Natural Awakenings INW November 2019 by Natural Awakenings INW

E HEALTHY LIVING E FR

HEALTHY

PLANET

SWEET GRATEFUL ZENFUL EATING DREAMS LIVING Putting Insomnia to Rest

The Path to a Better World

Mindful Meals in Quiet Gratitude

November 2019 | Inland Northwest Edition | inwAwakenings.com November 2019

“Necessity is the mother of invention. A need or problem encourages creative effort to meet the need or solve the problem.” ~ Plato “At seventeen, I enlisted in the Marine Corps. At Camp Lejeune, I drank water contaminated with carcinogenic substances which gave me cancer. The Chemotherapy destroyed the cartilage in my cervical spine. The pain became so intense, I felt I would not be able to work much longer as a Physical Therapist.

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Look and Feel Your Best Inside and Out Jacob Deakins, MD is certified and trained in the treatment of male and female sexual dysfunction, including:

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letter from publisher

Remember

INLAND NORTHWEST PUBLISHER Amber McKenzie EDITORIAL TEAM S. Alison Chabonais Erin Lehn Sara Peterson Linda Sechrist DESIGN & PRODUCTION Helene Leininger C. Michele Rose Patrick Floresca SALES & MARKETING Amber McKenzie

n the spirit of gratitude and remembrance this November, I want to share a beautiful and powerful poem written by the 23rd poet laureate of the United States, Joy Harjo. Harjo is from the Muscogee Creek Nation and is the first Native American woman to become poet laureate. I love her work, and especially love the following poem which hit me hard right in the heart space. It feels like a reminder from the universe of who and what we truly are: spiritual beings having a human experience. A reminder that we are all an interconnected—with each other, the earth, nature, sun, moon and stars. We are life and life is us. Please enjoy.

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.

NATIONAL TEAM CEO/FOUNDER Sharon Bruckman COO/ FRANCHISE SALES Joe Dunne NATIONAL EDITOR Jan Hollingsworth MANAGING EDITOR Linda Sechrist NATIONAL ART DIRECTOR Stephen Blancett ART DIRECTOR Josh Pope FINANCIAL MANAGER Yolanda Shebert RANCHISE SUPPORT MGR. Heather Gibbs F WEBSITE COORDINATOR Rachael Oppy NATIONAL ADVERTISING Kara Cave Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2019 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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

Amber

Remember Remember the sky that you were born under, know each of the star’s stories. Remember the moon, know who she is. Remember the sun’s birth at dawn, that is the strongest point of time. Remember sundown and the giving away to night. Remember your birth, how your mother struggled to give you form and breath. You are evidence of her life, and her mother’s, and hers. Remember your father. He is your life, also. Remember the earth whose skin you are: red earth, black earth, yellow earth, white earth brown earth, we are earth. Remember the plants, trees, animal life who all have their tribes, their families, their histories, too. Talk to them, listen to them. They are alive poems. Remember the wind. Remember her voice. She knows the origin of this universe. Remember you are all people and all people are you. Remember you are this universe and this universe is you. Remember all is in motion, is growing, is you. Remember language comes from this. Remember the dance language is, that life is. Remember. ~ Joy Harjo

Never Glossy. Always Green. Natural Awakenings is printed on recycled newsprint with soy-based ink.

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

Contents 12 CHASING ZZZZZs

How to Put Insomnia to Rest

15 STOP SNORING AND START LIVING

Signs and Symptoms of Sleep Apnea

16 ZENFUL EATING

Mindful Meals in Quiet Gratitude

18 THE HAPPY THYROID Seven Ways to Keep Humming

20 KIDS WITH GRATITUDE Making Thankfulness Second Nature

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 509-869-4361 or email Ads@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.

22 ENOUGH FOR ALL

In Pursuit of Grateful Living

DEPARTMENTS 6 news briefs 10 local health briefs 11 global briefs 16 conscious eating 18 healing ways

20 22 23 23 26

healthy kids inspiration calendar classifieds resource guide November 2019

news briefs

Financial Chakras the Topic at November Holistic Chamber Meeting

he Spokane Chapter of the Holistic Chamber of Commerce (HCC) will hold its November meeting on Tuesday, November 12 from 6 to 7:30 p.m. Special guest speaker and HCC member, Ash Shukla from Maryland, will speak on his work and upcoming book, Financial Chakras: Achieve Financial Abundance Through the Ancient Science of Chakras. “Every decision that we make is derived from pinpoints in our body called chakras, including financial decisions,” shares Shukla. “Just as the chakras in our body are crucial to Ash Shukla our spiritual and physical alignment, the same is true for our financial alignment. Come and learn more at this month’s Spokane HCC meeting!” Originally from India, Shukla arrived in the United States in 1989 and entered the financial services industry in 1994. “I struggled a lot during my first seven years in the industry,” he explains. “But then I discovered the secret formula to achieving the ultimate balance between business, finance, health, wellness and spirituality - Financial Chakras. And now I have the pleasure of teaching this formula to people all over the world.” Meeting location: Unity Spiritual Center, 2900 S. Bernard. Cost: Free for HCC members; $5 for non-members and guests. RSVP to 509-869-4361 (call or text). For more information or to apply for membership, visit HolisticChamberOfCommerce.com/Spokane. See ad, page 20.

Transformational Coach Offers Intuitive Guidance and More

ransformational coach and psychic, Jennifer Spor, understands the journey of many of her clients. “Prior to finding my own life purpose,” she admits. “I lived in a constant state of exhaustion and overwhelm ignoring the yearnings of my heart.” Spor explains that she had been searching for all the things everyone else said would bring her happiness. “Yet, there I was— satisfied yet joyless. I had a six-figure salary, traveled all over the world and was surrounded by amazing friends—but I still wasn’t happy. What more could I ask for? And that’s when it hit me— purpose!” This gifted intuitive was able to transform her own life into Jennifer Spor one of purpose, heart-centeredness, joy and passion, and now empowers others to do the same. “As women, we often believe that when we’re able to check all the boxes and accomplish the education, the career, the home and the family, we should feel happy and fulfilled. But what happens when that’s not enough and we’re called to do more? I am passionate about helping clients answer that call.” In addition to coaching and mentoring, Spor offers intuitive guidance and psychic readings. “Working with me is unique,” she affirms. “As an intuitive, I channel divinely guided messages specifically for you. These are your spiritual shortcuts to achieving the transformation you truly desire. We also get to the root cause of what’s keeping you stuck and create a customized practice of mindset and forge a strong connection to your own intuition and inner guidance.” Jennifer Spor offers one-on-one coaching, psychic readings, group coaching, workshops and public speaking. For more information or to schedule a free clarity session, visit JenniferSpor. com/ClaritySession or call 201-274-3115. See Resource Guide listing, page 30.

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Functional Nutritionist Helps Whole Families Heal

my Maus, functional nutritionist, certified health coach, master herbalist, farmer and the owner of Functional Family Nutrition, is passionate about helping individuals and families improve their overall health through diet and lifestyle changes. “It’s exciting to me when clients ‘get’ that what they consume and how they live actually matters and can improve their quality of life dramatically,” explains Maus. “I also love when a family member is chronically ill and they start to feel better—this improvement not only impacts them; it impacts their whole family and future generations. How you live and eat now doesn’t just affect you—it affects your children, grandchildren and beyond.” Maus specializes in helping people who suffer from chronic illness, digestion issues, hormone imbalances, autoimmune diseases, and more by utilizing dietary and lifestyle changes as well as targeted supplements. “Through one-on-one coaching, local and online health classes, supplement recommendations and dietary and lifestyle changes, I’m able to help clients get to the root cause of their issues and bring balance, energy and joy back into their lives,” she says. “I’m able to manage all my client meetings, classes and protocols virtually, which means I can be flexible in working with my clients’ individual schedules. This also helps keep my charges down.” In addition, Maus and her family are opening Autumn Creek Bakery, a division of their family farm, Autumn Creek Ranch. The bakery will open at the end of November and will offer heirloom grain sandwich bread and other healthy baked goods through the Spokane Real Food Buyers Co-op and direct to individuals. For more information, visit FunctionalFamilyNutrition.com or email FunctionalFamilyNutrition@gmail.com. For information about Autumn Creek Bakery, email AutumnCreekRanch@gmail. com. See Resource Guide listing, page 28.

Local Author Offers Inspiration This Holiday Season

ust in time for the holidays, local holistic lifestyle coach, educator, speaker and author, Sandy Philbin, has published her latest book, Whispers of Inspiration for Busy Women: One Minute Inspirations to Refresh Your Mind, Body and Spirit. “So many women I meet are challenged with balancing their lives between family, work, volunteering and other commitments which can lead to anxiety, burnout and feelings of being overwhelmed,” emphasizes Philbin. “I am passionate about encouraging busy women to take time for self-care to restore their spirit, which is why Sandy Philbin I wrote this book. Starting with just one minute of inspiration per week, we can transform our lives.”

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Philbin’s book includes 52 weekly inspirations that are reflective and spirit-inspired, aimed at meeting the reader where they are in their life journey. “Some inspirations are encouraging and meant to take you to a place of relief and comfort, while others may reveal an area in your life needing attention,” she explains. “Whichever it may be, you are right where you are meant to be at this moment and this book will guide you to the next step.” According to several readers, Whispers of Inspiration for Busy Women is an ideal gift for mothers, friends, family members and clients. “It is heartfelt, meaningful and easy to sit for just a few minutes to help keep you mindful and centered,” says a reader named Stephanie. “I’ve gifted it to several friends and recommend it to everyone I know!” Cost: $12.99. Available on Amazon.com. For more information or to learn more about upcoming book signings and requests, call or text 509-230-1100, visit Facebook.com/SandyPhilbin or SandyPhilbin.com.

Better Life Through

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DeFelice Dentistry has been part of the Spokane community for over 60 years November 2019

news briefs

Advanced Laser Therapy Now Offered at Inland Wellness and Vitality

n addition to offering cutting-edge sexual health therapies to help men and women feel their best, Inland Wellness & Vitality is now offering advanced laser and radio frequency (RF) treatments to help patients look their best. “We strive to integrate health and optimize how our paBefore and After tients feel on the inside and have added additional treatments for the outside too,” explains Jacob Deakins, MD, co-owner of Inland Wellness & Vitality. “We’re excited to offer the latest in laser technology for smoother skin, wrinkle reduction, sun damage and facial veins as well as hair, scar and stretch mark removal and fat reduction.” The clinic continues to offer natural approaches to Erectile Dysfunction (ED), hormone imbalance, vaginal dryness, decreased libido, pain during intercourse and other age-related conditions. “Our goal is to treat the whole person,” says Deakins. “We look forward to offering more opportunities for our patients to look and feel their best.”

Powerful Show About Grief and Dying Comes to the Bing

manda Drake, owner and operator of Inland Northwest Green Clean, is passionate about eliminating toxic cleaners and creating a positive energy environment for her residential and commercial clients. “I am very sensitive to the needs of my clients, especially those who are affected by chemicals and energies within their home or business,” Drake explains. “I seek out the most natural cleaning products, which I often make myself, and avoid all types of harsh toxins and fragrances. I also enter every space I clean with an attitude of appreciation and joy because the energy I bring matters.” Inland Northwest Green Clean offers weekly, bi-weekly and monthly cleanings, and specializes in an initial deep-clean, followed by maintenance cleanings. “I enjoy that the work I do makes life a little bit easier for my clients, who I greatly appreciate and value!”

Night of Grief & Mystery, a 25-city tour featuring internationally renowned author Stephen Jenkinson and singer-songwriter Gregory Hoskins and his band, is coming to the Bing Crosby Theater in Spokane on November 13. Jenkinson is a Harvard-educated theologian, spiritual activist and author of Die Wise: A Manifesto for Sanity and Soul, an award-winning book about grief, dying and the love of life. “Nights of Grief and Mystery is a spoken-word event interwoven with music that tackles difficult subject matter in a deeply poignant, funny, irreverent and soulful way,” says Keleren Millham, local host of this year’s show. “It’s a rough world out there, and this show—part carnival, part benediction—feels like a gift to the community.” The show is suitable for the young and old, especially parents, grandparents, teachers, scholars, health care professionals, clergy, counselors and anyone else pondering matters around human development, rites of passage, aging and wisdom. “These are nights devoted to the ragged mysteries of being human, and so grief and endings of all kinds appear,” describes Jenkinson. “They are nights in which love letters to life are written and read. There’s some boldness in them. These nights have the mark of our time upon them, and they’ve become timely, urgent, alert, steeped in mortal mystery, quixotic, with some swagger.”

Inland Northwest Green Clean is open to new clients in the Spokane area and offers discounts for weekly cleans. General cleaning times are 8:30 a.m. to 5:30 p.m. but flexibility is offered depending on client needs. References available. Call or text 509-671-5775 for a bid. Facebook. com/InlandNWGreenClean. See Resource Guide listing, page 26.

Admission: $39. Showtime is 7 p.m. Location: 901 W. Sprague Ave., Spokane, WA. Tickets: BingCrosbyTheater.com/ events.

Inland Wellness & Vitality is located at 316 W. Boone Ave., Ste. 350 in Rock Pointe Center, Spokane. For more information or to schedule a free consultation, contact 509-474-0145 or visit InlandWellnessAndVitality.com. See ad, page 3.

Gathering Wellness at This Fall’s Holistic Fair

he Mind, Body, Spirit Holistic Fair is holding its fall event on November 2 from 10 a.m. to 5 p.m. at Unity Spiritual Center on Spokane’s south hill. “Our theme this year is Gathering Wellness,” says fair organizer, Linda Christine. “We have gathered over 40 holistic and metaphysical vendors and nine dynamic educational presentations for this year’s event.” The fair features a wide variety of vendor offerings, including medical intuitive readings, botanicals, chakra balancing, artists, life coaching, massage, chiropractic, reiki, nutritional products, crystals, astrology readings, tarot, homeopathy, sound healing, jewelry and more. Location: 2900 S. Bernard St., Spokane. For more information, contact 509-496-8138 or email LindaChristine@LindaChristineStudios.com.

Local Cleaning Service Offers Natural Approach

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It’s time for a healthier nights sleep!

Grand Opening Weekend for CBD Store in North Spokane

orth Spokane Hemp Co. is holding a grand opening celebration the weekend of November 8 to 10 at their new location in north Spokane. The store is offering free samples, education, literature and a variety of high-quality, locally sourced CBD products. “We opened North Spokane Hemp Co. with the intention of offering education to our customers about the documented health benefits of CBD, as well as a variety of CBD products not offered anywhere else in the area,” says co-owner, Michael Pickens. “We have terpene blends, mushroom blends, tinctures, high CBD/low THC hemp buds, topicals, supplements, lotions, bath bombs and more.” The store officially opened in midOctober, and also offers an online store. “All of our products are less than .3 percent THC and are third-party tested to ensure quality, potency and that they’re pesticide free,” says co-owner Shaneese Dunigan. “We are passionate about sharing the extreme benefits these products have on overall health and wellness, and we encourage anyone curious about CBD to come in and sample our products and ask questions. We want to be a valued resource to our community, so we hope you come in to see us for our grand opening.” Location: 9323 N. Division St., Spokane. Grand Opening Weekend is Friday, November 8 to Sunday, November 10 between 10 a.m. and 8 p.m. For more information, visit NorthSpokaneCBD.com or call 509-919-3759. Free shipping on all online orders over $50. 10 percent off with code: Awakenings. See ad, page 22.

Adjustable Spine Alignment Pillow (ASAP)

The ASAP is ergonomically designed to support and maintain proper curvature of the neck and cervical spine as you sleep. The hole in the center cradles and tilts your head back, opening your airways to increase oxygen and reduce snoring and apnea. You can remove or add filling to the side cushions via zipper openings to customize support for maximum comfort of shoulders and neck when sleeping on your side.

Starting at $35 Adjustable Lumbar Pillow

The Adjustable Lumbar Pillow is specifically designed to ease and alleviate back pain and support both hips and the lumbar spine while sleeping on your back. It also supports the soft portion between your hips and ribcage when sleeping on your side. All cushion portions are adjustable via zipper openings.

Starting at $20

“I developed the pillow after a car accident herniated a disc in my neck and lower back. I found that I couldn’t get comfortable on any regular pillow and had to sleep on my back or the pain radiated out into my shoulders. It took me years to develop and patent a neck support pillow that would allow me a pain-free night’s sleep. Everyone who has one is very appreciative and this is why I work so hard to get it out there.” Larry Wilmarth, Owner and Creator

FAST, FREE SHIPPING on every order

Order online at: TherapeuticSpinePillows.com Jo@TherapeuticSpinePillows.com | 509.780.7836

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by Michael Pickens Fifty-eight percent of adult Americans have reported symptoms of insomnia a few nights a week or more. Are you one of the 58 percent who can’t get to sleep? Maybe terpenes are the key to unlocking your struggle to open the door to a restful night’s sleep and more energetic days. What are terpenes? Terpenes are aromatic compounds produced by all plants. They provide scent and color. Flowers often have the highest terpene content, which is why they have the strongest scent and often the most unique and vibrant colors. Terpenes also act on many different receptors in our body, and because of this, they comprise the active ingredients in most plant essential oils. The best terpenes to help with sleep include: Myrcene – Herbal insomnia remedies containing myrcene-rich ingredients have been found around the world throughout history. Myrcene is a significant component of the essential oil of several plants, including bay, cannabis, hops, lemongrass and mango. The popular term “couch-lock” is used to describe the euphoria provided by high myrcene cannabis strains. Linalool – This abundant terpene is found in lavender. Linalool stimulates the production of adenosine, a sedative hormone. Nerolidol – This versatile sesquiterpene is found in ginger, jasmine, tea tree and other plants, including cannabis. Nerolidol’s effects on the hippocampus of mice suggests that this terpene acts as a neuroprotectant against oxidative stress as well as offering sedative effects.

submitted by Larry Wilmarth

nyone suffering from chronic neck, shoulder or back pain knows that sleeping positions can either make or break how the morning goes. Waking up with a crick in the neck, tingling fingers, tenseness in the shoulder area or additional back pain are common signals from the body that our sleeping position and pillow choice are not doing us any favors. So how can we prevent these sleepinginduced pains and wake up feeling refreshed and in full alignment with our head, neck and spine? Being mindful of and adjusting our sleeping position and pillow choice can make all the difference.

Back Sleeping and Pillow Support

Experts agree that lying on the back is considered the best sleeping position for a healthy spine and a good night’s sleep. Back sleeping allows for the even distribution of weight across the entire length of the body, and with the right pillow, it also ensures ideal alignment of the head, neck and spine. Here’s what’s required: 1. Lie flat facing the ceiling. Avoid twisting the head to either side. 2. Utilize an adjustable pillow that encourages back sleeping and supports the curvature of the neck and allows the head to lie flat and in line with the spine. 3. Place a small lumbar support pillow (memory foam) under the lower back and knees (or anywhere that requires extra support).

Side-sleeping

For those looking for a natural approach to catching more Z’s, a highquality, terpene-rich CBD tincture that includes myrcene, linalool, nerolidol and terpinolene may be the solution you’re looking for!

For many, side-sleeping is the most comfortable sleeping position; however, it can cause stress to the spine and strain the lower back. Fortunately, there are ways to prevent this stress and strain. Here’s how: 1. Get into bed and carefully roll onto one side. 2. Utilize an adjustable pillow that supports the side curvature of the neck and allows the head to rest in line with the spine. 3. Pull the knees up slightly and place a pillow between them. This raises the upper leg and maintains the natural alignment of the hips, pelvis and spine. 4. For extra support, fill in any gaps between the body and mattress with support pillows made from memory foam.

Michael Pickens is co-owner of North Spokane Hemp Co., located at 9323 N. Division St. His store carries a variety of terpene-rich CBD tincture blends, including one specifically for sleep called Slumber formulated with the terpenes listed above. For more information, visit NorthSpokaneCBD.com or call 509-919-3759. Free shipping on all online orders over $50. 10 percent off with code: Awakenings. See ad, page 22.

Larry Wilmarth is the creator of the Adjustable Spine Alignment Pillow (ASAP), which encourages proper back and side sleeping positions for a more restful night’s sleep, as well as the Adjustable Lumbar Pillow for lower back health. For more information, testimonials and how-to videos, visit TherapeuticSpinePillows.com or call 509-780-7836. See ad, page 9.

Terpinolene – This beneficial terpene is found in lilacs, nutmeg, cumin and apples. Terpinolene has been found to be a central nervous system depressant used to induce drowsiness and reduce tension from anxiety.

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Fight Insomnia with CBD Terpenes

Sleeping Position and Pillow Choice Affect Spinal Health

steph photographies/Shutterstock.com

local health briefs

License to Plant

global briefs

Gun Control in India Goes Green

Golden Rules

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Lone Wolf Photography/Shutterstock.com

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Moms Launch Eco-Friendly Certification

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

Healing Hazard

Health Care Sector Impacts Climate

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

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

Species Setback

EPA Weakens Protective Regulations

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

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

CHASING ZZZZZs How to Put Insomnia to Rest by Marlaina Donato

ossing and turning most of the night while obsessing about the need for sleep is a torture we all go through every now and then, but for the 40 percent of Americans dealing with current or chronic insomnia, it can be a regular nightmare. In fact, 50 to 70 million adults in the U.S. suffer from some form of sleep disorder, according to the American Sleep Association. The causes are multi-faceted: stress, pharmaceutical side effects, hormonal imbalances, chronic pain, anxiety and too much caffeine all fuel the insomnia loop. Add to that the overstimulation from 24/7 technology, social pressures and unresolved emotional pain, and it’s easy to see why long, hard, sleepless nights have become a worldwide epidemic. The effects are profound. Compromised sleep not only leads to decreased quality of life, malnourished relationships, a heightened risk of accidents and inferior job performance, but also lowered immunity and chronic inflammation, raising the odds of heart disease, stroke, high blood pressure, weight gain and diabetes. About 90 percent of people diagnosed with depression also experience sleep deprivation, and many antidepressant medications can disrupt the ability to fall asleep and dream. However, a number of natural and 12

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

Body and Mind, a Tangled Web

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

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

Resetting Inherent Rhythms

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

Ljupco Smokovski/Shutterstock.com

~Cindy Davies

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

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

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

Sleep Tips

Ljupco Smokovski/Shutterstock.com

For healthy circadian rhythm and melatonin cycles, try:

4 Shutting off all screen devices, including the TV, two hours before going to bed 4 Going to bed when you get that 9 p.m. slump and just taping a favorite show 4 Walking barefoot and feeling the earth 4 Spending quality time outside in sunlight, preferably in a natural setting 4 Taking nourishing baths with natural soaps, lavender essential oil or herbs 4 Designating certain time slots to not answer the phone or answer emails 4 Exercising regularly and not within three hours of bedtime 4 Taking a break from work every 90 minutes for two minutes of slow, deep breathing 4 Breaking the caffeine habit by replacing coffee and tea with healthier alternatives

For emotional components of insomnia, try:

4 Going on a “worry fast” for five or 10 minutes, and then practice doing it for an hour or a full day 4 Reserving time with loved ones for in-person conversations and get-togethers 4 Checking in with yourself and acknowledging all emotions and fears without judgment 4 Setting aside ambitions for a day to recharge 4 Sleeping in without guilt—shopping and running errands can wait 4 Choosing not to compare your life with others

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

Two Sides of Every Brain

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

Promising Plant Allies

Chronic pain can also prevent sound sleep. Allen stresses, “It’s important to understand what is actually causing pain and what type of pain it is. Some chronic pain comes from postural issues or injuries, so massage, chiropractic or gentle movement like yoga can help to drastically reduce the intensity of pain.” Identifying nutritional deficiencies and supporting the nervous system is also key. “Plants work both physiologically and energetically. Gentle nervine herbs November 2019

cal substance in marijuana responsible for inducing a high, is available as capsules, inhalers and tinctures.

Learning New Tricks

Many sleep-seeking people are reaping the benefits from cognitive behavioral therapy for insomnia (CBT-I). The American College of Physicians recommends it as the first-line therapy for insomnia ahead of medication, citing that it improves sleep and daytime functioning in 70 to 80 percent of treated persons, often without

supplemental medication. A meta-analysis published in The Journal of the American Medical Association in 2015 shows that CBT-I can resolve insomnia for 35 percent of people with sleeplessness linked to existing medical and psychiatric conditions such as fibromyalgia or PTSD. CBT-I helps to change long-held patterns. “CBT includes keeping sleep logs, improving sleep hygiene, learning ways to decrease anxiety and how to associate the bed as a place where we sleep well, instead of the maladaptive thinking that it’s a place to toss and turn,” says Silberman. CBT can also be helpful for chronic pain and other physical problems when underlying issues are treated in conjunction. A good night’s rest is indeed possible. Davies says, “In order to really change our ability to sleep, we need a complete cultural mindset shift that prioritizes sleep and our need to rest.” Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

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

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What Are Solutions?

Stop Snoring and Start Living by Louise DeFelice

noring is a very common problem. Not only does it affect the sleep of the person snoring, it also affects the bed partner. This sleep habit is frequently dismissed as annoying and harmless; however, it could be something more. Snoring is often a sign of Obstructive Sleep Apnea (OSA) or sleep disordered breathing. Obstructive Sleep Apnea is a common and dangerous health condition that affects millions of people, with an estimated 90 percent of cases remaining undiagnosed. OSA occurs when the soft tissues in the back of the throat collapses during sleep, preventing the sufferer from breathing properly, if at all. Sleep apnea is characterized by loud, frequent snoring, and moments where breathing stops entirely, followed by choking or gasping for air. This lack of oxygen night after night causes low blood oxygen levels and starves our brains, heart and vital organs of the oxygen they desperately need to stay healthy and alive.

Signs and Symptoms

Since many of the signs and symptoms of sleep apnea occur during sleep, it often requires a partner or family member to recognize the problem. Symptoms include:

• Loud, frequent snoring • Sleeping and breathing disruptions • Choking or gasping for air • Teeth grinding • Frequent urination • Morning dry mouth • Morning headaches • Restless Leg Syndrome • Diabetes or pre-diabetes • Metabolic Syndrome • High blood pressure • Depression and anxiety • Excessive weight • Chronic fatigue • Large neck • Forgetfulness and mood changes

While the “gold standard” for sleep apnea treatment is still considered the CPAP machine, many patients find the device intolerable. CPAPs require you to wear an oxygen mask and be hooked up to a machine while you sleep. Many people report that CPAPs are invasive, loud, bulky and uncomfortable which can create a more restless night’s sleep. Thankfully, there is an alternative treatment. Oral appliance therapy uses a small oral device that is worn like a mouth guard during sleep. This FDA-approved device is custom-made to fit each individual’s needs. Sleep appliances work by gently shifting the lower jaw forward, which prevents the airway from collapsing, allowing the person to breathe comfortably throughout the night. These devices are often covered by medical insurance since OSA is a medical condition treatable by a properly trained dentist in sleep disordered breathing. A simple oral appliance can restore peace in your home, allowing you to finally find the restful sleep you deserve tonight for a happier, healthier tomorrow. Dr. Louise DeFelice is the owner and holistic dentist at DeFelice Dentistry located at 4703 N. Maple St., Spokane, WA. At DeFelice Dentistry, sleep apnea treatment is easy, affordable and highly effective. Their appliances are medical grade, BPA-free and custom made to fit each patient’s needs. For more information, call 509-850-0918 or visit DeFeliceDentistry.com. See ad, page 7.

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Mind Over Mouth

ZENFUL EATING Mindful Meals in Quiet Gratitude by April Thompson

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

“Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying attention while you chop. These things are the foundation of a great meal,” says Gesshin Claire Greenwood, an ordained Zen priest in San Francisco. Greenwood trained in Buddhist monasteries in Japan for more than five years, experiences she draws from in her recent memoir and cookbook Just Enough: Vegan Recipes and Stories from Japan’s Buddhist Temples. While vegetarianism is encouraged in all schools of Buddhism and most monasteries abstain from meat, it is not a strict requirement. Cyr, a vegan and practicing Buddhist of 20 years, takes seriously the concept of ahimsa, or “do no harm”, as a chef. “Veganism and Buddhism share the common value of compassion—compassion towards animals, as well as the Earth.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 16

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

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

Jukov studio/Shutterstock.com

Climate change caused by meat consumption causes a lot of harm, too,” says Cyr, of rural Quebec, Canada. The “middle way” is an important Buddhist principle in the kitchen—striking the balance between indulgence and deprivation—the “just enough” in Greenwood’s cookbook title. “It’s important to use enough salt so that the food tastes good, but not so much that it’s overpowering. When we shop for food or eat a meal, we can also pay attention to when we’ve had enough,” she says.

conscious eating

photo by by Samuel Joubert

Jukov studio/Shutterstock.com

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

Cooking Like a Zen Master For the dressing: 1 (¾-inch) piece fresh ginger, minced 1 clove garlic, minced Pinch of sea salt 2 Tbsp tahini 1 Tbsp soy sauce 1 Tbsp lemon juice 1 Tbsp maple syrup 1 Tbsp olive oil Garnish:

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

The Zen of Food

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

Pumpkin seeds Microgreens

Buddha Bowl

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

Cookbook author Jean-Phillippe Cyr says, “I love bowl recipes: they’re generous and colorful, and they let us get creative. Layer grains or cereals, vegetables, legumes and dressing, and voilà! That’s all there is to it.” Pumpkin seeds are an incredible source of protein, and tahini contains more protein than milk. Healthy cooks will be sure to keep this tahini dressing recipe close, because they can use it in everything.

Drizzle with oil, then season with salt and bake for 30 minutes.

Yields one bowl

Place the sweet potatoes and figs in a large serving bowl. Add the quinoa and edamame. Drizzle with the dressing and garnish. Serve immediately.

1 sweet potato, peeled and diced 2 dried figs, sliced 2 Tbsp olive oil Salt, to taste 1½ cups cooked quinoa ¼ cup frozen shelled edamame, cooked

Place the ginger, garlic and salt in a mortar (preferred) or blender, then mash the ingredients together. Transfer to a bowl and add the tahini, soy sauce, lemon juice, maple syrup and oil. Stir to combine.

Tip: For those that can’t digest raw garlic, don’t use it, or cook it before adding it to the dressing.

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509-869-4361 November 2019

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

The Happy Thyroid Seven Ways to Keep It Humming

by Ronica O’Hara

uch of our day-to-day wellbeing—how energetic we feel, how clear our thinking is and how our body processes food—is governed by the activity of the butterflyshaped, thumb-sized thyroid gland at the base of the throat. When it’s working as it should, life is good. However, about one in eight Americans suffers from a malfunctioning thyroid, and women are five to eight times more likely than men to face the consequences. It’s a delicate balancing act. A thyroid that produces too few hormones makes us feel sluggish and constipated. We gain weight easily, have muscle cramps and experience heavy periods. Hypothyroidism, as it’s called, is linked to chronic fatigue syndrome, infertility and autism in newborns. A 2013 study published in Annals of Neurology found that pregnant women deficient in thyroid hormone are four times more likely than healthy women to produce a child with autism. If the thyroid produces too many hormones, we suffer from hyperthyroid18

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

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

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Filter drinking water. “Fluo-

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

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

Wake up easy. About 85 percent of thyroid diseases involve an underactive thyroid, says Beaman, adding that it is often the body’s pushback against frenzied, stressful lifestyles: “The thyroid is literally slowing down—our body is saying, ‘Slow, slow, go slow.’” For a low-key start to the day, she suggests not using an alarm clock if possible, and then doing some long, slow stretching and deep breathing. “It takes just five minutes, and you’re starting the day not in fightor-flight mode, but in a fully relaxed and fully oxygenated body.”

Alexander Raths/Shutterstock.com

Eat fermented foods. About 20

Alexander Raths/Shutterstock.com

Talk it out. In Eastern philosophy, the thyroid in the

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

Do yoga asanas. “Poses such as plow pose, fish pose, boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health,” says Stacy Thewis, a registered nurse, certified wellness coach and gut-brain expert in Mellen, Wisconsin. In a study in the Journal of Complementary and Integrative Medicine, 22 women with hypothyroidism that practiced yoga for six months needed significantly less thyroid medication. Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHaraRonica@gmail.com.

Help for a Troubled Thyroid

o verify a possible thyroid condition, consult a doctor, endocrinologist, functional medicine doctor or naturopathic doctor. Ask for a range of tests, not only the standard thyroid-stimulating hormone (TSH) test, but also free T4, free T3, thyroid antibodies for autoimmune reactions, and thyroidreleasing hormone (TRH) tests for a full picture. The standard pharmaceutical approach for hypothyroidism, the most common condition, is the synthetic hormone levothyroxine (Levoxyl, Synthroid, Unithroid) that boosts T4 production; but it can cause depression and weight gain, researchers at Chicago-based Rush University Medical Center report in The Journal of Clinical Endocrinology and Metabolism. Ask also about Armour Thyroid, derived from animal thyroids, that contains both T3 and T4, and is often preferred by functional medicine doctors. Other testing can uncover a reaction to gluten, which is often linked to thyroid dysfunction. “For many with thyroid issues, gluten can provoke an autoimmune response via celiac disease or non-celiac gluten sensitivity,” says registered dietitian nutritionist and health coach Amanda Wikan, of Petaluma, California. If a celiac test is negative, she suggests trying a six-week, gluten-free diet and watching afterward for any signs of non-celiac sensitivity such as headaches, bloating, gas or brain fog.

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The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late. ~Giacomo Bono

Kids With Gratitude Making Thankfulness Second Nature by Ronica O’Hara

his Thanksgiving, there’s something to be especially thankful for—gratitude itself. Emerging research shows gratitude to be one of the easiest, most effective ways to kickstart happiness and wellbeing. “The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late,” says Giacomo Bono, Ph.D., an assistant professor at California State University, in Dominguez Hills, and co-author of Making Grateful Kids: The Science of Building Character.

It’s also never too early to “plant” it: Even toddlers love to parrot, “Thank you.” Research by Bono and others shows kids that are grateful are happier, more engaged and studious, and less envious, depressed, materialistic and prone to violence. It can be taught: After one week of daily 30-minute lessons on gratitude, 8- to 11-year-olds wrote thank-you notes for a PTA presentation that were 80 percent longer than notes by kids that didn’t have the lessons. To instill gratefulness in a child:

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

Enact a small daily ritual.

“It’s also good for families to come up with gratitude rituals,” says Bono. “Everyday conversations about the good things and people we have or encounter in life, and being specific with words, helps young children understand the connection between kindness and feeling grateful better.” For writer Judy Gruen’s family in Los Angeles, this means a morning prayer: “When we wake up in the morning, the first words we say are those of gratitude

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Be grateful and show it.

healthy kids

Mandy Godbehear/Shutterstock.com

that we have awakened and have the opportunity for a new day.” At dinner time, some families play “a rose, a thorn, a bud”— with each person saying what happened that day that they’re grateful for, what problems came up and what they’re looking forward to. As a bedtime ritual, Heidi McBain, a counselor and author in Flower Mound, Texas, follows a routine with her two children that includes “reading, checking in about their day—the good/bad/ugly—and at least one thing they are grateful for from their day. And I often share mine, as well!”

Make gratitude fun.

By getting creative, we can make kids’ expressions of gratitude even more enjoyable. Business coach Kristi Andrus, in Denver, says that her family toasts a lot at mealtime, raising their glasses and clinking them. “Our toasts are simple, ‘Today I’m grateful, thankful, or happy to share ________.’ [fi ll in the blank]. The kids love it and the parents always smile at what the kids bring up.” Charlene Hess, in Eagle Mountain, Utah, a blogger and homeschooling mom to seven kids, has set up a gratitude door with a sticky note added each day from each child. “This really helps the kids become more aware of all the good things in their lives, particularly as time goes on and they have to get more creative with their responses.” “A rampage of appreciation” is what Jeannette Paxia, a motivational speaker and children’s book author in Modesto, California, does with her five children: “We spend 10 minutes walking around and appreciating all we see. My children love it!” In the home of northern New Jersey therapist Shuli Sandler, when one family member shows gratitude to another, a coin is put in a jar. “When it is full, the whole family can go out and do something together, like grab ice cream or something fun—remembering of course to say thank you,” she says. Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHaraRonica@gmail.com.

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

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November 2019

ENOUGH FOR ALL In Pursuit of Grateful Living by Brother David Steindl-Rast

rateful living is the awareness that we stand on holy ground— always—in touch with mystery. Jewish sages interpret the words of Genesis 3:5 in a way that is of great relevance to grateful living. “Take off your shoes; the ground on which you stand is holy ground.” The soles of your shoes are leather—dead animal skin. Take off the deadness of being-used-to-it and your live souls will feel that you are standing on holy ground, wherever you are. It is pretty evident that greed, oppres-

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sion and violence have led us to a point of self-destruction. Our survival depends on a radical change; if the gratitude movement grows strong and deep enough, it may bring about this necessary change. Grateful living brings in place of greed, sharing; in place of oppression, respect; and in place of violence, peace. Who does not long for a world of sharing, mutual respect and peace? Exploitation springs from greed and a sense of scarcity. Grateful living makes us aware that there is enough for all. Thus,

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

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OPPORTUNITIES

SATURDAY, NOVEMBER 2 HCC Resource to Wellness Educational Event: Stress Reduction – 10-11:30am. Join Holistic Chamber of Commerce members for this community education event to share wellness resources for stress reduction during the holidays. $5. 2020 E 29th Ave, Spokane. RSVP: 509-869-4361. Mind Body Spirit Holistic Fair – 10am-5pm. Gathering Wellness with 40 vendors and nine educational presentations. Free. Unity Spiritual Center, 2900 S Bernard, Spokane. 509-496-8138. Dia de los Muertos Ceremony – 7-9:30pm. Join for a traditional ceremony, guided meditation and Mayan healing ritual led by Rosie Michaelis. $20. 225 E Sprague. Info: TheLotusSpokane.com. Tickets: Eventbrite.com.

TUESDAY, NOVEMBER 5 Finding Balance: Essential Oils for Emotional Support – 6:30-7:30pm. Learn simple, effective ways to use essential oils for proactive support of emotions. Free. Higgins Clinic NW, 1250 Northwood Center Ct, CdA, ID. Register: 208-765-1250.

savethedate FRIDAY, NOVEMBER 8 North Spokane Hemp Co. Grand Opening Nov 8-10. 10am-8pm.

Free samples, education, CBD products and more during this grand opening celebration all weekend. 9323 N Division St, Spokane 509-919-3759. NorthSpokaneCBD.com

SATURDAY, NOVEMBER 9 Two Day Reiki I and II Workshop – Nov 9-10. 9am-5pm. This beginning certification is one of the most thorough and comprehensive available. Includes Reiki I and II and is a combination of western and Japanese styles. Tuition: $410. A Spiritual Touch, 923 E Sherman Ave, CdA, ID. Register: 208-691-8865. Paypal.me/ASpiritualTouch/410.

SUNDAY, NOVEMBER 10 Floating Crowbar and the Haran Irish Dancers – 11:30am-12:30pm. Part of the Fall Folk Festival. Irish step dance with high-energy music. Doors open at 11am. Limited seating. By donation. Spokane Community College Lair Auditorium, 1810 N Greene St.

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PRODUCTS

savethedate TUESDAY, NOVEMBER 12 Holistic Chamber of Commerce (HCC) Spokane Chapter Meeting 6-7:30pm Open to area businesses. Speaker: Ash Shukla, topic: Financial Chakras Members/free, $5/nonmembers Unity Spokane, 2900 S Bernard RSVP: 509-869-4361 HolisticChamberOfCommerce.com/Spokane

WEDNESDAY, NOVEMBER 13 A Night of Grief & Mystery – 7pm. Featuring Stephen Jenkinson and Gregory Hoskins and his band. Funny, poignant and soulful show offering love letters to life. $39. Bing Crosby Theater, 901 W Sprague. BingCrosbyTheater.com/events.

MONDAY, NOVEMBER 18 Spiritual Circle: Gathering of Like-Minded Souls – 6-8pm. Raise consciousness and co-create a sacred space in community by sharing our stories and gifts. By donation. Limited space. A Spiritual Touch, 923 E Sherman Ave, CdA, ID. RSVP: 208-691-8865 or Facebook.com/HealingCenterOfLove.

FRIDAY, NOVEMBER 29

LOCAL WHOLE & HALF GRASS-FED & FINISHED HERITAGE LAMB/SHEEP – $6.55/lb + Processing. Based on hanging weight. We process year-round. 509-935-7262 or LocalLine.ca/rivers-edge-ranch.

RENTAL SPACE STUDIO AND OFFICE SPACE AVAILABLE AT THE LOTUS – Ideal for those building their healing arts practice. Affordable rental space for workshops, classes and private sessions. Email Sam@TheLotusSpokane.com.

VOLUNTEER OPPORTUNITIES

NONPROFIT VEGAN ANIMAL SANCTUARY SEEKS COMMITTED VOLUNTEERS – Terra Farm is seeking daily farm work volunteers to help maintain a safe home for rescued animals. Three-hour shifts days or evenings on ongoing basis. Apply: TerraFarmSanctuary.org/volunteer.

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Holy Fire Meditation with Ethereal in E – 6:308pm. Relax to the soothing sounds of the handpan, as Holy Fire Reiki bathes you in healing light. Get your zen on. $20. A Spiritual Touch, 923 E Sherman Ave, CdA. RSVP and Prepay required: 208-6918865. Facebook.com/HealingCenterOfLove.

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SATURDAY, DECEMBER 7

509-869-4361

Magic Carpet Ride: A Tour of Healing & Artistry – 11am-5pm. Mini sessions including tarot, reiki, intuitive healers, spirit readings, soul portraits, oracle cards, treasures and more. 225 E Sprague. Register: TheLotusSpokane.com.

November 2019

Bring Balance Back to Your Life Smart Therapy offers natural, holistic therapies to balance your mind, body and spirit, including: Mental Health Counseling Chiropractic Care Massage Therapy Nutritional Supplements

For more information or to schedule, visit SmartTherapyGroup.net or call 509-466-0226 Smart Therapy “Spokane’s natural, holistic therapy option.” 9708 N Nevada St, # 205, Spokane, WA We accept most major insurance plans and offer flexible payment options

DECEMBER

Coming Next Month

EarthFriendly Holidays

ongoing events

sunday Unity Spiritual Center Group Service – 9am & 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 challenge us to make our lives, and our world better. Childcare available. 2900 S Bernard St, Spokane. UnitySpokane.com. Church of Truth Service – 11am. We believe all people are filled with the Spirit of God, and our church helps people search for that connection within. 523 E Garden, CdA. IdahoChurchOfTruth.com.

monday Recovery Dharma Meeting – 6-7pm. A Buddhistinspired approach to recovery from addition of all kinds. Donation. Souls Center, 707 N Cedar, Ste 2, Spokane. SoulsCenter.com or Facebook.com/ RecoveryDharmaOfSpokane. Gathering of Like-Minded Souls – Spiritual Circle – 6-8pm. 3rd Mon. Join to hold space and raise consciousness within by sharing your gifts and stories. A Spiritual Touch, 923 E Sherman Ave, Ste 200, Coeur d’Alene, ID. Call/text: 208-691-8865. Open Mic Night at Calypsos Coffee Roasters – 6-8:30pm. Calypsos legendary Monday night open mic. Signups at 5:30, the fun starts at 6! Music, poetry, comedy, whatever. Come on down! 116 E Lakeside Ave, CdA, ID. CalypsosCoffee.com.

Casting Shadows – 7:30-9pm. 2nd & 3rd Tues. Exclusively designed for women, this unique candlelight gathering allows women the opportunity to go inward and allow darker aspects of the mind to spend time in the light. Three-month commitment (one Tuesday per month). $75. Souls Center, 707 N Cedar, Ste 2, Spokane. Register: SoulsCenter.com.

wednesday Women’s Soul Circle – 9:30-11:30pm. Honoring the sacred feminine together in community. Grab a cup of coffee and join for the theme of the month. Souls Center, 707 N Cedar, Ste 2, Spokane. Donation. SoulsCenter.com. Recovery Dharma Meeting – 1-2pm. See Monday listing. Souls Center, 707 N Cedar, Ste 2, Spokane. Donation. SoulsCenter.com or Facebook.com/ RecoveryDharmaOfSpokane. Wellness Wednesdays – 6-8pm. Join Deirdre Catlin of Imagine Creations for this weekly evening of peace and healing. Themes vary weekto-week. $35. 225 E Sprague, Spokane. Tickets: ImagineCreations.TicketSpice.com. 509-3891501. EyeSeeLLC.com.

thursday Recovery Dharma Meeting – 10:30-11:30am. See Monday listing. Souls Center, 707 N Cedar, Ste 2, Spokane. Donation. SoulsCenter.com or Facebook. com/RecoveryDharmaOfSpokane.

tuesday

Introduction to Essential Oils – 6-6:30pm. 1st Thur. With Higgins Clinic NW. Learn about the medicinal and therapeutic benefits of essential oils. 1250 Northwood Center Ct, CdA, ID. Register: 208-765-1250.

Recovery Dharma Meeting – 6-7pm. See Monday listing. Souls Center, 707 N Cedar, Ste 2, Spokane. Donation. SoulsCenter.com or Facebook.com/ RecoveryDharmaOfSpokane.

Essential Oils Class – 6:30-7:30pm. 1st Thur. With Higgins Clinic NW. Different topic every month. 1250 Northwood Center Ct, CdA, ID. Register: 208-765-1250.

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HeartMind Meditations – 10-11am. What the mind knows. What the heart resists knowing. HeartMind meditations are designed to bring the mind and heart into more balance and harmony. Donation. Souls Center, 707 N Cedar, Ste 2, Spokane. SoulsCenter.com.

509-724-3946

2020 E. 29th Avenue, Suite 225 Spokane, WA 99203

Recovery Dharma Meeting – 11:30am-12:30pm. See Monday listing. Donation. Souls Center, 707 N Cedar, Ste 2, Spokane. SoulsCenter.com or Facebook.com/RecoveryDharmaOfSpokane.

saturday Mental Wellness Yoga Group –9:30-10:30am. 4th Sat. Smart Therapy offers yoga to decrease depression, anxiety and stress. $15/nonmembers, $12/members, $60/6-classes. 9708 N Nevada St, Ste 205, Spokane. Preregister: 509-466-0226. SmartTherapyGroup.net.

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community resource guide

CBD OILS & CANNABIS

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.

ACUPUNCTURE

AUTOIMMUNE DISORDERS

LISE TAKASHINA, LAC

JULIE GEORGE, ND

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.

Dr. Julie George helps patients restore their health by utilizing naturopathic and environmental medicine protocols. She provides advanced testing, detoxification, supplementation, nutritional/ botanical treatments, and lifestyle education. See ad, page 24.

Peony Acupuncture & Apothecary 302 N 5th St, Coeur d’Alene 208-292-4829 PeonyAcupuncture.com

ADVANCED CLINICAL SKIN CARE EUROPEAN DIVA STUDIO

ADVANCED CLINICAL SKIN CARE 2020 E 29th Ave, Ste 215 Spokane • 509-951-0506 EuropeanDivaStudio.com European Diva Studio promotes youthful, healthy skin by using the latest in anti-aging products and technologies, coupled with natural and noninvasive solutions. Internationally-trained, Master Aesthetician and Certified Aesthetic Consultant provides clients with high-quality, cutting-edge treatments and education on how to attain, preserve and maintain healthy skin on a daily basis.

ASTROLOGY FOR THE SOUL GOVINDA MILLER

Priest River, ID • 208-448-2093 Govinda@AstrologyWithGovinda.com AstrologyWithGovinda.com Govinda has more than 45 years’ experience as a professional spiritual astrologer and counselor. He is known internationally for his intuitive and compassionate guidance and remarkable accuracy. He offers a variety of astrological services to meet your specific needs. Available for in-person and phone appointments.

Rivercreek Wellness 521 N Argonne Rd, Ste B105 Spokane Valley • 509-919-1385 RivercreekWellness.com

BARTER & TRADE COMMUNITY PRIME TRADE NORTHWEST 1869 E Seltice Way, Ste 374 Post Falls • 208-699-9692 Arthur.Shaw@ITEX.net PrimeTradeNW.com

The goal at Prime Trade Northwest is to promote you and your business. Their team works hard to connect you with other members in need of your products and services. They also help find ways to offset your cash costs with other members in the ITEX community. See ad, page 19.

BEHAVIORAL HEALTH SMART THERAPY

9708 N Nevada St, Ste 205 Spokane • 509-466-0226 SmartTherapyGroup.net Smart Therapy specializes in natural approaches to treat mental health issues, which may include a combination of talk therapy, nutritional supplements, diet, exercise and more. Their licensed therapists have a wide range of specialties and experience. Most major insurance plans accepted. Call for more information or to schedule an appointment. See ad, page 24.

BEMER VASCULAR THERAPY DEBORAH A. MARTINEZ, MD, LLC BEMER Vascular Therapy 2020 E 29th Ave, Ste 225 Spokane • 509-724-3946

R e t i r e d s u rg e o n , D e b o r a h Martinez, MD, understands the importance of good blood flow for enhanced health and wellness. She offers revolutionary BEMER vascular therapy enhancing blood flow, cardiac function, energy, fitness, mental acuity, sleep and more. Take the five-day BEMER Challenge! See ad, page 25.

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LOCAL’S CANNA HOUSE

9619 E Sprague Ave Spokane Valley • 509-413-2796 LocalsCannaHouse.com Featuring the highest quality CBD oils, capsules, tinctures and bath salts to help with inflammation, sore muscles, sleep, pain relief, relaxation and more. Allow the friendly Local’s staff to assist in finding the CBD products that are right for you! See ad, page 31.

CBD PRODUCTS (TERPENE-RICH) NORTH SPOKANE HEMP CO. 9323 N Division St Spokane • 509-919-3759 NorthSpokaneCBD.com

North Spokane Hemp Co. offers organic, botanically-infused, terpene-rich CBD tincture blends that have been known to help with many physical, mental and emotional issues. Your favorite strains but without the THC. Visit us today! See ad, page 22.

CBD TOPICAL PAIN RELIEF NAKED SCIENCE TOPICALS Timothy Hedrick Spokane • 509-362-6914 NakedScienceTopicals.com

Naked Science To p i c a l s c r e a t e s CBD-infused skin care products utilizing the highest-quality natural ingredients and testing. Their products have zero THC and have been developed to help en-hance the lives of those looking for a safe and healthy alternative to conventional over-the-counter prescription medications and steroid creams. Call for more information!

CHIROPRACTIC CHIROPRACTIC THERAPEUTICS & MASSAGE 1104 N 4th St, Ste B CdA • 208-292-4873 cdaChirotx.com

N o r t h I d a h o ’s premier integrated chiropractic and massage clinic working as a team to create a patient-centered treatment program specifically for you. Chiropractic, functional movement rehabilitiation, therapeutic massage, deep tissue laser therapy and more! Preferred provider for most insurance companies. See ad, page 3.

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 9.

SMART THERAPY

Wayne Lindell, DC 9708 N Nevada St, Ste 205 Spokane • 509-466-0226 SmartTherapyGroup.net Dr. Wayne Lindell is an experienced chiropractor with more than 25 years’ serving the Inland Northwest. His specialties include accident and injury recovery, pain relief, sports performance, pre-natal, weightloss management and overall wellness. Most major insurance plans accepted. Book online or call for an appointment. See ad, page 24.

CHIROPRACTIC & CHRONIC PAIN MANAGEMENT HIGGINS CLINIC NW

Dr. Bill Higgins and Heidi Higgins 1250-B Northwood Center Ct CdA • 208-765-1250 HigginsNW.com

COLON HYDROTHERAPY HEALTHY YOU WELLNESS CENTER Annie Patrick 731 W Indiana Ave, Spokane 509-724-2391 HealthyYouCellutions.com

TEMPLE OF LIGHT ACADEMY

Gain a fresh start by cleansing your major organs. Achieve hydration, activation, and regular evacuation of the GItract. Healthy YOU offers synergistic detox therapies such as colon hydrotherapy on the Angel of Water, BEMER, infrared sauna, and nutritional coaching.

Explore your potential as a multidimensional being in a supportive environment. Join their fun weekend courses for self mastery and professional development. Sound vibrational healing, animal reiki, clairvoyant practitioner, gong avatar. Readings or sessions in Moscow and from a distance.

COMPOUNDING NUTRITIONAL PHARMACY SIXTH AVENUE MEDICAL PHARMACY

508 W 6th Ave, Spokane 509-455-9345 • 1-844-250-9007 SixthAvenuePharmacy.com A full-service medical pharmacy, providing custom compounded medications and traditional retail prescriptions. They use the finest, high quality ingredients to make each specially compounded medication, including bio-identical hormones, veterinary, dental, sports medicine, dermatology, chronic pain and more. See ad, page 19.

EMOTION CODE & STRESS REDUCTION MIND-BODY WELLNESS Jennifer Burrows 319 W Hastings, Ste A112 Spokane • 509-242-0856 SpokaneBiofeedback.com

Higgins Clinic NW specializes in natural therapies that change lives, including advanced chiropractic, IV therapy, prolotherapy and oxygen therapy for pain, alternative treatments for chronic illness, athletic injuries and overall wellness. Most insurance plans accepted for chiropractic. Patient wellness packages available. See ad, page 21.

Jennifer Burrows offers holistic stress reduction support that takes into account the whole person – mind, body, spirit. Learn how Emotion Code, HeartMath, integrative nutrition coaching and quantum biofeedback can transform your life. Call for a complimentary 30-minute wellness consultation. See ad, page 15.

CHINESE HERBAL MEDICINE

ENERGY HEALERS

EMILY FARISH ACUPUNCTURE 400 S Jefferson, Ste 203 Spokane • 509-217-9262 Info@EmilyFarishAcupuncture.com EmilyFarishAcupuncture.com

Chinese herbal medicine can help you achieve optimal health by providing solutions to feeling better, rather than chasing or masking symptoms. Receive customized herbal formulas to address the root causes of your most troubling health concerns.

ENERGY MEDICINE EDUCATION

SUSAN FLERCHINGER

Healing Waters Center 101 N Evergreen Rd Spokane Valley • 509-879-3264 SusansEnergy@aol.com HealingWatersCenter.com Are you ready to experience more joy and purpose? Through energy balancing and healing, Susan hleps restore the balance and flow of energy in the body, release physical and emotional blocks, and activate the body’s natural ability to heal. Call for a free consultation.

Dr. Linda “Grace” Kingsbury Moscow, ID • 208-883-9933 TempleOfLightAcademy.com

ESSENTIAL OILS DōTERRA WELLNESS ADVOCATES J and Pancho Edler Coeur d’Alene, ID • 208-777-5367 PureOilOrder.com

J and Pancho Edler dealt with health issues for years and found a natural solution in 2014 when they were introduced to dōTERRA essential oils. The couple discovered long-lasting relief without side effects and now want Letto usempower help you with yourCall for a free wellness consultation you! or to inquire about educational classes.

Chronic Symptoms FAR (FIR) Naturopathic Medicine & Far INFRARED Infrared Sauna SAUNAS INCREASE ENERGY

RIVERCREEK WELLNESS IMPROVE GUT HEALTH

521 NWEIGHT Argonne Rd, Ste B105 LOSE DECREASE Valley CHRONIC• PAIN Spokane 509-919-1385 IMPROVE HEALTH RivercreekWellness.com FIR sauna is an affordable treatment for chronic fatigue, chronic pain, depression, detoxification, high blood pressure, skin conditions, weight loss and more. The FIR Sauna at Rivercreek Wellness is non-toxic, low EMF, and made of nonallergenic wood. See ad, page 24. Call Now FELDENKRAIS METHOD 509-919-1385 & STRESS REDUCTION

OKSANA PLUGATAR, GCFP Feldenkrais Practitioner Spokane • 541-285-1604

The Feldenkrais Method offers gentle, innovative movement techniques that assist people of all ages with chronic pain relief, balance, flexibility, injury prevention, increased energy, stress reduction and improved brain function. Oksana Plugatar is a certified practitioner and offers individual sessions and group lessons.

November 2019

FUNCTIONAL NUTRITION HEALTH COACHING FUNCTIONAL FAMILY NUTRITION & WELLNESS

Amy Maus Health Coach, Master Herbalist and Farmer FunctionalFamilyNutrition@gmail.com FunctionalFamilyNutrition.com Specializing in helping people with chronic illness, including digestion issues, hormone imbalances, skin problems, autoimmunity, detox and more using dietary and lifestyle changes and targeted supplements. Amy’s virtual office enables her to work with your schedule. She helps families thrive!

FUNCTIONAL NUTRITION & WELLNESS KATIE NELSON, RD

Sixth Avenue Medical Pharmacy 508 W 6th Ave, Spokane 509-455-9345 • 1-844-250-9007 SixthAvenuePharmacy.com Katie Nelson specializes in nutrition counseling for optimal health, weight loss, sports performance, food allergies/sensitivities, ketogenic diets, anti-inflammatory diets and microbiome repair. She offers nutrient evaluations and supplement counseling and is available for speaking engagements and special events. See ad, page 19.

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 consider Halotherapy.

HEALING MOVEMENT AND MASSAGE MOONDANCE MOVEMENT AND MASSAGE Brietta Leader 823 Main St, Sandpoint, ID 208-304-3143 MoonDancerMoves.com WildCoreMovement.com

Brietta Leader inspires selfhealing through movement and massage. Trained in ancient Thai massage, integrative table massage, Soul Motion® Conscious Dance and her own movement form called WildCore™, she blends choreography, conscious dance, breathwork and belonging. Weekly classes, workshops and teacher trainings available.

HOLISTIC CHIROPRACTIC CHIROPRACTIC LIFECENTER, INC. Dr. Patrick Dougherty 2110 N Washington St, Ste 1 Spokane • 509-327-4373 Spokane-Chiropractic.com

Chiropractors heal nothing. They align you with your innate healing abilities. Dr. Patrick Dougherty utilizes muscle testing to interpret your needs for adjustments, nutrition and more. Suffering from aches, pains, fatigue, brain fog, more? Dr. Pat can help! New patient special available. See ad, page 11.

HOLISTIC HEALTH SANCTUARY & WORKSHOP SPACE REJUVENATION SANCTUARY Heidi Christina Hampe 88 Kirpals Way, Sagle, ID 208-610-4964 Anthrodynamic.com

Ready to retreat into a forest sanctuary and be cared for while you rejuvenate? This is the place to unwind and reset. Private lake, trails, hot tub, sauna, detox baths, CHT (open system), BioMat, c l a s s e s , o rg a n i c f o o d a n d bodywork.

Dr. Louise DeFelice 4703 N Maple St Spokane • 509-850-0918 DeFeliceDentistry.com

At DeFelice Dentistry, the mission is to provide state-of-the-art conventional and holistic dental care in a warm and friendly environment. Their team is committed to safety and integrity in dentistry and to honoring the importance of every person they have the privilege to serve. See ad, page 7.

MASSAGE THERAPY SMART THERAPY

9708 N Nevada St, Ste 205 Spokane • 509-466-0226 SmartTherapyGroup.net Massage can alleviate pain, increase flexibility, improve immune function, decrease depression and anxiety, improve health and more. Their professional therapists have a wide range of specialties and experience. Most major insurance plans accepted. Book online or call for an appointment. See ad, page 24.

MEDICAL MARIJUANA SUPPORT SERVICES PATIENTS FOR PATIENTS MEDICAL

Intentional Hypnosis 827 W 1st Ave, Ste 203 Spokane • 509-230-5035 IntentionalHypnosis.com

James Barfoot’s goal is to help you on your journey to a more productive and vital life. He uses personal hypnosis sessions and powerful personal coaching to permanently change undesired habits and behaviors on a conscious and subconscious level.

A compassionate group of medical and administrative professionals assisting patients in Washington obtain the right to use cannabis medically. They provide a service that enables patients to see medical providers that will help them in their holistic health decisions.

JAMES BARFOOT, CHT

Inland Northwest

DEFELICE DENTISTRY

Tracy Sirrine 408 N Mullan Rd, Ste 101 Spokane Valley • 888-204-1260 2807 W Washington Ave Yakima • 888-204-1260 Fax: 888-204-1280 PatientsForPatientsMedical.com

HYPNOTHERAPY

INTEGRATIVE HOLISTIC DENTISTRY

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MINERAL THERAPY WONDERS OF THE WORLD Located in the Flour Mill 621 W Mallon Ave Spokane • 509-325-2867 WondersOfTheWorldInc.com

Carnelian is a form of agate that has long been characterized as a stone of creativity, sexuality and vitality. It is highly valued for those seeking empowerment in those areas. Don’t miss our 20% off Black Friday sale 9am to 1pm. See ad and coupon on page 14.

NATURAL CLEANING SERVICES INLAND NORTHWEST GREEN CLEAN

Amanda Drake Spokane, WA • 509-671-5775 (call/text) InlandNWGreenClean@Outlook.com Facebook.com/InlandNWGreenClean Bring clarity to your space! Busy? Want to create extra time for yourself? Let us help! Specializ-ing in detail cleaning while using natural products to keep your environment free and clear of harsh toxins. Discounts for weekly clients.

NATURAL PAIN RELIEF CHAZAEL LOTION

Joshua Tree Physical Therapy 8475 N Government Way Hayden, ID • 208-772-9774 Chazael-Lotion.com Chazael lotion is a safe and effective natural pain relief product formulated and proven highly effective for patients suffering from pain due to arthritis, injuries, surgeries and joint and muscle stiffness. View their testimonials and lotion-use tutorials at Chazael-Lotion. com. See ad, page 2.

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Chronic Symptoms DOCTORS NATUROPATHIC

NETWORKING GROUPS HOLISTIC CHAMBER OF COMMERCE SPOKANE CHAPTER

Amber McKenzie • 509-869-4361 Spokane@HolisticChamberOfCommerce.com HolisticChamberOfCommerce.com/Spokane

ORGANIC SKIN & NAIL SERVICES QUYEN JONES, LICENSED COSMETOLOGIST

Blue Harmony Organic Salon 2308 E 57th Ave, Ste B Spokane • 509-828-0303 Facebook.com/BlueHarmonyOrganicSalon

The Holistic Chamber of Commerce (HCC) is an international trade organization for holistically-minded professionals, business owners, and resource providers. They are member-focused through their ever-expanding national online presence and network of local chapters. The Spokane Chapter meets the second Tuesday of every month from 6-7:30pm. Join today! See ad, page 20.

Quyen offers a variety of organic skin and nail treatments, including microblading brows, lips and eyes utilizing organic ink, and organic pedicures, manicures, seaweed gel nails and organic facials. Call/text 509-608-9133 for free microblading consultation. Be relaxed, be healthy, be beautiful.

ORGANIC HAIR & BODY TREATMENTS

ORGANIC SKINCARE & MEDICAL AESTHETICS

MICKI, LMT & HAIR STYLIST

Blue Harmony Organic Salon 2308 E 57th Ave, Ste B Spokane • 509-828-0303 Facebook.com/BlueHarmonyOrganicSalon Micki created Blue Harmony Organic Salon to be a calm and healthy space for clients to relax and rejuvenate. In addition to hair, she offers AromaTouch treatments, dōTERRA essential oils, reiki and customized massages. Be relaxed, be healthy, be beautiful.

ORGANIC SALONS K SALON

Kristen Fuller 112 N Bowdish Rd Spokane Valley • 509-926-5392 KSalonOrganic.com New Location! K Salon uses 100% pure, certified organic hair color, with no gluten, heavy metals or ammonia. Kristen Fuller is a licensed skin and hair expert, a wholistic body rejuvenist, and certified aroma-therapist who cares about each client’s health and wellness.

ORGANIC SALON SERVICES

JULIE GEORGE, ND TREVOR GEORGE, ND INCREASE ENERGY

PAULA SABINS, MASTER STYLIST

The naturopathic doctors at Rivercreek Wellness work with chronic conditions while giving hope to the patient. They focus on autoimmune disorders, chronic symptoms, mental health conditions, and holistic addiction education. See ad, page 24.

Paula has more than 30 years’ experience as a master stylist and is dedicated to taking a holistic approach to her clients’ health and beauty needs. In addition to designer haircuts, she offers organic colors and permanents. Be relaxed, be healthy, be beautiful.

EMILY ELIZABETH SKINCARE STUDIO 30 E Sprague Ave, Ste C Spokane • 509-475-3284 EmilyElizabethSkincare.com

Emily Elizabeth is a Medically Trained Master Aesthetician with more than 16 years experience in the spa industry. Her natural approach to skincare is complemented by high quality medical-grade and organic skincare products. Treat your skin to a luxury facial and book online today! See ad, page 11.

PAIN FREE & ACTIVE TREVOR GEORGE, ND

Rivercreek Wellness 521 N Argonne Rd, Ste B105 Spokane Valley • 509-919-1385 RivercreekWellness.com Are you having knee pain but fear surgery? Proliferative therapy is a non-surgical treatment for musculoskeletal conditions. Joint pain, arthritis, sprains, strains, overuse injury, degeneration and/or inability to heal after surgery. Contact us to learn more. See ad, page 24.

Naturopathic Medicine & Far Infrared Sauna

Rivercreek IMPROVE GUTWellness HEALTH 521 NWEIGHT Argonne Rd, Ste B105 LOSE DECREASE Valley CHRONIC• PAIN Spokane 509-919-1385 IMPROVE HEALTH RivercreekWellness.com

Call Now 509-919-1385

Blue Harmony Organic Salon 2308 E 57th Ave, Ste B Spokane • 509-828-0303 Facebook.com/BlueHarmonyOrganicSalon

November 2019

PLANT-BASED HAIR CARE GINA ANGELO

SEXUAL HEALTH & WELLNESS INLAND WELLNESS & VITALITY

SpokaneMOdernNATure Spokane • 509-990-7353 GinaAngelo@MyMonat.com GinaAngelo.MyMonat.com With three years’ experience, Gina Angelo is passionate about helping others change their lives. Marketing the world’s best-selling premium hair care, she can help you conquer issues including, hair regrowth and hair loss, plus an incredibly rare opportunity to dream big.

Jacob Deakins, MD 316 W Boone Ave, Ste 350 Rock Pointe Tower Spokane • 509-474-0145 Info@InlandWellnessAndVitality.com InlandWellnessAndVitality.com

Dr. Deakins recognizes sexual health is vital to a vibrant life. His clinic is dedicated to helping patients feel and look their best by offering multiple cutting-edge therapies that improve sexual function and physical appearance. See ad, page 3.

PSYCHIC READINGS

SLEEP AND BACK PAIN PRODUCTS

PSYCHIC ANGEL READINGS Cindy Gardner Nine Mile Falls, WA 509-468-9001 HolisticFestivals.com

ADJUSTABLE SPINE ALIGNMENT PILLOW (ASAP)

Cindy Gardner is a gifted psychic known for her compassionate accurate readings, covering such topics as: love, career, pets, dreams, past lives, life goals and angels. Her helpful guidance and coaching empower people in making decisions and understanding their life situations.

REAL ESTATE

Jo@TherapeuritcSpinePillows.com 509-780-7836 TherapeuticSpinePillows.com

The Adjustable Spine Alignment Pillow (ASAP) is ergonomically designed to support and maintain proper curvature of the neck and cervical spine as you sleep. Ideal for back and side sleepers, the pillow is adjustable to each customer’s unique comfort needs. Order online today! See ad, page 9.

SHANE O’NEILL

SOUL RETRIEVAL

RE/MAX Inland Empire 1311 N Washington St, Ste A Spokane • 509-499-0027 ShaneONeillSells@comcast.net

LIFE SPRING AWAKENING

Shane O’Neill is a Spokane native with more than 40 years’ experience selling homes in the Spokane area. From estate sales to trendy condos, he enjoys the diversity in housing possibilities and guiding his clients to the home that is right for them. See ad, page 21.

Soul retrieval is a shamanic ceremony using ancient methods to return a person’s fragmented self to wholeness. This deeply healing ceremony is for those with a true desire and commitment to heal. Contact for a free 30-minute consultation.

SPECIALTY COFFEE

REIKI

DEFIANT COFFEE

A SPIRITUAL TOUCH

Jennifer Brown 923 E Sherman • CdA 208-691-8865 Facebook.com/HealingCenterOfLove Through Reiki, aromatherapy and spiritual counseling, Jennifer helps clients relax, find balance, peace and manifest their true dreams, all at affordable rates. Experience the now moment and start your own healing journey with Jennifer today.

Inland Northwest

Nona Lowe Spokane • 425-791-0413 LifeSpringAwakening.com

Post Falls • 702-401-4224 DefiantCoffee.co Facebook.com/DefiantCoffee Organically grown, fairt r a d e c o ff e e l o c a l l y roasted in small batches and upgraded for maximum health benefits and energy. Mushroom Coffee Blend with chaga, lion’s mane and cordyceps for brain and immune health and the Collagen Blend for gut health and new cell growth. Online coupon code: awaken.

inwAwakenings.com

SPIRITUAL CENTERS SOULS CENTER

Julia Hayes 707 N Cedar, Ste 2 Spokane • SoulsCenter.com Founded by Julia Hayes, the vision of Soul Circles is to offer a variety of opportunities for women to explore and promote spiritual empowerment through small groups, movement, creative expression, spiritual teachings, retreats, workshops, recovery groups and more. See full calendar on website.

UNITY SPIRITUAL CENTER 2900 S Bernard St, Spokane 509-838-6518 UnitySpokane.org

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.

TRANSFORMATIONAL COACHING & PSYCHIC READINGS JENNIFER SPOR

CdA, ID • 201-274-3115 Jennifer@JenniferSpor.com JenniferSpor.com Are you feeling called to make a change in your life, yet unsure how to move forward, so you’re feeling stuck? Learn how to receive the clarity and confidence you need to breakthrough what is holding you back. Contact Jennifer today!

YOGA THERAPY FLOWING TREE YOGA

Anna Molgard, C-IAYT 515 W Francis, Ste 6 Spokane • 509-499-6835 FlowingTreeYoga@gmail.com FlowingTreeYoga.com Empower yourself with yoga therapy at Flowing Tree Yoga. Certified Yoga Therapist, Anna Molgard, offers this nurturing space for individualized private sessions and group courses in mental health, trauma recovery, chronic pain and hypermobility. Workshops and gentle yoga classes offered.

November 2019

Seven years without a cold?

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

Copper in new device stops cold and flu