Natural Awakenings INW january 2018

E R F

E

HEALTHY

LIVING

8

Guidelines Restore Wheat to the Table

HEALTHY

PLANET

Dial Down

STRESS How to Stay Calm and Cool

EXPECT A MIRACLE

10,000

Five Ways to Manifest Your Desires

STEPS A DAY KEEPS DISEASE AWAY

Smart Eats for Healthy Weight Kids

August 2017 | Location-Edition | NaturalAwakeningsMag.com

January 2018 | Inland Northwest Edition | inwAwakenings.com January 2018

1

2

Inland Northwest

inwAwakenings.com

Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

Contents 12 UNDERSTANDING

15

NUTRACEUTICALS

How They Differ from Health Store Supplements

14 BACK TO BASICS with Five Healing Herbs

15 10,000 STEPS AND COUNTING

Keep Moving to Stay Fit

16 DIAL DOWN STRESS How to Stay Calm and Cool

20 EAT WHEAT AGAIN

Eight Ways to Restore Gut Health

21 RELEASE HOLIDAY

16

ADVERTISING & SUBMISSIONS

HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 509-869-4361 or email Publisher@inwAwakenings.com. Deadline for ads: the 10th of the month.

EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@ inwAwakenings.com. Deadline for feature articles: 5th of the month. News briefs and health briefs: 10th of the month.

CALENDAR SUBMISSIONS Email Publisher@inwAwakenings.com or visit inwAwakenings.com for more information. Deadline for calendar: the 10th of the month.

REGIONAL MARKETS Advertise your products or services in multiple markets!

Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

SEASON WEIGHT WITH HYPNOSIS

24

22 HEALTHY

WEIGHT KIDS

Food Choices that Prevent Obesity

24 DON’T OVERFEED FIDO

Plus Other Tips to Keep a Dog Cancer-Free

27 EXPECT A MIRACLE Five Ways to Manifest Our Desires

DEPARTMENTS 5 news briefs 8 health briefs 10 global briefs 11 eco tip 12 healing ways 15 fit body 20 conscious

eating 22 healthy kids

8 24 natural pet 27 inspiration 28 calendar 29 resource guide 31 classifieds January 2018

3

HEALTHY LIVING HEALTHY PLANET

letter from publisher

Courage Doesn’t Always Roar

INLAND NORTHWEST

I don’t know about you, but 2017 was a pivotal, challenging and,

PUBLISHER Amber McKenzie

EDITORIAL TEAM S. Alison Chabonais

Erin Lehn Floresca

Sara Peterson

Linda Sechrist

Sara Peterson DESIGN & PRODUCTION Helene Leininger

C. Michele Rose Chelsea Rose SALES & MARKETING Amber McKenzie

let’s face it, stressful year. I was still recovering from the loss of my beloved mom, quit the job I’d had for 13 years, and started a natural living magazine—hopefully you’ve heard of it! During those 12 months, I faced every fear I’ve ever had head on. “Bring it!” I declared to the universe, and she delivered. What I learned

along the way is that comfort zones, set routines, and expectations about what’s “sup-

CONTACT US Perry District, Spokane, WA 99202 Ph: 509-869-4361 inwAwakenings.com Publisher@inwAwakenings.com SUBSCRIPTIONS Subscribe online to receive FREE monthly digital magazine at inwAwakenings.com.

posed” to happen had thwarted my efforts at real growth, expansion, breaking free of limiting beliefs, and figuring out why I was here.

A voice deep inside me was crying out to discover my life’s purpose. That voice

is still urging me to move beyond the external world, out of my comfort zones, and far away from any thoughts and beliefs that have kept me small. Overall, 2017 was a year of surrender and going inward, where the landscape was harsh at times and the voices I had internalized during childhood were still loud and clear: “You’re not wor-

NATIONAL TEAM CEO/FOUNDER Sharon Bruckman

NATIONAL EDITOR Alison Chabonais

MANAGING EDITOR Linda Sechrist NATIONAL ART DIRECTOR Stephen Blancett SR. ART/MKTG. DIRECTOR Steve Hagewood FINANCIAL MANAGER Mary Bruhn FRANCHISE DIRECTOR Anna Romano FRANCHISE SUPPORT MGR. Heather Gibbs WEBSITE COORDINATOR Rachael Oppy NATIONAL ADVERTISING Kara Scofield Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com

© 2018 by Natural Awakenings. All rights reserved.

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

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

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

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

thy, Amber. You don’t belong.” Can anyone relate? Yet with perseverance, I moved beyond those voices and connected with that deeper part of myself that has quietly loved me my entire life.

This year, 2018, is about expansion, moving beyond limiting beliefs and capturing

our true essence. The feature story this month is on stress and natural ways to combat it.

Check out Rebecca Knight’s sidebar article on the power and science behind HeartMath and its effectiveness in combatting stress through connecting the heart and brain. She includes a gentle exercise to get you back into heart resonance, and away from the stress that can be all-consuming.

You will also find several news briefs and calendar events highlighting many fabulous

local happenings in our wellness community. Be sure to peruse our expanding Community Resource Guide as we have the region’s top holistic providers, services and products represented within.

When my stepmom, Rhonda, was going through chemotherapy for breast cancer

several years ago, there was a quote by Mary Anne Radmacher that she read daily that helped her get through the difficult days. It says, “Courage doesn’t always roar. Sometimes courage is the little voice at the end of the day that says, ‘I’ll try again tomorrow.’”

And so, my friends, I encourage us all to enter 2018 with the courage to create our

greatest and highest good for this new and magical year, one courageous day at a time.

Here’s to a happy and healthy 2018,

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

Never Glossy. Always Green.

Natural Awakenings is printed on recycled newsprint with soy-based ink.

4

Inland Northwest

Amber McKenzie, Publisher

inwAwakenings.com

HeartMath Course Offered Virtually

news briefs

Yuppy Puppy Opens Second Location in Downtown Spokane

T

he Yuppy Puppy pet supply store in north Spokane is opening a second location at 830 West Sprague Avenue in downtown Spokane. The new store opens in late January in the historic Michael Building and features high ceilings, exposed brick and some of the original terrazzo flooring.

“Yuppy Puppy Downtown offers a self-serve dog wash, full-service dog grooming, natural food, treats and supplements for dogs and cats, toys, clothes and more,” says owner, Aquila Brown. “Stay tuned for details about our Grand Opening celebration!”

Store hours are 10 a.m. to 6 p.m. Tuesday through Sunday. For more information, call 509467-8221 or visit YuppyPuppySpokane.com. See ad, back cover.

Pop-Up Barre Class and Donation Event in Coeur d’Alene

T

he Wellness Bar and BarreU are excited to partner up for a Shake for Smoothies pop-up event being held January 17 from 6 to 8 p.m. at the downtown Coeur d’Alene Wellness Bar.

Participants will get a chance to experience a festive BarreU workout from 6:15 to 7 p.m. followed by a lively social hour which includes a free Wellness Bar drink. “Everyone is welcome to attend and participate,” says Jenny Wiglesworth, owner of BarreU and fitness instructor.

“These pop-up events are a lot of fun, and all the proceeds go to the Union Gospel Mission.”

Cost: $5; includes workout and drink. Location: 312 North 4th St., Coeur d’Alene. For more information, contact 503-720-9451 or visit BarreUcda.com. See ads, pages 6 and 9.

R

ebecca Knight, owner of Blue Sky Services and certified HeartMath coach, is offering the HeartMath Revitalize You! course virtually January 8 to February 5.

This HeartMath course has produced proven results in reducing stress, increasing vitality and improving overall well-being. “My mission as a HeartMath coach is to help people cut through the chaos of their daily lives and identify the triggers and stressors that are inhibiting their success and life goals,” says Knight. “This virtual course will guide and empower students through 2018 with their own inspired life vision and personalized plan.”

Registration fee is $50 for the online course, and includes a pdf workbook and customized revitalization plan. For more information or to register, call or text Knight at 208-215-1231. See ad, page 7.

breathe

January 2018

5

news briefs

Citizens against the Newport Area Smelter

T

housands of rural citizens in northern Idaho and northeastern Washington are working together in a bi-partisan effort to fight the placement of a smelter by Canadian company HiTest Silicon.

The citizens are led by the grassroots coalition CANSS (Citizens Against the Newport Silicon Smelter). “Smelters are notorious for polluting the air and water quality around their locations. The air pollution from this smelter would blow northeast over the areas of Priest River and Sandpoint. Water pollution would affect the fish population of many local waterways,” shares CANSS volunteer, Dana Harvey. “The citizens of Newport, Oldtown and surrounding areas are raising money to hire a lawyer to fight the permitting process and we need help. This season, help your regional neighbors save our beautiful and pristine Inland Northwest.”

To donate and for more information, visit GoFundMe.com/StopThe Smelter and Facebook.com/CitizensAgainstNewportSiliconSmelter.

Wellness Bar in Coeur d’Alene Reopens

T

he downtown Coeur d’Alene Wellness Bar located at 312 North 4th Street has re-opened after a brief remodel of the flagship location. “In order to better serve our customers and deliver our healthy products more quickly and efficiently, we expanded our kitchen and seating areas,” explains owner, Monica Lang Engebretsen. “Customers can anticipate shorter wait times and more places to sit and enjoy their meal.”

The Wellness Bar has three locations in North Idaho, including Coeur d’Alene, Hayden and Post Falls. They offer fresh pressed juice, smoothies, acai bowls, espresso, salads and other healthy menu items.

For more information visit niWellnessBar.com. See ad, page 9.

James Barfoot

Intentional Hypnosis Offers Free Workshop

J

ames Barfoot of Intentional Hypnosis is holding a free interactive workshop on January 25 from 6:30 to 7:30 p.m. in Spokane.

The workshop, titled Breaking the Six Week Barrier, focuses on techniques and tools that propel participants past the six-week behavior change barrier.

“Many of us set goals or New Year’s resolutions and begin the change process and suddenly run out of motivation at about the six week mark,” says Barfoot, workshop instructor and owner of Intentional Hypnosis. “This workshop offers powerful techniques to push past the resistance and create the desired change, whether that’s fitness and weight loss goals or breaking a bad habit.”

Location: 915 W. 2nd Ave., Ste. 7, Spokane. For more information, call 509-230-5035 or register at IntentionalHypnosis.com. See Resource Guide listing, page 30.

Workshop on the Maturing Human Body

D

r. Kelli Pearson, DC, co-founder of Pearson & Weary Chiropractic Orthopedics and Rehabilitation, will present a workshop titled Maturing Human Body 101 on January 13 from 9 a.m. to 1 p.m. at CenterPlace at Mirabeau Point Park in the Spokane Valley.

“Aging does not have to be an uncontrollable event with a bad outcome,” explains Pearson. “The issue is many folks don’t know what they can do for themselves to make aging a positive experience.”

The workshop focuses on the art of breathing and meditation, stretching, strategies for improving the muscular and ligamentous systems, how to keep the metabolism revved up, heart and weight health, as well as how to sit, stand and walk.

Cost: $89. Location: 2426 N. Discovery Pl., Spokane Valley. Preregistration is required. To register and for more information, call 509-927-8997 or visit PearsonWeary.com.

6

Inland Northwest

inwAwakenings.com

Primordial Meditation Course for Beginners

C

yndi Rai, owner of 7Roots and Energy Massage & Reflexology in Liberty Lake, is teaching an introductory primordial sound meditation course Cyndi Rai January 19 to 21. “Meditation decreases stress and anxiety; in addition to increasing focus, concentration and creativity,” says Rai, a Chopra-certified meditation instructor.

“2018 is the perfect time to develop a meditation practice.”

According to Rai, students will come away from the weekend with foundational principles in developing their own meditation practice, as well as a certificate of course completion.

The cost of the course is $249. Space is limited. To register, call 509-979-2223 or visit 7RootsLife.com. See ad, page 18.

Hospice of North Idaho Wine Taste Fundraiser

H

ospice of North Idaho invites you to the 33rd annual Hospice Wine Taste on February 3 from 5 to 9 p.m. at the Hayden Lake Country Club in Hayden Lake. This festive evening is the organization’s biggest fundraiser of the year and includes gourmet world cuisine from the area’s finest chefs, wine tasting, a live auction, a drawing for a trip to anywhere, entertainment and prizes.

The theme of this year’s black-tie event is Live Your Adventure, Choose Your Path.

Proceeds support Hospice of North Idaho’s care for all community members regardless of ability to pay.

Cost: Tickets are $125 per person available at HospiceWineTaste.com or call 208-7727994. Event location: 2362 E. Bozanta Dr., Hayden Lake. See ad, page 22.

January 2018

7

health briefs

Researchers at the Imperial College London say that five servings of fruits and vegetables is a good start, but more is better. After conducting a worldwide meta-analysis of 2 million people that compared early mortality rates from cardiovascular disease and cancer, they recommend eating at least 10 three-ounce vegetable and fruit servings per day, which could prevent up to 7.8 million premature deaths each year.

AEROBICS KEEP THE BRAIN YOUNG Simple movement turns out to be the best way to lift mood, improve memory and protect the brain against age-related cognitive decline, according to Harvard Medical School researchers in an article, “Aerobic Exercise is the Key for Your Head, Just as It is for Your Heart.” Even brisk walking or jogging for 45 minutes can alleviate depression.

The Journal of Physical Therapy Science notes that aerobic workouts can help people feel less stressed by reducing levels of the body’s natural stress hormones adrenaline and cortisol.

8

Inland Northwest

inwAwakenings.com

Gts/Shutterstock.com

10

Daily Produce Servings Prevent Early Death

gpointstudio/Shutterstock.com

Healthy diet options of spinach and kale may also help keep our brains fit. In a study from the University of Illinois appearing in Frontiers in Aging Neuroscience, 60 adults between 25 and 45 years old having higher levels of lutein, a nutrient found in green, leafy vegetables, avocados and eggs, had neural responses more on par with younger people than others of their own age. Lutein is a nutrient that the body can’t make on its own, so it must be acquired through diet. It accumulates in brain tissues and the eyes, which allows researchers to measure levels without using invasive techniques.

Natali Zakharova/Shutterstock.com

Lutein in Greens and Eggs Slows Cognitive Aging

Balancing the Endocannabinoid System HENX/Shutterstock.com

Although many people have never heard of endocannabinoids, they are essential to the well-being and health of all vertebrates on the planet—including us. Endocannabinoids (ECS) are natural compounds we make every day, on demand, to keep our body’s complex chemicals and processes in harmony.

In fact, the latest studies are showing that ECS deficiencies in our bodies can lead to chemical imbalances responsible for numerous diseases and ailments including arthritis, diabetes and Crohn’s disease, to name a few.

Luckily, we are able to supplement our ECS with various phytocannabinoids. These natural chemical compounds, found mostly in cannabis and hemp, are chemically identical to the endocannabinoids that our bodies make on a daily basis.

Out of all the endogenous endocannabinoids, 2-AG is the most versatile and, arguably, the most important. Integral in moderating our central nervous and immune systems, 2-AG works throughout the body and brain on receptor sites balancing the various processes and chemical excretions within. Think of 2-AG as a key and our receptor sites as a lock which only fits that key. Miraculously, science is confirming another key has been found to fit the 2-AG sites called cannabidiol or CBD.

CBD, like 2-AG, works where it’s needed in the body with little to no boundaries. Studies are showing it to be extremely beneficial in treating a wide range of age-related diseases and imbalances. Although more research is needed to find the true potential of cannabinoids as medicine, CBD is available today and should be considered as a viable alternative to pharmaceutical options.

Shaun McHenry is founder of The Source CBD located at 953 East 3rd Ave. in Spokane. For more information, call 800-CBD-7612 or visit TheSourceCBD.com.

See Resource Guide listing, page 29.

RED WINE LESS TOXIC THAN WHITE Alcohol has been linked with cancer in about 3.6 percent of cases worldwide, due to the presence of acetaldehyde, which damages DNA and prevents it from repairing itself.

A study published in Cancer Epidemiology, Biomarkers & Prevention that involved 200,000 people found a distinct connection between white wine in particular and melanoma, the deadliest type of skin cancer. Sun exposure is a well-known cancer risk, but this and other studies have found that subjects often develop melanoma primarily on the trunks of their bodies, which are usually covered by clothing, and it is almost always curable if the cancer is caught early.

January 2018

9

Urban Trees

City Greenery Boosts Public Health

Urban trees help reduce obesity and depression, improve productivity, boost educational outcomes and reduce incidences of asthma and heart disease for residents, yet according to The Nature Conservancy, American cities spend less than a third of 1 percent of municipal budgets on tree planting and maintenance. As a result, U.S. cities are losing 4 million trees per year.

Each summer, thousands of unnecessary deaths result from heat waves in urban areas. Studies have shown that trees are a cost-effective solution. Too often, the presence or absence of urban nature and its associated benefits is tied to a neighborhood’s income level, resulting in dramatic health inequities. In some American cities, life expectancies in different neighborhoods located just a few miles apart can differ by as much as a decade. Not all of this health disparity is connected to the tree cover, but researchers are increasingly finding that neighborhoods with fewer trees have worse health outcomes, so inequality in access to urban nature can lead to worse health inequities.

Cigarette Cutback Higher Prices Lower Use

Research from the Medical University of Vienna found in a 30-year study that increasing prices for tobacco products by 5 percent reduced tobacco use by 3.5 percent.

LilKar/Shutterstock.com

puhhha/Shutterstock.com

global briefs

Veggie Doctors

Cardiologists Urge Plant-Based Hospital Meals

The American College of Cardiology (ACC) is advising hospitals in improving patient menus by adding healthy, plant-based options and removing processed meats, which have been linked to 60,000 cardiovascular deaths annually.

The ACC Heart-Healthy Food Recommendations for Hospitals states, “At least one plant-based main dish should be offered and promoted at every meal.” ACC also urges that processed meats such as bacon, sausage, ham, hot dogs and deli meats should not be offered at all. These guidelines extend to hospital cafeterias and onsite restaurants.

The American Medical Association has also passed a resolution that calls on hospitals to provide similarly healthy meals. Processed meats are now considered carcinogenic to humans, according to the World Health Organization. A 50-gram serving a day— one hot dog or two strips of bacon—increases colorectal cancer risk by 18 percent.

“Too many heart disease patients have had their recovery undermined by bacon and hot dogs on their hospital trays,” says Dr. Neal Barnard, president of the nonprofit Physicians Committee.

10

Inland Northwest

inwAwakenings.com

Gods_Kings/Shutterstock.com

To read the white paper, visit Tinyurl.com/FundingTreesForHealth.

Peter Bernik/Shutterstock.com

Young Vegetarians Worry Meat Industry

The 2017 Chicken Marketing Summit in North Carolina involved hundreds of leaders from fast-food chains, marketing agencies and poultry production companies discussing the fact that Americans are eating less poultry—and what to do about it. Richard Kottmeyer, a senior managing partner at Fork to Farm Advisory Services, explained that Millennials need to be “inspired and coached” to consume more animal products, according to an article published on WattAgNet.com, an industry website.

“Compared to their parents, Millennials are more likely to believe in evolution and accept that climate change is occurring. They seek out facts and science to better understand a complex world, but the poultry industry doesn’t have any fact-based information to defend its cruel, unsanitary practices,” states animal rights advocate Nathan Runkle via EcoWatch.com. The majority of chickens raised for meat have been bred to grow so large so quickly that they collapse under their own unnatural weight. North Carolina has enacted an “ag-gag” bill, making it illegal to photograph or videotape animal abuse.

Eco Pesticide Tim UR/Shutterstock.com

Safer Product Controls Citrus Pests

The U.S. Environmental Protection Agency and California Department of Pest Regulation have approved CRS Plus, an aerosol pheromone biopesticide product that disrupts the mating cycle of Aonidiella aurantii, also known as California Red Scale (CRS).

Pheromones do not kill or damage the target insects, and are species-specific, so pollinators and other beneficial insect species are not affected.

CRS attacks all aerial parts of citrus trees, including twigs, leaves, branches and fruit. Heavy infestations can cause reduced fruit quality, yellowing and dropping of leaves, dieback of twigs and limbs and even death of the tree.

eco tip

Erase E-Waste

Regift or Recycle Smart Phones When replacing holiday purchases of smartphones and other electronic devices, don’t just trash the old ones. Manufacturing electronics consumes many resources and discarded waste can leak harmful chemicals into ecosystems. There are far better ways to redirect and repurpose them.

Besides trading in phones for a rebate, another good option is transferring them to an official recycling program that makes sure all components are dealt with properly. Some states offer special provisions. Check the E-Cycling Central website at eiae.org. Major phone makers and carriers offer recycling programs, and some retailers accept select electronic devices.

Best of all, give a device a new life by gifting it. Recycling ForCharities.com accepts obsolete personal electronic devices by mail; the donor selects a charity to receive the proceeds.

ShelterAlliance.net, CellPhonesForSoldiers.com and Phones4Charity.org are kindred organizations.

AmericanCellPhoneDrive.org lets users find nearby charity recycling initiatives via zip code. It provides scholarships for U.S. children that have lost a parent through warfare or terrorism, feeds malnourished children in Asia, builds low-income housing and donates prepaid calling cards to military personnel.

According to the U.S. Environmental Protection Agency, other unwanted electronic devices can be recycled so that incorporated copper, steel and glass can be recovered and reused. Other materials like lead (in circuit board solder, glass cathode ray tubes of many TVs and computer screens, and batteries) and mercury (in fluorescent backlights of many flat-panel screen displays) can be captured and recycled, instead of polluting the environment.

Small appliances like toasters, coffee makers and clothing irons aren’t considered e-waste and generally aren’t recyclable because they are made of a mix of plastic and metal. Using them for many years helps.

The truth is that there is no actual stress or anxiety in the world; it’s your thoughts that create these false beliefs. You can’t package stress, touch it or see it. There are only people engaged in stressful thinking. ~Wayne Dyer January 2018

11

Sunny studio/Shutterstock.com

Meatless Millennials

Kseniya Tatarnikova/Shutterstock.com

healing ways

UNDERSTANDING NUTRACEUTICALS

How They Differ from Health Store Supplements

by Linda Sechrist

Savvy consumers seeking products that might help them achieve and maintain good health may be noticing two new categories: medical food and nutraceuticals.

M

edicalized terminology is now being used to describe certain products we may already have been buying from brand-name dietary supplement companies and retailers, and they have a higher price tag. One common example: powdered protein meal-replacement shakes that can cost up to $16 more than a retail store brand, as nutraceutical and medical food purveyors want to differentiate their products as having clinical research and development behind them.

This raises the bar on the quality of contents and assures consumers of third-party testing for proof of ingredients.

Although both are regulated under the Dietary Supplement Health and Education Act (DSHEA) of 1994, there is no legal distinction between dietary supplements and nutraceuticals, yet each serves different purposes. Dietary supplements, comprising vitamins, minerals and/ or herbs and botanicals, are intended to enhance wellness among healthy adults.

Nutraceuticals encompass nutrients,

12

Inland Northwest

inwAwakenings.com

foods or parts of foods used as medicine to provide health benefits beyond nutrition and combat chronic disease. Some of the most popular formulations involve botanicals like ginseng, ginkgo biloba, St. John’s wort and echinacea.

“Medical foods, formulated for dietary management of a specific medical condition for which nutritional needs are unmet by a normal diet, are regulated under the Orphan Drug Act of 1983,” explains Bill Shaddle, senior director of medical education at Metagenics, Inc. “Our nutraceuticals and medical foods are supported by verifiable science that provides solid evidence regarding the therapeutic benefits produced by ingredients in our products.”

The word nutraceutical, blending nutrition and pharmaceutics, was coined in 1989

by Stephen L. DeFelice, the founder and chairman of the nonprofit Foundation for Innovation in Medicine, in Mountainside, New Jersey, which promotes clinical research and development of dietary supplements and foods specifically for their health benefits.

Reputable companies that manufacture private-label nutraceuticals, such as Metagenics and Xymogen, among others, research and develop products for functional nutrition and quality. While such products are solely distributed through partnerships with healthcare professionals such as medical doctors, nutritionists and pharmacists, some of the evidence-based, professional-grade formulas are available through online physician websites.

Metagenics and Xymogen collaborate with institutions such as the Cleveland Clinic, Bastyr University and National College of Natural Medicine in conducting clinical research that demonstrates how their formulas impact healthy aging, cognitive function and overall health.

Federal Regulations Medical foods and nutraceuticals, orally administered dietary products formulated to support the management of conditions such as compromised gut function, age-related muscle loss, metabolic syndrome, Type 2 diabetes and cardiovascular disease, are subject

to standard food and safety labeling requirements of the Federal Food, Drug and Cosmetic Act. Although they may be used under medical supervision, patients don’t need a prescription. Many healthcare practitioners, including dietitians, currently recommend them under a physician’s direction.

Unlike pharmaceuticals, which are accountable to the Food and Drug Administration’s Center for Drug Evaluation and Research, patent-protected and supported by expensive testing documentation, nutraceuticals are not. However, many manufacturers do choose to undergo costly testing. Like all dietary supplements, the majority of which do not undergo third-party testing, they are regulated by DSHEA, which defines and regulates labeling and claims of benefits related to classic nutrient-deficiency diseases.

Private Quality Control Xymogen is strictly a physician’s line of nutraceuticals, explains Cheryl Burdette, a doctor of naturopathy and director of clinical research and outreach for the company. “In our manufacturing process, to avoid contami-

nation and validate ingredients, every batch is third-party assayed by an independent laboratory, whereas some companies only do this for every fifth or 20th lot. Xymogen’s validation extends to packaging and controlling the level of humidity because it affects how ingredients oxidize,” says Burdette.

Gary Kracoff, a registered pharmacist and naturopathic doctor at Johnson Compounding & Wellness, in Waltham, Massachusetts, researches the nutraceuticals that he carries and recommends for his clients. “I like professional-grade nutraceuticals because their formulas are researched and science-based.

They are excellent products for specific purposes. Individuals that take the medical foods come to appreciate their disease-modifying therapeutic results. While pricier, they include healthier sources of carbohydrates and fats, as well as natural, rather than synthetic nutrients to provide what the body needs to return to a state of balance,” says Kracoff.

Linda Sechrist is a senior staff writer for Natural Awakenings who blogs at LindaSechrist.com.

January 2018

13

BACK TO BASICS with Five Healing Herbs

by Lila McDermid

P

contains allantoin, a chemical that protects the skin and promotes new cell growth, especially after a cut or scratch, by stimulating healthy tissue. For this reason, it should always be used in combination with antibacterial and antimicrobial herbs. In addition to skin cuts, comfrey is amazingly good for deep sprains, bone pain and bruises.

arents know the difficulties that come when a child gets hurt, is in pain or can’t sleep. Every scrape, scratch, sliver or bruise has a new remedy or treatment available, causing the first-aid aisle to be an overwhelming place with a plethora of treatment options. There is something to be said for simplifying the medicine cabinet, going back to basics and tapping into Mother Nature’s most powerful resources.

These five herbs have been around for centuries and may be the perfect go to for that next scrape or fall:

Calendula

Calendula officinalis: Calendula is a favorite of many herbologists. It can calm inflammation, is mildly astringent, helping the skin contract, and is known to speed healing time. It also has antibacterial, antifungal and antiviral properties. It is especially great for kids because of how gentle it is. It’s safe for the most sensitive of skin and littlest of bodies and especially helpful for skin chapping, burns, cradle cap and diaper rash.

Lavender Flowers

Lavandula angustifolia: The sweet aroma

of lavender has a relaxing effect and is found in virtually every natural skin product on the market. These flowers have been used for generations as a soothing component in skin care because they act as an anti-inflammatory, causing less itching, redness and scarring.

It is especially helpful for acne, eczema, psoriasis and minor burns.

Comfrey

Symphytum officinale: Comfrey and wound care go hand-in-hand. The word actually means “to unite or knit together”. It

Plantain Leaf

Plantago major: Plantain is readily available as a first-aid resource, and can be found growing at local parks or even along the roadside. It looks like a weed, so it’s commonly overlooked, but its healing properties shouldn’t be. It is masterful at soothing insect bites, stings, poison ivy and even minor sores or blisters.

Yarrow

Achillea millefolium: This herb contains anti-inflammatory and antiseptic oils, and also has astringent tannins. It’s the perfect herb for swelling, bleeding, varicose veins, hemorrhoids and all things related to postpartum recovery.

The healing properties of these herbs alone are impressive, but blended together in the right amounts can create the ideal healing salves for the medicine cabinet and little ones’ (or big ones’) next accident.

Lila McDermid owns Caring Coconut, a local natural skin care line for mothers and children. Her products are handmade and 100 percent naturally sourced. For more information, visit CaringCoconut.com. See Community Resource Guide, page 31.

14

Inland Northwest

inwAwakenings.com

fit body

10,000 Steps and Counting Keep Moving to Stay Fit

W

by Kathleen Barnes

e have become a nation of couch potatoes. The average American takes only 5,900 steps a day, somewhat better than the sedentary Brits that average less than 4,000. The notion that overall we need to take 10,000 steps a day to be physically fit started with manpo-kei, a 1960s Japanese marketing tool to sell pedometers.

While the 10,000 steps concept lacks specific supporting science, it’s widely acknowledged that we are healthier the more that we move. Affixing a target number to it helped spread the notion of the benefits of walking, says Catrine Tudor-Locke, Ph.D., a walking behavior researcher at the University of Massachusetts at Amherst.

Tudor-Locke is a proponent of the walking goal, although she readily admits the real objective is to get people moving more. “Any opportunity to walk more, more frequently and farther, wherever that is—it all adds up,” she says.

Odua Images/Shutterstock.com

Making 10,000 Steps Possible For those already physically fit and physically active, 10,000 steps is a no-brainer. However, it’s never too late to start for those with exercise programs that have been supplanted by a too-busy-toworkout lifestyle.

There’s probably no easier exercise than walking, says Dr. Melina Jampolis, the Los Angeles author of The Doctor on Demand Diet. “Walking is the number one exercise I recommend to most of my patients, because it is exceptionally easy to do, requires only a supportive pair of quality sneakers and

has tremendous mental and physical benefits that increase just by getting outside in the fresh air.”

The biggest bang for the increased effort is the first 3,000 to 4,000 steps between the sedentary baseline and 10,000 steps, Tudor-Locke explains.

“Still, 10,000 steps is the magic number for the average American,” says Dr. Michael Roizen, chief wellness officer at the Cleveland Clinic, in Cleveland, Ohio. “That specific number of steps seems to help break down insulin resistance, an underlying cause of Type 2 diabetes. We’re not exactly sure how this happens, but we know that this amount of exercise takes the glucose from the blood where it is a hazard to the cells, so that it becomes less hazardous.”

Exponential Health Benefits Many more well-documented health benefits of a walking program include: 4 increased heart health 4 lower blood pressure 4 stronger muscles 4 improved balance 4 weight control 4 natural stress relief

Several studies from places like Harvard Medical School’s affiliate Brigham and Women’s Hospital also show that a brisk walking program nearly cut in half the risk of early death in breast cancer patients.

Most exercise experts note that a walking pace that leaves the walker only slightly out of breath reaps the greatest rewards. “One hundred steps a minute is a good cadence,” advises Tudor-Locke.

The U.S. Centers for Disease Control and Prevention recommends at least 150 minutes of exercise weekly, or 30 minutes five days a week, for virtually everyone. Many experts don’t believe it’s necessary to move for 30 minutes straight. Ten-minute increments work fine; so a quick morning walk around the block, another outing during the lunch hour and a refreshing walk with the dog after work can do the trick. Some evidence from the Centers for Disease Control and Prevention’s National Center for Chronic Disease Prevention and Health Promotion suggests that varying walking speed is even more effective in overcoming insulin resistance and burning calories.

Counting Up Roizen recommends wearing a pedometer or using a free iPhone app (no need for a fitness band), mainly to keep up awareness of our daily step count. There’s no age when we don’t need to walk anymore.

If a consistent 10,000 steps does wonders for health, some ask if more would be better. “Ten thousand is the answer for health and longevity, but 12,000 or more makes a difference for fitness and calorie burning, so go for it!” Roizen says.

Kathleen Barnes is the author of numerous books on natural health, including Our Toxic World: A Survivor’s Guide. Connect at KathleenBarnes.com.

January 2018

15

ESB Professional/Shutterstock.com

DIAL DOWN STRESS How to Stay Calm and Cool

by Lisa Marshall

W

hether from natural disasters, divisive politics, unmanageable workloads or a smartphone culture that makes it tough to unplug, U.S. adults are feeling more strain now than they have at any other time in the past decade, according to the American Psychological Association’s 2017 Stress in America Survey. One in three say their stress has increased in the past year and one in five rate the level at eight or more on a scale of one to 10. About three in five, or 59 percent, say they believe this is “the lowest point in the nation’s history” and nearly two-thirds say concerns about our nation’s future (including its health care, economy and international relations) are key sources of their stress.

“We’re seeing significant stress transcending party lines,” notes Arthur C. Evans Jr., Ph.D., the association’s CEO.

All that stress is having a powerful impact on health, with as many as 80 percent of visits to primary care physicians characterized as stress-related, according to the American Medical Association.

16

Inland Northwest

Adopting the right attitude can convert a negative stress into a positive one. ~Hans Selye Workplace stress accounts for 120,000 deaths a year—more than influenza, diabetes and Alzheimer’s disease combined—according to a 2015 Stanford University study.

Yet, empowering news has emerged amid this epidemic of anxiety-related illness. Research shows that by eating right, exercising and changing our mindset about stress itself, we can buffer our bodies from many health hazards.

“Unfortunately, you can’t always avoid the things that stress you out. But you can control how you respond to stress before it takes over your life,” says Melanie Greenberg, Ph.D., a Mill Valley, California, psychologist and author of the recent book The Stress-Proof Brain: Master Your Emotional Response to Stress Using Mindfulness and Neuroplasticity.

inwAwakenings.com

Our Brain on Stress

Whether it’s an urgent email from the boss or a rude motorist driving unsafely, tense situations elicit a physiological response remarkably similar to what might occur if we were chased by a lion.

Deep inside an almond-shaped region of the brain called the amygdala, an alarm goes off, signaling the release of hormones like adrenaline and cortisol that boost heart rate, usher extra blood to muscles, hasten breathing and spike blood sugar to provide more fuel for the brain to react.

Evolutionarily, this response was key to early human survival, providing the energy boost needed to flee predators. Even today, it has its upside, says Greenberg. “In the short term, stress can be exciting and even beneficial, revving you up so you can put your passion and energy into something.”

But chronic excess can lead to high blood pressure and blood sugar, inflammation, cognitive problems and a hair-trigger response to stress, in which our body overreacts even to mild annoyances. It can also, research suggests, accelerate aging by

eroding the protective caps on our chromosomes, called telomeres.

“Think of the stress response as an elastic band,” says Dr. Mithu Storoni, a Hong Kong physician and author of the new book Stress Proof: The Scientific Solution to Protect Your Brain and Body — and Be More Resilient Every Day. “If you pull it and it snaps back immediately, that’s fine. But if you pull it too intensely or too frequently, it doesn’t snap back, and there are lots of downstream consequences.”

Stress-Proofing Our Body

Eating right can better protect our bodies, says New York City Registered Dietitian Malina Malkani. She recommends loading up on nutrient-dense, high-fiber foods like leafy greens, beans and lentils, nuts and seeds during stressful times, because they can slow our rate of digestion and minimize unhealthy dips and spikes in blood sugar.

Beneficial, bacteria-rich foods like yogurt, kefir, sauerkraut and kimchi are other foundational foods for stressresilience, says Storoni, because they can dampen bodily inflammation that arises from chronic tension. They can also replenish bacterial strains like lactobacillus and bifidobacteria which, according to studies of college students, tend to decrease when we feel pushed beyond our limits to handle what’s coming at us.

One 2016 study of 171 volunteers, published in the Journal of Complementary and Alternative Medicine, found that those that ate yogurt containing lactobacillus plantarum daily for two months had fewer markers of stress in their blood. Another study published in the European Journal of Clinical Nutrition in 2007 found that when 132 adults drank a probiotic-infused milk drink daily for three weeks and were then subjected to an anxiety-prone situation, their brains reacted more calmly than those of a control group.

“Probably the most important thing you can do to make your body stressresilient is to maintain a healthy ecosystem of bacteria in your gut,” advises Malkani, who recommends exchanging dessert for low-sugar yogurt every day and taking probiotic supplements as well as steering clear of sweetened beverages and refined

Seven Ways to Banish Stress

by Lisa Marshall

W

e can take charge and do even more things to keep stress at bay in the first place, says Christine Carter, Ph.D., a University of California, Berkeley, sociologist and author of The Sweet Spot: How to Accomplish More by Doing Less. “I’m all about prevention,” she says. “There are many ways to set up your life to be less stressful.”

1

Multitask less, monotask more:

“The brain was not evolved to multitask and it can be stressful when we try to do so,” says Carter, referencing a Stanford University study. “At the end of the day, we end up feeling fried.” She recommends setting up a “fortress against interruption” for an hour or two each day when we feel most alert. Put the phone on mute, don noisecanceling headphones and ask coworkers or family members to not interrupt your focus on an important priority.

2

Don’t be a chronic media checker: Eighty-six percent of

Americans say they constantly or often check their email, texts or social media accounts, according to the latest Stress in America Survey. Half of U.S. workers say they respond to every email within a half-hour. Carter recommends instead scheduling a block of time at the beginning and end of each day for the task.

During weekends and evenings, disable email and social media notifications.

Research shows the more often we check, the more stressed we are. One recent study of British office workers found that checking email almost immediately boosts heart rate, blood pressure and cortisol levels, while refraining causes the stress response to subside.

3

Limit choices: Making decisions can

be stressful, and we are all faced with an increasing number of them every day.

To limit a personal decision-making load, get boring. Devise a meal plan that doesn’t vary from week to week (unless it’s a happy creative outlet). Stock the wardrobe with favorite styles of shirts and shoes in different

colors. Select and stick with one brand of natural toothpaste or granola.

4

Don’t overthink things: Ruminating on past events and relationship problems can be a great source of stress in the present moment. If there’s nothing that can be done about it, stop thinking about it. Literally visualize a stop sign when the thought bubbles up.

5

Daydream: Idle times, like standing

in line, sitting in traffic or showering can allow our brain to rest and recover from hassles. Embrace such opportunities and don’t clutter them up with technology; leave the phone and radio off.

6

Meditate: Invest 10 minutes daily to

sit still, focus on breathing, visualize an image or stare at an object and try to keep thoughts from drifting. Brain imaging studies published in the Brain Research Bulletin show that “Through [such] meditation, it’s possible to rewire your brain to create a new, stronger circuit that keeps your emotional reactivity under control,” says Dr. Mithu Storoni, who has published a book on the topic.

7

Heighten spirituality: Whether it’s regularly attending religious services, yoga meditation sessions or quiet walks in the woods, a spiritual practice can be a powerfully effective means of coping with stress and mitigating its health impacts. Duke University research shows that people regularly engaged in a spiritual practice are more likely to survive heart surgery, recover better from stroke, have shorter hospital stays and become depressed and stressed less often.

“Spirituality connects you to the broader world, which in turn enables you to stop trying to control things all by yourself,” explains Dr. Roberta Lee, an integrative physician, in her book The SuperStress Solution. “When you feel part of a greater whole, it’s easy to understand that you aren’t responsible for everything that happens in life.”

January 2018

17

pathdoc/Shutterstock.com

carbohydrates. The spice turmeric is also a good stress-buster due to its anti-inflammatory properties and ability to help normalize blood sugar, Storoni notes.

Despite our natural craving for comfort food, it’s a good idea to go easy on saturated fats in the immediate aftermath of a traumatic situation, because stress slows fat metabolism. In one recent study, Ohio State University researchers asked 58 women about their previous day’s stressors, and then fed them the fat-loaded equivalent of a double cheeseburger and fries; the stressedout women burned 104 fewer calories.

“If a woman had a stressful day at work every day and ate a meal like this, she could easily gain seven to 11 pounds in a year,” says study author Jan Kiecolt-Glaser, a professor of psychiatry and psychology and director of the university’s Institute for Behavioral Medicine.

Exercise, too, can help combat stress-related illness. But Storoni attests that not all exercise is created equal. One recent study in the Journal of Physiology found that in animals daily moderate exercise (the equivalent of a light jog) can boost levels of brain-derived neurotrophic factor (BDNF), a critical brain protein diminished by stress and sleep deprivation, significantly more than weight training or intense exercise. On the flip side, excess strenuous exercise (laps around the track or an intense gym workout) can

People with a stress-hardy mindset may temper stress as an “excite-and-delight” challenge in adventurous situations. Others “tendand-befriend”, reaching out to help and comfort in times of tragedy. Studies show that when participants are told, “You’re the kind of person whose performance improves under pressure,” it does—by as much as one-third. ~Harvard Medical School Healthbeat boost inflammation, whither brain cells, and aggravate the physical impacts of stress, says Storoni.

“If you want to exercise to relieve the stress you just experienced, keep it at low intensity,” counsels Storoni. If possible, work out in the morning, as it can boost melatonin levels at night, helping you get to sleep faster, she notes.

Stress-Proofing Our Mindset While diet and exercise can buffer our body from the impacts of chronic stress, a shift in mindset can keep it from becoming chronic in the first place, says Greenberg.“The goal is not to eliminate stress, but to put it in its place—to use its energizing and motivating 18

Inland Northwest

inwAwakenings.com

aspects to take care of what needs to be done, and then relax,” and stop paying attention to it. This, she says, requires being mindful of what’s happening in the present moment.

“When you feel your heart racing at the sight of another urgent demand at home or work, stop what you are doing, take a deep breath and tune into what’s happening in your body,” advises Greenberg.

She notes that when the highly reactive amygdala “hijacks the brain”, we often say and do things in the heat of the moment that we later regret. Waiting just a moment (like counting to 10) allows the more rational part of our brain (the prefrontal cortex) to kick in. “It allows you to go from panic to, ‘I’ve got this.’”

Greenberg observes that we often feel most stressed when we feel out of control.

When faced with a daunting task, it may help to make a list of the things we have control over and a list of the things we can’t control—then make a plan to act on the manageable one and let the others go.

“Mindfulness is also about keeping our self-judging and ruminating mind at bay, which may keep repeating, ‘I’m not doing enough,’” she says. “Realize that you do not have to listen to every thought that comes into your head. Ask yourself, ‘What is the most important thing for me to focus on right now?’”

Greenberg also says it’s important to aim to broaden and brighten our view in tough times, explaining, “Feeling stress biases your brain to think in terms of avoiding threat and loss, rather than what you can gain or learn from the situation.” Start by jotting down three ways this challenging situation may be beneficial in the long run; also make a list of things and people we are grateful for, she suggests.

“Practicing gratitude helps you realize that you have a choice about what to focus your attention on and you don’t have to let stressors take all the joy out of life,” according to Greenberg. As an added bonus, “You’re less likely to take your stress out on loved ones when you think about what they mean to you and how they have helped you,” she says.

Lisa Marshall is a freelance health writer in Boulder, CO. Connect at LisaAnnMarshall.com.

HeartMath for Stress Reduction

by Rebecca Knight

T

�I

Heart Rhythms (Heart Rate Variability)

he stress and require cycle, like little time to Inhibits �>brain function an infinite accomplish.

0: (Incoherence) w loop, is the The follow:,: emotional ing Quick importance Coherence w we assign to Technique Facilitates things that illustrates >brain function how 0: (Coherence) create tension to make the :,: in our lives shift from the and is what jagged and TIME (SECONDS) keeps us in extreme heart cycles of feeling negative emotions. In pattern in the top box, to the smoother and turn, we feel stressed, which can create even-paced heart rate in the bottom box unhealthy patterns, and lead to more using The Power of Positive Feeling: stress and tension down the line.

Stressed people can often be Heart Focus: Focus your attention heard saying things like “I don’t think around the center of your heart. as clearly as I used to,” “I work longer hours but get less done,” “I feel like Heart-Focused Breathing: I’m in survival mode,” or “I have sleep Imagine your breath flowing in and problems.” Those of us that can relate out of your heart area. to any or all of those statements can take that as a signal that stress is having Heart Feeling: Remember a an impact in our lives. The good news special place, a special person or is, there are key things we can do to activity that feels good to you. Exturn it all around quickly. The Heartamples include your favorite vacation Math system, created by the Institute spot, a small child who you hold dear, of HeartMath, a nonprofit dedicated your favorite food or pet, etc. to helping people reduce stress, while building energy and resilience, enLearning and practicing the powerful courages people to self-regulate their reset of our emotional response to stress emotions and behaviors, with their sciand implementing the power of positive entifically proven approach to wellness thinking is invaluable in reversing the through the wisdom of the heart. damage stress has caused in our lives.

This HeartMath graphic illustrates the impact to our heart when we are in Rebecca Knight, founder of Blue Sky a stress-related, frustrated state versus a Services, offers in-person and virtual calmer state of appreciation. group classes and individual coaching beginning in January with HeartMath’s Heart Rhythms Reflect How Revitalize You! program. She also offers In Sync We Are complimentary introductions to the Through the HeartMath-based systems, HeartMath system through the Heartwe realize we have the power and the Math Meetup at Coeur d’Alene Wellness ability to avoid and defuse stressful situGroup. For more information, visit ations in our lives. HeartMath’s straightMeetup.com/Coeur-d-Alene-Wellnessforward techniques are easy to embrace Meetup. See ad, page 7.

Copyrlghl 19'971nsrituteo1Hear1Moth

1 2

FEB

Coming Next Month

Meditation Styles Plus: Living Courageously February articles include: Finding Your Perfect Meditation Style Heart Healthy Foods Pathways Toward Personal Resilience and so much more!

3

To advertise or participate in our next issue, call

509-869-4361 January 2018

19

5 second Studio/Shutterstock.com

conscious eating

replete with whole grains and wheat, is still revered as one of the healthiest-known diets. Centenarians that live in the famed “blue zones”, recognized for their longevityenhancing environment and lifestyles, eat a non-processed, whole-food diet rich in whole grains and wheat.

Many Americans that are gluten-sensitive today digested wheat fine when they were young. At some point, our ability to digest foods that are a bit harder to digest, like wheat and dairy, became compromised. It’s possible to reboot.

Delete Processed Foods

EAT WHEAT AGAIN Eight Ways to Restore Gut Health

by John Douillard

T

he New York University Langone Medical Center recently reported that 74 percent of Americans experience some form of digestive distress, a quarter are obese and more than 100 million U.S. adults are pre-diabetic and don’t know it. While many blame such problems on eating wheat, some food scientists disagree, including those citing two major studies by Harvard researchers; following more than 100,000 people for 25 years,

they concluded that those eating the most wheat compared to low-gluten folks had a 13 percent lower diabetes risk and no greater risk of heart disease.

While the standard American diet, which includes highly processed wheat, is likely responsible for many of these health concerns, plenty of science links a diet rich in whole grains, including whole wheat, to weight loss, better digestion and lower blood sugar. The Mediterranean Diet,

Meet Your

Natural Match On Our Newly Upgraded Website

We invite you to join and experience a truly conscious, loving, dating environment with amazing members.

Winter is here; be proactive by joining today. Your natural match is waiting to meet you!

Try for FREE at NaturalAwakeningsSingles.com 20

Inland Northwest

inwAwakenings.com

The first step toward reestablishing digestive strength is avoiding all processed foods. A study in the journal Diabetes Care linked a processed food diet to a 141 percent increase in belly fat, high blood sugar and high cholesterol. It further showed that a diet of whole grains, including wheat, reduced the risk of these health concerns by 38 percent.

Monitor these ingredients to achieve a healthier diet. n Avoid all added sugars or artificial sweeteners. Allow nothing more than six grams of naturally occurring sugar per serving. n Avoid fried foods and baked goods made with refined cooking oils used to preserve them like bread, muffins, cookies, energy bars, most packaged foods and chips. n Eat bread that’s only made of organic whole wheat, salt water and starter.

Restore Liver and Gallbladder Function

Highly processed vegetable oils are used as preservatives in most packaged foods, including bread. Processing these oils renders them indigestible. Linked to congestion of the liver and gallbladder, they disable liver bile so it can’t break down either good or bad fats, also making it insufficient to buffer stomach acids. Without adequate bile production to neutralize stomach acid, the stomach won’t produce the needed acid to digest proteins like gluten and the casein in dairy. This malady has effected a huge spike in gallbladder surgeries and epidemic levels of obesity, high blood sugar and food intolerances.

To boost bile flow, enjoy these foods daily: n Eat one red beet and one apple a day— either raw, cooked, juiced or blended. Add celery and make a bile-flow smoothie. n Consume one teaspoon of both coconut oil and high-quality olive oil per day. n Eat more artichokes, bitter roots and leafy greens. n Drink fennel and fenugreek tea with meals.

Strengthen Stomach Fire

Instead of taking digestive enzymes or a hydrochloric acid-based stomach acid pill, stimulate the stomach to make its own acid and the small intestine and pancreas to produce digestive enzymes. This is best done regularly with the following five spices: n Use ginger, cumin, coriander, cardamom and fennel.

Studies published in journals such as Molecular Nutrition & Food Research and the Journal of Nutritional Biochemistry suggest that when these five spices are used together —as a supplement, in cooking or to flavor food—they act as a total upper digestive reset. These five-star spices: 4 Stimulate digestion 4 Increase bile flow, pancreatic and small intestine enzyme activity, and fat and sugar metabolism 4 Decrease H. pylori, an opportunistic acid-producing microbe, from adhering to the stomach 4 Decrease gas and bloating 4 Support optimal weight, microbiology health, growth of good gut bacteria and elimination 4 Act as powerful free-radical scavengers

Following these simple steps of nutrition will set gluten sufferers on the right path to retraining the body to digest and enjoy wheat again.

John Douillard, a Boulder, CO, doctor of chiropractic and creator of the wellness website LifeSpa.com, is the former director of player development and nutrition advisor to the New Jersey Nets NBA team. He is author of the book Eat Wheat: A Scientific and Clinically-Proven Approach to Safely Bringing Wheat and Dairy Back into Your Diet. Learn more at EatWheatBook.com.

Release Holiday Season Weight with Hypnosis

M

by James Barfoot

any people gained extra pounds between Thanksgiving and New Year’s.

According to the National Institutes of Health, the American adult obesity rate was 33 percent in 2000 and is around 40 percent today. The holidays are a time of celebration, gatherings with friends and family, but they are also a stressful time. All the details of entertaining and gift-giving, possibly magnified by contact with friends and relatives we seldom see, adds to the pressure. The cascade of hormonal “fight-orflight” reactions can lead to anxiety and lack of sleep, which may contribute to overeating in an attempt to boost our energy, but which actually has the opposite effect. The body is hardwired to store fat in this survival mode.

Survival mode is an evolutionary trait designed to get us out of danger fast so that we can live to reset ourselves to a normal, more relaxed state. If we get stuck there, we begin to fall back on old unconscious patterns that sap our energy and resolve, thus reducing our ability to make good choices. By failing to prepare meals, we grab fast food or eat out more often. We skip exercise because we are too busy, and soon see the unwanted results.

The first step is to shut off the stress mechanism. There are many ways to do this, including meditation, breathing

exercises, tai chi and yoga. Hypnosis, supported by powerful personal coaching, is the quickest way to reset these out-ofcontrol behavior patterns. Once the mind reverts to old habits, it needs support, along with strong intention, to make consistently better choices.

These patterns of poor choice are usually accompanied by an inner dialog that justifies them, such as, “I am too tired to cook!” or “There is nothing at home to eat.” Think of intention as the road map that gives us direction, while hypnosis gets rid of the backseat driver giving us the wrong directions.

When this happens, a feeling of renewal occurs. The good choices get easier when we feel supported to make them. When people start to realize, “It’s clicking,” they understand that the reward of hypnosis goes far beyond the weight loss and increased vitality. It’s much more of an internal sense that they are worth the effort that leads to real behavior change. The post-holiday season is an ideal time to seek out this effective, much-needed support.

James Barfoot, CHt, is a life coach, author and state registered clinical hypnotherapist. His practice is located at 915 W. 2nd Ave, Ste. 7, Spokane. For information on behavior change and weight loss, visit IntentionalHypnosis.com. See Community Resource Guide, page 30.

Hypnosis, supported by powerful personal coaching, is the quickest way to reset these out-of-control behavior patterns.

January 2018

21

Caused mainly by inadequate physical activity, unhealthy diets and rare genetic factors, obesity increases the risk of significant health problems, including high blood pressure and Type 2 diabetes, plus joint and breathing issues.

“We must launch our own family anti-obesity campaigns,” urges pediatrician Ricardo Riesco, co-owner of Peds Care, in Dalton, Georgia. “Along with increasing activity levels, we can encourage healthier eating habits at home and lead by example.”

Oksana Kuzmina/Shutterstock.com

healthy kids

Portions Matter

Healthy Weight Kids Food Choices that Prevent Obesity

by Amber Lanier Nagle

Small changes in daily eating routines translate into healthier weight for America’s kids.

I

n 2010, President Obama and Michelle Obama launched Let’s Move! as their signature initiative to tackle epidemic levels of U.S. childhood obesity. While modest progress has been made, it remains a public

22

Inland Northwest

health crisis. A brief by the U.S. Centers for Disease Control and Prevention reported that the obesity rate remained fairly stable at nearly 17 percent between 2011 and 2014 for children 2 to 19 years old.

inwAwakenings.com

In today’s “supersize-me” climate, teaching youngsters about appropriate portion sizes is imperative in fostering healthy eating habits.

“It’s often hard for parents to find time to cook a meal at home,” Riesco acknowledges. “Too often, parents will pick up fast food for dinner, which is typically higher in calories and fat, plus the portion sizes are far too large.” When parents can’t prepare a meal from scratch, a frozen, boxed meal can be a better alternative than fast food.

“The portions are more appropriate, so there’s more control of how much a child eats.” Tasty frozen organic meals are now available at many grocers.

Rethinking Family Plates “A large part of the obesity problem stems from children consuming sodas and refined, processed, junk and fried foods,” says Daemon “Dr. Dae” Jones, a Washing-

ton, D.C., naturopathic physician and author of Eat More Plants. “They are low in nutrients, and high in sugars and calories that pack on the pounds.”

Jones says the best way to combat obesity and form healthy eating habits is to replace processed foods with a whole foods diet plentiful in colorful fruits and vegetables, with sides of whole grains, nuts and seeds, and beans and legumes. “These foods are high in vitamins, nutrients, fiber, proteins and healthy fats. Lean meats, chicken and fish are good choices for protein, as well.”

ing high-calorie, high-fat, low-nutrient treats can also help children develop healthy eating habits for life and prevent obesity,” says Registered Dietitian Wendy Palmer, manager of child wellness and a certified health education specialist at Children’s Healthcare of Atlanta. “A medium-sized apple or banana, or a cup of baby carrots with hummus, is a nutrient-rich snack for kids. Avoid snacks that have no nutritional value or are coated in sugar.” For more good ideas, see Tinyurl. com/HealthySnackingOptions.

Breakfast and Snacks

“There’s a strong correlation between sugary drinks and overweight, obese children,” observes Palmer. “I recommend that parents remove all sugary sodas, sports drinks and juice boxes from their children’s diets. Water and unsweetened seltzer water are great alternatives.”

Palmer notes that many eating patterns are set before a child turns 3, so limiting all sugary drinks, including juices, is an important component of teaching young children healthier eating habits that will last a lifetime.

Studies suggest a strong link between obese children and obese adults, so for parents concerned that their child’s cute baby fat has turned into something more, the time to act is now.

Breakfast provides fuel for the body and helps young minds concentrate and learn, so experts warn against skipping or skimping on it. “I tell parents to, ‘Get out of the box,’” says Doctor of Naturopathy JoAnn Yanez, executive director of the Association of Accredited Naturopathic Medical Colleges. “Offer them a balance of fats, proteins and complex carbohydrates.”

She suggests making a batch of pancakes using an extra egg or almond meal for protein, served with fresh fruit and nitrate-free sausage. “I also recommend steel cut oats,” she says. “I make them in advance, and in the morning add in all sorts of good stuff such as fresh fruit, almond meal and almond milk.”

“Although almost everything can be enjoyed in moderation, decreasing or eliminat-

No Sugary Drinks

Amber Lanier Nagle is a freelance writer in Northwest Georgia (AmberNagle.com).

Media Promote Junk Food Olesia Bilkei/Shutterstock.com

by Amber Lanier Nagle

S

econdary causes of childhood obesity include pervasive junk food marketing. A recent study in Obesity Reviews showed that young people exposed to advertising for foods and beverages high in fat, sugar and salt had a higher incidence of selecting the advertised products instead of healthier options. Parents can use simple strategies to limit their kids’ exposure to this mesmerizing influence.

1

Reduce Screen Time—Decrease the amount of time children spend viewing TV, computers, tablets and smartphones.

2

Teach Kids About Advertising—Watch some ads with children. Talk to them about misleading messaging, underscoring how most advertisers’ intentions aren’t in the audience’s best interests.

3

Fast Forward Through Commercials— Take control and bypass ads using a DVR player or streaming service; mute the TV during ads.

GROW Your Business Secure your ad spot!

Contact us for ad rates.

509-869-4361

Primary source: WebMD.com January 2018

23

Exposure 3Reduce to Toxins

Javier Brosch/Shutterstock.com

natural pet

Don’t Overfeed Fido Plus Other Tips to Keep a Dog Cancer-Free

by Karen Becker

C

ancer is the leading cause of canine fatalities in the U.S., Europe and Japan. Often diagnosed too late, the risks, heartache and expense of aggressive traditional treatments have many people searching for healthy alternatives.

Although the causes are not well understood, we can give our companion the best possible chance of prevention.

1

Avoid Pet Obesity

In studies across species, caloric restriction has been shown to help prevent tumor development and progression. Obesity is strongly linked to increased cancer risk in humans and is assumed so in dogs. For people, cancer is also connected with excessive glucose, increased insulin sensitivity, inflammation and oxidative stress. Overfeeding a dog is not a loving thing to do.

2

Choose an AntiInflammatory Diet

Creating or promoting inflammation raises cancer risk by facilitating abnormal cells to proliferate. Current research suggests cancer is actually a chronic, inflamma24

Inland Northwest

tory disease. Because cancer cells require the glucose in carbohydrates as an energy source, limit or eliminate carbs present in processed grains, fruits with fructose and starchy vegetables. Cancer cells generally can’t use dietary fats for energy, so appropriate amounts of good-quality fats are nutritionally healthy.

Another major contributor to inflammation is poor-quality, processed pet food, which is typically high in omega-6 fatty acids and low in omega-3. Omega-6s increase inflammation; omega-3s do the reverse.

A healthy, moist dog diet contains real, whole, organic, non-GMO (genetically modified) foods, preferably raw—also plenty of high-quality protein, including muscle meat, organs and bone; moderate amounts of animal fat; high levels of EPA and DHA (omega-3 fatty acids, such as those present in krill oil); and some fresh-cut ground veggies; plus antioxidant-rich fruit.

Consider adding both vitamin/mineral and other supplements like probiotics, digestive enzymes, medicinal mushrooms and super green foods. Work with a holistic or integrative veterinarian to determine the best regime.

inwAwakenings.com

Harmful toxins include chemical pesticides like flea and tick preventives, lawn chemicals, tobacco smoke, flame retardants and all common household cleaners. A six-year study by the Cummings School of Veterinary Medicine, at Tufts University, showed that exposure to lawn pesticides, specifically those applied by lawn care companies, raised the risk of canine malignant lymphoma up to 70 percent.

Conventional flea and tick preventives are pesticides, whether spot-on treatments, pills, dips, solutions, shampoos or collars.

Chemical spot-on products attracted U.S. Environmental Protection Agency attention based on reports of 40,000 adverse events in 2008, including 600 animal deaths.

Because avoiding all toxins is nearly impossible, consider periodic detoxification based on a vet’s recommendation. For a dog with constant exposure to toxic chemicals all summer, a daily oral detox protocol is sound. If the only source is a monthly dose of a flea and tick product, limit a detox to the week after each pill or topical treatment.

4

Refuse Unnecessary Vaccinations

To properly maintain a dog’s first line of defense—the immune system—don’t overstimulate it with vaccines. Tailor vaccine protocols to minimize risk and maximize protection, considering the dog’s breed, background, nutritional status and overall vitality.

A good protocol with healthy puppies is to provide a single parvovirus and distemper vaccine at or before 12 weeks of age, and a second set after 14 weeks.

Cautious vets then order a titer test (at a lab that uses the immunofluorescence assay method) two weeks after the last set of vaccines. If the dog has been successfully immunized, it’s protected for life.

If titer tests indicate low vaccine levels (unlikely), try a booster for only the specific viruses that titered low, and only those to which the animal has a real risk of exposure. Combination vaccines (four to eight viruses in one injection), a standard booster at many veterinary practices, is not recommended.

5

Maintain Physical Integrity Until at Least 18 to 24 Months of Age

Studies from Purdue University, the University of California, Davis, and others show a clear link between spaying/neutering and increased cancer rates in dogs, especially large breeds. These include increased risk of osteosarcoma in Rottweilers neutered or spayed before their first birthday; double the risk of bone cancer in neutered or spayed large, purebred dogs versus intact (not neutered) dogs; and three to four times the cancer rates for spayed female golden retrievers versus intact females. Opting for ovary-sparing spays (hysterectomy) is another option that preserves sex hormones while rendering the animal sterile.

Applying these five suggestions in caring for a dog throughout its life offers a pet a good chance for a cancer-free and overall healthy, high-quality life.

Karen Becker, a doctor of veterinary medicine, is a proactive, integrative practitioner who consults internationally and writes for Mercola Healthy Pets (HealthyPets.Mercola.com).

Contact Your Local Holistic Pet Store For More Information on Your Pet’s Ideal Weight and Proper Diet:

Pawpular Companions

21950 E. Country Vista Dr., Ste. 100 509-927-8890 Liberty Lake • PawpularCompanions.com See ad, back cover.

Prairie Dog Pet Mercantile

South Hill, 5608 S. Regal, Ste. 100.

509-443-9663 Kendall Yards, 1206 W. Summit Pkwy 509-279-2399 Spokane • PDogPet.com See ad, back cover.

Yuppy Puppy North Spokane, 9511 N. Newport Hwy 509-467-8221 Downtown Spokane, 830 W. Sprague Ave 509-474-0394 Spokane • YuppyPuppySpokane.com See ad, back cover.

Proper Weight for a Healthy Pet

by Donna Troyer

P

roper weight is an important priority in keeping our pets healthy and cancer-free.

It’s common for dog owners to be unaware whether their pets fall into the right weight category. So how do we know if Fido is considered overweight? One way to stay aware is to note their weight at every exam in order to spot changes or trends. When your dog is at his proper weight, you should easily feel his ribs, visibly see a waist when observing from above, and not see fat sagging in the belly. Even in muscular dogs, you should still feel the ribs.

Be Mindful with Treats

Much of the valued time we spend with our pets involve meals and treats. Most of our dogs have trained us that treats are deserved. For example, we often give our dogs treats when we leave home, when we come home, when we’re cooking, when the dog is well-behaved, and just because they are well-loved—all of these are prime opportunities for a treat. This important social time is often a big part of our relationship with our pets—no wonder we have a hard time cutting back on treats!

Keep those special cues—that quality time together is valuable. However, make the treat smaller or feed a vegetable, like a carrot or a green bean. If multiple household members feed treats, put the daily allotment into a bowl so everyone knows how many are left. Break them into smaller pieces if it’s 10 a.m. and the treats are almost gone.

Reduce Meal Calories

Reduce the meal calories by no more than 25 percent at a time. Choose a

lower calorie food with lots of fiber to help fill your dog up.

Other additions include pumpkin, green beans or a few spoonfuls of homemade vegetable stew.

The stew can be a mix of vegetables— the more colors the better—with some berries thrown in as well. Blenderize the mix and then freeze it in small portions (ice cube trays work great) so a batch can last you a month. Avoid adding potatoes, rice, corn and peas; they are all starches and add unnecessary calories.

Increase Exercise

Increasing activity not only burns calories but adds enrichment for your dog.

As it is said for humans, weight loss is 80 percent diet and 20 percent exercise. It is likely similar for pets. Exercise needs to be increased gradually and done regularly. However, a few factors like owner lifestyle, a disability and an aging dog do not always allow for increased exercise.

In cases like this, getting them as much activity as possible while doing no harm will still benefit them.

Once you’ve incorporated these principles into your and Fido’s lifestyle, be sure to weigh him regularly to see the progress being made. By following the above suggestions, we can help keep our pet’s weight in an ideal range and help them live happier and longer lives. For more information on pet obesity visit PetObesityPrevention.org.

Donna Troyer, DVM, practices at Acupuncture for Pets clinic located at 1428 W. Mansfield Ave, Spokane. For more information, call 509-327-2062. See Resource Guide listing, page 31.

January 2018

25

26

Inland Northwest

inwAwakenings.com

FEB

inspiration

by J. Marie Novak

A

ccording to a Pew Forum study, nearly 80 percent of Americans believe in miracles. When we think we can’t handle burdensome difficulties on our own, we often seek help from a higher power, pleading: Cure me or my loved one of this illness. Aid me in providing for myself and my family. Bring me someone to love. Help me resolve this intensely painful situation. Protect loved ones from the harm they’re subjecting themselves to.

If we want miracles to unfold in our lives, we must actively participate in their manifestation. Here are five ways to manifest more miracles in our lives.

1

Be Grateful for Everything

Gratitude deserves its positive buzz.

When we’re grateful, our energy changes and our light shines. Our perspective shifts from scarcity to abundance. We bring forth divine blessings by being tuned into the giving nature of the creator of all. When we live in a state of gratitude, good people, opportunities and blessings arrive.

2

Stop Using Excuses to Do Nothing

When we take a positive step in our lives—it can be anything—a way forward will often appear that may be unrelated to the blessing we receive. For example, clearing out clutter may clarify a career move.

Taking a course to build a new skill may introduce us to a new friend. In beginning a new exercise routine, we may discover self-confidence in other areas of life.

Coming Next Month

Living

Courageously

Five Ways to Manifest Our Desires

Syda Productions/Shutterstock.com

Expect a Miracle

Plus: Meditation Styles

February articles include:

3

Step Beyond Routine

Step out of routines, broaden horizons and bust through comfort zones. Bumps and bruises may occur, but bravery is rewarded. Miracles are not beyond our grasp, but we may need to extend our reach in ways we’ve never done before.

4

Help Others Receive the Miracles They Pray For

Experience the bliss of being a giver. Share what others need. Sponsor a child’s education.

Give unused belongings to people that desperately need them. Offer words of encouragement. It all matters more than we realize.

5

Trust Intuition

When we listen to our intellect instead of our inner heart-and-soul guidance system, we get turned around and off course. We all have an inner knowing that can help us get where we want to go. Divine wisdom always trumps the human mind. When we tune into it and trust what it’s telling us, we invite miracles into our lives.

We all have the power to participate in creating miracles for ourselves and others by bringing to fruition what did not seem remotely possible. It’s easy to start by practicing these five miracle-creating strategies.

J. Marie Novak is an author, life transformation mentor and founder of the Believe and Create online community. Learn how to believe in and create the life you were born to live at BelieveAndCreate.com.

Pathways Toward Personal Resilience

Finding Your Meditation Style Heart Healty Foods and so much more!

To advertise or participate in our next issue, call

509-869-4361 January 2018

27

Lyman of Spokane Yoga Shala followed by a sound meditation by Shaamaahs. $25. 731 S Garfield St, Spokane. Tickets: SpokaneYogaShala.com.

calendar of events SATURDAY, JANUARY 6 Spokane Health and Fitness Expo – Jan 6-7. 10am6pm, Sat; 10am-4pm, Sun. Vendors, free samples, fitness equipment and apparel, fitness tests, massage, supplements and more. Admission: $8/adults; $5/kids 6-12. Spokane Country Fair and Expo Center, 404 N Havana St. SpokaneHealthFitExpo.com.

MONDAY, JANUARY 8 Revitalize You! HeartMath Virtual Course – Jan 8-Feb 5. 6:30-8pm. Revitalize your 2018 by taking this revolutionary HeartMath course taught by Rebecca Knight. Revitalize You! Has proven results in reducing stress and increasing vitality. Monday evenings. $50. Includes PDF workbook and revitalization plan. Register: 208-215-1231.

SATURDAY, JANUARY 13 Maturing Human Body 101 – 9am-1pm. Aging does not have to be an uncontrollable event with a bad outcome. Presenter, Dr Kelli Pearson, will teach the art of breath and meditation, stretching, strategies to keep your metabolism revved up, keys to a happy heart and how to best sit, stand and walk. $89. CenterPlace at Mirabeau Point Park, 16201 E Indiana Ave, Spokane Valley. Register: 509-9278997 or GetHealthyWithSabrina@gmail.com.

SUNDAY, JANUARY 14 Love Yo’ Self Free Yoga Practice for Moms – 3-5pm.

Join Spokane Mama and Momvillage as we collaborate on our very first event for moms. Let’s do yoga,

hang out, chat, make new friends and enjoy tea and treats. Free. Harmony Yoga, 1717 W 6th Ave, Spokane.

TUESDAY, JANUARY 16 HeartMath Meetup Group – 10-11:30am. This is a monthly group open to anyone interested in exploring how to reduce the impacts of stress in their life. Become aware of your power to realign with your heart to focus on what matters most to you. Calypso’s Coffee, 116 E Lakeside Ave, Coeur d’Alene. 208-215-1231 or Meetup.com/Coeur-d-Alene-Wellness-Meetup.

WEDNESDAY, JANUARY 17 Shake For Smoothies Pop Up Barre Event – 6-8pm.

Participants will get a chance to experience a festive BarreU workout from 6:15-7pm, followed by a lively social hour, which includes a free Wellness Bar drink.

Proceeds go to the Union Gospel Mission. $5. 312 N 4th St, Coeur d’Alene. Register: 503-720-9451.

FRIDAY, JANUARY 19 Introductory Primordial Sound Meditation Course – Jan 19-21. 6-8:30pm, Fri; 10am-1pm, Sat; 1-3pm, Sun. Meditation has been shown to decrease stress and anxiety, increase focus, concentration and creativity. 2018 is the perfect time to develop your own practice. Ideal for those new to meditation. $249. RSVP: 509-979-2223. 7RootsLife.com.

SATURDAY, JANUARY 20 Oscillating Prana, Yoga and Sound – 6-7:30pm.

A special event with kundalini yoga lead by Ara

SUNDAY, JANUARY 21 Intuitive Painting – 3-4:30pm. Learn intuitive brave painting where your art takes you the direction it wants to go. No rules and everything goes.

A mindfulness approach to art and life. Snacks and adult beverages provided. $25. Urbanity Organic Salon, 2016 E Indiana Ave, Ste 206, Coeur d’Alene.

RSVP: Tia: 208-449-2819.

MONDAY, JANUARY 22 Gemstone Folklore Class at Wonders of the World – 5:30-7:30pm. Participants explore the metaphysical properties of gems and minerals and learn how to make them useful in their lives. Sign up in the bead shop. $15. Wonders of the World Bead Shop, Flour Mill, 621 W Mallon Ave, Spokane. Info: 509-325-2867.

THURSDAY, JANUARY 25 Breaking the Six Week Barrier Workshop – 6:307:30pm. Interactive workshop focusing on tools and techniques to push past the resistance and create the desired change you seek. Free. 915 W 2nd Ave, Ste 7, Spokane. Info: 509-230-5035. Register: IntentionalHypnosis.com.

SATURDAY, JANUARY 27 Celebrate You Retreat 2018 – 10am-3pm. A transformative five-hour retreat that celebrates the uniqueness of each woman. Brainstorm ideas to deal with issues, set clear intentions and create your most vibrant life. $125. RSVP: 509-951-8393.

on going events

Optimism is

the faith that leads to achievement.

Nothing can be done without hope and confidence. ~Helen Keller

NOTE: All calendar events must be received by the 10th of the month and adhere to our guidelines. Review guidelines for submissions at inwAwakenings.com or email Publisher@inwAwakenings.com for more information.

sunday Unity Center of North Spokane Group Service – 8:45 & 11am. A contemplative meditation service at 8:45am, and a more social celebration service at 11am. Youth services available at 11am.

4123 E Lincoln Rd, Spokane. 509-489-6964.

TheUnityCenter.org.

Unity Spiritual Center Group Service – 9 & 11am. Join for joy-filled music that opens the heart, a time of stillness to quiet the mind and body, and dynamic messages that both uplift and yet challenge us to make our lives, and thus our world, better.

Childcare available. 2900 S Bernard St, Spokane.

509-838-6518. UnitySpokane.org.

Unitarian Universalist Church – 9:15 & 11am.

We have no dogma or creed and we are each free to seek inspiration from many sources, including the world’s many religions, philosophy, literature, art, and science. Ours is a dynamic, welcoming, and supportive faith community that values the worth and dignity of every person and every individual’s right to freely search for truth and meaning in their lives. 4340 W Fort George Wright Dr, Spokane.

509-325-6383. UUSpokane.org.

28

Inland Northwest

inwAwakenings.com

Unity Spiritual Center of North Idaho Group Service – 10am. Our Sunday Services are a celebration of living where we explore our connection with Spirit and learn practical ways to apply ancient wisdom to thrive in the here and now. 4465 N 15th St, Coeur d’Alene, ID. 208-664-1125. UnityCenter.org.

Spokane Buddhist Temple – 10:30am. Our main temple hall is called a Hondo where we gather for services. The shrine (Gohonzon) is located in the front center. The ringing of the Kansho signifies the beginning of our service. Begin with a moment of quiet meditation and the chanting of the sutras. 927 S Perry St, Spokane. 509-534-7954.

SpokaneBuddhistTemple.org.

monday 7Roots All Levels Vinyasa Flow Yoga – 9am. Relieve stress and stay healthy during 2018 with weekly yoga. $12. 23801 E Appleway Ave, Ste 220 (middle door), Liberty Lake. 509-979-2223. 7RootsLife.com.

Half-Hour to Health – 6-6:30pm. 1st Mon. 30-minute workshop led by Dr Ellis at Clear Chiropractic.

Learn how your body works to heal itself with chiropractic care. If you’re tired of taking medications that

community resource guide Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@inwAwakenings.com to request our media kit.

mask your symptoms and don’t actually heal your body, join us to learn more. Free. 2503 E 27th Ave, Spokane. 509-315-8166. ClearChiroSpokane.com.

tuesday 7Roots All Levels Yoga Flow – 4:30pm. $12. 23801 E Appleway Ave, Ste 220 (middle door), Liberty Lake. 509-979-2223. 7RootsLife.com.

wednesday 7Roots All Levels Vinyasa Flow Yoga – 9 am. See Monday description. $12. 23801 E Appleway Ave, Ste 220 (middle door), Liberty Lake. 509-979-2223.

7RootsLife.com.

thursday North Spokane Grocery Outlet Wine Tasting – 3-5pm. Join for our weekly wine tasting at the North Division location. 7810 N Division. 509-484-4850.

7Roots All Levels Yoga Flow – 4:30pm. $12. 23801 E Appleway Ave, Ste 220 (middle door), Liberty Lake. 509-979-2223. 7RootsLife.com.

Half-Hour to Health – 6-6:30pm. 3rd Thur. See Monday listing. 2503 E 27th Ave, Spokane. 509315-8166. ClearChiroSpokane.com.

friday 7Roots All Levels Vinyasa Flow Yoga – 9am. See Monday listing. $12. 23801 E Appleway Ave, Ste 220 (middle door), Liberty Lake. 509-979-2223.

7RootsLife.com.

First Friday – 5-8pm. 1st Fri. Downtown retailers and restaurants stay open, feature artists and musicians and offer special promotions. Free admission.

Downtown Spokane. 509-456-0580.

Second Friday – 5-8pm. 2nd Fri. Stroll through downtown Coeur d’Alene and experience the vibrant arts community. Support the downtown shops, restaurants and businesses. Look for the official yellow ArtWalk balloons. A family-friendly event.

Free. CdaDowntown.com.

saturday Relax, Release and Restore – 4-6pm. 1st Sat. With Peggy Raye. Monthly gathering for those interested in creating a happier, healthier, more joy-filled life.

By combining restorative and therapeutic yoga poses, guided meditations and Native American drum circle, we will work to release old patterns of thinking that contribute to dis-ease and less fulfillment. $20. 23801 E Appleway Ave, Set 220 (middle door), Liberty Lake. 509-979-2223. 7RootsLife.com.

ACUPUNCTURE NELSON COMERCI, LAC

CDA Acupuncture & Holistic Healing 225 E. Locust Ave, Coeur d’Alene 208-665-2293 • CDAHealing.com Nelson offers traditional oriental medical techniques for a variety of imbalances including physical, mental and emotional. He specializes in acute and chronic pain; digestive, gynecological, mental health, hepaticgallbladder disorders; autoimmune syndromes and substance misuse including cigarettes, alcohol and drugs. See ad, page 12 .

LILAC CITY ACUPUNCTURE

2925 N Monroe St, Spokane 509-535-4055 • LilacCityAcu.com Spokane’s first dedicated community acupuncture clinic, offering $20 acupuncture treatments in an open, relaxing setting.

Appointments can be made easily on our website and same-day appointments are often available. There is a one-time $10 paperwork fee.

LISE TAKASHINA, LAC

Peony Acupuncture & Apothecary 302 N 5th St, Coeur d’Alene • 208-292-4829 PeonyAcupuncture.com Find health, balance, and inner vibrancy through a range of holistic treatments including acupuncture, herbal medicine, Moxa, cupping, essential oil therapy, guasha and other modalities.

Takashina is passionate about women’s health and holistic internal medicine including pain management, digestive health, and natural hormone regulation.

CBD OIL THE SOURCE CBD

953 E 3rd Ave Spokane • 800-CBD-7612 TheSourceCBD.com Our mission is to offer affordable, high-grade hemp derived CBD products and consultation to people in need. We stock a wide variety of the highest-rated CBD products on the market and can ship products nationwide.

CHIROPRACTIC INTELLIGENT BALANCE SPINAL CARE 2310 N Molter Rd, Ste 108 Liberty Lake • 509-924-4443 Info@IntelligentBalance.com IntelligentBalance.com

Not all forms of chiropractic care are the same. Intelligent Balance treats patients using upper cervical chiropractic care by performing the QSM3 technique, which focuses on body balancing. They also specialize in a progression of the NUCCA chiropractic technique that achieves measurable results in a comfortable setting.

Schedule a free consultation today. See ad, page 14.

ENERGY HEALERS SUSAN FLERCHINGER

Healing Waters Holistic Center 101 N Evergreen Rd, Spokane Valley 509-879-3264 • SusansEnergy@aol.com HealingWatersCenter.com My mission is to facilitate healing for you (and the Earth) to help propel you into a life you love.

Through energetic releasing of emotional baggage, traumas, other’s energies and fears, we open the flow for your own natural healing to take place. See ad, page 23.

FITNESS STUDIOS BARREU

195 E Hazel Ave Coeur d’Alene • 503-720-9451 BarreUcda.com Coeur d’Alene’s first Barre studio. Locally owned and independently operated, workouts focus on lengthening and strengthening the body.

High-intensity, low-impact exercise designed for every age and fitness level. A fun studio where women make life-long friends.

Childcare available. See ad, page 6.

January 2018

29

HALOTHERAPY / RESPIRATORY WELLNESS SALTROOM OF SPOKANE 2838 N Ruby Spokane • 509-255-0505 SaltRoomOfSpokane.com

Dry saline aerosol or Halotherapy provides a gentle respiratory cleanse. Beneficial for relieving lung conditions like bronchial asthma, cystic fibrosis and lingering cough. Helpful in treating skin problems like eczema and acne. If you are seeking non-invasive, relaxing, natural treatment con-sider Halotherapy.

HEALTHY FOODS GROCERY OUTLET

HOSPICE HOSPICE OF NORTH IDAHO

9493 N Government Way, Hayden, ID 208-772-7994 HospiceOfNorthIdaho.org Our community’s trusted hospice for 36 years. As the area’s only community-owned hospice, we serve the seriously ill and those touched by loss. Our patients receive expert care at any age, regardless of financial circumstances. See ad, page 22.

HYPNOTHERAPY JAMES BARFOOT, CHT

Intentional Hypnosis 915 W 2nd Ave, Ste 7, Spokane 509-230-5053 • IntentionalHypnosis.com

North Spokane: 7810 N Division St 509-484-4850 Spokane Valley: 12115 E Sprague Ave 509-703-7185 Coeur d’Alene: 410 W Neider Ave 208-765-3141 GroceryOutlet.com Check out the best first stop on your next health-seeking shopping trip. Grocery Outlet offers a huge selection of NOSH (natural, organic, specialty and healthy) products at deeply discounted prices.

NOSH foods support specific health-promoting diets and include a variety of gluten- and dairy-free options. See ad, page 7.

My goal is to help you on your journey to a more productive and vital life. I use personal hypno-sis sessions and powerful personal coaching to permanently change undesired habits and behav-iors on a conscious and subconscious level.

MARY PETERSON, RN, CCHT

Hypnosis For Self Care Healing Waters Holistic Center 101 N Evergreen Rd, Spokane Valley 509-370-8351 • Hyp.Maryt@gmail.com HypnosisForSelfCare.com Transpersonal hypnosis for accessing inner strength and deep insights, in conjunction with Emotional Freedom Technique, so met im es ca lle d ta p p in g , allowing faster relief of emotional challenges. See ad, page 23.

HOLISTIC SKIN CARE BRIGITTE HALLOWITZ, LE

Healing Waters Holistic Center 101 N Evergreen Rd, Spokane Valley Coeur d’Alene Acupuncture & Holistic Healing 225 E Locust Ave, Coeur d’Alene 509-688-9856 • SkinBNatural.com Holistic skin care is the philosophy of treating the body and skin as one cohesive unit – what happens inside our body is reflected on our skin. Brigitte focuses on helping the skin to function optimally by stimulating the healing power of nature with performance, results-driven natural skin care products, facials and microcurrent treatments. See ads, pages 12 and 23.

HOLISTIC WELLNESS CENTERS HEALING WATERS HOLISTIC CENTER 101 N Evergreen Rd Spokane Valley • 509-228-3516 HealingWatersHolisticCenter.com

Your personal wellness begins here! Each practitioner has their own business and unique offerings within the center, which include naturopathic medicine and acupuncture, energy balancing and healing, life coaching and personal power renewal, holistic skin care, hypnotherapy and myofascial release massage therapy. See ad, page 23.

30

Inland Northwest

JUICE BARS THE WELLNESS BAR

Coeur d’Alene • Post Falls • Hayden, ID niWellnessBar.com Our mission is to bring healthy options to your entire family with the best raw ingredients available, blended into amazing flavors that you’ll love. Find out why our fresh, healthy, made-to-order juices and smoothies are prized in our community. See ad, page 9.

LIFE TRANSFORMATIONS LIFE DESIGNS WITH TRACY TURNER Certified Expressive Arts Practitioner Healing Waters Holistic Center 101 N Evergreen Rd, Spokane Valley 509-951-8393 • LifeDesignsWithTracyTurner.com

I am passionate about helping clients transform the shame, fear, limits and negative energy of past life experiences into joyful and loving self acceptance.

Let’s get started today building the life you have always imagined and creating new levels of vitality and happiness. See ad, page 23.

inwAwakenings.com

MASSAGE SCHOOLS THERAPEUTIC CONNECTIONS SCHOOL OF MASSAGE

505 E 24th Ave, Spokane 509-230-2307 • tcMassageSchool.com Are you ready to pursue a career in massage therapy? A new era of growth, innovation and education awaits and it’s time to step up and own the success that you deserve. The Professional Massage Practitioner Program will arm you with the skills and psychology necessary to thrive in this ever-evolving field of health care. See ad, page 5.

MASSAGE THERAPY MARK SMITH, LMP

My Massage & Sports Therapy Healing Waters Holistic Center 101 N Evergreen Rd, Spokane Valley 509-370-2207 MyMassageSportsTherapy.com Mark Smith specializes in the John F. Barnes Myofascial Release approach to eliminate or reduce soft tissue pain in client’s bodies. Myofascial Release treats the fascial restriction that causes pain allowing a return to a painfree lifestyle. See ad, page 23.

MINERAL THERAPY WONDERS OF THE WORLD

Located in the Flour Mill 621 W Mallon Ave, Spokane 509-325-2867 • WondersOfTheWorldInc.com Garnet is the mineral for January and represents being committed to your purpose. It is the stone of loyalty and faithfulness. It is the perfect mineral for goal setting for the year. As a gem, it is excellent for people in relationships. See ad, page 13.

NATUROPATHIC DOCTORS ANALISA AZZOPARDI, ND, BSC, MSC Medical Healing Arts The Liberty Building, Ste 200L 203 N Washington, Spokane 510-316-1676 • Facebook.com/AzzopardiND

Dr. Azzopardi specializes in nutritional counseling, allergies and sensitivities, genetic and epigenetic information and women’s and children’s health.

Helping clients achieve their overall health and nutrition goals leads to stronger immune systems, less illness and a better quality of life.

TOBY K. HALLOWITZ, ND, LAC

Healing Waters Holistic Center 101 N Evergreen Rd, Spokane Valley 509-228-3528 • Dr-Toby.com Coeur d’Alene Acupuncture & Holistic Healing 225 E Locust Ave, Coeur d’Alene 208-665-2293 • CDAHealing.com Dr. Hallowitz is a naturopathic doctor (ND), classically trained Chinese medicine practitioner and licensed acupuncturist. He concentrates on whole-patient wellness, evidence-based clinical naturopathic and Chinese medicine with emphasis on prevention and restoration of balance to the body, mind and spirit.

See ads, pages 12 and 23.

ORGANIC SKIN CARE CARING COCONUT Spokane Valley CaringCoconut.com

We hand craft organic skin care for mothers and children. Each item is specially handcrafted with natural- and organic-lovers in mind, so you can rest easy that we’ve chosen only the best for you and your family. Find all of our products at CaringCoconut.com, and use coupon code NATURAL to save 10% off your total purchase.

PETS PAWPULAR COMPANIONS

21950 E Country Vista Dr, Ste 100 Liberty Lake • 509-927-8890 PawpularCompanions@gmail.com PawpularCompanions.com We carry a large variety of food and treats for all life stages and diets, including many grain-free options, raw food, canned food and freeze-dried kibble. Let us be your local resource for highquality, natural and organic pet food and supplies.

See ad, back cover.

PRAIRIE DOG PET MERCANTILE 5608 S Regal, Ste 100, Spokane 1206 W Summit Pkwy, Spokane 509-443-9663 • PDogPet.com

At Prairie Dog, we are passionate about holistic support for your whole pet and believe in the vital importance of nutrition.

We’ve learned that animals thrive on diets honoring their evolutionary development, which is why our focus is on quality foods free from cheap fillers—with an emphasis on raw food.

Certified professional dog trainers are on staff.

See ad, back cover.

YUPPY PUPPY

9511 N Newport Hwy, Spokane 509-467-8221 New Location: 830 W Sprague Ave 509-474-0394 • YuppyPuppySpokane.com The Yuppy Puppy is a locally owned pet supply store, doggy daycare and dog wash staffed by an outgoing, eclectic and fairly obnoxious group of funloving pet people who truly care about the lifetime well-being of your furry family members. See ad, back cover.

RETREATS 7ROOTS RETREATS

Cyndi Rai 23801 E Appleway Ave, Ste 220, Liberty Lake 509-979-2223 • CyndiRai@gmail.com 7RootsLife.com Experience the healing presence of Cyndi Rai as she trains you in the 7Roots Lifestyle to help you recover from loss and move through grief.

Rai is a certified Chopra Center meditation in-structor, yoga instructor, reflexologist, energy worker and licensed massage practitioner who specializes in two-hour grief massages. See ad, page 18.

SELF-IMPROVEMENT BLUE SKY SERVICES

Rebecca Knight Spokane • CdA • Sandpoint 208-215-1231 Are you seeking less stress, better relationships and improved outcomes in your personal and professional life? HeartMath certified coach, Rebecca Knight, is here to guide you with proven techniques and a personalized plan to discover and reclaim your unique life vision. Call/text for a complementary consultation. See ad, page 7.

SPIRITUAL CENTERS UNITY SPIRITUAL CENTER

2900 S Bernard St, Spokane 509-838-6518 • UnitySpokane.org

classifieds Fee for classifieds is a minimum charge of $20 for the first 20 words and $1 for each additional word. To place an ad, email Publisher@inwAwakenings.com.

OPPORTUNITIES ADVERTISE HERE – Are you: hiring, renting property/office space, selling products, offering services, or in need of volunteers? Advertise in Natural Awakenings classified ad section. To place an ad, email Publisher@inwAwakenings.com.

START A CAREER YOU CAN BE PASSIONATE ABOUT – Publish your own Natural Awakenings magazine. Home-based business, complete with comprehensive training and support system.

New franchises are available or purchase a magazine that is currently publishing. Call 239-530-1377 or visit NaturalAwakeningsmag.com/MyMagazine.

SERVICES INTERIOR PAINTING AND MURAL WORK – Do you need a room or office painted by a professional, reasonably priced painter/artist? Contact Nate for a free estimate: 509-558-1957.

NATURAL HOUSECLEANING SERVICE – Let us do the work so you don’t have to! Experienced, thorough, dependable; and we only utilize natural cleaning products. North Idaho and surrounding area. Call Dacia for a free estimate: 208-699-3435.

Make your community a little

GREENER…

Support our advertisers.

Unity offers practical, spiritual teachings that empower abundant and meaningful living.

If you are looking for a transformative, spiritual home and want to build a better life and world, please join us. We are an open and affirming community. Everyone is welcome.

VETERINARIANS ACUPUNCTURE FOR PETS Donna Troyer, DVM 1428 W Mansfield Ave Spokane • 509-327-2062 dTroyerdvm@gmail.com

Providing acupuncture for your pets utilizing the foundation of traditional Chinese medicine by veterinarians with specialized training in acupuncture.

For every $100 spent in locally owned business, $68 returns to the community. source: the350project.net January 2018

31