Natural Awakenings March 2019

E E FR

HEALTHY

LIVING

HEALTHY

PLANET

Nutrition Upgrades Five Strategies for Better Eating

WATER RESCUE

Our Role in the Coming Shortfall

Itching PETS Natural Remedies for Pet Allergies

Delicious Discards Making Meals From Scraps

March 2019 | Portland / Vancouver Edition | NAPortland.com March 2019

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letter from publisher

T

here’s an old Portland joke: “If you want the weather to change, just wait five minutes.”

This is usually how it goes this time of year: First we see crocuses; then it snows; then the cherry trees bloom (and somehow get pollenated) while we’re still worried about frost.

Is it time to plant the garden yet? Yes. No, wait!

And that’s how it goes…into May. Staying in the moment, I can say there are daffodils about to bloom out by my mailbox.

This month in Natural Awakenings we’re looking at nutrition and allergies, separately and in the considerable areas where there is overlap.

I’m especially happy when we can include lots of references, so readers can check up on us and see how we’re reaching our conclusions. It’s disconcerting to understand that our families and pets are at risk from pesticides, fertilizers, herbicides, housecleaning products, genetically-modified crops and quite possibly even the plastic dish the dog was eating out of.

As usual, the magazine is chock full of information and support for healthy living. We think of it as our Community Resource for Awakening Consciousness.

It’s important to pay attention and show up for ourselves by being physically and mentally healthy so we can then show up for our community of fellow humans and creatures. For 25 years, Natural Awakenings has been all about “Healthy Living, Healthy Planet.”

There are always lots of community events to peruse and our Resource Guide gives you some of Portland’s best practitioners and resources.

Even our advertisers are resources. We are especially grateful that there are many who show up in every issue of Natural Awakenings because they are happy to be on our team. They are the people who actually bring you the magazine.

While a lot of us are just getting started in staking out a holistic lifestyle, many of our advertisers have been there and done that, and they’re ready to support you.

Look at our department called Reality Check for a boost. Deb Rodney reminds us that “Beauty is a Messenger” who is always ready to show up when we need her the most. And there’s some special inspiration in local writer Julie Kay’s article, “Conscious Evolution and the Hokey Pokey.”

Our useful, inspiring and thought-provoking articles, the Events Calendar, our Resource Guide and our loyal advertisers make Natural Awakenings a resource for living healthier, more awake, more conscious and more compassionate. We are proud of what we do.

There are ways to support us. Contact me. I’d love to hear your ideas about how the magazine can be an even more vibrant light in these challenging times. feel good, live simply and hug more, Douglas

Portland/Vancouver Edition

PORTLAND/VANCOUVER EDITION PUBLISHER Douglas Merrow MANAGING EDITOR Deb Rodney AD SALES Carola Marashi 503-419-6430 Douglas Merrrow 503-419-6430 GRAPHIC DESIGN Amy Livingstone

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

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

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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HEALTHY LIVING HEALTHY PLANET

NAPortland.com

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

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.

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Contents 14 NUTRITION UPGRADES Five Strategies for Better Health

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18 HEALING FROM GENETICALLY ALTERED FOODS

Another Reason to Go Organic

20 DELICIOUS DISCARDS Making Meals From Mainly Scraps

22 EXERCISE

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VS. ALLERGIES All the Right Moves

26 SAVING A DROP TO DRINK

Our Role in the Coming Water Crisis

28 AIR CARE FOR KIDS

Keeping the Homefront Allergy-Free

30 FIGHT BACK NATURALLY

When Allergies Put the Bite on Pets

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 503-419-6430 or email Publisher@NAPortland.com. Deadline for ads: the 12th of the month.

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Deadline for calendar: the 10th of the month.

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DEPARTMENTS 4 news briefs 6 health briefs 8 global briefs 10 reality check 12 community

voices 13 eco tip 17 wise words 18 healing ways 20 conscious eating 22 fit body 24 inspiration

30 26 green living 28 healthy kids 30 natural pet 32 calendar 36 resource guide

March 2019

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news briefs

Fire-Up Your Fitness

Sarasvati Institute of Ayurvedic Yoga Therapy Ayurveda - Yoga - Cooking Nature - Spirit - Balance Breath - Meditation - Flow

Come Into Your Power!

Register Now For Our Upcoming Certification Program!

The Muscles in Motion healthy body series continues on March 2nd at 2pm with an educational seminar presented by Certified Personal Trainers Patrick Long and Corrado Pitari. Muscles in Motion is a personal training studio in Lake Oswego that offers 30-minute specific exercise prescriptions, educated professional trainers and a positive approach. Participants in this seminar on body composition will learn about the importance of a healthy muscle vs fat ratio. The focus is on education and accountability with a positive approach to fitness and nutrition. Get answers to your health and fitness questions from the professionals at Muscles in Motion.

Attendees will also find out how to join the Fire-Up Your Fitness program starting in April to begin applying the information from the seminar to their everyday lives. The goal of the program is to improve body composition and quantify progress in an intelligent manner; rather than weighing oneself on a scale (which doesn’t measure fat loss, just weight loss).

The 4-week program includes a Muscles in Motion welcome package, two 30-minute goalsetting consultations, 1:1 training with an educated professional trainer, weekly 30-minute specific exercise prescriptions, cooking class with Chef Sonja Andersen, raffle prizes, local discounts and more. The seminar is completely free, but please RSVP at 503-699-6948.

Muscles in Motion is located at 17437 Boones Ferry Rd, Ste 300, Lake Oswego. For more information about the event, contact the Client Success Specialist at 503-699-6948 or MusclesInMotion@mac.com.

Spirit in Transition Offers a Learning Discussion Matthew Koren believes that what’s possible in life is a function of your capacity to dream and your tenacity in following your dreams. According to Matt, DNA Activation is a technique that has been used for the last three thousand years within the secret mystery schools.

It is a rite of passage to activate priests/priestesses and healers so they can achieve a heightened state of consciousness and be empowered to a degree not ordinarily reached by human beings. Matt will lead a free learning discussion on Tuesday March 12 at Incite Healing Center, 6940 N Michigan Ave, Portland.

For more information please contact

Susan@JourneyYoga.com (503) 503) 208-2716 www.AyurvedicYogaTherapy.org

IAYT member school Yoga Alliance 500-hour Registered Yoga Teacher training school Approved NAMA Ayurvedic Yoga Therapist PACE Program Provider 4

Portland/Vancouver Edition

For more information call 503-765-6542, visit SpiritInTransition.com or email natural awakenings August 2016 Matt@SpiritInTransition.com.

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action alert

Demanding immediate action, students are taking part in climate strikes around the world, and on March 15, young activists in the U.S. will add their voices to the escalating #FridaysForFuture movement. It was bolstered in January by 16-year-old climate activist Greta Thunberg, of Sweden, calling for the first global climate strike while attending the World Economic Forum in Davos, Switzerland.

Action in this country is being supported by such environmental groups as 350.org, Extinction Rebellion and the Sunrise Movement.

Recent climate strikes have taken place throughout Europe, Australia and elsewhere. A rally in Brussels on January 31 drew approximately 35,000 people.

Teen climate activist Jamie Margolin, the founder of This is Zero Hour, says that youth across the U.S. will “show our legislators that we need a ‘Green New Deal.’”

For more information or to participate, contact ClimateStrike USA@gmail.com or find on Twitter #ActOnClimate or #ClimateStrike.

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Youth Climate Strike Coming to U.S.

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Lemon balm (Melissa officinalis), a soothing herb from the mint family, can significantly improve the condition of patients with chronic stable angina, reports a recent study in the Journal of Herbal Medicine. Researchers at Iran’s Ahvaz Jundishapur University of Medical Sciences tested 80 patients with the condition, which involves chest pain linked to a lack of blood flow to the heart. The patients were given three one-gram doses a day of lemon balm powder or a placebo. After two months, the patients given the lemon balm had significant reductions of “bad” low-density cholesterol (LDL), both systolic and diastolic blood pressure, and increased workout capacity, a measure of heart function.

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Portland/Vancouver Edition

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A Harvard study was conducted on the diets of nearly 28,000 male health professionals spanning two decades between their 50s and 70s and published by the American Academy of Neurology. It found those that drank orange juice and ate leafy greens, berries and dark orange and red vegetables suffered significantly less memory loss than others. Subjects reported every four years and were examined for both thinking and memory skills. Those that ate about six servings of vegetables a day were a third less likely to develop poor thinking skills than those consuming two servings; those that drank orange juice every day were half as likely to develop poor thinking skills as those drinking one serving per month.

Men that ate larger amounts of fruits and vegetables 20 years earlier were less likely to develop similar problems, whether or not they kept eating larger amounts of fruits and vegetables later.

Herbs Make Worthy Prebiotics Ginger, black pepper and holy basil, mainstays in traditional medicines as anti-inflammatories, also contain significant prebiotic potential that could help gut health, report researchers from India’s National Institute of Nutrition, in Hyderabad. Holy basil (Ocimum sanctum) and ginger (Zingiber officinale) showed significantly higher prebiotic activity, especially of Lactobacillus and Bifidobacterium species, when compared to the well-known prebiotic fructooligosaccharide (FOS). Black pepper (Piper Nigrum) had prebiotic effects similar to FOS.

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Lemon Balm Lowers Blood Pressure, Reduces LDL

Vegetables and Orange Juice Protect Memory

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Meditating or listening to classical music altered biomarkers associated with cellular aging and Alzheimer’s disease in adults experiencing memory loss, according to a recent West Virginia University study. The 60 participants had subjective cognitive decline, including forgetting familiar names and losing objects, a condition that may be a preclinical stage of Alzheimer’s. For 12 minutes a day, they either listened to instrumental classical music or did a kirtan kriya meditation involving chanting, visualization and finger poses. After three months, all subjects had increases in a key beta amyloid peptide protective from Alzheimer’s, as well as better memory, mood, sleep and quality of life, while the meditation group experienced significantly better improvements. Activity in two chromosomal markers of cellular aging—telomere length and telomerase activity—increased for both groups, especially among those that practiced more frequently or started with lower cognitive scores. The improved biomarkers were maintained or even strengthened three months after the study ended.

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Meditation and Music Slow Cellular Aging

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health briefs

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Light Pollution Disturbs Sleep Being exposed to high levels of artificial outdoor light at night contributes to insomnia and greater use of sleeping pills, reports a new study from South Korea’s Seoul National University College of Medicine.

The researchers studied the records of 52,027 people without diagnosed sleep disorders—60 percent of them women—and correlated their sleeping pill use with their residential location relative to artificial outdoor light intensity. The brighter the outdoor lighting, the more likely were sleep issues and the greater and more frequent use of sleeping pills. The study joins other research that has shown that artificial nighttime lighting—outdoors and indoors—disrupts circadian rhythms, potentially leading to such metabolic and chronic diseases and conditions as cancer, diabetes, obesity and depression.

Pine Bark Soothes Prostate Benign prostate hypertrophy (BPH), a condition that affects half of men older than 60, is related to increased prostate gland size and a reduced flow of urine from the bladder. To test the effectiveness of the pine bark extract Pycnogenol on BPH, researchers from Italy’s D’Annuncio University divided 75 men with the condition into three groups: One was given 150 milligrams a day of Pycnogenol, another received standard non-drug management and the third was given conventional drug treatment. The researchers found that urination frequency, urgency, intermittency and nighttime occurrences significantly improved after 60 days of treatment among the pine bark extract group.

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Rose Hip Reduces Cold Symptoms During the six months of Denmark’s frigid winter, 107 study volunteers took either two grams of liquid rose hip (marketed as Hyben Vital) or a placebo daily. University of Copenhagen researchers found that the rose hip group experienced 18 percent fewer colds, as well as significantly fewer symptoms such as coughing, headache, muscle stiffness and fatigue when they did get a cold.

March 2019

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global briefs

Eco Fill-up

The North Pole and South Pole each have unique, pristine environments, virtually untouched by civilization, but a pair of federal studies cast doubt upon their future status. The National Oceanic and Atmospheric Administration (NOAA), in a study based on satellite data, warned that ancient glaciers in West Antarctica, thought to be more stable than those to the east, are “waking up” and beginning to dump ice into the sea, which could further contribute to rising sea levels.

A second NOAA study reported that glaciers at the top of the world are also thawing, melting and breaking down.

According to that document, the Arctic is undergoing a period of “record and near-record warmth, unlike any period on record.” Lead Arctic NOAA researcher Emily Osborne announced at a major geoscience conference, “The Arctic is experiencing the most unprecedented transition in human history.”

Liquid Fuel Stores Solar Energy

Solar power is cheap and plentiful, but there has been no way to store it efficiently. Scientists from Chalmers University of Technology, in Gothenberg, Sweden, are developing a liquid molecule composed of carbon, hydrogen and nitrogen that when exposed to sunlight, rearranges the bonds between its atoms into an energized new isomer. In this way, energy from the sun is captured between the isomer’s strong chemical bonds and stays there even when the molecule cools down to room temperature.

When the energy is needed, the fluid is drawn through a catalyst that returns the molecule to its original form, releasing energy as heat. “The energy in this isomer can now be stored for up to 18 years,” says Chalmers University nanomaterials scientist Kasper Moth-Poulsen. “And when we come to extract the energy and use it, we get a warmth increase, which is greater than we dared hope for.”

The hope is that this warmth can be used for domestic heating systems, powering a building’s water heater, dishwasher, clothes dryer and more. The scientists claim the fluid can now hold 250 watt-hours of energy per kilogram, double the energy capacity of Tesla’s Powerwall batteries.

Moth-Poulsen believes the technology could be available for commercial use within 10 years.

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Earth’s Extremities on the Edge

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Poles Apart

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Portland/Vancouver Edition

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Bionic Leaf 2.0, a new, artificial photosynthesis system developed by a team headed

by Harvard University scientists, takes in carbon dioxide, water and sunshine to create a sugary fuel. Solar energy splits up a water molecule, and bacteria turn hydrogen and carbon dioxide into liquid fuel, mainly isopropanol, which could be used someday to power a car.

An improvement on their prior effort a year earlier, the new system has a catalyst made of cobalt and phosphorus, increasing the efficiency of the reaction to 10 percent.

Normal photosynthesis in plants is just 1 percent efficient at converting solar energy to biomass. This technology has the potential to bring another type of solar energy to the planet, especially in the developing world.

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Bionic Leaf Tops Plants in Photosynthesis

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Fake Foliage

Transcendental Meditations “Meditation-Induced Near-Death Experiences: a 3-Year Longitudinal Study,” published in Mindfulness, concludes that some Buddhist meditation practitioners can willfully induce near-death experiences (NDE). These profound psychological events typically occur in people close to actual or perceived death. The ability to willfully induce such experiences could help scientists better understand the phenomenon, which has been difficult to research.

“The practice of using meditation to gain a better understanding of death is longstanding, particularly in Buddhism, where ancient texts exist to help spiritual practitioners prepare for or gain insight into the process of dying,” says study author William Van Gordon, of the University of Derby, in England.

“Unlike regular near-death experiences, [12] participants were consciously aware of experiencing the meditation-induced NDE and retained control over its content and duration. Also, compared to regular forms of meditation, the meditation-induced NDE led to a five-fold increase in mystical experiences and a four-fold increase in feelings of non-attachment,” explains Van Gordon.

Techno Timber

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Artificial Wood Resists Fire and Water

A new, lightweight synthetic wood has been created that is as strong as wood, but without its traditional vulnerability to fire and water, as reported by Shu-Hong Yu, a materials chemist at the University of Science and Technology of China, in Hefei, and the author of a study published in Science Advances. It’s made of polymer resin and chitosan, a sugar polymer derived from the shells of shrimp and crabs. Adding human-made or natural fibers to the mix could also help.

The new material does not require years to grow and repels water; samples soaked in water and a strong acid bath for 30 days scarcely weakened, while balsa wood lost two-thirds of its strength and 40 percent of its crush resistance. The new material is also difficult to ignite, and stopped burning when it was removed from the flame. Its porosity creates an air-trapping capacity that could make it suitable as an insulation for buildings, but eco-friendly alternatives to the polymer resins are needed to broaden interest in its utility.

Coming Next Month APRIL

Creative Arts Therapy plus: Sustainable Living

Shocking Development Oceanic Blasts Harm Ecosystems

Oil companies have received federal permission to use seismic airguns to find oil and gas deep beneath the Atlantic Ocean floor during offshore oil exploration from New England to Florida.

Repeated every 10 seconds, 24 hours a day, for days and weeks at a time, the airguns are so loud that they disturb, injure or kill marine mammals, sea turtles and other wildlife, harm commercial fisheries and disrupt coastal economies. The proposed testing could injure 138,000 whales and dolphins and disturb millions more, according to government estimates.

Impacts include temporary and permanent hearing loss, disruption of mating and feeding, beach stranding and deaths. Whales and dolphins rely on their hearing to find food, communicate and reproduce. Airgun blasts can kill fish eggs and larvae, and scare away fish from important habitats. Catch rates of cod and haddock declined by 40-to-80 percent for thousands of miles following seismic surveys.

Nonprofit environmental watchdog Oceana is working to halt the use of the devices and stop the expansion of dangerous offshore drilling that follows the seismic testing.

March 2019

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Near-Death Experiences Can Be Learned

reality check | finding resilience in troubled times

BEAUTY IS A MESSENGER

By Deb Rodney

B

eauty is a messenger. Sometimes she whispers and sometimes she shouts.

She can be standing right in front of you, though, and you might not see her.

I watch sunsets whenever I can. For me, it’s a spiritual practice. No two are the same, yet they are always beautiful.

Once, framed in the windshield of a taxi an astonishing panorama of color spread across the sky like spilled paint. So excited, I exclaimed to the driver it was one of the most spectacular sunsets I’d ever seen! And he said, “What sunset?”

I guess the appreciation of beauty isn’t intrinsic. Yet I know from experience that developing an intimate relationship with it can change your life.

Whether beauty is experienced or ignored, looked for or missed, it exists everywhere on a scale so generous we can’t begin to experience its magnitude. Twenty

thousand different species of intricately patterned butterflies inhabit our world. If you made it your life’s work to see every kind of flower at the rate of about forty a day, you would be long gone before you could see them all.

Beauty doesn’t care if we notice her or not. She keeps on expressing herself one sunset at a time, feather by feather, leaf by leaf. When you experience her, she can take your breath away. Then without thinking, you breathe her into you. Beauty is food. Whether you realize it or not, she nourishes you and your spirit.

Don’t miss a chance to get drunk on the majesty of a tree.

Experience her in nature where she is most intoxicating. Don’t miss a chance to get drunk on the majesty of a tree. The

more beauty you see, the more beauty you’ll notice. You’ll see her in the mirror and reflected in the eyes of a beloved friend. You’ll have beautiful dreams. You’ll begin to tell beautiful stories. You’ll be an essential part of imagining a new future.

One based on love, beauty, kindness and cooperation.

Beauty can restore and inspire us so we can discover more and more beauty in this broken world, and launch new possibilities toward future generations facing uncertainty. This is critically important in today’s world where a small minority of misguided, rich and supremacy-hungry humans manufacture polluted cities, bomb mountains, and spill oil in a mad frenzy of power and control.

Look around and past them. There is much more beauty in the world than we can imagine. Beauty speaks of possibility.

She is a messenger, showing us our potential. Who knows what kind of world we can create out of beauty if we let her teach us about resilience and creation.

We humans are a part of her. We create spectacular art and poetry. We can sculpt an angel from the lead of a pencil or evoke one through a piece of music.

Beauty is a messenger showing us quietly what is possible.

Beauty is a messenger showing us quietly what is possible.

I like to think the taxi driver started seeing the sunsets shining on his face. I am imagining right now that he is dancing with his children.

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Portland/Vancouver Edition

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DNA: Too Pretty Not to Be True

By Deb Rodney

On April 25, 1953, James Watson and Francis Crick announced the discovery of the chemical structure of DNA, the molecule that is the basis for heredity.

They knew it was possible for genetic instructions to be held inside us and then be passed from mother to child.

The DNA structures contained in an ovum and sperm combine and become a new prototype that is passed along through our lineage. So, all our ancestors back through time are represented somewhere inside our molecular selves.

Something clicked when Watson and Crick saw the images of DNA captured by chemist and crystallographer, Rosalind Franklin. They figured out that the ingenious structure of DNA was a spiraled, double-helix polymer that looked like a twisted ladder.

On the 50th anniversary of the discovery Watson told the BBC: “When we saw the answer we had to pinch ourselves.

Could it really be this pretty?” Later he often said, the double helix “was too pretty not to be true.”

The most rudimentary forms of life, in their perfection, simply have to be beautiful.

BREATHING IN BEAUTY

…A Practice

By Deb Rodney

It only takes a moment to let Beauty’s competent energy heal and restore us.

Choose something you feel is especially beautiful. It can be a favorite stone, a winter tree, a work of art or anything that is beautiful to you.

Get comfortable before it. Or hold it.

Focus on it as completely as you can.

Imagine that its Beauty is a healing force; that Beauty is a tangible energy emanating from the object.

In your imagination, let the Beauty reach out to you.

Take slow, deep breaths and breath it in. Do this for at least a minute or two.

Feel the sensation of Beauty fill you until it inspires you to smile, or feel peace, or sense her beauty reach and connect to the beauty in you.

When you are ready, gently disengage.

Deb Rodney has spent her career writing about change, empowerment and resilience. Sometimes she hosts soirees or leads workshops. Please contact her at debrodney@gmail.com with your thoughts and comments. They would be gratefully appreciated.

Put the object where you can see it often. Take a few minutes to do this practice every day.

You can change the object as often as you like. Then do this practice whenever you feel something beautiful call to you--on a walk in nature, in an art gallery, or in your garden. Close your eyes and let the beauty of a piece of music soften you.

It only takes a moment to let Beauty’s competent energy heal and restore us.

March 2019

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community voices

ROBIN WILL March Community Voice

G

ay & Lesbian Archives of the Pacific Northwest (GLAPN) was founded in 1994 in Portland, Oregon, to collect, preserve and share information about local LGBTQ history.

At the time – and right up through the present day – a common response has been, “We didn’t know there was such a thing as LGBTQ history!”

That’s not surprising. The dominant culture decides whose stories get told, and also which public lies go unchallenged.

Until a generation ago, LGBTQ folks were considered both criminal and mentally ill, pariahs who had no place at the table in any social, cultural or legal discussion. Until 1972, Oregon’s comically broad sodomy law made consensual sex a felony among LGBTQ people.

Homosexuality was considered a mental illness until 1973, when it was removed from the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders. LGBTQ people are still demonized by some conservative religious groups.

However, times are changing. In 1970 the Gay Liberation Front organized in Portland, the first of a series of politicallysavvy organizations aimed at improving conditions in the community and advancing gay rights in the legal arena. Our state’s first gay rights bill was introduced to the legislature in 1974, and the Oregon Equality Act finally passed in 2008.

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Portland/Vancouver Edition

Oregon Safe Schools and Communities Act recognized a statutory right for LGBTQ students to be safe and free of discrimination in their schools, and to organize LGBTQ-friendly clubs on public high school campuses.

GLAPN maintains a Facebook page and an informative website (GLAPN.org).

They maintain an active speakers’ bureau, and they collect and preserve personal and organizational papers and oral histories from the regional LGBTQ history. They

PFLAG Portland (Parents & Friends of Lesbians & Gays) caught a break from local media in 1976, identifying a huge need in the community. In 2019, there are 10 PFLAG chapters in Oregon, from Pendleton to the South Coast. (https:// pflag.org/find-a-chapter)

In 1980, Northwest Gender Alliance formed in Portland, providing support for individuals on the transgender spectrum, and education for the public.

In the 1990s, there was still contention over displaying LGBTQfriendly materials in high school classrooms or counseling offices.

By the end of the decade, Gay-Straight Alliances were forming in progressive school districts, and Multnomah County Oregon’s LGBTQ History: The front page of an extra edition of the daily Portland News, November 16, 1912, about a developing gay was able to dedicate sex scandal in Portland. Eventually 68 men were implicated in the funds for LGBTQ crime of consensual sex in what became known as the Vice Clique youth programs in Scandal. One man did, in fact, attempt suicide. Enter “Vice Clique public high schools.

In 2009, 49 years Scandal” in any search engine for more information. Image from GLAPN’s archives. after adults started organizing, the

NAPortland.com

Robin Will saw his first byline at age 15, and it motivated him for life. He’s a native Oregonian with pioneer roots in the Willamette Valley. Robin is active in the oldcar hobby, and he’s president of the Gay & Lesbian Archives of the Pacific Northwest.

eco tip

Spring Decluttering

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assist with research, supervise student internships, and administer a LGBTQspecific research fellowship. They partner with the University Studies program at Portland State University in a class on preserving LGBTQ history.

Part of GLAPN’s celebration of Pride is recognizing a Queer Hero for every day in June, honoring LGBTQ people and straight allies for their contributions to the community. The year’s Queer Heroes will be featured at a reception at Q Center, Portland’s LGBTQ community center, on the Thursday before Portland Pride kicks off.

Visit GLAPN.org to view Queer Heroes from the last seven years, and to nominate Queer Heroes for 2019, and get details on this year’s celebration.

Many Benefits of Reorganizing

Spring is the season of renewal, and on the home front, that means cleaning, organizing and reducing clutter.

While we apply natural, eco-friendly cleaning agents, the act of moving items around offers the opportunity to rearrange or eliminate some of them, providing a fresh look and a sense of comfort, order and control.

To clear clutter, Christa O’Leary (ChristaOleary.com), founder and CEO of Home in Harmony Lifestyle, based in Boston, and author of Home in Harmony: Designing an Inspired Life, suggests that decluttering is best accomplished in small chunks every day to allay feeling overwhelmed, with the help of someone “who knows you have made the commitment and will hold you accountable.” She says stacks of paper and folders “zap your energy and mojo” and take away from productivity and efficiency, along with testing the patience of family members.

O’Leary’s website offers tips that provide simple solutions for tackling such areas as magazine stacks and cluttered closets. She relates that a mom recently emailed her to say that her 7-year-old

daughter did it as well, and “made a cute, adorable space.”

MotherEarthLiving.com suggests first compiling a to-do list and enlisting someone to help with the physical and psychological aspects of the task at hand: letting go of items that can be donated to charitable organizations and thrift shops, where they can benefit someone else; and being creative in storing seasonal clothing, extra towels or decorations in old militarystyle trunks, stacks of vintage suitcases or under beds.

Along with making the bedroom more visually appealing, removing items and materials can also create a tranquil setting for a more restful night’s sleep. RealSimple.com suggests getting rid of old pillows that may be filling up with dust, germs and bacteria; spare bedsheets that we never use; knickknacks that clutter the bedside table and all traces of food and beverages.

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March 2019

13

S

by Melinda Hemmelgarn

pringtime brings a desire to clean up our diets and refresh our plates. Here are five worthy strategies for upgrading nutrition and greeting the season with a renewed sense of well-being. n Ditch dieting.

According to the Boston Medical Center, an estimated 45 million Americans go on a diet each year and spend more than $30 billion annually on weight-loss products.

Despite this hefty investment, restrictive diets don’t work, says Sandra Aamodt, a neuroscientist based in northern California. Aamodt co-presented the Neurobiology of Dieting: Evidence for Improving Mental Health With a Self-Care Approach session at the Academy of Nutrition and Dietetics (AND) annual meeting last October in Washington, D.C.

“Diets are not harmless,” Aamodt explains. “They create stress, persistent hunger, 14

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trigger eating disorders such as binge eating and even make people fatter over time.”

It’s better to take a kinder approach, says Rebecca Scritchfield, a Washington, D.C.-based registered dietitian and Aamodt’s co-presenter. Scritchfield is the author of Body Kindness: Transform Your Health From the Inside Out – and Never Say Diet Again. She teaches her clients to value their self-worth regardless of body size, practice mindful eating and focus on overall self-care: Think enjoyable physical activity, adequate sleep and positive self-talk.

Mindful eating includes paying attention to thoughts and feelings that trigger eating such as hunger, but also stress, boredom and loneliness, says Californiabased registered dietitian Andrea Lieberstein, who wrote Well Nourished: Mindful Practices to Heal Your Relationship with Food, Feed Your Whole Self, and End Overeating. She encourages clients to identify voids in their lives and fill them

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Five Strategies for Better Health

n Learn how to cook and garden. The best

dietary upgrade starts in our own kitchens, where the cook controls the ingredients. Home cooking with fresh, whole foods is at the heart of feeding ourselves well. Processed food manufacturers would like us to equate cooking with drudgery or think that cooking takes too much time, yet this couldn’t be further from the truth.

Tanmeet Sethi, an integrative physician at the Swedish Cherry Hill Family Medicine Residency, in Seattle, established a culinary medicine program that includes both cooking and gardening classes. Sethi says, “Eating is sacred; it’s our connection to the earth.” She also believes there is wisdom in the way food has been traditionally cooked. Sethi recommends a Mediterranean eating pattern for

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NUTRITION UPGRADES

with healthy relationships and pleasurable activities, rather than food.

The “health at any size” philosophy is accepted by a growing number of health and nutrition experts, including Annie Kay, a registered dietitian and registered yoga therapist at the Kripalu Center for Yoga and Health, in Stockbridge, Massachusetts. She’s the author of Every Bite is Divine: The Balanced Approach to Enjoying Eating, Feeling Healthy and Happy, and Getting to a Weight That’s Natural for You. Kay injects compassion into her work, promoting stress reduction, conscious eating and finding peace for individuals to reach their natural weight.

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its power to reduce depression and ward off chronic diseases. She also promotes the “herb and spice pharmacy” to reduce inflammation and treat and prevent disease. For example, she says, “Ginger and turmeric both act on the same biochemical pathways as antiinflammatory medicines.”

Cooking and eating together as a family has multiple benefits, too, improving children’s nutrition, self-esteem and school performance. Best of all, says Sethi, “Family meals allow us to connect with the people we love.” Put away phones, turn off screens and truly tune in to each other.

Connecting to the earth through gardening also improves our health, according to both Wendy Demark-Wahnefried, a registered dietitian and associate director of the University of Alabama at Birmingham’s Comprehensive Cancer Center, and Diana Dyer, a Michigan-based organic farmer, registered dietitian and author of A Dietitian’s Cancer Story: Information & Inspiration for Recovery & Healing. They promote gardening as a way to interact with nature, reduce stress and improve quality of life. With just a small patch of soil, home and community gardens provide a ready source of affordable, fresh and nutritious vegetables and herbs.

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n Eat to protect our planet. According to the

American Public Health Association, climate change is a major threat to our population. Droughts, fires, storms and flooding create obvious challenges to growing crops, but new research also shows how increasing levels of carbon dioxide in the atmosphere decreases the nutritional quality of food, leading to lower levels of protein and minerals. One solution is to change the way we farm and eat.

For example, Jennifer Jay, Ph.D., a professor of environmental engineering in the Civil and Environmental Engineering Department at the University of California Los Angeles, calculated the carbon footprints and climate impacts of a variety of food choices. In general, she says, the fewer animal products in our diets, the lower the greenhouse gas impact.

But meat and other animal products

Seventy percent of our immune system is in the lining of the gut. ~Tanmeet Sethi, an integrative physician at the Swedish Cherry Hill Family Medicine Residency, in Seattle. need not be totally off the table. Simply choose smaller portions and when possible, purchase local pasture-raised products produced without antibiotics and hormones.

Organic food production introduces less fertilizers, pesticides, antibiotic-resistant bacteria and greenhouse gases into our environment. So, what’s best for the planet is best for us. Jay provides easy, plant-based and planet-friendly recipes at Meals4Planet.org. n Support gut health. Around 400 B.C., Hippocrates said, “Bad digestion is the root of all evil.” Fast forward through the centuries to today, and one of the hottest areas of research in health, medicine and nutrition revolves around the microbiome; more specifically, the community of microorganisms living in the gut.

“Seventy percent of our immune system is in the lining of the gut,” explains Sethi, which is why she advises,“Feed the bacteria in your gut real food.” Similarly, Teresa

Martin, a registered dietitian and certified diabetes educator based in Bend, Oregon, emphasizes the value of unprocessed, highfiber, organic plant foods to nourish gut bacteria and maintain microbial balance.

Speaking at the same recent meeting, Martin described multiple ways gut bacteria influence our physical and mental health, including nutrient absorption, body weight and blood sugar control, bone density, inflammation and mood. Microbes in the colon digest and ferment plant fibers into short-chain fatty acids, which help ensure a thick, healthy, intestinal mucus lining. Martin notes, “When we don’t eat enough plants, we can’t make enough short-chain fatty acids,” which are key to gut-brain crosstalk and control of appetite and mood.

Martin recommends eating 35 to 50 grams of fiber per day from food, not supplements. She also warns against “microbial assassins” such as antibiotics, processed meats, high-fat diets, refined carbohydrates, added sugars and artificial sweeteners, plus the emulsifiers polysorbate 80 and carboxymethylcellulose, which are commonly added to foods like ice cream and baked goods to improve texture and extend shelf life. All contribute to microbial imbalance, the loss of microbial diversity and leaky gut—the inability to keep offending food compounds like gluten and intact milk protein out of the bloodstream—leading to food intolerance, inflammation and autoimmune disorders.

Eat-Right Resources Dorothy Sears: beta.prx.org/stories/225407 Food Sleuth Radio interviews: exchange.prx.org/series/32432-food-sleuth-radio “The Great Nutrient Collapse:” Tinyurl.com/GreatNutrientCollapse The Kick Diabetes Cookbook: An Action Plan and Recipes for Defeating Diabetes, by Brenda Davis. BrendaDavisRD.com Mediterranean diet pyramid: Tinyurl.com/OldWaysMediterraneanDiet The Obesogen Effect: Why We Eat Less and Exercise More but Still Struggle to Lose Weight, by Bruce Blumberg Tanmeet Sethi: beta.prx.org/stories/243771 Whole Grain Hierarchy: Youtube.com/watch?v=nkFJZUIUeEA Why Diets Make Us Fat: The Unintended Consequences of Our Obsession with Weight Loss, by Sandra Aamodt March 2019

15

n Try intermittent

fasting and smart meal timing. Allowing

the body at least 12 hours without food intake benefits gut microbial diversity, says Martin. Intermittent fasting, or eating patterns in which no or few calories are consumed between 12 to 16 hours, can protect against a variety of metabolic diseases such as Type 2 diabetes, perhaps in part due to the effect on gut microbes.

Dorothy Sears, associate professor of medicine and associate director of the Center for Circadian Biology at the University of California, San Diego, studied the effect of intermittent fasting, or “time-restricted feeding”, on the risk of breast cancer recurrence. In a study of more than 2,300 breast cancer survivors, Sears discovered the women that fasted for at least 13 hours a day reduced breast cancer recurrence by 36 percent, regardless of other dietary factors.

Putting this into practice, if the last meal of the day ends at 6 p.m., the first meal of the next day would not begin before 7 a.m.

In addition to this “prolonged nightly fasting,” Sears says that when we eat affects the way our bodies handle calories. She recommends eating during the first half of the day, when the sun is up and our enzyme and hormone systems are best able to handle calories, control blood sugar and body weight.

Spring forward with these five tips and enjoy better health.

Melinda Hemmelgarn, the “food sleuth”, is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@ gmail.com. Tune into Food Sleuth Radio through iTunes, Stitcher and KOPN.org.

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Quick Tips for Enjoying Good Food, Fast 1. Cook once, eat twice (or more).

Smart, busy cooks use this wise, old home economics strategy. A big pot of soup, stew or chili makes many servings of easy-to-heat leftovers. Store extra servings in glass, never plastic, for quick, heat-and-serve meals. Add a side salad and fruit for dessert for a nourishing, fulfilling meal.

5. Experiment with helpful cookbooks. Mark Bittman’s Kitchen Ex-

press provides 404 seasonal dishes that can be prepared in 20 minutes or less. Betty Crocker, the renowned classic teacher, shows beginning cooks how to make standard dishes from scratch. For delicious vegetarian meals, check out Deborah Madison’s Vegetarian Cooking for Everyone. And to enrich children’s taste buds, invite them into the kitchen with The Kids’ Multicultural Cookbook: Food & Fun Around the World, by Deanna F. Cook.

2. Master the omelet. Eggs, preferably free-range and organic, make fast, easy, affordable meals. Get creative with personalized omelet fillings. For example, in a tablespoon or more of olive oil, quickly sauté any combination of seasonal vegetables like potatoes, onions, peppers, mushrooms, asparagus, kale or spinach. When tender, slide vegetables into a bowl. Add a few more drops of olive oil to the pan and pour in beaten eggs. When eggs are almost set, top them with sautéed vegetables and a sprinkle of cheese. Cover the pan, set heat to low and when cheese is melted, it’s time to eat. For an alternative filling, try beans, avocado, cheese, onions or peppers with a side of salsa.

ingredient labels to remove the big offenders: refined flours, sugar and substitutes, artificial colors and additives that harm gut microbes, including polysorbate 80 and carboxymethyl cellulose.

3. Use an electric pressure cooker. Say goodbye to sodium-laden,

8. Stock up with grab-and-go snacks. Fruits, vegetables, nuts, nut but-

BPA-lined cans of beans. With today’s safe and easy electric pressure cookers, a pot of un-soaked dry beans can be ready in less than an hour. Use cooked beans in a variety of quick, delicious dishes, including hummus, burritos, soups, chili and veggie burgers. For tips on vegetarian cooking and stress-free pressure cooking, visit TheVeggieQueen.com.

4. Make friends with farmers.

Find local farmers’ markets for the most flavorful, fresh, seasonal produce. For those not sure what to do with kohlrabi or a strange-looking squash, farmers and fellow shoppers will gladly provide ideas.

It’s like going to a community party with fellow foodies—much more fun than a trip to the grocery store.

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6. Invest in a microplane grater or handheld rasp. Add a punch

of flavor and pizzazz with this versatile kitchen tool. Use it to add freshly grated garlic, ginger and turmeric; plus lemon, lime and orange zest.

7. Purge cupboards of packaged, processed foods. Read

ters and plain yogurt (sweeten to taste with local honey, seasonal fruit and cinnamon) make satisfying, high-nutrient snacks.

9. Keep assorted organic herbal teas handy. Unsweetened herbal teas

make cozy companions during prolonged nighttime fasting. Staying well hydrated is key to mental performance and weight control, too. Thirst often masquerades as hunger, so drink water or tea first, then reassess appetite.

10. Put fun and pleasure back into eating. Host a potluck with

friends to share cooking and clean up, or have a picnic with kids of all ages. Put flowers or a candle on the table and play soothing music—it all enhances digestion and encourages mindful eating. Bon appétit!

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Registered dietitian Brenda Davis, of British Columbia, also recommends wholefood, plant-based diets to reverse Type 2 diabetes. She developed a “whole-grain hierarchy” to identify the most gut-friendly, least-processed grains, including cracked oats, brown rice, barley, buckwheat, sprouted grain, wheat berries and kamut. Along with beans, legumes, nuts, seeds, fruits and vegetables, Davis says these foods nourish beneficial gut microbes and reduce inflammation.

wise words

BUILDING RESILIENCE by EMPOWERING YOUR ENERGY BODY Jag_cz/Shutterstock.com

by Rose Allen

H

ow can we protect ourselves during challenging times while simultaneously calming the spirit?

Pressures and demands of life leave us overwhelmed, agitated, and addicted to intensity. With this external focus, we deplete ourselves, losing our spirit and sense of self. There is overwhelming evidence that human health is seriously deteriorating. Much of this depletion is a result of this stress. Yet, we know that illness can be improved by methods that restore inner balance and relaxation. A practice such as Qigong (chee gong) can effectively bring about necessary self-healing.

The personal energy field is our link to the greater whole, the web of life. We enhance our connection with ourselves, other human beings, and the universe as a whole.

With practice, we become more attuned to where we are out of flow, where we are not flowering. We learn to move more gracefully through the changes of our lives as external events become less intense.

“It is time we take the criticallyimportant matter of health into our own hands. We have the ability to heal ourselves.”

The rhythmic movements of Qigong are repetitive and gentle; they can be performed by anyone. The forms can even be practiced from a seated or supine position.

Qigong is the basis of Tai Chi and all other martial arts because it serves to build the foundation of one’s vital life force. Designed to increase the flow of energy in the body, blockages that cause pain and other health problems are released. Both Qigong and Tai Chi are styles of moving meditation which induce the relaxation response.

The deep abdominal breathing of these practices massages internal organs as a way to increase their health. Being grounded in our energy is critical for creating calm in the eye of life’s storms.

Of all the energy medical practices,

Qigong has the most developed theoretical basis and has been subjected to the most extensive research. This ancient practice has been utilized for centuries to build the life essence and has been proven effective through numerous clinical studies.

We revere the self as we approach each practice with deep intention. As caretakers of our bodies, we cultivate and nurture ourselves and thus affect healing in world at large. Therefore, we can be of mutual benefit by enhancing our Qi or energy. Qigong is self-empowering and easy to learn, particularly for those who find other forms of exercise challenging.

We build, rather than expend energy during this practice. The more abundant your energy level, the easier it is to stay healthy.

As you build qi or chi, you deepen your inner reservoir of vitality.

Energy forms the basis of medicine in many cultures. It is encouraging that our culture is starting to embrace this self-healing method. It is also a financially viable health care option. Is there anything really as important as our health and longevity?

Make the decision today to prioritize your health and well-being.

Rose Allen discovered the powerful healing practice of Qigong when a friend phoned to tell her about a man who was teaching in a nearby park. She was enthralled with the simple, slow movements. The concept that we have the ability to heal ourselves was compelling, particularly as she had no health insurance. That was 13 years ago. Since then, she has studied with teachers in order to gain her own teaching certification. Find her at RoseCityQigong.com.

March 2019

17

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by Marlaina Donato

T

wenty-five years As I dug deeper, I put health have ignited conago, the first the pieces together of troversy among sciengenetically moditists, consumers and even the relationship between governments. fied (GM) crop came to GMOs, gut health and market in the form of a Much of the research tomato engineered for a subsequent diseases. has been conducted in longer shelf life. Today, other countries—more ~Michelle Perro, pediatrician, as much as 80 percent of than 60 have banned author and executive director food in the U.S. contains GMOs—and most of GMO Science GMOs (as they are best studies have focused on known) and most of the world’s genetically the health effects of the glyphosate used engineered crops are treated with glyphosate on these crops, which the World Health herbicides, primarily Monsanto’s Roundup.

Organization in 2015 declared a probable

Unlike hybrids produced by convenhuman carcinogen. “Glyphosate adversely tional breeding, GMOs are created in a affects the mitochondria, neurotranslaboratory, often incorporating DNA from mitter production and hormones,” says other species, such as bacteria and viruses.

Smith, whose recent documentary, Secret Researching the potential health effects Ingredients, presents stories of people that “must be our number one priority, because overcame chronic illnesses by eliminating n GMO technology is replacing nature,” says GMOs from their diets. h.

Jeffrey Smith, executive director of the

Smith recently conducted a survey Institute for Responsible Technology, in published in the International Journal of Fairfield, Iowa. “The altered genomes are Human Nutrition and Functional Medicine passed on to future generations.” in which 3,256 respondents reported im Although U.S. regulators generally provement in a number of health problems regard these foods to be safe, the ubiquity after they switched to largely non-GMO of GMOs in the food chain and a lack of and organic diets. “Many of the conditions research on their long-term effect on human that improved in the survey participants are

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healing ways

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similar to the health issues found in lab animals fed GMOs or the associated herbicide Roundup,” he wrote. More than 85 percent reported improvement from digestive disorders. It is possible that glyphosate, which is antibiotic in nature, may disrupt the delicate balance of the microbiome, a community of microbes that inhabit the gut.

to Parkinson’s disease, Alzheimer’s disease, depression, infertility and gastrointestinal disorders,” he says. “It is impossible in the U.S. to just eliminate GMO foods from the diet, so eating organic is the only way to guarantee avoiding GMO foods. This automatically also reduces pesticides from the diet.”

Roundup and Gut Health

Anecdotal Evidence

“Roundup can loosen the tight junctions between our cells,” explains Smith. “This can lead to leaky gut, which can contribute to inflammation and numerous diseases.”

Dr. Akil Palanisamy, a Harvard-educated physician and author of The Paleovedic Diet: A Complete Program to Burn Fat, Increase Energy, and Reverse Disease, concurs. “I do believe that the microbiome is crucial for health, and by switching to organic, we eliminate the potential microbiome-damaging effects of glyphosate.”

Palanisamy, based in San Francisco, emphasizes glyphosate’s known ability to cause DNA damage and potentially induce cell death. “It may be a contributing factor

Dr. Michelle Perro, a pediatrician, author and executive director of GMO Science, in San Rafael, California, became involved when she came across research by plant biologist Dr. Arpad Pusztai, one of the first scientists to raise concerns about the safety of genetically modified foods. “I was able to correlate his findings with the change in children’s health that I was beginning to notice in my own practice,” says Perro. “As I dug deeper, I put the pieces together of the relationship between GMOs, gut health and subsequent diseases.”

Perro has seen improved health in her patients once a cleaner diet is introduced. “Parents have the ability to help

Healing Strategies

Go-to Tips

n Eat organic when possible, especially oats, wheat and other grains, soy, corn, beans and lentils. n Look for the “Non-GMO Project Verified” seal on labels.

Advice From the Experts Dr. Akil Palanisamy:

n Sweat in a sauna or steam room 15 to 20 minutes once or twice a week to stimulate toxin release (infrared saunas are a good alternative for those that can’t tolerate the heat of traditional saunas). n Take 15-minute home baths with onequarter-cup of bentonite clay.

n Eat a variety of detoxifying foods like cruciferous vegetables, ground flaxseeds, parsley, beet greens (the leafy tops of beetroot), cilantro and chia seeds.

Dr. Michelle Perro (for children): n Eat as much organic food as possible and eliminate processed foods from a child’s diet. n Don’t drink tap water; use a quality water filter. n Strive to eliminate pesticides in the child’s environment, including at schools, playdates and homes of relatives.

n Strive to have a daily bowel movement.

n Seek a foundation of nutritional medicine and individualized treatment strategies employing nutraceuticals, herbs, homeopathy and manipulative medicine.

n Add fiber to diet such as psyllium husk or fruit pectin.

n Consider an elimination diet, beginning with dairy and gluten.

n Drink lots of purified filtered water every day.

Helpful Resources

n 2018 Journal of the American Medical Association study: Tinyurl.com/OrganicFoodAndCancer n What’s Making our Children Sick?: How Industrial Food Is Causing an Epidemic of Chronic Illness, and What Parents (and Doctors) Can Do About It,

by Dr. Michelle Perro and University of California San Francisco medical anthropologist Vincanne Adams; ChelseaGreen.com/product/whatsmaking-our-children-sick reverse chronic disorders plaguing their children, including asthma, eczema, food allergies and neurocognitive disorders such as autism and ADHD [attention deficit hyperactivity disorder].”

Palanisamy has also seen significant changes in his patients’ health when they heed his advice and avoid GMOs. “Often, they report improvement in digestion, mood, brain fog and energy levels.”

The body is designed with the innate ability to heal, says Pero. “Chronic diseases can be reversed when organic nutrition is the foundation.”

The Hartman Group’s Organic & Natural 2018 report reveals that 46 percent of American shoppers now seek GMO-free food. “The tipping point here in the United States has begun,” says Smith.

Marlaina Donato is the author of several books on spirituality, health and wellness and a composer. Connect at AutumnEmbersMusic.com.

March 2019

19

Delicious Discards

Making Meals From Mainly Scraps

F

by April Thompson

ood scraps are no It’s fun to challenge ing the plant, the fish, the longer relegated to animal and its life,” says yourself to create just making soup, something delicious out the co-author of Scraps, stock and sauces that hide Wilt & Weeds: Turning of something no one Wasted Food into Plenty. their true nature. Creative chefs are reawakening to would think edible, like Tama Matsuoka the possibilities of skins, Wong, forager and comy banana peel cake. cores, rinds and other author of Scraps, Wilt ~Lindsay-Jean Hard parts we’ve needlessly & Weeds, points to the been throwing away, with startling results. cultural relativism of cooking, noting that

“Cooking with scraps is good for the our ancestors or other cultures may think planet and good for the pocketbook. Forty that modern Americans are throwing away percent of food produced goes uneaten, the best parts of our food. “Some of the unnecessarily filling the landfill with best flavor and nutrients can be found in hundreds of billions of dollars of food,” says vegetable, fruit and fish skins that often get Lindsay-Jean Hard, a chef in Ann Arbor, discarded,” says Matsuoka Wong.

Michigan, and the author of Cooking With

Both Scraps, Wilt & Weeds and CookScraps: Turn Your Peels, Cores, Rinds, and ing with Scraps are intended as reference Stems into Delicious Meals. guides to provide inspiration to home chefs,

Yet the real driving force behind Hard’s rather than rigid cookbooks to be followed unusual, scrap-based recipes is the joy of with precision. Matsuoka Wong suggests creativity and innovation. “It’s fun to chaltrying to work with the ingredients at hand, lenge yourself to create something delicious using substitutions as needed, instead of out of something no one would think edible, buying an ingredient just to follow a recipe. like my banana peel cake,” says Hard.

Cooking from scraps requires a shift in

Mads Refslund, a Danish chef living mindset about our food and a new mindfulin New York City, seeks nature in food by ness about our habits in the kitchen, says Matcooking and serving it on the plate. “In suoka Wong. “Before automatically throwing nature, there is no ugly, no trash, just cycles of something away or composting, pause and change. Using all the parts is a way of respect- think, what might I do with this?” she says.

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April Thompson is a freelance writer in Washington, D.C. Connect at AprilWrites.com.

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Hard suggests choosing one new ingredient at a time to work with, old bread being an easy one to start with. “Stale bread can easily be transformed into breadcrumbs and croutons that can add nice texture to a lot of dishes,” says Hard.

“Nail a couple things you can make out of anything, like fried rice or frittatas, which are both very accepting of most any ingredient you add,” says Matsuoka Wong.

Hard agrees that simple, hearty dishes like layered casseroles or tasty tempura can be great ways to clean out the odds and ends in the crisper.

Sometimes the toughest ingredients can yield the tastiest meal. Hard admits to having been stumped by what to do with the non-fleshy part of artichoke leaves, which can be tough and bitter, until she developed a recipe for artichoke leaf nachos.

Edible weeds, leaves, stalks and stems of all kinds, including celery, asparagus ends and carrot tops, make for great pesto, which is itself a versatile ingredient—great for sandwiches, dips, pastas and more—and it freezes well, Hard says. Fish scales can be fried and eaten like potato chips; they are a crunchy bar snack in Japan, notes Matsuoka Wong. Fish carcasses or shrimp shells can also be boiled down into stock for risotto or seafood chowder, suggests Hard.

Fruit cores can be boiled into sweet syrup for cocktails or non-alcoholic refreshments, or distilled down into vinegars. Fruit peels can be crisped up into a healthy snack or boiled into a tea. Hard likes to infuse tequila with beet peels for a dramatic look and a little extra flavor. Fruit or vegetable tops such as pineapples, strawberries, cucumbers and leftover herbs can be used to infuse water or vinegar. Water from canned beans, known as aquafaba, is a great stand-in for egg whites to make everything from homemade vegan mayo to fudgy brownies.

“Cooking with scraps shouldn’t be intimidating or overwhelming or feel like a chore: They’re just ingredients,” says Hard. “The more you cook using these recipes, the more familiar the concepts will become, and you’ll realize how easy it is to adapt them to make them your own.”

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conscious eating

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Cauliflower Core Cacio e Pepe

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Yields: 2 servings Cauliflower replaces pasta in this take on the classic cacio e pepe (cheese and pepper) pasta. It’s an easy recipe that takes only 25 minutes when using a spiralizer—a vegetable spiral slicer that can turn both tougher and not-so-tough vegetable parts into beautiful, noodle-like strands (or other shapes). The addition of green and red pepper seeds adds a little spice.

4 lg cauliflower cores, lightly trimmed of the most fibrous outer parts 3 Tbsp unsalted butter ¼ cup leftover seeds and white inner veins from any pepper, such as bell peppers, jalapeños, serranoes, poblanos (Optional, and no need to be too exacting about the amount.

This is waste: If you have it, use it.)

1 tsp freshly cracked black pepper 1 cup crème fraiche or heavy cream ½ cup Parmesan rind broth or other vegetable broth ¾ cup finely grated Parmesan cheese ⅓ cup finely grated pecorino Romano cheese ½ tsp kosher salt Spiralize the cauliflower cores into a spaghetti shape using the thicker noodle blade of a spiralizer.

In a medium saucepan over medium heat, melt the butter to coat the pan. Add the pepper bits and cracked pepper and sauté for two minutes, until the pepper is toasted and aromatic. Mix in the crème fraiche and broth and cook, stirring for about five minutes until the sauce is slightly thickened.

Add the cauliflower “spaghetti”, stirring occasionally until just cooked, about two minutes. Transfer to a large bowl and immediately add the Parmesan and Romano. Toss until the cauliflower is coated and not clumping.

Serve right away, adding more pepper, salt and cheese to taste.

Excerpted from the book Scraps, Wilt & Weeds: Turning Wasted Food Into Plenty by Mads Refslund and Tama Matsuoka Wong.

March 2019

21

Exercise vs. Allergies All the Right Moves

by Marlaina Donato

S

Exercising regularly rope, treadmill routines, easonal allergies plague more than 26 creates a cumulative tennis and team sports million Americans, effect in the body, helps like volleyball or basketaccording to the Asthma ball seems to offer antispeed up metabolism allergy benefits. Vitamin and Allergy Foundation and improves immunity, C can also help. Researchof America, with numbers on the rise in recent ers from the Faculty of so you could find years. This is due in part Sports Science at Chuleven less allergies to a dramatic increase in alongkorn University, in occurring over time. Bangkok, Thailand, found the amount of airborne ~Stephanie Mansour, pollen, a possible byprodthat 70 percent of particiuct of climate change. pants that took a vitamin fitness expert Environmental and lifestyle C supplement and ran for stress, inadequate nutrition and weakened half an hour experienced decreased nasal immune systems are also factors, leaving congestion and sneezing. many feeling too miserable to engage in

“Exercising regularly creates a cuphysical activities. mulative effect in the body, helps speed up

Yet, research shows that exercise can metabolism and improves immunity, so you help ease allergy symptoms and lessen could find even less allergies occurring over severity. A survey of 2,000 allergy suffertime,” says Stephanie Mansour, fitness expert ers sponsored by the UK National Pollen and former allergy sufferer from Chicago. and Aerobiology Research Unit showed “I used to get allergy shots for a runny nose those that exercised the most had the and headaches during certain times of the mildest symptoms. year, but personally transformed my allergies through expanding my lungs and chest and More Exercise, balancing out my nervous system.”

The American Academy of OtolarLess Discomfort Boosting heart rate through aerobic acyngic Allergy recommends gentler forms tivities such as running, walking, jumping of exercise, and cautions against vigorous

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fit body

workouts such as Crossfit or long runs that can be counterproductive and exacerbate allergy flare-ups. Mansour recommends yoga, Pilates, walking or weight training—especially when congestion is a factor.

Kzenon/Shutterstock.com

SunCity/Shutterstock.com

Try Some Yoga Mansour, a certified yoga instructor, attests to the benefits of the practice. To ease the symptoms of allergies, she recommends yoga both for its physical effects and its breath benefits.

“Yoga can also help bring equilibrium to the nervous system and help the body relax. When the body is in a healthy balance and relaxed, it’s more effective at warding off things like infection or allergies.”

Registered nurse and yoga instructor Kristin Brien, of New York City, concurs. “A yoga practice trains and strengthens the vagal nerve, which activates the parasympathetic nervous system— rest and digest mode—and turns off the inflammatory response,” Brien says. “When we are under chronic stress, our nervous systems react as though our bodies are under constant threat, thus making some of us more susceptible to hypersensitive reactions to offending seasonal antigens like pollen and ragweed.”

Yoga practitioners across the board recommend inverted poses such as the plow, shoulder stand and downward facing dog to relieve allergy-related congestion. While yoga can be beneficial, inverted poses should be avoided by anyone with high blood pressure, glaucoma or retinal issues due to increased pressure in the blood vessels of the head, and some experts emphasize that allergy sufferers and asthmatics should avoid hot yoga and other demanding forms during flare-ups. A gentle approach goes a long way.

Ideally, Brien recommends asanas that anyone can do, including legs up the wall, supported bridge pose, supported reclined goddess pose and child’s pose.

Warm-Up No matter the type of exercise, warming up can play a key factor.

According to the American Academy of Allergy, Asthma & Immunology, stretching before activity and boosting heart rate helps to maximize exercise and its symptom-reducing effects.

Create a Healthy Space Lessening the body’s burden by making small changes in living

Helpful Links For a simple workout plan and an anti-inflammatory food guide to help combat allergies, join Stephanie Mansour’s free 21-Day Challenge (StepItUpChallenge.com).

Youtube videos:

Tinyurl.com/YogaPosesForSinusPressure Tinyurl.com/YogaRemedySinusCongestion

or workout space can also optimize the benefits of exercise.

Brien, an allergy sufferer and asthmatic, recommends using a high-efficiency particulate air (HEPA) filter to reduce circulating allergens and also wiping down all surfaces, including yoga mats, floors, window sills and vents. During drier, colder times of the year, Mansour recommends using a humidifier to add moisture to the air and improve breathing.

Exercise may not cure seasonal allergies, but it can lessen related symptoms, along with effecting a more balanced nervous system and better overall health.

Marlaina Donato is the author of several books and a composer.

Connect at AutumnEmberMusic.com.

Helpful Workout Tips Before and After:

n Use a nasal saline spray beforehand. n Change clothes and shower after outdoor exercise; wash workout clothing exposed to pollens.

Consider Wearing:

n Wraparound sunglasses to avoid allergens getting into eyes n A breathable mask to filter allergens during outdoor activity

Avoid Exercising:

n In the morning when pollen and mold counts are highest n When it’s warm, dry or windy outside n On busy roads where exhaust fumes can irritate bronchial and nasal passages n When tired, sick or under significant stress; all three states prompt the immune system to react more severely to allergens

Caution:

n Don’t exercise for at least two hours after an allergy shot to avoid significant side effects.

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inspiration

Conscious Evolution and the Hokey Pokey

By Julie Kay

A

s a seasoned editor of books with a personal, social, or global awakening message, and a former new consciousness book reviewer, I have seen a plethora of writing and media on self-help, self-awareness, self-healing, self-love, selfauthority, self-authenticity, self-improvement, self-acceptance, spirituality, consciousness, and so on. During the height of my book reviewing period, my eyes would glaze over and a quasi-feigned boredom would set in when I read yet another book jacket or media package on how to change your mind, change your emotions, or claim your birthright to happiness. “Surely,” I would think to myself (no judgment of course...well, maybe just a wee bit), “we don’t need another book on finding your own truth, or seven steps to wealth and well-being, or secrets to manifesting all you desire...”

What I realized, however, is that the brain needs repetition in order to actually change the neural circuitry. Lots of reminders, in different forms, facilitate focus, which in turn helps to embed new circuits of connection. We’re all differently wired though, and different brains need different messages and contexts to be able to process information. So, that zillionth book on how to “change your thoughts, change your life” does contribute to the collective ocean of conscious evolution, even if it touches just one person: the many make up the all, remember?

That’s why this era of self-inquiry combined with self-publishing and accessible creative expression is such an enlivening and important time in human evolution. There are so many books, blogs, and creative ways that so 24

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many people can share their life lessons and awakening truths. In this abundance there is something for everyone, and each person’s voice matters, makes a difference, and contributes to shifting the course of our development. Contemporary stories and images—that is, those familiar to our time and culture—are often more readily received by the brain, so newer can be better for some. And of course, we humans are hard-wired to relate to stories—story is at the heart of all cultures, all human experience: all human existence.

So when it comes right down to it, conscious evolution (which is the term given to the collective measure of personal awakening) is just a matter of mixing up the usual signals through deliberate intention and attention. It doesn’t matter so much which book we read, which pundit we follow, what practice we take up: what matters more is that our intentions

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and goals to seek something meaningful and bigger than ourselves alters the information that the brain pays attention to. Which shapes our thoughts, which affects our emotions, which shifts our perception, which colors our beliefs, which mediates our behavior, and so on... and shift happens.

We are not what we know but what we are willing to learn.

–Mary Catherine Bateson If this all sounds like a lot of efforting, take heart. Groucho Marx once said that there are some things in life so serious you can only joke about them. And the universe plainly demonstrated to me a sense of humor, when during this period of actively noticing my internal resistance to yet another “personal awakening” writing I had a nocturnal dream. In this dream I

am plainly given the message (is that you, God?) that indeed, the Hokey Pokey IS what it’s all about.

Yes, the Hokey Pokey! In the dream I am dancing with a flamboyance of flamingoes shaking a right foot into a loosely formed circle, or flapping a left wing in, and generally moving in ways that could be considered Hokey-Pokey-ish. It is very clear that all that really matters is that we are having fun, putting our intention and focus on what we are thinking and doing and paying attention to.

Not only is it okay, it is imperative that this essential dance of conscious evolution is punctuated with smiling, laughing, singing, playing, communing (and maybe a hint of flamingo pink, too), and mixing it all up: because that’s how (the best way) we turn ourselves around.

Everybody form a circle...

You put your right hand in, You put your right hand out, You put your right hand in, And you shake it all about, You do the hokey pokey and you turn yourself around That what it’s all about...

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Julie Kay is a curator of the human story — a freelance editor, photographer, author/ writer, and consultant for Award-winning books and Creative Content inspiring personal, social, and global change: SacredWriting.com.

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APRIL

Coming Next Month

Plus: Creative Arts Therapy

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Sustainable Living

Saving a Drop to Drink Our Role in the Coming Water Crisis

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by Jim Motavalli

lthough climate change gets most of the attention, the international water crisis looms just as large. The World Economic Forum has ranked water scarcity as the top long-term environmental risk globally for the next decade; the United Nations reports that 1.2 billion people—a fifth of the world’s burgeoning population—live in regions of water scarcity; and as many as 700 million around the globe are already suffering from water deprivation.

The U.S. is not in a water crisis—yet— but serious problems loom on the horizon in places like Southern California and the desert Southwest. Los Angeles and San Diego rely on mountain snow in the north to melt and replenish rivers and lakes. But record high temperatures and a shortfall of winter storms—problems aggravated by climate change—have greatly reduced available water supplies.

In the Southwest, Colorado River reservoirs were at record lows last summer. As the region continues to use more water than can be replaced by rain and snow, places like Phoenix may experience severe rationing, according to the Center for Biological Diversity. Arizona’s Lake Mead, which supplies

water to 22 million people, could run dry by 2021, report researchers from the Scripps Institution of Oceanography of the University of California at San Diego.

Finding a Solution

“Fortunately, through conservation, more water-conscious consumption and smarter management of water, we can replenish and repair the water cycle. But we must make this a priority and pick up the pace,” says Sandra Postel, director of the Global Water Policy Project and author of Replenish: The Virtuous Cycle of Water and Prosperity.

Right now, we’re addressing a 21stcentury crisis with 20th-century tools.

Leaky pipes, broken water mains and faulty meters are responsible for the loss of 2.1 trillion gallons of water annually in the U.S., according to the American Water Works Association. And our lifestyles are extremely water-intensive. For instance, it takes 3,120 gallons of water to produce one smartphone; watering a 1,000-square-foot lawn even once uses 620 gallons of water.

Here are some simple steps everyone can take. Doing them won’t crimp our lifestyles, but it will help us hold on to our finite and threatened fresh water supply:

Online Calculator

WaterFootprint.org offers an online calculator that allows us to figure out our daily use of water and compare it to that of other households.

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Fortunately, through conservation, more water-conscious consumption and smarter management of water, we can replenish and repair the water cycle. But we must make this a priority and pick up the pace.

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~Sandra Postel, director of the Global Water Policy Project 4 Eat less meat. The water required to produce one quarter-pound hamburger is equivalent to 30 showers, according to NationalGeographic.com. One serving of poultry uses 90 gallons.

4 Track down water leaks, which typically waste 10 gallons daily. Common leak sites are faucets, shower heads, swimming pools, garden hoses and pipe joints.

4 Replace old, leaky toilets with efficient models bearing the WaterSense label, or simply put a brick in the toilet tank to reduce consumption with each flush. To check a toilet for leaks, put a few drops of food coloring in the tank and see if any of it transfers to the bowl without flushing.

4 Wash only full loads of laundry and use right-size load settings. Typically, the washing machine accounts for 15 to 40 percent of a household’s indoor water use. Consider a more water-efficient, front-loading washer.

4 Take shorter, five-minute showers with a low-flow showerhead (saving more than 10

gallons compared to the 10-minute version), turn off the water while brushing teeth and shave with a full basin rather than open taps.

4 Wash the car less often: The process uses as much as 150 gallons of water. Driving may not seem to have much to do with water use, but the Water Footprint Calculator (WaterCalculator.org) reports, “Water is used in great quantities during fuel extraction, refining and production.” So taking public transportation, combining errands or joining a car pool will reduce our water footprint.

4 Reduce lawn watering to a one-hour soaking once a week, rather than daily.

Water in the morning—before 10 a.m.— when it’s cooler, so grass roots can absorb moisture before it evaporates. If watering must be done in the evening, try between 4 and 6 p.m., which gives the grass blades time to dry before nightfall.

Jim Motavalli is the author of eight books, and contributes to The New York Times and Barron’s.

Hard Facts About H20

What It Takes to Make Our Stuff An eye-popping amount of water is needed to grow or manufacture what we eat, buy and use on a daily basis. Although it’s impossible to reduce our water use to zero, it’s helpful to know how much water is required, so that we’re less inclined to overbuy or waste.

1 cup of coffee. . . . . . . . . . . . . . . . . . . 55 gal.

1 hamburger. . . . . . . . . . . . . . . . . . . 660 gal.

1 gallon of milk. . . . . . . . . . . . . . . . . 879 gal.

1 pound of wheat. . . . . . . . . . . . . . . 132 gal.

1 pound of soybeans . . . . . . . . . . . . 216 gal.

1 orange. . . . . . . . . . . . . . . . . . . . . . . . 13 gal.

1 pound of chocolate. . . . . . . . . . 3,170 gal.

20 pounds of dog food . . . . . . . . 4,000 gal.

1 pair of cotton jeans. . . . . . . . . . 2,108 gal.

1 smartphone . . . . . . . . . . . . . . . . 3,190 gal.

1 car tire. . . . . . . . . . . . . . . . . . . . . . . 518 gal.

1 avocado. . . . . . . . . . . . . . . . . . . . . . 60 gal.

1 pound of chicken meat. . . . . . . . 468 gal.

1 pound of barley . . . . . . . . . . . . . . 200 gal.

1 pound of rice. . . . . . . . . . . . . . . . . 450 gal.

1 pound of almonds. . . . . . . . . . 1,900 gal.

1 egg . . . . . . . . . . . . . . . . . . . . . . . . . . 52 gal.

1 slice of bread. . . . . . . . . . . . . . . . . . 10 gal.

1 pair of leather shoes. . . . . . . . . 3,626 gal.

1 cotton T-shirt. . . . . . . . . . . . . . . . 659 gal.

1 car. . . . . . . . . . . . . . . . . . . . . . . . . 13,737 to . . . . . . . . . . . . . . . . . . . . . . . . . . . 21,926 gal.

Sources: Friends of the Earth, NationalGeographic.com, WaterFootprint.org

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healthy kids

Air Care for Kids Keeping the Homefront Allergy-Free When we awaken to the call of Beauty, we become aware of new ways of being in the world.

–John O’Donohue

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by Avery Mack

n allergy is a dramatic overreaction of the immune system to environmental agents that are harmless to most people. Antibodies fight allergens with the release of histamines, and a runny nose, red eyes, sneezing, coughing, rash or hives can be the tangible result.

Common around age 10, allergies often fade later in life, so children are often most sensitive to their causes. Outdoors, the problem could be pollen from trees or plants. Indoors, chemicals, dust mites, mold or pet dander are common culprits.

An allergist can help identify them.

Author of Clearing the Air One Nose at a Time: Caring for Your Personal Filter, pediatrician Hana Solomon, M.D., in Columbia, Missouri, focuses on a natural approach to prevent, rather than treat, symptoms. “Thirty years ago, we didn’t have specialty cleaning products,” she says.

“Natural solutions work; sometimes just a cotton cloth and water are enough.”

Frisco, Texas-based Urban Hydration uses vegan-friendly, cruelty- and glutenfree ingredients and herbal extracts to ensure their cleaning products don’t contain parabens, synthetics, polybeads and toxic chemicals. Their home and spa collections are kept as natural as possible without requiring refrigeration. Lemon extract

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and coconut oil are key ingredients in their all-purpose spray, dishwashing solution and fabric refresher.

Microscopic dust mites live in upholstery, carpets and mattresses. They are the cleanup crew for the millions of dead skin cells humans shed daily. “If a child is allergic to dust mites, get rid of the carpet. Hang blinds on the windows.

Vacuum heat vents,” Solomon says. “Use allergen-free pillows, no down or feathers, and a mattress cover. Wash it and bedding once a week. Reduce the number of toys and stuffed animals in use, wash [them] frequently and store others. Go unscented.”

Leslie Fischer, an eco-minded mom and entrepreneur in Chicago, reviews mattresses for adults and babies at SustainableSlumber.com/reviews. “Volatile organic compounds (VOCs) off-gas from the mattress and disrupt sleep, but also trigger allergy symptoms, asthma and hives,” she says. “An organic mattress is a better choice.”

Natural fabrics are the best option for bed linens. Kathryn Kellogg, author of the Going Zero Waste blog in Vallejo, California, lists 17 sustainable and eco-friendly bedding brands. For her own use, she chose organic cotton sheets from a family-owned business (Tinyurl.com/EcoFriendlyBeddingBrands).

gorillaimages /Shutterstock.com

Pajamas are also important. Look for comfy organic fibers that wick moisture, are hypoallergenic and fire-resistant.

Merino wool’s millions of tiny air pockets create a micro-climate to keep sleeping kids toasty in cold weather and cool in summer heat.

Pallet furniture is trendy, but keep in mind that chemical residue or insecticides may remain in the porous wood, as well as E. coli or listeria from food transports.

A safety checklist can be found at Tinyurl. com/PalletSafety.

Often overlooked, indoor mold can live year-round in damp places like bathrooms. A DecoLife bath mat made of natural diatomaceous earth and resilient plant-fiber is antibacterial, non-slip and contains no colorants. It dries within three minutes to prevent mold or mildew from forming. Instead of dropping wet towels and washcloths into the hamper, hang them to dry and launder weekly.

Lemon juice keeps faucets sparkly clean and fresh-smelling. Vinegar cleans glass shower doors. Ditch the old shower curtain; most are made with PVC and

release chemicals into the air. Install a rain showerhead to avoid water spray, and use a fast-drying hemp or organic cotton curtain.

Opt for natural flooring; bamboo and cork are both sturdy and sustainable, but have a large carbon footprint due to shipping distances. Linoleum, updated and colorful, is available with marbled, stone-like, flecked and woodgrain patterns. Antistatic and antibacterial, it withstands kids and pets, requiring only a mild cleanser and damp mop to stay clean.

Pets are often blamed when a child develops allergies. It’s actually their dander that causes the reaction. Rather than giving Sparky away, use pet-friendly wipes on fur and feet to remove dander and allergens carried in from outdoors. The Daily Shep offers tips at Tinyurl.com/TheDailyShepTips.

Kids bring allergens into the house, too. Leave shoes outside the door, schedule an early bath and change to indoor garb for the evening. A high-efficiency particulate air (HEPA) filter will help clean the air.

It is not how old you are, but how you are old. ~Jules Renard

Connect with freelance writer Avery Mack at AveryMack@mindspring.com.

March 2019

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natural pet

Likely Causes and Remedies

FIGHT BACK NATURALLY

4 Plastic bowls. Switch to stainless steel bowls for food and water.

4 A change in cleaning products. Use unscented, all-natural cleansers. Put the dog or cat in another room when vacuuming so they don’t breathe dust. A new cat litter can trigger allergic reactions. Look for unscented, dust-free litter.

When Allergies Put the Bite on Pets

by Sandra Murphy

Susan Schmitz/Shutterstock.com

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pringtime doesn’t just mean warmer weather, colorful flowers and greening grass. It also brings seasonal allergies. For pets, it can be a miserable time of year, because dogs and cats are lower to the ground and pick up allergens on their fur. Grass, weeds, pollen, lawn chemicals, fertilizers and fleas can trigger reactions such as itchy skin, raw paws, sneezing fits and general discomfort.

Due to the warmer temperatures of the past decade, flea allergies in dogs have risen 12 percent, while cats have seen a whopping 67 percent increase. Environmental allergies are also up 30 percent for dogs and 11 percent for cats, according to the 2018 State of Pet Health Report from the Banfield Pet Hospital, in Vancouver, Washington. The most common environmental allergens include dust mites, mold, fabric, feathers and cleaning solutions.

Symptoms A dog’s itching will often manifest between the toes, on the wrists, “armpits”, groin, legs, ears, eyes and back, just in front of the tail. In the quest for relief, dogs will lick, chew, pull out hair and scratch, often leaving bare spots or open wounds that 30

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may get infected. Cats will pull hair, scratch ears and develop a rash or bare spot on the stomach or inside the legs. In extreme cases, a veterinarian will give an injection to calm the itchiness before more damage is done. Owners can use that lull to investigate what is causing the allergy.

Fleas For fleas, there are more natural ways to end the cycle than using potentially toxic pet treatments. Diatomaceous earth (DE) is affordable, non-toxic and safe, made from fossils of marine life crushed into a superfine powder. Its deadly effect on insects stems from piercing their hard shells so they become dehydrated. It does not harm mammals.

Be sure to buy food-grade DE, not the kind that’s designed for use in pools and gardens. Simply dust the dog to the skin with the powder and sprinkle it on bedding, rugs and carpets.

Cats tend to have more favorite nap spots than dogs, so vacuum first to get rid of any flea eggs. Sprinkle the DE and leave it in place for a couple of weeks. Vacuum again. DE can be hard on regular vacuums, but a Shop-Vac is up to the task.

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4 Seasonal flowers and grasses.

Pet-friendly wipes will remove excess pollen when the dog comes in after outdoor time. A twice-weekly bath during the worst of the season and weekly as blooming subsides will wash away pollens. An oatmeal shampoo is soothing; don’t use tea tree oil-based shampoos, which may further irritate skin. Be sure to dry the fur. Wet bedding can cause mold, another allergen.

4 Dust mites. Replace worn beds and bedding on a regular basis. Look for natural fabrics and fillings; no down or feathers.

Wash weekly.

4 Lack of proper filtration. The air conditioner will capture incoming pollen: Be sure to change the filter often.

Be Proactive 4 Check the paw pads. If they’re irritated or red and raw, ask the vet for a salve to ease the pain while they heal. Be sure to wipe paws when coming into the house.

4 Take a look inside the ears. Allergies can lead to earaches, so watch for red, inflamed skin or black, tar-like goop. Either requires a vet visit and a prescription salve.

4 If dog walks are part of regular exercise, ask neighbors or local park employees if they’ve sprayed pesticides or treated grassy areas.

4 Add a small amount, based on weight, of Omega-3-rich fish oil to food to soothe and smooth the skin.

Diligence in spotting symptoms can stop itching in its tracks when remedies are in place or at hand.

Connect with Sandra Murphy at StLouisFreelanceWriter@mindspring.com.

Copper in new device prevents cold and flu last holidays,” she said. “The kids had colds going around, 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 say copper stops nighttime stuffiness if used just before bed. One man said, “Best sleep I’ve had in years.”

Copper may even stop flu if used earNew research: Copper stops colds if used early. ly and for several days. Lab technicians ew research shows you can went away completely.” It worked again placed 25 million live flu viruses on a stop a cold in its tracks if you CopperZap. No viruses were found alive every time he felt a cold coming on and take one simple step with a soon after. he hasn’t had a cold since. new device when you feel a cold about People have used it on cold sores He asked relatives and friends to try to start. and say it can completely prevent ugly it. They said it worked for them, too, so Colds start when cold viruses get in outbreaks. You can also rub it gently he patented CopperZap™ and put it on your nose. Viruses multiply fast. If you on wounds, cuts, or lesions to combat the market. don’t stop them early, they spread in infections.

Soon hundreds of people had tried it your airways and cause misery.

The handle is curved and finely texand given feedback. Nearly 100% said But scientists have found a quick tured to improve the copper stops way to kill a virus. Touch it with copper. colds if used withcontact. It kills in 3 hours after the Researchers at labs and universities germs picked up first sign. Even up agree, copper is “antimicrobial.” It kills on fingers and microbes, such as viruses and bacteria, to 2 days, if they hands to protect still get the cold it just by touch. you and your That’s why ancient Greeks and Egyp- is milder and they family. tians used copper to purify water and feel better.

Copper even heal wounds. They didn’t know about Users wrote kills deadly germs Sinus trouble, stuffiness, cold sores. that have become viruses and bacteria, but now we do. things like, “It Scientists say the high conductance stopped my cold right away,” and “Is it resistant to antibiotics. If you are near of copper disrupts the electrical balsupposed to work that fast?” sick people, a moment of handling it ance in a microbe cell, destroying it in Pat McAllister, age 70, received one may keep serious infection away. It may seconds. as a gift and called it “one of the best even save a life.

Tests by the Environmental Protecpresents ever. This little jewel really The EPA says copper still works tion Agency (EPA) show germs die fast works.” Now thousands of users have even when tarnished. It kills hundreds of on copper. Some hospitals tried copper stopped getting colds. different disease germs so it can prevent for surfaces like faucets and doorknobs.

People often use CopperZap preserious or even fatal illness. ventively. Frequent flier Karen Gauci This cut the spread of MRSA and other CopperZap is made in the U.S. of used to get colds after crowded flights. illnesses by over half, and saved lives. pure copper. It has a 90-day full money Though skeptical, she tried it several The strong scientific evidence gave back guarantee when used as directed times a day on travel days for 2 months. inventor Doug Cornell an idea. When to stop a cold. It is $69.95. Get $10 off he felt a cold coming on he fashioned “Sixteen flights and not a sniffle!” each CopperZap with code NATA9. a smooth copper probe and rubbed it Businesswoman Rosaleen says when Go to www.CopperZap.com or call people are sick around her she uses Cop- toll-free 1-888-411-6114. gently in his nose for 60 seconds.

“It worked!” he exclaimed. “The cold perZap morning and night. “It saved me Buy once, use forever.

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calendar of events FRIDAY, MARCH 1 Wild Force Kids Yoga – Mar 1-Apr 5, 6 Fridays 4:15-5:15pm. Is your child a wild force to be reckoned with? In this Star Wars inspired yoga class, students will learn bully prevention skills and connect with the life force in themselves, others and objects in their environment. Light saber dueling will occur once the padawans have demonstrated self-control and sensitivity to the force. $20. Elk Rock Yoga, 10560 SE Main St, Milwaukie. Elk Rock Yoga & Wellness, 503-303-4078, WildHeartKidsYoga@Gmail.com.

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It is also a wonderful and easy form of self-healing.

Reiki works with the vibration of love and compassion. The opening to this simple and mysterious universal life energy happens through a series of initiations which activate the deeper energy bodies in subtle and delicate ways. Students will also practice the form through various hand positions.

Frank honors the oral tradition presenting material through “teaching stories.” Their symbolism speaks directly to the heart and soul, meeting the student precisely where they are in their own life journey. Phyllis Furumoto is honored as the Lineage Bearer. This is a First Degree Reiki class, designed to allow enough time for the awakening of self and client-awareness. $320. OSM Portland Campus, 9500 SW Barbur Blvd #100, Portland. Alisha, 503244-3420, AE@OregonSchoolOfMassage.com.

OregonSchoolOfMassage.com.

SATURDAY, MARCH 2 Intuitive Eye Readings – Free Samples & Sessions – 9am-5pm. At NW Tarot Symposium Market. Eyes are the window to your soul - and your soulmates. When Laureli reads the energy shining through your eyes, you’ll feel immediately, deeply and fully seen. She describes your soul with ThriveTypes, archetypes for clarifying your life purpose, tuning your career path, hiring/ managing/selling, synergizing relationships, finding soulmates, avoiding roadblocks and growing personally, professionally and spiritually. Free.

Monarch Hotel & Conference Center, 12566 SE 93rd Ave, Clackamas. Laureli Shimayo, 720-3522434, Laureli@ThriveTypes.com, LaureliShimayo. com, ThriveTypes.com, NWTarotSymposium.com.

Sound Bath with Shalom Mayberg – 11am12:30pm. Shalom’s sound baths are an enjoyable and accessible tool to release stress and provide one with an overall feeling of peacefulness, balance, and well being. Participants lay comfortably on

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their backs and allow the seven, pure crystal quartz bowls to take them on a journey beyond time and space, past boundaries and limitations, to a place where the body’s natural healing takes charge. $20 advance / $25 at the door. Elk Rock Yoga, 10560 SE Main St, Milwaukie. Elk Rock Yoga & Wellness, 503-303-4078, ElkRockWellness.com.

Fire-Up Your Fitness – 2pm. The Muscles in Motion healthy body series continues with an educational seminar presented by Certified Personal Trainers Patrick Long and Corrado Pitari. Get answers to your health and fitness questions and learn about the importance of a healthy muscle vs. fat ratio. Also learn about the Fire-Up Your Fitness program starting in April to begin applying the information from the seminar to your everyday life.

The seminar is completely free, but please RSVP at 503-699-6948. Muscles in Motion, 17437 Boones Ferry Rd, Ste 300, Lake Oswego. Jess Martin, 503-699-6948. MusclesInMotion@mac.com.

SUNDAY, MARCH 3 Intuitive Eye Readings – Free Samples & Sessions – 9am-5pm. At NW Tarot Symposium Market.

See listing March 2.

SATURDAY, MARCH 9 Massage Training Preview – 10am. Learn about Oregon School of Massage’s 640-hour training program in the massage profession at this free presentation. OSM is committed to providing holistic education that integrates the body, mind, heart and spirit.

Winter Term begins Jan. 7. Community Education classes are also offered each quarter. See website for details. RSVP. Free. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. Alisha 503-2443420 in Portland. AE@OregonSchoolOfMassage. com. OregonSchoolOfMassage.com.

Metaphysical Empowerment & Wellness Fair – noon-8pm. Experience 50+ metaphysical, intuitive and psychic readers and energy healers share their gifts. Enjoy crystals, jewelry, essential oils, mediumship, psychic readings, Akashic records, eye readings, medical intuition, tarot, astrology, sound healing, reiki, acupuncture, magic, spiritual therapy, channeling, angels, reflexology, coaching, oracles cards and more. Free admission, samples and talks all day. Stations for a fee. Unity of Portland, 4525 SE Stark St, Portland. Laureli Shimayo, 720-352-2434. Laureli@ThriveTypes.com, MetaphysicalEmpowermentEvents.com.

Feldenkrais for Health and Well-Being – 1:304pm. Explore The Feldenkrais Method as vehicle and support for mindful living. You’ll learn tools to bring greater awareness and ease to everyday activities, including yoga and exercise. Any specific challenges you’d like to overcome or beneficial practices you’d like to enhance? Identify them when you register, and we’ll attend to them in the workshop. $40. Luminance, 3430 NE 41st Ave,

NAPortland.com

Portland. Alice Boyd, CFP, 503-753-6437, Alice@ AliceBoyd.com, AliceBoyd.com.

Sacred Geometry Drawing Workshop – 2-4pm.

Explore the Secret Blueprints of the Universe. Join Nadi Hana and learn to draw basic sacred geometry patterns and explore the relationship between sacred geometry and the interconnectedness of everything in the universe. Explore how these beautiful geometric shapes have the power to align our subtle energy body into a coherent state of harmony. All levels are welcome and no experience is necessary. $25. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929, NRBEvents@Gmail. com, NewRenBooks.com.

TUESDAY, MARCH 12 Discussion: Upgrade your Energy Body with a DNA Activation – 7-8pm. What’s possible in life is a function of your capacity to dream and your tenacity in following your dreams. DNA Activation is a technique that has been used for the last three thousand years within the secret mystery schools.

It is a rite of passage to activate priests/priestesses and healers so they can achieve a heightened state of consciousness and be empowered to a degree not ordinarily reached by human beings. Free learning discussion, activation is by appointment. Incite Healing Center, 6940 N Michigan Ave, Portland.

Matthew Koren, 503-765-6542, Matt@SpiritInTransition.com,SpiritInTransition.com/calendar.

FRIDAY, MARCH 15 Don’t Tell Me to Calm Down: Face Your Power & Find Your Peace – 7-8:30pm. Do you want to speak openly about crucial topics that need to be faced right now? Do you want to listen to your emotions and use them to take right action? Join Erin Donley, author of “Don’t Tell Me to Calm Down: Face Your Power & Find Your Peace”, for a honest and compassionate conversation. $15.

New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929, NRBEvents@Gmail.com, NewRenBooks.com.

Lightworker Movie Night: THRIVE: What On Earth Will It Take? – 7-10pm. This is an opportunity for family and friends to have fun in a community of lightworkers. We watch films that inspire us on our path of healing and personal empowerment.

Explore exciting topics at the forefront of energy, medicine and science. Love Offering: $5. Incite Healing Center, 6940 N Michigan Ave, Portland.

Matthew Koren, 503-765-6542, Matt@SpiritInTransition.com, SpiritInTransition.com/calendar.

SUNDAY, MARCH 17 Nervous System Know How – 10am-1pm. This 3-hour workshop introduces professionals to the Nervous System RESET approach, an educational and somatic skills-based wellness model which focuses on nervous system regulation and cultivat-

ing body awareness. Participants will leave with a basic understanding of the neurophysiology of stress and trauma, as well as a road map for how to begin cultivating safety at a physiological level to support work with clients. Participants will also leave with a sampling of some of the practical somatic skills which are used in the RESET process to quiet the nervous system and promote resilience as well as the concept of working with the body’s natural, autonomic discharge and recovery response of restorative tremoring: a gentle, vibratory myofascial release response. $60. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. Alisha 503-2443420 in Portland. AE@OregonSchoolOfMassage. com. OregonSchoolOfMassage.com.

FRIDAY, MARCH 22 Messages from Spirit: An Evening with Intuitive Medium Shelly Wilson – 7-8:30pm. Join Intuitive Medium Shelly Wilson for Messages from Spirit.

Using her psychic and mediumistic abilities, healing gifts and teachings, Shelly responds to your questions and offers you messages from your angels, guides and loved ones in Spirit during this presentation. In addition to offering insight, Shelly will provide tools to assist you with creating the outcome that you desire. $25. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929, NRBEvents@Gmail.com, NewRenBooks.com.

and passive Yoga stretches. The emphasis of this class is on good body mechanics; you will learn to move the client effortlessly and heal yourself while helping those you touch. This tradition is practiced fully clothed, so please wear loose, comfortable clothing and bring a pillow and blanket to class.

This course is certified by the Thai Healing Alliance International. $390. OSM Portland Campus, 9500 SW Barbur Blvd #100, Portland. Alisha, 503244-3420, AE@OregonSchoolOfMassage.com.

OregonSchoolOfMassage.com A Night of Messages with 3-4 Intuitives in Salem – 7-9:30pm. We’ll offer readings of the audience.

Ask us anything. We’ll share a precious answer with you. You’ll also hear and glean from what we share with others. HeatherMist.com: Akashic Records, Inner Magic Coaching. LaureliShimayo.com: Intuitive Eye Reader, Matchmaker, Body Psychology Coach. Dylan Cameron: Tarot Reader, Reiki Healer

& Dream Interpreter. $10-30. Sacred Space Spiritual Center, 2111 Front St NE, Salem. Laureli Shimayo, 720-352-2434. Laureli@ThriveTypes.com, MetaphysicalEmpowermentEvents.com.

SATURDAY, MARCH 30 Metaphysical Empowerment & Wellness Fair in Salem – noon-8pm. Experience 25 metaphysical, intuitive and psychic readers and energy healers share their gifts. Enjoy crystals, jewelry, essential oils, mediumship, psychic readings, Akashic records, eye readings, medical intuition, tarot, astrology, sound healing, reiki, acupuncture, magic, spiritual therapy, channeling, angels, reflexology, coaching, oracles cards and more. Free admission, samples and snacks. Stations for a fee. Sacred Space Spiritual Center, 2111 Front St NE, Salem. Laureli Shimayo, 720-352-2434, Laureli@ThriveTypes.com, MetaphysicalEmpowermentEvents.com.

SATURDAY, MARCH 23 Sound Bath with Joshua Stoddard – 2-3:30pm.

Gina will lead a gentle flow to slow the mind and connect to the body to prepare everyone for the beautiful sounds of Joshua Stoddard who will share calming sounds using voice, guitar and quartz crystal bowls. Joshua provides a space for healing through specific frequencies that are in harmony with the body at its natural state. $35. Elk Rock Yoga, 10560 SE Main St, Milwaukie. Elk Rock Yoga & Wellness, 503-303-4078, ElkRockWellness@Gmail.com, ElkRockWellness.com.

Sacred Geometry and Mandala Playshop – 2-7pm. Join Ansula Press and Nadi Hana for a beautiful and deep experience of creative expression through the meditative practice of drawing mandalas and sacred geometry. Through direct experience with mandalas and sacred geometry, we can access higher states of consciousness. No experience is necessary and drawing supplies will be provided. $75. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929, NRBEvents@Gmail. com, NewRenBooks.com.

FRIDAY, MARCH 29 Thai Massage - Level 1 – Fri 6:30-8:30pm, SatSun 9am-5pm. This Level I Southern-style course is extracted from the full Southern-style Kata and provides the student with a holistic session lasting 40 to 50 minutes. This short form uses all five body positions and focuses primarily on compressions

March 2019

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ongoing events NOTE: All calendar events must be received by the 12th of the month and adhere to our guidelines. Visit NAPortland.com/resources/calendar/ to submit online. No phone calls or faxes, please. Email Calendar@NAPortland.com for guidelines or assistance.

sundays Second Sunday Mindfulness Meditations – Second Sunday Mindfulness Meditations – 9-10am, second Sunday of the month. Mindfulness reduces stress and supports our capacity to respond to life with wisdom and kindness. These monthly drop-ins feature guided meditations and mindfulness talks.

All levels welcome. $16 discounts with passes & memberships. Unfold Yoga, 2370 SE 37th Ave Portland. Ashley Dahl, MSW, CMT-P, Info@ OpenSpaceMindfulness.com, OpenSpaceMindfulness.com.

“Loving Kindness” Meditation Group – 10am1pm. Fourth Sunday. With Paul M. Rakoczy, Reiki Master. Experience group meditation with meditators and beginners alike. There will be multiple sits with discussion in between. Bring a sit cushion; chairs available. 3939 NE Hancock, Ste 205, Portland. 503-997-8611. RSVP to PMR1354@hotmail. com. PaulRakoczyTherapist.com/groups.

Feel like you need a friend? – 2-3:30pm. The Ascended Masters would like to be your friend.

They can help you with your health, relationships, spiritual life, job, etc. (The Ascended Masters are the saints robed in white mentioned in the bible).

Topics for study include karma, reincarnation, angels, twin flames, the Ascension and the Violet Flame. Mar 3 &17, Hillsdale Library, 1525 SW Sunset Blvd, Portland. Mar 10, Tualatin Library, 18878 SW Martinazzi Ave, Tualatin. Mar 24, Belmont Library, 1038 SE Ceasar Chavez Blvd, Portland.

Info at 503-839-2400. SummitLighthouse.org.

Yin Yoga – 7-8:15 pm. This all-levels, relaxed floor practice focuses on moving prana–life-force and breath–through areas of our bodies where we tend to hold chronic tension. Passive postures that target shoulders, back and hips are propped, supported and held for 45 seconds to 3 minutes. These longer held poses encourage fascial release, increased circulation and improved joint mobility. A strong emphasis on breath and pranayama practices aid in reducing anxiety and stress of daily life. DAYA Foundation, 5210 SW Corbett, Portland. 503-552-9642. Info@ DayaFoundation.org. DayaFoundation.org.

Kyklos International Folk Dancers – 7-9:45pm.

Dance with us. We do a variety of dances from Eastern Europe, Western Europe, Israel and the United States, with a mix of couple, line and set dances.

Newcomers are warmly welcomed. Please bring

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Portland/Vancouver Edition

clean soft-soled shoes to protect the dance studio floor. Kyklos events are fragrance-free. Please do not wear chemicals or scented products. $2; free for Reed students. Reed College Sport Center, 2870 SE Botsford Dr, Portland. KyklosFolkDancers.org.

mondays Healing from Depression & Anxiety Support Group – 6:30-9pm. Experience the healing power of community. Learn practical tools and coping strategies that will create wellness and reduce your symptoms of depression and anxiety. Conveniently located. Sliding scale fee. 503-544-9248. DouglasBloch@gmail.com. tinyurl.com/lnjfuvk.

The Movement Center Community Meditation Program – 7-8pm. Join us for chanting, satsang and guided meditation in our beautiful meditation hall. Community yoga ($5) before meditation, from 5:45-6:50pm. The Movement Center, 1021 NE 33rd Ave, Portland. 503-231-0383. Info@TheMovementCenter.com. TheMovementCenter.com.

tuesdays

wednesdays Senior Discount – Every first Wednesday of the month is Senior Morning at the Hollywood Grocery Outlet. During this time, anyone 55 or better will receive 10 percent off their total purchase (excludes alcohol). Hollywood Grocery Outlet, 4420 NE Hancock St, Portland. 503-282-5248.

Curvy Yoga – 12:15-1:30pm. An empowering yoga class, where bigger-bodied students can practice (re)connecting to themselves! The laid-back atmosphere encourages you to ask questions, explore variations and learn about movement that fits YOUR body. We are owning our shape unapologetically and learning to listen to our bodies through movement, breath and a healthy dose of candidness—we are keeping it real. Appropriate for beginner and experienced yogis alike. DAYA Foundation, 5210 SW Corbett, Portland. 503-552-9642. Info@DayaFoundation.org. DayaFoundation.org.

Qigong for Parkinsons – 1-2pm. Eight-week series runs March 6 thru May 1. Learn forms to develop a home practice and keep the energy flowing. Dropins welcome at $15; caregivers free. Parkinson’s Resource Center in Beaverton. 503-961-2242.

RoseCityQigong.com.

Life’s most persistent and urgent question is,”What are you doing for others?” ~Martin Luther King, Jr.

Relax & Restore with Yoga Nidra – 5:45-6:45pm.

Through supported and guided relaxation, we’ll gently release accumulated tension, activating our body’s innate capacity to self-heal and restore. All levels, all bodies welcome. $16 drop-in, discount with passes & memberships. Unfold Yoga, 2370 SE 37th Ave, Portland. Ashley Dahl, MSW, CMT-P, Info@OpenSpaceMindfulness.com, OpenSpaceMindfulness.com.

Feldenkrais Awareness Through Movement Class – 4-5pm. Explore mindful movement to refine your awareness and reconnect with your body’s natural capacity for efficiency and ease.

Experience The Feldenkrais Method and learn to effort less! $15 drop in; 3 classes for $39; 5 classes for $55. Luminance, 3430 NE 41st Ave. Alice Boyd, CFP, 503-753-6437, Alice@AliceBoyd.com, AliceBboyd.com.

Feldenkrais Awareness through Movement Class with Susan Marshall – 5:45-6:45pm. Bring greater ease into your daily movements: breathing, walking, turning, reaching, safer pelvic movement, freeing your back and more. $13 drop-in; other discounts may apply. The Movement Center Yoga Studio, 1021 NE 33rd Ave, Portland. 503-313-9813. Register at MCYoga.com/calendar. Susan.Marshall@ FeldenkraisPDX.com, FeldenkraisPDX.com.

The Movement Center Community Meditation Program – 7-8pm. Join us for a short talk and guided meditation. Community yoga ($5) before meditation, from 5:45-6:45pm. The Movement Center, 1021 NE 33rd Ave, Portland. 503-231-0383.

Info@TheMovementCenter.com. TheMovementCenter.com.

Healing from Depression & Anxiety Support Group – 6:30-9pm. See Monday listing for details.

NAPortland.com

Evening Reiki Share Group – 7-9:30pm. First Wednesday. With Paul M Rakoczy, Reiki Master.

Share or exchange reiki energy with practitioners and beginners alike. No experience necessary to encounter the warm energy. Donations accepted.

Please RSVP by email. Individual sessions and attunements by appointment. 3939 NE Hancock, Ste 205, Portland. 503-997-8611. PMR1354@hotmail. com. PaulRakoczyTherapist.com/groups.

Celestial Living Arts

thursdays

Monthly Forecast

Medical Qigong – 8:30 to 10:00 am. Create selfhealing in your body through gentle movement, breath and intention. Drop-ins welcome. $10.

Awakenings, 1016 SE 12th, side ramp entrance.

503-961-2242. RoseCityQigong.com.

Feldenkrais Awareness through Movement with Alice Boyd – 3:30-4:30pm. Explore mindful movement to refine your awareness and reconnect with your body’s natural capacity for efficiency and ease. $15 drop in, 3 classes for $36. Friendly House Community Center, 1737 NW 26th Ave. Alice@ AliceBoyd.com, AliceBoyd.com.

fridays Feldenkrais Awareness through Movement Class with Susan Marshall – 10:30-11:30am.

Bring greater ease into your daily movements: breathing, walking, turning, reaching, safer pelvic movement, freeing your back and more. $13 dropin; other discounts may apply. The Movement Center Yoga Studio, 1021 NE 33rd Ave, Portland.

503-313-9813. Register at MCYoga.com/calendar.

Susan.Marshall@FeldenkraisPDX.com, FeldenkraisPDX.com.

saturdays Qigong – 9 to 10 am. Learn the art of self-care as we attend to the energetic bodies that we bring into the world each day. All are welcome. $10. Center for Natural Healing, 1330 SE 39th. 503-961-2242.

RoseCityQigong.com.

Intuitive Readings – 10-11am or 1-2pm. Developing your intuition. $35. 15800 SW Stratford Loop, Tigard. Sue, 503-267-8074, SueW5828@Yahoo. com, AmazingPsychicSue.com.

Queer+ Yoga – 11:30am-12:45pm. Safe, accessible and inclusive, Queer+ Yoga is a luminous invitation to radical self acceptance and radiance. The practice of yoga allows us to move past that which limits our true range of expression. Grounded in mindfulness and focused on alignment, this all-levels flow is for all who identify as LGBTQIA+. Join us, in supportive community, as we journey onward to come into the light of our true selves. Donation $10-$15 per class. DAYA Foundation, 5210 SW Corbett, Portland. 503-552-9642. Info@DayaFoundation. org. DayaFoundation.org.

March 2019 © Liz Howell The intuitive and visionary Pisces energy abounds this month. With Mercury’s retrograde motion here March 6-29, we are being given the chance to examine the chaos so we can begin to see the road to building a better dream (Pisces) harnessing the upstart energies of Uranus, now in the sign of the builder (Taurus).

With the shift of change-agent planet Uranus moving from Aries to Taurus this month (remaining there through 2026), we can expect it to shake, rattle and roll the Taurean terrain of money, assets, values including valuation equations, as well as the physical pleasures of our sensory perceptions and our connection to mother earth.

Just hours before the March 6 New Moon in Pisces, also the very same day Mercury takes its retrograde turn on the last degree of this sign, Uranus synchronistically makes its committed ingress into the sign of the Bull. A new day dawns.

The Full Moon this month takes place on the Spring Equinox, March 20, as the Sun leaves its dreamy connection with Pisces behind and joins the wounded healer Chiron in Aries, the sign of the warrior. With the ruling planets of the Full Moon axis in square to each other, we know we have some work to do in how we initiate and engage our relationships as we aim to clear the wounds of the past.

Mantras and musings for the month of March: Pisces (Feb 19-Mar 20): Wherever you stand, be the soul of the place. ~Rumi Aries (Mar 21-Apr 19): Compassion is a verb. ~Thich Nhat Hanh Taurus (Apr 20-May 20): Air above me, Earth below me, Water around me, Fire within me. ~unknown Gemini (May 21-Jun 20): The earth has music for those who listen. ~Shakespeare Cancer (Jun 21-Jul 22): Don’t miss your blessings while focusing on your burdens. ~Gift Gugu Mona Leo (Jul 23-Aug 22): When we give cheerfully and accept gratefully, everyone is blessed. ~Maya Angelou Virgo (Aug 23-Sep 22): Thinking nonlinearly is crucial, because not all curves are lines. ~Jordan Ellenberg

Libra (Sep 23-Oct 22): Nirvana is right where you are, provided that you don’t object to it. ~Alan Watts Scorpio (Oct 23-Nov 21): Attention is the purest form of love. ~John Terrant Roshi Sagittarius (Nov 22-Dec 21): In the midst of movement and chaos, keep stillness inside of you. ~Depak Chopra Capricorn (Dec 22-Jan 19): Awareness itself is the primary currency of the human condition, and as such it deserves to be spent carefully. ~Andrew Olendzki Aquarius (Jan 20-Feb 18): Stress is basically a disconnection from the earth, a forgetting of the breath. ~Natalie Goldberg

Pisces! Celebrate your birthday with 15% OFF astrology readings for you this month. CelestialLivingArts.com

Liz@CelestialLivingArts.com | CelestialLivingArts.com March 2019

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JUDITH BOOTHBY, MS DC PC

community resource guide Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email Advertising@NAPortland.com to request our media kit.

ACUPUNCTURE

1620 SE Ankeny St, Portland, OR 97214 503-233-0943 ThirdWayChiropractic.com Dr Boothby utilizes a soft tissue technique to relieve structural tension on the nervous system and restore ground support to the body.

BODY SCREENING

ALL WAYS WELL ACUPUNCTURE & WELLNESS

RADIANT BODY THERMOGRAPHY 1314 NW Irving St, #705 Portland, OR 97209 503-775-1812 Info@RadiantBodyThermography.com

Rebecca MH Kitzerow, LAc Jonathan Irvin, LAc 503-548-4403 AllWaysWell.com

A medical thermography clinic providing 100% safe, non-invasive, painless breast and full body screening utilizing digital infrared thermal imaging. Reports written by thermologists, board-certified physicians.

Voted Favorite Natural Health Center 2017, Favorite Acupuncturist 2014 to 2017. Now in Portland and La Center. Facial Rejuvenation, Chinese Herbs.

Book online!

NORTH PORTLAND WELLNESS CENTER Chiropractic, Acupuncture and Massage 4922 N Vancouver Ave, at Alberta St 503-493-9398 NorthPortlandWellness.com

We specialize in Injury Treatment, Auto Accident Recovery, Acute & Chronic Pain Relief and Family Health & Wellness. Our dedicated team provides effective medicine in a warm, comfortable environment.

BOOKS, GIFTS & EVENTS NEW RENAISSANCE

TALISMAN ACUPUNCTURE AND HERBS

Beth Ann Mills, LAc, Dipl OM 503-358-1963

Books, Gifts, and Events for Conscious Living 1338 NW 23rd Ave at Pettygrove, Portland 503-224-4929 NewRenBooks.com Oregon’s largest metaphysical book and gift store specializing in spiritual books from all traditions.

Events to enlighten, educate and entertain. Full event listings at NewRenBooks.com

TalismanAcupunctureAndHerbs.com

AKASHIC RECORDS BODY-MIND-SPIRIT HEALING ARTS LLC Patty Oliver, Akashic Records Soul Realignment® Master 503-369-7810 BodyMindSpiritHealingArts.com

METAPHYSICAL EMPOWERMENT & WELLNESS EVENTS

MetaphysicalEmpowermentEvents.com Laureli Shimayo 720-352-2434 Metaphysical wellness fairs, intuitive events in Portland, Salem, Eugene, OR; Seattle, WA & Online. 20-50+ vendors, free: admission, panels, talks, snacks, community. New vendors/ practitioners welcome.

Release yourself from past-life karma with an in-depth reading and clearing of your Akashic Record. Conducted by phone, Skype or in-person.

CHIROPRACTIC Vitalistic Chiropractic, Naturopathic, and Rolfing 2205 N Lombard St, Ste 101 Portland, OR 97214 503-893-4407 InnerEssenceChiro.com

SARASVATI INSTITUTE OF AYURVEDIC YOGA THERAPY

Susan Bass, Ayurvedic Practitioner, Ayurvedic Yoga Therapist, C-IAYT, E-RYT 500 503-208-2716 AyurvedicYogaTherapy.org 200, 300 & 1100-hour Ayurvedic Yoga Therapy Certification Programs Portland’s first Ayurvedic Yoga Therapy Certification Program. SIAYT is recognized by Yoga Alliance, IAYT, NAMA & APPNA.

Portland/Vancouver Edition

ECOMAIDS

503-908-0950 EcoMaids.com/Portland.com EcoMaids is Oregon’s premier green cleaning company serving homes and businesses. We are committed to creating safe and healthful spaces for your family, pets, and coworkers; while reducing harmful toxins in our ecosystem.

COACHING & CONSULTING SALSBURY & CO. April Salsbury 503-850-8411 SalsburyAndCo.com

Building strong foundations and growing your business. Business & healthcare private practice consulting.

INNER ESSENCE CHIROPRACTIC AND HEALING CENTER

AYURVEDA

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CLEANING

NAPortland.com

Vitalistic chiropractic bringing consciousness into healing your physical, emotional and spiritual bodies; Naturopathic medicine healing the root cause; Rolfing for balance and freedom of movement.

SELF RENEWAL Linda Lawson TeleCoach 720-301-3993 Heartlink-ed.com

OPENSPACE MINDFULNESS

Ashley Dahl, MSW, CMT-P Info@OpenSpace Mindfulness.com OpenSpaceMindfulness.com

COACHING & CONSULTING SPIRIT IN TRANSITION

Matthew Koren Matt@SpiritInTransition.com SpiritInTransition.com

BENAZ SHIDFAR

Mindfulness Life Coach 503-516-6546 Benaz.com

CRANIOSACRAL THERAPY RUBATO CRANIOSACRAL THERAPY

10403 SE 10th St, Vancouver 360-624-5151 JimIvories.net

DENTIST

AADVANCED DENTAL Healthy Life Dr Inna Shimanovsky, DMD

1508 St, Oregon City our Comfort in Washington Mind 503-659-3003 AAdvancedDental.com

The Smile for your Healthy life.

State-of-the-art dental care with your comfort in mind, while also caring about the world we live in.

essionals

m

AESTHETIC DENTISTRY OF LAKE OSWEGO

Dr. Inna Shimanovsky, DMD Larry Bowden, DMD

17720 Jean Way, Ste 200, Lake Oswego 503-620-7100

LakeOswegoCosmeticDentist.com

We are dedicated to providing our guests with comprehensive dental excellence in a friendly, relaxing atmosphere so that optimal health, beauty and comfort can be realized for individual needs.

The finest quality will always be provided.

JAY HARRIS LEVY, DDS

Holistic Dental Care 511 SW 10th Ave, Ste 1102, Portland 503-222-2157 JayHarrisLevy@gmail.com JayHarrisLevy.com Holistic dentistry is about promoting oral health by customizing the finest quality dentistry to suit a patient’s needs in a safe, caring environment.

ENERGY HEALING EXPERT PAIN HEALING

Emotion/Body Code Practitioner Lori Arveson 971-800-1560 LoriArveson@gmail.com ExpertPainHealing.com Lori specializes in relieving chronic pain. Lori uses the Emotion / Body Code system to identify and release trapped emotional energies caused by physical and emotional trauma, entities, toxins, pathogens, inherited emotional energies, and other manifestations that create imbalance in our bodies, causing chronic pain and disease that manifests in daily life.

HANDS OF FREEDOM HEALING/ QUANTUM-TOUCH®

Judie Maron-Friend, Certified QT Level I, II & Self Created Health Instructor/ Practitioner 8725 NE Broadway St, Portland 503-753-1590 JudieMaronFriend@gmail.com VitalityLink.com/p/hofh When one learns QuantumTouch®, during class students typically relieve 50% - 100% of each other’s pain. Not only do bones align with a light touch, inflammation reduces and healing accelerates. Often students experience dramatic and profound emotional release. Contact Judie to learn more or sign up for a class today and discover your power to heal.

MARCONICS 5D ENERGY & HEALING THERAPY Ron Rathburn M.Sc., CMP 360-823-7071 NWSpiritualCollective.com

Energy healing modality that integrates high wave frequencies to balance and clear the chakras; recalibrate the body’s energetic field and integrate the higher aspects of soul identity.

TEMPLE MEDICINE HEALING Amy Kimmick, BSN RN 1716 NE 42nd Ave, Portland TempleMedicineHealing.com

My work brings you back to you, by way of energy healing, mediumship, and knowledge of the body to release ancestral patterns and emotions.

FELDENKRAIS FELDENKRAIS® CENTER OF PORTLAND

Susan Marshall, GCFP Laurelhurst Healing Arts Building 3059 NE Glisan St, Portland 503-313-9813 FeldenkraisPDX.com Improve neck, back, hip pain and more. Best selling author Norman Doidge, MD in The Brain’s Way of Healing, calls the Feldenkrais Method “applied neuroplasticity”—using your brain and nervous system for healing.

Susan received a “Nattie” Award in the category Favorite Massage Therapist/Body Worker 2016, 2017 and 2018.”

ALICE BOYD FELDENKRAIS Alice Boyd, GCFP Feldenkrais Lessons in NW & NE Portland AliceBoyd.com Alice@AliceBoyd.com 503-753-6437

HEALTH INTUITIVE MEDIUM BE-JOY!

Readings By Phone or In-Person 1316 NW 23rd Ave, Portland 503-805-7403 Be-Joy.com

HOLISTIC WELLNESS COHESIVE THERAPY HEALING & REJUVENATION CENTER

2400 Broadway St, Vancouver WA CohesiveThearpy.org

Offering programs for motor vehicle, workman comp, weight loss detox programs, mind body spirit healing and rejuvenation. Accepting Blue Cross Blue Shield for Acupuncture and massage.

HEALTH MATTERS

Constance Coquillette, MSW 971-404-5174 Lisa Fishman, MA 425-736-4784 HEALTH MATTERS NORTHWEST LLC HealthMattersNW.com

Specializing in preventing/reversing Specializing in preventing/reversdisease & controlling weight food ing disease andwith controlling weight Constance MSW with food.Coquillette, 971.404.5174

Lisa Fishman, MA 425.736.4784

www.healthmattersnw.com

March 2019

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HOLISTIC WELLNESS

MASSAGE

SPIRITPATH TRANSFORMATIONAL SHAMANIC HEALING Liz Randol 505-204-0452 LizDragon2002@gmail.com Spiritpath-Healing.com

OREGON SCHOOL OF MASSAGE Training LMT’s for over 25 years 9500 SW Barbur Blvd, Portland 503-244-3420 OregonSchoolOfMassage.com

We offer massage and bodywork courses for aspiring massage therapists, licensed professionals and the general public.

Release the past, embrace the present and find your role in the Great Changes that are upon us.

Tap the wisdom of the Higher Self/Divine Feminine/Great Spirit quickly with unique healing that taps into the Akashic records, past lives and trauma from this lifetime. Break through to the sacred truth in each being. Call for Free Consultation.

MATCHMAKING INTUITIVE EYE READINGS WITH THRIVETYPES®

SUPERIOR SPORTS NUTRITION & WEIGHT LOSS

Laureli Shimayo 720-352-2434 ThriveTypes.com

Ellen Gyberg, Holistic Nutrition Expert 360-601-0137 Superior-Nutriton.net

Conscious online dating, matchmaking. Life, Love, Leadership coaching. Hiring consulting, career path coaching, resume writing. By video and MetaphysicalEmpowermentEvents.com.

LearnToReadEyes.com

HYPNOTHERAPY LOVING KINDNESS HYPNOSIS

Laney Coulter, BCH, CPHI, NLP, M.Ed BWRT Level 2 Practitioner 503-289-3614 LovingKindnessHypnosis.com Clear emotional pain and create powerful inner resources.

Stop smoking, eliminate excess weight, remove phobias, learn strategies to control anger, stress and much more. Empower yourself with hypnosis! Be the person your dog thinks you are!

MINISTER/CELEBRANT NW SPIRITUAL COLLECTIVE Marie Marks BA, STT, IWA 360-609-6498 NWSpirtualCollective.com

Celebrant/Minister: weddings, rite of passage, blessings, prayers, meditations, cultural and custom design ceremonies.

Transformational Advocate: spiritual guidance & mentoring.

LANDSCAPING BLOSSOM

1829 NE Alberta St, Ste 8 Portland, OR 97211 503-837-3557 Info@BlossomPdx.com BlossomPdx.com

ORGANIC SALONS REV!VE ORGANIC SALON

At Blossom, it is our goal to meet your landscape and construction needs while providing ecological and sustainable solutions for the environment.​

4460 SW Garden Home Rd, Portland 503-360-1324 ReviveOrganicSalonPDX.com Revive is an organic and ammonia-free salon promoting beauty, wellness and green living by being free of chemicals, damaging toxins, and harmful carcinogens.

MASSAGE MIKI MORROW, LMT

Yaimayu Massage 201 SE 124th Ave, Ste 202 Vancouver, WA 98684 360-608-0135 MikiWaMassage.com Facebook.com/Yaimayu Lic. MA00025265

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Portland/Vancouver Edition

PERSONAL TRAINER MICHAEL HAYNES

NASM Certified Personal Trainer, NASM Sr. Fitness, Nutrition & Weight Loss Specialist 312-519-9270 Train_With_Mike@yahoo.com Providing personalized, science based, efficient, biomechanically sound workouts designed to meet your immediate goals and focus on long-term health & wellness. Pearl location. No gym membership needed. Also mobile - I’ll come to you!

PETS MEAT & BONES CALIFORNIA, INC.

220 NW 8th Ave Portland, OR 97209 Hello@MeatAndBones.com MeatAndBones.com

Holistic raw food for happy & healthy dogs. We formulated our unique balanced blend that your dog will love eating and you will love feeding.

QIGONG ROSE CITY QIGONG Rose Allen Portland, OR 503-961-2242 RoseCityQigong.com

Qigong practice delivers proven health benefits. People are discovering that these simple movements coordinated with breath and focused awareness are easily learned. Enliven your energetic life force by joining this health movement. Rose is a Certified Instructor with 12 years of dedicated practice.

Now is a great time for self-healing.

READERS TAROT READINGS Dynamic, Insightful, Empowering

Crystal Chakra Healings Resolve Major Life Issues Now Gina Crystal 360-984-6837 RadiantCrystal@att.net GinaCrystal.com

REIKI Good nutrition and regular exercise definitely help you cope with life’s dramas. ~Terri Irwin

NAPortland.com

VICKI MCARDLE

Usui/Holy Fire Reiki Master Portland, OR 503-939-4357 VickiMcArdle.com

RETREAT CENTER ANANDA CENTER AT LAURELWOOD Retreat, Conference and Event Center 38950 SW Laurelwood Rd Gaston, OR 97119 503-746-6229 AnandaLaurelwood.org

A beautiful place to host your next meeting, event, retreat or conference and only 45 minutes west of Portland. We have bright spaces for groups of all sizes; lovely guest rooms, most with views of the lush valley; delicious vegetarian meals served daily; yoga and meditation.

SOUND HEALING SOUND HEALING PRACTITIONER Mikaela Jones 3736 SW 10th Ave Portland, OR 97239 503-705-1609 HealingSoundBaths.com

Trained in sound healing and hypnotherapy, Mikaela utilizes various sound healing instruments and her voice for stress release, Higher Self communication, goal manifestation, restoring harmony to body, mind, and Spirit.

THERAPY/COUNSELING EMOTIONAL PEACEMAKING

Hypnotherapy/Energy Psychology Val Jolley C.Ht, P.NLP, EFTP, QTP ValJolley.com

PAUL M RAKOCZY, LCSW

Humanistic Psychotherapy/ Reiki 3939 NE Hancock, Ste 205 503-997-8611 Pmr1354@hotmail.com PaulRakoczyTherapist.com SJL PSYCHOTHERAPY SERVICES Stuart J. Levit, Ed.S, M.Ed.

4531 SE Belmont St, Portland 503-983-7949 Info@StuartJLevit.com StuartLevit.com

THERAPY/COUNSELING HEART WHISPERER RELATIONSHIP-INTIMACY COACH Carola Marashi M.A. 512-925-0625 Beaverton, OR http://CarolaMarashi.me

As a trained Transpersonal Therapist, I help you shed fear and resistance for rapid evolution.

As an Ordained Minister, I understand intimacy is a spiritual practice. As a published author, I advocate speaking your truth.”

Over 35 years experience with a Master’s Degree in Transpersonal Psychology and Bachelor’s in Clinical Nutrition. Author of Sensual Eating and In2it! Trust Your Intuition Deck and Guide, and founder of Body Choir Community Ecstatic Dance in 1994

VETERNARIAN

YOGA DAYA FOUNDATION

Sarahjoy Marsh, Yoga Teacher + Therapist 5210 SW Corbett Ave, Portland SarahjoyYoga.com DayaFoundation.org Public yoga classes, private lessons, yoga therapy, and Hunger, Hope + Healing Series for women with food and body image issues.

GOOD BEGINNINGS YOGA

GoodBeginningsYoga@yahoo.com GoodBeginningsYoga.com Prenatal + Mom & Baby yoga with Sound healing. Classes in North Portland.

TWO RIVERS VETERINARY CLINIC 3808 N Williams Ave Suite 129, Portland Phone: 503-280-2000 Info@TwoRiversVet.com

YOGA SARASVATI INSTITUTE OF AYURVEDIC YOGA THERAPY

Susan Bass, Ayurvedic Practitioner, Ayurvedic Yoga Therapist, C-IAYT, E-RYT 500 503-208-2716 AyurvedicYogaTherapy.org 200, 300 & 1100-hour Ayurvedic Yoga Therapy Certification Programs Portland’s first Ayurvedic Yoga Therapy Certification Program. SIAYT is recognized by Yoga Alliance, IAYT, NAMA & APPNA.

NA Fun Fact: Natural Awakenings is published in more than 70 U.S. markets.

To advertise with us, call 503-419-6430.

APRIL

Coming Next Month

Creative Arts Therapy Plus: Sustainable Living

THE MOVEMENT CENTER YOGA STUDIO 1021 NE 33rd Ave, Portland 503-231-0383 TheMovementCenter.com

Hatha yoga for all levels, workshops & specialty classes, private & healing yoga sessions, at a beautiful meditation and retreat center in the heart of the city.

Have a particular life obstacle that you are trying to understand and resolve? Somatic and Mindfulness based counseling in a private comfortable space.

Evening & weekend hours available.

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Are you creative, driven and passionate about healthy living?

Inspire others to make choices that benefit themselves and the world around them by owning a Natural Awakenings franchise.

Learn more today: NaturalAwakeningsMag.com/Franchise

239-530-1377 Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years. This is a meaningful homebased business opportunity that provides training and ongoing support. No previous publishing experience is required.

Sleep Apnea Relief

Natural solutions FOR ALL YOUR HEALTH NEEDS • Sleep Apnea • Bruises, Strains, tissue damage • Sinus Infection • Skin Rash Designed for my family, Shared with yours.

Order online at MyNaturesRite.com or call 800-991-7088 40

Portland/Vancouver Edition

NAPortland.com

Helps ensure deep, steady breathing throughout the night, improving the efficiency of the lungs and relaxing muscles to address sleep apnea.

Injury Repair Ankle sprains, bruises, painful elbows and shoulders all need help during repair. Bruise, Strain & Tear Repair clears the bruising and keeps the healing process going for as long as you apply it. Get a complete repair naturally.

Sinus Infection Sinus Relief offers a nasal spray that is both anti-fungal and anti-bacterial in a convenient spray bottle. Super Neti Juice offers the same antimicrobial power with soothing, subtle peppermint. Powerful tools to combat germs.

Rash Relief This powerful herbal lotion is designed to relieve the pain and itch of eczema. while correcting the cause and repairing the skin. A healthy and natural approach to correcting skin rash without dangerous drugs.