrates are accompanied by a rise in triglycerides, noting that, “Carbohydrate intakes should be limited to 60 percent of total calories.”

Many research scientists agree that the main cause for high triglyceride levels is the Standard American Diet, notoriously high in sugars and simple carbohydrates, trans-fats and saturated animal fats, and far too low in complex carbohydrates, vitamins and minerals; specifically, vitamins A, B, C, D and especially E, plus the minerals selenium, magnesium, silicon and chromium. Sugars added to soft drinks and food products, especially those containing high-fructose corn syrup, also raise triglyceride levels significantly. Dr. Jacob Teitelbaum, author of From Fatigued to Fantastic! and national medical director of the Fibromyalgia and Fatigue Centers, observes, “The average American gets about 150 pounds of sugar added to his/her diet each year from processed food, causing fatigue, metabolic syndrome, diabetes and a host of other problems.” Animal fats, like those in farm-raised red meats, typically contain a skewed ratio of the fats known as omega-3 and omega-6, with the latter dominating by nearly 20:1; a ratio also found in commercial packaged foods and baked goods. Many studies show such a high omega-6/omega-3 ratio tends to promote disease. Eating oily fish and healthy plant oils such as cold-pressed virgin olive and coconut oil, nuts, seeds and minimally prepared foods provides a more balanced ratio of omega fatty acids.

Lowering Triglyceride Levels Part of today’s medical paradigm focuses on lowering LDL (bad) cholesterol. As a result, many patients and doctors worry about cholesterol levels, but ignore triglycerides. The American Heart Association (AHA) recommends a triglyceride level of 100 milligrams per deciliter or less; about one-third of the population currently exceeds this. While drugs can help, the AHA does not recommend drug therapy except for people that have severe levels (more than 500mg/dL), which can increase the risk of acute pancreatitis. For those with high, but not severe levels, dietary and other lifestyle changes can be effective in lowering triglyceride levels.

Logically, reducing consumption of red meat and processed foods, especially those containing trans-fats, and increasing consumption of complex carbohydrates from whole grains, vegetables, fruits, nuts and legumes is recommended. AHA studies further show that daily supplementation of fish oil and full-spectrum vitamin E can reduce serum triglyceride levels significantly. In one study, fish oil containing at least 1,000 to 3,000 mg of omega-3 decreased such concentrations by 25 to 30 percent. In a 2009 study of a nationally representative group of 5,610 people published in the Archives of Internal Medicine, Dr. Earl S. Ford, of the U. S. Centers for Disease Control, found that about one-third had triglyceride levels above 150 mg/dL—considered somewhat high—while almost another 20 percent had high levels of 200-plus mg/dL. Always consult a knowledgeable health practitioner prior to beginning a new regimen. Just as with managing any aspect of health, care is required and knowledge is power. James Occhiogrosso, a natural health practitioner and master herbalist, specializes in salivary hormone testing and natural hormone balancing. His latest book is Your Prostate, Your Libido, Your Life. Find relevant articles at HealthNaturallyToday.com. Connect at 239-498-1547 or DrJim@Health NaturallyToday.com.

You don’t need a silver fork to eat good food.

How

Music Therapy Can Help Anxiety by Margaret Klussman, MA, MT-BC

ince Music Therapy has existed, it has used music to help clients reach physical, educational, social, behavioral, or emotional goals. Because of this ability to help with a variety of issues, it has been practiced with a variety of different people. Music Therapists work with clients of all ages, from geriatric clients with Alzheimer’s and dementia, to at risk teens, to children with developmental disabilities, to premature babies in need of stimulation. Therapists work with people receiving cancer treatments, mental illness, and several other ailments. But, can it help people trying to function in their everyday lives, who have a moderate amount of anxiety? Lullabies have traditionally been used to soothe babies, but as we grow, we tend to forget what difference music can make in reducing stress and anxiety in our lives. Music has an amazing track record for anxiety reduction. Research shows it can be effective with performance anxiety, test anxiety, and anxiety in general. When you add the element of therapy to the equation, it can be all the more effective, because one can receive not only the effects of the music, but the benefits of a trained Music Therapist designing a session to reduce your stress that is unique to you and your situation. So, how do we use music to reduce anxiety? There are a variety of ways to use it, but one in particular that is often used in music therapy practices is Relaxation with Music. In Relaxation with Music, a Music Therapist guides

their client through a relaxation method followed by music. This relaxation could involve imagining you’re in a far away place, tensing and relaxing different muscle groups one by one (known as Progressive Muscle Relaxation), or a combination of both. The music that follows can be live, and played by the Music Therapist, or recorded depending on the client’s needs and preferences. When combining music with one of these relaxation methods, the result often leads to a more relaxing experience than using either the relaxation or music technique alone. In any one area of Music Therapy, there is more to discuss than could ever fit into one article. If you’d like more information, visit the American Music Therapy Association website, MusicTherapy.org. Margaret Klussman is the Lead Music Therapist and a Business Development Manager at NoteAble Measures Music Therapy. She studied Music Therapy at Drexel University’s Master’s program where she gained experience working with a variety of populations. At Drexel, she also completed a thesis titled The Use of Progressive Muscle Relaxation and Sung Lullabies for College Students with Test Anxiety, which led to a focus of anxiety reduction in her clinical work. After completing her board exam, she worked with geriatric clients with Alzheimer’s and dementia before coming to work with NoteAble Measures Music Therapy. For more information, visit NoteAbleMeasures.com. See CRG, page 38.

~Paul Prudhomme natural awakenings

March 2013

healingways

Diet Detox

A Good Spring Cleaning Flushes Out Fats and Toxins by Ann Louise Gittleman

pring—when the natural world reawakens and bursts with renewed energy—is an ideal season to clean up our act. A cleansing diet to eliminate toxins from our body is as much a rite of spring as sweeping debris from our home. In my nutrition practice, I have often seen how after a sedentary winter of consuming heavier foods, our bodies may be carrying around as much as five to 10 pounds of toxic wastes. While a properly functioning human body has its own built-in detoxification system, it can be easily overwhelmed by today’s proliferation of environmental toxins. The newest environmental assault on the body’s detox system is electro-pollution, according to research highlighted in the 2007 BioIniative Report, a metastudy of 2,000 peer-reviewed studies compiled by an international group of researchers, scientists and health policy officials. Compounding the problem, Paula Baillie-Hamilton, a British medical doctor specializing in human metabolism, reported in The Journal of Alternative and Complementary Medicine that environmental toxins also play havoc with our body’s built-in weight regulation system. In short, the more toxic our body becomes, the harder it is to lose weight.

Detox Equals Weight Loss Clinical research from the University of Quebec as far back as 2002 suggests 26

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that toxins slow metabolism. It is widely held that because many toxins are fatsoluble and stored in body fat, as the fat melts away, the toxins are released into the bloodstream; this inhibits the production of thyroid hormone, with a resulting metabolic meltdown. According to Traditional Chinese Medicine, spring is the season to support the prime organs of detoxification—the liver and gallbladder. The liver alone impacts some 400 bodily functions, so it deserves support. The following symptoms recommend giving these organs some special care: n Chronic tension in neck and shoulders n Sensitivity beneath the rib cage (particularly the right side) n Feeling tired and sleepy after eating n Nausea, especially after eating fatty foods n Hormonal imbalances with hot flashes due to perimenopause or menopause n Premenstrual irritability and bloating n Light-colored stools n Waking between 1 a.m. and 3 a.m.

Detox Diet Basics Start off each morning for two weeks (or up to a maximum of two months), with hot lemon water, perhaps spiced with cinnamon and ginger, for an added metabolic boost. The antioxidant D-limonine in lemon thins bile and is helpful in breaking down fat-trapping

toxins. Use the juice of one small lemon to eight ounces of warm water. Then, sip a total of 64 ounces of cran-water between meals throughout the day. Mix one ounce of unsweetened cranberry juice per seven ounces of pure water. Cranberry helps to balance pH, suppress hunger and combat cellulite and water retention, while drawing out fatty wastes by targeting lymph (a secondary circulatory system beneath the skin that works to rid the body of toxic wastes, bacteria, heavy metals, dead cells, trapped proteins and fat). Sipped daily, this antioxidant- and phenol-rich elixir works to help reduce bloating and melt fat from hips, waist and thighs. Nutrient-rich spring greens like arugula, collard or dandelion greens, lettuce, parsley, spinach, Swiss chard and watercress are classic foods used in a spring detox. Other good choices are antioxidant foods that supply the body with glutathione, the liver’s premier antioxidant, also known as, “the toxic waste neutralizer,” which is vital to organ detoxification. Broccoli sprouts are one of the best sources of glutathione; so is asparagus. Eating lightly steamed kale, Brussels sprouts, and cabbage can also support the liver’s ability to detoxify the body.  Finally, eating adequate protein is essential to ensure that the liver can produce the enzymes it needs to break down toxins into water-soluble substances for excretion. Protein plays a crucial role in tissue growth and healing, strengthening the immune system and burning fat. Eat at least 4 to 6 ounces of wild salmon, free-range organic poultry or hemp protein each day during detox. Choosing a daily dose of high-quality glutathione-boosting whey protein powder or a brown rice/yellow pea protein powder is another way to pump up the detox process. Such spring cleaning can help purge our body of toxins and give our whole system the cleansing boost it needs, simultaneously preparing it for even more healthy weight loss in coming months. Ann Louise Gittleman, Ph.D. and certified nutrition specialist, is an award-winning New York Times bestselling author and media expert. Fat Flush for Life is the latest in her book series on body detoxification and weight loss.

wisewords

Sustainable Foods & Social Philanthropy A Conversation with Nell Newman by Ellen Mahoney

ollowing in her famous parents’ footsteps, Nell Newman, daughter of actors and environmental activists Joanne Woodward and Paul Newman, launched Newman’s Own Organics in 1993 with business partner Peter Meehan. She is also the author of The Newman’s Own Organics Guide to a Good Life: Simple Measures that Benefit You and the Place You Live. Since 1982, the Newman’s Own Foundation, which originated with her father’s company, Newman’s Own, has donated more than $300 million to educational and charitable organizations worldwide.

Why did you decide to create Newman’s Own Organics? In 1989 I worked as the development director for the Santa Cruz Predatory Bird Research Group, trying to raise money for this small nonprofit. I was very motivated to do this work because I was dumbfounded by how the peregrine falcon and the bald eagle populations were being decimated due to the use of the synthetic pesticide DDT. But raising money for this organization wasn’t easy. I started to look closely at the business model Dad was working on at the time to produce and sell high-quality products, with profits going to various charities. I thought it was a great idea that could be done a little differently, and decided to create an organic line of food products. My hope was to have the line support organic agriculture and better the environment, while providing funds to worthy nonprofits.

Did your parents always support your definition of truly healthy food? I grew up in an old Colonial farmhouse in Westport, Connecticut, and my parents were always interested in healthy food and cooking. Mom had been a health foodie since the late ’60s, and she taught me how to cook at an early age. Dad taught me how to fish and how to pick ripe produce from the local farm stand. But I realized that Dad associated all health food with nut loaf topped with yeast gravy and “atomic” muffins, made with heavy whole wheat. He had some stubborn ideas about what he thought organic food really was. So, one year, I secretly prepared a totally organic Thanksgiving dinner for the family. When Dad finished his plate I asked, “So, how did you like your organic dinner?” He was surprised and knew he’d been had, but also realized that organic food didn’t have to taste funny. Our first product

for Newman’s Own Organics, an organic pretzel, became Dad’s favorite snack.

How do you advocate for the principles of sustainable agriculture? My big goal in life is to support the growth of organic agriculture, because the impact is profound. Our company uses as many organic ingredients in our products as we possibly can. Today, I also love to farm organically in my backyard. I have nine chickens, a peach tree, a couple of citrus trees and four raised beds for fruits and vegetables.

What role did social responsibility play in your family life? I knew my parents were politically active, but “socially responsible” wasn’t even a term when I was growing up. They never lectured or made a big deal about their philanthropy; I only learned about it through their example. Dad’s company began because people loved his homemade salad dressing; he was always putting it in big wine bottles and giving it away. Although he thought it was a harebrained idea and was told that celebrity products usually fail, he eventually decided to sell it. In the first year he made $890,000; at that time he was at the peak of his acting career and instead of pocketing the money, he donated it to selected charities.

Why did you decide to develop a line of organic pet foods? When I was a kid, we had five dogs, six cats and a pet skunk. I was also a budding ornithologist, and as a teenager I practiced the art of falconry, because the peregrine was my favorite bird. I’ve always loved animals, so organic pet food seemed like a natural product line extension to me. It was a challenge to convince Dad, but we finally launched the pet line in 2005 and it’s been highly successful. Because the type of food an animal eats affects its quality of life, it’s vital to make sure pets receive the highest quality of foods that are closest to what they would eat in the wild. Plus, the happier our animals are, the happier we are. For more information, visit NewmansOwnOrganics.com/ index.php. Ellen Mahoney is a writer and radio producer. Email evm@infionline.net. natural awakenings

March 2013

greenliving

it uses less fuel to keep the tar at a pourable temperature. Switching from traditional hot asphalt technology also reduces emissions.

Transforming Aluminum and Glass

RECYCLING EVERYDAY REFUSE What Happens after the Blue Bin is Emptied by Avery Mack

ach blue recycle bin filled with plastic, aluminum, glass, paper and cardboard helps the environment, because it reduces landfill, takes less energy to repurpose materials than to make new ones and gently reminds us that thoughtful consumption is healthier for people and the planet. But what do all those recyclables turn into?

Repurposed Plastics

Plastic milk jugs turn into colorful playthings at Green Toys, of Mill Valley, California. Repurposing one pound of recycled milk jugs instead of making new plastic saves enough energy to run a computer for a month. All packaging is made from recycled content and printed with soy ink, so it can go into the blue bin again. GreenToys.com’s online counter shows the number of containers recycled—more than 10 million to date. Fila Golf’s Principal Designer Nancy Robitaille says, “Recycled PET (polyethylene terephthalate), a core Fila cooling fabric, 28

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is used throughout our collection. Each fully recycled PET garment reuses about two-and-a-half 20-ounce plastic pop bottles.” Patagonia customers are encouraged to return their old coat when buying a new one. Coats in good condition are given to people in need; the PET fleece lining from retired coats is sent to ReFleece, in Somerville, Massachusetts, where it is cleaned and turned into recyclable protective cases for iPads, e-readers and cell phones. “We expect to make 10,000 cases this year from 2,000 jackets,” says Jennifer Fellers, ReFleece’s CEO. “We use low heat to press the cases into shape.” Vancouver, Canada, which plans to be the greenest city in the world by 2020, includes recycled plastic from bags and water bottles in laying down warm asphalt mix for roads because

In 2012, Do Something.org partnered with Alcoa to challenge teens to recycle aluminum cans. For every 50 cans collected during a two-month period, they were awarded a chance to win a $5,000 scholarship. The sponsors note that recycling one can saves enough energy to light a 100-watt bulb for 20 hours. The final total was 1,152,569 cans kept out of landfills. “Aluminum can be recycled an infinite number of times,” says Beth Schmitt, director of recycling programs for Alcoa, which has centers nationwide and cash-back programs for community fundraisers. “We remelt the collected cans, then roll out coils of new can sheets. This process can be repeated without any loss of strength—that’s why we call aluminum the ‘miracle metal.’ If every American recycled just one more can per week, we would remove 17 billion cans from landfills each year.” Wine bottles become designer drinking glasses at Rolf Glass, in Mount Pleasant, Pennsylvania. “Our designs give used bottles a second life,” says owner Rolf Poeting. Refresh Glass, of Phoenix, Arizona, salvages and preps the bottles. “Then, our glass cutting and diamondwheel engraving technology transforms them into sophisticated Glacier Glass,” continues Poeting. “This seems to be a trend in many industries, to find additional uses for another company’s recycled products.” Rewined, of Charleston, South Carolina, also exemplifies this principle. It uses wine bottles to hold their soy-based, cotton-wicked candles,

roofing from old newspapers or magazines and cardboard, made durable by infusing it with asphalt. It’s placed atop existing roofs, which means no discarded shingles. Each day, 40 to 50 tons of recycled paper goods find new life in Ondura products, available at most home improvement stores. Sound inside Buick Lacrosse and Verano vehicles is dampened via a ceiling material made partly from reused cardboard shipping boxes. Paint sludge from General Motors’ Lansing, Michigan, Grand River assembly plant becomes durable plastic shipping containers for Chevrolet Volt and Cruze engine components. Some 200 miles of absorbent polypropylene sleeves, used to soak up a recent oil spill in the Gulf of Mexico, were converted into air deflectors for the Volt, preventing 212,500 pounds of waste from entering landfills. As part of its community outreach, 250 shipping crates from GM’s Orion assembly plant became raised garden beds for a Southwest Detroit community garden. A

which provide 60 to 80 hours of winescented burn.

Second Life for Paper

Purina’s Yesterday’s News and Second Nature litter for cats and dogs, respectively, is made from recycled paper and absorbs waste upward from the bottom of the litter box for easier cleaning. The unscented litter pellets are three times as absorbent as clay, non-toxic and nearly dust-free. Hedgehogs, mice, gerbils, hamsters, guinea pigs and reptiles also like Yesterday’s News for bedding. On average, 44 million pounds of paper are annually recycled for these products. According to the Environmental Protection Agency, the United States annually generates 11 million tons of asphalt shingle waste, mostly from reroofing tear-offs and new installation scrap, comprising 8 percent of construction waste. Each recycled ton saves a barrel of oil. OFIC North America, of Fredericksburg, Virginia, creates its Ondura corrugated

local entrepreneur turned donated sound absorption material into coats that also serve as sleeping bags for the homeless.

Old Tires Transformed

The Rubber Manufacturers Association reports that Americans discard 300 million tires each year, each one having consumed about seven gallons of oil in its manufacture and poised to add to Earth’s landfills. Lehigh Technologies’ micronized rubber powder (MRP), made by freezedrying discarded tires and pulverizing them into a fine powder, changes the equation. MRP is now used in many items, from new tires, roads and building materials to shoes. It feels good to place used items in the blue bin instead of the trash, knowing that more and more companies are helping to put these resources to good use. Connect with freelance writer Avery Mack at AveryMack@mindspring.com.

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animal. We want every adoption to be the best match possible.

WALKING THE TALK Marlane Barnes Fosters Rescue Dogs by Sandra Murphy

ctress Marlane Barnes recently made her feature film debut as Maggie of the Irish Coven, in The Twilight Saga: Breaking Dawn Part II, building on a growing résumé of films, TV and theater credits. A current resident of Los Angeles, she actively supports the nonprofit Best Friends Animal Society, a local no-kill facility, and serves as national spokesperson for Spay First. To date, her foster dogs include India, Birdie, Archie and Wally, with more to come.

Why is fostering rescue dogs important? Fostering is a good way to find the right dog for your personality and circumstances. Dogs aren’t accessories, chosen on looks alone. Fostering allows you to see what breed, size, temperament and activity level works best. When India, the first dog I fostered, was adopted, she went to a home that suited her nature and needs. Birdie, a 6-year-old golden retriever-beagle mix,

came to me when her shelter time was up. After two months, Birdie was placed with a family that was willing to deal with an older dog’s health issues, and it’s worked out well for all parties.

What do you try to teach the dogs to make them more adoptable? We take a lot of walks during our six to eight weeks together. Teaching them to sit, be petted, take treats gently and behave well on a leash all helps. I also expose them to new experiences. We visit the coffee shop, meet kids and take hikes; in these ways, I learn what the individual dog enjoys. It takes some of the guesswork out of the equation. Fostering is like a halfway house for dogs; after living with them, I can vouch for them, as well as voice any concerns about the family situation. I feel strongly that the dog must be treated as part of the family, whose schedule has to work with having a dog, and that dog in particular. It’s a matter of finding the right person for the

Animals are such agreeable friends—they ask no questions; they pass no criticisms. ~George Eliot

Who takes care of your foster dog when you are at work? I have a group of creative friends who jump in to help. It’s easy to ask them to help with a foster dog because it lets them be part of the rescue. That way, they are doing a favor more for the dog than for me.

How do spay/neuter programs benefit shelter animals? When I was 10, I volunteered at the Humane Society in Fort Smith, Arkansas, so being the spokesperson for Spay First is a natural fit. High volume/low cost spay/neuter programs are the fastest way to reduce pet overpopulation and the number of animals ending up in shelters. Every year, taxpayers spend billions of dollars to house, euthanize and dispose of millions of animals. Spay/neuter is a commonsense way to permanently solve the problem. Spay First works to keep the cost less than $50, especially in rural and lower income areas, and actively campaigns to make this a community priority around the country.

How can caring people help? Donate money or items found on a shelter or rescue unit’s wish list. Walk a shelter dog to keep it social and active. Foster a dog to see if having a dog fits and enhances your life. The rescue group pays the bills, support is available and it’s a good way to explore the possibility of adoption. Once you know for sure, adopt. Also talk about the benefits of fostering and adopting dogs and the importance of affordable spay/neuter programs for dogs and cats in your community. Spread the word that it is not okay to buy a puppy or kitten in a store when we are discarding millions of shelter animals each year that desperately need homes. Puppies are cute, but older dogs already are what they’re going to be— what you see is what you happily get. For more information or to make a donation, visit SpayFirst.org. Sandra Murphy is a regular contributor to Natural Awakenings magazines.

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naturalpet

Holistic is Best Natural Care for a Sick Pet by Dr. Shawn Messonnier

he best course of action for any pet that appears to be sick is to see a holistic vet early, before a disease can progress or before the pet has been made even more ill by improper conventional treatment.

Downsides of Conventional Treatment

Many sick pets brought to a holistic vet’s office may not have been formally diagnosed, even if they’ve been receiving medical treatment by a conventional doctor for weeks or months. In most cases, the standard blanket prescriptions of antibiotics and corticosteroids—regardless of the cause of illness—have failed to produce positive results. Worse, such drugs carry side effects that can make the pet even sicker; indiscriminate use of antibiotics, for example, has led to antibiotic resistance in bacteria, making it harder to treat serious infections when antibiotics are the only viable treatment option. So by the time the holistic doctor sees them, the condition of these pets may have worsened. The good news is that with precise diagnosis of the underlying issues, most sickly pets can be treated with good success. Because a holistic approach to

healthcare relies on individual factors, the exact treatment will vary according to the patient and situation. A cookiecutter treatment will not be very helpful.

Holistic Nutrition Therapy Helps

Owners can take several steps to provide relief for a suffering pet right away while awaiting the results of proper diagnostic tests. In my practice, three vet-supervised nutrition therapies have been shown to be effective in stabilizing a sick pet for the 24 to 48 hours needed to return test results before the appropriate treatment can be initiated. Ask the attending veterinarian for other safe, comforting measures he or she likes to recommend. First, most sick pets benefit from receiving fluid therapy (intravenous or subcutaneous) in a veterinary hospital. The fluids rehydrate and help detoxify the pet by causing increased urination that flushes out cellular toxins. Second, injectable vitamins C and B complex added to the fluids often have a temporary pick-me-up effect, reducing lethargy and improving appetite. Third, using supplements selected to restore homeostasis also helps make the pet feel better and encourages healthy eating. I like to use a natural immunity support I developed called Healthy

Chi, which contains amino acids, potassium, green tea, ginseng, gotu kola and the herb astragalus. Homeopathic combinations also can be useful; I’ve developed a natural remedy combining gallium, colchicum, hydrastis, anthraquinone and glyoxal.

Case Studies Exemplify Success

Two recent cases illustrate the benefit of an informed holistic approach. Gus, a 7-year-old male standard poodle, had a history of inflammatory bowel disease and gastrointestinal cancer. He did well immediately following cancer surgery, but then became lethargic and showed a disinterest in food. So, we conducted a fecal analysis and complete blood profile. While awaiting test results, I prescribed the recommended nutrition therapies, along with a special diet. The next morning, the owner reported that Gus was feeling and acting much better, including showing more interest in eating. His owner was pleased with this rapid response and relieved to avoid unnecessary medication. A young Persian cat arrived in our office with a chronic herpes virus infection. Percy’s owner made an appointment because the feline had a congested nose and wasn’t eating as much as normal. Natural treatment for the herpes virus began with the amino acid lysine and the herb echinacea, both also helpful in preventing cold and flu. Supportive care for the general malaise and lack of appetite relied on the same recommended nutrition therapies and again resulted in overnight improvements in the pet’s attitude and appetite; the nasal congestion left during the following week. While antibiotics and corticosteroids can be helpful in properly diagnosed cases, using natural therapies can provide quick relief without the harmful side effects often seen from the use of conventional medications. Shawn Messonnier, a doctor of veterinary medicine practicing in Plano, TX, is the award-winning author of The Natural Health Bible for Dogs & Cats and Unexpected Miracles: Hope and Holistic Healing for Pets. Visit PetCareNaturally.com.

natural awakenings

March 2013

fitbody

shows. “People can save thousands of dollars by combining five to 10 exercises into a burst-training workout routine,” which will burn calories and increase muscle mass, says Joe Vennare, co-founder of the Hybrid Athlete, a fitness website.

Myth 4: Too Late to Start Many people feel they are too old or out-of-shape to even begin to exercise, or are intimidated by the idea of stepping into a yoga studio or gym. “Stop wasting time reading diet books and use that time to go for a walk,” advises Exercise Physiologist Jason Karp, Ph.D., author of Running for Women and Running a Marathon for Dummies. “In other words, get moving any way you can.”

FITNESS MYTHS

DEBUNKED 11 VITAL TRUTHS by Lynda Bassett

he U.S. Centers for Disease Control and Prevention (CDC) has concluded that more than a third of Americans today are overweight. Yet it also reports that at least 30 percent of us don’t exercise at all, perhaps partly due to persistent fitness myths.

Myth 1: Lack of Opportunity Even the busiest person can fit in some exercise by making simple changes in their daily routine. Take the stairs instead of the elevator, do squats while watching television, deliver a message in person instead of via email, take a desk break to stretch or stand while talking on the phone. Even fidgeting is beneficial. The point is to be as active as possible during otherwise sedentary hours.

Myth 2: No Time The CDC recommends that each week, adults should exercise 150 minutes—the average duration of a movie—but not all at once. To make it easy, break it up into various exercise activities in daily, vigorous, 10-minute chunks.

Myth 3: Unaffordable Activities like walking, bicycling and even jumping rope can be done virtually anywhere, anytime. Individuals can create a basic home fitness center with a jump rope, set of dumbbells and not much more. Borrow an exercise video or DVD from the library or follow one of the many television fitness 32

Mercer County, NJ

NAMercer.com

Myth 5: No Pain, No Gain Suffering isn’t required. In fact, feeling pain can indicate possible injury or burnout. Still, consult a doctor before beginning any exercise program. “Do not hurt yourself,” says Charla McMillian, a certified strength and conditioning specialist, attorney and president of FitBoot – Basic Training for Professionals, in San Francisco. “Rather, aim for a point of gentle discomfort,” she advises.

Myth 6: Must Break a Sweat Perspiring is related to the duration and intensity of the exercise, but some people just sweat more than others. “How much (or little) you sweat does not correlate with how many calories you are expending,” assures Jessica Matthews, an experienced registered yoga teacher and an exercise physiologist with the American Council on Exercise.

Myth 7: Dieting is Enough Women especially fall prey to the myth that they don’t need to exercise if they are a certain dress size. Even those at a healthy weight can be in greater danger of contracting disease and shortened lifespan than obese individuals that regularly participate in physical activity, according to a recent study by the National Center for Biotechnology Information, in Bethesda, Maryland. Health experts recommend combining regular activity with consuming lean proteins, healthy fats, limited starches and no added sugars.

Myth 8: Stretch Before Exercising New research from the American Council on Exercise recommends stretching at the end of a workout. “It is safer and more effective to stretch muscles that are properly warmed and more pliable,” says Matthews, who also recommends beginning a workout with simple movements such as

arm circles and leg swings. She notes, “Stretching can help to improve posture and flexibility, plus reduce overall stress.”

Myth 9: Crunches Cut Belly Fat There’s no such thing as spot reducing. While crunches strengthen abdominal muscles, they will not shrink your waistline, says Karp. Instead, try exercises such as squats, lunges and yoga plank holds or kettlebell repetitions to lose stubborn belly fat.

Myth 10: Women Using Weights Get Bulky The truth is that most weightlifting women won’t end up with a big, bulky physique because they have less testosterone, are smaller in size and have less muscle tissue than men, advises Matthews. “Any kind of strength training will help improve bone density, increase muscle mass and decrease body fat in both men and women.”

Myth 11: Exercise is Hard Physical activity should be fun. It’s best to start simply, add a variety of physical activities and challenges and keep at it. Schedule time for exercise and treat it like any other daily appointment; don’t cancel it. Alexander Cortes, a nationally certified strength and conditioning coach with Ultimate Fighting Championship Gym, in Corona, California, concludes, “When health is a priority, exercise is the most important appointment you can keep.”

THINK BEFORE YOU BUY:

1. Is it recycled

or made from sustainable materials?

2. Is it resource saving? 3. Is it vintage or pre-owned? Asking these questions before you buy can help you make a green choice.

Lynda Bassett is a freelance writer near Boston, MA. Connect at LyndaBassett.com.

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March 2013

calendarofevents

NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Calendar@NAMercer.com for guidelines and to submit entries.

Friday, March 1

markyourcalendar Free Reiki Friday Relieve stress, ease pain, bliss out with a free 10-minute session.

March 1 • 12-2pm Sign up begins at 11am or email

RosemaryAndOm@yahoo.com to reserve a spot. First come, first serve. Rosemary & Om 88 Orchard Rd, Skillman

Monday, March 4

markyourcalendar Saturday, March 2 Maple Sugar Memories – Bring your family to enjoy the maple syrup made on site this year. After a short walk to visit our tapped trees and the evaporation station, take our maple syrup taste test challenge. Dress for wintery weather; boots recommended. Adults and families welcome, registration is required. Cost $10/$15 members/non-members. Stony Brook-Millstone Watershed Reserve, 31 Titus Mill Road, Pennington. 609-737-7592. TheWatershed.org. Maple Sugaring – 11am-3pm. Howell Living Farm, 70 Wooden’s Ln, Lambertville. Info: 609-737-3299.

Discover Serenity of T’ai Chi Chih Free. Joy through movement class, great for beginners. Need better balance, concerned about high blood pressure, is quality sleep a challenge?

March 4 • 6:30-7:30pm For more information and to learn how to save on class fee, contact Siobhan:

609-752-1048

Siobhan@NextStepStrategiesLLC.com

NextStepStrategiesLLC.com

Sunday, March 3

markyourcalendar Qi Gong 5-week session. Qi Gong is a gentle method of exercising; while helping the beginning student to release daily tensions, and increase energy. Suitable for all ages and experience levels.

March 3 • 6-7pm Cost of series $50 (drop-ins $12 per class) Contact Jim Slaymaker at:

609-616-2281 Jim@Acupuncture2Heal.com Acupuncture2Heal.com 405 Rte 130 N, East Windsor

Destiny Arts, 4 Tennis Ct, Hamilton Dig Yoga Studio – 12pm. DIG offers the highest caliber yoga instruction that optimally aligns the body, mind and heart. The DIG team leads by example, making efforts to model what is ‘life-enhancing’ and shed what is not. Whole Foods Market Wellness Club, 3495 Rte 1 S, Princeton. Register 609-799-2919, in store orPrincetonWellnessClub@ WholeFoods.com.

Tuesday, March 5 Introduction to Retirement Lifestyle – 7pm. Free. This single session offers an introduction to planning for retirement or a major lifestyle change. Presenter: Carol King. Princeton Public Library, 45 Witherspoon St, Princeton. For more information, contact Carol King or Susan Hoskins at the Princeton Senior Resource Center, 609-924-7108, or info@PrincetonSenior.org.

Thursday, March 7 Birthing Basics Class – 7-9pm. 4-week session. Comprehensive program for expectant parents provides information and answers to questions concerning labor and delivery. Parents will learn the signs of labor, relaxation and breathing techniques, and comfort measures to promote a positive birth experience. The third session of each series will include a tour of our Center for Maternal & Newborn

Mercer County, NJ

NAMercer.com

Care. Dress comfortably and bring two pillows. Cost $125/couple. Register at PrincetonHCS.org. University Medical Center of Princeton at Plainsboro, 1 Plainsboro Rd, Plainsboro. Guided Aromatic Meditation – 7-8pm. Combining oil infused with crystals and music designed to enhance the vibrations of the crystals, relaxation, awareness and clarity is cultivated. Bring crystals or special stones to class. Gemma Bianchi, Aroma therapist. Fee $10. RWJ Hamilton Center for Health & Wellness, 3100 Quakerbridge Rd, Hamilton, Classrooms 4. Register: RWJHamilton.org. Pre-Natal Yoga – 6-7pm. 4-class series. Exercise with a certified prenatal yoga instructor in a class that encourages flexibility, endurance and strength through physical poses. This specialized class for expectant mothers can help you meet and bond with other pregnant women and prepare for the journey of being a new parent. No prior yoga experience needed, bring a yoga mat. Fee $32. RWJ Hamilton Center for Health & Wellness, 3100 Quakerbridge Rd, Hamilton, Classrooms 2 & 3. Register: RWJHamilton.org. Self Hypnosis Class – 7pm. Instructed by Luis Brown. Whole Foods Market Wellness Club, 3495 Rte 1 S, Princeton. Register 609-799-2919, in store or PrincetonWellnessClub@WholeFoods.com.

Friday, March 8 Men in Retirement – 2pm. Free. Come and meet other men who are making or have made the transition into retirement. Suzanne Patterson Center, 45 Stockton St, Princeton. For more information, contact Carol King or Susan Hoskins at the Princeton Senior Resource Center, 609-924-7108, or email info@PrincetonSenior.org. Woodcock Watch – 6-7:30pm. Discover the local avian harbinger of spring, the woodcock, on a short hike on the Watershed Reserve trails with Education Director Jeff Hoagland. Join us at dusk as we watch and learn more about their spring courtship dance and fascinating life. Co-sponsored by Washington Crossing Audubon. Cost $5. Stony Brook-Millstone Watershed Reserve, 31 Titus Mill Road, Pennington. 609-737-7592. TheWaterShed.org.

Saturday, March 9 From Dude to Dad – 10am-12pm. Becoming a father is a life changing event; come learn the tools necessary to get you off to a successful start. The class covers specific, hands-on skills like changing a diaper, swaddling and soothing an infant, changing family roles, work/family balance and the wide range of challenges a new dad experiences. Cost $25. RWJ Hamilton Center for Health & Wellness, 3100 Quakerbridge Rd, Hamilton, Classrooms 2 & 3. Register: RWJHamilton.org. Visit from Horse Doctor, Dentist & Shoer – 11 am-3pm. Howell Living Farm, 70 Wooden’s Ln, Lambertville. Info: 609-737-3299. Watershed Nature Camp Open House – 2-4pm. Free. Summer is just around the corner! Kids ages 3-16 and their families can meet Camp Director Tammy Love, learn about our camp and register for this summer! Registration for Open House is not required. Additional Open Houses: April 13 and May 11. Stony Brook-Millstone Watershed Reserve, 31 Titus Mill Road, Pennington. 609-737-7592. TheWaterShed.org.

Sunday, March 10 Winter Duck Walks – 1-3pm. Howell Living Farm, 70 Wooden’s Ln, Lambertville. Info: 609-737-3299. Qi Gong – 6-7pm. See March 3 listing. East Windsor.

Tuesday, March 12 Getting Ready for Spring, Read & Explore – 10am. Get ready to wake up from winter and prepare to start gardening. Reading is a selection from “Frog and Toad are Friends”. Each child plants seeds to take home. Everyone welcome. Cost $5/child. Preregistration requested. Terhune Orchard. 330 Cold Soil Rd, Princeton. For more information 609-9242310 or TerhuneOrchards.com.

Wednesday, March 13 Meditative Yoga – 3pm. Blend the physical form of yoga (asana) with the ancient yogic breath work (pranayama) so that the senses that divert the mind to the external environment are drawn inward, calming the restless mind. Whole Foods Market Wellness Club, 3495 Rte 1 S, Princeton. Register 609-799-2919, in store, or PrincetonWellnessClub@ WholeFoods.com.

Workhorse Rides – 11am-3pm. Howell Living Farm, 70 Wooden’s Ln, Lambertville, Info: 609737-3299.

Sunday, March 17 Qi Gong – 6-7pm. See March 3 listing. East Windsor.

Thursday, March 21 The 12 Principles Discussion – 7-8:30pm. Free, The Mercer Free School. The study of practical tools for creating true abundance in all the areas of your life. Explore how to use and understand the principles, agreements and concepts to improve all the aspects of life, from work and school, to family and with community. Lawrence Branch of Mercer County Library System, 2751 Brunswick Pike, Lawrenceville. For more information call Nobo Komagata at 609-403-2383, email mfs1@insi2.org or visit The12Principles.blogspot.com. Birthing Basics Class – 7-9pm. See March 7 listing. Plainsboro. Pre-Natal Yoga – 6-7pm. See March 7 listing, Hamilton.

Simple Suppers – 6-7pm. Led by Michael Tuccillo, CDM, BA, culinary arts, and each session will explore the dietary guidelines of a chronic disease and offer recipes tailored to fit into most meal plans. A registered dietician will answer your questions. Fee $10. RWJ Hamilton Center for Health & Wellness, 3100 Quakerbridge Rd, Hamilton, Healthy Cooking Kitchen. Register: RWJHamilton.org.

Birthing Basics Class – 7-9pm. See March 7 listing. Plainsboro. Pre-Natal Yoga – 6-7pm. See March 7 listing, Hamilton.

Friday, March 15 Farmers & Crafters Winter Market – 11am – 5pm. inside the Community Room of the Princeton Public Library. Fresh vegetables, fruits, breads, mushrooms, jams, cheeses, and more plus selected group of crafters. 55 Witherspoon St, Princeton. For more information 609-356-0558 or visit Princeton FarmersMarket.com.

Saturday, March 16 Getting Ready for Spring, Read & Explore – 10am. See March 12 listing, Princeton. Pruning Class – 11am. Free. Gary Mount, owner of Terhune Orchards, is offering a free pruning class in his orchards. Mr. Mount will explain how he prunes and answer questions right out in the orchards. He will also discuss new varieties of fruit trees suitable for planting by the homeowner and the difference between various rootstocks. The class will be held rain or shine. Terhune Orchard. 330 Cold Soil Rd, Princeton. For more information 609-924-2310 or TerhuneOrchards.com.

markyourcalendar Spring Equinox Detox Yoga Intensive Start your spring equinox detox with a yoga intensive led by Tracey Ulsafer

March 24 • 1-4pm Cost: $40 One Yoga & Wellness Center Rte 130 N, East Windsor

Info: 609-918-0963, OneYogaCenter.net Qi Gong – 6-7pm. See March 3 listing. East Windsor.

Wednesday, March 27 Reiki Sharing Evening – 7-9pm. Trained practitioners are invited to share Reiki with each other. Bring a pillow and a small sheet and blanket. Fee $5. RWJ Hamilton Center for Health & Wellness, 3100 Quakerbridge Rd, Hamilton, Classroom 4. Register: RWJHamilton.org. Sleep Center Expo – 6-8pm. Free. The RWJ Hamilton SLEEP CENTER is trusted for compassionate, safe treatment of sleep disorders. Put sleepless nights to rest at our state-of-the-art SleepCare Center. Physicians and sleep specialists perform the latest sleep tests and conduct highly personalized sleep studies in secure, home-like surroundings. 1 Union Street, Robbinsville. Register at RWJHamilton.org.

Thursday, March 14 Farmers & Crafters Winter Market – 11am – 5pm. inside the Community Room of the Princeton Public Library. Fresh vegetables, fruits, breads, mushrooms, jams, cheeses, and more plus selected group of crafters. 55 Witherspoon St, Princeton. For more information 609-356-0558 or visit Princeton FarmersMarket.com.

Sunday, March 24

Thursday, March 28 Birthing Basics Class – 7-9pm. See March 7 listing. Plainsboro.

Friday, March 22 Tiny Tot Walk – 10-11am. Join Naturalist Pam Newitt for an outdoor exploration of the natural world – enjoy songs, stories, a simple craft and a snack. All children must be walking and accompanied by an adult. Come dressed for the out-of-doors – we always take a walk outside on our trails. Children 18-36 month with adult. Cost $7/$10 member/ non-member. Stony Brook-Millstone Watershed Reserve, 31 Titus Mill Road, Pennington. 609-7377592. TheWaterShed.org.

Saturday, March 23 Outdoor Adventures – 10 am-2pm. For ages 6-9. Registration required, cost $10. Meet at Hunt House, Rosedale Park. Information: Jenn Rogers 609-3030706 or JRogers@MercerCounty.org. WPST Easter Egg Hunt – 10am – 2pm. Mercer County Park Festivals Ground. For information contact Jaclyn Roth at 609-419-0300. Lambing/New Faces – 10am – 2pm. Howell Living Farm, 70 Wooden’s Ln, Lambertville, Info: 609-737-3299. Nature Camouflage Egg Hunt – 3-4pm. Wander through the fields and forests of the Watershed Reserve with our Teacher-Naturalists to see how many naturally dyed eggs you can discover. Children should bring a basket or bag for egg gathering. Children age 3-10. Fee $8/child. Stony Brook-Millstone Watershed Reserve, 31 Titus Mill Road, Pennington. 609-737-7592. TheWaterShed.org.

Pre-Natal Yoga – 6-7pm. See March 7 listing, Hamilton.

Saturday, March 30 Hoofing to Help – 11am-2pm. Mercer County Equestrian Center. To benefit New Jersey equine rescue charities. Trail ride, Gymkhana Games on horseback, and horse training demonstrations by Kenny Davis. Info: 609-730-9059. Henhouse Visits – 11am-3pm. Howell Living Farm, 70 Wooden’s Ln, Lambertville, Info: 609-737-3299. Bunny Chase – 1-3pm. Free. Follow the treasure hunt clues and find spring surprise at the end of the hunt. For children ages 2 - 8 years. Each child can make a bunny to take home; everyone can enjoy a Terhune Orchards bunny cookie. Pony rides offered too. Celebrate the end of a long winter and the beginning of our spring season on the farm. Event weather dependent. Terhune Orchard. 330 Cold Soil Rd, Princeton. For more information 609-924-2310 or TerhuneOrchards.com.

Sunday, March 31 Bunny Chase – 1-3pm. See March 30 listing. Princeton.

natural awakenings

March 2013

ongoingevents NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Calendar@NAMercer.com for guidelines and to submit entries.

daily Trenton Farmers’ Market – 9am-6pm, Tues-Sat; 10am-4pm, Sun. Closed Mondays. Local specialties, vegetables, organic food, fruits and crafts. 960 Spruce St, Trenton. 609-695-2998. Contact@ TheTrentonFarmersMarket.com.

Hatha Karma Yoga – 8-9am. Donation class. One Yoga & Wellness Center, 405 Rte 130 N, East Windsor. Info: 609-918-0963. OneYogaCenter.net.

wednesday

Gentle Yoga – 10-11:15am. One Yoga & Wellness Center, 405 Rte 130 N, East Windsor. Info: 609-9180963. OneYogaCenter.net.

Bright Beginnings – 10:30-11:30am. This informative, relaxed group is for parents and caregivers of infants. Each week focuses on a different topic of interest to new parents, and guest speakers are occasionally featured. Infants and children under 4 years of age are welcome to attend with the parent or caregiver. $5 payable at door. Princeton Fitness & Wellness Center, Princeton North Shopping Center, 1225 State Rd, Princeton. 609-683-7888.

T’ai Chi Chih – 6:30-7:30pm. Joy through movement class, great for beginners. Need better balance, concerned about high blood pressure, is quality sleep a challenge? For more information and to learn how to save on class fee, contact Siobhan at 609-7521048 or email Siobhan@NextStepStrategiesLLC. com. or visit NextStepStrategiesLLC.com. Class location DestinyArts, 4 Tennis Ct, Hamilton. Kid’s Yoga – 4:30-5:15pm. Benefits of children’s yoga for ages 5-11. One Yoga & Wellness Center, 405 Rte 130 N, East Windsor. Info: 609-918-0963. OneYogaCenter.net. Children’s Martial Arts Class - 5-5:45pm. Ages 6-8. PAMA’s Children’s Program provides traditional martial arts theory with a practical and realitybased physical martial arts program. Our program is one that is value and character oriented. The character qualities of respect for self and for others, humility, perseverance, self-control, honesty, and cultivation of an indomitable spirit are emphasized and cultivated in every class. Princeton Academy of Martial Arts, 14 Farber Rd, Princeton. Call to schedule a free individual lesson: 609-452-2208. PAMAUSA.com. Breast Cancer Support Group – 6-7:30pm. 3rd Tues. No registration required walk-ins welcome. UMCP Breast Health Center, 300B PrincetonHightstown Rd, East Windsor Medical Commons 2, East Windsor.

Mercer County, NJ

NAMercer.com

Meditation Group – 6:45-8:15pm. Free. This group consists of mutually-supporting students of meditation, who are willing to share their practice and pursue their wellness without a “teacher.” Lawrence Community Center, 295 Eggerts Crossing Rd., Lawrenceville. Info: Nobo Komogata 609-403-2383, email mfs1@insi2.org or mfs.insi2.org/meditation. Tai Chi Classes – 7:30-9:45pm. $15/class, drop-in welcome. Led by Frank Malinowski. One Yoga & Wellness Center, 405 Rte 130 N, East Windsor. Info: 609-918-0963. OneYogaCenter.net.

Pre-Natal Yoga – 11am. Led by Leslie Hadley. One Yoga & Wellness Center, 405 Rte 130 N, East Windsor. Info: 609-918-0963. OneYogaCenter.net.

friday

T’ai Chi Chih – 8:45-10:15am. Joy through movement class, great for beginners. Need better balance, concerned about high blood pressure, is quality sleep a challenge? For more information and to learn how to save on class fee, contact Siobhan at 609-7521048 or email Siobhan@NextStepStrategiesLLC. com. or visit NextStepStrategiesLLC.com. Class location Energy for Healing, 4446 Main St, Kingston.

Breastfeeding Support Group – 11am-12pm. Expectant parents will learn about the benefits of breastfeeding, getting started, positioning, nutrition, pumping and avoiding common problems. Facilitated by Lactation Consultant. Free. PHC Community Education & Outreach Program, 731 Alexander Rd, Ste 3, Princeton. 888-897-8979.

Adult Martial Arts Class: Silat – 7pm. There are hundreds of systems of Silat found in Indonesia, Malaysia and the Southern Philippines. These arts were designed for survival in real combat, not for sport or tournaments. Some Silat systems specialize in close-quarter combat from a standing position, while others specialize in ground fighting, taking the attacker to the ground and using strikes, pressure points and locks. Princeton Academy of Martial Arts, 14 Farber Rd, Princeton. Call to schedule a free individual lesson: 609-452-2208. PAMAUSA.com. Bordentown City Environmental Commission – 7:30pm. 2nd Wed. Carslake Community Center, 209 Crosswicks Creek, Bordentown. BCEC@mail. com. BCEC.us.

thursday 4 Mom’s Networking Hour – 1-2pm. Weekly parenting topics with RWJ Hamilton experts and sharing with other moms. RWJ Hamilton Center for Health & Wellness, 1 Hamilton Health Place, Hamilton. 609-584-5900.

CPAP Workshop – 6pm. 3rd Thurs. Free workshop provided by the Sleep Care Center for patients with sleep disorders. A respiratory therapist will provide CPAP education, adjust CPAP pressures, refit masks and discuss the importance of CPAP/BiPAP usage. RWJ Hamilton Center for Health & Wellness, 1 Hamilton Health Place, Hamilton. 609-584-6681. Adult Martial Arts: Bruce Lee’s Art – 6:30pm. Jeet Kune Do/Jun Fan Gung Fu is the training methods and techniques originally developed by Bruce Lee. Jeet Kune Do incorporates four ranges of defense: kicking, punching, trapping hands and joint locking/grappling. Princeton Academy of Martial Arts, 14 Farber Rd, Princeton. Call to schedule a free individual lesson: 609-452-2208. PAMAUSA.com.

sunday

monday

Rise to the TASK Free Community Dinner – 4:306pm. First United Methodist Church, 187 Stockton St, Hightstown.

saturday Pre-Natal Yoga – 11am. Led by Leslie Hadley. One Yoga & Wellness Center, 405 Rte 130 N, East Windsor. Info: 609-918-0963. OneYogaCenter.net. Soup Kitchen – 4:30-6pm. 3rd Sat. Volunteers arrive at 3pm. Free hot meal served. VFW Post 5700, 140 Dutch Neck Rd, Hightstown. Information: Adrenne 609-336-7260. SPOT (Safe Place for our Tweens) – 7-10pm. 1st Sat. Allows 9-12-year-old youngsters to “hang out” at the YMCA under the supervision of trained YMCA staff. Basketball, indoor soccer, music, karaoke, swimming, access to the wellness center, video games in our Youth Interactive Center and the snack stand are offered. A Hamilton Area YMCA Membership is not required for participation. Dress comfortably for the activities you wish to participate in. 1315 Whitehorse Mercerville Rd, Hamilton. 609-581-9622 x 21103. Info@HamiltonYMCA. com. HamiltonYMCA.org.

communityresourceguide Connecting you to the leaders in natural healthcare and green living in our community. To be included, email LDBeveridge@NAMercer.com or call 609-249-9044 to request our media kit.

ACUPUNCTURE Jim Slaymaker, L.Ac

405 Rte 130 N, East Windsor 609-616-2281 Jim@Acupuncture2Heal.com Acupuncture2Heal.com Schedule a complimentary consultation and learn how Traditional Chinese Medicine can safely and effectively relieve chronic pain and stress, restore sleep, boost energy, promote healthy digestion, and support OBGYN issues. Experienced Practitioner since 2004. See ad, page 15.

BODYWORK Siobhan Hutchinson, MA

Holistic Health Practitioner 609-752-1048 NextStepStrategiesllc.com Siobhan@NextStepStrategiesllc.com Enhance balance of Body/Mind/ Spirit through T’ai Chi Chih, Seijaku, Qigong, Reiki and Donna Eden Energy. Clients can choose classes or personalized one-onone sessions for deep relaxation and reducing the effects of stress.

CHIROPRACTIC Pennington ChiropractOR Dr. William Fogler 25 Rte 31 S, Pennington 609-737-2006

Practicing chiropractor in Pennington, located in Pennington Shopping Center. Focusing on increasing wellness and quality of life for a healthy spine and nervous system.

DOULA / MIDWIFE Mama’s Best Friend, LLC Devon Clement, PCD (DONA) Princeton 732-618-6995 Devon@MamasBestFriend.com MamasBestFriend.com

Teaching, love, and care for new parents: Postpartum doula Devon Clement provides a combination of practical skills and emotional support, so parents can relax and truly enjoy time with their baby. She also provides breastfeeding support, and troubleshoots sleep and other issues.

A NEW DAY A NEW APP

ENERGY WORK Rosemary & Om AromaCare & Energy Work

Relax Naturally... Live Peacefully... Ranessa Porter, Integrated Energy Therapy Master-Instructor and Reiki Practitioner 732-939-4471 RosemaryAndOm.com A nurturing space to blissfully, naturally and easily achieve peace, wellness, vitality and joy. Combining soothing scents and power of essential oils with warm, comforting currents of energy work to bolster your lifeforce energy; easing physical pain, shift heavy emotions, relieve stress and even release karma with AromaCare and Energy Work.

HOLISTIC DENTISTS PRINCETON CENTER FOR DENTAL AESTHETICS Dr. Ruxandra Balescu, DMD Dr. Kirk Huckel, DMD, FAGD 11 Chambers St, Princeton 609-924-1414 PrincetonDentist.com

Enjoy Natural Awakenings on the GO! Your healthy living, healthy planet lifestyle app for the iPhone & iPad. • NATIONAL DIRECTORY

We offer a unique approach to the health care of the mouth based on a holistic understanding of the whole body. Please contact us to learn how we can serve your needs. See ad, page 9.

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March 2013

Coming in April Natural Awakeningsâ&#x20AC;&#x2122;

SPECIAL ISSUE GREEN LIVING Celebrate the possibilities of sustained healthy living on a flourishing Earth.

MUSIC THERAPY NoteAble Measures Music Therapy, LLC 114 Straube Center Blvd Suite K-1, 10, Box H-12, Pennington Info@NoteAbleMeasures.com NoteAbleMeasures.com

PHYSICAL THERAPY & WELLNESS The Neurac Institute 800 Bunn Drive, Princeton 609-683-1010 Neuracpt.com

Providing music therapy services to people who wish to use music as a means to maintain health and wellness, or for those who need extra support.

NATURAL PRODUCTS

The Neurac Institute is a leader and innovator in Physical Therapy, Sports Rehab and Wellness. Along with offering Redcord, a revolutionary suspensionbased corrective exercise system, the Institute provides clients with a range of services using Pilates.

ORGANO GOLD INDEPENDENT DISTRIBUTOR

YOGA

Melissa Bridgewater 609-529-5524 UzimaCafe@aol.com Uzima.OrganoGold.com

Four Winds Yoga

Natural and organic products including beverages, nutraceuticals and personal care. Contact Melissa Bridgewater regarding her line of Gandoerma products for your everyday uses.

Jill Gutowski Suite K2, Straube Center 114 W Franklin Ave, Pennington 609-818-9888 FourWindsYoga.com Offering beginner, intermediate and advanced levels, semi-private and private lessons. Classes and workshops include Forrest Yoga, Forrest Basics, Yoga Fusion, Core, Core Flow, Deep Flow, Yoga Basics, Yoga Tune Up, Restorative Yoga, and Meditation.

NATURAL SERVICES BLACK FOREST ACRES

Trudy Ringwald Country Herbalist & Certified Reboundologist 553 Rte 130 N, East Windsor 1100 Rte 33, Hamilton 609-448-4885/609-586-6187 BlackForestAcres.Net

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