Natural Awakenings Portland May 2015

H E A L T H Y

L I V I N G

FREE

LITTLE FOODIES

Kids Can Start Early in Loving Veggies

H E A L T H Y

P L A N E T

feel good • live simply • laugh more

BOSOM BUDDIES

Natural Approaches to Breast Health

EATING SKINNY

Reach for Veggies for Weight Loss

May 2015 | Portland/Vancouver Edition | NAPortland.com natural awakenings

May 2015

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Photo courtesy of Kenton Waltz Photography (KentonWaltz.com)

letterfrompublisher

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s I write this, I’m watching rain and wind scattering pink cherry blossoms, but at least it feels, and smells, like spring rain now. Every day something new and fresh is making its appearance in the garden, rewarding me for the time I spent on yard work last year. Besides the flowers, the month of May also brings us Mother’s Day, so we dedicate this issue of Natural Awakenings to our mothers, and really all of the women in our lives.

As usual, we have packed our pages full of great articles and resources. For the women, check out “Giving Birth Naturally,” which points out it should be an enjoyable process and not something to fear. “Rethinking Breast Health” explains ways to keep breasts healthy and in optimal condition now, as well as fend off disease in the future. Not to overlook our other family members, we have included an article, “Kids Love Veggies,” that tells us how to instill lifelong healthy habits for our young ones. These, as well as all of our articles, offer some fresh insight and information while being easy reads.

We also have our Celestial Living Arts monthly column for those who want to know what the stars foretell and remember to check out our Calendar of Events and our Resource Guide of natural healthcare and green living leaders in our community.

If you’re reading this, you are already part of our community, and we thank you for joining us! We encourage you to please share your magazine with someone, or pass along the things you learn in the pages of Natural Awakenings.

Take note of the businesses that advertise in our pages—they are here because we share a vision of a healthy, high-quality, green and sustainable future. And you’ll find even more resources on our website, NAPortland.com.

Natural Awakenings readers are always on the lookout for things that are good, and fresh and local, and we’d love to hear from you what topics you would like us to cover. We like to know what our friends are up to, and Natural Awakenings is not a one-way medium. We love hearing from our readers and getting ideas from you on what you want to learn more about. If you have information to share, or there’s something you’d like to see in our pages, please contact us at 503-4196430 or drop a line to Publisher@NAPortland.com.

Feel good. Live simply. Laugh more.

contact us Publishers Jason Baker Felipe Perez Editors Jason Baker Marsha Baker Design & Production Dan Patric Calendar Editor Felipe Perez Advertising Sales Jason Baker 503-816-1114 Liz Howell 503-922-2698 Dan Patric 415-425-2634 9690 SW Eagle Lane Beaverton OR 97008 Phone: 503-419-6430 Fax: 1-888-412-5852 www.NAPortland.com © 2015 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. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen.

Please call to find a location near you or if you would like copies placed at your business.

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

SUBSCRIPTIONS Subscriptions are available by sending $15 (for 12 issues) to the above address.

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Publish a Natural Awakenings Magazine in Your Community Share Your Vision and Make a Difference • Meaningful New Career • Low Initial Investment • Proven Business System • Home Based Business • Exceptional Franchise Support & Training

Natural Awakenings recently won the prestigious FBR50 Franchise Satisfaction Award from Franchise Business Review. To learn more visit: franchisebusinessreview.com

Natural Awakenings publishes in over 95 markets across the U.S. and Puerto Rico • • • • • • • • • • •

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2015 Body-Mind Centering Association Conference

®

Body as Ecosystem: Somatic Landscapes

July 24 – 26, 2015

Reed College, Portland, Oregon, USA Pre-conference Workshops: Daria Halprin: July 22-23 Bonnie Bainbridge Cohen: July 23-24 www.bmcassociation.org/conferences

contents 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.

14 RETHINKING

BREAST HEALTH

Natural Ways to Keep Breasts Smooth, Pain-Free and Firm, while Reducing the Risk of Cancer

by Lisa Marshall

18 GIVING BIRTH NATURALLY

Conscious Choices Lead to Less Intervention Body-Mind Centering® is a registered service mark and service marks of Bonnie Bainbridge Cohen, used with permission.

and BMCSM are

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by Meredith Montgomery

22 KIDS LOVE VEGGIES How to Instill Healthy Lifelong Habits

by Clancy Cash Harrison

24 24 EATING SKINNY

Why Vegans and Vegetarians are Naturally Trim

by Judith Fertig

26 FLEXING

OUR MUSCLES

Weightlifting Makes Us Fit, Healthy and Self-Confident

by Debra Melani

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8 newsbriefs 10 healthbriefs

12 globalbriefs

10 13 ecotip 18 healingways 22 healthykids 24 consciouseating 12 26 fitbody 13 29 calendar 31 classifieds 32 resourceguide 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@ NAPortland.com. Deadline for editorial: the 12th of the month. calendar submissions Email Calendar Events to: Calendar@NAPortland.com or fax to 888-412-5852. Deadline for calendar: the 12th of the month.

Nature proves it every day When something is healthy, it is beautiful too.

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by Portland Monthly magazine

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.

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May 2015

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newsbriefs Common Ground Member Drive Ends May 17

C Natural Awakenings Top 50 Franchises Natural Awakenings has been named one of 200 companies in the Franchise Business Review’s 2015 Top Franchises Report. The healthy living magazine was one of five franchise companies cited as best-in-class in the advertising and sales category. To select the top franchises across industries and performance categories, the organization surveyed more than 28,500 franchisees.

“We feel privileged that it was our franchisees’ expression of high satisfaction that earned us this award,” says Sharon Bruckman, CEO of Natural Awakenings Publishing Corp. “Gaining this recognition proves that our process of providing franchisees with editorial, promotional and operational support, partnered with their enthusiastic dedication in individual markets, serves communities well. Together, we are nourishing and growing a healthy living consciousness in America.” The network now encompasses nearly 100 franchisees nationwide and in Puerto Rico.

Franchise Business Review, headquartered in Portsmouth, New Hampshire, is a national franchise market research firm that performs independent survey of franchisee satisfaction and franchise buyer experiences. 2015 marked its 10th annual Top Franchises Report.

For more information, call Anna Romano at 239-530-1377 or visit NaturalAwakeningsMag.com and FranchiseBusinessReview.com. See ad, page 5.

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Portland/Vancouver Edition

ommon Ground Wellness Center’s (CGWC) spring member drive is currently in progress, with a goal of 100 new or renewing members by their May 17 party. All new members who sign up during the drive will receive a free soak on the day they sign up as well as on May 17.

Those who pay the full $250 up front will also receive a free stainless steel water bottle.

The annual co-op member meeting is May 17 with a free soak/sauna for members from 10 a.m. to noon or from 4 to 6 p.m., with the co-op meeting/elections and party from noon to 4 p.m. The event will take place at CGWC, located at 5010 NE 33rd Avenue, Portland.

Enjoy an afternoon of musical entertainment, sample wellness sessions, enjoy free member soaks, food (barbeque, kombucha and other fun non-alcoholic drinks) and fun. Bohemian Brew and Blacque Butterfly will be performing, and line dance instruction will also be part of the afternoon entertainment.

Join Common Ground’s cooperative to celebrate this amazing communityowned resource for health and wellness and make your voice heard, vote for board representatives and help steer the direction of the co-op. As members, cast ballots for new co-op board representatives, participate in the local economy and learn about co-op values and principles.

For more information about Common Ground Wellness, visit CGWC.org.

Teff Love: Adventures in Vegan Ethiopian Cooking

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mport the delicious flavors of Ethiopia right to your own kitchen! Kittee Berns, local author of TEFF LOVE: Adventures in Vegan Ethiopian Cooking, forges a new direction in vegan cuisine, demystifying the authentic flavors of Ethiopian food with easy to prepare, whole foods based recipes.

Berns introduces the three staples of Ethiopian cooking: a berbere spice blend, injera (fermented sourdough), and ye’qimem zeyet, a veganized version of clarified butter. Equipped with these basics, it will be easy to excite family and friends with many of the popular dishes found on veggie combo platters in restaurants all over North America.

Potatoes, Carrots, and Cauliflower in a Spicy Sauce (ye’atakilt wot), Split Peas in a Mild Sauce (ye’ater kik alicha), Tender Stewed Collard Greens (ye’abesha gomen) and Mocha Teff Brownies are just a few of the featured dishes in this book.

Recipes are almost entirely gluten- and soy-free, or can be made so with easy adaptations.

Complete with grocery lists, ingredient resources, time-saving techniques, menu suggestions and tips for preparing multiple dishes for a crowd, TEFF LOVE provides everything needed to experience traditional Ethiopian dining at home.

Berns has been an ethical vegan for over 24 years, and a gluten-free vegan since 2008. She is the author of the cookzine Papa Tofu Loves Ethiopian Food and the creative force behind the popular blog Cake Maker to the Stars. Follow her online at KitteeKake.Blogspot.com.

NAPortland.com

QDoc Film Festival May 14-17

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Doc—Portland’s Queer Documentary Film Festival—kicks off its 9th festival with the screening of Game Face at 7 p.m. on Thursday, May 14 at The Hollywood Theatre. Filmed in several locations around the country, including Portland, the documentary follows MMA fighter, Fallon Fox, and rising college basketball player, Terrence Clemens, as they train and compete against other athletes in their respective sports. The resulting work is a powerful coming out story of two athletes at the top of their game, seeking to be seen, accepted and permitted to compete as equals among their peers.

Filmmaker Michiel Thomas, Fox and Clemens will be in attendance. (Rumor has it that gay former NBA player, Jason Collins, who appears in the film, will also be attending opening night—stay tuned for more information.)

After the Q&A, from 9 to 11:30 p.m., there will be an Opening Night Party held at Velo Cult at 1969 NE 42nd featuring beer, wine and catering by Pambiche. Tickets for the film and Opening Night Party are $25. Festival Passes are $75 and include admission to all screenings and the Opening Night Party. Advanced tickets and passes are available at QueerDocFest.org.

QDoc is the only film festival in the world devoted exclusively to LGBT documentaries. The festival was founded in 2007 by Russ Gage, who has an extensive history in the film festival world, beginning with Frameline in San Francisco, and David Weissman, documentary filmmaker best known for the films We Were Here (2011) and The Cockettes (2002).

For more information, visit QueerDocFest.org.

Restoration Specialists Now Offering Same-day Full-smile Dental Implants

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ocally owned and operated, Restoration Specialists is Portland’s new premier same-day, full-smile dental implant center. The team of world-renowned Restoration Specialists, prosthodontists and oral surgeons provides complete-smile dental implementation, which gives patients with dentally compromised mouths an entirely new top and bottom row of realistic, long-lasting prosthetic teeth in just one day.

Restoration Specialists becomes the only dental implant office to engage a patient’s primary dentist in the process and to make available comprehensive care beyond the first 12 months after surgery. Patients can opt to return for routine care and checkups in addition to or instead of regular dentistry visits. This flexible, comprehensive option is an industry first.

“At Restoration Specialists, you can go home with a completely new, permanent smile in just one day,” said co-owner Dr. Brian Bray. “And for as long as you require our care, we’ll be here to help.”

Headed by Dr. Bray, an experienced prosthodontist, and Dr. Bryce Potter, an accomplished 20-year veteran of oral and maxillofacial surgery, the team is made up of Portland’s leading oral specialists. Together, they deliver a fully coordinated, highly communicative treatment approach that gives the patient significant insight and lots of personal attention.

“Restoration Specialists makes the dental implant process as easy as possible for our patients while renewing their self-confidence, enthusiasm and overall health,” states Dr. Bray. “We believe our work to be truly life changing.”

200 Hour Hatha Yoga Teacher Training October 2015 May 2016

Registered with Yoga Alliance The Movement Center Yoga Studio 1021 NE 33rd Ave, Portland OR 503-231-0383 mcyoga.com • info@mcyoga.com

For more information, visit SmileRestorationSpecialists.com. natural awakenings

May 2015

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healthbriefs Reflexology Couples Class at PCC

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ancie Hines, MA, LMT and National Board Certified Reflexologist, will be teaching a reflexology basics class for couples at Portland Community College (PCC), Sylvania Campus, on May 9 from 10 to 11:20 a.m. Cost for this 80-minute, noncredit class is $39 and includes hand and foot charts for each student.

Our hands, feet, and ears are mini-maps of our entire body. Learn how to use reflexology charts and thumbs/fingers techniques to clear sinuses, relax the back and more. Help yourself and help your partner.

For more information, visit PCC.edu and search reflexology for couples.

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Rehabilitating the Digestive System Naturally

anufacturers add preservatives to food products in order to reduce spoilage by killing bacteria and fungus in the container. But that can do the same in the gut, killing good bacteria that help the body absorb nutrients and digest food.

Diets high in sugar and carbohydrates also harm the gut, feeding intestinal fungus such as Candida and allowing it to take over.

According to Steven Frank, founder of Nature’s Rite, an herbal remedies company, a well-balanced, three-pronged approach can rehabilitate the digestive system. The first step is to kill off the bad bacteria and irritating fungus with a broad-spectrum antimicrobial that is biocompatible, yet effective. Frank suggests an enhanced aqueous colloid of silver that is optimized to help clear the microbes out of the digestive system. It’s best taken on an empty stomach, dosing two ounces every two hours for two to three days; this prepares the system for enhanced effectiveness of the following treatment.

The second step is taking a good probiotic daily for at least one month. Finally, take a combination of herbs to increase mucus to protect the digestive system and reduce histamine sensitivity, allowing the intestines to rebuild a healthy lining.

Steven Frank, innovated herbalist, suggests a combination of plantain, licorice, aloe vera, peppermint, marshmallow root and slippery elm bark.

When working to heal the body, basic building blocks are required, so it’s critical that those using this approach take 2,000 milligrams of vitamin C, 10,000 international units of vitamin D and a good B-complex daily.

For more information, call 888-465-4404 or visit NaturesRiteRemedies.com. See ad, page 25.

Heart Disease Detected Early with Breath Testing

R Worry never robs tomorrow of its sorrow, it only saps today of its joy. ~Leo Buscaglia

Portland’s Premiere Organic Salon.

Ammonia-free Organic Color Hi-Lites and Designer Cuts.

esearch published in the Journal of the American College of Cardiology has found that breath testing can reveal potential heart disease and artery problems quickly and efficiently. Testing 31 patients with pulmonary arterial hypertension (PAH) together with 34 healthy control subjects, the study found that concentrations of volatile gases such as propanol, ethanol and ammonia were significantly different among the heart disease patients.

It also found that the breath can reveal specific details about the heart’s condition.

The breath test can be analyzed in fewer than 30 minutes.

r Book tymoeunt appoinne or onli l! cal

HairapyPDX.com 4460 SW Garden Home Rd. Portland, OR 97219

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Portland/Vancouver Edition

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The Naked Eye Book Tour at New Renaissance Books

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athan Oxenfeld wore glasses and contacts for 15 years before learning there was a way to improve his eyesight naturally. Regularly practicing yoga, meditation and the Bates Method helped him give up his glasses for good.

Oxenfeld is teaching an Eyesight & Insight Improvement Workshop at New Renaissance Books, located at 1338 NW 23rd Avenue, in Portland, on Sunday, May 24 from 1 to 4 pm. Call 503-224-4929 for ticket information.

Oxenfeld became a certified teacher of the Bates Method and began helping other people improve their vision naturally in Asheville, North Carolina, in 2013. In 2014 he wrote his first book, Give Up Your Glasses for Good: Holistic Eyecare for the 21st Century, and is now traveling the country with The Naked Eye Book Tour sharing his success story, raising awareness of holistic eyecare by giving talks and teaching workshops, and encouraging others to explore natural alternatives to glasses, contacts and surgeries. Follow along by subscribing to The Naked Eye Podcast on iTunes, which is documenting the threemonth 15-city cross-country journey.

“Not enough people know that vision can improve,” says Oxenfeld. “I want to change that.” He adds that holistic eyecare addresses the root causes of vision problems instead of just treating the symptoms. People who have nearsightedness, farsightedness, astigmatism, glaucoma, cataracts and more will be happy to learn that there are ways to prevent and reverse these vision problems.

For more information, visit NewRenBooks.com. For more on Nathan Oxenfeld, visit IntegralEyesight.com.

Benefits of Prenatal Yoga

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renatal yoga is one of the best ways to prepare for pregnancy and labor. It helps to reduce stress, ease the common aches and pains of pregnancy, and prepares the mother both physically and mentally for birth. Most of all, it will help establish a special bond with your baby. Some of the benefits include: nurturing a proper posture and flexibility, building strength and stamina, alleviating shoulder and upper back tension, releasing lower back tension and calming the nervous system.

As a yoga instructor for the last 14 years, Edith Shamrell has seen many mothers-to-be benefit from prenatal yoga. And as a mother of two healthy (and large!) baby daughters whom she had after the age of 37 and delivered naturally, she knows personally how important it is to properly prepare the body for the birthing experience. According to Shamrell, prenatal yoga is an excellent way to do this.

As with any activity during pregnancy, a mother-to-be should be prudent and discuss it with her doctor. During yoga practice, don’t hold your breath (some breathing techniques are not suitable during pregnancy). Stay hydrated. Avoid postures that put pressure on your abdomen. Don’t overdo it!

Edith Shamrell is a yoga therapist, pre- and postnatal yoga instructor, pre- and postnatal Pilates specialist instructor and on her way to becoming a child birth educator. She holds international trainings from Europe and India as well as the U.S. To learn more, visit Pregnancy YogaAndBeyond.com or contact Shamrell at YogaBeyond@yahoo.com.

Oregon School of Massage Handmade Careers ~ Summer Term begins June 22nd

Attend a Free Training Preview

May 14 at 6:30PM

Reflexology for Women

June 27 - Sat 9AM-5PM $150 9500 Barbur Blvd. #100 Portland, OR 97219 OregonSchoolofMassage.com natural awakenings

May 2015

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

Corporate Climate

Companies Slowly Embrace Sustainability

1637 LAUREL STREET, LAKE OSWEGO

I have found that if you love life, life will love you back. ~Arthur Rubinstein

The 2015 State of Green Business report (Tinyurl. com/2015GreenBusinessReport), which assesses the environmental performances of companies worldwide, along with the trends to watch, is produced by GreenBiz, in partnership with Trucost.

Collectively, companies have been nibbling at the edges of challenges such as climate change, food security, ecosystems preservation and resource efficiency. One measure of corporate engagement going forward will be proactive involvement on political issues that could accelerate the transition to a low-carbon and more sustainable economy. It remains to be seen whether companies can afford to sit on the sidelines, letting the political process unfold, or worse, play defense against changes that might roil their status quo.

2015 will be an interesting year on multiple fronts, especially with the launch of the new sustainable development goals at the United Nations (UN) in New York this fall, along with UN climate talks in Paris in December. Both will be tests of corporate engagement and resolve in driving the kinds of change many of their CEOs publicly call for. The reports’ findings of companies’ progress in greenhouse gas and emissions, air pollutants, water use and solid waste production are all leveling off or even declining.

Animal Genocide

‘Lethal Control’ Trades Off Species Over the next four years, the U. S. Army Corps of Engineers will shoot 16,000 double-crested cormorants nesting near the Columbia River, in Oregon, at a cost of $1.5 million a year and eliminate almost 100 sea lions because both feed on endangered salmon and steelhead trout. “If people knew how many animals are killed at taxpayer expense, they’d be horrified,” says Camilla Fox, executive director of Project Coyote, a San Francisco Bay Area nonprofit.

Termed “lethal control”, there’s a growing trend to kill one species to protect another, and not all methods used are humane. In 2012, Dennis Orthmeyer, acting director of California’s Wildlife Services, said, “We pride ourselves on our ability to get it done without many people knowing about it.”

Climate change, reduced habitat and food supplies, and the introduction of non-native species are the result of human interference. “With society’s growing footprint, lethal control can only increase,” observes Michael Scott, a University of Idaho ecologist.

A plan to poison 4,000 ravens will protect greater sage grouse. More mountain lions will be killed to save bighorn sheep. The human rampage goes on, and concerned citizens are advised to urge lawmakers to end lethal control and protect wildlife habitat sustainably.

Take action at Tinyurl.com/AnimalLiberationFrontCampaign.

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ecotip Raised Right

Organic Flowers Honor Mom and Mother Earth

Dirty Dollars

Stores Filled with Toxic Products HealthyStuff, a project of the Michiganbased Ecology Center, in collaboration with the Campaign for Healthier Solutions (CHS), has released a report, A Day Late and a Dollar Short: Discount Retailers are Falling Behind on Safer Chemicals, about toxic chemicals found in dollar store products.

It includes test results for 164 dollar store products such as toys, jewelry, school supplies and household items and found that 81 percent contained at least one hazardous chemical above a level that generates concern.”

The campaign sent a letter to the CEOs of the four largest dollar store chains, including Family Dollar, Dollar Tree, Dollar General, and 99 Cents Only, urging them to stop the sale of these unsafe products, especially to communities of low-income and ethnic families that already live in more polluted areas and food deserts, and adopt policies that will instead protect both customers and their own businesses. Combined, these discount chains have annual sales totaling more than $36 billion and operate more stores nationally than Walmart.

The CHS is asking for a comprehensive set of reforms; communities need to let dollar store chains know that they want safer products and join local and national efforts advocating for nontoxic products.

The Mother’s Day tradition of gifting mom with flowers, including such perennial favorites as lilies, orchids, tulips and roses, can be practiced in a sustainable manner. Buying organic varieties protects workers, families and the environment.

Flowers grown with conventional techniques contribute to the contamination of groundwater and streams through fertilizer and pesticide runoff that can also threaten animal species. Many of the cut flowers are grown in South America, where farms continue to use pesticides that are restricted in the U.S. and cited as highly toxic by the World Health Organization. GreenAmerica. org provides several helpful tips on bringing joy to mom on her special day in eco-friendly ways:

Grow Your Own. Buy organic bulbs or seeds in consumer seed catalogs and retail racks or online from reputable sources that include SeedsOfChange.com.

Children can then grow their own flowers to make them mean even more. Tips for natural weed and pest control, environmentally friendly watering, making raised garden beds and more are posted at EarthEasy.com/yard-garden.

Buy Local and Organic. Support local communities and save shipping costs and energy by purchasing chemical-free organic flowers from a local farmers’ market or community supported agriculture. Online retailers like OrganicBouquet. com and LocalHarvest.org/organic-flowers.jsp offer U.S. Department of Agriculturecertified organic flowers.

Ask Local Florists to Go Organic. Find out if local florists purchase any organic and local flowers, and if not, request that they do so.

Also, eschew plastic wraps and vases for eco-friendly flowers to avoid toxic ingredients and the carbon manufacturing footprint. Fun options to hold and showcase the gift include old, recycled Mason and glass jars and bottles or an artistic vase from an estate sale or antique or thrift shop.

Scroll to Dollar Store Report at Healthy Stuff.org for the complete test results.

Take action at NontoxicDollarStores.org. natural awakenings

May 2015

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RETHINKING BREAST HEALTH Natural ways to keep breasts smooth, pain-free and firm, while reducing the risk of cancer.

by Lisa Marshall

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e’ve been conditioned to narrowly define breast health in terms of pink ribbon campaigns, cancer awareness marches and cold, steel mammography machines.

Nearly 30 years after anticancer drug maker Imperial Chemical Industries (now AstraZeneca Pharmaceuticals) established the first National Breast Cancer Awareness Month in October 1985, many women have come to equate healthy breasts with cancer-free breasts, and assume the most important thing they can do is undergo regular screening.

But amid this chorus, some women’s health advocates are striving to get a different message across: There are a host of steps women can take to not only fend off disease in the future, but keep their breasts in optimal condition today. “We need to change the conversation about our breasts from how to avoid breast cancer and detect it early to how to have healthy breasts and enjoy them,” says Dr. Christiane Northrup, an obstetrician and gynecologist from Yarmouth, Maine, and author of the new book Goddesses Never Age: The Secret Prescription for Radiance, Vitality, and Well-Being.

Healthy Breasts, Healthy Body

In adolescence, breast changes are the first to signal the arrival of womanhood.

When she’s aroused, a woman’s nipples harden and change color. When a woman gives birth, her breasts fill with life-giving milk. “In all these ways, your breasts are deeply connected to your femininity, compassion and sensuality,” says Hawaiian Naturopathic Doctor 14

Portland/Vancouver Edition

Laurie Steelsmith, co-author of Natural Choices for Women’s Health. Because breasts are extremely sensitive to hormonal fluctuations throughout the body, they can also serve as a barometer of overall health. “If you’re having chronic breast symptoms, it can be your body’s wisdom saying, ‘Help. Something’s wrong.’ Women need to listen.”

While some premenstrual swelling and tenderness is normal, exaggerated or persistent pain is often a sign of systemic estrogen dominance in relation to progesterone. It’s common in the years leading up to menopause, but can also hint at impaired thyroid function, because low levels of thyroid hormones have been shown to boost estrogen in breast tissue, advises Steelsmith.

Large, fluid-filled cysts or fibrous lumps, while non-cancerous, can also be a reflection of overexposure to harmful chemicals and toxin buildup, combined with poor lymph flow, notes Dr. Elizabeth Vaughan, an integrative physician in Greensboro, North Carolina. “If a woman has lumpy, bumpy breasts, they probably contain too many toxins, and those toxins are primarily estrogenic.” Addressing such symptoms is important not only to relieve discomfort, but also

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because excess estrogen can fuel future cancer risk, says Vaughan.

Any new, suspicious lump should be evaluated by a professional. Also, severe breast tenderness combined with nipple discharge could be a sign of infection or a problem with the pituitary gland, so it should also be checked. But typically, subtle natural healthcare steps can go a long way toward restoring breast wellness.

For nipple tenderness, Steelsmith recommends chaste-tree berry (175 milligrams [mg] of powdered extract or 40 drops daily). The herbal supplement mimics naturally occurring progesterone in the body, helping to counter estrogen dominance. Vitamin E (400 to 800 international units [IU] per day) and evening primrose oil (1,500 mg twice a day) have also been shown to alleviate breast tenderness.

For fibrous or cyst-filled breasts, Vaughan advises supplementing with iodine (up to 12.5 mg per day via kelp, seaweed or oral tablets) or applying an iodine solution to the breasts at night.

A key constituent of thyroid hormones, iodine helps the liver convert unfriendly forms of estrogen into friendlier forms and flush toxins out of lymph nodes in the breast. Also, steer clear of chocolate and coffee, because caffeine is

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believed to interact with enzymes in the breast, exaggerating pain and lumpiness.

Also consider ditching the bra, says Vaughan. Brassieres can constrict lymph nodes and hinder blood circulation in breasts, locking toxins in and aggravating fibrocystic symptoms. The link between bras and breast cancer risk remains hotly debated, with one 2014 U.S. National Cancer Institute study of 1,400 women concluding unequivocally that, “There’s no evidence that wearing a bra increases a woman’s risk of breast cancer,” while smaller studies from the United States, China, Venezuela, Scotland and Africa suggest a link.

Vaughan, the founder of BraFree.org, says the science is compelling enough that she has chosen to keep her own bra use to a minimum and advises her patients to do the same.

“Obviously, there are certain sports where you should wear a sports bra and there are certain dresses that only look right with a bra,” says Vaughan.

At a minimum, avoid wearing a bra to bed and steer clear of underwires and overly tight bras that leave red marks.

“This is not about guilt-tripping women

into never wearing a bra. It’s about wearing a bra less.”

Beautiful Breasts Naturally

Too small or too big, lopsided or riddled with stretch marks… it seems almost every woman has a complaint about the appearance of her breasts.

That’s a problem, says Northrup, because, “Healthy breasts are breasts that are loved. We have to stop beating them up.”

According to the American Society of Plastic Surgeons, the number of women getting breast implants for cosmetic reasons ballooned from 212,500 in 2000 to 286,254 in 2014.

Physicians—including Northrup— claim that modern implants don’t, in the majority of cases, promote disease like older silicone implants did. Yet even plastic surgeons warn that having implants should be fully thought out, and at some point they’ll probably have to come out. “They are manmade devices, and are not intended to be lifelong. At some point, you will probably have to have further surgery,” says Dr. Anureet Bajaj, an Oklahoma City

plastic surgeon.

Bajaj notes that implants can rupture, forming scar tissue and lending irregular shape to the breast. Often, as a woman ages and her body changes, the larger breasts she chose in her 20s no longer look right and may cause back and shoulder pain. In some cases, implants can also lead to loss of nipple sensitivity. For these and other reasons, 23,774 women—including actress Melissa Gilbert and model Victoria Beckham—had their implants removed in 2014, often following up with a breast lift (using their own tissue) to restore their shape.

I’m interested in women’s health because I’m a woman. I’d be a darn fool not to be on my own side. ~Maya Angelou

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Vaughan sees breast implant removal as a wise and courageous choice to restore optimal breast health. Better yet, don’t get implants in the first place.

“There are a lot of other things you can do to improve the appearance of your breasts,” she advises.

Vaughan recommends breastperking exercises like dumbbell bench presses and flys that tone the pectoral muscles beneath the breasts, making them more resilient and look larger. To prevent or reverse sagging, she again urges women to go bra-free. “We have ligaments in the upper outer quadrant of our breasts called Cooper’s ligaments, and they’re responsible for holding our breasts up. Just like your muscles atrophy when you put your arm in a sling, your Cooper’s ligaments atrophy if you wear a bra all the time.”

In one unpublished, yet highly publicized 2013 study, French Exercise Physiologist Jean-Denis Rouillon measured the busts of 330 women ages 18 to 35 over a period of 15 years and found those that regularly wore a bra had droopier breasts with lower nipples than those that didn’t. In another, smaller, Japanese study, researchers found that when women stopped wearing a bra for three months, their breasts perked up.

Those worried about stretch marks also have options. They can be a sign of inadequate copper, which promotes collagen integrity and helps skin stretch without injury, says Steelsmith. If rapid weight gain is occurring due to adolescence, pregnancy or for other reasons, try taking copper supplements or applying a topical copper spray on the breasts.

Remember to massage your breasts daily, not only as a “search and destroy mission” for early detection of cancerous lumps, says Northrup, but as a way to get waste products flowing out and loving energy flowing in.

“It concerns me that women feel pressured to think of their breasts as two potentially pre-malignant lesions sitting on their chests,” Northrup says.

“These are organs of nourishment and pleasure for both ourselves and others.

We need to remember that, too.”

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

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Bust Musts for Cancer Prevention

by Lisa Marshall

A

ccording to the American Cancer Society, one in eight women will be diagnosed with breast cancer, and nearly 40,000 will die annually of the disease.

But at least 38 percent of those diagnoses could be prevented via diet and lifestyle changes, affirms the American Institute for Cancer Research (AICR).

“For decades, the dominant public message about breast cancer has been about early detection,” says Medical Doctor Robert Pendergrast, an associate professor at the Medical College of Georgia, in Augusta, and author of Breast Cancer: Reduce Your Risk with Foods You Love. “Screening is important, but not nearly enough attention is being paid to prevention.” Here’s what we can do to keep cancer at bay or from recurring.

Eat more veggies: Cruciferous vegetables, like broccoli, cauliflower and Brussels sprouts, are loaded with indole-3-carbinol, or I3C, a potent anticancer compound that helps break down excess estrogen and convert it into a more friendly, or benign form, says Steelsmith. One study in Alternative Medicine Review found that women that ate high amounts of cruciferous vegetables were 30 percent less likely to develop breast cancer over 30 years.

I3C can also be taken as a supplement (300 milligrams [mg] per day).

Eat more fiber, especially flax: Fiber, via whole grains, fruits and vegetables, helps flush out toxins including unfriendly estrogen. Flax contains cancer-fighting compounds called lignans, which block the effects of excess or unfriendly estrogen on cells.

Drink less alcohol: Alcohol boosts estrogen levels in women and is broken down in the liver to acetaldehyde, a known toxin that causes cancer in laboratory animals, notes Naturopath

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Laurie Steelsmith. According to the AICR, a woman that has five drinks per week boosts her risk by 5 percent. Two or more drinks per day boosts such risk by more than 40 percent.

Skip the barbecue: Charring meat produces carcinogenic compounds called heterocyclic amines. A study of 42,000 women, published in the Journal of the National Cancer Institute, found that those that routinely ate welldone hamburger, beef or bacon had four times the risk of those that opted for medium or medium-rare.

Keep weight in check: Excessive estrogen, which lives in fat cells, fuels cancer risk. According to the AICR, a woman with a body mass index (BMI) of 30 (obese) has a 13 percent higher risk of cancer than a woman with a BMI of 25 (slightly overweight).

Spice up life: Curcumin from the turmeric plant has been shown in many studies to have potent immune-boosting and anticancer properties, reactivating sleeping tumor-suppressor genes that can kill cancer cells.

De-stress: Growing evidence that includes studies from Ohio State University suggest that stress can boost the risk of breast cancer and recurrence, plus heighten its aggressiveness by altering hormones and impairing immunity.

One study from Finland’s University of Helsinki followed 10,808 Finnish women for 15 years and found as much as double the rate of breast cancer among those that had experienced a divorce or death of a spouse or family member.

Drink green tea: It’s loaded with epigallocatechin gallate (EGCG), a potent antioxidant believed to suppress new blood vessel growth in tumors and keep cancerous cells from invading healthy tissue.

Triumph Over The ‘Big C’

by Lisa Marshall

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hen Sandy Messonnier was diagnosed with breast cancer, she faced scary treatment decisions as doctors pressured her to consider all means available. “I was more afraid of the treatment than the cancer itself,” says Messonnier, 52, of Plano, Texas. “I kept feeling like I was being lumped into one big category of all women that got breast cancer, rather than treated as an individual.”

With the help of her holistic veterinarian husband Shawn Messonnier, Sandy took a more measured approach, blending conventional and complementary medicine in an individualized protocol the couple describes in their book, Breast Choices for the Best Chances: Your Breasts, Your Life, and How You Can Win the Battle!

After careful consideration, Sandy opted for two lumpectomies three weeks apart, instead of a mastectomy, to remove

the small tumor. The second one was done to clear up a few remaining cells indicated by a biopsy. Meanwhile, she took supplements including green tea and coriolus mushrooms to impede the spread of the cancer cells.

Several tests helped determine if she needed chemotherapy and the optimum dose for some of her supplements. The results prompted her to decline chemotherapy and opt for a brief stint of radiation while taking the supplements quercetin and curcumin to help combat the fatigue and other side effects. Afterward, she cleansed her body with homeopathic mistletoe, herbal milk thistle and other detoxifying supplements.

Then she began the work of keeping cancer at bay.

“A lot of doctors never talk to you about what you are going to do after the poisoning [chemo], the burning and

surgery,” she says. “Rather than taking a cancer-fighting drug, I chose to be more mindful of what I do with my body.”

Her regimen called for committing to keeping up with the healthy diet, plus regular walks, yoga and Pilates that she believes helped keep the cancer relatively mild to begin with. But she also made some life changes to address the one thing she believes may have driven the outbreak in the first place—stress.

She made peace with her mother, which reduced a lot of stress, began to cultivate a spiritual life and now takes time to meditate or walk when she feels even lightly stressed. She also vowed to keep the fear of recurrence from overwhelming her. “Many women never stop worrying about it,” she observes. “That is toxic energy you are putting back into your body.”

As of this October, Messonnier will be five years cancer-free. Her advice for women newly diagnosed with breast cancer: “Chemotherapy, radiation and mastectomy are not among the right choices for all women. There are other options, depending on the type of cancer. Don’t be so fearful that you make hasty decisions you don’t need to make.”

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May 2015

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abor and delivery in a hospital was promotMost births is a natural process ed as a safer alternative. that can be enjoyed. should be viewed By 1938, half of domes “It’s not something tic births took place in as a natural life to be afraid of,” says hospitals, and by 1960 it process instead Mel Campbell, author rose to 97 percent. Curof The Yoga of Pregnancy. of a potential rently, midwives attend “It’s a wonderful and less than 8 percent of beautiful experience. We medical emergency. births here, and fewer need to remember that than 1 percent occur the body is designed for ~Abby Epstein, The outside a hospital.

Business of Being Born giving birth.”

Natural labor and

Natural childbirth delivery in a hospital uses few or no artificial medical interis possible, but, “It’s hard to have an ventions such as drugs, continuous unmedicated birth in many hospitals if fetal monitoring, forceps delivery or you don’t know your rights, understand episiotomies (cuts to enlarge the vaginal your physiology and have a doula by opening). According to the U.S. Centers your side helping you avoid unnecesfor Disease Control (CDC), 32.7 percent sary interventions,” says Ina May Gasof deliveries were by Cesarean section kin, a pioneering midwife and author in 2013—most performed in situations of Ina May’s Guide to Childbirth. Key where a vaginal birth would have posed factors to discuss include fetal monitora relatively low risk to the health of ing, intravenous tubes and the option to mother and child. Entirely natural child- eat or drink during labor. birth is now rare here compared with other countries, but that wasn’t always Benefits of Home Births the case.

Women choose home births and

In 1900, 95 percent of all U.S. homey birthing centers because they births took place in the home; when labor there more comfortably, feel more more moved to hospitals here in the in control of the process and can more early 20th century, midwives still easily avoid interventions. Many moms typically handled the delivery in other seek out a midwife’s services because they don’t want to repeat the convencountries, sometimes without a doctor tional hospital experience that accompresent. In America, obstetrics became a profession and a doctor-attended birth panied their first baby’s arrival.

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When actress lessons are gifts you By 2006 Cesarean Ricki Lake gave birth can take with you to her second child delivery was the number into labor.” in her home bathtub one surgical procedure

She reminds with the assistance women that the of a midwife, she felt in American hospitals. baby is always getempowered by doing ting nourishment ~U.S. Centers for it on her own terms. from all that mom “Giving birth wasn’t Disease Control eats and breathes in, an illness, someand also feeds off of thing that needed to be numbed. It was her feelings and emotions. “The more something to be experienced,” she says. we can feel at peace with ourselves and

When women let their bodies incorporate the baby into our being, the naturally lead, labor can last as little more we feel a connection and union,” as 20 minutes or as long as two weeks, she says. “It’s vital that you let your and the spectrum of pain intensity body’s innate wisdom be your guide and respect any cues it may give.” is equally broad. A healthy prenatal

Campbell guides expectant lifestyle that prepares a mom-to-be mothers through a yoga practice that for a natural physical, emotional and embraces the changes occurring each spiritual experience of childbirth is trimester. For example, a more physical highly beneficial. practice in the second trimester utilizes the surge of energy to build stamina Compassionate Self-Care and strength, while opening the heart, “Pregnancy’s not the time to overexhips and pelvis. ert yourself; let go of the temptation

Complementary relaxation techto overachieve and instead practice niques for labor include breathing breathing and mindfulness,” advises practices, visualization, meditation and Campbell. “If you’re experiencing massage. When a mother isn’t conmorning sickness, try to embrace it and nected to monitors and tubes, she’s free how it serves you. By doing so, you’ll to experiment with positions and props be more in tune with your body. These

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There is a great deal of fear and ignorance about allowing labor and birth to proceed without disturbance. Rates of routine intervention are so high, most nurses and physicians rarely see a fully natural birth. ~Ina May Gaskin such as balls, bars and pillows, plus a warm shower or bath. If a hospital birth is planned, Gaskin notes that labor often slows once a woman leaves the comfort of home, and recommends laboring at home as long as possible.

There is no way to predict the course of labor and delivery when women let nature take the lead. Campbell, a mother of three, says, “I tried to focus on the intention of what I wanted for my birthing experience, while also surrendering expectations, knowing that I would have whatever type of birth I was supposed to have.” She adds, “The breath is the most important thing—it keeps us in the moment, helps us to relax and supports us through labor.”

While the home birth option is important to America’s new generation of trailblazing women, it’s also significant on a macro level. Gaskin explains, “It’s hard for staff to change routine practices in hospitals but home births make innovation possible.” Home births demonstrated that women don’t require routine episiotomies and have shown how maternal mobility and position changes can help labor progress and free badly stuck babies (earlier methods often injured mother and child).

Gaskin has found, “Wherever and however you decide to give birth, your experience will impact your emotions, mind, body and spirit for the rest of your life. No one should have a home birth who doesn’t want one, but it must be one of the choices.”

Meredith Montgomery publishes Natural Awakenings of Mobile/Baldwin, AL (HealthyLivingHealthyPlanet.com).

20

Portland/Vancouver Edition

A Mother’s Guide to Natural Childbirth

by Meredith Montgomery

D

etermining the best birth setting for a mother necessitates sound planning.

If an unmedicated birth is a goal, these insights may help in making decisions.

Home birth takes place in the comfort of home, typically with the assistance of a midwife, and is suitable for a healthy woman with a low-risk pregnancy. She is able to wear her own clothing and eat as she pleases. Because monitoring of mother and baby is done intermittently, she is free to move around.

Confirm the midwife’s certification with the American Midwifery Certification Board and ask how many home births she’s attended and which obstetricians she consults. Discuss the signs and symptoms that might necessitate a move to the hospital and how quickly it can be done. While a midwife’s fee is often far less than the cost of a hospital birth, not all insurance companies cover home births.

A birth center provides personalized, family-centered care in a homelike environment for healthy women.

Practitioners follow principles of problem prevention, sensitivity, safety, appropriate medical intervention and cost-effectiveness. A certified nursemidwife typically delivers the baby, but the collaborative practice team also

NAPortland.com

includes obstetricians, pediatricians and other specialists. Mothers experience personal freedoms similar to a home birth, and tubs for water births are usually available, plus other birthing props such as squatting bars, stools and balls.

The center should be accredited by the Commission for Accreditation of Birth Centers. Inquire what the protocol for care will be if complications arise, learn what the center’s charges for care cover and confirm if the family’s insurance policy will pay for the services provided.

A hospital generally has access to the latest medical technology, making it a preferred option for medium-to-highrisk pregnancies. With proper preparations, an unmedicated birth is possible in this traditional setting. Investigate their rates of Cesarean births and episiotomies and the determining parameters.

To allow for an active labor, request intermittent fetal monitoring, avoid intravenous fluids and ask about the availability of birthing props. Become familiar with hospital policies, such as who can be in the delivery room and whether the baby will stay with mom after the birth. If a nurse midwife is not on staff, consider hiring a doula to assist in preparing for and carrying out the family’s birth plan.

natural awakenings

May 2015

21

healthykids

It takes 12 times before a baby actually prefers a new food, so don’t give up! ~Veronika Van de Geer Buckley, Maine mother

KIDS ¤ VEGGIES How to Instill Healthy Lifelong Habits

by Clancy Cash Harrison

Starting at conception, the early years of a child’s life are a perfect window of opportunity to establish a foundation of healthy eating.

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ant a child to love veggies?

Here are simple tips parents can practice in the first three years to establish lifelong good eating habits.

Start early. We all know that eating healthy during pregnancy will help a baby grow, but many may not realize that an infant can taste flavors in utero and through breast milk. Eating a variety of fresh produce during pregnancy and breastfeeding helps shape a healthy diet later in life.

Treat weaning as a time for the infant to explore the texture, taste and aroma of an array of foods. After six months of exclusive breastfeeding, food can be introduced, although breast milk is still the primary source of nutrients.

Small, repeated exposures to many foods during this stage will help minimize refusals to try or accept foods in the toddler years.

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Children’s foods should be exploding with nutrients. Offering a variety of organic produce ensures optimal nutrition and decreases chemical exposure. Research reported by the Harvard Medical School and the Physicians Committee for Responsible Medicine, among others, shows that richly colored foods help build dense bones, powerful brains and tough immunity. Good candidates include butternut squash, sweet potatoes, leafy greens, carrots, broccoli, berries and citrus. Also go for those naturally high in iron, such as peas, leafy greens, apricots, raisins and legumes.

Avoid anything high in sugar and other sweeteners, hydrogenated oils, artificial colorings and other harmful additives.

Another important yet often overlooked foundation of healthy eating is encouraging a child to self-regulate his

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or her calorie intake. Self-regulation starts on the first day of breastfeeding and is carried through adulthood.

Respecting a child’s decision to end a meal allows them to control their own food intake. Common signals infants use to end a meal include turning their head away, arching back, throwing food on the floor and showing an interest in other activities. To encourage self-regulation, always serve meals and healthy snacks on a schedule and allow the child to feed himself when possible.

As early as 7 months of age, most healthy infants are developmentally ready to do this, which should optimize nutrient consumption, increase participation in family meals and contribute to a less stressful mealtime. Appropriate foods for self-feeding should easily melt in an infant’s mouth and be a safe size, such as soft fruits and cooked vegetables. To prevent choking, avoid round, hard and sticky foods such as whole grapes, peanuts, popcorn and nut or seed butters.

Don’t be afraid to add mild herbs and spices to a child’s food. An easy way to teach healthy flavor preferences, develop taste buds and reduce pickiness when they’re older is to expose children to many foods, textures and aromas. A dash of cumin in smashed avocado or freshly chopped mint mixed with diced strawberries introduces new perspective on a favorite food.

Food refusal is inevitable, normal behavior. Children will love a food one day and hate it the next. Rethinking the definition of variety empowers parents to reintroduce a not-so-favorite food many times. If children don’t like the way an item feels or looks, they may not taste it. The refusal of a carrot doesn’t necessarily doom carrots. They can be coined, minced, mashed, puréed and diced to change the texture, plus they can be served cold, at room temperature or tepid.

A child’s early adventurous eating increases the willingness to experiment with a wider range of less familiar foods as a young adult in a multicultural foodscape. Kids are not born reciting an alphabet; it takes time and practice to read and learn a new language. Similarly, it requires time and patient practice to establish a healthy foundation for eating. Have faith in the family’s ability to make eating together enjoyable for everyone.

Clancy Cash Harrison is a mother of two, pediatric feeding therapist, registered dietitian and author of Feeding Baby: Simple Approaches to Raising a Healthy Baby and Creating a Lifetime of Nutritious Eating. Connect at FieldsOfFlavor.com.

Easy Kid-Pleasing Recipes T

hese recipes are designed to build dense bones, powerful brains and tough immunity by strategically pairing foods to increase the absorption of vital nutrients. Even toddlers love to use the creamy recipes as dips for their favorite vegetable sticks. To encourage self-feeding with a thinner-texture recipe, place food on a spoon and let the infant lean into it or pull the spoon to their mouth.

Cinnamon Smashed Sweet Potatoes

2 Tbsp smashed organic sweet potato Dash organic cinnamon Bake sweet potato until its center is soft.

Remove flesh from peel. Smashing with a fork, mix in cinnamon. Add breast milk to thin as needed.

Dilled Peas

/4 tsp organic coconut oil 1 Tbsp organic peas 1 pinch fresh chopped organic dill 1

Kid Feeding Tips

In a cast iron skillet, heat coconut oil over medium heat. Add peas and cook for 5 minutes, constantly stirring. Toss with dill before serving.

by Clancy Cash Harrison n Holding off on fruits as a first food to prevent development of a sweet tooth is a myth. A sweet taste preference is engrained in an infant’s DNA (Annual Review of Nutrition; Clinical Nutrition and Metabolic Care). n Restricting foods high in sugar and fat increases a child’s preference for them. Then, when sweets are made available, the child feels compelled to overeat them (Appetite; The American Journal of Clinical Nutrition; Proceedings of the Nutrition Society). n Most children will refuse a new food and by age 2, become afraid of anything new. Therefore, introduce a large variety of foods early in life (Appetite; International Journal of Obesity).

Sweet and Chunky Avocado

½ ripe organic avocado, mashed with a fork ½ ripe organic banana Pinch of organic cinnamon (optional) Mix ingredients well until smooth and creamy. Add breast milk to thin as needed. For more texture, dice the banana and gently mix into mashed avocado.

Strawberry and Almond Purée

8 raw, soaked almonds 4 large organic strawberries, diced 1 tsp fresh chopped organic herbs (basil, cilantro or mint) Pulse almonds in a blender until finely chopped. Add strawberries and herb of choice. Mix until well blended.

n Infants and children can regulate calorie needs based on current growth patterns and age. Some days an infant will eat large amounts of food, on others very little. n Pressuring a child to eat is a behavior associated with unhealthy eating habits. Not only does it set them up for long-term food aversions, it teaches them to distrust their internal feelings of hunger and fullness, often leading to a habit of overeating.

Basil and Banana

1 tsp finely chopped fresh organic basil ½ diced organic banana In a blender, mix all ingredients until smooth. Add breast milk to thin as needed.

Recipes and photos courtesy of Clancy Cash Harrison from Feeding Baby: Simple Approaches to Raising a Healthy Baby and Creating a Lifetime of Nutritious Eating.

natural awakenings

May 2015

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EATING SKINNY Why Vegans and Vegetarians are Naturally Trim

by Judith Fertig

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e read the labels touting low sugar, carbs, fats and calories. We try this and that diet, hoping the pounds will melt away.

Yet more than a third of U.S. adults, nearly 80 million of us, remain overweight or obese, according to the U.S. Centers for Disease Control and Prevention, in Atlanta.

The problem might be that we’re getting the wrong advice. While most weight-loss plans focus on reducing calories, recent research shows that vegan and vegetarian dietary patterns can result in more weight loss than those that include meat, without even emphasizing caloric restriction. Scientists at the University of South Carolina, in Columbia, point to their study, How Plant-Based Do We Need to Be to Achieve Weight Loss?

Study participants were divided into five groups, according to eating style, from vegan to flexitarian to carnivore, and monitored for an eight-week period. At the end of the evaluation, those that followed an entirely plantbased diet achieved the greatest weight loss. Study leader Gabrielle Turner-McGrievy, Ph.D., notes, “Many researchers agree that vegan eating styles are tied to lower BMI [body mass index], lower prevalence of Type 2 diabetes and less weight gain with age.”

Can it really be that simple… eat more plants and lose weight? “Yes,” says clean food coach Jeannette Bessinger, of Newport, Rhode Island. “Most people could benefit from eating more vegetables.” Co-author of Natural Solutions for Digestive Health with Naturopath

NAPortland.com

Eat food. Not too much.

Mostly plants. ~Michael Pollan Jillian Sarno Teta, Bessinger advises her clients to start by eating more green, leafy vegetables.

Vegetables contribute to weight control in several ways, says Bessinger.

They fill us up and help calm cravings.

Plus, when plants become the bulk of what we eat, we naturally consume fewer high-fat, high-calorie foods.

For an easy appetite-control strategy, Bessinger suggests having a cup of vegetable soup about 10 minutes before a meal. “It shuts off your appetite valve and you’ll eat noticeably less,” she says, while still feeling full. She also recommends slowing down and being mindful when we eat. Vegetables help us do that. “It takes two-and-a-half minutes to eat a piece of cheesecake, but much more time to eat a big salad,” she says.

For New York City-based Victoria Moran, author of Main Street Vegan and The Good Karma Diet, losing weight and maintaining a healthy lifestyle became easier once she adopted a vegan diet. “I’ve been through life and loss and ages 40 and 50, and my weight stays steady, some 60 pounds less than it once was,” she says. “Every year

Nothing can be delicious when you are holding your breath. For something to be delicious, you have to be present to savor it; and presence is in attention and in the flow of breath.

It begins in the mouth, and then it connects our heads to our bodies through our throats and into our lungs and tummies, a beautiful, connective cord of air. ~Anne Lamott when I put away my winter clothes and get out my summer clothes, they fit.”

Her eating strategy is easy, too.

“Make your plate look like a Christmas tree,” says Moran, “mostly green with splashes of other bright colors from vegetables and fruits.” She eats green

veggies in several ways. She makes her own green juices—one favorite combines celery, kale, apple and lemon juice. She also adds tender greens like romaine or spinach to smoothies that might also contain fruit and citrus juice.

She steams greens with plenty of garlic and makes big salads.

“I bought my salad bowl at a restaurant supply house,” Moran exclaims. Salads get an oomph factor with a selection of avocado, pumpkin or hemp seeds, mushrooms, chickpeas or red beans, artichoke hearts, chunks of steamed yam and sautéed tofu or tempeh. Moran cites benefits of more energy to do more physical activity and “feeling really good” as additional outcomes of her dietary shift.

Sophie Uliano, a Los Angelesbased natural beauty expert and author of the new Gorgeous for Good, agrees, believing that eating a vegan diet 80 percent of the time can pay dividends in weight loss, well-being, energy and beauty. “Most of the time, eat clean and healthy,” she recommends. “It’s not a diet. It’s a ‘live-it’, a way of life.”

Uliano recently asked two col-

leagues on the Hallmark Channel’s Home & Family show to try eating vegan, while also eliminating gluten, alcohol, caffeine and refined grains.

The pair lost weight, gained energy and improved their skin tone.

“Transformation comes in a series of small, consistent decisions over time,” concludes Bessinger, eating salad instead of cheeseburgers and vegetables instead of fries. For natural weight management, “Make strategic, long-term changes in stages that you can actually sustain over time.”

Judith Fertig blogs at AlfrescoFood AndLifestyle.blogspot.com from Overland Park, KS.

If I had my life to live over, I would start barefoot earlier in the spring and stay that way later in the fall. ~Nadine Stair

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natural awakenings

May 2015

25

fitbody

Flexing Our

MUSCLES Weightlifting Makes Us Fit,

Healthy and Self-Confident

by Debra Melani

W

omen who shy away from the traditionally male-centric weight rooms might want to reconsider. Standing their ground amid the deadlift bars and iron plates could lead to a host of unimagined benefits.

Research has found that among other things, hoisting dumbbells can amp up the fat burn, ward off some common diseases and make women stronger, both inside and out.

Burn Calories When Resting

MONARREZFLOORING@GMAIL.COM

26

Portland/Vancouver Edition

Aerobic activity can burn more calories while doing it (e.g., 14 to 16 per minute when running), but strength training prolongs the burn, even when resting afterward, according to Wayne Westcott, Ph.D., of Quincy, Massachusetts, who publishes widely on the topic in scientific journals, magazine articles and books. Women will burn fewer calories while pumping iron than when running (between eight and 10 calories a minute), but because of weightlifting’s action—traumatizing muscle tissue and forcing it to rebuild—muscle recovery requires increased expenditure of energy, and thus calories, when the person is at rest.

The research shows a revvedup burn of between 5 percent and 7 percent for three full days after a workout, says Westcott, who developed the exercise science major at Quincy College and has reviewed and directed strength-training research for more than 25 years. “On average, a woman burns an extra 100 calories a day by having done 30 minutes of strength training twice a week. That’s an extra 3,000 calories a month, or nearly an extra pound of fat she can burn.”

NAPortland.com

Additional “free” calorie burning comes from the after-burn effect. By initiating the anaerobic, rather than aerobic, system, weightlifting requires more energy just to return to the resting state. “So, after you finish a workout, you will burn approximately 30 percent of the amount of calories you burned during the workout in the first hour afterward as your body transitions back.

It’s a bonus of resistance training.”

“It’s like there’s a furnace inside you,” says Naturopathic Doctor and CrossFit instructor Holly Lucille, of West Hollywood, California. The more buff a woman becomes, the more fat she burns. “It can help minimize that natural effect of slowed metabolism as you age and control body weight,” she notes.

To maximize the burn, eat a healthy combined protein/carb snack within an hour of the workout, advises Jen Hoehl, a personal trainer in New York City, who says, “Adding amino acids helps the muscles rebuild more efficiently.”

Westcott agrees, adding that 90 percent of studies he’s reviewed concur that about 25 extra grams of protein such as a Greek yogurt, more for heavier men, just before or after a workout, enhances fat loss, bone strength and lean muscle gain.

Don’t Fear ‘Hulk’ Bulk

Experts agree that it’s impossible for women to look like the Hulk character of comic book fame. “They don’t have enough anabolic hormones, such as testosterone,” Westcott explains. “Our team has written 26 books on strength training, with not one title exclusively for women.

The muscles are exactly the same for both genders, so the same training works, but women will just get toned, not bulky.”

To build muscle and become toned absent injury, create a full-body routine, balance muscle groups targeted in workouts, and progress properly through increased weight loads.

“I train a lot of tiny girls that deadlift 225,” Hoehl says. One tip: Don’t overeat, a mistake many women make when starting out.

“Often, people will be hungrier, and they lose track of what they eat or think, ‘Now I can reward myself,’” Lucille explains. “You have to figure out what your new normal is. Eat lean, clean protein.”

All three experts agree that braving the free-weight area boosts success at toning and trimming the whole body. “If you use free weights, you use your core and more muscle groups to help stabilize both the weight and your body, which is often standing,” Hoehl explains, versus machines that are often worked while sitting, and generally exercise only one targeted muscle group at a time.

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You can’t control where your heart goes. ~Laura Prepon

BUILD YOUR PRACTICE

on client success Sunday, May 31, 2015

Recover Muscle

Weightlifters also slow Mother Nature’s habit of stealing muscle during aging.

“Women lose an average of five pounds of muscle per decade after age 30 until menopause, when the rate increases even more,” Westcott says. Studies have found that during a woman’s first six months of twice-weekly weight training, she can rebuild about one-quarter pound of muscle per week, he says.

Because becoming stronger makes everything from chores to other kinds of workouts easier, women become firmer, fitter and more self-confident, Lucille observes. Independence rises, along with self-esteem. “As with all things in life: If you push against resistance, you get stronger,” she says. “That’s true both mentally and physically.”

Get 1 free, 7-day DVD* rental each time you visit.

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For more details and to register, please visit www.thewellspring.org

Note: Experts recommend using a certified trainer or weightlifting class to get started.

Debra Melani writes about health care and fitness from Lyons, CO. Connect at DebraMelani.com.

2440 NE MLK Jr Blvd, Suite 202; Portland, OR 97212 (503) 688-1482 | info@thewellspring.org | www.thewellspring.org

natural awakenings

May 2015

27

Tawnya Love

Celestial Living Arts

Angelic Medium & Energy Healer Call 360.567.7576 to schedule a session!

Monthly Forecast

May 2015 © Liz Howell

Intuitive Angelic Shamanic Healer

Schedule a private or group session: • Readings & Past Life Regressions • Angelic Auric Clearing & Healing • Intuitive Soul Coaching Mentorships

Learn to Connect with your Angelic Helpers & Guides! www.TawnyaAngel555.com

A

s Forrest Gump’s wise mother once told him, “Forrest, life is like a box of chocolates. You never know what you’re going to get.” In a similar vein, May offers a month of sampling and experimentation as Venus, Mercury, Mars then the Sun all move into Gemini in that order. Of particular note is the strength of Mercury coming home to its native sign of the twins playing in the territory of quicksilver thought and movement. It spends an extended time here for added emphasis from May 1-July 8 as it retrogrades.

As each of these planets faces off against Saturn in the opposite sign of Sagittarius, the pressure is on to NOT scatter your forces, but instead apply the delights of the dilettante to a larger context with a loftier plan remembering that thoughts, words, actions and deeds are all connected and come with responsibility.

Mantras and musings for the month of May: You must do the things you think you cannot do. ~Eleanor Roosevelt

ThriveWise Coaching for Business, Life & Relationships to Catalyze Authenticity, Aliveness & Great Results

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retreats & strategic planning

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Laureli Shimayo 720.352.2434 Laureli@Thrive-Wise.com www.Thrive-Wise.com

LIVE YOUR PURPOSE

METAPHYSICAL

PSYCHIC INTUITIVE GUIDANCE

inannah@inannah.com

Your eyes are the window to your Soul

Taurus (Apr 20-May 20): Do the best you can until you know better.

Then when you know better, do better. ~ Maya Angelou Gemini (May 21-Jun 20): Whoever is careless with the truth in small matters cannot be trusted with important matters ~ Albert Einstein Cancer (Jun 21-Jul 22): Live so that when your children think of fairness, caring, and integrity, they think of you. ~ H. Jackson Brown, Jr. Leo (Jul 23-Aug 22): When you keep it real with yourself, then you keep it real with others. ~ Author Unknown Virgo (Aug 23-Sep 22): You have your way. I have my way. As for the right way, the correct way, and the only way, it does not exist. ~ Friedrich Nietzsche Libra (Sep 23-Oct 22): Real integrity is doing the right thing, knowing that nobody’s going to know whether you did it or not. ~ Oprah Winfrey

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28

Portland/Vancouver Edition

Scorpio (Oct 23-Nov 21): Perhaps the surest test of an individual’s integrity is his refusal to do or say anything that would damage his selfrespect. ~ Thomas S. Monson Sagittarius (Nov 22-Dec 21): Integrity is telling myself the truth.

And honesty is telling the truth to other people. ~ Spencer Johnson Capricorn (Dec 22-Jan 19): Power is actualized only when word and deed have not parted company. ~ Hannah Arendt Aquarius (Jan 20-Feb 18): Not everything that counts can be counted, and not everything that can be counted counts. ~ Albert Einstein Pisces (Feb 19-Mar 20): You are what you do, not what you say you’ll do. ~ C.G. Jung Aries (Mar 21-Apr 19): It takes less time to do a thing right than to explain why you did it wrong. ~ Henry Wadsworth Longfellow Liz Howell is available for personal astrological consultations and can be reached at Liz@CelestialLivingArts.com.

CelestialLivingArts.com NAPortland.com

calendarofevents savethedate A Call for Love–Find True Healing Under Illness & Pain – 7-8:30pm. June 4. Workshop & book signing. Join medical intuitive Alison Anton as she gently guides you to find your soul’s deeper conversation about your symptoms. Learn to work with illness as a transformative, spiritual journey.

Healing meditation included. Alison is the author of True Healing: Spiritual Medicine for Every Illness, and host of True Healing TV vlog. New Renaissance Bookstore, 1338 NW 23rd Ave, Portland.

Contact Alison Anton 306 653 2864 or Alison@ AntonGuild.com. AntonGuild.com/a-call-for-lovetour-alison-anton.

Introduction to Motivational Interviewing – 9am-5:30pm. June 14. This training is for helping professionals who are in the role of counseling clients/patients to make and sustain healthy behavior changes. Motivational Interviewing (MI) is a person-centered, guiding method of communication and counseling to elicit and strengthen intrinsic motivation for positive health behavior change.

Originally developed in the drug and alcohol field,

FRIDAY, MAY 1 Massage Basics – 6-8:30pm. Learn basic massage techniques for the back, shoulders, hands, feet and head as well as information about bodywork as a healthcare tool. This is a great class for the beginner or if you are interested in a massage career. Training and career opportunities are discussed at free Previews on 5/14 at 6:30pm - Portland and 5/16 at 10am – Salem. OSM, 9500 SW Barbur Blvd, #100, Portland.

over 200 clinical trials demonstrate the efficacy of MI across a range of populations, target behaviors and medical conditions. At its core, MI is not a unique or entirely new approach, but a combination of principles, skills and strategies drawn from existing models of counseling and behavior change theory. Embracing an interpersonal style based on empathy, collaboration, and acceptance, the MI practitioner relies heavily on the use of strategic reflective listening as a means of eliciting clients’ strengths, inner wisdom, reasons for change and ways of achieving it. With Dana Sturtevant. $175 (discounts available). Eligible for 7 CEU hours. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503 688 1482 or Info@TheWellspring.org.

TheWellspring.org/classes.

Lifting Our Spirit with Nutrition – June 28. 9am5pm. Lifting Our Spirit with Nutrition will explore the world of nutrition and mental health and its many and sometimes surprising connections. This class will cover some basic anatomy and physiology of the gut and the brain to help you understand the connection between what we eat, what we don’t eat and how it affects our emotions. Instructor Heather seminars on hypnosis as a career. Given by Geoffrey Knight, prominent, respected and skilled hypnotherapist and director of Knightsbridge Institute, this free seminar will be held May 2 and May 16, at 3446 SW Alice St, Portland. To register for the seminar, please visit KnightsBridgeInstitute.com/ free-hypnosis-lectures.

FRIDAY, MAY 8

Learn to Meditate with Babaji – May 1 & 2; May 9 & 10. Learn and practice meditation with a True Master. You will also have the opportunity to ask questions and receive personal blessings. Programs are free, donations appreciated. Locations: Portland and Stevenson, WA. Info: Jennifer, 503 297 3928.

PolarityHeals@gmail.com or visit SRBY.org.

Meditation for a Better Brain – 7:30pm. May 8-10. Learn how meditation can help you improve your health in body, mind and spirit. Experience a heightened sense of well-being in just a few days.

You’ll leave with the techniques and understanding you need to improve and maintain your health & well-being. Learn more and register at AnandaLaurelwood.org/program/meditation-health-wellmay-2015.

SATURDAY, MAY 2

SATURDAY, MAY 9

Daily Dose II – May 2&3. 9am-5:30pm both days.

This class explores some of today’s most important and effective supplements, western herbs and amino acids for maintaining health and treating common ailments and conditions. This class is designed to prepare the wholistic nutrition practitioner to integrate the safe and scientifically based used of herbs and supplements into their practice but is open to any health practitioner or community member wishing to know more about current and important supplements, herbs and their use. Sources, safety, dosages and contraindications are covered. Instructor Ryan Feeney. Pre-approved for 14 NCCAOM PDA’s. Eligible for 15 CEU hours. $300 (discounts available). The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503 688 1482 or Info@ TheWellspring.org. TheWellspring.org/classes.

Urban Barn Dance & Silent Auction – 6-9pm. Join us for Square Dancin’ (with beginners dance lesson).

Live Music with the Carolina Rowdies Bar B Que Dinner. We’re throwin’ an All-Fired Boot Scootin’ Shindig with silent auction items like vacations & outdoor gear plus a few handy items that’ll spark yer delight All to benefit the Earth & Spirit Council an’ keep her saddled up and runnin. Velo Cult, 1969 NE 42nd Ave, Portland.

Hypnosis As a Career: Free Seminars Scheduled for Those Inerested in Hypnotherapy and NLP – 9:30am-1pm. If you are interested in a new career, or incorporating hypnotherapy and Neuro-Linguistic Programming (NLP) into your work, you will want to attend one of our free, half-day introductory

FRIDAY, MAY 15

THURSDAY, MAY 14 Portland’s 9th Annual QDoc Film Festival – Thursday, May 14, through Sunday, May 17, at the historic Hollywood Theatre. Tickets: $10. Festival Passes (which include entry to the opening night party): $75. Free tickets for youth 23 and under. For films, times & tickets, please see QueerDocFest.org.

Quantum-Touch® Self Created Health – Fri 6 to 9pm; Sat 10am to 4pm; Sun 1 to 6pm. May 15, 16 & 17. Certified Quantum-Touch Instructor, Judie Maron-Friend, is proud to offer this exciting new

Schrock, Certified Nutritional Therapy Practitioner.

Elective hours: 7. May be eligible for continuing education hours. $150 (discounts available). The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503 688 1482 or Info@TheWellspring.org.

TheWellspring.org/classes.

Summer Retreat with Swami Chetanananda – July 22-26. Experience the power of spirit through meditation, hatha yoga, satsang and shaktipat (the awakening of kundalini energy). The Movement Center, 1021 NE 33rd Ave, Portland. 503 231 0383.

Yoga Retreat Weekend – Friday, June 5, 4pm check-in, 7:30pm program, conclusion Sunday, June 7 at 1:30pm. Immerse yourself in a liberating flow of asanas, experience the peaceful mind and open heart. Stretch, strengthen and move your body, release tension and stored toxins and gain a more positive mental outlook. Learn Ananda Yoga and take home routines for your personal practice while enjoying the beautiful, natural setting and delicious vegetarian cuisine, just outside of Portland. Ananda Center at Laurelwood, 38950 SW Laurelwood Rd, Gaston. therapy which addresses emotional cause at its core. 30 years in the making and profoundly effective. More info QT website: QuantumTouch.com.

Other Dates: 9/25,26&27; or 11/20,21&22. There is no prerequisite $450. Payments and registration through the Quantum-Touch web site or call 503-288-8369 or JudieMaronFriend@gmail.com for details.

Lessons of Love: Meet Your Soulmate Through Conscious Online Dating – 6:30-8:30pm. Because eyes are a window to the soul, they’re a perfect guide for finding your soulmate! Glimpse your soul with a mini Eye Reading and learn how to find your aligned match online. Discover 4 Lessons of Conscious Dating, tune your profile to reveal the real you, and begin to identify matches who see and appreciate who you really are. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. Laurie Shimano 702 352 2434 or Laurie@Thrive-wise. com. Thrive-wise.com.

SATURDAY, MAY 16 Wholistic Nutrition Student Clinic – 9:3011:15am. May 16 & 17. Experience firsthand the benefits of The Wellspring School Wholistic Nutrition Program! Meet with soon-to-graduate program students for an in depth nutritional assessment which includes rudimentary tongue and pulse diagnosis, lifestyle review and nutritional intake.

Participants will receive nutritional & lifestyle recommendations based on the information received, tailored to their individual needs. All student clinics are instructor supervised. These appointments are donation only. We accept donations by cash or check only on the day of appointment. Donations go directly towards the student graduation fund. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503 688 1482 or Info@TheWellspring.org.

TheWellspring.org/classes.

SUNDAY, MAY 17 Emotional Wellness for Growing Families – 2-3pm. Keeping our balance along the rollercoaster of life can be challenging enough on its own. Add a

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29

chronic health condition to the mix, and the intensity can start to wear us down. And yet, living with a chronic illness can be one of the most powerful motivators toward personal growth and positive change. In the session, Nuxoll asks, “What would make it easier to cope? What have you already found that’s working for you?” Participants will share ideas and support and together envision an ongoing resource group in St Johns Living Well, 7441 N Leavitt Ave, Portland.

Common Ground Wellness Co-op Party & Elections – noon-4pm. It’s our Annual Co-op Party. Cast your ballot for new co-op board representatives, listen to live music (Bohemian Brew and Blacque Butterfly) and line dance instruction, sample massage sessions & FREE food and drinks (BBQ, kombucha & other fun non-alcoholic drinks). Free member soaks from 10am - noon and 4-6pm. 5010 NE 33rd Ave, Portland. cgwc.org.

THURSDAY, MAY 21 Stress Relief for the Busy Professional – 1-3pm.

You are invited to this special Energy Healing class where we will learn a ‘no-touch’ technique for stress relief. Often referred to as “acupuncture without needles,” Pranic Healing is very effective, is easy to learn and easy to use. Come and discover your innate ability for healing with a technique that is drug-free and can be used anytime, anyplace, without any special tools. West Linn Adult Community Center, 1180 Rosemont Rd, West Linn. Contact Liza Burnet 503 502 5186 or Liza@Heart-To-Heart-Healing. com. Heart-To-Heart-Healing.com/events.

SATURDAY, MAY 23 Intro to Pranic Healing – 1-3pm. You’ve heard of acupuncture and acupressure. Come learn about

the “next generation” technique for accelerating healing in this free 2-hour class. Often referred to as “acupuncture without needles,” Pranic Healing is an effective tool for treating ailments and preventing illness that is easy to learn and easy to apply. This class offers tools to treat common first aid ailments such as cuts, scrapes and burns. Creekside Physical Therapy, 9900 SW Hall Blvd, Ste 100, Tigard.

Contact Liza Burnet 503 502 5186 or Liza@HeartTo-Heart-Healing.com. Heart-To-Heart-Healing. com/events.

SUNDAY, MAY 24 Eyesight & Insight Improvement Workshop – 1-4pm. Explore natural alternatives to glasses, contacts and surgeries by attending this workshop, which will give you the tools necessary to take better care of your own eyes holistically through simple practices sourced from the Bates Method, Yoga, Meditation, Breathwork, and more. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. Call 503 224 4929 for ticket info. PortlandEyeWorkshop. eventbrite.com.

FRIDAY, MAY 29 Inner Awakening Writing Retreat – 4pm. Awaken your creativity and learn new tools to improve your health and happiness in our introduction to journaling and meditation with journalist and counselor Melissa Grace Hoon. Learn more and register at AnandaLaurelwood.org/program/inner-awakeningwriting-retreat.

Gallery of Metaphysical and Intuitive Practitioners: Receive Readings & Healings – 7-10pm.

Get readings and healings from a gallery of energy workers, mediums, medical intuitives, hypnotists, empaths, astral travelers, light therapists, bodywork-

ers, channelers, psychics, crystal healers, tarot card readers and intuitive eye readers. Receive guidance and direction, discover your life purpose, heal your heart, connect with lost loved ones, chart your future, cure ailments, release emotional stuckness, connect to your true power. The Genius Place, 2354 SE 59th Ave, Portland.

SATUDAY, MAY 30 Hypnotherapy Course – All classes are over twoday weekends from May 30 through Oct. 4. For more information about the course, including fees and payment options, please contact Geoffrey Knight at 503 246 7300 or visit Geoffrey-Knight.com.

SUNDAY, MAY 31 Building a Successful Client Base-for You and Your Clients – 9am-1pm (plus a one-hour 1:1 phone follow-up with instructor). Konnie Nelson offers a proven way of consulting with clients that helps them clarify what they want, why they want it, and the cost of not taking action. Potential clients that say “yes” to themselves are more likely to engage your services, appreciate your expertise and followthrough with action that will result in success. And that will result in a more profitable business for you!

This class covers the art and science of building a full and rewarding practice, one client at a time. You will learn the components of interacting comfortably with your client, drawing out their needs and speaking to their values. This workshop is relevant to both students and practitioners of holistic healthcare.

Included in the cost of the class is a 1:1 follow up coaching session (by phone) with Konnie. $175, eligible for 4 CEU hours. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503 688 1482 or Info@TheWellspring.org. TheWellspring. org/classes.

ongoingevents SUNDAY Morning “Loving Kindness” Meditation Group with Paul M Rakoczy, Reiki Master – 9am-noon.

Come and experience group meditation with meditators and beginners alike on the fourth Sunday of each month. There will be multiple sits with discussion in between. Bring your own sit cushion; chairs available. Please call or email to register. The group is offered “No Charge.” 3939 NE Hancock, Ste 205, Portland. 503 997 8611. PMR1354@hotmail.com.

Bhagavad Gita Study – 10:30am. Chanting, meditation and discussion with Swami Brahmananda. The Movement Center, 1021 NE 33rd, Portland. 503 231 0383. TheMovementCenter.com.

MONDAY T’ai Chi Chuan Yang Style – 5:30-6:30pm. T’ai Chi Chuan is a Taoist form of exercise and active meditation. Practicing the form promotes greater energy awareness and development. All levels welcome. Michael Guida, BPS, LMT#19016, instructor. $12 drop-in (10 punch pass for $100). The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503 688 1482 or Info@TheWellspring.org.

TheWellspring.org/classes.

30

Portland/Vancouver Edition

The Movement Center Learn to Meditate – 7-8pm. Join us for chanting, satsang and guided meditation in our beautiful meditation hall. Community yoga ($5) before meditation from 5:45-6:45pm.

The Movement Center, 1021 NE 33rd Ave, Portland.

503 231 0383. TheMovementCenter.com.

Men’s Only Soak/Sauna - Common Ground Wellness Center – 7-11pm. Men’s only soak/sauna – last appointment at 10pm. 5010 NE 33rd Ave, Portland. cgwc.org.

Acupuncture Meditation Group – 7:30-10pm.

Journey toward self discovery and wholeness.

Connect - Share - Embody - Transform. We will be meditating with the archetypes associated with the selected acupuncture points and exploring our relationships between these energies. $25 in advance, $30 at the door. The Everett House Healing Center, 2917 NE Everett St, Portland. Contact Melanie Misenheimer, LAc 704 995 9926 or MelanieM. LAc@gmail.com. BlossomingEarth.com.

TUESDAY Qigong: 1,000 Hands Buddha – 1:30-2:30pm.

2/17-4/21. 1,000 Hands Buddha is a seated qigong form featuring a series of hand mudras. The focus of this form is to cultivate the Heart and quiet the Mind so that you can hear the answers that are al-

NAPortland.com

ready within you. With Polly Maliongas. $12 drop-in (10 punch pass for $100). The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503 688 1482 or Info@TheWellspring.org. TheWellspring. org/classes.

Qigong Jade Women – 1:30-2:30pm. 4/28-6/9; 7 classes total. Jade Woman Qigong is a superior method of movement and meditation to address a woman’s body. This form utilizes breath, mantra and visualization to increase the blood, nourish the liver and balance emotions. A beautiful form that addresses any gynecological issues, PMS, infertility, menopause and weight reduction. Not only for women, men will benefit from this form’s ability to purify, increase blood and detoxify the whole body.

Instructor Jen Stone. $12 drop in. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland.

503 688 1482 or Info@TheWellspring.org. The Wellspring.org/classes.

Transitions – 6-7:30pm. Change it up with this ongoing support group for women experiencing life transitions. Explore your change process - discover meaning in the “new” - as we share, learn and grow together. 2304 E. Burnside St, #2, Portland. Contact Julie Glaser 503 752 1893 or JulieG@JulieGlaser. com. JulieGlaser.com.

Wise, Wild and Wonderful Women – 6-7:30pm.

Gather together in circle for healing and personal growth. Share ideas, healing gifts, cares, concerns,

and ways to be in the world that encourage personal and spiritual growth. Topics will vary depending on group interests, typically including meditation and sharing from the heart. Salmon Creek area, Vancouver. Call or email Linda for details. 937-LYT-WAVE. Linda@Light-Waves.com.

Women’s Only Soak/Sauna - Common Ground Wellness Center – 7-11pm. Women’s Only Soak/ Sauna - Last appointment at 10:00pm. 5010 NE 33rd Ave, Portland. cgwc.org.

WEDNESDAY Pranic Healing Clinic – 10am-12pm. Weekly Energy Healing Clinics. Short healing meditation, then Pranic Healers offer non-touch Energy Healing sessions. Donations accepted toward rent. Center for Spiritual Living, 6211NE MLK Blvd, Portland. Contact Karen 503 289 2858. PNWPranicHealing.com.

T’ai Chi Chuan Yang Style – noon-1pm. T’ai Chi Chuan is a Taoist form of exercise and active meditation. Practicing the form promotes greater energy awareness and development. All levels welcome.

Michael Guida, BPS, LMT#19016, instructor. $12 drop-in (10 punch pass for $100). The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland.

503 688 1482 or Info@TheWellspring.org. TheWellspring.org/classes.

Amma Bodywork Therapy Student Clinic – 2:30pm, 3:45pm, 5:00pm. 1/28-5/6. Amma Therapy is a Korean lineage form of Asian Bodywork Therapy. The treatment combines deep circular pressure applied to all the channels in the body integrated with specific acu-points based on Chinese Medicine assessment including tongue and pulse diagnosis.

The Wellspring School’s Amma Therapy Student Clinic is a perfect way to experience Amma Therapy at an affordable price. Appointments are available for all ages. Our clinics are fully supervised by a senior practitioner and run weekly through September.$35 for one-hour treatment (specials available; see website).The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503 688 1482 or Info@ TheWellspring.org. TheWellspring.org/classes.

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Discover Your Pleasure & Purpose: It’s All in Your Eyes – 6-9:30pm. Eyes bare your soul and reveal your Genius. Explore 7 Talents to maximally contribute, collaborate, feel fulfilled and choose synergistic partners. 5/6-Creativity, 5/13-Vision, 5/20-Love, 5/27-Knowledge. Entire course or Drop-in classes on Wednesdays in April & May. The Genius Place, 2354 SE 59th Ave, Portland.

Contact Laureli Shimayo 720 352 2434 or Laurel@ Thrive-wise.com. PdxPsychicGallery.com.

The Movement Center Learn to Meditate Program – 7-8pm. Join us for chanting, and guided meditation in our beautiful meditation hall. Community yoga ($5) before meditation from 5:45-6:45pm.

The Movement Center, 1021 NE 33rd Ave, Portland.

503 231 0383. TheMovementCenter.com.

Evening Reiki Share Group with Paul M Rakoczy, Reiki Master – 7pm. Come and share or exchange Reiki Energy with practitioners and beginners alike on the first Wednesday of each month. No experience necessary to encounter the warm energy.

Donations accepted. Please call or email to register.

Also, individual sessions and attunements by appointment. 3939 NE Hancock, Ste 205, Portland.

503 997 8611 or PMR1354@hotmail.com.

classifieds 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.

Natural Specialty Food, Snacks, Soda and Gifts from JW Merc – Monthly feature: “get-to-knowus” 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.

Buy Super Greens – Adjust your PH and get alkaline. 504 669 0048. BuySuperGreens.net

FRIDAY “Love Letter Friday” Podcast – 5pm. Life Coach Heidi Moses celebrates love in all its disguises!

Allow love to heal and open your heart. Feel your connection with the Creator, your soul mate... the world. You can listen at the Joyful Path Life Coaching website JoyfulPathCoaching.com.

100 Handprint Healing Ritual at the Movement Center – 5:30-7:30 pm (1st three Fridays each month). Call to reserve a place. 1021 NE 33rd Ave, Portland. 503 231 0383.

SATURDAY Level 1 Yoga – 9:30-11am. Join us for a yoga class and start off your Saturday relaxed and destressed. Detailed instruction and individualized attention. Intro package: 2 classes for $15. Harmony Yoga, 2108 NE 41st Ave, Portland. 503 335 8851.

HarmonyYogaPdx.com.

Empowering the Empath Level 1 Mentorship – 4-7pm. Every third Saturday. Calling All empaths and sensitive souls. Are you ready to clear the fear and step in and embody your full power and potential? Ready to cultivate and strengthen your empathic and psychic gifts? If you answered yes then this is the workshop/mentorship for you.

Join us the second Saturday of every month. 208 NE 117th St, Vancouver, WA. Contact Tawnya Love 360 567 7576 or TawnyaAngel@gmail.com.

TawnyaAngel555.com.

Do You Know an LMT (licensed massage therapist) who is interested in being an independent contractor (self-employed)? I have the perfect space! Located in the back of my centrally located store, on 17th and Hawthorne, I have two nicely renovated rooms perfect for bodywork practices. At $500/month, an LMT can make their own schedule, build their own clientele and enjoy support from the adjoined Karuna community (KarunaStore. com). Starts June 1. Call Anandi at 503 706-5597 for more details.

Sacred Soul Sisters Circle – 5-8pm. Calling All Soul Sisters to join us the Last Saturday of every month in our Sacred Circle. Share your unique gifts and medicine with your community and tribe. Enjoy drumming, sharing, connecting and healing as you Awaken powerful healing techniques and past life memory as we call in the Sacred New. Follow us on YouTube under Tawnya Angel. Facebook Tawnya Love. 208 NE 117th St, Vancouver, WA. Contact Tawnya Love 360 567 7576 or TawnyaAngel@ gmail.com. TawnyaAngel555.com.

Let your hopes, not your hurts, shape your future. ~Robert H. Schuller

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communityresourceguide

dentist AAdvanced Dental

Dr Inna Shimanovsky, DMD Connecting you to the leaders in natural healthcare and green The Smile forliving Yourin Healthy Life 1508 Washington St, Oregon City State-of-the-Art Care with Your Comfort in Mind our community. To find out how you can be included in theDental Community 503-659-3003 Resource Guide email Publisher@NAPortland.com to request our media kit. AAdvancedDental.com

• Mercury Free Dental Care The Smile for your Healthy life.

• Amalgam Removal Protocol State-of-the-art dental care with • Low Radiation Digital X-Rays your comfort in mind, while also • Advanced Laser Tooth Whitening caring about the world we live in.

• Cosmetic and Restorative services Marina• Eco-Friendly Zare, DC HEARTspace CENTER for healing Office 925 NW Overton, Portland, OR 97209 • Coordination with Natural Health Professionals Melea King LAc, Karen Gault LAc 16640 SE McLoughlin Blvd.

503-477-6322 • Invisalign Krista Anderson Ross ND, Katrin FinkOak LMT Aesthetic Dentistry of Lake Grove, OR 97267 BodyElementsPdx.com Dr. Inna Shimanovsky, DMD Kendra Bohm LMT

ACUPUNCTURE503-659-3003 877-226-8245

chiro/B.E.S.T/KST

Using numerous innovative techwww.AAdvancedDental.com

530 1st St, Ste B1, Lake Oswego 503-804-0133 Providing natural alternatives and support for diverse health concerns.

All Ways Well, LLC

Rebecca Hurwood, LAc 1525 SW Park Ave, Ste 103, Portland 503-267-5570 AllWaysWell.com 2014 Nattie Award Winner - Voted Favorite Acupuncture/TCM Practitioner and Favorite Natural Women’s Health Specialist. Facial Acupuncture, Foot Reflexology, Gentle and Effective Acupuncture; Insurance Accepted! Book online; free consult available!

books, gifts & Events

nologies in the filed of chiropractic, I help people reach a higher sense of physical, biochemical, emotional and overall state of well being. Improvement in chronic pain, allergies, asthma, digestion, sleep, mobility, energy, vitality, ADHD/ADD...

Experience a different flavor of chiropractic!

cleaning EcoMaids

503-908-0950 EcoMaids.com/portland 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.

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.

chiropractic North Portland Wellness Center

for Business, Life & Relationships Laureli Shimayo 720-352-2434 Thrive-Wise.com Catalyzing authenticity, aliveness and great results: conscious leadership, entrepreneurship, strategic planning, retreats, culture change, rapid and sustainable growth, Hire4Genius.com, emotional/body intelligence, fulfillment, relationship dynamics, matchmaking.

RUBATO CRANIOSACRAL THERAPY

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.

Portland/Vancouver Edition

ThriveWise COaching

CRANIOSACRAL THERAPY

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

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Coaching & Consulting

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

NAPortland.com

Oswego

Larry Bowden, DMD 17720 Jean Way, Ste 200, Lake Oswego 888-588-3745 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.

OPTIMA DENTAL

1209 NW Lovejoy, Portland 16455 Boones Ferry Rd, Lake Oswego 503-697-0884 Info@OptimaDental.com OptimaDental.com Optima Dental is Portland’s leading provider of advanced dentistry, specializing in innovative and safe techniques like metal-free dental implants and veneers. Call us today!

energy healing Hands of Freedom Healing/ Quantum-Touch®

Judie Maron-Friend, Certified QT Level I, II & Self Created Health Instructor/Practitioner 8725 NE Broadway St, Portland 503-288-8369 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.

Pranic Healing Surgical Support & Recovery

Jonnetti Bernard: 503-710-8152 Linda Negrin: 503-866-2901 PHEnergyHealing.com If you or a loved one are facing a major or minor surgery, Pranic Healing can reduce pain, bleeding, anxiety, chance of infection, and quicken recovery. Visit our website for more info.

eyewear Eyes on Broadway 2300 NE Broadway Portland 503-284-2300 EyesOnBroadway.com

HEALING WAYS

feed supply Concentrates, Inc.

Wholesale & Retail since 1938 5505 SE International Way, Milwaukie 503-234-7501 ConcentratesNW.com

5010 NE 33rd Ave, Portland 503-238-1065 SoakAndSauna.com Common Ground Wellness Co-operative is a co-operatively run healing center in Northeast Portland, complete with sauna, soaking pool and a variety of wellness practitioners.

fitness

holistic education

Form & Function 503-593-0179 Josh@PdxTraining.com PdxTraining.com

Personal training, nutrition advice, and holistic lifestyle coaching.

Receive 2 free sessions + body diagnostic simply by calling me today at 503-593-0179.

FLOORING MONARREZ FLOORING SERVICES

503-705-5318 MonarrezFlooring@gmail.com Commerical and Residential installation, repair and removal since 1997. Professional quality craftsmanship, fast & dependable service at excellent rates. Call for a free estimate today!

SIMPLE FLOORS

3477 NW Yeon Ave, Bldg 4, Portland 503-715-0383 Portland.SimpleFloors.com It is our mission to deliver stylish, costeffective products designed to inspire.

Store Hours: M-F 9am-6pm, Sat 10am-5pm, Sun Closed.

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COMMON GROUND WELLNESS CENTER

The Wellspring School for Healing Arts 2440 NE MLK Jr Blvd, Ste 202 Portland 503-688-1482 TheWellspring.org

Offering comprehensive training and education in Wholistic Nutrition, Chinese Medicine, Amma Bodywork Therapy, Herbs and Movement Arts since 1995.

holistic Wellness

By Design Bodywork

Ray J. Drlik, CMTA, FDN, LMT 7460 SW Hunziker St, Ste H, Tigard 503-901-6013 Ray@ByDesignBodywork.com ByDesignBodywork.com My goal is to work with YOU to help YOUR body work the way it was designed to work.

Together we’ll build on natural solutions to nourish your body. Tap into your “Inner Physician” and regain your zest for life. For more information, check out my website or call for a free consultation.

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massage therapy

hypnoTHERAPY

Nutrition Nourish Northwest

WELLNESS STUDIO

LOVING KINDNESS HypnoSIS

Margo Massoud Marver, LMT #14509 Zen Shiatsu and Reflexology Therapist 503-232-3281 Emargo.com

Laney Coulter, BCH, NLP 7135 N Vincent Ave, Portland 503-289-3614 Laney@LovingKindnessHypnosis.com LovingKindnessHypnosis.com 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.

INTUITIVE READINGS

BARBARA LEE

LMP WA state MA00021113 WA Reflexologist RF 60472907, Certified Reflexologist; “Ingham Method” 208-640-9524 WildwoodBotanicals.net Deep Tissue, Hot Stone, Massage Cupping, On Site Chair Massage, Medical and Pain Management, Cranio Sacral, Reiki Master Teacher, Credentialed with all Insurances, Parties, Massage Lotion Business.

Nutrition & Fitness Studio 4418 SE Hawthorne Blvd, Portland 503-234-7280 NourishNorthwest.com

ORGANIC SALONs FUSION MODERN

7870 SW Capitol Hwy, Portland 503-246-7940 FusionCutAndColor.com First and only certified true organic color salon with the best prices in Portland. All Non-toxic and chemical free. Open everyday!

BARBARA LEE

Professional Psychic Clairvoyant 208-640-9524 IntuitiveReflections.com Chakra, Tarot Readings, Angel Readings; (trained by Doreen Virtue), Phone Readings, Astrological Consultations, 6 types of reports, Email Readings, Parties, Classes.

massage training OREGON SCHOOL OF MASSAGE

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

INANNAH

Eye Reader & Guide 1-844-EYE-READER Inannah.com Eye readings for discovering genius, life purpose, careers, leadership strengths; rapidly increasing consciousness; spiritually/emotionally growing; solving relationship issues; meeting your soulmate; being who you are.

Landscape Design Plan-It Earth DESIGN

503-239-0105 Amy@Plan-It-EarthDesign.com Plan-It-EarthDesign.com Landscape Layouts for Living while Protecting the Planet. Specializing in rain gardens, soils and interesting water efficient & native plantings. $25 off first visit.

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Portland/Vancouver Edition

HAIRAPY PDX

4640 SW Garden Home Rd, Portland 503-360-1324 HairapyPDX.com Hairapy PDX is an organic and ammonia-free salon promoting beauty, wellness and green living by being free of chemicals, damaging toxins, and harmful carcinogens.

natural foods grocery People’s Food Cooperative 3029 SE 21st, Portland 503-ORGANIC (674-2642) Peoples.Coop

People’s is a values-driven cooperative grocery specializing in high-quality, ethically-produced, organic foods, supplements, and body care products.

NATUROPATHS ILLUMINATION WELLNESS, LLC Dr. Rachel Stricker, ND, RYT 503-707-3309 DrRachel@IlluminationWellness.com IlluminationWellness.com

NAPortland.com

Complete naturopathic care, homeopathy, botanical medicine and more. Schedule a free 15 minute consultation to discover how naturopathy adddresses the root cause and promotes sustainable wellness.

Prenatal Yoga Pregnancy Yoga & Beyond YogaBeyond@yahoo.com PregnancyYogaAndBeyond.com

Prenatal yoga classes with sound therapy for Mom and baby.

reflexology NANCIE HINES

NBCR Certifed Reflexologist Portland Reflexology 503-867-2778 PortlandReflexology.com

reiki The Reiki Ranch

Counseling & Classes for Adults 1235 SE Division St, Portland 503-544-6179 TinaGilbertson.com

All levels of Reiki certification including laser Reiki, advanced Reiki energy training, and cosmic energy healing classes.

shamanic healing

A worker owned and collectively run used bicycle shop on 23rd and SE Division St, offering full repair services, custom builds and gear servicing.

503-265-8595

You seem fine on the outside, but inside you’re unhappy. Tell it to someone who cares: Me! Free consultation with no obligation.

ABetterCycle@gmail.com YOUR LOCAL RESOURCE FOR SUSTAINABLE LIVING

JULIE GLASER,

MA, LPC, CADCIII Counseling & Hypnotherapy 2304 E Burnside, #2, Portland 503-752-1893 JulieGlaser.com

African Shamanic Healer Diviner Downtown Portland 503-922-4585 MyShamanHealer@gmail.com

We combine Primordial and modern spiritual tools to Heal emotional, physical and spiritual dis-ease.

We help you remove or circumvent karmic and other obstacles inhibiting your progress in life, love, relationship, career, spiritual pursuits, and female-centric spiritual solutions regarding childbirth and miscarriage.

Intuitive Angelic Shamanic Healer 360-567-7576 TawnyaAngel@gmail.com TawnyaAngel555.com TheTawnyaLoveShow.com

A Better Cycle

TINA GILBERTSON, LPC

Energy Healing Center Chehalis, WA 360-748-4426 ReikiRanch.com

TAWNYA LOVE

greenposting.org

therapy/counseling

WALDORF SCHOOLS CEDARWOOD WALDORF SCHOOL

Paul M Rakoczy, lcSW

3030 SW 2nd Ave Portland, OR 97201 503-245-1477 Info@CedarwoodSchool.org CedarwoodSchool.org

Humanistic Psychotherapy/ Reiki 3939 NE Hancock, Ste 205 503-997-8611 Pmr1354@hotmail.com PaulRakoczyTherapist.com

Education of a wholehearted life.

yoga

TREE CARE

KARMA YOGA & FITNESS

HONL TREE CARE

13031 SE 84th Avenue, Clackamas, 97015 503-482-8620

Fast & free estimate 503-200-0709 Info@HonlTreeCare.com

Info@KarmaYogaAndFitness.com KarmaYogaAndFitness.com

Quality Tree Care with a Spirit of Integrity and Excellence.

THE MOVEMENT CENTER YOGA STUDIO

VETERINARIAN

1021 NE 33rd Ave, Portland 503-231-0383 MCYoga.com

ALBERTA VETERINARY CARE

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

Justin M. Cates, DVM 1737 NE Alberta, Ste 102 Portland, OR 97211 503-206-7700 AlbertaVeterinaryCare.com

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Exceptional, personalized, comprehensive care for your best friend.

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速

1508 Washington St Oregon City, Oregon 97045