E E FR
HEALTHY
HEALTHY & TASTY ETHNIC RECIPES
LIVING
HEALTHY
PLANET
EATING ETHNIC
Savoring the World’s Healthiest Cuisines
SIX SUPER SPICES Seasonings Sure to Enhance Health
10 MINUTE
WORKOUT Full-Body Fitness on the Busiest Days
March 2018 | Portland/Vancouver Edition | NAPortland.com
March 2018
1
letter from publisher
HEALTHY LIVING HEALTHY PLANET
M
y thoughts are full of gardening and spring. I wanted to start planting, but as we prepare the magazine for press, we’re anticipating some of the coldest weather Western Oregon has seen this winter. We shouldn’t have been so quick to laugh at the groundhog. Natural Awakenings for March is mostly about food—an enormous subject when I pause to think about it. Food that’s actually good for us is a cornerstone of the natural-holistic lifestyle that Natural Awakenings advocates, and we have some strong opinions here. Our readers are undoubtedly aware of how I feel. I don’t, for instance, see a good reason to grow our veggies out in the desert, selectively breed them for long shelf life, lace them with pesticides, drive them three-quarters of the way across the country in a diesel truck and then keep them in cold storage until it’s time to put them out in the “fresh” produce case. There are better ways to get fresh food on the table in the Pacific Northwest, and if this sounds like another promotion for Community Supported Agriculture, it is. (PortlandCSA.org) I liked the article “The World’s Healthiest Cuisines” because it supports my notion that food should be locally-sourced. (I enjoy reading articles that support the things I already believe.) I got about as far as seaweed in the Traditional Japanese paragraph and realized that seaweed is also local to folks on the American West Coast—so why wasn’t I eating more of it? That’s when I realized the stuff I considered local, for the most part, is not. Some of it is raised locally, but isn’t native to this area. I don’t have a clue how people lived in the Pacific Northwest or what they ate before Europeans moved in with orchard fruits and potatoes. It’s a simple thought: lots of people lived for millennia on this continent before the introduction of European foods. What do you suppose they ate? I’m sure I don’t know. But I’m guessing that what we buy at the grocery store is a tiny part of what is edible in our landscape today, and probably the most environmentally costly. I believe it may soon be useful to know how to prepare and store seaweed, which mosses and ferns are good in soup, which of the rainforest fungi are sources of vitamin D during our rainy months or which of the weeds we discard would make pretty good salad. At one time, this was common folk wisdom, but it’s become specialized knowledge. Meanwhile, our lettuce comes by truck from Texas or New Mexico. I don’t expect to start a revolution with this line of thinking, and we may want to think twice about foraging in the woods unless we own the woods. But I’ll be thinking a whole lot longer on the reasons why I eat what I eat, and why other foods are beyond my comprehension. feel good, live simply, laugh more and eat local! Douglas
Portland/Vancouver Edition PUBLISHER Douglas Merrow Editor Marsha Baker Design & Production Dan Patric marketing Douglas Merrow calendar editor Douglas Merrow Ad Sales Liz Howell 503-922-2698 Douglas Merrrow 503-419-6430
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national team CEO/FOUNDER Sharon Bruckman national Editor Alison Chabonais Managing Editor Linda Sechrist national art director Stephen Blancett SR. art/MKTG. director Steve Hagewood FINANCIAL MANAGER Mary Bruhn franchise director Anna Romano franchise support Mgr. Heather Gibbs website coordinator Rachael Oppy National Advertising Kara Scofield Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2018 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.
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Contents 16 THE WORLD’S
20
HEALTHIEST CUISINES What Five Countries Can Teach Us about Good Eating
20 SPICE UP
HEALTHY COOKING Six Seasonings with Surprising Payoffs
22 SUNSHINE ON OUR SHOULDERS
24
Makes Us Happy and Healthy
24 FITNESS IN 10 MINUTES
A Full-Body Workout for Busy People
26 ILONA SELKE
on the Power of Dreaming Big
28 RECLAIM YOUR MAGIC
Make Your World Wondrous Again
30 UPBEAT KIDS
36
Five Steps to Positivity
32 FRUGAL FOODIE
Practical Uses for Aging Produce
36 SPROUTS FOR PETS
Crunchy Nutrition Animals Will Love
Create a Life You LOVE And the Health You CRAVE Nicole Alcyon, NC, C.Ht Nicole@TrinitiHealing.com www.TrinitiHealing.com 323.842.3589
With Guidance, Insight and Support from my Nutritional & Hypno-Chakra Therapy Program 4
Portland/Vancouver Edition
NAPortland.com
DEPARTMENTS 6 news briefs 10 health briefs 12 eco tip 14 global briefs 20 conscious eating 22 healing ways 24 fit body 26 wise words 28 inspiration
30 healthy kids 32 green living 36 natural pet 40 calendar 43 classifieds 44 resource guide
Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.
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Nature proves it every day When something is healthy, it is beautiful too. We offer a Holistic approach to Dental care:
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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. Editorial submissions Email articles, news items and ideas to: Publisher@NA Portland.com. Deadline for editorial: the 12th of the month. calendar submissions Email Calendar Events to: Calendar@NAPortland.com. Deadline for calendar: the 12th of the month. regional markets Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 941-351-3740. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.
Larry Bowden, DMD
Voted One of Portland’s
TOP DENTISTS by Portland Monthly magazine
March 2018
5
news briefs
Muscles in Motion Celebrates Men’s Health & Fitness
A
s part of an event to promote healthy lifestyles for men, Muscles in Motion, in Lake Oswego, will host a Men in Motion Challenge on Wednesday, March 28, as an official host site. Its first annual event brings awareness to the many benefits of exercise and fitness for men of all ages to enhance the quality of their lives through regular maintenance and activity. This is a hands-on event that promises to challenge all who attend by promoting active, healthy lifestyles through physical fitness, good nutrition and preventive care. According to Diana Del Garbino, owner/CEO of Muscles in Motion, “Our Men in Motion Challenge event will be a wonderful opportunity for men to make, renew and revitalize their commitment to live healthier lives through better health and fitness.” The event on March 28, from 6 to 8 p.m. will include an array of Fitness Challenges throughout the studio, food and drinks, raffle prizes and more. Bring a friend to be entered into the grand prize drawing. For more information about the Men in Motion event, please contact Jess Martin at 503-699-6948 or MusclesInMotion@mac.com.
NLP Practitioner Certification Training
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r. Matt James and Pegah Kadkhodaian, of the Empowerment Partnership, will offer their Integrative Neuro Linguistic Programming (NLP) Practitioner Certification Training, April 12-15 at the Embassy Suites Portland Washington Square. They say that NLP is the language of our unconscious mind and that the class will teach attendees tools and techniques to change procrastination to motivation. The training will include how to overcome unwanted habits; get into rapport and create instant connection with anyone, anytime, anywhere; program the unconscious mind to Dr. Matt James instinctively have any empowering belief and more. “Do you ever find yourself repeatedly falling into the same emotional or behavioral patterns? Do these patterns prevent you from achieving a goal? Does it feel like you’re unknowingly sabotaging yourself?” asks Dr. James, President and Master Trainer of the Empowerment Partnership. Our results in life come from our actions, which comes from our thoughts and emotions, which then comes from our programming, he adds. According to James, participants will learn tools and techniques to free themselves of negative cycles so they can achieve their goals. Also covered are integrative energy techniques to facilitate balance and improved motivation. This combination is designed to help free them of the baggage that has prevented them from achieving their goals in life and help to improve their relationship with themself and others to achieve their desired results, says James.
VANCOUVER’S CHOICE for BUSINESS and HEALTHCARE CONSULTING
Building Strong Foundations + Growing Your Business
503-850-8411 www.salsburyandco.com 6
Portland/Vancouver Edition
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Cost: $194 for all 4 days. For more information and to register, call 800-800-MIND (6463), email info@NLP.com or visit nlp.com. See ad page 15. NAPortland.com
11/16/16 2:02 PM
Explorations in Healing
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here is the place that health happens? Not the physical place, but rather the space/time moment where nothing else is possible but health. Luminance founder, Dr. Laura Washington, describes healing and the state of health as “not something that we do or make happen but rather what happens naturally when things line up, when there is alignment.” She continues to say, “With alignment there is flow, communication and a re-organization that is healing and that allows for the state of health to be present and Dr. Laura Washington expressed.” This concept of alignment allowing for health is the foundation of her weekly group healing sessions that she is calling Explorations in Healing. Dr. Washington, who practices naturopathic medicine and teaches her uniquely meditative yoga classes at Luminance, says, “Our bodies, minds and emotions respond to the frequencies that surround them. There are frequencies such as fear and hate that create fragmentation and dysfunction while frequencies of love, openness and clarity support alignment and increased function.” In these group healing sessions, Dr. Washington holds the space for healing frequencies to emerge. It is these frequencies that allow one’s body, mind and heart energy field to shift into health. Sessions take place on varying days and times each week. The best way to stay informed is to sign up to receive Dr. Washington’s weekly newsletter and updates by calling 503-349-8188 or on the Luminance website LuminancePortland. com. Look for Explorations in Healing on the class schedule on the Luminance yoga page.
Oregon School of Massage Try a Community Education Class..
Qigong
March 18, $70 Sunday 1-4p
Spring Term begins April 2nd 9500 Barbur Blvd. #100 Portland, OR 97219 OregonSchoolofMassage.com
Jonathan Irvin Joins All Ways Well
A
ll Ways Well Acupuncture & Wellness is excited to have Jonathan Irvin, LAc join their team. New to the Northwest, Irvin has a special interest in sustainable agriculture and organic gardening. This led him to become a masterful Chinese Herbalist. He believes herbal medicine invites us to directly engage the wisdom of the plant in a powerfully beneficial way. Irvin has honed his skill to a sharp blade in this area and brings new herbal-only consultation services to All Ways Well. He also has extensive training in Tan and Tung styles of distal acupuncture in addition to Traditional Chinese Medicine (TCM). These styles have a couple distinct advantages. They focus on balancing the body, primarily needling, in areas away from any ache or pain, being excellent for acute condiJonathan Irvin, LAc tions and for people who are nervous about acupuncture. They also often involve fewer needles and offer quick pain relief. Because Tan in particular is a “balancing” method, it is excellent for prevention and wellness, keeping people vital and strong. Irvin works to provide a practical, comprehensive approach that empowers each person as they move through their healing process. For a provider with a gentle demeanor and compassionate touch, schedule with Irvin who is available Fridays and Saturdays.
100 HANDPRINT RITUAL Join us for a profound healing experience
First 3 Fridays each month 5:30 pm to 7:30 pm Call 503-231-0383 to register The Movement Center 1021 NE 33rd Ave, Portland OR www.themovementcenter.com
Location: 1525 SW Park Ave., Ste. 103, Portland. 503-548-4403. AllWaysWell.com. March 2018
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news briefs
Earth Science Tech Delivers Full Spectrum CBD
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If You Are Reading This, So Are Your Potential Customers.
arth Science Tech Inc. is a public company that specializes in producing the finest full spectrum cannabinoids for the human body. Not only do they make a product with CBD but go a step further to enhance it with all the vital nutritional benefits that hemp oil can provide, including CBC, CBG, CBDV, CBDA and CBN. They put forth every effort to give to the world a true clinical value cannabinoid that people can be proud to use as they benefit from its natural healing effects within their bodies. Earth Science Tech explains they are always looking forward to seeing who can gain the most from the use of their products. They don’t only focus on humans but also the furrier friends that come with them as well. Their Pet CBD is ideal for cats, dogs and even horses, in keeping with the commitment their company provides to you and the ones you love. For more information on ordering Earth Science Tech products or to locate a store near you that carries them, visit EarthScienceTech.com. See ad page 25.
Failure is success if we learn from it. ~Malcolm Forbes
Movement Workshop with Linda Lack Creator of The Thinking Body-The Feeling Mind ®
April 13th - 15th, 2018 The Movement Center • 1021 NE 33rd Avenue, Portland, OR 97232 themovementcenter.com • 503-231-0383
Contact us today for special ad rates.
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APR
Coming Next Month
Healthy Home Tips
Plus: Climate Health Update April articles include: Going Green at Home Eco-Friendly Foods Healthier Climate Means Healthier People
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Gooseberries are Good for the Gut Researchers from Malaysia’s Islamic Science University tested 30 patients with gastrointestinal issues, dividing them into three groups. One received lactose, a placebo; another group was given omeprazole, an overthe-counter remedy; and the third Phyllanthus emblica Linn, an ayurvedic treatment for gastrointestinal issues also known as Indian gooseberry. The research found the herbal treatment resulted in less pain, vomiting, sleep loss and other issues. Participants’ intestinal walls also showed signs of significant healing. The researchers concluded, “Findings indicate that the ethanolic extract of P. emblica fruits has gastroprotective effects in humans that justify its traditional use.” 10
Portland/Vancouver Edition
NAPortland.com
Research from Duke University Medical School indicates that eating red meat and poultry increases risk for Type 2 diabetes. Published in the American Journal of Epidemiology, the Singapore Chinese Health Study followed 63,257 adults between ages 45 and 74 for an average of 11 years each. It was determined that meat and poultry consumption increased diabetes incidence by 23 and 15 percent, respectively.
stockyimages/Shutterstock.com
Leafy greens, which are rich in vitamin K, have again been shown to provide outsized benefits for heart health. Researchers from the Medical College of Georgia at Augusta University found that a reduced intake of vitamin K1 leads to more than triple the risk of an enlargement of the heart’s left ventricle, which reduces blood pumping volume, according to a study published in the Journal of Nutrition. Researchers followed diet records for 766 participants ages 14 to 18 and monitored their vascular structure and functionality. When compared to those with the highest intake of vitamin K1 from foods such as spinach, cabbage and other leafy, green vegetables, those with the lowest intake were more likely to experience vascular enlargement.
Eating Meat Raises Diabetes Risk
PHYSICAL ACTIVITY DETERS ALZHEIMER’S According to a study in the Journal of Alzheimer’s Disease, researchers discovered the risk of dementia can be halved by engaging in physical activities like walking, dancing and gardening, which significantly improve brain volume in the hippocampus region and the frontal, temporal and parietal lobes. The scientists studied 876 participants for 30 years and completed a longitudinal memory test of the patients, which were 78 years old on average, and followed up with MRI brain scans. They recorded their physical activity and logged caloric output every week. Two other studies found that any exercise that raises our heart rate and produces sweating for a sustained period will benefit cognitive health as we age. One meta-analysis of 36 studies from Australia’s University of Canberra found that exercise improved cognition by an average of 29 percent for those older than 50; another small group study from Germany’s Otto von Guericke University, in Magdeburg, specifically showed that dancing benefits seniors’ cognition.
Anna_Pustynnikova/Shutterstock.com
Leafy Greens Lower Risk for Heart Disease
StudioPhotoDFlorez/Shutterstock.com
health briefs
Robert Kneschke/Shutterstock.com
Toxic Effects of Lead on Reproductive Health
Saunas Lower Blood Pressure
In a new working paper from the West Virginia University Department of Economics, authors Daniel S. Grossman and David J.G. Slutsky found that during the lead-tainted water crisis in Flint, Michigan, from 2014 to 2016, there was a 58 percent rise in fetal deaths, and 275 fewer births compared to adjacent areas near Detroit.
University of Eastern Finland research on 1,621 men found that four to seven saunas per week can cut high blood pressure risk in half. Their conclusion states, “Regular sauna bathing is associated with reduced risk of hypertension, which may be a mechanism underlying the decreased cardiovascular risk associated with sauna use.”
exopixel/Shutterstock.com
tomertu/Shutterstock.com
TEEN MARIJUANA USE FOSTERS DEPRESSION Research from the University of Pittsburgh followed 158 boys and young men until the age of 22. Brain scans revealed that the teenagers using marijuana between the ages of 14 and 19 had a higher risk of depression as young adults. Marijuana users also had the lowest educational achievements. They suffered impaired connectivity in the nucleus accumbens part of the brain, which plays a central role in the reward circuit tied to two essential neurotransmitters: dopamine, which promotes desire; and serotonin, which affects satiety and inhibition. Another recent study of 521 Washington State University students noted that depressed 12-to-15year-olds were more likely to be using marijuana by age 18.
Positive Outlook Powers Osteoarthritis Patients Research at Penn State University published in the journal Health Psychology shows that being more enthusiastic and optimistic about getting things done upon waking up in the morning increases the physical activity of osteoarthritis patients throughout the day, resulting in more exercise and reduced symptoms. The study followed 135 osteoarthritis patients for 22 days.
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March 2018
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eco tip
Protective Plants
Natural Awakenings
Portland / Vancouver edition is setting the intention to provide you with a moment of mindfulness and peace by viewing this message. When we all send the feelings and energy vibrations outward, we will make this a more peaceful and mindful world. The gift of love The gift of peace The gift of positive intention May all these be yours during the coming year.
Along with naturally beautifying a home, many indoor plants help purify air quality often contaminated by chemicals found in common household products and furnishings. A recent study by the State University of New York at Oswego found that bromeliads absorbed up to 80 percent of pollutants from volatile organic compounds (VOC) emitted by paint, furniture, printers, dry-cleaned clothes and other household products. Other plants that scored highly for purifying the air of VOCs in airtight container tests were dracaena and spider plants (ScienceAlert.com). In related news, peace lilies have been shown to be effective in reducing airborne ammonia. NASA scientists have discovered that Boston fern, rubber plants, English ivy, devil’s ivy, peace lily, mum and gerbera daisies help clear the air of the formaldehyde often used in insulation, carpeting and particleboard furniture. (RodalesOrganicLife.com) Environmental scientist B.C. Wolverton’s book How to Grow Fresh Air: 50 House Plants that Purify Your Home or Office cites ferns as another good plant for removing formaldehyde from the home. Ferns are nontoxic, making them good indoor plants for pet owners per the American Society for the Prevention of Cruelty to Animals. Indoor levels of formaldehyde can also be reduced by potting areca palm, amstel king ficus and weeping fig plants, according to MotherEarthLiving.com. The website also cites how dragon tree plants can help remove xylene (used in solvents), trichloroethylene (found primarily in adhesives) and toluene (a solvent and gasoline additive) from the air. Beyond improving air quality, indoor plants also boost ambient oxygen levels, lower mold counts and serve as a natural humidifier and mood enhancer.
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Indoor Greenery Removes Airborne Toxins
Copper
Ancient healing element stops a cold before it starts
N
ew research shows you can stop a cold in its tracks if you take one simple step with a new device when you first feel a cold coming on.
gently in his nose for 60 seconds. a 2-day sinus headache. When her “It worked!” he exclaimed. “The CopperZap arrived, she tried it. “I am cold went away completely.” It worked shocked! My head cleared, no more again every time he felt a cold coming headache, no more congestion.” on. He has never had a cold since. Some users say copper stops nightHe asked relatime stuffiness if they use it just before tives and friends to bed. One man said, “Best sleep I’ve try it. They said it had in years.” worked for them, Users also report success in stoptoo. So he patented ping cold sores when used at the first CopperZap™ and sign of a tingle in the lip. One woman put it on the market. said, “I tried every product on the marSoon hundreds ket over 20 years. Some helped a little, New research: Copper stops colds if used early. of people had tried but this stopped it from happening in Colds start when cold viruses get in it and given feedback. Nearly 100 perthe first place.” your nose. Viruses multiply fast. If you cent said the copper stops their colds The handle is sculptured to fit the don’t stop them early, they spread in if used within 3 hours of the first sign. hand and finely textured to improve your airways and cause misery. Even up to 2 days after the first sign, contact. Tests show it kills harmful But scientists have found a quick if they still get the cold it is milder and microbes on the fingers to help prevent way to stop a virus. Touch it with they feel better. the spread of illness. copper. Researchers at labs and uniUsers wrote things like, “It versities worldwide agree — copper is stopped my cold right away,” and “antimicrobial.” It kills microbes, such “Is it supposed to work that fast?” as viruses and bacteria, just by touch. Pat McAllister, age 70, received Four thousand years ago ancient one as a gift and called it “one of Greeks and Egyptians used copper to the best presents ever. This little purify water and heal wounds. Now we jewel really works.” know why it worked so well. People often use CopperZap Researchers say a tiny electric for prevention, before cold signs charge in microbe cells gets short-cirappear. Karen Gauci, who flies often Sinus trouble, stuffiness, cold sores. cuited by the high conductance of cop- for her job, used to get colds after Copper may even help stop flu if per. This destroys the cell in seconds. crowded flights. Though skeptical, she used early and for several days. In a Tests by the Environmental Protectried it several times a day on travel lab test, scientists placed 25 million tion Agency (EPA) show germs die fast days for 2 months. “Sixteen flights and live flu viruses on a CopperZap. No on copper. So some hospitals switched not a sniffle!” she exclaimed. viruses were found alive soon after. to copper touch surfaces, like faucets Businesswoman Rosaleen says The EPA says the natural color and doorknobs. This cut the spread of when people are sick around her she change of copper does not reduce its MRSA and other illnesses by over half, uses CopperZap morning and night. ability to kill germs. and saved lives. “It saved me last holidays,” she said. CopperZap is made in the U.S. of The strong scientific evidence gave “The kids had colds going around and pure copper. It carries a 90-day full inventor Doug Cornell an idea. When around, but not me.” money back guarantee and is available he felt a cold coming on he fashioned Some users say it also helps with for $49.95 at CopperZap.com or tolla smooth copper probe and rubbed it sinuses. Attorney Donna Blight had free 1-888-411-6114. ADVERTORIAL
March 2018
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global briefs
Wind Harvest
Renewable Energy Subsidies Lag Far Behind
The G20 nations, comprising the world’s biggest economies, provide four times more public financing to support fossil fuels than renewable energy, says a report from the environmental coalition Oil Change International (Tinyurl.com/ TalkIsCheapOilReport). This took place even though German Chancellor Angela Merkel announced climate change as the heart of the agenda at the Hamburg summit in July 2017. The public financing—in soft loans and guarantees from governments along with huge fossil fuel subsidies—makes coal, oil and natural gas cheaper to use in the short run because both the front-end and back-end costs are undisclosed.
Grassroots Gumption
Sweet Potato Project Encourages Enterprise
The Sweet Potato Project, started by journalist Sylvester Brown, Jr., will work in partnership with St. Louis University and a small cadre of local nonprofits called the North City Food Hub to hold culinary, small business, horticulture, restaurant management, and land-ownership classes and business incubator opportunities this spring. The goal is to enable at-risk youths in North St. Louis to grow food and make money through food packaging and distribution. The project encourages people to become innovative, selfsufficient players in today’s expanding global economy. Brown says, “Success doesn’t always mean you’ve made a lot of money; it can also mean you’ve survived poverty or managed to create something.” 14
Portland/Vancouver Edition
NAPortland.com
Uncontrolled Lice Threaten Fish Industry
A surge in parasitic sea lice that attach themselves to and feed on salmon, killing or rendering them unsuitable for dinner tables, is disrupting salmon farms in the U.S., Canada, Scotland, Norway and Chile. Wholesale prices for the species have already increased 50 percent over last year, leading to higher consumer prices for everything from salmon fillets and steaks to more expensive lox on bagels. Scientists and fish farmers are working on new ways to control the pests. Fish Farmer magazine states that losses by the global aquaculture industry could be as high as $1 billion annually. The only hope is to develop new methods to control the spread of the lice, which are naturally present in the wild, but thrive in the tightly packed ocean pens used for fish farming.
Terje Aase/Shutterstock.com
Fossilized Financing
Sickly Salmon
Tiger andrea Images/Shutterstock.com lehmkuhl/Shutterstock.com
Hywind, the first floating wind farm in the UK, is located 15 miles offshore of Peterhead, in Aberdeenshire, Scotland. Its five turbines with a 30-megawatt capacity will provide clean energy to more than 20,000 homes to help meet the country’s ambitious climate change targets. First Minister Nicola Sturgeon says, “The government’s commitment to the development of this technology, coupled with Statoil’s [lithium] battery storage project, Batwind, positions Scotland as a world center for energy innovation.” Hywind is operated by Norwegian oil and gas company Statoil ASA and Masdar Abu Dhabi Future Energy Co.
Martina_L/Shutterstock.com
Floating Farm Helps Power UK Needs
Food Sourcing
Gino Santa Maria/Shutterstock.com
NiklasAdrianVindelev/Space10
Marine Algae Could Nourish Growing World Population
According to the United Nations, more than 800 million people today are regularly undernourished. By 2050, a rise of another 3 billion in global population is expected to escalate pressure on food supplies. The challenge means providing not just sufficient calories, but also a balanced diet for good health. Fish present a viable solution, but most of the world’s inventory is already overharvested. Some scientists propose “cutting out the middle fish” via the commercial production of marine microalgae as a staple food. They produce fatty acids, amino acids, vitamins, minerals, antioxidants, polymers and carbohydrates that humans need and that can be used to feed animals and farmed fish. Microalgae are found in both freshwater and marine aquatic systems. Only a handful of algal species are used commercially now, but hundreds of strains have similar potential. Meanwhile, innovators at Copenhagen’s future-living lab SPACE10 created the Algae Dome, a 13-foot-tall urban ecostructure powered by solar energy that pumps out oxygen and produces food in a closed-loop arrangement. This hyperlocal food system grows microalgae, which are among the world’s fastest-growing organisms and can thrive on sunshine and water almost anywhere.
Veggie Renaissance Brits Cutting Back on Meat Eating
In 2015, the World Health Organization labeled bacon, sausage, hot dogs and other processed meats with the same carcinogenic label as for cigarettes. According to the Mintel Meat-Free Foods 2017 Report (Tinyurl. com/MintelMeatReport), 28 percent of Britons have now drastically reduced their meat intake. Reasons vary. About 49 percent of those polled that have given up meat or are considering it say they feel prompted by health warnings. Other motivators include weight management (29 percent), worries about animal welfare (24 percent) and environmental concerns (24 percent).
March 2018
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The World’s Healthiest Cuisines What Five Countries Can Teach Us about Good Eating by Judith Fertig
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mericans love to explore ethnic cuisines and then put their own “more is better” spin on them, like a Chinese stir-fry turned into chop suey with fried rice or a pasta side dish supersized into a whole meal. “We’ve Americanized dishes to the extent that they don’t have their original health benefits,” says Dr. Daphne Miller, a family physician in the San Francisco Bay area and author of The Jungle Effect: The Healthiest Diets from Around the World—Why They Work and How to Make Them Work for You. Here are five popular—and healthy— world cuisines, known for their great dishes, star ingredients and health-enhancing practices.
Traditional Japanese
Ingredients. The dietary benefits of green tea, fermented soy and mushrooms like shiitake and maitake are well documented. 16
Add dried seaweed to this list. Beyond sushi, it’s a delicious ingredient in brothy soups, where it reconstitutes to add a noodle-like quality, slightly smoky flavor and beneficial minerals, including calcium, copper, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, vanadium and zinc. A study in the Asia Pacific Journal of Clinical Nutrition linked the longevity of Okinawan residents to eating seaweed, a staple of macrobiotic diets. New York City culinary instructor and cookbook author Hiroko Shimbo prefers dried wakame seaweed, readily available in the U.S. Practices. Shimbo grew up in Tokyo, Japan, where her mother helped her surgeon father’s patients by preparing foods that helped them recover quickly. Shimbo believes wholeheartedly in Ishoku-dogen, a Japanese concept often translated as, “Food is medicine.”
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South Indian
Ingredients. South India—including the states of Andhra Pradesh, Karnataka, Kerala, Tamil Nadu and Telangana—offers many plant-based dishes that feature coconut, rice and spices such as turmeric, known for decreasing inflammation, according to the Journal of Alternative and Complementary Medicine. Varieties of dried split peas called dal [dal is singular and plural] are used in vegetable curries and ground to make the gluten-free savory crepes known as dosa or puffy white idlis for a snack or breakfast. South India native and current Minneapolis resident Raghavan Iyer, teacher, consultant and author of many cookbooks, including 660 Curries, says, “One technique that gives vegetable dishes a lift is dry-frying or toasting whole spices. It adds complexity and nuttiness.” Simply heat a cast iron skillet, add the whole spices and
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Shimbo says, “I eat fairly well, treating food as blessings from nature that keep me healthy and energetic. I do not often indulge in expensive, rich foods.” She prefers eating foods in season and small portions, listening to what her body craves. When feeling the need for minerals and vitamins, she makes a brothy soup with just a little dried wakame, which reconstitutes to four times its dried volume. A second practice supporting healthy well-being is hara hachi bu, or “Eat until your stomach is 80 percent full.” It requires self-discipline to eat slowly and decline more food. But this restraint supports a widely accepted fact that “It takes about 20 minutes for the brain to receive the message that the stomach is full. If we eat slowly, we get the message at the right time, even if we want a few more bites. If we eat too quickly, by the time our brain sends the message, we have probably eaten too much,” says Shimbo. One Great Dish: Japanese soups offer nutrition and flavor in a bowl. Shimbo’s Eata-Lot Wakame Sea Vegetable Soup in her cookbook The Japanese Kitchen: 250 Recipes in a Traditional Spirit can be made with chicken or vegetable broth. Other healthy ingredients like sesame oil, fresh ginger, scallions and garlic boost its health benefits.
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dry fry until spicy aromas arise; then add them to a dish. Practice. South Indian meals usually comprise many small, highly flavored, colorful, plant-based dishes served with rice. They yield a pleasant aroma and sensation of fullness without overdoing it, says Iyer. One Great Dish: A vegetable/legume curry such as tamata chana dal, or smoky yellow split peas is simple to make. Iyer cooks dried, yellow, split peas with potatoes and turmeric, then dry-fries dried chilis and spices, and purées them in a blender for a no-fat, vegan and glutenfree dish. In Iyer’s view, “The epitome of comfort food is a bowl of dal and rice.”
Garden-to-Table Italian
Ingredients. There’s American-Italian, as in pizza with pepperoni and double cheese, and then there’s real Italian dishes dating back to the Etruscans. Healthy Italian starts with the love of growing things. Whatever grows in the garden is best, served simply with extra virgin olive oil; a recent Temple University study found it preserves memory and wards off Alzheimer’s. Eugenia Giobbi Bone, co-author of Italian Family Dining: Recipes, Menus, and Memories of Meals with a Great American Food Family, says, “My palate was formed with the flavors of homegrown foods. Cooking in central Italy is all about bringing out the flavor of a few very fresh, well-grown ingredients. That means primarily seasonal eating, with lots of vegetables and little meat in summer, the opposite in winter. There isn’t a lot of fuss to the culinary style, which instead depends on interesting, but simple combinations of foods and techniques.” Practice. Italian families’ view of healthful garden-to-table includes the exercise attained from gardening. “We have a good work ethic in our family,” remarks Bone, who lives in New York City and Crawford, Colorado. “We are of the mentality that physical work is satisfying, even when it is hard.” From her father’s family, Bone has learned to break a meal into small courses and to eat heavier during the day and lighter at night because this helps maintain a healthy weight, according to many studies including one published in the UK journal Diabetologia.
One Great Dish: Dress up pasta with a seasonal vegetable sauce, such as caponata, an eggplant and tomato mixture, or include primavera via spring vegetables and basil, or arrabbiata, featuring tomatoes and red pepper flakes.
Lebanese
Ingredients. “So much about Lebanese cuisine is ‘on trend’ with our tart and sour flavors from lemon, sumac and pomegranate molasses, a wide array of vegetarian and vegan dishes, plus a tradition of pickling, called mouneh, and yogurt and cheesemaking,” says food blogger Maureen Abood, author of Rose Water & Orange Blossoms: Fresh and Classic Recipes from My Lebanese Kitchen. “Lebanese cuisine is extraordinarily healthy, fitting squarely into the Mediterranean diet.” Abood lives in East Lansing, Michigan, where she loves to use summer cherries and berries in her Lebanese-inspired dishes. According to Abood, another reason why Lebanese food is so popular is that Lebanese immigrants to the U.S. now outnumber the native population of their mother country. Practice. Gathering to share food is a hallmark of Lebanese hospitality. “The Lebanese style of eating includes maza; many small shared plates of remarkable variety,” says Abood. “Food as medicine” is also a Lebanese practice, according to a study in the journal Evidence-Based Complementary and Alternative Medicine. One Great Dish: “Many of my favorite Lebanese dishes are plant-based,” says Abood. “We love to stuff everything from cabbage to summer squash to grape leaves with vegetarian fillings, and cook them in a garlic or tomato broth. Every week, we make and eat mujaddara, a lentil and rice or bulgur pilaf with deeply caramelized onions.” Pair with any Lebanese salad, such as one she makes with sweet cherries and walnuts for “a perfectly healthy and crazy-delicious meal.”
Vietnamese
Ingredients. Vietnamese cooking emphasizes fresh herbs and leafy greens, green papaya, seafood, rice and condiments. A study in the British Journal of Nutrition found that green or unripe papaya contains more healthy
carotenoids (lutein, beta-carotene and lycopene) than tomatoes or carrots. Practice. The preferred style of Vietnamese cooking is steaming or simmering, using less fat. It also encourages communal eating, with each diner dipping an ingredient into a cooking pot. Cooked foods are accompanied by fresh salad greens, including herbs served as whole leaves. One Great Dish: Vietnamese hot pot is a favorite of Andrea Nguyen, whose Vietnamese family emigrated to California. Nguyen, author of Into the Vietnamese Kitchen: Treasured Foodways, Modern Flavors, blogs about food at VietWorldKitchen. com and now lives near San Francisco, California. “This is a slow, cook-it-yourself kind of meal. Set it up, relax with some organic wine or beer and enjoy. Flavors develop and the hot pot transforms as you eat,” she says. “At the end, you’ll slurp up the remaining broth and noodles.” See Tinyurl.com/Viet-ChineseHotPotRecipe. French Bonus: While croissants and triple-crème brie might not seem part of an ideal diet, rediscover two healthy practices from the French: Eat less and eat together. Ongoing studies at Cornell University show that we eat less if offered less. When researcher Paul Rozin, Ph.D., a psychology professor with the University of Pennsylvania, compared portions in Paris, France, and Philadelphia, Pennsylvania, the Philly portions were 25 percent larger. It’s also reflected in the two countries’ cookbook recipes. Rozin further found that French diners spent more time eating those smaller portions—perhaps explaining the French paradox: Most French eat rich foods and drink wine, yet don’t get fat. Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com). March 2018
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Cook-It-Yourself Ethnic Recipes
Eat-a-Lot Wakame Sea Vegetable Soup
Yields: 4 servings
Smoky Yellow Split Peas (Tamatar Chana Dal) This vegan and gluten-free recipe traces its roots to Southeast India, where roasting spices to yield nutty-hot flavors creates a layered experience. Yields: 6 cups 1 cup yellow split peas 1 lb potatoes (Yukon gold or russet), peeled and cut into ½-inch cubes ¼ tsp ground turmeric 2 to 4 dried red cayenne chiles (like chile de arbol), stems discarded 1 Tbsp coriander seeds 1 tsp cumin seeds 1 medium-size tomato, cored and diced 2 Tbsp finely chopped fresh cilantro leaves and tender stems 1½ tsp coarse kosher or sea salt Measure the peas into a medium-size saucepan. Cover with water and rinse the grains by rubbing them in-between fingertips. Drain and repeat three to four times until the water, upon rinsing the peas, remains fairly clear. Measure and pour 4 cups of water into the pan and bring it to a boil over mediumhigh heat. When some foam arises, scoop it out and discard it. Add the potatoes and turmeric to the peas, stirring once or twice. Lower the heat to 18
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medium-low and cover the pan. Stew the mélange, stirring occasionally, until the peas are tender, but still firm-looking and the potatoes are cooked, 20 to 25 minutes. While the peas and potatoes cook, preheat a small skillet over medium-high heat. Once the pan feels hot (a palm held close to the bottom usually feels the heat within 2 to 4 minutes), sprinkle in the chiles, coriander and cumin.
1 Tbsp sesame oil 2 garlic cloves, minced 1 Tbsp peeled and julienned ginger 3 scallions, both green and white parts, cut into thin disks 4¼ cups chicken or vegetable broth ¼ cup sake 1 Tbsp instant wakame sea vegetable, soaked in cold water for 2 minutes and drained 1 Tbsp white sesame seeds, toasted in a skillet Tamari to taste Ground white pepper to taste In a medium pot, heat the sesame oil over medium heat until it’s hot, but not smoking. Add the garlic and ginger and cook, stirring, for 30 seconds. Add the white part of the scallions, reserving the green part, and cook, stirring, for 1 minute.
Toast the spices, shaking the pan very frequently, until the chiles blacken and smell smoky-hot and the seeds turn reddish brown and smell strongly aromatic (nutty with citrus undertones), 1 to 2 minutes.
Add the chicken broth and sake, then bring the mixture to a boil. Add the wakame and the sesame seeds. Season the soup with a few drops of tamari and ground white pepper, and add the green part of the scallions.
Transfer this spice blend to a blender jar and plunk in the tomato. Purée, scraping the insides of the jar as needed, to make a smooth, reddish brown paste with a smoky aroma. Once the peas are cooked, scrape the spicy, well-seasoned tomato paste into the pan. Stir in the cilantro and salt. Set the heat to medium-high and vigorously boil the dal, uncovered, stirring occasionally, to allow the flavors to mingle and the sauce to slightly thicken, 12 to 15 minutes. For a thicker sauce, mash some of the peas and potatoes with the back of a spoon. Serve warm.
After a few strong stirs, serve piping hot in individual bowls.
Recipe courtesy of Raghavan Iyer (RaghavanIyer.com).
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Recipe of Hiroko Shimbo from The Japanese Kitchen; permission from Quarto Publishing Group USA.
photos by Stephen Blancett
This soup satisfies a body’s call for a dish rich in minerals and vitamins.
Cherries with Parsley, Walnuts and Pomegranate Vinaigrette This salad combines fresh summer fruits from the U.S. and Lebanon. Pomegranate molasses is a bottled condiment available at Middle Eastern markets and specialized grocers. Yields: 8 servings 1 qt sweet cherries, pitted and halved ⅓ cup walnuts, toasted and coarsely chopped ¼ cup flat leaf parsley, coarsely chopped 2 tsp pomegranate molasses Juice of ½ lemon 3 Tbsp extra-virgin olive oil Pinch kosher salt
Pasta with Caponata Try adding a sliced avocado or a can of tuna fish packed in olive oil. Yields: 4 servings Caponata: 2 Tbsp olive oil ¾ lb eggplant, peeled and diced (about 2 cups) 1 celery rib (about ½ cup) 1 medium onion, chopped (about 1 cup) 1 small tomato, coarsely chopped (about ½ cup) 2 Tbsp capers packed in vinegar 2 Tbsp wine vinegar 2 tsp natural sugar, optional 1 Tbsp pine nuts Kosher or sea salt and freshly ground black pepper to taste Pasta: ¾ lb farfalle or penne pasta 1 can tuna packed in olive oil, drained (optional) 2 Tbsp grated Parmesan 2 Tbsp julienned fresh basil leaves For the caponata, heat the olive oil in a large skillet over medium heat. Add the eggplant and cook over medium-high heat, for 15 minutes, until lightly browned, mixing often.
Remove the eggplant with a slotted spoon and add the onions and celery to the skillet. Lower the heat and sauté, stirring occasionally. When the celery is tender, in about 10 minutes, add the tomatoes. Cover and continue to cook, mixing the vegetables together, for 10 minutes more. Add the eggplant. Drain the capers and soak them in cold water for 15 minutes. Rinse and blot on a paper towel. In a small pan, heat the vinegar and natural sugar together. As soon as the mixture boils, add desired amount of capers and pine nuts, then salt and pepper to taste. Simmer for 1 minute, and then add to the eggplant mixture. Cook over a low heat for 5 minutes. Adjust the seasoning.
In a decorative small salad bowl, combine the cherries, walnuts and parsley. In a small prep bowl, whisk the pomegranate molasses, lemon juice, olive oil and salt until it emulsifies. Dress the salad with the vinaigrette and serve immediately, or later, at room temperature. Recipe courtesy of Maureen Abood (MaureenAbood.com).
Transfer to a large serving bowl. The dish is best at room temperature, but can be cold. For the pasta, bring a big pot of salted water to a boil and add the pasta. Cook until al dente, drain and pour over the caponata. Add the tuna if desired. Toss gently and garnish with the Parmesan cheese and fresh basil. Recipe courtesy of Eugenia Bone (Kitchen Ecosystem.com). March 2018
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by Amber Lanier Nagle
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pices add a punch of extra flavor to our favorite dishes, but they also possess proven health and wellness properties. From regulating blood sugar to reducing inflammation to helping control appetite, behold the magnificent six.
Garlic (Allium sativum)
“There’s a lot of evidence that suggests garlic supports heart health,” says Rosalee de la Forêt, a clinical herbalist and author of Alchemy of Herbs: Transform Everyday Ingredients into Foods and Remedies that Heal. A study published in the European Journal of Clinical Nutrition tracked the blood pressure of 79 patients with uncontrolled hypertension and found that the mean systolic blood pressure of those consuming two 240-milligram capsules of aged garlic extract a day for 12 weeks significantly decreased compared to those taking one capsule or a placebo. NAPortland.com
“Garlic may also reduce the duration and severity of colds and flu when taken at the onset of symptoms and each day afterwards,” says de la Forêt, citing a study published in Clinical Nutrition. “I mince a clove and mix it with honey to make it easier to swallow.”
Turmeric (Curcuma longa)
Dr. Lipi Roy, a clinical assistant professor at the New York University School of Medicine and blogger at SpicesForLifemd. com, considers turmeric the golden spice of life. “In addition to its role in Indian and Asian cuisine, turmeric is used in traditional Indian medicine to treat common ailments like stomach upset, ulcers, flatulence, arthritis, sprains, wounds and skin and eye infections,” she says. A study published in Oncogene concluded that curcumin (the active ingredient in turmeric) was a more potent anti-inflam-
Herbs are not spices although the term spice is sometimes used to encompass them all. An herb is the leaf of a plant when used in cooking. Spices can be buds, bark, roots, berries, seeds or any other part of a plant, and are often dried. ~McCormick Science Institute matory agent than aspirin or ibuprofen. Try adding a little turmeric and ground black pepper to soups, salads and sauces.
Black Pepper (Piper nigrum)
Used in India for 4,000 years, black pepper may be the most popular spice of our era. “Black pepper can increase the amount of nutrients your body absorbs from other food and spices,” says de la Forêt. A study published in Plant Medica concluded that subjects consuming a small amount (20 milligrams) of an extract of black pepper showed an increase of retained curcumin in their bodies. For maximum benefits, grind whole peppercorns directly onto food at mealtime.
Cinnamon (Cinnamomum cassia and Cinnamomum verum) “One of cinnamon’s super powers is that it may help regulate blood glucose in patients with Type 2 diabetes,” Roy says. In a study published in Diabetic Medicine, subjects taking two grams of cinnamon daily for 12 weeks exhibited much better blood sugar control. Roy suggests sprinkling it on oatmeal, apples, pumpkin pie and brownies. Roast chicken flavored with cinnamon and other spices is another treat.
Ginger (Zingiber officinale)
“Ginger is a rhizome people have traditionally used medicinally to help with digestive issues, including upset stomachs and nausea,” says Karen Kennedy, of Concord, Ohio, a horticulturist and educator at the Herb Society of America. In a study published in the World Journal of Gastroenterology, researchers concluded that gastric emptying and relief
was more rapid after subjects with frequent or severe stomach upsets ingested 1.2 grams of ginger. Ginger is also linked to increased circulation and reduced inflammation. A study published in Phytotherapy Research noted that this spice also worked in alleviating migraines equal to the pharmaceutical sumatriptan (Imitrex). According to a study in the journal Arthritis, it’s an effective tool in the battle against rheumatoid arthritis. Ginger adds a zing of healthy flavor to hot teas and stir-fried veggies such as broccoli, green beans, carrots or mushrooms.
Paprika (Capsicum annuum)
A common spice added to Hungarian, Portuguese, Spanish, Turkish and Indian cuisine, paprika is rich in natural carotenoids (the orangey pigment in many plants with antioxidant power) and capsaicin, both of which may decrease mortality from chronic illnesses. Another benefit of this capsaicincontaining spice is its ability to control appetite. In research published in the journal Physiology and Behavior, participants that consumed red pepper spice had a slightly higher core temperature and energy expenditure after a meal than the control group. The study further suggested that those that consumed capsaicin-containing spices like paprika ate fewer calories per day and had less interest in food. “Paprika is a great salt alternative, too,” says Roy. “Too often, people think they are craving salt, but they aren’t. They are craving flavor, and paprika gives a nice kick to chili, salad, grilled cheese and so many other foods.” Amber Lanier Nagle is a freelance writer in Northwest Georgia (AmberNagle.com).
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ver since skin cancer scares penetrated the national psyche in the mid-1980s, Americans have been conditioned to cover up and slather on sunscreen when we leave the house. Now experts say we haven’t been doing ourselves a favor, even when strictly using all-natural formulas. We’ve been blocking the sun’s life-giving rays, essential for the body’s production of vitamin D, and possibly prompting a host of health problems.
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“Ninety percent of the vitamin D we get comes from the sun, and exposing arms and legs for a few minutes a day is enough for most people with no risk of skin cancer,” says Registered Nurse Sue Penckofer, Ph.D., a professor in the School of Nursing at Chicago’s Loyola University. She’s the lead researcher for the Sunshine 2 Study, a clinical trial investigating the vitamin’s vital role in relieving depression. “Every tissue and cell of your body requires vitamin D to function properly,” says Michael Holick, Ph.D., a medical docNAPortland.com
tor who has pioneered vitamin D research at the Boston University Medical Center. A 40-year professor at the Boston University School of Medicine, he’s a fervent advocate of sensible sun exposure. “Vitamin D is actually a hormone, essential for bone and muscle health. It plays a significant role in reducing the risk of infectious diseases, including cardiovascular problems and certain cancers, contributes to brain function and memory, and elevates mood, all while reducing early mortality,” explains Holick, author of The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problem. Yet, he says, about half of all Americans are among the 1 billion people worldwide that are vitamin D deficient. Published vitamin D research in the U.S. National Library of Medicine turns up 74,486 studies and citations dating back to 1922, with nearly half done in the past 10 years; 478 of the total were authored or co-authored by Holick or cited his research. His work confirms that sensible sun exposure and supplementing with natural
At least 10 hours a week outdoors in sunshine is crucial for children under 6 for development of healthy eyes. Otherwise, the risk of myopia increases, which in turn lends risk for cataracts and glaucoma in adulthood. ~University of Sydney Adolescent and Eye Study of 2,000 children
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vitamin D3 brings vitamin D levels to the optimal 40 to 60 nanograms per milliliter (ng/ml). New research from the University of Surrey, in the UK, found D3 twice as effective in raising vitamin D levels as D2, which is often synthetically produced. While the human body manufactures vitamin D as a re sponse to sun exposure, eating certain foods like fatty fish, egg yolks and cheese can help. Fortifying foods with the vitamin is controversial. “It’s interesting that the right sun exposure will correct D deficiency rapidly, but won’t create an excess. Our bodies stop producing the hormone vitamin D once we have enough,” says Dr. Robert Thompson, an obstetrician, gynecologist and nutrition specialist in Anchorage, Alaska, and author of The Calcium Lie II: What Your Doctor Still Doesn’t Know.
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Bare Minimum Holick, who differentiates between unhealthy tanning and healthy sun exposure, recommends exposing arms and legs to noonday sun for five to 10 minutes three times a week for most people. He adds, “Everyone needs 1,500 to 2,000 international units of vitamin D3 [supplements] a day year-round, and obese people need two to three times that much, because their ability to manufacture vitamin D is impaired.” Penckofer’s research confirms that fair-skinned people absorb the sun’s rays easily and quickly, while darker-skinned people have a natural sunblock, so they need much longer sun exposure to absorb the UVB rays that trigger the production of vitamin D. She remarks that inadequate vitamin D is a possible explanation for the greater risk of high blood pressure observed in African-Americans. Holick contends that anyone living north of Atlanta, Georgia, cannot get enough winter sun exposure to maintain optimal vitamin D levels. “While vitamin D can be stored in the body for up to two months, a winter-induced deficiency is a convincing explanation for the seasonal affective disorder that strikes many in northern states in January, just two months after the weather turns too cold to get sufficient sun exposure,” explains Penckofer. “In Alaska, we eat lots of fatty fish and take D supplements in winter. We know there’s no chance we’re getting the D we need from the sun, even when we’re sunbathing in negative 30 degrees Fahrenheit temperatures,” quips Thompson. Kathleen Barnes is the author of numerous books on natural health, including Food Is Medicine: 101Prescriptions from the Garden. Connect at KathleenBarnes.com. March 2018
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W
hen life makes a long workout impossible, a 10-minute, totalbody fitness routine can be super-efficient and effective, if done right. To maximize results, strategically order the exercises to work different muscles each time, allowing one set of muscles to rest while working another. This is the basis for a 10-step workout that Franklin Antoian, an American Council on Exercise-certified personal trainer and founder of iBodyFit, created for SilverSneakers. The steps can be part of a regular routine or done on their own three times a week every other day, gradually working up to five days a week. Needed equipment includes a chair, light dumbbells (or filled water bottles or food cans), a yoga block (or small soft ball or pillow) and a watch or timer. Given extra time, warm up by walking in place for five minutes, and then perform each exercise in order for one minute, doing as many reps as possible. Try not to rest between exercises. If a full minute feels too challenging, start with 45 seconds of exercise and 15 seconds of rest.
then lower and repeat. Continue for one minute. Make it easier by doing slow and controlled reps without dumbbells.
3
WALL PUSHUPS. Stand at arm’s length away from a wall with feet hip-width apart. Place palms shoulderwidth apart on the wall. Bend elbows and lower the upper body toward the wall, keeping the core tight and straight. Pause, and then press back to the starting position and repeat. Continue for one minute. Make it harder by taking a step back from the wall, pushing out from a kneeling position.
1
ARM CIRCLES. Stand with feet hipwidth apart. Extend arms straight out to each side at shoulder height with palms facing down. Swing arms forward in a circular motion for 30 seconds, and then backward for 30 seconds. Keep shoulders down and back and elbows slightly bent.
2
SHOULDER SHRUG. Stand with feet hip-width apart. Hold dumbbells with arms down, palms facing inward. Slowly raise shoulders as if trying to touch the earlobes. Pause, and
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SEATED ADDUCTION. Sit in a chair with a yoga block between the knees. Press knees together to squeeze the device, pause for three seconds. Relax and repeat. Continue for one minute. HIP EXTENSION. Start on hands and knees with palms flat on the floor, shoulder-width apart. Align the neck and back while looking down or slightly forward. With foot flexed and knee bent, slowly raise the right foot toward the ceiling until the thigh is parallel with the floor. Pause, and then lower. Continue for 30 seconds, and then repeat with the left leg. To make it easier, try it while standing, keeping the lifted leg straight, and hold the back of a chair for support.
6
BRIDGE. Lie face-up on the floor with knees bent and feet flat. Press heels firmly and raise hips to form a straight line from shoulders to knees. Pause for three seconds in this position, and then lower and repeat. Continue for one minute.
7
CLAMSHELL. Lie on the floor on the left side, with hips and knees bent 45 degrees, the right leg on top of the left, heels together. Keeping feet together, raise the top knee as high as possible without moving the pelvis or letting the bottom leg leave the floor. Pause, and then return to the starting position. Continue for 30 seconds; switch sides and repeat.
8
SEATED KNEE RAISE. Sit at the front of the chair with knees bent and feet flat, holding onto the sides for balance. Keeping the knee bent, lift the right leg about six inches off the floor. Pause for three seconds, and then lower and repeat with the left leg. Continue alternating for one minute.
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BICEPS CURL. Stand with feet hip-width apart. Hold dumbbells with arms at each side, palms facing forward. Keeping the upper arms still, bend both elbows to bring the dumbbells as close to the shoulders as possible. Pause, and then slowly lower and repeat. Each time arms return to the starting position, completely straighten them. Continue for one minute. Make it easier with slow and controlled reps without using dumbbells.
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TRICEPS EXTENSION. Stand with feet hip-width apart. Hold the end of one dumbbell with both hands. Position arms so elbows are pointing up, with upper arms by the ears and the dumbbell behind the head. The neck is aligned with the back; with shoulders down and back. Keeping upper arms still, straighten the elbows until the dumbbell is overhead. Pause, and then slowly lower and repeat. Continue for one minute. Make it easier by sitting in a chair. Locke Hughes, of Atlanta, GA, contributes content to SilverSneakers, a community fitness program that helps older adults maintain a healthy lifestyle and improve well-being. Learn more at SilverSneakers.com.
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Power of Dreaming Big by April Thompson
F
or 30 years, international bestselling author, teacher and speaker Ilona Selke has inspired thousands of people worldwide to create a more fulfilling life by discovering the power of their consciousness. She’s the author of six books, including Dream Big: The Universe is Listening and The Big Secret, co-authored with Jack Canfield. Her Living from Vision course, available in six languages including Chinese, teaches how to use the power of visualization to tap into our highest potential and deepest dreams in order to manifest miracles. Born in the Himalayas to German parents, Selke spent her first three years in Afghanistan speaking Persian and German, and then grew up in Germany. She moved to the U.S. at age 20 to study philosophy, where she met her husband and partner, Don Paris. The couple spent 25 years studying and communicating with dolphins in natural waters, experiences shared through her books Wisdom of the Dolphins and Dolphins, Love and Destiny. They split their time between a geodesic dome home on a Northwest Pacific island and the Shambala retreat center they founded in Bali.
What is key to manifesting our dreams and desires? It’s a four-step process. First, form a clear description in your mind, positively framed and based on your passion. No matter how big the dream, if you are behind it heart and soul, you will manifest miracles. Next, imagine the scenario as if it has already happened. The third and most vital step is to feel the feeling of your fulfilled wish as if it has already manifested. 26
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Fourth, create a metaphorical image that represents the feeling. By applying this method, our clients have manifested a desired pregnancy, funding for an overseas orphanage and redemption of a suicidal teen. In the latter case, the young man went on to focus on his dream of learning jazz piano well enough to play benefit concerts for children being treated for cancer.
Which universal principles are at work behind manifestation? We live in a conscious, interactive universe, and it is listening. Our Western scientific mindset may not support the idea, but thousands of years of mystical teachings, as well as new understanding via quantum physics, teach that the observer is an intri-
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cate part of what appears to be solid matter. In practice, it means we can communicate intentionally with the universe. When we learn to do so, it responds to us.
How do our thoughts affect our reality? All our thoughts, subconscious as well as conscious, affect how things manifest around us. If we have contradictory beliefs, it is hard to manifest things. For example, if we say we want money, but somehow believe that money is dirty, evil or undeserved, then we are pushing and pulling against ourselves. It’s important to dive into our subconscious mind and heart, and deal with the negative feelings that dwell there, such as hurt, sadness and trauma. Make this a daily activity—cleaning your emotional being. Eventually, your subconscious and conscious mind as well as the superconscious will all point in one direction and you will see your desired results. We guide people to build their success, aspirations and dreams in alignment with their deepest values as well as their purpose in life. Uniting purpose and direction is tremendous fuel for moving in the direction of your dreams.
Why does choosing goals aligned with our purpose make them manifest more easily? Personal goals and inner purpose are not always aligned for everyone. However, when you take time to become aware of your deepest dreams, you may find that a part of your purpose is embedded in them. Be aware that many people confuse their larger life purpose with their talents. Our talents are what we love to do, what we are good at. Yet our deeper purpose actually is to shine more light and share more love. That is the common true root to our purpose. My suggestion is to read books that share success stories from those that are living on purpose and provide step-by-step instructions on how to get there. Connect with April Thompson, in Washington, D.C., at AprilWrites.com.
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inspiration
Reclaim Your Magic Make Your World Wondrous Again
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by Paige Leigh Reist
e are all born with magic, but somewhere along the way, life tends to stomp it out of us. When we are living in our magic, we become curious, passionate and energetic. We thrive. Here are five ways to begin to reclaim our own special vibrancy.
1
LIVE WITH EARTH’S CYCLES Our planet teaches by example how to live in harmony with the seasons. Rest in the winter, awake to new beginnings in spring and rejoice in summer’s bounty. Give extra thanks in autumn. Live by and with the land, and watch how goodness magically blooms into being.
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EXERCISE INTUITION Trusting in our intuition is generally discouraged from a young age. We’re taught to ignore it in favor of logic, following social scripts and displaying expected behaviors. We’re told whom to look to for answers, definitions of right and wrong and true and false, and that grown-ups always know best. A powerful way to counteract this conditioning is to come to trust ourselves. Intuition is like a muscle—the more we use it, the more powerful it becomes. The spiritual “still small voice” won’t lead us astray.
3
COMMUNE Speaking our truth is transformative. To be heard, validated and supported is a 28
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powerful catalyst of personal growth and supports self-worth. Whenever possible, make time to meet with kindred spirits and share personal stories, wisdom and struggles around the proverbial fire.
4
CELEBRATE Spend time thinking about what it is that comprises the essence of oneself and celebrate it—that is where magic lives. Often, the qualities that carry our magic may have been put down. Sensitivity can be considered weakness. Determination might be termed stubbornness. But if we unabashedly love and celebrate these qualities in ourself, we begin to re-conceptualize them as sources of strength and power, and magic seeps through.
5
STOP ACCEPTING THE MUNDANE Let go of anything that does more to limit rather than propel progress. Review media habits, relationships, jobs and character traits, and be ruthless in pruning what needs to go. Try to interact only with people, activities and things that produce glowing feelings of inspiration, fulfillment and buzzing vitality. Assess habits honestly and choose meaningful substance over comfort, ease and familiarity. Paige Leigh Reist is a writer from Calgary, Alberta, Canada, who blogs at TheWholesomeHandbook.com.
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This is a family master plan for helping both children and adults resist negative thinking.
Step One: Empathize with a Child’s Experience While the desired outcome is to help a child embrace a different point of view of their situation, the first goal is not to come on too strong with an agenda of change. Instead, start from where they are, based on an expressed emotion. Reflect this with words, a hug or a gesture. Thoroughly accepting how a child feels doesn’t necessarily imply agreeing or sharing the same view, but it does release them from having to show how bad they feel. So when a child says, “I feel like I’m in jail,” resist the urge to say, “Are you crazy?” Rather than try to steer them off their course, go in the direction of their swerve to help direct them back to their best self. The key is to normalize the experience without minimizing it. Exhibiting too much good cheer means they have no choice but to be grumpy to get their point across. Introduce the idea of choice: “Your thoughts are making you feel really bad. I wonder if there is something different we could do.” Don’t oppressively correct them with the right answer; it makes a child feel bad for being wrong.
Step Two: Relabel Instead of being led down a thorny patch lined with terrible impossibilities and accusations, we might steel ourselves to remain calm, get some distance or take our thoughts with a grain of salt. Relabeling begins with noticing a familiar ring to a child’s thoughts and distress; like us, they can also learn to recognize when “Mr. Negative” appears. Then they’re better prepared for discussion. As parents, when we learn to predict, “Yep, I knew my negative thinking was going to jump to that conclusion,” we can decide to choose other interpretations.
Step Three: Specify What Went Wrong Don’t be tempted to try to solve the huge problem initially presented, such as, “I hate my life, everything is terrible, I can’t do anything right.” The goal is actually much smaller, so teach a child to shrink it by narrowing down from some global form to the specific offending thought or situation that needs to be addressed. With young
children, frame this approach as doing detective work to locate the source of the problem; with older children, explain that it’s usually a triggering event that makes us feel really bad—the straw that broke the camel’s back. It’s key to helping them know what to do to feel better.
Step Four: Optimize and Rewire When a child is thinking negatively, their thoughts stall, their strengths and resources lock up, and their energy, motivation and hopefulness are drained. Try different settings or perspectives on the specific problem the child has identified and choose the version or interpretation that works best for them, one that is the least damaging, most accurate and gets their system moving in a new direction.
Step Five: Mobilize to Be the Change When we can’t think our way out of a mood, we can move ourselves out of it. Like picking up the needle on a skipping
record and putting it down elsewhere, doing something active helps the brain engage in something enjoyable until our nervous system recovers. Thoughts, like a windup toy with its wheels against a wall, can keep spinning fruitlessly in place until manually turned in a new direction. Redirecting differs from distracting ourself from negative thoughts. Distractions play hide-and-seek with negativity; eventually, it will find us again. The master plan in caring for a child calls for us to first dismantle the power of whatever perspective is bullying them, correctly value ideas and then focus on what matters most. Whether we’re accepting or dismissing thoughts that suggest themselves, either way, we’re the boss because thoughts have only the power we give them and we are equipped to let them float on by or to amend, correct or replace them. Psychologist Tamar Chansky, Ph.D., is the founder and director of the Children’s and Adult Center for OCD and Anxiety, in Plymouth Meeting, PA. Her many books include Freeing Your Child from Negative Thinking. For more information, visit TamarChansky.com.
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green living
If stupidity got us into this mess, then why can’t it get us out? ~Will Rogers
Optimism is
the faith that leads to achievement. Nothing can be done without hope and confidence. ~Helen Keller
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FRUGAL FOODIE Practical Uses for Aging Produce
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by Judith Fertig
hen Jacques Pépin was growing up in France during World War II, he watched his mother use every scrap of food to meet the family’s needs, and then send him to live with a farmer in summer so her growing son could eat fresh from the farm. Today, the internationally renowned PBS-TV chef and cookbook author carries these sensibilities forward at his home and studio in Madison, Connecticut. “In Europe, and certainly in France, healthy food is much more expensive,” he says. “In America, a chef may have the person that washes dishes also prepare salads. With lettuce, he’ll cut off the whole top, cut out the heart and throw out the rest.” U.S. restaurant kitchens mirror home kitchens, where the average family throws away a quarter of the food they buy, wasting an average of $2,200 a year. These scraps mean wasted food and money at home, plus misspent resources to grow and transport the food. According to a report by the National Resource Defense Council, “Getting food to our tables eats up 10 percent of the total U.S. energy budget, uses 50 percent of U.S. land and swallows 80 percent of the fresh water consumed in the United States.”
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To save money and also live better, here are just some of many easy ways to use up every bit of fresh produce we buy.
Asparagus Ends
Self-described “frugal foodie” Diana Johnson, of Auburn, Washington, never lets asparagus ends go to waste. With the help of a blender, she turns them into a creamy asparagus soup—minus the cream—that her family loves (Tinyurl.com/AsparagusSoupTips).
Broccoli, Swiss Chard and Spinach Stems
Thrifty cooks know the magic of quick pickles. Recycle the brine from pickles and pack thinly cut stems of broccoli, Swiss chard and mature spinach into the jar until covered with the brine, then seal and refrigerate. In a few days, these quick pickles will be ready for snacking and sandwiches.
Carrot and Beet Tops
Very fine carrot tops can be used like parsley. With a food processor or high-speed blender, transform them into a favorite pesto or salsa verde recipe, suggests Registered
Dietitian and nutritionist Madeline Basler, of Long Island, New York. One of her go-to’s is her Earth Day Carrot Top Pesto (Tinyurl. com/CarrotTopPestoRecipe). Beet greens can be sautéed like spinach, in a little extra-virgin olive oil with garlic, as a veggie side.
Fruit Snippets Stray grapes, a half-finished peach, overripe bananas, wrinkly berries and the core of a pineapple can all go in the freezer, and then into a smoothie.
Leftover Wine Freeze what’s left in the bottle in ice cube trays, suggests Anisha Jhaveri, a film writer and wine lover in New York City. It can add flavor to soups and stews, sauces and desserts like wine-poached pears.
Lemon Peels The limonene in lemon peels is a natural cleaner and degreaser, says blogger Jill Nystul, of Salt Lake City, Utah. She makes her own Citrus Vinegar All-Purpose Cleanser by simply packing lemon peels in
a jar and topping with vinegar. See how at Tinyurl.com/HomemadeCitrusCleaners.
Vegetable Peels and Trimmings Instead of throwing out onion skins, carrot peels, celery leaves and tough leek stems, collect them in a freezer bag over time and store in the freezer. When enough has accumulated to fill a pot, make homemade vegetable stock, suggests Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle (InSonnetsKitchen.com/ how-to-make-perfect-vegetable-stock-for). At home, Pépin makes “fridge soup” once a week. “Whatever is left in the fridge—carrots, lettuce, a piece of leftover meat or whatever else I made the other day—goes into the soup,” says Pépin. “We finish it with some vermicelli or polenta or good bread.” A delicious meal, shared with family and friends, makes frugality festive. Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com).
Nine Tips to Tackle Food Waste at Home
J
onathan Bloom, author of American Wasteland: How America Throws Away Nearly Half of Its Food (And What We Can Do About It), suggests many ways to curb this habit at, WastedFood.com. Here are some suggestions from him and others:
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Avoid clutter in the refrigerator and freezer; if we can’t see it, we won’t eat it.
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Donate extra pantry items to food banks and places that provide hot meals for those in need.
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Store food in safe, sealable glass containers, so it’s easy to see.
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Treat expiration and sell-by dates as just guidelines. There is wiggle room in both, advises Bloom.
Shop smart. Plan meals for the week with a detailed shopping list, suggests Madeline Basler, a certified dietitian nutritionist in Long Island, New York. Save, transform and eat leftovers. “Eat down the fridge,” counsels Kim O’Donnell, a chef and cookbook author in Portland, Oregon. Turn leftovers into frittata, sandwich fillings, pasta sauces and soups. In this way, we’re not eating quite the same meal again.
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Preserve the bounty of the garden. Learn how to make quick pickles, pasta sauces and foods to freeze. Join a food exchange. Emily Paster, cofounder of Chicago Food Swap, helps farmers, foragers, home cooks, gardeners, bakers and canners trade or barter their produce and products.
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Go social. PDX Food Swap, in Portland, Oregon; BK Swappers, in Brooklyn, New York; and ATX Swappers, in Austin, Texas, combine food exchange events with a potluck.
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Ginger’s benefits are celebrated worldwide and include improving digestion, circulation and immunity while reducing inflammation and nausea. Nutmeg is a warming bitter with a sedative effect. Saffron is a very special astringent spice with a bright orange color indicating that it has loads of carotenoids and antioxidants.
Spring Tips Spice it UP!
Simple Spring Spice Recipes
by Susan Bass
I
n Ayurveda, our spice cabinet is our medicine cabinet. In spring, it is often the elements of earth and water (kapha) that are increased. If they are not balanced with diet and lifestyle choices, then our tissues can become heavy, dull, dense and gooey. The increasing kapha (earth and water) in spring often creates mucus, hay fever, spring allergies and malaise. Our approach in Ayurveda is to Spice It UP! Think pungent, peppery, piercing and heating spices.
What would spring be without Cardamom?
Cardamom is our No. 1 anti-mucus spice in Ayurveda. It helps to break up mucus, clear the head and is a carminative (helps to reduce gas). Pop a green cardamom pod in your mouth, bite off the pod and discard it, then chew up the seeds. Cardamom is a breath mint, the perfect remedy to take the edge off coffee and a great addition to any spring beverage or dish. Cardamom is a member of the ginger plant family, just like turmeric and galangal. Everything in the ginger family offers wonderful remedies for the heaviness of spring. 34
Please join the Portland/Vancouver Ayurvedic Community at the Ayurvedic Health Fair on June 23 at Tabor Space to learn more about Ayurveda and Yoga Therapy. Oregon Yoga & Ayurveda Association, OYAA.yoga.
Portland/Vancouver Edition
Homage to Ginger!
In my book, ginger is the king daddy of spices. Ginger’s benefits are celebrated worldwide and include improving digestion, circulation and immunity while reducing inflammation and nausea. Ginger breaks up congestion and burns toxins. Add fresh ginger to teas, juices and pretty much any vegetable or meat dish.
The Power of Tumeric
Turmeric is said to invigorate and move the blood, especially in the brain. When we ingest turmeric, we bring the solar quality into our blood. A small dose is said to support liver and blood cleansing. Turmeric is known for its powerful anti-inflammatory properties. Use it in broths, teas, curry dishes and any dish that contains dairy. Turmeric is very helpful in the digestion of dairy. It is important to note that turmeric is not absorbed well unless is it cooked into a healthy oil (preferably, cultured ghee). Some other fabulous spring spices: Cinnamon increases circulation everywhere, especially the lungs. Cumin is a warming digestive. Rosemary is uplifting and warming.
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Ginger-Turmeric Tea
1 qt purified water 15 ¼ inches sliced fresh ginger root 1 ½ tsp dried turmeric powder A pinch of fresh ground black pepper Place the turmeric, ginger, pepper and water together in a pot and bring to a boil, then simmer uncovered for 15-20 minutes.
Roasted Dandelion Root Tea with Fresh Ground Cardamom
For a power punch to break up spring mucus pour boiling water over roasted dandelion root and fresh cardamom seeds (discard the green pod). Let it steep for at least five minutes. Susan Bass is a NAMA Ayurvedic Practitioner & Ayurvedic Yoga Therapist as well as the founder of the Sarasvati Institute of Ayurvedic Yoga Therapy. TheArtof Digestion.com.
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~~~~~~~~~~~~~~~~~
Natural Awakenings congratulates the Oregon Humane Society on their many amazing achievements!
OHS has been saving lives for 150 years! Get your passport and join the celebration at
OregonHumane.org Events all year. Parties, raffles, film festivals, fairs, games, races and more! In other news, OHS was awarded a coveted 4-Star rating from Charity Navigator, the highest possible ranking. The award marks the third year in a row OHS has received the top designation. 36 16
Sprouts for Pets
Crunchy Nutrition Animals Will Love
D
by Sandra Murphy
espite their small size, sprouts pack a nutritional wallop with vitamins, minerals, amino acids, enzymes, antioxidants and protein. Dogs, birds, horses and even cats enjoy the crunch, as well as the health benefits.
Cats
Notorious for being picky eaters, cats might balk at sprouts being added to their regular diet. Rather than upsetting the status quo, grow sprouts like alfalfa or barley on a handy windowsill for grazing. “My cats prefer self-serve,” observes veterinarian Carol Osborne, owner of the Chagrin Falls Veterinary Center & Pet Clinic, in Ohio. “Now they leave my house plants alone.” Both cats and dogs may show improved gastric intestinal health as a result.
Dogs Dogs are more accepting of new content in their food bowl. “Add just a few sprouts so a dog gets used to the slightly bitter taste. Once acclimated, one-eighth to one-
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quarter cup daily per 20 pounds of the pet’s weight is the rule of thumb,” says Osborne. She counsels against serving Fido onion, garlic, corn or mushroom sprouts. Peas, sunflowers, radishes, alfalfa and clover are suggested; they are all tasty and easy to grow.
Birds “We encourage people to make their own sprouts. It’s easy to get quality seeds for legumes or grains from Whole Foods, BobsRedMill.com or Nuts.com,” says Ann Brooks, president of the all-volunteer Phoenix Landing Foundation, in Asheville, North Carolina. They provide educational activities and facilitate adoption of birds, from parakeets to macaws. Sprouts from the store can be risky, because of bacteria, she cautions. “If not growing your own, the only one I recommend is the organic
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crunchy mix from SunnyCreekFarm.com. Be sure to get the freshest date possible.” “One of my favorite sprouts is mung beans, because they appear in two days or less. Birds like the crunch,” says Brooks. “Sprouts are safe to leave in the cage all day because they are live foods.”
Horses When adding sprouts to a horse’s regular diet, it’s important to balance the intake. “A lot of barns feed forage three times a day. I know of a couple that feed one meal of sprouts and the other two of hay,” says Clair Thunes, Ph.D., a consulting equine nutritionist with Summit Equine Nutrition in Sacramento, California. “Several companies sell systems for large-scale growing.” The sprouts grow with matted roots in what is called a biscuit, weighing about 18 pounds. Difficult to mix with other feed, the biscuits are fed separately, roots and all.
Instead of sprouting one kind of seed per jar, consider creating a mix. “Because of sporadic drought conditions, the idea of growing your own fodder became more popular, thinking it might make forage supply more dependable and possibly cheaper after initial startup costs,” Thunes explains. “Owners have a sense of control over what the horse eats, there’s less reliance on a supplier and the seeds are less expensive than hay. Due to moisture and nutritional differences, you can’t swap sprouts and hay pound for pound. It’s best to consult a veterinarian or nutritionist.” Sprouts contain a lot of moisture and have an inverted calcium phosphorus ratio that has to be accounted for she says. Horses enjoy barley, sunflower and flax sprouts for variety. The high moisture content may help reduce the risk of intestinal impaction and resulting colic.
Good for All “Sprouts are a healthy form of nutrition and a hip way for both pets and people to enjoy greens,” says Osborne. “They’re a great go-to powerhouse of nutrition, often more nutritious than the adult plant.” Connect with freelance writer Sandra Murphy at StLouisFreelanceWriter@mindspring.com.
Sprouting Tips 4 Always use organic seeds. SproutHouse.com and Rareseeds.com are additional sources. 4 Seeds sprout in water or soil. Avoid direct sunlight. 4 Practice good hygiene to avoid bacteria. Rinse seeds several times a day to prevent mold. Once the sprouts show a bit of green, dry them to remove excess moisture before refrigerating. 4 Refrigerate for up to a week for peak freshness, but no longer. 4 Use a mix of seeds or one kind at a time. Discard any seeds that don’t sprout with the rest. 4 Sunflower seeds produce a particularly high volume of sprouts.
Bad weather always looks worse through a window. ~Tom Lehrer
March 2018
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Adding Spice to Your Life! by Rylen Feeney
S
pices are an essential component often missing in today’s Standard American Diet. The average person’s diet lacks color and zest from both a holistic and energetic perspective. Most people don’t think about using extra ingredients beyond salt, pepper and maybe some hot sauce. This lack of variety has an impact on body, mind and spirit. Adding more spices to your diet offers an increase in vitality from the perspectives of flavor as well as health benefits. Spices enliven our senses, wake up our taste buds and aid in overall digestion. They also add flavor and aroma to the simplest of dishes and provide a greater sense of satisfaction and engagement with each meal. These qualities of “how we eat” are just as significant as what we eat. Spices are concentrated sources of powerful phytonutrients, bioflavonoids, carotenoids and more. They are used as everything from antioxidants to anti-inflammatories to antimicrobials and antihistamines. Just one 1/2 teaspoon of cinnamon packs 1.9 grams of fiber and has the antioxidants equivalent to 1/2 cup of blueberries! The great thing about spices is they are commonly available and when added to each meal can help increase metabolism significantly in addition to enhancing the overall nutrient profile of a dish. Blueberries with cinnamon anyone? From the perspective of Chinese Medicine, the aromatic nature of most spices penetrates and drives out stagnation as well as opens up blocked areas of the body. This translates to greater ease of movement and better mood. Most herbs are considered yang in nature and are warm and tonifying. In Chinese Medicine, herbs and spices are used to increase movement without further depleting organ systems. A great example of a warming spice is cinnamon. Cinnamon has strong antimicrobial properties as well as being 38
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a great anti-inflammatory and antioxidant. In addition, cinnamon has been shown to stabilize blood sugar. In Chinese Medicine cinnamon is used to move blood and stagnation—making it great for women with PCOS, ovarian cysts, menstrual cramps or mid-cycle pain. Add one teaspoon of cinnamon and honey to hot water and drink twice a day to help alleviate these symptoms. Cinnamon has strong antimicrobial properties and has been shown to eliminate harmful forms of e-coli in the gut and body. The smell of cinnamon alone is purported to increase brain function and the ability to process cognitively. Cinnamon is a rock star amongst spices! There are eight classic branches of Chinese Medicine. The third branch is all about diet (food), and it includes tonic herbs and cooking with spices as an important part of our diet and way to maintain health and vitality. Spices are a part of good health. They bathe our senses in richness, help prevent disease and are essential for overall vitality of mind, body and spirit. Spices are foods with functional properties that are beneficial for everyone. To learn more about the health benefits and (Chinese Medicine) energetics of herbs and spices, join Rylen Feeney, Diplomate of Chinese Herbs and Asian Bodywork and Whole Foods practitioner, in one of her upcoming Western Herbs classes. Check out the classes page at TheWellspring.org for more information on these offerings and more.
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March 2018
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calendar of events SATURday, MARCH 3 Daily Dose - Vitamins & Minerals – Sat-Sun 9am5:30pm. With Bari Mandlebaum. Study various vitamins, minerals and amino acids, including details on their uses, sources, safety, cofactors, synergists and contraindications. This course prepares the wholistic health practitioner to integrate the safe and effective use of vitamins, minerals & animo acids into their practice or for anyone wanting to learn more about the properties and safe use of vitamins and minerals. Eligible for 14 CEU hours. $325. For more info and to register: TheWellspring.org/classes. The Intuition Gym: Strengthen Your Intuitive Muscles – 11am-1pm. Intuition is a muscle that strengthens with use. With practice, this stream of information can flow freely. The goal of The Intuition Gym is to expand our intuitive abilities through the use of practical techniques in a relaxed atmosphere. We’ll talk about the four ways we receive guidance, how to tell the difference between your ego and spirit, and then practice giving and receiving guidance. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929. NEBEvents@gmail. com. NewRenBooks.com.
SUNDAY, MARCH 4 The Spiritual Quest – 1-2:30pm. A course in Practical Spirituality from Mark and Elizabeth Prophet. Transform your life, find inner peace and wholeness. Study in a group setting with other like-minded people. Discover your ultimate purpose in life. Learn about karma and reincarnation and how to dissolve past and present issues. Sponsored by the Summit Lighthouse. Free. Hillsdale Library, 1525 SW Sunset Blvd, Portland. 360-984-6759. paull@hei.net.
TUESDAY, MARCH 6 Qigong – Introduction to Spring & Summer Seasons – 10-11:00am. Tuesdays Mar 6-Apr 10. With Cathy Geiger. In this 6-week series, you will learn about spring and connection with our liver, summer and the heart and also the spleen through movements, meditations, mudras (hand positions), mantras (sounds) and breath work. Come to one class or take them all. $12 drop-in. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. For more info and to register: Info@ TheWellspring.org. TheWellspring.org/classes.
Refuge, 7831 SE Stark St., #800, Portland. $75. Info: 503-961-2242. Register: RoseCityQigong.com.
who wish to accompany you. Free. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. To RSVP call 800-844-3420 or email Alisha, AE@ OregonSchoolOfMassage.com. 503-244-3420. OregonSchoolOfMassage.com.
SATURDAY, MARCH 10
SUNDAY, MARCH 18
Grief and Resilience Workshop – 10am-2:30pm. Participants will learn simple techniques for finding resilience. Hone the skills of emotional literacy, visualization, active imagination and compassion. Take away an array of practical exercises and reminders that provide safety nets for the exploration of a new relationship with grief. Flanders House, 2926 NE Flanders St, Portland. Info & register with DebRodney@gmail.com.
Healing for Empaths & Highly Sensitive Persons – 11am-12:30pm. With Dave Markowitz. The needs of Empaths and HSPs are different. If you have physical or emotional ailments, are overweight, have allergies or are inexplicably lethargic, unfocused or feeling lost, there is a reason. Your energetic sensitivities may have caused you to take on the pain, unhappiness and other dis-ease of the people around you. You’ll learn a process, specific to the self-aware, to heal ourselves so we can better serve others. $15. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929. NEBEvents@gmail.com. NewRenBooks.com.
Breathe and Be Calm: A Yoga Workshop – 11:30am-2:30 pm. With Ruth Knight. Learn how to calm your mind and connect to the depth and strength available within you. All levels welcome; no prior yoga experience necessary. $27. The Movement Center, 1021 33rd Ave, Portland. 503231-0383. Chinese Five Element System & Nutrition – Noon-1:30pm. Introduction to the Chinese Five Element System. Discuss preferable foods to eat as we flow with nature through the seasons. Move to simple, gentle forms that nourish the main yin organ systems: Liver, Heart, Spleen, Lung and Kidney. Primarily, class will be discussion, with some movement. Wear comfortable clothes, bring notetaking materials if desired. Handout provided. $15. Epidavros Wellness Center, 223 E Powell, Gresham. 503-667-1500. Register: EpidavrosOnline.com.
SUNDAY, MARCH 11 Reflexology for Women’s Health – 9am-5pm. Class will address the specific needs of women. Learn techniques to decrease the discomforts of PMS and menopause and address women’s health concerns including breast cancer, endometriosis and labor. Learn fabulous ways to help your clients and new ways to work with the hands, feet and even a bit of ear reflexology. These techniques can be easily incorporated into your normal sessions. No prior experience necessary, but it is helpful if you have a general sense of reflexology as we will spend no time on discussion of the origins or methodology. $165. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. 503-244-3420. Oregon SchoolOfMassage.com.
Women’s Wellness: PCOS - A Wholistic Approach – 5:30-7:30pm. With Rylen Feeney. This class will dive into some natural approaches to Polycystic Ovarian Syndrome (PCOS) and cover holistic considerations to manage the symptoms and/ or treat the underlying imbalances and experience healthy fertile cycles. $40. Eligible for 2.5 CEU hours. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. For more info and to register: Info@TheWellspring.org. TheWellspring.org/classes.
MONDAY, MARCH 12
FRIDAY, MARCH 9
Massage Training Preview – 10am-12pm. Provides a practical framework of the time and energy required to earn a massage license. Topics include an overview of training and the profession, financing, a review of Oregon licensing requirements, plus career opportunities and challenges. The Preview can help you make a sound decision about pursuing massage training. We recommend all prospective students attend and welcome friends and/or family
What Is Qigong? – 8-9:15am. Six-week Introductory Series, Fridays Mar 9-Apr 13. An ancient Chinese healing movement wherein we bring balance, stability and wellness into our lives. Simple, gentle forms are coordinated with relaxed breathing to create harmony within the body as a way of building vital essence and staving off illness. $75. Yoga
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Portland/Vancouver Edition
Holy Fire II Advanced/Master Reiki – Mon-Wed 10am-3pm. (3-day certification class). Learn master symbols, Healing Fire experiences, Crystal Grids, how to teach and give Placements & Ignitions plus manual and certificate. Must be a Level 2 practitioner for 6 mos. $925. Body-Mind-Spirit Healing Arts, 51577 Columbia River Hwy, #D, Scappoose. BodyMindSpiritHealingArts.com. 503-369-7810.
SATURDAY, MARCH 17
NAPortland.com
Qigong – 1-3pm. Qigong means Energy Work. A moving meditation enriched with breath and imagery, this practice expands the breath, heals the organs and connects students with nature and their inner Selves. Beginners and experienced qigong practitioners will benefit from this self care class. Students will learn a series that they can practice on their own to recuperate and rejuvenate from the physical, mental and emotional stresses of bodywork. Movements are easy to follow and individualized for people living with acute or chronic illness or injury. $70. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. 503-244-3420. OregonSchoolOfMassage.com An Evening of Kirtan – 7:30-9pm. With Shantala and Special Guests. Our favorite kirtan artists, Shantala (Heather and Benjy Wertheimer), return to The Movement Center with their special guests: Grammy-winning bamboo flute master Steve Gorn; lead guitarist for pop superstar Beyonce, Bibi McGill, on electric guitar; and multitalented musician Sean Frenette on bass. Tickets $15 advance, $20 door; available through Brown Paper Tickets. The Movement Center, 1021 33rd Ave, Portland. 503-231-0383.
MONDAY, MARCH 19 Hunger, Hope & Healing Workshop – 6:158:15pm. 7-wk Series, Mondays starting Mar 19 or Wednesdays starting Mar 21. A Yoga Approach to Reclaiming Your Relationship to Your Body and Food with Sarahjoy Marsh. Disordered, compulsive or emotional eating and exercising are often a result of “hungers of the heart” which we confuse with physical hunger. Explore these behaviors in the spirit of sisterhood, kindness and transparency as you learn to satisfy your hungers without food as the default. Use the Four Essential Life Skills of recovery. Practice supportive yoga, meditation and pranayama. $350. For all women; no previous yoga experience necessary. Info & register at SarahjoyYoga.com/hhhmain or Support@SarahjoyYoga.com.
WEDNESDAY, MARCH 21 Hunger, Hope & Healing Workshop – 6:158:15pm. 7 wk Series, Wednesdays starting Mar 21 or Mondays starting Mar 19. A Yoga Approach to Reclaiming Your Relationship to Your Body and Food with Sarahjoy Marsh. See Mar 19 listing for details.
THURSDAY, MARCH 22 Turning Insight into Vitality: Yoga, Mindfulness + Biofeedback Workshop – 6:30-8pm. 5-wk series. With Geoff Sittler and Sarahjoy Marsh. Biofeedback tools provide us with objective, usable information and help us harmonize our nervous systems toward vitality, resilience and consistency. This series incorporates a number of biofeedback tools with yoga, mindfulness and breathing practices. Ideal for those experiencing insomnia, anxiety, digestive issues, fatigue, headaches or chronic pain. $395 includes course, personal FitBit Charge 2 wearable biofeedback device (or equivalent), audio meditations + practices and online support community. For more info and to register: Geoff@OregonMindBody.com or DayaFoundation.org.
SATURDAY, MARCH 24 Vibrational Energy Healing: Uplift Your Frequency and Consciousness – 11am-1pm. The very frequency of the planet is changing, and with this shift, we must learn to adjust our consciousness and energy to match this higher frequency that we are now experiencing. Join Vibrational Energy Healer Jay Haggerty and learn how to make these energetic shifts so that you can thrive in these changing times. With this practice, you will gain insights to your purpose and life mission, let go of old patterns and move into the now! $20. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929. NEBEvents@gmail.com. NewRenBooks.com.
SUNDAY, MARCH 25 Feldenkrais Workshop: Fear of Falling – 1:304:30pm. With Susan Marshall. In this workshop you will learn how to effectively change your posture and gain greater confidence and begin to change common reflexive postures including tendencies toward leaning our head forward, rounding our upper back and arching our lower back. $50. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. For more info and to register: Info@TheWellspring.org. TheWellspring. org/classes.
Libra Full Moon Drumming Circle – 5:30-6:30pm. Drumming and rattling shift and help clear energy, release what is no longer needed in the physical, mental and spiritual bodies and manifest new energy in our lives. We will celebrate this Libra Full Moon with meditation and ceremony as we send prayers to the planet and those in need of prayers, including ourselves. Bring drums, rattles and/or other musical tools. A few instruments will be available. $12. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929. NEBEvents@gmail.com. NewRenBooks.com.
Arts, 51577 Columbia River Hwy, #D, Scappoose. BodyMindSpiritHealingArts.com. 503-369-7810. NLP Practitioner Certification Training – April 12-15. Empowerment Partnership will offer their Integrative Neuro Linguistic Programming (NLP) Practitioner Certification Training. See News Brief on page 6 for details.
WEDNESDAY, MARCH 28 Men in Motion Challenge – 6-8pm. A hands-on event that promises to challenge all who attend by promoting active, healthy lifestyles through physical fitness, good nutrition and preventive care. Includes an array of Fitness Challenges throughout the studio, food and drinks, raffle prizes and more. Bring a friend to be entered into the grand prize drawing. Muscles in Motion, 17437 Boones Ferry Rd Ste 300, Lake Oswego. 503-699-6948. MusclesInMotion@mac.com.
plan ahead Food in the Treatment of Disharmony – Apr 7-8. 9am-5:30pm. With Rylen Feeney. Designed for those with a background in Chinese Medicine, this class covers all the primary zang/fu patterns and discusses the appropriate nutritional considerations that apply to each pattern. Class focuses on approachable remedies and energetically appropriate food suited for the Western patient rather than the use of traditional Chinese herbs and foods. Eligible for 14 CEU hours. $325. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. For more info and to register: Info@TheWellspring.org. TheWellspring.org/classes.
Life’s most persistent and urgent question is,
‘What are you doing for others?’ ~Martin Luther King, Jr.
Holy Fire II Reiki Level 1 & 2 – Apr 9-10, Mon-Tue 10am-3pm. (2-day certification class). You will learn the history of Reiki, standard hand positions, Japanese techniques, the 3 beginning symbols plus manual and certificate. No previous training required. $375. Body-Mind-Spirit Healing
Hollywood
4420 NE Hancock St. • Portland, OR 503-282-5248 • 8am - 9pm every day www.groceryoutlet.com/Hollywood-OR
Get fantastic wines at prices you’ve only dreamed of!
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Satisfaction guaranteed March 2018
41
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.
sunday
welcome. Info@DayaFoundation.org. DayaFoundation.org. BoYoga.com.
Morning “Loving Kindness” Meditation Group – 10am-1pm. 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. Call or email to register. Group is offered at “no charge”. 3939 NE Hancock, Ste 205, Portland. 503-997-8611. PMR1354@hotmail.com. PaulRakoczyTherapist.com/groups. 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 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.
monday T’ai Chi Chuan: Yang Style – 5:30-6:30pm. With Michael Guida. T’ai Chi Chuan is a Taoist form of exercise and active meditation. Practicing the form promotes greater energy awareness and self-development. All levels welcome. $12 drop-in; see website for specials. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. Info and Register: Info@TheWellspring.org. TheWellspring. org/classes. 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. Douglas Bloch@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 5:456:50pm. The Movement Center, 1021 NE 33rd Ave, Portland. 503-231-0383. Info@TheMovementCenter. com. TheMovementCenter.com.
Tuesday Bo Yoga with Nate Guadagni – 9-10:15am. Bo Yoga blends the best of yoga, qigong and meditation using a unique prop called a Balance Bar. Bo Yoga is safe, adaptive, gentle and most effective for those over 50 or with some physical challenges. Within just a few weeks of classes, you will be able to do the things you enjoy with less pain, stress or risk. With regular practice, you can expect greater strength and flexibility, more energy, a clearer mind and the confidence of knowing how to bring yourself into balance. All levels
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Portland/Vancouver Edition
Free Psychic Healing – By appointment, Tue-Thu. Phone Healing with Rev. Natasha Deakins. Tired of repetitive themes in your life? Make life-altering changes & heal your deepest struggles, anxieties, pains, stress, traumas & issues. Begin a journey toward self-love, respect & joy. Try it free. Call now. 720-499-8469. Psychic@NatashaDeakins.com. NatashaDeakins.com. Feldenkrais Awareness Through Movement Class – 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: MCYoga. com/calendar. Red Tent Qigong for the Female Body – 6:30-8pm. 1st & 3rd Tues. Cultivate the divine feminine through ancient Daoist practice forms. We nourish and encourage the deepest life force within the body—whether for life’s various creative aspects or a physical relationship—while developing self-reverence for the body. Internal Alchemy builds vital essence thru breath work and the body’s esoteric Daoist gates. All practices are done fully clothed; wear comfortable, loose layers. $15. Opening to Life Studio, 407 NE 12th Ave, Portland. Healing from Depression & Anxiety Support Group – 6:30-9pm. See Monday listing for details. Tuesday Night Weekly Meditation – 7-8pm. Cultivate presence in your life through meditation, sacred play and centering techniques. Learn to transform and release heavy energy from the body, mind and energy field. We focus on different methods each week to enhance or build a foundation for your own practice. $10. Rising Fire Shamanism: School & Healing Center, 1829 NE Alberta St, Ste 5, Portland. 503-2885175. RisingFire.One@gmail.com. Rising-Fire.com.
wednesday Free Psychic Healing – see Tuesday listing for details. Amma Therapy Student Clinic II – thru May 30. The Wellspring School’s Amma Therapy Student Clinic is a perfect way to experience a full Amma Therapy treatment at an affordable price from one of our soon-to-graduate Amma Therapy students. Appointments available for all ages. Check website for dates and times. $35. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-6881482. Info and Register: Info@TheWellspring.org. TheWellspring.org/classes (clinic tab). 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.
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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@The MovementCenter.com. TheMovementCenter.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.
thursday Free Psychic Healing – see Tuesday listing for details. T’ai Chi Chuan Yang Style – 9-10am. With Michael Guida. T’ai Chi Chuan is a Taoist form of exercise and active meditation. Practicing the form promotes greater energy awareness and self-development. All levels welcome. $12 drop-in; see website for specials. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. Info and Register: Info@TheWellspring.org. TheWellspring.org/classes. Qigong – 4-5:15 pm. Discover this gentle method of improving vitality and balance. Through simple body movements coordinated with breath, we reclaim health. Build energy with this moving meditation, rather than expend energy. Known as “acupuncture without needles”, we utilize the body’s energetic pathways to clear blockages for a better ‘qi’ flow. Forms can also be done while seated. First class is free. Epidavros Spa, 223 E Powell Blvd, Gresham. The Spiritual Quest – 6:30-8pm. Every other Thursday. A course in Practical Spirituality from Mark and Elizabeth Prophet. Transform your life, find inner peace and wholeness. Study in a group setting with other like-minded people. Discover your ultimate purpose in life. Learn about karma and reincarnation and how to dissolve past and present issues. Sponsored by the Summit Lighthouse. Free. Orchards, Vancouver. Call for directions. 360-984-6759. paull@hei.net.
friday Feldenkrais: Awareness Through Movement – 10:30-11:30am. With Susan Marshall, Guild Certified Feldenkrais Practitioner, ERYT-200 Yoga Teacher. Influenced by yoga and martial arts, Dr. Moshe Feldenkrais developed a series of lessons designed to improve life through movement, to encourage conscious attention to small movements. By engaging the brain and nervous system, people learn in a simple, pleasurable way. $12 drop-in; see website for specials. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. For info and to register:Info@TheWellspring.org. TheWellspring. org/classes. Learn, Grow and Play: Inner Essence Weekly Workshops – 1:30-2pm. Rehab – 2nd Friday of the month. Activate, retain and regain stability and strength in a functional pattern that teaches you how to move as a whole body. Love Your Spine – 3rd Friday. Gain new insight into honoring your spine and how to create movement in your daily life with
classifieds
Celestial Living Arts
Fee for classifieds is $20 for up to 50 words. $1 per word for additional words. To place listing, email content to Calendar@NAPortland.com. Deadline is the 12th of the month. #1 Premium CBD (Cannabidiol) Hemp Oil – Pain, Anxiety, Sleep, Focus. 954-415-0942. PureScienceLab.com. Natural Specialty Food, Snacks, Soda and Gifts from JW Merc – Monthly feature: “get-to-know-us” intro boxes (3 to choose from) includes real maple syrup, Oregon hazelnuts, Mineral Refresher and more. Free office delivery in PDX/’Couv. Cash/check OK - C-Cards via PayPal on website. Call/text 208-424-0042 or write JWMerc@gmail.com. Portable Near Infrared Sauna – Safe and energy efficient. Insulated tent measures 4x4x5, wooden stool, bamboo mat, lamp housing, 4 bulbs, skin brush, protective sunglasses. All materials rated non toxic. Boosts metabolism. Releases toxins. Raises body temperature killing virus and bacteria. $700/OBO. Pics and more info at tinyurl.com/saunabundle. JeanetteMarie Rinehart@gmail.com. subtle exercises. How To Class - 4th Friday. Learn how to manage your sore muscles with tricks and tips. Hands-on class. Classes $10 for non-members, free for members. RSVP; space is limited. Inner Essence Chiropractic & Healing Center, 2205 N Lombard St, Ste 101, Portland. 503-893-4407. InnerEssence Chiro@gmail.com. InnerEssenceChiro.com. 100 Handprint Healing Ritual – 5:30-7:30pm. First three Fridays each month. A powerful ceremony from the Tibetian Buddhist tradition to address challenges to physical, mental or emotional health. Call to reserve a place. The Movement Center, 1021 NE 33rd Ave, Portland. 503-231-0383. Info@TheMovementCenter. com. TheMovementCenter.com.
saturday Hypnosis for Weight Loss – 2-5pm. Reawakening from within. Natural, simple, easy weight loss program using hypnosis, qigong and nutrition. Space is limited; call to RSVP. 15800 SW Stratford Loop, Tigard. Sue Wiebe 503-267-8074. SueWiebe1234@ yahoo.com. ReawakeningFromWithin.com.
Monthly Forecast
March 2018 © Liz Howell
T
hroughout the month, we experience an amplification of some of the greatest wounds to our collective soul, opening the portals for further wounding or, instead, some kind of universal healing. Aligning with truth in action and seeking compassionate connection will carry a higher vibration. This choice will offer an opportunity to sync more creatively with the powerful energetics in play. We enter the first retrogrades of the year this month as Jupiter and Mercury cover similar ground in their intent for clarification. Jupiter will investigate the deep, hidden Scorpion waters while any potentially overstated promises on the horizon are subject to a closer look by Mercury in Sagittarius. The point where perception and reality meet is up for review. If we are not in full possession of the truth of things, and if we are not seeing the big picture clearly, this will be our invitation to rethink, refocus and reset our intentions. The creative potentials for the month of March are high. The question is: What are you creating? And, is it a force for good that resonates with the emerging consciousness of the times.
Mantras and musings for the month of March: Pisces (Feb 19-Mar 20): The essence of warriorship, or the essence of human bravery, is refusing to give up on anyone or anything. ~Chögyam Trungpa Rinpoche Aries (Mar 21-Apr 19): Connection with others loosens the bonds of self-concern and helps us find our best course of action in the world. ~Henry Shukman Taurus (Apr 20-May 20): The problem, if you love it, is as beautiful as the sunset. ~J. Krishnamurti Gemini (May 21-Jun 20): It is important during such dispiriting times to recall the infinity of small actions that support what is good in life. ~James Shaheen Cancer (Jun 21-Jul 22): The obstacle is the path. ~Zen proverb
The number one root of all illness, as we know, is stress. ~Marianne Williamson
Leo (Jul 23-Aug 22): Without fail, life will deliver the creative energy we need to change into the new thing we must become. ~Rob Brezsny
Virgo (Aug 23-Sep 22): Appreciative joy is a natural expression of our best humanity. ~Judith Simmer-Brown Libra (Sep 23-Oct 22): Anyone who enjoys inner peace is no more broken by failure than he is inflated by success. ~Mattieu Ricard Scorpio (Oct 23-Nov 21): We need not be limited by our stories. We are much more mysterious than they are. ~Mark Epstein Sagittarius (Nov 22-Dec 21): Fear is a natural reaction to moving closer to the truth. ~Pema Chödrön Capricorn (Dec 22-Jan 19): ): You don’t have to be a highly evolved paragon of enlightenment in order to ease suffering and bestow blessings. ~Caroline Myss Aquarius (Jan 20-Feb 18): Enlightened society is created one conversation at a time. ~Sakyoong Mipham Rinpoche
Pisces! Celebrate your birthday with 15% OFF astrology readings with month.
Liz@CelestialLivingArts.com | CelestialLivingArts.com March 2018
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CELEBRANT/MINISTER NW SPIRITUAL COLLECTIVE
ALL WAYS WELL ACUPUNCTURE & WELLNESS
Marie Marks BA, STT, IWA 360-609-6498 NWSpirtualCollective.com
Rebecca MH Kitzerow, LAc Jonathan Irvin, LAc 503-548-4403 AllWaysWell.com
Celebrant/Minister: weddings, rite of passage, blessings, prayers, meditations, cultural and custom design ceremonies. Transformational Advocate: spiritual guidance & mentoring.
Voted Favorite Natural Health Center 2017, Favorite Acupuncturist 2014 to 2017. Now in Portland and La Center. Facial Rejuvenation, Chinese Herbs. Book online!
CHIROPRACTIC judith boothby, ms dc pc
SARASVATI INSTITUTE OF AYURVedic yoga THERAPY
Dr Boothby utilizes a soft tissue technique to relieve structural tension on the nervous system and restore ground support to the body.
Susan Bass, Ayurvedic Practitioner, Ayurvedic Yoga Therapist, C-IAYT, E-RYT 500 857-919-2866 AyurvedicYogaTherapy.org 200, 300 & 600-hour Ayurvedic Yoga Therapy Certification Programs Portland’s first Ayurvedic Yoga Therapy Certification Program. Hours from our programs apply to Yoga Alliance, NAMA, AAPNA & IAYT.
body screening
NORTH PORTLAND WELLNESS CENTER
Chiropractic, Acupuncture and Massage 4922 N Vancouver Ave, at Alberta St 503-493-9398 NorthPortlandWellness.com
RADIANT BODY THERMOGRAPHY 1314 NW Irving St, #705 Portland, OR 97209 503-775-1812 Info@RadiantBodyThermography.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.
BOoks, gifts, & events
We specialize in Injury Treatment, Auto Accident Recovery, Acute & Chronic Pain Relief and Family Health & Wellness. At the North Portland Wellness Center our dedicated team provides effective medicine in a warm, comfortable environment.
inner essence chiropractic and healing CENTER Vitalistic Chiropractic, Naturopathic, and Rolfing 2205 N Lombard St, Ste 101 Portland, OR 97214 503-893-4407 InnerEssenceChiro.com
NEW Renaissance
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
Portland/Vancouver Edition
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.
1620 SE Ankeny St, Portland, OR 97214 503-233-0943 ThirdWayChiropractic.com
Ayurveda
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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 Mastery Linda Lawson Mentor and Coach 720-301-3993 Heartlink-Ed.com
CRANIOSACRAL THERAPY QUANTUM STILLNESS CRANIOSACRAL 3695 NW South Rd Portland, OR 97229 917-588-6015 SeaCummins.com
RUBATO CRANIOSACRAL THERAPY 10403 SE 10th St, Vancouver 360-624-5151 JimIvories.net
Help with whiplash, migraines, PTSD, concentration, dizziness, TMJ, neck/shoulder/back pain, and more--in a peaceful setting. Jim Templeton, LMP #MA00013314
dentist AAdvanced Dental
Dr Inna Shimanovsky, DMD 1508 Washington St, Oregon City 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.
Aesthetic Dentistry of Lake Oswego 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.
Dental Designs
Lance J. Heppler DMD, FAGD 900 SE Chkalov Dr, Vancouver 360-896-1449 DentalDesignsVancouver.com Dr. Lance Heppler’s mission is to put patients at ease. His friendly demeanor is easy to talk to and his attention to detail means you’ll always be getting the very best in dental care. His approach to dentistry is to meet patient needs by blending art, science and intuition. Dr. Heppler follows an amalgam removal protocol to safely remove mercury fillings.
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 Body-Mind-Spirit Healing Arts LLC
Patty Oliver, Akashic Records Soul Realignment® Master 503-369-7810 BodyMindSpiritHealingArts.com Release yourself from past-life karma with an in-depth reading and clearing of your Akashic Record. Conducted by phone, Skype or in-person.
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
energy healing 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 and hip pain, recover from workplace, auto and bike accidents, sleep better and more. Find out why Norman Doige, MD in his 2015 NY Times Bestseller, The Brain’s Way of Healing, highlights the Feldenkrais Method® as applied neuroplasticity—using your brain and nervous system for effective recovery.
Functional Medicine A NEW WAY CLINIC
9320 SW Barbur Blvd, Ste 165, Portland 503-545-6285 ANewWay.clinic
Dr. Tal Cohen integrates Functional medicine, Chinese and Japanese medicine, nutrition therapy, and herbal medicine to find and treat the root cause of your symptoms.
HEALTH INTUITIVE MEDIUM BE-JOY!
Readings By Phone or InPerson 1316 NW 23rd Ave, Portland 503-805-7403 Be-Joy.com
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.
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hypnoTHERAPY
holistic education
LOVING KINDNESS HypnoSIS
The Wellspring School for Healing Arts
Laney Coulter, BCH, NLP 7135 N Vincent Ave, Portland 503-289-3614 Laney@LovingKindnessHypnosis.com LovingKindnessHypnosis.com
2440 NE MLK Jr Blvd, Ste 202 Portland 503-688-1482 TheWellspring.org
Laney is a Board Certified Hypnotist who is available to help you with the following and more: Fertility, Business Success, Motivation, General Sadness, Weight Mastery, Smoking Cessation, Relationship Issues, Phobias, Anxiety, Anger Issues and Breaking Habits.
Offering comprehensive training and education in Wholistic Nutrition, Chinese Medicine, Amma Bodywork Therapy, Herbs and Movement Arts since 1995.
HOLISTIC LIFE GUIDE LANDSCAPING
JAMIE “CEDAR” ROGERS, MA 503-621-6178 Cedar@CedarPathways.com CedarPathways.com
Blossom
Interpret messages from the body, heart, and spirit, transform blockages, and explore heartcentered life direction. Holistic approach, utilizing artistic, energetic, reflective, and metaphoric pathways.
1829 NE Alberta St, Ste 8 Portland, OR 97211 503-837-3557 Info@BlossomPdx.com BlossomPdx.com At Blossom, it is our goal to meet your landscape and construction needs while providing ecological and sustainable solutions for the environment.
holistic Wellness massage
COHESIVE THERAPY HEALING & REJUVENATION CENTER
MIKI MORROW, LMT
2400 Broadway St, Vancouver WA CohesiveThearpy.org
Yaimayu Massage 201 SE 124th Ave, Ste 202 Vancouver, WA 98684 360-608-0135 MikiWaMassage.com Facebook.com/Yaimayu Lic. MA00025265
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.
ORGANIC SALONs REV!VE organic Salon
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.
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
HEALTH MATTERS
Constance Coquillette, MSW 971-404-5174 Lisa Fishman, MA 425-736-4784 HEALTH MATTERS NORTHWEST LLC HealthMattersNW.com
OREGON SCHOOL OF MASSAGE Training LMT’s for over 25 years 9500 SW Barbur Blvd, Portland 503-244-3420 OregonSchoolOfMassage.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
We offer massage and bodywork courses for aspiring massage therapists, licensed professionals and the general public.
TAROT READINGS Dynamic, Insightful, Empowering
Crystal Chakra Healings Resolve Major Life Issues Now Gina Crystal 360-984-6837 radiantcrystal@att.net ginacrystal.com
425.736.4784
www.healthmattersnw.com
reiki
SUPERIOR SPORTS NUTRITION & WEIGHT LOSS
VICKI MCARDLE
Ellen Gyberg, Holistic Nutrition Expert 360-601-0137 Superior-Nutriton.net
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Usui/Holy Fire Reiki Master Portland, OR 503-939-4357 VickiMcArdle.com
NAPortland.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.
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
therapy/counseling EMOTIONAL PEACEMAKING
Hypnotherapy/Energy Psychology Val Jolley C.Ht, P.NLP, EFTP, QTP ValJolley.com
JULIE GLASER,
MA, LPC, CADCIII Counseling & Hypnotherapy 2304 E Burnside, #2 Portland 503-752-1893 JulieGlaser.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 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.
GoodBeginningsYoga@yahoo.com GoodBeginningsYoga.com Prenatal + Mom & Baby yoga with Sound healing. Classes in North Portland.
KARMA YOGA & FITNESS
13031 SE 84th Ave Clackamas, 97015 503-482-8620 Info@KarmaYogaAndFitness.com KarmaYogaAndFitness.com
SARASVATI INSTITUTE OF AYURVedic yoga THERAPY
Susan Bass, Ayurvedic Practitioner, Ayurvedic Yoga Therapist, C-IAYT, E-RYT 500 857-919-2866 AyurvedicYogaTherapy.org 200, 300 & 600-hour Ayurvedic Yoga Therapy Certification Programs Portland’s first Ayurvedic Yoga Therapy Certification Program. Hours from our programs apply to Yoga Alliance, NAMA, AAPNA & IAYT.
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.
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