E E FR
HEALTHY
LIVING
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HEART HEALTHY FOOD CHOICES
Homesteading in Cities Eco-Lifestyles Grow in Favor
HEALTHY
PLANET
Onward & UPWARD Rising Above Adversity
Power Ball
Stability Balls Build Flexibility and Muscle
February 2018 | Portland/Vancouver Edition | NAPortland.com February 2018
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letter from publisher
HEALTHY LIVING HEALTHY PLANET
W
e’’re seeing spring-like weather in northwestern Oregon this winter. There’s enough sunshine to raise my spirits, and the nights aren’t too cold. Crocuses and daffodils are already coming up in the neighborhood and I’d really like to cheer them on, but I’m a little self-conscious about being seen talking to daffodils on the street. February brings us St. Valentine’s Day, and, not knowing much about saints, I wondered how a religious observance morphs over time into a retail extravaganza featuring hearts and chocolate. Searching uncovered more legend than fact. At least three different Saint Valentines are mentioned in the early martyrologies under the date of February 14. One was a priest in Rome, the second one was a bishop of Interamna (now Terni, Italy) and the third St. Valentine was a martyr in the Roman province of Africa. They were all honored on the same date and the resulting Valentine’s Day eventually became popularly associated with romantic love through the works of Shakespeare and Geoffrey Chaucer in the 14th century. (Chaucer, as you may recall, got his first big career breakthrough as a crier for an up-and-coming Knight, but that’s another Tale.) Valentine has patronage over engaged couples, happy marriages and love, but, curiously, also the plague, epilepsy and beekeepers. Natural Awakenings ducks the hearts-and-chocolate question for the most part. We have a solid article called “Secrets for Successful Love Matches,” and a wise single-pager called “Self-Love,” by Charlie Chaplin, of all people. It’s worth the time to Google Charlie Chaplin’s name, even if you think you know who he is. There isn’t nearly enough room here to list his accomplishments, and his persecution by the House Un-American Activities Committee in the 1940s and 1950s is a great example of patriotism run amok. This month, we have two lead articles for our theme of Living Courageously. There is a hopeful message in “Rising Above Adversity” which comes with a helpful list of Resilience Resources. Then we have “Finding the Courage to Grieve” from Portland author Deborah Rodney, who has been contributing a series of delightful poems to the magazine. Her article also talks about the importance of resilience and describes some practices for moving into it. And it’s no coincidence that our sub-theme article is entitled “Meditation that Works.” Meditation is a proven way to build resilience and gain compassion, including self-compassion. I’ve had good results from my meditation practice, but it may not be for you. If sitting still doesn’t suit you, try dance. If you can’t dance, experiment with art. I know of a therapist who restores her spirit by weaving at a loom, a very young man whose life changed for the better when he discovered he could sing and a woman who dusted off her tenor saxophone after 50 years and signed up with an all-ages band at her local senior center. She can’t march anymore, but she says the music is better than therapy or drugs. So let’s love ourselves, take what we need from the moment, and build up stores of resilience and compassion. Bonus, if you email me at Publisher@NAPortland.com and tell me what you like or don’t about the magazine, I will enter you five extra times into the drawing for a copy of Deborah Rodney’s newly released poetry book Promise to Kiss Me. See it on page 36. It will make an exceptional Valentine’s gift. feel good, live simply, laugh more and stress less, Douglas Something to tell us? Email Publisher@NAPortland.com 2
Portland/Vancouver Edition
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Portland/Vancouver Edition PUBLISHER Douglas Merrow Editor Marsha Baker Design & Production Dan Patric marketing Douglas Merrow calendar editor Douglas Merrow Ad Sales Liz Howell 503-922-2698 Douglas Merrrow 503-419-6430
contact us PO Box 22181 Portland, OR 97269 Ph: 503-419-6430 • Fax: 1-888-412-5852 NAPortland.com SUBSCRIPTIONS Subscriptions are available by sending $20 (for 12 issues) to the above address.
national team CEO/FOUNDER Sharon Bruckman national Editor Alison Chabonais Managing Editor Linda Sechrist national art director Stephen Blancett SR. art/MKTG. director Steve Hagewood FINANCIAL MANAGER Mary Bruhn franchise director Anna Romano franchise support Mgr. Heather Gibbs website coordinator Rachael Oppy National Advertising Kara Scofield Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2018 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.
Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines
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February 2018
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Contents 16 RISING ABOVE
20
ADVERSITY
How to Strengthen Your Resilience Muscle
20 MEDITATION THAT WORKS
Tips for Finding the Right Practice
22 FINDING THE
COURAGE TO GRIEVE
Tips for Facing the Challenges of Loss
24 BE ON THE BALL Putting Extra Fun into Fitness
24
26 FOODS OUR
HEART WILL LOVE
Top 10 Heart Healthy Choices
28 MARK ROSENFELD’S
Secrets for Successful Love Matches
30 BANISHING
26
BODY-IMAGE BLUES How Teens Can Learn to Love Their Looks
32 CITY HOMESTEADING Creating Sustainable Urban Living
34 DO-GOOD DOGS
DO ALMOST ANYTHING
Service Animals Train to Help People in Need
36 SELF-LOVE Create a Life You LOVE And the Health You CRAVE Nicole Alcyon, NC, C.Ht Nicole@TrinitiHealing.com www.TrinitiHealing.com 323.842.3589
With Guidance, Insight and Support from my Nutritional & Hypno-Chakra Therapy Program 4
Portland/Vancouver Edition
NAPortland.com
DEPARTMENTS 6 news briefs 10 health briefs 12 eco tip 14 global briefs 20 healing ways 24 fit body 26 conscious eating 28 wise words
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30 healthy kids 32 green living 34 natural pet 36 inspiration 40 calendar 43 classifieds 44 resource guide
Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.
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advertising & submissions how to advertise To advertise with Natural Awakenings or request a media kit, please contact us at 503-419-6430 or email Publisher@NAPortland.com. Deadline for ads: the 12th of the month. Editorial submissions Email articles, news items and ideas to: Publisher@NA Portland.com. Deadline for editorial: the 12th of the month. calendar submissions Email Calendar Events to: Calendar@NAPortland.com. Deadline for calendar: the 12th of the month. regional markets Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 941-351-3740. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.
Larry Bowden, DMD
Voted One of Portland’s
TOP DENTISTS by Portland Monthly magazine
February 2018
5
news briefs
Community Supported Agriculture Annual Share Fair
T
he Portland Area Community Supported Agriculture (CSA) Coalition’s Fourth Annual Share Fair will be held on Sunday, February 25 from 9 a.m. to 3 p.m. in northwest Portland. This event offers the opportunity to learn about all things CSA. In addition to meeting and talking with the farmers, the event will also include activities for the entire family including food samples, cookbook swaps, vegetable art and more. CSA members pay for their membership at the beginning of the growing season, providing the farmer with working capital they need to start the season. In return, each week the member gets a “share” of the harvest: a box full of the freshest, most seasonal food available. There is no middleman, thus reducing transportation, packaging and distribution costs.
Location: 907 NW Irving St., Portland. PortlandCSA.org.
Living a Mindful Life Through Mindful Eating
M
any of us feel as if we are victims of a stressed and overworked society which traps us into adopting unhealthy habits. Often, we put ourselves on autopilot, eating on-the-go or finding ourselves eating our anger and anxieties away. It can seem impossible to get out of this vicious cycle. Mindful eating is a way of eating which cultivates self-awareness and allows individuals to make conscious food choices based on what they are feeling and thinking. Mindful eaters are confident, calm and aware of what is going on inside as well as outside of their body. So without judging themselves, they feel free to eat what their body is asking for, no matter what they are feeling positively or negatively. A simple way to start practicing mindful eating is to eat slowly and attentively. Some may find it easier to focus on what they are eating by removing distractions such as TV, phone or even their thoughts. It is suggested we truly savor the food by using all of our senses. Breathe slowly and count how many times we chew with each bite. By practicing mindful eating daily, even if it’s just for the first five minutes of a meal, we will start gaining deeper insights on our eating habits and wisdom from our body. Miho Hatanaka, RDN is a Registered Dietitian and Mindful Eating Coach. She provides holistic nutrition services for weight loss, healthy lifestyle and chronic disease management. ZenIntegrativeNutrition.com.
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Portland/Vancouver Edition
NAPortland.com
Pause Meditation Offers Two New Classes
P
ause teaches individuals and businesses the art and science of mindful living through drop-in meditation classes and courses. Ryan Kenny, co-founder, describes Pause as a “modern meditation studio” that helps people learn how to bring mindfulness and meditation into everyday modern life, empowering them with tools to reduce stress and find inner peace. Drawing from ancient wisdom traditions but presented through the lens of neuroscience, Pause offerings are accessible for everyone, regardless of their spiritual leanings or experience. Pause recently moved to a new studio in the heart of downtown Portland. Weekly offerings include a variety of themed classes, from Beginner’s Mind and Happiness Insight to Well-Being Is a Skill. Beginning January 17, two new weekly classes will be offered: Rest (a powerful and restful yoga nidra practice) and Intro to Meditation (designed for true beginners who wish to explore and learn the fundamentals of meditation). For those interested in taking a deep dive into mindfulness, Pause also offers the renowned Mindfulness-Based Stress Reduction (MBSR) course. The next cycle will begin in early April. Location: 213 SW Ash St., #209, Portland. To learn more, visit PauseMeditation.org.
100 HANDPRINT RITUAL Join us for a profound healing experience
First 3 Fridays each month 5:30 pm to 7:30 pm Call 503-231-0383 to register The Movement Center 1021 NE 33rd Ave, Portland OR www.themovementcenter.com
Shambhala: Making Enlightened Society Possible
T
he Portland Shambhala Center offers meditation classes and programs throughout the year with community practices being offered weekly, both in Portland and a new Hillsboro location. All are welcome to join for the community practices which are offered in the morning, afternoon and evening throughout the week to accommodate varying schedules. There is even a group that meets Thursday, from 11:30 a.m. to 1 p.m., for what is called Community Heart: Sit, Stretch, & Soup. For the more outdoor-oriented meditators, Drala hikes are offered from the spring through the fall, giving participants the opportunity to take their mindfulness practice into the great outdoors of the Pacific Northwest.
Love all, trust a few, do wrong to none. ~William Shakespeare
The Portland Shambhala Center is located at 1110 SE Alder St., Portland. For more information on programs offered, visit Portland.Shambhala.org.
Short-Story Competition Aims to Change the Future
Y
es, you’ve read this here before, but we feel it is more important than ever! The future might not be a disaster—if we start telling the right stories about it . . . right now! That’s the premise of a short-story competition sponsored by Create Plenty, a Portland-area organization that trains young people in climate literacy and leadership. Understanding the power of the story to make sense of what’s happening around us, Create Plenty came up with a powerful proposition: “The future might not be a disaster if we have the right stories to direct us. Your short story about a household living in a positive and possible future has a chance at cash prizes, publication and influence over what the future may bring.” Winners in both the Youth and Adult categories will win $250, four runners-up will be awarded $50 each, and 20 authors will have their stories published. Submission deadline is February 28.
For more information including guidelines, suggestions and information about how to submit stories, visit CreatePlenty.org/future.html. February 2018
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news briefs
Rose City Qigong Launches New Classes
R
ose Allen’s heart recently brought her back to Portland, where she had previously lived for 25 years. A Certified Qigong Instructor, seven years ago she relocated to Santa Fe, New Mexico, for intense study and teaching at the MogaDao Institute. While there, she also studied yoga, meditation, internal alchemy, tai chi and gong fu. “I truly feel that qigong is the next big healing movement,” suggests Allen, “even though it is thousands of years old—particularly as our general population ages. The gentle movements can be practiced by nearly anyone—and even from a seated position. There are people who struggle with other forms of physical exercise. Qigong is a selfempowering alternative for those individuals.” Allen has been leading and teaching classes for over five years at various studios in the Santa Fe area, including the local hospital’s Wellness Clinic and the Community College. She is now establishing qigong classes in the Rose City. “Typically, classes are 75 minutes in length,” says Allen. “We stretch and open the body with simple exercises for a better flow of qi. Then we work on the forms. Some forms create balance between yin and yang; others focus on specific organ healing. I also incorporate into class the Chinese Five Element System.” “My goal is to share this self-healing practice with as many people as possible,” Allen adds. “It is time we take the critically-important matter of health into our own hands. We have the ability to heal ourselves.” More information and classes at RoseCityQigong.com.
A Boutique for the Mindfully-Minded
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t Karuna Contemplative Living, they believe that a contemplative life is about taking occasional breaks from “doing”. By cultivating a sense of wonder and curiosity about ourselves and the environment around us, through simple observation we are able to enrich our lives. Sitting meditation supports the age-old practice of observation and contemplation. It is so important to be comfortable while meditating. There’s nothing more important than a proper seat when practicing meditation. One could say that, having found a comfortable posture, meditation becomes effortless. But every body is different, which is the reason why Karuna provides shoppers an enjoyable space for trying a variety of cushions, seeing which one fits their body best. Karuna’s mission is to supply cushions so people don’t have to fold up a pillow or bruise their ankles while their folded legs sit on the hard floor. They love supplying the community with cushions that are designed for the very purpose of contemplation and meditation, hoping to inspire excellent quality practice. Karuna works hard to support regional businesses and artisans. Most of the cushions are produced regionally and the Karuna brand cushions are made right here in Portland. They are committed to providing high quality meditation cushions and supplies to support health and wellness, spiritual growth and stress reduction. In addition to meditation and contemplative lifestyle products, massage therapy is also offered on-site by appointment.
VANCOUVER’S CHOICE for BUSINESS and HEALTHCARE CONSULTING
Building Strong Foundations + Growing Your Business
503-850-8411 www.salsburyandco.com 8
Portland/Vancouver Edition
16129.SAL_na_2.25x9.75v02PREP.indd 1
Find Karuna at 1725 SE Hawthorne Blvd, Portland. 971-229-0565. KarunaStore.com. NAPortland.com
11/16/16 2:02 PM
Mindful Studies in More Portland High Schools
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he Portland-based nonprofit Peace in Schools, which created the first semester-long mindfulness class in the nation, is launching its class in three more Portland high schools in the fall of 2018: Grant, Alliance at Benson and Metropolitan Learning Center high schools. This will expand Peace in Schools partnership with Portland Public Schools to a total of ten high schools. Interested students can now forecast to enroll in the Mindful Studies class at their local high school for the upcoming school year. Peace in Schools has also launched mindfulness training courses for educators, parents and youth-serving professionals. These courses are designed for adults to learn to embody mindfulness in their relationships with youth. These trainings are available as weekend intensives, eight-week courses and a four-day immersive retreat. In 2018, Johns Hopkins University will begin a research study of Peace in Schools’ Mindful Studies class in an effort to advance learning in the field of mindfulness in education. Peace in Schools’ Director of Program Development, Barnaby Willett, commented, “With our semester-long mindfulness class, we’ve expanded what’s possible in terms of the depth and duration in mindfulness education. Ninety-two percent of our students report reduced stress and anxiety from the life skills learned in class. We’re excited to collaborate with Johns Hopkins University to research how mindfulness benefits adolescent well-being. With our groundbreaking partnership, Portland Public Schools is leading the way nationally in mindfulness education.”
A YEAR OF INSPIRED LIVING A Year of Inspired Living
will help you discover the life you want to lead, the person you want to be, and the impact you want to have on the world. This delightful book is a compilation of essays, they range from the profound and poignant— love, faith, loss—to the heartwarming and hilarious—middle-age angst, motherhood mishaps, dog-poop scofflaws— and more. A Year of Inspired Living offers personal reflection questions and space for the reader to journal and help them create their most inspired year.
Author and Natural Awakenings Long Island Publisher, Kelly Martinsen
Available at amazon.com http://amzn.to/2spoepK $12.95
For more details on Peace in Schools, visit PeaceInSchools.org.
Grief and Resilience Workshop
A
n important step in developing a healthy relationship with grief so it doesn’t get stuck somewhere in our bodies and psyches is to develop practices that support us. In a workshop developed by Deborah Rodney, participants will learn simple techniques for finding resilience. Using her book of poetry, Promise To Kiss Me, and honing the skills of emotional literacy, visualization, active imagination and compassion, participants will take away an array of practical exercises and reminders that provide safety nets for the exploration of a new relationship with grief. “Deborah’s themes and poetry gave new shape to our shared reflections on both personal and collective grief, highlighting the tools of resilience we all need.” ~Sophia “This workshop provided a safe and open forum for thinking about grief in personal ways and, more broadly, as an essential and natural part of the human condition.” ~Margaret The next workshop will be held on Saturday, March 10 from 10 a.m. to 2:30 p.m. at Flanders House (2926 NE Flanders Street, Portland). Email DebRodney@gmail.com for more information and to register. For more on Grief and Resilience see Rodney’s article on page 22. Deborah Rodney is a writer, has worked as a Communications Specialist on HIV/AIDS in the Caribbean, has been a Reiki Master for 26 years and studied Non-violent Communication in the early 80s with Marshall Rosenberg and others.
A quiet evolution is afoot, and it’s all about Enough!
enoughers.org bit.ly/enoughtrailer February 2018
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LOWER BODY MASS
A study of more than 50,000 people in the Czech Republic by the Seventh-Day Adventist Loma Linda University, in California, found that those that made breakfast their largest meal of the day had lower body mass index (BMI) levels. Lunch as the largest daily meal showed the next best results. The researchers concluded that timing and frequency of meals play a role in predicting weight loss or gain. The two factors associated with higher BMI were eating more than three meals a day (snacks were counted as extra meals) and making dinner the day’s largest meal.
Moderate Exercise Guards Against Depression In Exercise and the Prevention of Depression, a study of 33,908 adults in Norway by the University of New South Wales, researchers found that one hour of exercise a week reduced depression in 12 percent of the subjects. The purpose of the study was to address whether exercise protects against new-onset depression and anxiety and if so, the intensity and amount of exercise required. They concluded that regular leisure-time exercise of any intensity provides protection against future depression, but not anxiety. Thus, increasing the population of people exercising may provide public mental health benefits and prevent a substantial number of new cases of depression. 10
Portland/Vancouver Edition
NAPortland.com
Chocolate and Olive Oil Help Heart Health Cardiologist Rossella Di Stefano, with the University of Pisa, in Italy, led a study of 26 people and determined that eating a combination of dark chocolate and olive oil improved cholesterol levels and blood pressure after 28 days. She says, “Fruits and vegetables exert their protective effects through plant polyphenols found in cocoa, olive oil and apples. We found that eating small, daily portions of dark chocolate with added natural polyphenols from extra-virgin olive oil was associated with an improved cardiovascular risk profile. Our study suggests that extra virgin olive oil might be a good food additive to help preserve our ‘repairing cells’.”
Syda Productions/Shutterstock.com
BIG BREAKFAST,
Research from the University of Texas at Arlington reported in The FASEB Journal, published by the Federation of American Societies for Experimental Biology, has found that zinc supplements can inhibit or slow the growth of esophageal cancer cells. The research also found that zinc deficiency is common among throat cancer patients. Zinc-rich foods include spinach, flax seeds, beef, pumpkin seeds and seafood such as shrimp and oysters.
iprachenko/Shutterstock.com
Zinc Inhibits Throat Cancer
Best_photo_studio/Shutterstock.com
health briefs
MaxFXBillion Photos
Antidepressants in Pregnancy Linked to Autism A study by the University of Bristol, England, of 254,610 young people from Stockholm showed that children born to mothers taking antidepressants during pregnancy had more than a 4 percent risk of autism, compared to less than a 3 percent risk in children born to mothers with psychiatric conditions not on antidepressants. Depression is common in women of childbearing age, with 3 to 8 percent of pregnant European women prescribed antidepressants. But with 95 percent of them bearing children without autism, the risks and benefits must be carefully weighed, say researchers.
MaxFX/Shutterstock.com
Mindfulness Reduces Alcohol Cravings In a randomized, double-blind experiment published in the International Journal of Neuropsychopharmacology, University College London researchers found that among 68 heavy drinkers, just 11 minutes of recorded mindfulness training reduced drinking. Subjects were closely matched with an active control group that was taught relaxation techniques. Seven days later, the mindfulness group on average drank 9.3 fewer units of alcohol, roughly equal to three pints of beer, while the relaxation group showed no drop in alcohol consumption.
THIRD-PERSON SELF-TALK AIDS IN EMOTIONAL CONTROL As reported in Scientific Reports, two studies of 37 and 52 people at Michigan State University have discovered that talking to ourselves in the third person using statements like, “Why is John upset?” instead of, “Why am I upset?” can help improve our ability to control our emotions. Everyone occasionally engages in internal monologue, an inner voice that guides our moment-to-moment reflections. Now, scientists believe that the language used in the process influences actions differently. The premise is that third-person selftalk leads us to think about ourselves similarly to how we think about others, which provides the psychological distance needed to facilitate self-control.
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Heat leaves area of malignancy after self-care, diet, exercise & treatments “Elsa D.” Jan-Nov 2017
February 2018
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eco tip
Yes to Yarn
Popular Needlework Crafts Go Green
Natural Awakenings
Portland / Vancouver edition is setting the intention to provide you with a moment of mindfulness and peace by viewing this message. When we all send the feelings and energy vibrations outward, we will make this a more peaceful and mindful world. The gift of love The gift of peace The gift of positive intention May all these be yours during the coming year.
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Portland/Vancouver Edition
Whether for function, decoration or personal gifting, the skillful hobbies of yarn arts such as knitting, quilting, weaving, stitching, sewing, crocheting and macramé are going strong. The difference these days is that doing it ecoresponsibly is enhancing the process. “More people are making and hand-dyeing their own yarn,” says blogger Ann Budd (AnnBuddKnits.com), of Boulder, Colorado, former editor of Interweave Knits magazine and author of Knitting Green. “The results are beautiful with different color combinations, and even striping.” Also, more yarn is American-sourced. “Shearing and dyeing are done here to cut down on the overall carbon footprint,” explains Budd, who conducts workshops for shops and clubs, plus two annual learning retreats. This year’s are in Savannah, Georgia, from April 26 to 29, and in Sturgeon Bay, Wisconsin, from September 20 to 23. GreenAmerica.org suggests Green Mountain Spinnery (Spinnery.com) as a U.S. source of certified organic, natural fiber yarns processed without toxic oils, chemicals or dyes; Ecobutterfly Organics (Ecobutterfly.com), for vegan-friendly, fair trade and botanically dyed organic cotton yarns and fiber, recycled glass beads, buttons and kits; and Organic Cotton Plus (OrganicCottonPlus.com), offering certified organic woven and knit fabrics, hemp and hemp-blended fabrics, threads, ribbons and vegetable-based dyes. Interweave (Interweave.com), a craft magazine publisher, provides video and online education. Learn how to avoid potential hand and arm pain from repetitive motions with the new book Knitting Comfortably: The Ergonomics of Handknitting (ErgoIKnit.com) by San Francisco physical therapist and needlework teacher Carson Demers. For many needlework fans, charitable volunteering keeps their fingers flying. Members of the nonprofit Mittens for Detroit (MittensForDetroit.org) make mittens, gloves, hats and lapghans for children and adults in need. Donna Davis, of Roswell, New Mexico, has knitted hats for African newborns, wool items for Eastern European orphans and scarves for American artists. Learn more at KnittingForCharity.org.
NAPortland.com
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global briefs
Range Brutality
Renewable Payoff Germany Undergoes an Energy Renaissance
Last May, Germany’s renewable energy mix of solar, wind, hydropower and biomass generated so much power for a few hours that customers actually got paid for using electricity. The country’s renewable power sources generate 88 percent of total electricity demand, and growing wind power assets alone are expected to make the phenomenon a regular occurrence. When this happens, commercial producers either close power stations to reduce the electricity supply or pay consumers to take it off the grid.
Anastasija Popova/Shutterstock.com
As we went to press, the fate of 90,000 wild horses and burros depended on Congressional action, as the U.S. Senate and House were hammering out differences in the delayed 2018 spending bill. The Senate version vowed to fund “humane and viable options” to the animal euthanasia allowed in the House bill. Last October, the National Wild Horse and Burro Advisory Board recommended that the U.S. Bureau of Land Management (BLM) achieve its on-range population goal of 26,715 wild horses and burros while also phasing out the use of long-term holding facilities within three years. Killing tens of thousands of healthy animals would “be a betrayal of millions of taxpayers that want wild horses protected as intended in the 1971 Wild FreeRoaming Horses and Burros Act,” says Neda DeMayo, president of Return to Freedom Wild Horse Conservation. BLM has been tasked by Congress with the responsibility of protecting wild horses and other wildlife. The agency has balked at using affordable fertility control, despite ample evidence that it’s a more than 90 percent safe and effective means of population control, critics charge. Instead, it spends 65 percent of its annual budget in capturing, removing and warehousing animals.
xujun /Shutterstock.com
Shooting Wild Horses and Burros
Auto Revolution
China, the world’s largest car market, is planning to stop production and sales of traditional energy vehicles in favor of electric vehicles (EV), and the decision has sped up competitive development by U.S. automakers. General Motors is promising to launch at least 20 new electric vehicles in the next six years. “General Motors believes the future is all-electric,” says Mark Reuss, the company’s head of product development. The falling cost of lithium-ion batteries also brings a tipping point into view, observers say. By 2025 it’s possible that electric drivetrains will have no cost disadvantage compared with internal combustion engines. Technology is fast resetting the outlook for what cars can do, how consumers use them and how much an EV will cost. Tesla, Ford and Japanese and European companies are also responding to what’s being called both “the age of electricity”, and “the age of personalized transportation”. 14
Portland/Vancouver Edition
NAPortland.com
andrea lehmkuhl/Shutterstock.com
Industry Revs Up for Electric Car Future
Bureaucratic Bungle
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Monsanto Still Gaming the System
Sealife Sanctuary Greenpeace Lobbies to Create Huge Antarctic Preserve
The South Pole is Earth’s last uninhabited outpost, and Greenpeace seeks to establish an Antarctic sanctuary of almost threequarters of a million square miles in the Weddell Sea adjacent to the vast continent that would protect whales, penguins and other wildlife. The nonprofit has called for governments to show greater vision and ambition. Frida Bengtsson, head of the Greenpeace Antarctic campaign, states, “Over the next 12 months, we have an opportunity to make history: to create an Antarctic Ocean sanctuary which would be the largest protected area on Earth.” She notes that it would also ensure healthier oceans that soak up carbon dioxide to moderate climate change. The proposal, submitted by the European Union and promoted by the German government, will be considered in October by the governmental bodies responsible for managing the Antarctic marine environment. It follows the successful adoption of the Ross Sea sanctuary in 2016.
Monsanto, the company that makes the controversial weed killer Roundup, is setting farmer against farmer and state against state with its newest product, dicamba. Amid claims and counterclaims over effectiveness and safety of crops and humans, the debate is shedding new light on how new agricultural products are introduced, tested and regulated. One major difference with dicamba is the gaseous vaporization it uses to treat crops, causing the poison to spread onto neighboring plants via wind. Brad Williams, a Missouri farmer, says that leaves on trees were “so deformed you couldn’t even really identify the differences between them.” The manufacturer claims that proper usage protocols are not being followed. Some farmers agree, while others report crop damage and human health issues. One pivotal point of debate is which federal and state agencies have jurisdiction and the power to set enforceable guidelines. At stake are millions of acres that have already been sprayed, along with the future of non-GMO farms inadvertently contaminated by the dicamba sprayed on genetically modified crops that need the poison to survive.
Bottle Buyback
Britain May Charge Deposit to Reduce Bottle Litter
Britain only recycled 57 percent of the plastic bottles that were sold there in 2016, and is considering charging a deposit fee to reduce litter. Scotland is also introducing a deposit return policy for cans and bottles. Denmark recycles 90 percent and South Australia 80 percent by using deposits as an incentive. UK Environment Secretary Michael Gove says that almost 8 million tons of plastic are dumped into the world’s oceans each year, with up to 80 percent washing out to sea from land. Gove is consulting with the industry to determine the advantages and disadvantages of different types of reward and return systems for plastic, metal and glass drinks containers. Britain’s decision to charge a deposit for each plastic bag in 2015 has slashed usage.
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RISING ABOVE
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ADVERSITY How to Strengthen Your Resilience Muscle by April Thompson
At one time or another, an estimated 70 percent of people experience a life-altering traumatic event, and most grow stronger from surviving it, according to decades of research by leading institutions like Harvard and Yale universities and the University of Pennsylvania. We can prepare now for life’s inevitable hurdles and setbacks by developing the skills and tools of resilience.
I
“
t’s an incredibly hopeful message: We can go through the most terrible things imaginable and still get through to a better place,” says David B. Feldman, associate professor of counseling psychology at California’s Santa Clara University and co-author with Lee Daniel Kravetz of Supersurvivors: The Surprising Link Between Suffering and Success. Such researchers have found that, like elastic stretched beyond its normal limits, people often don’t just bounce back to their old form, but stretch and expand in new ways. The pair conducted in-depth case studies of survivors of extreme traumatic experiences that went on to do bold things. Just one case in point: After losing a leg in a car accident, college basketball player Casey Pieretti reinvented himself as a successful Hollywood stuntman. According to many studies, 60 to 80 percent of people grow in some way from personal trauma, known as “post-traumatic growth”, according to Feldman. “It can be as simple as appreciating each day more. It can mean deepening relationships. It may result in a renewed sense of spirituality. Or, it might take one’s life in a dramatically different direction,” he says. Ila Eckhoff, a financial executive in New York City, has experienced more than her share of challenges: developing cerebral palsy as a toddler, enduring
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12 childhood surgeries, losing her mother at age 11 and four years ago, her husband. “All of the struggles and losses brought me here, now,” says Eckhoff. “Nobody ever said life was easy. We have greater appreciation for the things that we had to struggle to achieve.” Choosing self-directedness instead of self-pity in the face of challenges differentiates those that thrive from those that merely survive, observes Catherine Morisset, a life coach from Ottawa, Canada, who specializes in resilience. “It’s taking responsibility for life and managing the way you want to live it. We all have choices, even in the face of difficulty,” she says.
Mastering an Optimal Outlook
“Challenges don’t define you. How you respond does,” remarks Doug Hensch, an executive coach and author of Positively Resilient: 5½ Secrets to Beat Stress, Overcome Obstacles,
and Defeat Anxiety. He attests that having Forces instructors and civilians. They found a growth mindset is vital, focusing on people that rebounded strongly often shared strengths without disregarding areas needcommon attributes, including embracing a ing improvement. spiritual outlook and social network. Maintaining a balanced outlook that’s In 2013, Damon Redd, of Boulder, realistic, yet positive, enables individuals to Colorado, awoke to a severe flooding move on from trauma. For supersurvivors, event, with his home and business burbeing pragmatic serves them far better ied under five feet of mud and water that than a false sense of optimism about bad nearly wiped out his clothing business, situations, Feldman found, Kind Design, overnight. Parents do a saying, “They grieved loss“It was the hardest thing es, but thought realistically disservice to their I’ve ever gone through, about what to do next.” to lose everything I had kids when they “Optimism in the built. It also gave me a try to remove best sense is focusing on new perspective on what’s adversity from their important. It made me the positive without denying the negative, while aware that you can replace lives. When little focusing on what’s in your physical things, but you things go wrong, control,” notes Hensch. rather than rush to can’t replace memories. Martin Seligman, My mind was blown away fix it, let the kids known as the “father of by the support I received.” figure out a solution. positive psychology”, Redd ended up paying found that when people forward the kindness. “We They’ll realize it’s not take setbacks personcleaned and repaired 1,500 the end of the world. ally, viewing them as pairs of gloves in our in~Doug Hensch permanent, pervasive and ventory that were damaged personal, they develop a that day, and are donating sense of learned helplessness that inhibits them to search-and-rescue teams and ski growth and happiness. “It’s important not patrols. The more good you do, the more to ‘catastrophize’ or generalize a failure and good other people will do,” Redd professes. extend it to other areas of life,” says Dr. Ste Altruism and owning a moral code is ven M. Southwick, a professor of psychiatry another common characteristic of resilient at Yale University School of Medicine who individuals, according to Southwick. Having focuses on post-traumatic stress disorder a purpose is a huge indicator of whether a and resilience. person will rise to the occasion. “You can endure almost anything if you have a mission, Make Caring Connections or believe what you are doing has meaning. Social networks are critical in the face of It gives you great strength,” he says. challenges, resilience experts agree. “When In 2016, Bobbi Huffman lost her high we are wronged or feel unsafe, it’s natural to school sweetheart and husband to suicide withdraw when we should do the opposite,” a few days before Valentine’s Day. As she says Feldman. “It’s also not the number of began to process the tragedy, she saw two friends you have, or even how much time choices ahead: “Drop into a deep depresyou spend with them, that matters. All you sion and give up or focus on our deep love need is at least one person you can count on.” for one another, get into therapy, and make “We are built to be connected with oth- a difference by inspiring, encouraging and ers. It has a significant impact in regulating helping others,” says Huffman. stress,” says Southwick, a co-author of Resil She chose the latter, asking for profesience: The Science of Mastering Life’s Greatest sional help and signing up for the 16-mile Challenges, from West Haven, Connecticut. Overnight Walk for Suicide Prevention, Over the past two decades, Southwick and in New York City. “Getting into the best his colleagues have studied three groups shape of my life at age 50 became my that have come through harrowing events: passion. As I walked through the night, I being Vietnam War prisoners, Special reflected on our beautiful memories as a
RESILIENCE RESOURCES
Helpful Organizations
OptionB.org provides a supportive space online for survivors of trauma and adversity to share stories, connect with others and get help from experts. LearningConnection.Stanford.edu/ Resilience-Project normalizes setbacks and failures as part and parcel of professional and personal growth, and provides Stanford University students and faculty a platform to swap stories and coping strategies. Resilience.Education.UTexas.edu conveys an interactive e-learning platform developed by the University of Texas at Austin to foster a better understanding of resilience and develop related skills.
Films and Books
Charged: The Eduardo Garcia Story documents the journey of chef and outdoorsman Eduardo Garcia, whose life changed irrevocably when he was jolted with 2,400 volts of electricity while hiking in Montana. Garcia lost his hand, ribs and muscle mass, but survived the injury with the help of his former partner, and became an athlete and speaker for the Challenged Athletes Foundation. Unbroken depicts the life of Olympian and war hero Louis Zamperini, who survived 47 days on a raft after a near-fatal plane crash in World War II, only to be captured by the Japanese Navy and sent to a prisoner-of-war camp. The film is based on the nonfiction book of the same name by Laura Hillenbrand, herself the survivor of a disabling chronic illness. The 33 tells the true tale of 33 miners trapped inside a mine in San Jose, Chile, for more than two months, the longest such entrapment in history. All were rescued alive. Wild is based on Cheryl Strayed’s memoir of her solo hike of 1,000-plus miles on the Pacific Crest Trail without any training, following the loss of her mother and marriage. February 2018
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couple. It was an amazing, healing experience,” reflects Huffman. Forgiveness—whether for others or ourself—is another key to help us move forward, reports Feldman. “Often, people can get stuck in blame, but resentment keeps people shackled to the past. If and when a person is ready to forgive, widespread research indicates that it can lead to better health outcomes.”
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Strengthening Our Resilience Muscle Experts point out that there isn’t any one perfect formula or single must-have trait for building resilience, and none we can’t develop. Learning a skill like mindfulness is an easy place to start. “Resilient people don’t try to avoid stress, but learn how to manage and master it,” says Southwick. “Mindfulness meditation requires practice, but through it, you can learn to regulate emotions and relax the nervous system.” Eckhoff practices mindfulness several times a day with a one-minute gratitude meditation. “I have five things I am most grateful for. I close my eyes, take a deep breath and say them. It brings me focus, reduces stress and reminds me of how lucky I am,” she says. Morisset suggests making incremental changes to strengthen our resilience muscles. “Success builds success and failure builds failure, so do something you know you can accomplish and build on that,” she counsels.
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Writing can also be a good coping tool, according to Hensch. “Just write about your emotions. It’s amazing how much you can learn about yourself and how calming it can be.” Good times are the best times to begin “resilience training” notes Hensch. “I sought out a therapist once I had turned the corner after my divorce and was dating someone and my business was taking off. It was precisely because I knew something else would likely happen, and I wanted to be better prepared for it,” he recalls. Applying positive self-talk when something blindsides us helps, as does not expecting to handle things perfectly. “There’s nothing wrong with just staying afloat when you’re in the middle of trauma or adversity. One key to happiness in life is just managing expectations. It’s okay to be anxious, sad and worried at times—in fact, it’s healthy,” says Hensch. Hardships are just that: hard. However, with time and experience, resilient individuals come to trust their ability to get through them, large and small. “Resiliency is not about how you bounce back from a single traumatic event; it’s how you respond every day to the challenges that life presents,” Eckhoff has learned. “Repetitive use of this ‘muscle’ builds strength and enables you to do more and sometimes, the impossible.” Connect with April Thompson, in Washington, D.C., at AprilWrites.com.
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Meditation Resources
healingways ways healing
Dharma Rain Zen Center 8500 NE Siskiyou St, Portland Dharma-Rain.org Dean Drobot/Shutterstock.com Dean Drobot/Shutterstock.com
Heart of Wisdom Zen Temple 6401 NE 10th Ave, Portland 503-894-8891 Zendust.org/zen-temple Maitripa College 1119 SE Market St, Portland 503-235-2477 Maitripa.org The Movement Center 1021 NE 33rd Ave, Portland 503-231-0383 TheMovementCenter.com
mEDITATION MEDITATION THATWORKS WORkS THAT
Portland Insight Meditation 6536 SE Duke St, Portland 503-771-4123 PortlandInsight.org Portland Friends of the Dhamma 1404 SE 25th Ave, Portland PDXDhamma.org Portland Shambhala Center 1110 SE Alder St, Portland 503-231-4971 Portland.Shambhala.org
Half an hour’s
meditation Half an hour’s each day
, ismeditation essential each day
except when is essential,
you arewhen busy. except you are busy. Then a full hour Then a full hour is needed. is needed.
~Saint Francis de Sales
~Saint Francis de Sales
2016
Tipsfor forFinding Findingthe theRight RightPractice Practice Tips
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AprilThompson Thompson bybyApril
oreAmericans Americansthan thanever ever ore beforeare areseeking seekingthe thebenefits benefits before meditation,which whichnotably notably ofofmeditation, improvesmental, mental,physical physicaland andspiritual spiritual improves health.Choosing Choosingfrom fromitsitsmany manystyles stylesand and health. traditionscan canbebedaunting dauntingforfora new a newmedimeditraditions tator,asasis isfiguring figuringout outhow howtotoincorporate incorporate tator, sucha practice a practiceinto intoa busy a busylife. life. such
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NA Edition/LocationEdition website address Portland/Vancouver NAPortland.com
former Buddhist monk. “The key is to take baby steps, like going to the gym for the first time. Start by practicing a few minutes a day; just pay attention to something such as the sensations of breathing, without judgment.” “Having taught meditation to tens of thousands of people, I would say the most common issue is that beginning meditators don’t think they’re doing it right. It’s important not to judge yourself or have loaded expectations about the experience,” notes Lang. She suggests starting wherever we are right now, adding, “Whatever book, class or teacher you first stumble upon is a clue.” But that doesn’t call for rigidly adhering to a particular type of meditation forever.
Assess Benefits “Shop around and try different things, but at some point, you will begin to discover what works for you,” advises Scheinman. In trying to decide which meditation practice is right for us, “Go with what feels juicy,” says Fargo, who founded MindfulnessExercises.com, offering 1,500 free mindfulness meditations, worksheets and talks. “You’re more likely to do what feels alive and enlivening.” The act of meditating can be uncomfortable, but the challenges are part of its power. Scheinman remarks. “If you establish a daily practice, eventually, you will become more clear-headed, kinder and happier. That’s how you know your practice is working—not how you feel during meditation itself.” Consistency is key. It’s not effective to only meditate when you feel good, he says.
Guided visualization differs from most forms of meditation in that the meditator is intentionally creating a mental image, typically one of a peaceful, beautiful place. Typically, the goal of a guided visualization is deep relaxation and stress reduction. Mantra meditations involve continuous repetition of a word, phrase or sound, drawing spiritual power from the sound’s vibration, as well as its meaning. Many mantras are uttered in a tradition’s native language, such as shanti, meaning peace in Sanskrit. Teachers like Lang
Sleep is the best meditation. ~Dalai Lama
prefer to use mantras in English that meditators can more easily grasp, such as, “Love is the way.” Breathing meditation. Meditation experts say our ever-present breath is a sound foundation for a meditation practice, as well as an easy place to start. “Tapping into the power of our breath is vital; it cleanses our system,” says Trottmann. Connect with April Thompson, in Washington, D.C., at AprilWrites.com.
Meditation makes the entire nervous system go into a field of coherence. ~Deepak Chopra
Overview of Options Mindfulness practices go by many names, from vipassana to MBSR, and can be done sitting or walking, but all are focused on cultivating moment-to-moment awareness. “Mindfulness is about being aware: deliberately paying attention to body sensations, thoughts and emotions. Focused attention is on the body, heart and mind,” explains Scheinman. February 2018
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DOWN IN THE MUD When strong winds rage against your tender heart and you can’t stand up, lay down in the mud and pretend you’re a seed. Curl up in your shell and pull your head in. Let the darkness hold you while the storm whistles and creaks and threatens to blow you away. Just lay there in the dirt until you can smell its persuasive potency and hear it whisper you gently back to life. Then unwind tenderly at the speed of a fern frond until you can stand in the competent arms of beauty, again, one bead of honey at a time. One daisy petal. One dragonfly. One flicker feather. One smooth river stone. Welcome them to your rescue. This selection is from Rodney's book of poetry, Promise to Kiss Me, available on Amazon. See the ad on page 36 for a chance to win a free copy. For more from this author visit DebRodney.com. 22
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FINDING THE COURAGE TO GRIEVE Tips for Facing the Challenges of Loss
G
by Deborah Rodney
rief is a part of life. It can come like a thunderbolt or we can stumble into it in a hundred different ways. It accompanies the losses of illness and aging. It collides with heartbreaking world events and our neighbor’s burdens. If we’re not grieving, we’re not paying attention. Grief is a traveling companion. Though unwelcome, it is important to acknowledge her because, denied or ignored, grief can land in the body or the psyche as illness and debility. She can be a formidable enemy, so it’s safer to greet grief as a friend who takes us to a deep intimacy with life. In order to face grief with courage, it’s important to confidently know that beauty, tranquility, delight and love are also companions. Keeping them close can help us land safely when we fall. In our culture, resilience isn’t easy because grieving is a lonely struggle. In many indigenous cultures, the tribe holds part of every member’s grief. It is accompanied by ranting, keening, tearing hair and slashing clothes. For us, it is often faced alone in bed with blankets over our heads. Often during funerals, a family is sequestered away so their grief can be held privately. Even the ritual of a ‘life celebration’ can deny the expression of ceremonial grief.
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Finding the courage to grieve doesn’t happen naturally or because some of us are stronger than others. It doesn’t often come with the support of community or even friends. Most people don’t know how to hold grief by being a witness. Their impulse is to fix it, make it somehow more comfortable and hurry it to an end. Grief doesn’t come to a resolution. It accompanies life. So how do we make friends with grief? Most of us fear grief because we don’t know how to find resilience. Yet, we can create reliable safety nets so we can go deeper and deeper into our grief with the confidence that we will not get lost in it. These are some practices for moving grief into resilience:
Trust Beauty and Sensuality Choose a symbolic touchstone; something of beauty that will remind you that life has many facets and that you can feel joy and awe again. Keep it nearby. Let it call you up from the murky depths of your grief. And find an easily accessible place that nurtures you. It can be a museum or art gallery, a park, a forest or pond. It can be your backyard garden. When you’ve cried your fill, coax yourself out into a place you love. Let its beauty wash over you. No matter what
happens on the planet, beauty remains steady.
Holding Grief Choose those among your friends who can hold your grief without trying to fix it. Notice who listens and who can love you no matter what. Find someone who can hold you while you cry and rage. Practice holding others’ grief. Learn to listen deeply without attachment to a result.
Finding the courage to grieve doesn’t happen naturally or because some of us are stronger than others. It doesn’t often come with the support of community or even friends.
See the Magic Attune yourself to the ‘magic’ around you. There’s a lot going on under the surface of life. Develop your intuition. Learn to recognize synchronicity. Pay attention to the messages in your dreams. They show you that there is some kind of mysterious symmetry in a world that feels chaotic and frightening.
only part of the experience of life and that beauty, awe, hope and love will beckon you toward resilience if you pay attention.
Find Balance Leap into grief with courage, knowing that you can also leap into beauty and the sensuality of living. Welcome all life’s experiences with balance. Balance grief and beauty. Fear and safety. Tenderness and boldness.
If You Are Reading This, So Are Your Potential Customers.
Heartbreak is a part of life. It is possible to hold a little grief all the time. Just like you can hold a little beauty all the time. See Grief and Resilience Workshop information, page 9.
Practice Feeling Loved Love yourself no matter what. You are a spiritual being having human experiences. Recognize that love is a force nudging you into wholeness and giving you the strength to grieve and find resilience. Feeling loved will give you courage.
Begin the Healing Find and welcome healing support that nourishes you. Some healing practices like reiki, yoga and acupuncture offer you strength without judgement. Don’t wait until you are grieving to find them. Cultivate these resources so they are there when you are ready to move from grief to resilience, or from resilience back into grief.
Welcome Tenderness It’s okay to be tender. Find space in your busy and stressful life for tenderness and for you to practice tenderness with others.
Don’t Push Grief Away Give it space and time. Feel it deeply. Take time to cry and rage. Know that grief is
Deborah Rodney is a writer, living in Portland, Oregon. She has worked as a Communications Specialist on HIV/AIDS in the Caribbean, has been a Reiki Master for 26 years and studied Non-violent Communication in the early 80s with Marshall Rosenberg and others.
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T
by Marlaina Donato
heir playful appearance as a beach ball look-alike makes exercise balls welcome props in home workouts, gyms and yoga studios. “They’re a fun training tool for every age, from children to maturing Baby Boomers,” says Dennis Fuchs, CEO of TheraGear, in Sumas, Washington. “Exercise balls are affordable and offer many benefits, from enhanced mobility to reduced risk of injury and increased athletic performance.” Originally developed by Italian plastic manufacturer Aquilino Cosani in 1963 as a toy called the Gymnastik and then used by British and Swiss physical therapists to help orthopedic patients, the ball has since come a long way to serve fitness needs. Also known as Swiss, stability, balance, physio- and Pilates balls, this colorful piece of equipment can range in size from 14 to 34 inches to be appropriate for a user’s height (Tinyurl.com/RightSizeExerciseBall).
Core Strength Without Strain Stability balls are recommended by fitness trainers and chiropractors for their ability to build core strength and increase flexibility of pelvic muscles without putting unnecessary strain on the back. “The core is a series of muscles used in almost all functional movement; tailored exercises focus both on abdominal and back strength and pelvic and hip stability,” explains Linnea Pond, an exercise instructor at the Pocono Family YMCA, in Stroudsburg, Pennsylvania. Using an exercise ball also promotes full body conditioning. “Swiss ball training connects the brain with stabilizer muscles, improving gross motor skills and upper body strength, as well,” Fuchs elaborates. “These versatile training balls help equip an individual to handle the functional demands of sports and everyday life.”
Recovery from Injury and Illness Exercise balls are used in occupational therapy for stroke patients and others recovering from injury. “A stroke deadens part of the brain, and to regain movement in an affected arm or leg, an unaffected part of the brain must take over the lost function. The goal of the therapist is to establish new neural pathways through 24
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repetition and visual reinforcement. We have patients do simple exercises with the ball hundreds of times so these pathways start to form,” explains Bob Schrupp, a physical therapist and founder of Therapy Network, in Winona, Minnesota. One goal for physical and occupational therapists is to help clients perform rehabilitation exercises that also motivate them to continue exercising. While the ball is an excellent tool in clinical settings, Schrupp cautions, “After a stroke, or if you’re older or in poor health, it’s always best to check with your doctor or physical therapist to determine if stability ball exercises are appropriate.”
Pregnant Women and Senior Fitness Balance balls, when used properly, can offer a safe way for pregnant women, children and seniors to stay fit. Exercising with a ball can help older individuals increase flexibility, especially in the hips, with cardiac strengthening as a bonus. Pregnant women can safely increase and maintain abdominal strength as the baby grows, and in doing so, care for muscles that will help them through labor. “Pregnancy can throw a woman off balance, and a growing baby puts pressure on internal organs. Pressing the back on a stability ball against a wall offers support for squats. Sitting on a ball helps maintain good posture and pelvic mobility, and reduces low back pain,” explains Pond. Incorporating the ball into yoga or Pilates routines prompts different muscles into action because it calls on the body’s learned ability to sense and respond to movement, termed proprioception. Pond says, “Proprioception is challenged just from sitting on the ball; there are immediate physical adjustments made to maintain posture and stability. In yoga, the ball is another tool to increase flexibility and balance.”
School and Workplace
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Exercise balls are increasingly replacing traditional chairs in classrooms and offices, and teachers are reporting better grades and attention span as a result, while workers appreciate better-toned muscles and enhanced balance. Maintaining good posture by sitting on the ball also increases blood circulation throughout the body, including the brain. Regarding the equipment’s eyecatching appearance, Schrupp sees a helpful bonus: “The ball is a big, colorful reminder to perform your exercises.” Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com. February 2018
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MAR
conscious eating
Coming Next Month
Ethnic Cuisine
Top 10 Heart Healthy Choices
Plus: Super Spices
by Judith Fertig
March articles include: Healthy Ethnic Cuisine, Really! Just What Are Super Spices? Don’t Forget Your Minerals
H
“
ow do I love thee? Let me count the ways.” Elizabeth Barrett Browning once penned this unforgettable line to her husband and fellow poet, Robert Browning. Let us also count the ways to improve our loved ones’ heart health: Lower blood pressure. Modulate irregular heartbeats. Avoid plaque build-up in arteries. Improve blood flow to the heart. We can love our hearts with 10 superfoods that just might make perfect ingredients for a Valentine’s Day meal, starting with dark chocolate.
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Foods Our Heart Will Love
Cocoa powder. Cacao’s flavanols
lower blood pressure, reduce the risk of stroke and act as antioxidants to prevent inflammation. Dr. JoAnn E. Manson, a physician, doctor of public health and professor of medicine at Harvard Medical School affiliate Brigham and Women’s Hospital, in Cambridge, Massachusetts, confirms, “Between 400 and 900 milligrams (mg) a day of cocoa flavanols may favorably affect several mechanisms and pathways related to cardiovascular disease prevention.” Not all chocolate is created equal. Manson recommends chocolate with cocoa or cacao as the first ingredient, not sugar. She
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and her colleagues are currently conducting the Cocoa Supplement and Multivitamin Outcomes Study, a large-scale, randomized study of 18,000 U.S. men and women testing the benefits of ingesting 600 mg per day of cocoa flavanols.
2
Raspberries.
Just one-half cup of berries a day can provide plenty of phytonutrients and antioxidants for decreasing inflammation and preventing heart disease, says Wendy Bazilian, a doctor of public health and registered dietitian in San Diego, and author of The SuperFoodsRx Diet: Lose Weight with the Power of SuperNutrients. “Whirl them into a breakfast smoothie, add them to a green salad or combine them with dark chocolate for a tasty, heart-healthy dessert,” she advises.
3
Salmon.
Full of omega-3 fatty acids, wild-caught salmon (about two six-ounce weekly servings) helps reduce systemic inflammation and risk of developing atherosclerosis, hypertension and stroke, according to Dr. Josh Axe, of Nashville, Tennessee. Beyond prevention, omega-3s in oily fish are also
widely known to treat atherosclerosis, normalize heart rhythms and help lower blood pressure, cholesterol and triglyceride levels, as well as significantly lower the risk of stroke.
4
Pumpkin seeds. High in mag-
nesium—about 764 mg per cup— roasted pumpkin seeds, or pepitas, top the list of heart-healthy nuts and seeds. Magnesium is an important electrolyte that helps the heart fire on all cylinders and not skip a beat. Improvements in lipid profiles can occur with a daily intake of 365 mg, or about a half-cup, of pepitas. Enjoy roasted pumpkin seeds as a snack or scatter them in a salad, bowl of chili or soup for a delicious crunch.
5
Avocados. Fresh avocados supply
magnesium, plus they’re a good source of potassium, another electrolyte the heart needs for optimum functioning. “You probably know bananas and citrus fruits are top sources of potassium, but I like avocados because they also supply healthy fats,” says Dr. Stephen T. Sinatra, a boardcertified cardiologist with the HeartMD Institute, in Manchester, Connecticut.
6 7
Almonds. Sinatra recommends a handful of almonds a day to raise HDL, a form of “good” cholesterol he likens to a “lipid garbage truck” that picks up oxidized “bad” LDL in the bloodstream and carries it to the liver for processing.
Extra-Virgin Olive Oil.
Cold-pressed extra-virgin olive oil with a high phenol content can help lower blood pressure (via about two tablespoons daily), make more efficient and
protective HDL cholesterol, and protect the inner lining of arteries.
8
Beet Juice.
A 2015 study in the journal Hypertension found that two daily eight-ounce glasses of beet juice can help reduce high blood pressure. Beets contain a natural dietary nitrate found in previous studies to lower high blood pressure. Enjoy beet juice in smoothies, as a tart drink known as a “shrub” (beet juice with raspberry vinegar) or in soups like borscht.
Sarasvati Institute of Ayurvedic Yoga Therapy Ayurveda - Yoga - Cooking Nature - Spirit - Balance Breath - Meditation - Flow
9
Garlic. Allicin, the sulfur compound that gives garlic its distinctive aroma, helps keep blood thin and flowing optimally, says Sinatra. The freshest chopped garlic offers the best benefits, according to a study from the University of Connecticut School of Medicine.
10
Pomegranate. Drinking about one cup of pomegranate juice a day for three months can improve blood flow to the heart, reports a study in the American Journal of Cardiology. The ultimate reason of all to keep our hearts in good working order was voiced by Helen Keller: “The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart.” Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).
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27
wise words
Mark Rosenfeld’s Secrets for Successful Love Matches by Alison James
A
ustralian author, speaker and dating coach Mark Rosenfeld knows firsthand the challenges of navigating romantic relationships. After struggling with shyness, he took on a confidence-boosting job as an exotic dancer in 2011, working with men at both ends of the assertiveness spectrum. In this milieu, he gained a better understanding of men’s thoughts and actions related to women. Through his career as a dancer while in his own satisfying relationship, Rosenfeld also personally communicated with about 50,000 women, many of which opened up about their own trials and tribulations with dating. A resident of Brisbane, Rosenfeld launched the website MakeHimYours.com. au in 2014, sharing what he’s learned in order to help women stop experiencing frustrations in dating and start attracting healthy, happy relationships. He’s also participated in the conversation at The Good Men Project on what enlightened masculinity means in the 21st century.
What are the greatest misconceptions women have about men?
Why do both genders need to nurture their feminine energy?
Both genders face significant, yet different, challenges, and so believe the other gender has it easier. Men want to feel cared for and heard. Many are terrified to approach a woman; they fear rejection or not being a good enough provider. Often, when a woman perceives that a man needs space, it’s his fears and insecurities that are keeping him from deeper intimacy.
What mistakes do women make in the courtship phase? Women often get ahead of themselves in the dating stage, instead of taking enough time to let things unfold. I tell women 28
Portland/Vancouver Edition
to slow down and date multiple men to counter that tendency. It’s also good to “widen the funnel” and date different types of men, especially if you seem to attract the so-called “wrong” type. Keep deep emotions and commitments out of the courtship phase, while you discover who someone is and if they are right for you.
As a man, I can spend too much time on my masculine energy and be too logical and focused on end results. I can lose a sense of self, presence and connection with the present moment. Meditation is one entry point; I find practicing a martial art is grounding, as is spending quality time with a woman. If an individual spends too much time in either energy, imbalance occurs; everyone has to find their own equilibrium.
What are good ways to practice self-care while seeking and sustaining a relationship? Find activities in your day that make you feel nurtured, happy and good about your-
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self. Take care of your health, home and friendships. Exercise some independence. Make your life fulfilling, so that men want to be part of your exciting days.
How can we best navigate the world of online dating and other means of meeting potential mates? It starts with your mindset. If you think you will be on a dating site for three weeks and find a mate, don’t bother. Be prepared to engage for a minimum of six to 12 months. Consider bad dates as reasons to laugh. Think of it as “online introducing”. It’s up to you to quickly get past the chat stage to real communication and real dates. Online potential mates don’t have a “vibe” for you like they do in person. I suggest talking with prospects on the phone and keeping first dates short. Keep an open mind to recognize prospects you might otherwise overlook. Online dating is a supplement, not a substitute, for meeting compatible men or women in real life. You should be tapping networks of friends, family and colleagues to make connections, as well as being open to meeting potential mates at public events.
Which signs indicate that a dating prospect wants to pursue a genuine relationship? Emotional momentum, combined with consistency, is an important sign. Anyone can put in effort for a little while; but do they periodically disappear? No one wants someone they feel a connection with to physically or emotionally wander away, or risk the object of their affection thinking they aren’t interested. Make sure they are reciprocating the effort you put in. Prioritizing is another sign; a person will find a way to see someone they care about. A key third sign is integration. They will want to respectfully integrate you into their world more and more, introducing you to friends, family and work colleagues. Look for this overall pattern to continue over time. It’s vital to let people prove themselves with their actions. Alison James is a freelance writer in Washington, D.C.
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healthy kids
Banishing Body-Image Blues
How Teens Can Learn to Love Their Looks any young women don’t feel comfortable in their own skin. A 21st-century global study sponsored by Unilever’s Dove brand found that 90 percent of girls from 15 to 17 years old wanted to change at least one aspect of their physical appearance, especially their body weight. University of Minnesota research following adolescents for 10 years showed that about half of the female participants had dieted in the previous year, twice the number of males. Tracy Anderson, a mother of two and fitness expert, has spent the last 18 years working with women seeking balance in their bodies. In her recent book, Total Teen: Tracy Anderson’s Guide to Health, Happiness, and Ruling Your World, she observes, “Teens are depleted from comparing themselves to the shapes of others and from scolding themselves: ‘I should be thinner, I should be able to fit in those pants, I should be in better shape.’ But looking good on the outside must start with feeling good on the inside.”
Monitor Thoughts Anderson believes we feel most happy and fulfilled and accomplish the most when our minds are calm, clear and alert.
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Portland/Vancouver Edition
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“If young women learn to connect with their mind, identify when their thoughts are anxious or stressed, and practice conscious breathing and meditating to regain a calm, centered state, they’ll be able to rebalance themselves for the rest of their lives,” she says. “By keeping a thought journal for a while and noticing when their thoughts have negative undertones, they can retrain their attitude.” Live a complaint-free day once each week. Every time a negative thought pops up, expel it and focus on a positive aspect of the idea or experience. Also invest a few moments each day feeling thankful for successful aspects of life. “After a while, these exercises become habitual,” says Anderson. “Happy, high-achieving people fill their minds with positive, uplifting thoughts, affirmations and sincere gratitude. It’s widely proven to work.”
Eat Well
“Most teens can eat junk food all day long and still wake up the next morning ready to take on the world,” Lopolo/Shutterstock.com
M
by Amber Lanier Nagle
Anderson says. But such an unhealthy routine “shapes eating patterns for the rest of their lives, eventually catching up with them.” She strongly believes every young woman should routinely ask herself, “Is this real food?” “A potato is a real food, or whole food, but instant mashed potatoes are processed. A fresh ear of corn is a whole food; corn chips are processed. If you want to feel strong and healthy and look great, eat whole foods,” says Anderson. Also, note how the body responds to eating specific foods. Here again, a journal can help. “Jot down how a food made you feel after 15 minutes, an hour and two hours. Are you alert or sluggish? What signals are your stomach and brain sending? It’s useful information to make better ongoing food choices,” Anderson advises. She also advocates drinking plenty of water and eating organic foods when possible, and warns teens against skipping meals or snacks when their developing bodies feel the need for fuel.
Move More
For some teens, exercise movements don’t feel comfortable or natural, which hinders them from doing healthful exercise. “I’ve found that if a young woman practices exercises for a while privately, she’ll become more comfortable and confident over time,” says Anderson. “It’s like learning
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a foreign language, musical instrument or any skill. You master the basics first and build on them. With practice, you start feeling more at ease.” In her book, Anderson offers many step-by-step, illustrated workout moves designed to daily tone arms, legs and abs, and increase strength and flexibility. Many incorporate fun dance components that work well with music. “Regular exercise releases endorphins—the hormones that make us feel happier and better about ourselves,” she says. “For young women navigating the emotional ups and downs associated with menstrual cycles and puberty, exercise can be a lifesaver.” Whether it’s yoga, walking, martial arts, dancing, hiking, biking, horseback riding, climbing, skiing, gymnastics or tennis, teens need to find “some kind of movement and activity to become part of their everyday life.” A University of Wisconsin metaanalysis of 77 studies examining women’s body images suggests body dissatisfaction is a risk factor for eating disorders and a significant predictor of low self-esteem, depression and obesity. Helping young women build, strengthen or regain their positive body image and self-esteem works to empower a new generation and enables them to enjoy happier, healthier lives.
Optimism is
the faith that leads to achievement. Nothing can be done without hope and confidence. ~Helen Keller
Be happy for this moment. This moment is your life. ~Omar Khayyam
Amber Lanier Nagle is a freelance writer in Northwest Georgia (AmberNagle.com).
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Stories to Change the World
green living
A short story contest for youth and adults which builds the body of literature depicting positive and possible futures. It also offers grassroots organizing experience to youth in Portland, Oregon, through our Community Organizing Internship.
You can be part of cash prizes, publication and a chance to influence what may be. Format: Short Fiction Prompt: A household living in a positive and possible future Length: 700-1,100 words
Deadline: Feb 28 Youth Winner $250 Adult Winner $250 Four runners-up $50 Publication: up to 20 people will have their stories published
For contest details go to
tinyurl.com/stctw2018 32
Portland/Vancouver Edition
CITY HOMESTEADING Creating Sustainable Urban Living
H
by Randy Kambic
omesteading is a broad field. “Along with planting produce, we encourage people to compost, change how they use water, learn about biochar—a long-term soil amendment that returns carbon to the earth—and employ creative economics, including bartering and food-sharing systems,” says K. Ruby Blume, of Grants Pass, Oregon, who founded the Institute of Urban Homesteading, in Oakland, California, a decade ago (iuhOakland.com). She’s also co-author of Urban Homesteading: Heirloom Skills for Sustainable Living. Blume was recently engaged to invite speakers and coordinate presentation content for the three-day online Gardening and Homesteading Skills Summit hosted by The Shift Network. Last October, 20 leading farmers, master gardeners, homesteaders and other experts shared innovative, environmentally friendly advice for providing food and adopting eco-friendly practices. Blume, who grows fruit and vegetables and raises chickens, sheep and bees on 22 acres, plans to launch her Fantastic Farm Store this month, and will offer spring classes at her institute, as well as at the Rogue River Community Center, in
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southern Oregon. “Everyone should grow their favorite vegetable from seed; think about the animal if eating meat; and take a nature field study class. These all connect us to nature and our world,” advises Blume.
Food as Medicine David Crow, teacher, author of In Search of the Medicine Buddha and founder of Floracopeia Aromatic Treasures (Floracopeia.com), is a leader in research and development of growing herbs for medicine, working from Grass Valley, California. He extols the importance of gardens of all types—backyards, schools, neighborhoods and public spaces. “They can strengthen communities, beautify life and reduce crime,” he says. In his home state, he helped launch The Learning Garden, at Venice High School, in 2001. “It’s an eye-opener for youngsters, and they take pride in ownership.” People without a garden plot can place a pot inside or on a balcony or find a community garden. “Medicinal plants don’t have to be a luxury of the wealthy. You can spend a fraction of the $30 for a drug prescription in growing most of them, and then trade for others with neighbors,” says Crow.
He particularly values oregano, thyme, rosemary, lavender and basil. To increase yields, home gardeners may consider daily drip irrigation—a system of tubes positioned just above the soil, with tiny holes spaced at regular intervals. It can conveniently work on a timer with an automatic shutoff during rain. Other benefits include water conservation and better soil structure by avoiding puddles from manual watering. “Drip irrigation can be especially helpful during dry spells, which can run two to four weeks in many climates,” says Robert Kourik (RobertKourik.com), landscape consultant, horticultural researcher and author of Drip Irrigation for Every Landscape and Climate, and last year’s Understanding Roots. “It can be effective for virtually any fruit or vegetable, except water crops like rice and cranberries.”
Green Living Carol Venolia, author, speaker and architect in Santa Rosa, California, (ComeHome ToNature.com) has designed homes of straw, earth and sustainably sourced and reclaimed wood throughout the West. She consults on greening schools, healing centers, camps and eco-villages, and stresses the benefits of sunlight as in her new e-book, Get Back to Nature Without Leaving Home. She says, “Sunlight’s many wavelengths, shifting directions and intensities render biological effects that keep us
functioning well. Watch how it enters your home; changes occur daily and seasonally.” It’s easy to move furniture to align with sunshine. In warmer climates, attach plant trellises or fabric awnings outside windows to filter or direct reflected light. “Add a potted plant to a window and a picture of a natural scene on a wall. Take the time to get out into woodlands,” advises Venolia. She commends Marc Rosenbaum, of South Mountain Company, in Martha’s Vineyard, Massachusetts, as a green building leader who “brings a soulful approach, as well as engineering, data and technology efficiencies, to a project.” Along with green building goals like zero net energy, Rosenbaum strives to create homes that are healthy, comfortable, resource-efficient, durable and adaptable by the people that inhabit them. Along with being part of the slow food movement and do-it-yourself trends, Blume believes, “Homesteading gives people the feeling they are making a positive difference by making sustainable changes in their lifestyle and home.” For summit recordings or transcripts and notices of upcoming events like the online annual Plant Medicine Telesummit in March, visit TheShiftNetwork.com. Randy Kambic, an Estero, FL, freelance editor and writer, regularly contributes to Natural Awakenings.
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OHS Adopts 11,207 Pets in 2017!
natural pet
~~~~~~~~~~~~~~~~~
OHS has been saving lives for 150 years! Get your passport and join the celebration at
OregonHumane.org Events all year. Parties, raffles, film festivals, fairs, games, races and more! In other news, OHS was awarded a coveted 4-Star rating from Charity Navigator, the highest possible ranking. The award marks the third year in a row OHS has received the top designation. 34 16
Glynnis Jones/Shutterstock.com
Natural Awakenings congratulates the Oregon Humane Society on their many amazing achievements!
Do-Good Dogs Do Almost Anything
Service Animals Train to Help People in Need
S
by Sandra Murphy
ervice dogs help an aging population live full lives in spite of limitations, no matter the size, age or breed of dog. Plus, hundreds of thousands of canines make living with disabilities both possible and more pleasant.
The Rules “Service dogs don’t eat on duty, and should be on the floor, not put in a handbag or shopping cart,” advises Maggie Sims, project manager for the Rocky Mountain Americans with Disabilities Act Center, in Colorado Springs. “If the dog disrupts business, the person can be asked to remove the animal and then return. Emotionalsupport dogs are not provided for by the disabilities act, because the dog does not perform a specific task. “We get calls from people concerned about fake service dogs when owners try to bring them into places where pets generally aren’t allowed. Usually, they’re the ones that behave badly,” Sims says. Service animals are not required to wear a special vest or have documentation.
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Educating the Public A motorcycle accident left Matthew Smith dependent on using a wheelchair or crutches. An administrator at Comcast Cable, in Baltimore, Maryland, Smith relies on his pit bull, Jericho, to fetch dropped items, open doors and help him maintain balance. “Gravity is my specialty,” he jokes. “If I fall, he braces me so I can get up. Moving about stresses my shoulders, so Jericho pulls the wheelchair on days when I’m in pain.” Although working service dogs should not be petted or approached, Smith tells Jericho, “Go say ‘Hi,’” if someone asks to approach him. “Pit bulls have an undeserved bad reputation, so I’ll take a minute to let people meet him to change that perception. When Jericho is the subject of conversation, it also takes the spotlight off of me,” he says. Jericho was trained by Apryl Lea, a certified assistance dog trainer for the Animal Farm Foundation’s Assistance Dog Program, in Kingston, New York. She explains, “The pit bulls I train are from shelters, and must be good with people and other
animals and be comfortable in social settings that match the person’s lifestyle.”
Overcoming Obstacles
When someone brings a dog into a place of business, we can legally ask only two short questions: “Is this animal needed for a disability?” and “What tasks has the animal been trained to do in relation to the disability?”
“When a counter is too high, a service dog can pass money to the cashier. Dogs will pull a rope to open a heavy door. In the event of seizures or fainting, our dogs react based on location; at home, they find another family member, but in public, will stay with their person,” Lea says. The muscles of a patient with Parkinson’s disease may freeze while walking. Dogs brace against a resulting fall or touch the person to help unfreeze the muscles. Tethered to an autistic child, the dog provides distraction from repetitive behaviors like flapping hands or crying, while keeping the child in a safe area. Some dogs are trained to track the child, as well, in case of escape. Likewise, dogs can give Alzheimer’s disease patients a bit of freedom without getting lost.
Sounding Alerts Hearing dogs alert their hearing-impaired person to the sound of a doorbell or ringing phone. In the car, they’ll nudge the driver with a paw if they hear a siren. Riley the Chihuahua’s job is caring for Jennifer Wise, an aromatherapist and owner of Enchanted Essence, in Toledo, Ohio. Wise has a neurological disease that affects her legs and makes
her prone to falls. “Riley’s trained to bark for help if I am unable to get up,” she explains. “If barking fails, he’ll grab someone’s pant leg or shoelaces and pull in my direction. He’s small, but determined.” Michelle Renard, a stay-at-home mom in Woodstock, Georgia, relies on Mossy, a goldendoodle trained by Canine Assistants, in nearby Alpharetta, to detect high- and lowblood sugar levels. “She’s never wrong,” says Renard.
Comfort and Joy Linda Blick, president and co-founder of Tails of Hope Foundation, in Orange County, New York, observes, “A veteran with post-traumatic stress disorder may not show outward symptoms, but have anxiety. Dogs are trained to turn on the lights, lick their person’s face or apply reassuring pressure by lying across their person’s chest to bring them out of night tremors. “One of our veterans was so uncomfortable in public, it was difficult for him to even speak to the veterinarian about his dog’s torn knee ligament,” Blick explains. “For the sake of the dog, he managed to discuss care, a big step for him.” As Sims states, “True service dogs literally give people with disabilities their lives back.” Connect with freelance writer Sandra Murphy at StLouisFreelanceWriter@mindspring.com.
Service Dog Resources TO CONTACT AMERICANS WITH DISABILITIES ACT CENTERS: Ten centers serve the U.S. and calls are directed to the one closest to the caller. Call 800-949-4232 or visit adata.org. TO SUPPORT THE TAILS OF HOPE FOUNDATION: This nonprofit provides critical and lifesaving help to veterans, first responders and search-and-rescue teams. Operating on donations, it covers the cost of purchasing a trained dog, as well as lifetime veterinary care when necessary. TailsOfHope.org LEARN ABOUT DOGS TRAINED FOR SPECIAL CONDITIONS: Parkinson’s disease – Davis Phinney Foundation at Tinyurl.com/HelpingPaw ForParkinsons Disabled children – 4PawsForAbility.org Alzheimer’s disease/dementia – Rover. com/canine-caregivers-dementia-alzheimers Sight-impaired – GuideDogs.org SAMPLE SERVICE-DOG VIDEOS: A pit bull-lab mix that saves a veteran having a seizure: Tinyurl.com/Dog SavesVeteran A pug that helps a veteran with posttraumatic stress: Tinyurl.com/Dog CalmsPTSD
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to Win
inspiration
SELF-LOVE
Natural Awakenings is giving away copies of the
"Sweetest Valentine's Gift Ever" PROMISE TO KISS ME
a newly released book of poetry by Portland author Deborah Rodney
by Charlie Chaplin
A
s I began to love myself, I found that anguish and emotional suffering are only warning signs that I was living against my own truth. Today, I know, this is AUTHENTICITY. As I began to love myself, I understood how much it can offend somebody as I try to force my desires on this person, even though I knew the time was not right and the person was not ready for it, and even though this person was me. Today I call it RESPECT. As I began to love myself, I stopped craving for a different life, and I could see that everything that surrounded me was inviting me to grow. Today I call it MATURITY.
"Better than chocolate, this book must be read slowly so you can savor each delicious poem as they rise off the page with a sensuality reminiscent of the juices of a perfectly ripe pear caressing the tongue and filling the mouth with delight and wonder" Douglas
Enter the drawing at NAPortland.com or email publisher@NAPortland.com
Also available on Amazon 36 16
As I began to love myself, I understood that at any circumstance, I am in the right place at the right time, and everything happens at the exactly right moment. So I could be calm. Today I call it SELF-CONFIDENCE. As I began to love myself, I quit stealing my own time, and I stopped designing huge projects for the future. Today, I only do what brings me joy and happiness, things I love to do and that make my heart cheer, and I do them in my own way and in my own rhythm.
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Today I call it SIMPLICITY. As I began to love myself, I freed myself of anything that is no good for my health—food, people, things, situations and everything that drew me down and away from myself. At first I called this attitude a healthy egoism. Today I know it is LOVE OF ONESELF. As I began to love myself, I quit trying to always be right, and ever since, I was wrong less of the time. Today I discovered that is MODESTY. As I began to love myself, I refused to go on living in the past and worrying about the future. Now, I only live for the moment, where everything is happening. Today I live each day, day by day, and I call it FULFILLMENT. As I began to love myself, I recognized that my mind can disturb me and it can make me sick. But as I connected it to my heart, my mind became a valuable ally. Today I call this connection WISDOM OF THE HEART. We no longer need to fear arguments, confrontations or any kind of problems with ourselves or others. Even stars collide, and out of their crashing new worlds are born.
Igor Brisker/Shutterstock.com
Enter
for a chance
Today I know that is LIFE. Chaplin’s World museum, in Switzerland, opened in 2016 (ChaplinsWorld.com/en).
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Love yourself. It is important to stay positive because
beauty comes from the inside out. ~Jenn Proske
Coming Next Month
Super Spices
M A R
plus: Ethnic Cuisine March articles include:
Just What Are Super Spices? Healthy Ethnic Cuisine, Really! Don’t Forget Your Minerals
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February 2018
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calendar of events SATURday, FEBRuary 3
SATURDAY, FEBRUARY 10
Daily Dose Herbs & Supplements – Sat & Sun 9am-5:30pm (both days). With Rylen Feeney. This course prepares you to integrate common and effective herbs and supplements into your life and/or professional practice. Selected herbs and supplements are covered in depth, including their safety, scientific evidence and any possible interactions or contraindications. Pre-approved for 14 NCCAOM PDAs, Eligible for 14 CEU hours. $325. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. For more info and to register: Info@ TheWellspring.org. TheWellspring.org/classes.
Couples Massage – 10am-6pm. Learn basic Swedish massage techniques in a one-day setting. At the end of this class, you will be able to give a full body massage. Class is fun, safe and packed full of massage practice. Partial disrobing is required. Participants should be in good physical health in order to give and receive massage. This makes a great gift for Valentine’s Day. $150. OSM Portland Campus, 9500 SW Barbur Blvd #100, Portland. 503244-3420. OregonSchoolOfMassage.com.
Massage Training Preview – 10am. Provides a practical framework of the time and energy required to earn a massage license. Topics include an overview of training and the profession, financing, a review of Oregon licensing requirements, plus career opportunities and challenges. The preview can help you make a sound decision about pursuing massage training. We recommend all prospective students attend and welcome friends and/or family who wish to accompany you. Free. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. Call 503-244-3420 to register. OregonSchoolOfMassage.com.
Catholics, Are You Looking for a Way to Help Serve God – 2-3:30pm. Former Catholics make up the largest percentage of our members. Come find new age answers to life’s issues. We believe the saints are helping us and need our help. Informal discussion group; we would love to hear from you. Hillsdale Library, 1525 SW Sunset Ave, Portland. 360-984-6759. paull@hei.net.
TUESDAY, FEBRUARY 6 Women’s Wellness: Healthy Menstruation – 5:308pm. With Rylen Feeney. Join us for a primer on what a “healthy” menstrual cycle looks and feels like. Discuss the different fluctuations of hormones and what their functions are throughout the month and explore the idea that not every cycle needs to be a source of discomfort or dread. Eligible for 2.5 CEU hours. $45.00. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. For more info and to register: Info@TheWellspring. org. TheWellspring.org/classes.
WEDNESDAY, FEBRUARY 7 Be Prepared to Stay Well This Winter – 7-8pm. Dr. Holly Zapf, ND, owner of Whole Family Health Clinic, will share hot tips to stave off colds and flu as well as proven strategies to deal with any bugs that do come your way. Learn strategies to prevent illnesses and treat them effectively. We will discuss herbal medicines, supplements, homeopathics, hydro therapy, essential oils and more. Free. RSVP, class size limited to 10 people. 2928 SE Hawthorne Blvd #106, Portland. WholeFamily97214@gmail.com.
FRIDAY, FEBRUARY 9 Thai Massage - Level 1 – Fri 6:30-8:30pm. SatSun 9am-5pm. This course, extracted from the full Southern-style Kata, provides the student with a holistic session lasting 40-50 minutes. This short form uses all five body positions and focuses primarily on compressions and passive yoga stretches. The emphasis is on good body mechanics; you will learn to move the client effortlessly and heal yourself while helping those you touch. Practiced fully clothed, wear loose, comfortable clothing and bring a pillow and blanket. Course is NCBTMB approved and certified by the Thai Healing Alliance International. $390. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. 503-244-3420. OregonSchoolOfMassage.com.
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Portland/Vancouver Edition
SUNDAY, FEBRUARY 11
Gong Sound Healing Session with Dr. Michelle Hebert – 3-4:30pm. Participants will be led through gentle moving and breathing techniques to prepare the physical and energy bodies for a profound healing experience using the sacred sound of several gongs and crystal bowls. $20. The Movement Center, 1021 33rd Ave, Portland. 503-231-0383.
TUESDAY, FEBRUARY 13 Find Your Happy – 7-8:30pm. An Evening with International Speaker & Empowerment Coach Shannon Kaiser. Are you ready to welcome more happiness into your life? Meet international speaker and empowerment coach Shannon Kaiser to celebrate the release of her new book and affirmation deck, Find Your Happy Daily Mantras. This inspirational workshop & book launch party will help you learn powerful tools to combat anxiety, overcome fear and reach new levels of success, abundance and joy. $20. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929. NRBEvents@gmail.com. NewRenBooks.com.
WEDNESDAY, FEBRUARY 14 Get Rid of Pain and Inflammation – 6pm. Learn the real cause of chronic inflammation and pain through diet, herbs and supplements. Learn to treat it Naturally. Limited seats, please RSVP. Free. Hosted by A New Way Clinic, Community room, 9320 SW Barbur Blvd, Portland. 503-545-6285. ANewWay. clinic/events. Hello@ANewWay.clinic.
FRIDAY, FEBRUARY 16 Free Event: Celebrate Chinese New Year – 6-8pm. Help us ring in the Chinese New Year at our annual celebration! We will welcome our communtity to bring in the Year of the Dog together with cheer, good intentions and food. Please register at TheWellspring.org/classes. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. Info@TheWellspring.org. Queer Astrology Conference – Feb 16-19, FriMon, many sessions, times vary, see website. The Portland School of Astrology and Oregon Astrological Association are proud to host the Queer Astrology Conference. QAC makes space for professional and novice astrologers alike to explore the
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intersections of study/practice and queer-identified life. We invite a broadly imagined array of gender and sexual diversity, self-defined identities and lived experiences. Lectures, ritual, interactive workshops and more. $40-$120 sliding scale. Subud Regents Center, 3185 NE Regents Dr, Portland. PortlandAstrology.org.
SUNDAY, FEBRUARY 18 Compassion Fatigue Workshops – 3-5pm. Healthcare and mental health professionals; make time for a professional check-up and gather in a supportive, interactive and relaxed environment to begin or continue the conversation about the demands of our work. Learn about the impact of compassion fatigue, gain self-awareness and recognize symptoms to revive and restore yourself between sessions and lessen the negative effects on your well-being both professionally and personally. $60. Prosperity Pie Shoppe, 7814 SW Capitol Hwy, Portland. 503-8902454 text or call. Katherina.Alexandre@gmail.com. KAlexandre.com.
TUESDAY, FEBRUARY 20 Women’s Wellness: Irregular Painful Cycles & PMS – 5:30-8:00pm. With Rylen Feeney. Explore options for transforming your monthly cycle into one that you don’t spend half the month dreading. Reclaim your time and energy. $45. Eligible for 2.5 CEU hours. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. For more info and to register: Info@TheWellspring.org. TheWellspring.org/classes.
WEDNESDAY, FEBRUARY 21 Fatigue, Thyroid, Hormones and Gut Health – 6pm. Are you experiencing sleep issues, difficulty in losing weight or fatigue? Many people suffer from thyroid or hormonal problems and don’t know about simple, natural solutions. This lecture focuses on the causes and simple steps to treat it. Limited seats, please RSVP. Free. Hosted by A New Way Clinic, Community room, 9320 SW Barbur Blvd, Portland. 503-545-6285. ANewWay.clinic/events. Hello@ANewWay.clinic. Massage Training Preview – 6:30pm. Provides a practical framework of the time and energy required to earn a massage license. Topics include an overview of training and the profession, financing, a review of Oregon licensing requirements, plus career opportunities and challenges. The preview can help you make a sound decision about pursuing massage training. We recommend all prospective students attend and welcome friends and/or family who wish to accompany you. Free. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. Call 503-244-3420 to register. OregonSchoolOfMassage.com.
THURSDAY, FEBRUARY 22 Soul Whispering: The Art of Awakening Shamanic Consciousness – 7-8:30pm. Linda Star Wolf draws from her latest book to take you through a shamanic journey that into the heart of your own soul’s wisdom. Learn how soul whispering harnesses the power of the imagined world to awaken shamanic consciousness, restore resiliency of mind, body and spirit, and enact transformation at the cellular level. $15. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929. NRBEvents@gmail.com. NewRenBooks.com.
SATURDAY, FEBRUARY 24 Vocal Chakra Sound Healing Attunement – 2-4pm. Ever wondered if you could sing healing into yourself and others? In this Soul Song Session, Elizabeth Knudson, intuitive energy healer and lyric soprano teaches you vocal energy healing exercises to heal your chakras and balance, clear and protect your energy. This beautiful meditative journey will bring you into further alignment with your ability to heal yourself and the world around you with the power of your voice. $25. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929. NRBEvents@gmail.com. NewRenBooks.com. Crystal Bowl Sound Bath Meditation – 5:30-7pm. Join Shalom for an evening of high vibrational crystal bowl sound healing! These bowls, made from pure crystal quartz, will leave you feeling nourished, balanced, radiant and bright. Relax on your back while Shalom plays his bowls and other calming instruments to take you on a journey like no other. Please arrive on time and bring your personal mat and whatever you need to be comfortable (blanket, pillow, etc.) $20. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929. NRB Events@gmail.com. NewRenBooks.com.
SUNDAY, FEBRUARY 25 Community Supported Agriculture Annual Share Fair – 9am-3pm. Learn about all things CSA. Meet and talk with the farmers. Activities for the entire family including food samples, cookbook swaps, vegetable art and more. See News Brief page 9. Feldenkrais Workshop, How I Got My Wiggle Back – 1:30-4:30pm. With Susan Marshall. Join Susan for this three-hour workshop and discover and practice how to more efficiently and pleasurably roll in your hip joints. Learn to move with a more youthful wiggle! Healthy snacks also provided. $50. Pre-registration required. TheWellspring.org/ classes. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. Info@ TheWellspring.org. Professional Resilience Workshop – 3-4:30pm. Compassion Fatigue Series for healthcare and mental health professionals. Imagine ending the workday with vitality and energy. An intensive on self-reflection and discovery of your resilience. It’s critical to manage stress while working. In this workshop we will develop and implement a resilience and self-care plan. Led by Katherina Alexandre, Marriage & Family Therapist and Certified Compassion Fatigue Professional. $40. Prosper-
ity Pie Shoppe, 7814 SW Capitol Hwy, Portland. 503-890-2454. Katherina.Alexandre@gmail.com. KAlexandre.com.
MONDAY, FEBRUARY 26 Massage Basics – 6-8:30pm. Mondays thru Mar 19. 4-week class. Learn basic massage techniques for the back, neck, shoulders, hands, feet and head. You will also learn about nurturing touch and about bodywork as a healthcare tool. A great class to take if you are interested in massage as a career. Instructors are experienced healthcare practitioners and licensed massage therapists with extensive additional training in a variety of bodywork styles. Workshop is open to beginners. $85. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. Call 503-244-3420 to register. OregonSchoolOfMassage.com.
WEDNESDAY, FEBRUARY 28 Diabetes - The Silent Killer – 6pm. Educational seminar with complimentary dinner. This lecture focuses on the causes and implications of diabetes, as well as the simple methods to control your sugar levels. Exclusively for people with Type 2 Diabetes who don’t want their diabetes to get worse with time. If you’ve just been told to take drugs, change your diet, exercise and lose weight and learn to live with it, there are things you must know. Attend this lecture to learn more. Limited seats, please RSVP. Free. Hosted by A New Way Clinic, Community room, 9320 SW Barbur Blvd, Portland. 503-545-6285. ANewWay.clinic/events. Hello@ANewWay.clinic.
plan ahead Daily Dose - Vitamins & Minerals – Mar 3-4, Sat-Sun 9am-5:30pm. With Bari Mandlebaum. Study various vitamins, minerals and amino acids, including details on their uses, sources, safety, cofactors, synergists and contraindications. This course prepares the wholistic health practitioner to integrate the safe and effective use of vitamins, minerals & animo acids into their practice or for anyone wanting to learn more about the properties and safe use of vitamins and minerals. Eligible for 14 CEU hours. $325. For more info and to register: TheWellspring.org/classes. Grief and Resilience Workshop – Mar 10. 10am2:30pm. Participants will learn simple techniques for finding resilience. Hone the skills of emotional lit-
eracy, visualization, active imagination and compassion. Take away an array of practical exercises and reminders that provide safety nets for the exploration of a new relationship with grief. Flanders House, 2926 NE Flanders St, Portland. Info & register with DebRodney@gmail.com. see News Brief page 9. Holy Fire II Advanced/Master Reiki – Mar 12-14, Mon-Wed 10am-3pm. (3-day certification class). Learn master symbols, Healing Fire experiences, Crystal Grids, how to teach and give Placements & Ignitions plus manual and certificate. Must be a Level 2 practitioner for 6 mos. $925. Body-MindSpirit Healing Arts, 51577 Columbia River Hwy, #D, Scappoose. BodyMindSpiritHealingArts.com. 503-369-7810. Hunger, Hope & Healing Workshop. A Yoga Approach to Reclaiming Your Relationship to Your Body and Food with Sarahjoy Marsh. 7 wk Series, starting Mondays, Mar 19 or Wednesdays, Mar 21. 6:15-8:15pm. Disordered, compulsive or emotional eating and exercising are often a result of “hungers of the heart” which we confuse with physical hunger. Explore these behaviors in the spirit of sisterhood, kindness and transparency as you learn to satisfy your hungers without food as the default. Use the Four Essential Life Skills of recovery. Practice supportive yoga, meditation and pranayama. $350. For all women; no previous yoga experience necessary. Info & register at SarahjoyYoga.com/ hhhmain, or Support@SarahjoyYoga.com. Turning Insight into Vitality: Yoga, Mindfulness + Biofeedback Workshop – 5 wk series starting Mar 22, Thursdays 6:30-8pm. With Geoff Sittler and Sarahjoy Marsh. Biofeedback tools provide us with objective, usable information and help us harmonize our nervous systems toward vitality, resilience and consistency. This series incorporates a number of biofeedback tools with yoga, mindfulness and breathing practices. Ideal for those experiencing insomnia, anxiety, digestive issues, fatigue, headaches or chronic pain. $395 includes course, personal FitBit Charge 2 wearable biofeedback device (or equivalent), audio meditations + practices and online support community. Info and register at DayaFoundation.org or Geoff@OregonMindBody.com. Holy Fire II Reiki Level 1 & 2 – Apr 9-10, Mon-Tue 10am-3pm. (2-day certification class). You will learn the history of Reiki, standard hand positions, Japanese techniques, the 3 beginning symbols plus manual and certificate. No previous training required. $375. Body-Mind-Spirit Healing Arts, 51577 Columbia River Hwy, #D, Scappoose. BodyMindSpiritHealingArts.com. 503-369-7810.
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February 2018
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ongoing events NOTE: All calendar events must be received by the 12th of the month and adhere to our guidelines. Visit NAPortland.com/resources/calendar/ to submit online. No phone calls or faxes, please. Email Calendar@NAPortland.com for guidelines or assistance.
Outlet. During this time, anyone 55 or better will receive 10 percent off their total purchase (excludes alcohol). Hollywood Grocery Outlet, 4420 NE Hancock St, Portland. 503-282-5248.
sunday
tuesday
The Movement Center Community Meditation Program – 7-8pm. Join us for a short talk and guided meditation. Community yoga ($5) before meditation, from 5:45-6:45pm. The Movement Center, 1021 NE 33rd Ave, Portland. 503-231-0383. Info@TheMovementCenter.com. TheMovement Center.com.
Complementary Techniques – With Michael Guida. Feb 11 9am-2pm - Fire Cupping $85; Feb 19 9am2pm - Moxibustion $85; Feb 25 9am-1pm - Gua Sha $75; Mar 4 9am-1pm - Ear Seeds, TDP Lamp and Topicals $75; Take one or take all of these classes designed to give licensed practitioners (massage therapist, acupuncturist, chiropractor, etc.) access to some really beneficial techniques that can be used with clients. Take advantage of the practitioner discount and register for all classes as a package to receive a $50 discount. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. Info@TheWellspring.org. TheWellspring.org/classes.
Quieting the Mind: A Journey of Meditation & Breath – 12:15-1pm. Thru Mar 6. With Rylen Feeney. Each week we will approach meditation and breath a little differently. Some classes will explore the breath using various mindful breathing exercises. Other classes will focus on progressive relaxation, guided imagery and meditation, or sometimes a combination of several techniques. Take one class or the entire series. $8.50. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. Info@TheWellspring.org. TheWellspring.org/classes.
thursday
Morning “Loving Kindness” Meditation Group – 10am-1pm. Fourth Sunday. With Paul M. Rakoczy, Reiki Master. Experience group meditation with meditators and beginners alike. There will be multiple sits with discussion in between. Bring a sit cushion; chairs available. Call or email to register. Group is offered at “no charge”. 3939 NE Hancock, Ste 205, Portland. 503-997-8611. PMR1354@ hotmail.com. PaulRakoczyTherapist.com/groups. Kyklos International Folk Dancers – 7-9:45pm. Dance with us. We do a variety of dances from Eastern Europe, Western Europe, Israel and the United States, with a mix of couple, line and set dances. Newcomers are warmly welcomed. Please bring clean soft-soled shoes to protect the dance studio floor. Kyklos events are fragrance-free. Please do not wear chemicals or scented products. $2; free for Reed students. Reed College Sport Center, 2870 SE Botsford Dr, Portland. KyklosFolkDancers.org.
monday T’ai Chi Chuan: Yang Style – 5:30-6:30pm. With Michael Guida. T’ai Chi Chuan is a Taoist form of exercise and active meditation. Practicing the form promotes greater energy awareness and self-development. All levels welcome. $12 drop-in; see website for specials. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. Info@TheWellspring.org. TheWellspring.org/classes. Healing from Depression & Anxiety Support Group – 6:30-9pm. Experience the healing power of community. Learn practical tools and coping strategies that will create wellness and reduce your symptoms of depression and anxiety. Conveniently located. Sliding scale fee. 503-544-9248. DouglasBloch@gmail.com. tinyurl.com/lnjfuvk. The Movement Center Community Meditation Program – 7-8pm. Join us for chanting, satsang and guided meditation in our beautiful meditation hall. Community yoga ($5) before meditation, from 5:45-6:45pm. The Movement Center, 1021 NE 33rd Ave, Portland. 503-231-0383. Info@TheMovementCenter.com. TheMovement Center.com.
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Portland/Vancouver Edition
Feldenkrais Awareness Through Movement Class – 5:45-6:45pm. Bring greater ease into your daily movements: breathing, walking, turning, reaching, safer pelvic movement, freeing your back and more. $13 drop-in; other discounts may apply. The Movement Center Yoga Studio, 1021 NE 33rd Ave, Portland. 503-313-9813. Register: MCYoga. com/calendar. Red Tent Qigong for the Female Body – 6:30-8:00 pm. 1st & 3rd Tues. Cultivate the divine feminine through ancient Daoist practice forms. We nourish and encourage the deepest life force within the body—whether for life’s various creative aspects or a physical relationship—while developing selfreverence for the body. Internal Alchemy builds vital essence thru breath work and the body’s esoteric Daoist gates. All practices are done fully clothed; wear comfortable, loose layers. $15. Opening to Life Studio, 407 NE 12th Ave, Portland. Healing from Depression & Anxiety Support Group – 6:30-9pm. See Monday listing for details. Tuesday Night Weekly Meditation – 7-8pm. Cultivate presence in your life through meditation, sacred play and centering techniques. Learn to transform and release heavy energy from the body, mind and energy field. We focus on different methods each week to enhance or build a foundation for your own practice. $10. Rising Fire Shamanism: School & Healing Center, 1829 NE Alberta St, Ste 5, Portland. 503-288-5175. RisingFire.One@gmail. com. Rising-Fire.com.
wednesday Amma Therapy Student Clinic II – thru May 30. The Wellspring School’s Amma Therapy Student Clinic is a perfect way to experience a full Amma Therapy treatment at an affordable price from one of our soon-to-graduate Amma Therapy students. Appointments available for all ages. Check website for dates and times. $35 for a one-hour treatment. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. Info@TheWellspring. org. TheWellspring.org/classes (clinic tab). Senior Discount – Every first Wednesday of the month is Senior Morning at the Hollywood Grocery
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Evening Reiki Share Group – 7-9:30pm. First Wednesday. With Paul M Rakoczy, Reiki Master. Share or exchange reiki energy with practitioners and beginners alike. No experience necessary to encounter the warm energy. Donations accepted. Please RSVP by email. Individual sessions and attunements by appointment. 3939 NE Hancock, Ste 205, Portland. 503-997-8611. PMR1354@hotmail. com. PaulRakoczyTherapist.com/groups.
T’ai Chi Chuan Yang Style – 9-10am. With Michael Guida. T’ai Chi Chuan is a Taoist form of exercise and active meditation. Practicing the form promotes greater energy awareness and selfdevelopment. All levels welcome. $12 drop-in; see website for specials. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-6881482. Info@TheWellspring.org. TheWellspring. org/classes. Essence Qigong – 10:30-11:30am. Thru Mar 1. With Lan Chiang. Chinese Essence Qigong brings body, spirit and mind together. The movements are gentle, in slow motion and very meditative. Essence Qigong can be effective in eliminating diseases, improving health, balancing emotions and refining the spirit. Mu Lan is one of about 300 teachers who have been trained to teach this in the US. $12 drop in. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. Info@ TheWellspring.org. TheWellspring.org/classes. Qigong – 4-5:15 pm. Discover this gentle method of improving vitality and balance. Through simple body movements coordinated with breath, we reclaim health. Build energy with this moving meditation, rather than expend energy. Known as “acupuncture without needles”, we utilize the body’s energetic pathways to clear blockages for a better ‘qi’ flow. Forms can also be done while seated. First class is free. Epidavros Spa, 223 E Powell Blvd, Gresham. Catholics, Are You Looking for a Way to Help Serve God – 6:30-8pm. Former Catholics make up the largest percentage of our members. Come find new age answers to life’s issues. We believe the saints are helping us and need our help. Informal discussion group every other Thursday in Vancouver (Orchards area). We would love to hear from you. 360-984-6759. paull@hei.net.
friday Feldenkrais: Awareness Through Movement – 10:30-11:30am. With Susan Marshall, Guild Certified Feldenkrais Practitioner, ERYT-200 Yoga Teacher. Influenced by yoga and martial arts, Dr. Moshe Feldenkrais developed a series of lessons
classifieds
Celestial Living Arts
Fee for classifieds is $20 for up to 50 words. $1 per word for additional words. To place listing, email content to Calendar@NAPortland.com. Deadline is the 12th of the month. #1 Premium CBD (Cannabidiol) Hemp Oil – Pain, Anxiety, Sleep, Focus. 954-415-0942. PureScienceLab.com. Natural Specialty Food, Snacks, Soda and Gifts from JW Merc – Monthly feature: “get-to-know-us” intro boxes (3 to choose from) includes real maple syrup, Oregon hazelnuts, Mineral Refresher and more. Free office delivery in PDX/’Couv. Cash/check OK - C-Cards via PayPal on website. Call/text 208-424-0042 or write JWMerc@gmail.com. Portable Near Infrared Sauna – Safe and energy efficient. Insulated tent measures 4x4x5, wooden stool, bamboo mat, lamp housing, 4 bulbs, skin brush, protective sunglasses. All materials rated non toxic. Boosts metabolism. Releases toxins. Raises body temperature killing virus and bacteria. $700/OBO. Pics and more info at tinyurl.com/saunabundle. JeanetteMarie Rinehart@gmail.com. designed to improve life through movement, to encourage conscious attention to small movements. By engaging the brain and nervous system, people learn in a simple, pleasurable way. $12 drop-in; see website for specials. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-6881482. Info@TheWellspring.org. TheWellspring. org/classes. Learn, Grow and Play – 1:30-2pm. Inner Essence weekly workshops. Rehab - 2nd Friday of the month. Learn muscle activation and how to retain and regain stability and strength in a functional pattern that teaches you how to move as a whole body. Love Your Spine - 3rd Friday. Gain a new insight into the importance of honoring your spine and how to create movement in your daily life with these subtle exercises. How To Class - 4th Friday. Learn how to manage your sore muscles with tricks and tips for self care. Hands-on class, props provided. Classes $10 for non-members, free for current practice members. RSVP; space is limited. Inner Essence Chiropractic & Healing Center, 2205 N Lombard St, Ste 101, Portland. Heidi Walrath 503-893-4407. InnerEssenceChiro@gmail.com. InnerEssenceChiro.com. 100 Handprint Healing Ritual – 5:30-7:30pm. First three Fridays each month. A powerful ceremony from the Tibetian Buddhist tradition to address challenges to physical, mental or emotional health. Call to reserve a place. The Movement Center, 1021 NE 33rd Ave, Portland. 503-231-0383. Info@The MovementCenter.com. TheMovementCenter.com.
saturday Hypnosis for Weight Loss – 2-5pm. Reawakening from within. Natural, simple, easy weight loss program using hypnosis, qigong and nutrition. Space is limited; call to RSVP. 15800 SW Stratford Loop, Tigard. Sue Wiebe 503-267-8074. SueWiebe1234@ yahoo.com. ReawakeningFromWithin.com.
Monthly Forecast
February 2018 © Liz Howell
T
he month of February illuminates the pathway from Aquarius to Pisces where the Sun, Mercury and Venus will all be traveling. On the road from Aquarius, the sign of the future, on to Pisces, where we experience the vast ocean of cosmic love and unity consciousness, the journey will be tested. As each planet does a dance with the karmic Nodes of the Moon then encounters the intensely investigative power of Jupiter in Scorpio, we are truly being asked to shine some light on how we intend to engage our individual, creative energy to coalesce and form the enlightened leadership and progressive “followship” we are seeking. The challenge will be to maintain the open and forward thinking possibilities that Aquarius can envision, while remaining heart-centered in our action (the job of Leo). The dynamics change radically as these planets enter the watery mutable sign of Pisces and move toward a conjunction with Neptune. Using whatever manifestation powers that have been revealed to us earlier in the month, we can now make that wish and dedicate ourselves to a higher destiny.
Mantras and musings for the month of February: Aquarius (Jan 20-Feb 18): It is not enough to stare up the steps – we must step up the stairs. ~Vance Havner Pisces (Feb 19-Mar 20): Some people say that dreaming gets you nowhere in life. But I say you can’t get anywhere in life without dreaming. ~Rose Zadra Aries (Mar 21-Apr 19): Your outlook affects your outcome. ~John Paul Warren Taurus (Apr 20-May 20): You manifest what you believe, not what you want. ~Sonia Ricotti Gemini (May 21-Jun 20): All that we are is a result of all that we thought. ~Buddha Cancer (Jun 21-Jul 22): Immerse yourself in the energy of what you desire. ~Hiro Boga
Leo (Jul 23-Aug 22): Everything you can imagine is real. ~Pablo Picasso Virgo (Aug 23-Sep 22): Remember that sometimes not getting what you want is a wonderful stroke of luck. ~Dalai Lama Libra (Sep 23-Oct 22): Keep a green tree in your heart and perhaps a singing bird will come. ~Chinese proverbs Scorpio (Oct 23-Nov 21): At first dreams seem impossible, then improbable, then inevitable. ~Christopher Reeve Sagittarius (Nov 22-Dec 21): Every thought we think is creating our future. ~Louise Hay Capricorn (Dec 22-Jan 19): ): In order to make anything a reality, you have to dream about it first. ~Adora Svitak
Aquarius! Celebrate your birthday with 15% OFF astrology readings with month.
Liz@CelestialLivingArts.com | CelestialLivingArts.com February 2018
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community resource guide
cleaning
Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email Advertising@NAPortland.com to request our media kit.
ACUPUNCTURE
CELEBRANT/MINISTER NW SPIRITUAL COLLECTIVE
ALL WAYS WELL ACUPUNCTURE & WELLNESS
Marie Marks BA, STT, IWA 360-609-6498 NWSpirtualCollective.com
Rebecca MH Kitzerow, LAc Jonathan Irvin, LAc 503-548-4403 AllWaysWell.com
Celebrant/Minister: weddings, rite of passage, blessings, prayers, meditations, cultural and custom design ceremonies. Transformational Advocate: spiritual guidance & mentoring.
Voted Favorite Natural Health Center 2017, Favorite Acupuncturist 2014 to 2017. Now in Portland and La Center. Facial Rejuvenation, Chinese Herbs. Book online!
CHIROPRACTIC judith boothby, ms dc pc
SARASVATI INSTITUTE OF AYURVedic yoga THERAPY
Dr Boothby utilizes a soft tissue technique to relieve structural tension on the nervous system and restore ground support to the body.
Susan Bass, Ayurvedic Practitioner, Ayurvedic Yoga Therapist, C-IAYT, E-RYT 500 857-919-2866 AyurvedicYogaTherapy.org 200, 300 & 600-hour Ayurvedic Yoga Therapy Certification Programs Portland’s first Ayurvedic Yoga Therapy Certification Program. Hours from our programs apply to Yoga Alliance, NAMA, AAPNA & IAYT.
body screening
NORTH PORTLAND WELLNESS CENTER
Chiropractic, Acupuncture and Massage 4922 N Vancouver Ave, at Alberta St 503-493-9398 NorthPortlandWellness.com
RADIANT BODY THERMOGRAPHY 1314 NW Irving St, #705 Portland, OR 97209 503-775-1812 Info@RadiantBodyThermography.com
A medical thermography clinic providing 100% safe, non-invasive, painless breast and full body screening utilizing digital infrared thermal imaging. Reports written by thermologists, board-certified physicians.
BOoks, gifts, & events
We specialize in Injury Treatment, Auto Accident Recovery, Acute & Chronic Pain Relief and Family Health & Wellness. At the North Portland Wellness Center our dedicated team provides effective medicine in a warm, comfortable environment.
inner essence chiropractic and healing CENTER Vitalistic Chiropractic, Naturopathic, and Rolfing 2205 N Lombard St, Ste 101 Portland, OR 97214 503-893-4407 InnerEssenceChiro.com
NEW Renaissance
Books, Gifts, and Events for Conscious Living 1338 NW 23rd Ave at Pettygrove, Portland 503-224-4929 NewRenBooks.com Oregon’s largest metaphysical book and gift store specializing in spiritual books from all traditions. Events to enlighten, educate and entertain. Full event listings at NewRenBooks.com
Portland/Vancouver Edition
503-908-0950 EcoMaids.com/Portland.com EcoMaids is Oregon’s premier green cleaning company serving homes and businesses. We are committed to creating safe and healthful spaces for your family, pets, and coworkers; while reducing harmful toxins in our ecosystem.
Coaching & Consulting SALSBURY & CO. April Salsbury 503-850-8411 SalsburyAndCo.com
Building strong foundations and growing your business. Business & healthcare private practice consulting.
1620 SE Ankeny St, Portland, OR 97214 503-233-0943 ThirdWayChiropractic.com
Ayurveda
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ECOMAIDS
NAPortland.com
Vitalistic chiropractic bringing consciousness into healing your physical, emotional and spiritual bodies; Naturopathic medicine healing the root cause; Rolfing for balance and freedom of movement.
Self Mastery Linda Lawson Mentor and Coach 720-301-3993 Heartlink-Ed.com
CRANIOSACRAL THERAPY QUANTUM STILLNESS CRANIOSACRAL 3695 NW South Rd, Portland, OR 97229 SeaCummins.com 917-588-6015
RUBATO CRANIOSACRAL THERAPY 10403 SE 10th St, Vancouver 360-624-5151 JimIvories.net
Help with whiplash, migraines, PTSD, concentration, dizziness, TMJ, neck/shoulder/back pain, and more--in a peaceful setting. Jim Templeton, LMP #MA00013314
dentist AAdvanced Dental
Dr Inna Shimanovsky, DMD 1508 Washington St, Oregon City 503-659-3003 AAdvancedDental.com The Smile for your Healthy life. State-of-the-art dental care with your comfort in mind, while also caring about the world we live in.
Aesthetic Dentistry of Lake Oswego Larry Bowden, DMD 17720 Jean Way, Ste 200, Lake Oswego 503-620-7100
LakeOswegoCosmeticDentist.com
We are dedicated to providing our guests with comprehensive dental excellence in a friendly, relaxing atmosphere so that optimal health, beauty and comfort can be realized for individual needs. The finest quality will always be provided.
Dental Designs
Lance J. Heppler DMD, FAGD 900 SE Chkalov Dr, Vancouver 360-896-1449 DentalDesignsVancouver.com Dr. Lance Heppler’s mission is to put patients at ease. His friendly demeanor is easy to talk to and his attention to detail means you’ll always be getting the very best in dental care. His approach to dentistry is to meet patient needs by blending art, science and intuition. Dr. Heppler follows an amalgam removal protocol to safely remove mercury fillings.
Jay Harris Levy, DDS
Holistic Dental Care 511 SW 10th Ave, Ste 1102, Portland 503-222-2157 JayHarrisLevy@gmail.com JayHarrisLevy.com Holistic dentistry is about promoting oral health by customizing the finest quality dentistry to suit a patient’s needs in a safe, caring environment.
energy healing Body-Mind-Spirit Healing Arts LLC
Patty Oliver, Akashic Records Soul Realignment® Master 503-369-7810 BodyMindSpiritHealingArts.com Release yourself from past-life karma with an in-depth reading and clearing of your Akashic Record. Conducted by phone, Skype or in-person.
expert pain Healing
Emotion/Body Code Practitioner Lori Arveson 971-800-1560 LoriArveson@gmail.com ExpertPainHealing.com Lori specializes in relieving chronic pain. Lori uses the Emotion / Body Code system to identify and release trapped emotional energies caused by physical and emotional trauma, entities, toxins, pathogens, inherited emotional energies, and other manifestations that create imbalance in our bodies, causing chronic pain and disease that manifests in daily life.
Hands of Freedom Healing/ Quantum-Touch®
Judie Maron-Friend, Certified QT Level I, II & Self Created Health Instructor/ Practitioner 8725 NE Broadway St, Portland 503-753-1590 JudieMaronFriend@gmail.com VitalityLink.com/p/hofh When one learns QuantumTouch®, during class students typically relieve 50% - 100% of each other’s pain. Not only do bones align with a light touch, inflammation reduces and healing accelerates. Often students experience dramatic and profound emotional release. Contact Judie to learn more or sign up for a class today and discover your power to heal.
MARCONICS 5D ENERGY & HEALING THERAPY
energy healing TEMPLE MEDICINE HEALING Amy Kimmick, BSN RN 1716 NE 42nd Ave, Portland TempleMedicineHealing.com
My work brings you back to you, by way of energy healing, mediumship, and knowledge of the body to release ancestral patterns and emotions.
FELDENKRAIS Feldenkrais® CENTER OF PORTLAND
Susan Marshall, GCFP Laurelhurst Healing Arts Building 3059 NE Glisan St, Portland 503-313-9813 FeldenkraisPDX.com Improve neck, back and hip pain, recover from workplace, auto and bike accidents, sleep better and more. Find out why Norman Doige, MD in his 2015 NY Times Bestseller, The Brain’s Way of Healing, highlights the Feldenkrais Method® as applied neuroplasticity—using your brain and nervous system for effective recovery.
Functional Medicine A NEW WAY CLINIC
9320 SW Barbur Blvd, Ste 165, Portland 503-545-6285 ANewWay.clinic
Dr. Tal Cohen integrates Functional medicine, Chinese and Japanese medicine, nutrition therapy, and herbal medicine to find and treat the root cause of your symptoms.
HEALTH INTUITIVE MEDIUM BE-JOY!
Readings By Phone or InPerson 1316 NW 23rd Ave, Portland 503-805-7403 Be-Joy.com
Ron Rathburn M.Sc., CMP 360-823-7071 NWSpiritualCollective.com
Energy healing modality that integrates high wave frequencies to balance and clear the chakras; recalibrate the body’s energetic field and integrate the higher aspects of soul identity.
February 2018
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hypnoTHERAPY
holistic education
LOVING KINDNESS HypnoSIS
The Wellspring School for Healing Arts
Laney Coulter, BCH, NLP 7135 N Vincent Ave, Portland 503-289-3614 Laney@LovingKindnessHypnosis.com LovingKindnessHypnosis.com
2440 NE MLK Jr Blvd, Ste 202 Portland 503-688-1482 TheWellspring.org
Laney is a Board Certified Hypnotist who is available to help you with the following and more: Fertility, Business Success, Motivation, General Sadness, Weight Mastery, Smoking Cessation, Relationship Issues, Phobias, Anxiety, Anger Issues and Breaking Habits.
Offering comprehensive training and education in Wholistic Nutrition, Chinese Medicine, Amma Bodywork Therapy, Herbs and Movement Arts since 1995.
HOLISTIC LIFE GUIDE LANDSCAPING
JAMIE “CEDAR” ROGERS, MA 503-621-6178 Cedar@CedarPathways.com CedarPathways.com
Blossom
Interpret messages from the body, heart, and spirit, transform blockages, and explore heartcentered life direction. Holistic approach, utilizing artistic, energetic, reflective, and metaphoric pathways.
1829 NE Alberta St, Ste 8 Portland, OR 97211 503-837-3557 Info@BlossomPdx.com BlossomPdx.com At Blossom, it is our goal to meet your landscape and construction needs while providing ecological and sustainable solutions for the environment.
holistic Wellness massage
COHESIVE THERAPY HEALING & REJUVENATION CENTER
MIKI MORROW, LMT
2400 Broadway St, Vancouver WA CohesiveThearpy.org
Yaimayu Massage 201 SE 124th Ave, Ste 202 Vancouver, WA 98684 360-608-0135 MikiWaMassage.com Facebook.com/Yaimayu Lic. MA00025265
Offering programs for motor vehicle, workman comp, weight loss detox programs, mind body spirit healing and rejuvenation. Accepting Blue Cross Blue Shield for Acupuncture and massage.
ORGANIC SALONs REV!VE organic Salon
4460 SW Garden Home Rd, Portland 503-360-1324 ReviveOrganicSalonPDX.com Revive is an organic and ammonia-free salon promoting beauty, wellness and green living by being free of chemicals, damaging toxins, and harmful carcinogens.
PETS MEAT & BONES CALIFORNIA, INC.
220 NW 8th Ave Portland, OR 97209 Hello@MeatAndBones.com MeatAndBones.com
Holistic raw food for happy & healthy dogs. We formulated our unique balanced blend that your dog will love eating and you will love feeding.
QIGONG ROSE CITY QIGONG Rose Allen Portland, OR 503-961-2242 RoseCityQigong.com
Qigong practice delivers proven health benefits. People are discovering that these simple movements coordinated with breath and focused awareness are easily learned. Enliven your energetic life force by joining this health movement. Rose is a Certified Instructor with 12 years of dedicated practice. Now is a great time for self-healing.
reiki HEALTH MATTERS
Constance Coquillette, MSW 971-404-5174 Lisa Fishman, MA 425-736-4784 HEALTH MATTERS NORTHWEST LLC HealthMattersNW.com
OREGON SCHOOL OF MASSAGE Training LMT’s for over 25 years 9500 SW Barbur Blvd, Portland 503-244-3420 OregonSchoolOfMassage.com
Specializing in preventing/reversing Specializing in preventing/reversdisease & controlling weight food ing disease andwith controlling weight Constance MSW with food.Coquillette, 971.404.5174
Lisa Fishman, MA 425.736.4784
www.healthmattersnw.com
SUPERIOR SPORTS NUTRITION & WEIGHT LOSS
Ellen Gyberg, Holistic Nutrition Expert 360-601-0137 Superior-Nutriton.net
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Portland/Vancouver Edition
NAPortland.com
We offer massage and bodywork courses for aspiring massage therapists, licensed professionals and the general public.
VICKI MCARDLE
Usui/Holy Fire Reiki Master Portland, OR 503-939-4357 VickiMcArdle.com
RETREAT CENTER ANANDA CENTER AT LAURELWOOD
Retreat, Conference and Event Center 38950 SW Laurelwood Rd Gaston, OR 97119 503-746-6229 AnandaLaurelwood.org A beautiful place to host your next meeting, event, retreat or conference and only 45 minutes west of Portland. We have bright spaces for groups of all sizes; lovely guest rooms, most with views of the lush valley; delicious vegetarian meals served daily; yoga and meditation.
yoga DAYA FOUNDATION
Sarahjoy Marsh, Yoga Teacher + Therapist 5210 SW Corbett Ave, Portland SarahjoyYoga.com DayaFoundation.org Public yoga classes, private lessons, yoga therapy, and Hunger, Hope + Healing Series for women with food and body image issues.
GOod beginnings YOGA
therapy/counseling EMOTIONAL PEACEMAKING
Hypnotherapy/Energy Psychology Val Jolley C.Ht, P.NLP, EFTP, QTP ValJolley.com
JULIE GLASER,
MA, LPC, CADCIII Counseling & Hypnotherapy 2304 E Burnside, #2 Portland 503-752-1893 JulieGlaser.com
Paul M Rakoczy, LCSW
Humanistic Psychotherapy/ Reiki 3939 NE Hancock, Ste 205 503-997-8611 Pmr1354@hotmail.com PaulRakoczyTherapist.com SJL PSYCHOTHERAPY SERVICES Stuart J. Levit, Ed.S, M.Ed.
4531 SE Belmont St, Portland 503-983-7949 Info@StuartJLevit.com StuartLevit.com Have a particular life obstacle that you are trying to understand and resolve? Somatic and Mindfulness based counseling in a private comfortable space. Evening & weekend hours available.
GoodBeginningsYoga@yahoo.com GoodBeginningsYoga.com Prenatal + Mom & Baby yoga with Sound healing. Classes in North Portland.
KARMA YOGA & FITNESS
13031 SE 84th Ave Clackamas, 97015 503-482-8620 Info@KarmaYogaAndFitness.com KarmaYogaAndFitness.com
SARASVATI INSTITUTE OF AYURVedic yoga THERAPY
Susan Bass, Ayurvedic Practitioner, Ayurvedic Yoga Therapist, C-IAYT, E-RYT 500 857-919-2866 AyurvedicYogaTherapy.org 200, 300 & 600-hour Ayurvedic Yoga Therapy Certification Programs Portland’s first Ayurvedic Yoga Therapy Certification Program. Hours from our programs apply to Yoga Alliance, NAMA, AAPNA & IAYT.
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THE MOVEMENT CENTER YOGA STUDIO 1021 NE 33rd Ave, Portland 503-231-0383 TheMovementCenter.com
Hatha yoga for all levels, workshops & specialty classes, private & healing yoga sessions, at a beautiful meditation and retreat center in the heart of the city.
Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:
503-419-6430 February 2018
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Portland/Vancouver Edition
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