Natural Awakenings San Diego ~ March 2016 by Natural Awakenings San Deigo

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MEATY TRUTHS

Choosing Meat that’s Sustainable and Safe

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NIGHTTIME PARENTING Fostering Healthful Sleep

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Expand Your Palate with Colorful Veggies

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March 2016

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A Few Drops of Detoxified Iodine Can Change Your Life Give Your Body the Natural Boost it Needs Causes of Iodine Deficiency The Hidden Deficiency { The Best I Ever Felt }

Radiation Almost everyone is routinely exposed to iodine-depleting radiation

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Having the proper amount of iodine in our system at all times is critical to overall health, yet the American Journal of Clinical Nutrition finds that iodine deficiency is increasing drastically in light of an increasingly anemic national diet of unpronounceable additives and secret, unlabeled ingredients. This deficit now affects nearly three-quarters of the population.A Growing Epidemic

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Symptoms range from extreme fatigue and weight gain to depression, carpal tunnel syndrome, high blood pressure, fibrocystic breasts and skin and hair problems. This lack of essential iodine can also cause infertility, joint pain, heart disease and stroke. Low iodine levels also have been associated with breast and thyroid cancers; and in children, intellectual disability, deafness, attention deficient hyperactivity disorder (ADHD) and impaired growth, according to studies by Boston University and the French National Academy of Medicine.

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FAT REVERSES DIABETES

14 MEATY TRUTHS Choosing Meat that’s Sustainable and Safe by Melinda Hemmelgarn

18 NIGHTTIME

PARENTING

Fostering Healthful Sleep by Stephanie Dodd

21 COLOR ME CALM

Grownups De-Stress with Adult Coloring Books by Avery Mack

22 TASTE THE RAINBOW

Expand Your Palate with New Colorful Veggies by Judith Fertig

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contents 9

9 newsbrief 9 eventspotlights 1 1 globalbriefs

18 healthykids 21 inspiration

We treat the whole you.

12 healthbriefs

Free Talk

22 consciouseating

Go with Your Gut: Natural Solutions for IBS

24 farmers’markets

Tuesday, March 8 6 - 7:30 p.m.

25 calendar 30 resourceguide

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hen I think of the term “food fight,” that classic cafeteria scene in the 1978 film Animal House comes to mind. Food fights have an entirely different meaning now. The character Bluto and the other kids in the cafeteria weren’t tossing gluten and GMO-free food across the tables. It was plain old food and the only mission was fun. Food fights today are a fight for life. Many factors come into play including personal and planetary health, animal welfare, resource limita- Holistic Holiday at sea cruise 2015 tions, farming dilemmas and the vast amount of choices available to us at the grocery stores. Our goals now are to preserve the environments and at the same time the quality of our food and family’s health. One of the largest and most dynamic grassroots movements in North America is the anti-genetic engineering, Millions Against Monsanto food movement. I’m about to embark on another voyage with the Holistic Holiday at Sea cruise. Last year I boarded the ship with an open mind and stomach and left the cruise with a head full of knowledge and a belly full of vegetables. I felt energetic, dropped fat without even trying and unexpectedly turned into a dedicated vegan. Then travel came into play a few months later. High school and family reunions with nostalgic mouth-watering dishes slowly lured me back into a vegetarian diet which later led me into a confused diet. I’m looking forward to immersing myself back into discussions on the benefits of a plant-based diet with a community of 1,500 like-minded people. These days, it seems we need a coach for everything. When eating and living on a daily basis become too stressful, something is not right. I take it on myself now to allow my body to be my barometer. I know what I eat is going to determine how I feel. Pure and simple. Awareness and education come first. I personally love Ayurveda, as it seems to be my perfect tell tale of what foods work for my body. If I know I am about to enter a stressful situation, I include Kitchari and Indian spices into my diet, among other things. You know that old expression, you can’t pick your family but you can pick your friends? Well, I like to add that we can also pick our foods! Make it a lifestyle, not a job, and enjoy the new tastes and restored energy while bringing the fun back into your food choices!

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San Diego Edition

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newsbrief

eventspotlights First-Ever Concert Tour with Kater and Guo Comes to Encinitas

Brazilian Crystal Light Therapy Now Available in Carlsbad

arnina Reid, owner of Reidentify, is excited to announce that Crystal Light Therapy is now available in Carlsbad. “Crystal Light Therapy is a wonderful, nonverbal healing method. One has to only relax and receive this delicious treatment,” says Reid, who also notes that the therapy is also inexpensive and takes little time to be effective. According to Reid, Crystal Light Therapy was developed by a famous Brazilian faith healer in a small village in Brazil. “The crystal bed is considered to be a modern type of chroma (color) therapy system,” she says. “Benefits include feeling more energized and focused, more at peace with one’s self and an increased sense of overall well-being.” Crystal Light Therapy has also been shown to help boost the immune system, balance hormones, release unresolved emotions, heal digestive issues, recharge depleted body systems, stimulate healing after major life transitions, invoke feelings of peace and serenity, and much more. Marnina Reid is a Certified Holistic Health Practitioner offering emotional healing, Crystal Light Therapy and massage therapy. Location: 5650 El Camino Real, Ste. 230, Carlsbad. For more information, call 760-456-9115 or visit Marnina Reid.com.

leven-time Grammy award nominated pianist Peter Kater and cello virtuoso Tina Guo will perform live together at 7:30 p.m., March 5, at the Seaside Center for Spiritual Living, in Encinitas. The concert will feature songs from their new collaborative album Inner Passion and Kater’s recently Grammy-nominated album, LOVE (Mysterium Music, 2015). Kater, whose musical scope encompasses New Age, contemporary instrumental and jazz, has sold more than 2.5 million copies of some 60 albums over the last 30 years. Guo, a classically trained cellist, has appeared in concert worldwide, both solo and with Hans Zimmer and Joe Bonamassa. The music of both artists has been heard in many films and TV shows. Of Inner Passion, Liz Doan, of Music Design, wrote that their musical talent and creative abilities are a perfect match. Lloyd Barde, music critic for Common Ground magazine, writes that listeners will be “dazzled, soothed, inspired and transported, with pure music and emotion filling the space.” Location: 1613 Lake Dr., Encinitas. For tickets, call 310-560-8390 or visit Tickets.BrightStarEvents.com. See ad, page 28.

Healthy Living Festival in Del Mar

ake a commitment to better health at San Diego’s largest health and fitness expo, being held April 9 and 10 at the Del Mar Fairgrounds Exhibit Hall in Del Mar. Whether seeking a more healthful way of life, or looking for new ways to enrich an existing healthy regime, the 5th Annual Healthy Living Festival has it all! Attendees can choose from more than 30 free lectures and workshops where experts will share new ideas about lifestyle changes that can help prevent disease and lower stress. They will also learn more about eating healthier, finding a healthy weight, getting into healthy activities and keeping a healthier home. In addition to all the educational sessions, the festival also features cooking demonstrations from local chefs, preparing healthy and ultra-tasty dishes with take-home recipes. Festival goers can also watch belly dancing and Zumba shows and take part in yoga and qigong classes. The biggest attraction of the event is its 200 exhibitors offering the latest in healthy living products and services, who have come to Del Mar from across the nation. Attendees can stroll through the festival and sample organic foods and beverages, visit health professionals and sports and fitness experts, and learn about the latest in nutrition, skin care and green living products. Admission: $10. For more information and free event pass visit HealthyLivingFestival.com. Show dates/hours: April 9 from 10 a.m. to 6 p.m. and April 10 from 10 a.m. to 5 p.m. See ad, page 16. natural awakenings

March 2016

Carlsbad Wellness Center Open House

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nsights for Natural Balance, Reidentify and Skin Fitness, Etc. have come together to open a unique wellness center at Carlsbad Gateway Center in Carlsbad. In celebration, they are hosting an open house event on March 18 from 5 to 8 p.m. and March 19 from 1 to 5 p.m. “Our invitation to the Open House offers a unique opportunity to become acquainted with the practitioners, all the professional services designed to improve your overall well-being, and cost-saving introductory offers,” says Charlene Handel, owner of Skin Fitness, Etc. “We look forward to seeing you in our beautiful serene environment.” Insights for Natural Balance owner, Diane Kusunose, PT, Certified Nutritionist and Biofeedback Practitioner, offers unique evaluation technology and provides personalized solutions for improving health, well-being and energy for all her patients. She is highly trained in Zyto Biofeedback Technology and Nutrition Response Testing and specializes in organic nutrients, homeopathy and herbal support for digestion, sleep challenges and pain remediation. For more information visit NaturalBalancing.com. Reidentify owner and Certified Holistic Health Practitioner, Marnina Reid, offers emotional healing, crystal light therapy and massage therapy. Incorporating all of her modalities, she specializes in supporting the healing of depression, anxiety and overall emotional stress. For more information visit MarninaReid.com. Skin Fitness, Etc. owner, Handel, Certified Holistic Esthetician, provides her clients with a private consultation inclusive of a comprehensive skin assessment. Using this assessment, Handel custom blends the finest and most natural ingredients to meet each client’s specific skin needs. She incorporates state-of-the-art equipment, deploys innovative holistic techniques to achieve optimal results, and specializes in ridding skin of acne. For more information, visit SkinFitnessEtc.com. Location: 5650 El Camino Real, Ste. 230, in the Carlsbad Gateway Center, in Carlsbad. For more information, call Charlene Handel of Skin Fitness, Etc. at 760-438-4600 or email Charlene@SkinFitnessEtc.com. See ad, page 7.

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

Nixing Monsanto Guatemala Just Says No

The government of Guatemala has repealed legislation dubbed the “Monsanto law”, which was approved last year to grant the biotech giant special expansion rights into ecologically sensitive territory, after widespread public protest. The demonstrations included groups of indigenous Mayan people, joined by social movements, trade unions and farmers’ and women’s organizations. Following political party battles, the Guatemalan Congress decided not to just review the legislation, but instead cancel it outright. The Monsanto law would have given exclusivity on patented seeds to a handful of transnational companies. Mayan people and social organizations claim that the new law would have violated their constitution and the Mayan people’s right to traditional cultivation of the land in their ancestral territories. Lolita Chávez, of the Mayan People’s Council, states, “Corn taught us Mayan people about community life and its diversity, because when one cultivates corn, one realizes that a variety of crops such as herbs and medicinal plants depend on the corn plant, as well.” Source: UpsideDownWorld.org

Food Fight

College Cafeterias Lead the Way in Sustainable Eating Colleges and universities are changing how they purchase and prepare food in their dining halls to provide students healthy, sustainable meal options, with many of them working to source food locally. American University, in Washington, D.C., purchases more than a third of the food served in its cafeterias within 250 miles of its campus. McGill University, in Montreal, spends 47 percent of its food budget on produce from its own campus farm and growers within 300 miles. Middlebury College, in Vermont, partners with seasonal local vendors, including those operating its own organic farm. Taking it a step further, Boston University cafeterias serve meal options that include organic, fair trade, free-range, vegetarian-fed, hormone- and antibioticfree, sustainably harvested food items to students. Cornell University composts about 850 tons of food waste from its dining halls each year. At Duke University, surplus food is donated to food banks, and both pre- and post-consumer scraps are composted. Other steps include the University of California, Berkeley’s new Global Food Initiative to address food security in a way that’s both nutritious and sustainable, and efforts at the University of Illinois to recycle cooking oil for biodiesel production. Source: EcoWatch.com

Corporate Conscience Unilever educes its Carbon Footprint

Consumer goods giant Unilever has pledged to eliminate coal from its energy usage within five years and derive all of its energy worldwide solely from renewable sources by 2030. The company will become carbon-positive through the use of renewable resources and by investing in generating more renewable energy than it needs, selling the surplus and making it available to local communities in areas where it operates. About 40 percent of the company’s energy use currently comes from green sources. Paul Polman, company chairman, says the goal is “really doable.” He cites a new factory in China powered by wind and solar energy and a Paris office building that already contributes green electricity to the power grid. Source: The Guardian

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March 2016

Losing Pancreatic Fat Reverses Diabetes

healthbriefs

Apple Munching Makes for Healthier Shopping

ating an apple before buying groceries may help consumers make healthier shopping decisions. This was the finding of three studies on healthy food purchasing conducted by Aner Tal, Ph.D., and Brian Wansink, Ph.D. In the research, published in the scientific journal Psychology and Marketing, 120 shoppers were given an apple sample, a cookie sample or nothing before they began shopping. The researchers found those that ate the apple purchased 28 percent more fruits and vegetables than those given the cookie, and 25 percent more fruits and vegetables than those given nothing. A related study by Tal and Wansink investigated virtual shopping decisions. After being given a cookie or an apple, 56 subjects were asked to imagine they were grocery shopping. They were shown 20 pairs of products—one healthy and the other unhealthy—and asked to select the one they would buy. Consistent with the results of the first study, those that ate the apple most often chose the healthy option.

study from Newcastle University, in England, has found that losing fat content in the pancreas can alleviate Type 2 diabetes. The researchers tested 18 obese people between the ages of 25 and 65 that were diagnosed with diabetes alongside a control group that were not. Subjects received gastric band surgery before eating an appropriately healthful diet for eight weeks. During this time, subjects in both groups lost an average of nearly 13 percent of their body weight and around 1.2 percent of their body fat. More importantly, the diabetes group lost about 6.6 percent of triglyceride pancreatic fat, or about 0.6 grams. The weight loss and loss of triglyceride fat from the pancreas allowed the patients to produce normal amounts of insulin. Professor Roy Taylor, the head researcher of the study, says, “For people with Type 2 diabetes, losing weight allows them to lose excess triglyceride fat out of the pancreas and allows function to return to normal.”

Channel-Surfing Couch Potatoes May Lose Cognitive Skills

esearchers from the University of California at San Francisco, working with the Veterans Affairs Medical Center and other research agencies, have found that watching television may affect cognition, specifically as it relates to executive function and processing speeds. The study followed 3,247 people over a 25-year period, beginning in their early adult years. Those that frequently watched television during their early adult years had a 64 percent higher incidence of poor cognitive performance compared to less frequent television watchers. This was after adjusting results for the effects of many other known lifestyle factors that affect cognition such as smoking, alcohol use and body mass index. The effects of television watching worsened when combined with reduced physical activity during young adult years. Those with low physical activity and a high frequency of watching television were twice as likely to have poor cognition compared to those that had low television viewing combined with high physical activity during that period.

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March 2016

Meaty Truths Choosing Meat that’s Sustainable and Safe by Melinda Hemmelgarn

n his essay The Pleasures of Eating, Wendell Berry, a Kentucky farmer and poet, writes: “If I am going to eat meat, I want it to be from an animal that has lived a pleasant, uncrowded life outdoors, on bountiful pasture, with good water nearby and trees for shade.” He, like a growing number of conscious eaters, wants no part of the industrial meat system in which animals are raised in concentrated animal feeding operations. Media coverage has helped educate consumers previously unaware of how their food is produced and why it matters. The documentary film Food Inc., as well as books like Fast Food Nation, by Eric Schlosser and The Chain, by Ted Genoways, describe common livestock industry practices that mistreat animals, pollute water and air, endanger workers and threaten public health. With increased understanding of the connections between diet and health, climate, environment and social justice, even many Americans that still like the taste of hamburger and steak have sided with Berry; they want sustainably raised, humane and healthful red meat.

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Unsustainable Corporate Lobby Every five years, the U.S. Dietary Guidelines are revised to reflect the latest nutritional science. In 2015, the Dietary Guidelines Advisory Committee attempted to include the concept of sustainability. The committee, which included top nutrition scientists, defined sustainable diets as “a pattern of eating that promotes health and well-being and provides food security for the present population while sustaining human and natural resources for future generations.” It made the case that a diet higher in plant-based foods and lower in animalbased foods both promotes health and protects the environment—resulting in lower greenhouse gas emissions, and less energy, land and water use. But political pressure from the livestock industry prevailed, and U.S. Department of Agriculture (USDA) Secretary Tom Vilsack and Secretary of Health and Human Services Sylvia Burwell jointly announced, “We do not believe that the 2015 Dietary Guidelines for Americans are the appropriate vehicle for this important policy conversation NA-SD.com

about sustainability.” Instead, they advised the committee to focus solely on nutritional and dietary information. In her book Food Politics, nutritionist and author Marion Nestle explains that recommendations to decrease consumption have never been popular with the food industry. Nonetheless, Roni Neff, Ph.D., who directs the Center for a Livable Future’s Food System Sustainability and Public Health Program at the Johns Hopkins Bloomberg School of Public Health, in Baltimore, recommends consuming less red meat in particular, because of its large environmental footprint. Neff points out, “Thirty percent of greenhouse gas emissions are connected to red meat.” However, not all red meat is created equal. In her book Defending Beef, environmental lawyer and cattle rancher Nicolette Hahn Niman makes a case for sustainable meat production, noting, “Well-managed grazing could be part of an effective strategy to combat climate change.” In their book The New Livestock Farmer, authors Rebecca Thistlethwaite and Jim Dunlop praise the increase in farmers producing pastureraised, ethical meats and the growing number of farmers selling directly to people that reject the industrial system. Neff likewise supports such sustainable livestock agriculture, which integrates pasture-raised animals on farms, rather than isolating them on feedlots, where they typically eat a grain-based diet (such as genetically engineered corn) and receive growth stimulants, including hormones and antibiotics.

Risky Hormones and Antibiotics Mike Callicrate, a St. Francis, Kansas, rancher educated in the industrial model of meat production, is considered an expert on its negative consequences. He served as an advisor for Food Inc., and Michael Pollan’s The Omnivore’s Dilemma. Callicrate observes, “The same chemical compounds that athletes are banned from using in baseball are used to produce our food animals, which our children eat in the hot dogs

at the ballgame.” According to the USDA, about 90 percent of feedlot cattle receive hormone implants to promote growth. Yet the European Union Scientific Committee on Veterinary Measures Relating to Public Health reports that the use of natural and artificial growth hormones in beef production poses a potential risk to human health, especially among children. Concerns about growth-promoting drugs led the American Academy of Pediatrics to call for studies that directly measure their impact on children through milk and meat. The President’s Cancer Panel Report on Reducing Environmental Cancer Risk also states, “Growth hormones may contribute to endocrine disruption in humans.” Their dietary recommendations include choosing meat raised without hormones and antibiotics.

Rising Resistance Antibiotic resistance is now one of the world’s most critical public health problems, and it’s related to misuse of antibiotics in animal agriculture. Ac-

Grilling a Grass-Fed Steak Just Right by Melinda Hemmelgarn

hannon Hayes, farmer, nutritionist and author of The Farmer and the Grill: A Guide to Grilling, Barbecuing and Spit-Roasting Grassfed Meat… and for Saving the Planet, One Bite at a Time, says cooking grass-fed steaks at toohigh temperatures, especially when grilling, is a common mistake. The West Fulton, New York, food expert describes how to achieve “a gorgeous sear on the outside, and a pink and juicy inside.” When working on a grill, light only one side. When hot, sear an inch-and-a-quarter-thick steak for no more than two minutes per side, with the grill lid off. Make sure fat drippings don’t flare up flames, which will blacken and toughen the meat. After the sear, move the steaks to

the unlit side of the grill and put the grill lid on. Let them finish cooking indirectly for five to seven minutes per pound. The lower temperature cooks the internal muscle fibers, but prevents them from contracting too rapidly and becoming chewy. As an alternative to grilling, use an oven and cast-iron skillet. Preheat the oven to 300° F. Next, heat the skillet over a high flame until smoke begins to rise off its surface. Coat the skillet with butter or tallow, then sear the meat for two minutes per side. Turn off the stove; leave steaks in the pan and move them to the oven, where they can finish cooking for five to seven minutes per pound. Source: TheRadicalHomemaker.net

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March 2016

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cording to the U.S. Centers for Disease Control and Prevention, “Antibiotic resistance—when bacteria don’t respond to the drugs designed to kill them— threatens to return us to the time when simple infections were often fatal.” Veterinarian and food safety consultant Gail Hansen, of Washington, D.C., explains that bacteria naturally develop resistance anytime we use antibiotics. “The problem is overuse and misuse; that’s the recipe for disaster.” She explains that more than 70 percent of the antibiotics sold in the U.S. are not used to treat sick animals, but to promote growth and reduce the risk of infection related to raising animals in unsanitary, overcrowded spaces. A recent report by the American Academy of Pediatrics (AAP) states: Adding antibiotics to the feed of healthy livestock “often leave the drugs ineffective when they are needed to treat infections in people.” The AAP supports buying meat from organic farms, because organic farming rules prohibit the nontherapeutic use of antibiotics. Stacia Clinton, a registered dietitian in Boston who works with the international nonprofit Health Care Without Harm, assists hospitals in both reducing meat on their menus and increasing purchases of meat from animals raised without antibiotics. The goal is to reduce the growing number of antibiotic-resistant infections that cost hospitals and patients billions of dollars each year. A Friends of the Earth report, Chain Reaction: How Top Restaurants Rate on Reducing Use of Antibiotics in Their Meat Supply, revealed that most meat served by American’s top chain restaurants come from animals raised in industrial facilities where they are fed antibiotics. Only two out of 25 chains, Chipotle Mexican Grill and Panera Bread, report that the majority of their meat is raised without routine antibiotics. A recent study by Consumers Union also found antibiotic-resistant bacteria on retail meat samples nationwide. In California, Governor Jerry Brown signed Senate Bill 27, making his the first state to ban the use

of routine low doses of antimicrobial drugs that are medically important to humans to promote livestock weight gain or feed efficiency. The bill doesn’t go into effect until January 2018, but will contribute to making meat safer and antibiotic drugs more effective.

Red and Processed Meats Targeted Dietary advice to reduce the consumption of red and processed meats, regardless of how the animals are raised, is not new. Kelay Trentham, a registered dietitian in Tacoma, Washington, who specializes in cancer prevention and treatment, points out that joint reports from the World Cancer Research Fund International and American Institute for Cancer Research (AICR) since 2007 have recommended restricting consumption of red meat to less than 18 ounces a week and avoiding processed meats. In 2015, the World Health Organization International Agency for Research on Cancer (IARC) classified processed meat (like hot dogs, ham, sausages, corned beef and beef jerky) as “carcinogenic to humans” and red meat (beef, veal, pork, lamb, mutton, horse and goat) as “probably carcinogenic to humans.” Risk increases with amount consumed, and the evidence is strongest for the relation of processed meats to colorectal cancer. Trentham explains some factors that make red and processed meats risky. “Heating or smoking meat creates cancer-causing compounds. Processed meats contain salts, nitrates and nitrites; a chemical mélange of preservatives that can increase risk,” she says. Trentham and Karen Collins, a registered dietitian and advisor to the AICR, concur that the form of iron found in meat also contributes to cancer risk. Still, the IARC report recognizes, “Eating meat has known health benefits.” Meat is a rich source of protein and B vitamins, iron and zinc. Livestock feed further influences nutritional composition, with meat from cattle raised on pasture (grass) containing higher levels of beneficial omega-3

fatty acids compared to meat from animals fed grain. According to medical doctor and National Institutes of Health researcher Captain Joseph Hibbeln, consuming fewer omega-6 fatty acids and more omega-3s may be one of the most important dietary changes for cutting the risk of chronic diseases, reducing inflammation, improving mental health, enhancing children’s brain and eye development and reducing worldwide incidence of cardiovascu-

lar disease by 40 percent. When it comes to eating meat, the agricultural practices, quantity consumed, and methods of processing and cooking make a difference. It turns out that what’s good for the environment is good for animals and people, too. Melinda Hemmelgarn is an awardwinning registered dietitian, writer and Food Sleuth Radio host with KOPN.org, in Columbia, MO. Connect at FoodSleuth@gmail.com.

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arents frequently awakened by a child’s interrupted slumber typically are torn between the need to care for their own health and that of their child. The goal is to meet everyone’s needs, so that adequate adult sleep doesn’t feel like child neglect. Solutions are feasible if the parent is emotionally equipped to feel continuing empathy for their little one and secure in their choices for resolution, regardless of setbacks or delays. Uncovering the real reasons that a child stays alert at bedtime or wakes during the night—such as inconsistent timing of sleep cycles, excessive fatigue, insufficient physical activity, hunger, pain, anxieties, inadequate downtime or a desire for continued interaction with a parent—is the first step. With so many variables, frustration can impede the workings of parental intuition, which is key to the process, as is testing individual possible solutions long enough to assess the result and then confidently move forward.

Nighttime Parenting

Internal Calm

Fostering Healthful Sleep by Stephanie Dodd

According to the American Psychological Association, up to 70 percent of children experience sleep disturbances that affect their emotional and physical well-being.

Expecting a child to feel so empowered that they can fall asleep on their own is a good beginning. Lindsay Melda, of Atlanta, relates, “Our daughter used to wake us up by coming into our bed each night. Once I realized I was anxious about her sleeping alone in her room and was able to instead trust she was okay, she easily slept through the night, waking more rested. My own anxiety was causing her sleep disturbances.” Christine Gipple, of Oaklyn, New Jersey, a practitioner of non-violent communication, shares, “When my daughter is chatty at bedtime and I’m past ready for her to be in bed, I have to consciously pause, or I can snap at her, thus delaying bedtime. Granting myself just five minutes to reset myself and be present in the moment before I gently re-engage is critical to the outcome.” Such checking in with ourselves helps keep a parent thinking positively. Law of Attraction specialist Cassie

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Parks, of Denver, Colorado, advises, “When you focus on the feeling you desire once a child is peacefully asleep, rather than the feeling you want to move away from, your chances for success greatly increase.” Noting how we envision nighttime unfolding or creating a nighttime vision board can help focus and maintain these feelings.

Releasing Stress One method parents have successfully used is the Emotional Freedom Technique (EFT). It involves light tapping on specific points along the body’s energy meridians, like the collarbone or between the eyebrows, often accompanied by attention to current thoughts and feelings, in order to restore a balanced feeling. Karin Davidson, of Media, Pennsylvania, co-founder of the Meridian Tapping Techniques Association, says, “Including tapping with a supportive nighttime routine can be a godsend. It can relieve distress, whatever its source, increase feelings of security and promote a peaceful transition to sleep.” In clinical studies from the National Institute for Integrative Healthcare, EFT has been shown to counter the stress hormones adrenaline and cortisol, contributing to decreased sleep disturbances. Marissa Wolf, of The Woodlands, Texas, relates, “We moved here from San Diego when my son was 34 months old. He was acting out in ways I’d never seen before, mourning the loss of his routine. Within weeks after we started tapping before school and at night, he was back to his happy self. Last night, he simply went to bed and fell asleep. Now when I see his built-up emotions, I know we need to tap.” (To learn more about EFT methods, visit emofree.com.)

because of the filtered water we drink. Supplementing with minerals like magnesium or enriching the diet with trace minerals, sea salt and mineralrich bone broth will promote a healthy immune system, along with a nervous system programmed for sleep.” Outlaw also advises, “A whole foods diet is paramount to children’s health and sleep ability. Parents should limit or eliminate artificial flavors, sweeteners and sugar; preferably at all times, but at least an hour before bedtime.” When a parent takes the time to

plan each step toward their goal of optimum sleep and feels secure in following through, they can create a personalized and consistent bedtime routine that fosters a sense of safety for children that feel heard and tended to and know what to expect. Children that gain the ability to naturally develop sleep skills reap lifelong health benefits. Stephanie Dodd is the author of the international bestseller, Good Baby, Bad Sleeper. She blogs at HeartCentered Sleep.com.

Nourished Rest Good nutrition is also important to healthy sleep. According to Health Coach Sarah Outlaw, owner of the Natural Health Improvement Center of South Jersey and an advanced Nutrition Response Testing practitioner, “Children may be devoid of minerals natural awakenings

March 2016

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inspiration

COLOR ME CALM Grownups De-Stress with Adult Coloring Books by Avery Mack

oloring books are no longer solely the domain of children. Immersion in this fun, creative pastime by adults even for just 30 minutes can constitute a focused meditation that relieves stress. Doctor of Psychology Nikki Martinez, in Chicago, says that famed psychotherapist Carl Jung believed coloring helps patients release anxiety. “It uses both sides of the brain and improves organizational and fine motor skills,” says Martinez. “After I underwent a major surgery, I was on bed rest for eight weeks, and adult coloring books were a lifesaver. They passed the time, were pretty and kept me in a constant state of calm. I devoured them.” Publishers Weekly reported combined 2015 sales of 1.75 million copies

for the 10 bestselling adult coloring books through November. This trend was years in the making, originating when parents colored with their kids and sometimes on their own. Adults around the world now join coloring book clubs, hold related parties and take coloring breaks at work. Last fall, Barnes & Noble hosted the one-day AllAmerican Art Unwind, where customers colored and uploaded their results to Instagram and Twitter. Hallmark sent a crew of artists and calligraphers to select locations to help customers color their greeting cards. “We scheduled a coloring session for a 55-plus community workshop,” relates Ninah Kessler, a licensed clinical social worker with the Sparks of Genius Brain Optimization Center, in Boca

Raton, Florida. “People had so much fun they wouldn’t leave. It’s creative, portable and inexpensive. You never face blank paper because the lines are there; you just pick the colors. There’s no stress about possibly making mistakes.” “Animals, jungle or floral themes, and Zen-inspired mandalas are popular. Customers like realistic, intricate drawings,” explains Idalia Farrajota, a Dallas executive with Michaels craft stores, which offers free, in-store coloring sessions and provides supplies. (Download a free sample book at Tinyurl.com/BotanicalColoringPages.) Johanna Basford, a renowned illustrator from Aberdeenshire, Scotland, is a hit with colorists, catering to their penchant for nature with Secret Garden, Enchanted Forest and her latest, Lost Ocean. “My daughter wanted to color her life, not do generic drawings,” says Dieter Marlovics, prompting him to establish ReallyColor.com, in Chicago. “Really-Color converts photos into coloring book pages to make individually tailored pages.” Try these eco-tips: Sprout pencils, made with sustainable wood and fruitand-vegetable-based dyed clay instead of lead, are topped by non-GMO seeds that can be planted when the pencil becomes short. Inktense’s water-soluble brightly colored pencils mimic pen and ink; add water for translucency. Select recycled paper books, soy crayons, watercolor paints and non-toxic markers.

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March 2016

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vegetable literacy, says functional medicine expert Terri Evans, a doctor of Oriental medicine in Naples, Florida. “Our diet should be 60 percent produce—40 percent vegetables and 20 percent fruit,” she says. “To keep this sustainable for the long term, we should eat what tastes good, not what we think is good for us. Some days, we crave the sweetness of carrots; other days, the bitterness of artichokes or the heat of hot peppers. Our bodies can tell us what we need.”

Keep Expanding Choices

Taste the Rainbow, Expand Your Palate with New Colorful Veggies by Judith Fertig

mericans’ vegetable habits are in a rut. According to the U.S. Department of Agriculture, nearly 50 percent of the vegetables and legumes available in this country in 2013 were either tomatoes or potatoes. Lettuce came in third, according to new data released in 2015, advises Tracie McMillan, author of The American Way of Eating.

Further, 87 percent of U.S. adults did not meet basic vegetable serving recommendations from 2007 through 2010, a fact cited in the most recent Centers for Disease Control and Prevention survey. Yet, urban supermarkets overflow with a wealth of common and exotic vegetables, often displayed side-by-side: broccoli and broccolini, green bell and Japanese shishito peppers, and iceberg lettuce and leafy mâche, or lamb’s lettuce. Trying one new vegetable dish a week is a great way to increase our

Going Green. Dark green and slightly peppery arugula is good with a little olive oil and lemon juice. Finely shredded Brussels sprouts bulk up a mixed salad, while adding the benefits of a cancer-fighting cruciferous vegetable. Instead of mineral-rich baby spinach, try baby Swiss chard, suggests Matthew Kadey, a registered dietician in Waterloo, Ontario. He also suggests microgreens, the tiny shoots of radishes, cabbage, broccoli and kale, all rich in vitamins C and E. Squash It. Varieties of summer and winter squash add color, body and flavor to one-dish meals, with the added benefits of B vitamins, magnesium and fiber. LeAnne Campbell, Ph.D., author of The China Study Cookbook, simmers a mix of fresh chopped vegetables including yellow summer squash or zucchini, and flavors with coconut and curry powder. Vegan Chef Douglas McNish, of Toronto, makes an okra and squash gumbo in the slow cooker. Sneak in a Smoothie. Change up a smoothie routine by swapping out

www.newcomerssandiego.com Complementary Gift Packages 22

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Eating a rich variety of plant-based foods is fast, easy and satisfying. ~LeAnne Campbell

the usual baby spinach for a blend of cucumber, apple and fresh mint, or else sweet potato and carrot, suggests Sidney Fry, a registered dietitian and Cooking Light editor, in Birmingham, Alabama. Snack Attack. An array of colorful vegetables served with dips and spreads can be an easy way to experiment with veggies. Carrots in deep red, vibrant yellow, purple and orange are delicious raw and supply beta-carotene, promoting eye health. Leaves from pale green Belgian endive spears are tender and crunchy. Orange or “cheddar” cauliflower has a more creamy and sweet flavor than its pale cousin. “Colors equal health, and the more colors we eat, the better our overall health,” says Susan Bowerman, a registered dietitian, lecturer in food science and nutrition at California State Polytechnic Institute, San Luis Obispo, and co-author of What Color Is Your Diet? “We also have to be willing to try new foods or new varieties of foods, or maybe to prepare unfamiliar foods in a way that will make them taste good, so that we will be willing to add more plant foods to our diet.”

A Rainbow of Benefits by Judith Fertig

he colors found in fresh vegetables can indicate an abundance of necessary phytochemicals and nutrients. “Many people I see in my practice consume excess food, but have nutrient deficiency,” says Terri Evans, a functional medicine expert and doctor of Oriental medicine. Eating a variety of colorful vegetables can be part of the remedy. “Each color in a vegetable represents 10,000 micronutrients,” explains Evans. “The more colorful you make your diet, the happier your body will be.” She notes that supplements supply a lot of one nutrient, while vegetables gift us with tiny amounts of many requisite nutrients. According to the nonprofit Produce for Better Health Foundation, plant phytochemicals may act as antioxidants, protect and regenerate essential nutrients and work to deactivate cancer-causing substances. So, the more color on our plates, the better. Yellow and orange—in squash and some tomatoes—point to higher levels of vitamins C and A. The beta-carotene behind these colors is renowned for supporting healthy eyesight. Dark green—in leafy greens and cabbages—evidences higher levels of vitamins K, B and E. Chlorophyll creates the color and indicates its welldocumented detoxifying properties. Red—in red bell peppers and tomatoes—indicates vitamin C. Lycopene, which provides the color, is widely associated with lowering the risk of prostate and breast cancers. Purple and blue—in radicchio, red cabbage and eggplant—deliver vitamins C and K. Anthocyanins that create the color are powerful antioxidants geared to keep us heart-healthy.

Judith Fertig blogs at AlfrescoFoodAndLifestyle. blogspot.com from Overland Park, KS. natural awakenings

March 2016

FARMERS’ MARKETS SUNDAY Rancho Santa Fe Certified Farmers’ Market – 9:30am2pm. 16079 San Dieguito Rd, Rancho Santa Fe, 92091. 619-743-4263. RanchoSantaFeFarmersMarket.com. Hillcrest Farmers’ Market – 9am-2pm. At Hillcrest DMV Parking Lot, Lincoln & Normal St, San Diego, 92103. HillcrestFarmersMarket.com. Seaside Bazaar Marketplace – 9am-4pm; 9am5pm, summer. Seaside Bazaar Marketplace, 459 S Coast Hwy 101, Encinitas, 92024. 760-753-1611. TheSeasideBazaar.com. Leucadia/Encinitas Farmers’ Market & Art Fair – 10am-2pm. Paul Ecke Elementary, 185 Union St, Encinitas, 92024. 858-272-7054. Info@LecadiaFarmersMarket.com. LeucadiaFarmersMarket.com. San Marcos Farmers’ Market – 11am-3pm. Farm fresh produce, hot food vendors, live entertainment, craft vendors and more. WIC, EBT, Debit/Credit accepted. 1020 W San Marcos Blvd, Old California Restaurant Row Parking Lot, San Marcos, 92078. 760-5800116. SDFarmBureau.org. North San Diego (Sikes Adobe) Certified Farmers’ Market – 10:30am-3:30pm. 12655 Sunset Dr, Escondido, 92025. Claire Winnick: 858-735-5311. NorthSDFarmersMarket.com. Solana Beach Farmers’ Market – 12-4pm. 444 S Cedros Ave, in the heart of the Cedros Ave Design District, Solana Beach. 858-755-0444. Karen@ SouthCedros.com. SolanaBeachFarmersMarket.com.

MONDAY Welk Certified Farmers’ Market Place – 3-7pm. Year-round, rain or shine. 8860 Lawrence Welk Dr, Escondido, 92026. 760-651-3630, no texts. FarmersMarket@WelkResorts.com.

TUESDAY Coronado Ferry Landing Farmers’ Market – 2:306pm. Coronado Ferry Landing, 1201 First St &B, Coronado, 92118. 760-741-3763. PBFarmersMarket@ aol.com. CoronadoFerryLandingShops.com. Escondido Downtown Farmers’ Market – 2:306pm, year round. Downtown Escondido’s Certified Farmers’ Market, 262 E Grand Ave between Kalmia & Juniper, Escondido, 92025. 760-480-4101. Escondido. org/Farmers-Market.

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Chula Vista-Otay Ranch Certified Farmers’ Market – 4-8pm. 2015 Birch Rd & Main St, Chula Vista, 91915. 619-279-0032. OtayRanchTownCenter.com.

WEDNESDAY State Street Farmers’ Market – 3-6pm, Nov 2-Mar 16; 3-7pm, Mar 16-Nov 2. Rain or shine; year-round. On State St between Carlsbad Village Dr & Grand Ave, Carlsbad, 92008. RonLaChance: 858-272-7054. Carlsbad-Village.com. Santee Farmers’ Market – 3-7pm, Mar-Oct; 3-6pm, NovFeb. 9608 Carlton Hills Blvd, corner of Mast & Carlton Hill, Santee, 92071. 619-449-8427. SanteeCertifiedFarmersMarket@gmail.com. SanteeFarmersMarket.com. Vista Main Street Farmers’ Market – 4-8pm. Historic Downtown Vista, 255 Main St & Indiana Ave. Bill Westendorf: 760-224-9616. Encinitas Certified Farmers’ Market – 4-7pm. Rain or shine. Parking lot B 600 S Vulcan Ave, corner of E & Vulcan. More info: 760-522-2053, no texts. Manager@FarmersMarketEncinitas.com. FarmersMarketEncinitas.com. Ocean Beach Farmers’ Market – 4-7pm, Nov-Apr; 4-8pm, Apr-Nov. 4900 block of Newport Ave between Cable & Bacon Sts, Ocean Beach, 92107. 619-2790032. OceanBeachSanDiego.com. People’s Produce Farmer’s Night Market – 5-8pm. Fresh produce, prepared food, fitness activities, healthy living demonstrations and handmade gifts. EBT, WIC and SNAP accepted. 1655 Euclid Ave, San Diego, 92105. 619-262-2022. ProjectNewVillage.org.

THURSDAY Oceanside Farmers’ Market – 9am-1pm. Coast Hwy at Pier View Way, Oceanside, 92054. 760-754-4512. MainStreetOceanside.com. SDSU Farmers’ Market – 10am-3pm. Held during the fall and spring terms. Canceled on rainy days. San Diego State University, Campanile Walkway, between Hepner Hall & Love Library, San Diego, 92182.

Third Avenue Village Certified Farmers’ Market – 3-6pm, Nov-Mar; 3-7pm, Apr-Oct. 325 Third Ave & Center St, Chula Vista, 91910. 619-422-1982 x 3. ThirdAvenueVillage.com/FMarket. Linda Vista Farmers’ Market – 2-6pm, winter; 3-7pm, summer. Farm fresh produce, hot food vendors, live entertainment, craft vendors and more. WIC, EBT, Debit/Credit accepted. 6939 Linda Vista Rd, Linda Vista Plaza Parking Lot, San Diego, 92111. 760-580-0116. SDFarmBureau.org. UTC Certified Farmers’ Market – 3-7pm. 7131 Regents Rd San Diego, 92122. 619-795-3363. SDMarketManager.com/wb.

Oceanside Sunset Market – 5-9pm. Corner of Coast Hwy & Pier View Way, Oceanside, 92054. 760-7544512. MainStreetOceanside.com or SunsetMarketOceanside.com.

FRIDAY La Mesa Certified Farmers’ Market – 1-5pm, winter; 2-6pm, summer. La Mesa Civic Center, Date Ave & University Ave, La Mesa, 91941. Suzanne Bendixen: 619-249-9395. CityOfLaMesa.com.

SATURDAY Vista’s Farmers’ Market – 8am-1pm. San Diego County Courthouse Parking Grounds, 345 S Melrose Dr, Vista, 92081. 619-301-8905. VistaFarmersMarket.com. City Heights Farmers’ Market – 9am-1pm. Farm fresh produce, hot food vendors, live entertainment, craft vendors and more. WIC, EBT, Debit/Credit accepted. Fresh Funds Matching Program offered. 4325 Wightman between 43rd & Fairmont Ave, San Diego, 92105. 760-580-0116. SDFarmBureau.org. Little Italy Mercato – 8am-2pm. Year-round; rain or shine. At W Cedar St from Kettner Blvd to Front St, San Diego, 92101. LittleItalyMercato.com. Seaside Bazaar Marketplace – 9am-4pm; 9 a m - 5 p m, summer. Seaside Bazaar Marketplace, 459 S Coast Hwy 101, Encinitas, 92024. 760-753-1611. TheSeasideBazaar.com. Del Mar Farmers’ Market – 1-4pm. Year-round. 1050 Camino Del Mar, between 10th & 11th Sts, Del Mar, 92014. 858-465-0013. DelMarFarmersMarket.org.

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“$ave Time & Energy! Please call in advance to ensure that the event you’re interested in is still available

WEDNESDAY, MARCH 2 Pet Loss Support Group – 6-7:30pm. Sessions are led by a licensed social worker and are open to those ages 10 and up, including pet parents who are considering or preparing for euthanasia. Pictures of your pet encouraged. Free. San Diego Humane Society, 5500 Gaines St, San Diego, 92110. 619299-7012 x 2311. SDHumane.org.

THURSDAY, MARCH 3 San Diego Bird Festival – Mar 3-6. Field trips, workshops, optics displays, pelagic birding, family events, hundreds of bird species viewed each year. Keynote speaker: Jeffrey Gordon. $10/online registration, $15/mailed-in registration. Marina Village Park, 1936 Quivira Way, San Diego, 92109. SanDiegoAudubon.org. Estate Planning Seminar – 12-2pm. Introduction to wills and trusts, pet trusts, planning for your pets to be taken care of after you are gone, retirement and tax planning strategies, liquidating securities and real estate without paying capital gains tax and more. Lunch provided. Free. Cocina Del Charro, 890 W Valley Pkwy, Escondido, 92025. RSVP: 619-243-3434. SDHumane.org. Mosaic Garden Jewels – 12:30-3:30pm. Create a beautiful mosaic using ocean rocks and glass beads. Students will learn how to glue and grout colorful beads to create flowers, plants, or other shapes resulting in attractive garden art. $30/member, $36/ nonmember, $20/materials. San Diego Botanical Garden, 230 Quail Garden Dr, Encinitas, 92024. 760-532-0917. SDBGarden.org.

FRIDAY, MARCH 4 Estate Planning Seminar – 12-2pm. Introduction to wills and trusts, pet trusts, planning for your pets to be taken care of after you are gone, retirement and tax planning strategies, liquidating securities and real estate without paying capital gains tax and more. Lunch provided. Free. San Diego Humane Society, 5500 Gaines St, San Diego, 92110. RSVP: 619-243-3434. SDHumane.org. Sierra Talks: Yosemite, Zion and Santa Cruz Channel Island – 6:30pm. A picture tour of three of the 2015 bus trips. Also learn about upcoming trips for the year. Free. Joyce Beers Center, 3900 Vermont St, San Diego, 92103. 760-533-2725. SanDiegoSierraClub.org.

SATURDAY, MARCH 5 The Dirt on Soils – 10am-12pm. Learn the importance of soil as a home for living organisms, providing nutrients and stability for plants to grow. Classroom and fieldwork. Hands on, you will get dirty. Free/member, $10/nonmember. The Water Conservation Garden, 12122 Cuyamaca College Dr W, El Cajon, 92019. 619-660-0614. RSVP: TheGarden.org.

calendarofevents NOTE: All Calendar events must be received by the 10th of each month and adhere to our guidelines. Visit na-sd.com and click on “advertise” for guidelines and to submit Calendar events. Pet/animal events highlighted in blue.

Project Wildlife Baby Shower – 10am-2pm. Self-guided tour of the facility, kid’s zone, engage with animal ambassadors, vendors and more. Free, donations accepted (list on website). Project Wildlife Central Triage Center, 887 1/2 Sherman St, San Diego, 92110. SDHumane.org.

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SATURDAY, MARCH 12 Tomatomania – Mar 12 & 13. 9am-3pm. Join California’s largest tomato seedling sale featuring hundreds of heirloom and hybrid tomato varieties, expert advice and the accessories you’ll want to grow great-tasting tomatoes in your own backyard. The Water Conservation Garden, 12122 Cuyamaca College Dr W, El Cajon, 92019. 619-660-0614. TheGarden.org.

SUNDAY, MARCH 13

SUNDAY, MARCH 6, 3-7pm

GMOs and Glyphosate Public Forum

Ramona Grasslands Birding – 8-11am. Birding along a 3.5-mile trail in an area once used regularly by local Native Americans. Free. Ramona Grassland Preserve, 17278 Highland Valley Rd, Ramona, 92065. RSVP: SanDiegoAudubon.org.

With Professor Gilles-Eric Seralini from France, Stephanie Seneff, Jeffrey Smith and Zen Honeycutt. $15.

THURSDAY, MARCH 17

Hilton San Diego Resort and Spa 1775 E Mission Bay Dr San Diego, 92109

PET Talk: Pets with Allergies – 6:30-8pm. Dr. Ransom discusses the main causes for allergies in pets, how to recognize the symptoms and historical and emerging treatment options. $10. San Diego Humane Society, 5500 Gaines St, San Diego, 92110. 619-299-7012. SDHumane.org.

More info: 855-347-4477 or EnvironmentalHealthSymposium.com/ PublicEvent.

TUESDAY, MARCH 8 Go With Your Gut: Natural Solutions for IBS – 6-7:30pm. With Dr. Vassighi. Understand the basics of IBS and triggers that can aggravate symptoms. Distinguish between IBS, Leaky Gut Syndrome, food allergies and more. Recognize SIBO, a new condition which may be masquerading as IBS. Decrease symptoms and prevent recurrence of IBS using homeopathic medicine. Free. Bastyr University Clinic, 4110 Sorrento Valley Blvd, San Diego, 92121. Bastyr.edu.

WEDNESDAY, MARCH 9 Mosaic Garden Jewels – 12:30-2:30pm. Create a beautiful mosaic using ocean rocks and glass beads. Students will learn how to glue and grout colorful beads to create flowers, plants, or other shapes resulting in attractive garden art. $30/member, $36/ nonmember, $20/materials. San Diego Botanical Garden, 230 Quail Garden Dr, Encinitas, 92024. 760-532-0917. SDBGarden.org.

FRIDAY, MARCH 11 Doggie Cafe – 6-8pm. Bring your friendly, on-leash dog to socialize while you practice teaching your dog to be calm around exciting distractions. One dog per human handler. Dogs should be at least 4 months old and up-to-date on all vaccines, including rabies. $10 suggested. San Diego Humane Society, 572 Airport Rd, Oceanside, 92058. RSVP: 619-299-7012 x 2230 or SDHumane.org. Free Movie Night – 6:30pm. Movie: Racing Extinction. Free. 8304 Clairemont Mesa Blvd, Ste 101, San Diego, 92111, 619-463-0721. SanDiegoSierraClub.org

markyourcalendar Open House

5-8pm, Mar 18 • 1-5pm, Mar 19 Insights for Natural Balance, Reidentify and Skin Fitness, Etc., have come together to open a unique wellness center. Your celebratory invitation includes: cost-saving introductory offers, overall well-being services and to become aquatinted with the practitioners. Free. Carlsbad Gateway Center 5650 El Camino Real, Ste 230 Carslbad, 92008 760-438-4600 • NaturalBalancing.com MarninaReid.com. SkinFitnessEtc.com

FRIDAY, MARCH 18 Pet Pals – 4:30-5:30pm. Children ages 6-12 can meet and learn about our animals and make friends. $10/ child. San Diego Humane Society, 5500 Gaines St, San Diego, 92110. 619-279-5939. SDHumane.org.

SATURDAY, MARCH 19 Spring Planting Jubilee and Tomato Sale 2016 – Mar 19 & 20. 9am-5pm. Wide variety of herbs, spring plants, bromeliads, garden art and implements, tomatoes, vegetables, seeds, cut flowers and annuals. Garden experts to answer questions. Food and entertainment including a kid zone with petting zoo and much more. Free with paid admission to the garden. San Diego Botanical Garden, 230 Quail Garden Dr, Encinitas, 92024. 760-532-0917. SDBGarden.org.

natural awakenings

March 2016

Habitat Restoration at Mariner’s Point – 9:30am-12:30pm. Remove invasive plants to protect the endangered California Least Tern. Free. Mariner’s Point, 1100 W Mission Bay Dr, Mission Bay, San Diego, 92109. RSVP: 858-273-7800. SanDiegoAudubon.org. Pet Loss Support Group – 10-11:30am. Sessions are led by a licensed social worker and are open to those ages 10 and up, including pet parents who are considering or preparing for euthanasia. Pictures of your pet encouraged. Free. San Diego Humane Society, 5500 Gaines St, San Diego, 92110. 619299-7012 x 2311. SDHumane.org. Right Tree, Right Place – 10am-12pm. A healthy tree will provide you and your community with numerous benefits including better health, lower energy costs and increased property values. Learn how to choose the best tree for a site including preparation, maintenance and watering during drought. Free/member, $10/nonmember. The Water Conservation Garden, 12122 Cuyamaca College Dr W, El Cajon, 92019. 619-660-0614. RSVP: TheGarden.org. First Aid for Dogs and Cats – 1-5pm. Includes suggested treatments for choking or breathing difficulties, possible broken bones, shock, poisoning or snakebites, carsickness or temperature illnesses and more. Registration required. $60 (includes either dog or cat handbook). San Diego Humane Society, 5500 Gaines St, San Diego, 92110. 619279-5939. SDHumane.org.

SUNDAY, MARCH 20 The Encinitas Mile – 8am. Run with your dog, race your friends and cheer on your family at a great morning of running in downtown Encinitas. 8 heats. Proceeds benefit Ranchero Coastal Humane Society and others. $25/heat. Vulcan Ave, Encinitas, 92024. More info: EncinitasMile.com.

Spring Equinox Medicine Wheel Ceremony – 2-4pm. In Native American traditions, the Medicine Wheel represents harmony, synchronicity and completeness. Use it to attune yourself to Earth influence and forces and to the natural energies that affect your life. $3 garden fee, love offering. Alta Vista Gardens, 1270 Vale Terrace Dr, Vista, 92084. 760-945-3954. More info: AltaVistaGardens.org.

WEDNESDAY, MARCH 23 Easy Tarot – 7:30-9:30pm. With Melanie Lococo. Learn how to quickly read symbols, colors and images in tarot cards to understand your question. Use your own creative powers to reveal what the cards say about your situation and trust your intuition. $35/by March 21, $40/after March 21. Intuitive Insights School of Intuition, 4455 Morena Blvd, Ste 108, San Diego, 92117. 858-509-7582. MyIntuition.net.

Spring Party with Bunny in Seeds of Wonder – 10-11:30am and 11:30am-1pm. Visit our gentle bunny, pet real bunnies and chicks and make some colorful spring crafts. Parade through the garden and go on a bunny hunt. Limited to 50 children per party, pre-registration required. Ages 2-6. $15/ member child, $18/nonmember child, $14/accompanying adult. San Diego Botanical Garden, 230 Quail Garden Dr, Encinitas, 92024. 760-532-0917. SDBGarden.org.

THURSDAY, MARCH 24

WEDNESDAY, MARCH 30

Pet Loss Support Group – 6:30-8pm. Sessions are led by a licensed social worker and are open to those ages 10 and up, including pet parents who are considering or preparing for euthanasia. Pictures of your pet encouraged. Free. San Diego Humane Society, 572 Airport Rd, Oceanside, 92058. 619299-7012 x 2311. SDHumane.org.

Open House – 7:30-9pm. Bring any questions you have about the Clairvoyant Six Month Program that begins in April. Free. Intuitive Insights, 4455 Morena Blvd, Ste 108, San Diego, 92117. 858-5097582. More info: MyIntuition.net.

FRIDAY, MARCH 25 Doggie Cafe – 6-8pm. Bring your friendly, on-leash dog to socialize while you practice teaching your dog to be calm around exciting distractions. One dog per human handler. Dogs should be at least 4 months old and up-to-date on all vaccines, including rabies. $10 suggested. San Diego Humane Society, 5500 Gaines St, San Diego, 92110. RSVP: 619-299-7012 x 2230 or SDHumane.org.

SATURDAY, MARCH 26 Tecolote Canyon Natural Park Birding – 8-11am. Meet at the Nature Center. Free. 5180 Tecolote Rd, San Deigo, 92110. 619-517-1168. More info: SanDiegoAudubon.org.

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2016 Water-Wise Home Garden Tour – 9am3pm. A self-guided tour will highlight a variety of five beautiful gardens, located in El Cajon, La Mesa and Rancho San Diego, utilizing an array of color, variety and low water usage. Garden/home items will be for sale all by local artisans. $20/early registration, $25/door. The Water Conservation Garden, 12122 Cuyamaca College Dr W, El Cajon, 92019. 619-660-0614. RSVP: TheGarden.org.

THURSDAY, MARCH 31 March Into Your Magnificent Life – 7-8:30pm. What is your special talent, skill or higher calling? In this presentation, intuitive Susan Curry (InteriorWerx) shows you a natural way to enhance your life by pulling forth what is innately magnificent within. Free. Ocean Beach People’s Coop, 4765 Voltaire St, San Diego, 92107. 312-479-7893. RSVP: MagnificentLife.EventBrite.com.

savethedate SATURDAY, APRIL 23 10th U.S. Spiritist Symposium – 9am-6pm. Talks, workshop and youth activities. Topics: The real meaning of love, love and the human brain, love your planet so it can love you back and more. Liberty Station Conference Center, 2600 Laning Rd, San Diego, 92106. SpiritistSymposium.org.

markyourcalendar SATURDAY, APRIL 9

5th Annual Healthy Living Festival

Our passion is health and teas are a centuries old way of giving your body some of the best of what our planet has to offer.

Apr 9 & 10. 10am-6pm, Sat; 10am-5pm, Sun. Make a commitment to better health at San Diego’s largest health and fitness expo. Whether seeking a more healthful way of life or looking for new ways to enrich an existing healthy regime, the 5th Annual Healthy Living Festival has it all. $10, printable free pass on website.

Brew. Breathe. Be.

Del Mar Fairgrounds and Exhibit Hall, 5th Ave, San Diego, 92101. 805-667-9290 More info: HealthyLivingFrstival.com

6/15/2015 NA-SD.com

5:56:55 PM

ongoingevents daily sunday $15 Yoga Classes – Bring your child into class with you for Vinyasa Mama Tues & Thurs at 11:15am. Nature’s Whisper Yoga, 4205 Park Blvd, San Diego, 92103. 760-213-1110. NaturesWhisper.com. Donations Accepted – 9:30am-6pm, Mon-Fri; 9:30am-5pm, Sat; 11am-5pm, Sun. All profits support individuals with Autism and other developmental or learning disabilities. Potpourri Thrift & Resale, 1024 S Coast Hwy, Oceanside, 92054. 760-722-1880. Potpourri@TeriInc.org. TeriInc.org. Free 15-Minute Phone Consultation for Health and Success – Discover how you can achieve ultimate happiness and health with InteriorWerx. Clear emotional and energetic abnormalities that cause dis-ease, such as anxiety, pain, sadness, discomfort, allergies, recurring physical injury and more. There is immediate relief from symptoms, bringing health back to true form. Free. 312-479-7893. Schedule: InteriorWerx.us. Yoga Classes – Days & times vary. Iyengar for beginners and advanced practitioners. Iyengar Yoga Center of North County, 2210 Encinitas Blvd, Ste U, Encinitas, 92024. 760-632-0040. IyengarYogaNorthCounty.com. Whale Watching – Thru April 19. 9:45am-1:15pm, 1:30-5pm. Witness the longest mammal migration in the world, of gray whales, with experts from Birch Aquarium at Scripps. $30/member, $40/ adult weekday, $45/adult weekend, $20/ages 4-12 weekday, $23/ages 4-12 weekend. 619-234-4111. FlagshipSD.com.

Grow Getters: Learn How to Propagate – 10am. 1st Sun. Learn more about propagation and potting plants. Help us grow our growing area. Free. Alta Vista Gardens, 1270 Vale Terrace Dr, Vista, 92084. Info & sign up: AltaVistaGardens.org.

markyourcalendar SUNDAY

Cannabis 101: Everything You Wanted to Know, but Were Afraid to Ask 7pm. 2nd Sun; 2nd & 3rd Tues. Informational workshop covering the benefits of the most natural medicine on the planet, for restoring health and vitality. Space is limited. Free. Register: 760-849-8250 or RX-C.com/Can101

Free Special Access Tour at The Garden – 10am11am. 3rd Sun. Have trouble navigating the terrain of The Garden? Let us take you for a ride. Explore The Garden from the comfortable Verbeck Shuttle with a Garden Docent. This tour seats only 4-5 people. Advanced reservations required. Free. Water Conservation Garden, 12122 Cuyamaca College Dr W, El Cajon, 92019. Register: 619-660-0614 x 16. TheGarden.org. Spirit Dance: Ecstatic Dance and Moving Meditation – 10am-12pm. Join us for a simple yet profound ecstatic dance. $10-$20 sliding scale. Malashock Studio, 2650 Truxton Rd, Ste 200, San Diego, 92106. More info: 619-787-2389 or BodyWorldArts.com.

monday

Reiki Levels 1, 2, Master & Teacher – Nationally certified courses. 1 day classes. Ongoing throughout the year. Earn CE credits. More info: 760-593-4595, CULearn.net.

Volunteer Bird Count – 7:30am-12pm. 2nd Mon. All levels of experience welcome. For more info & to receive an automatic reply with meeting location, contact Robert Patton: Birds@SanElijo.org.

San Diego River Garden Volunteer Work Party – 9-11am. 2nd and 4th Sun. Weeding, watering, pruning, trail maintenance and other light gardening projects. Family friendly. Tools provided. 3334 Camino Del Rio N, San Diego, 92108. RSVP: 619-297-7380.

Bird Watching Monday – 8am. 1st Mon. Discover the fascinating birds and the unique art of bird-watching. San Diego Botanical Garden, 230 Quail Garden Dr, Encinitas, 92024. 760-532-0917. SDBGarden.org.

Guided Nature Walk – 9:30-11am, Sun, Wed, Sat. Guided walk from the Visitor Center on one of 3 trails. Learn about the history, geology, plants, animals and ecology of the park. Free. Mission Trails Regional Park Visitor Center, 2 Father Junipero Serra Trl, San Diego, 92119. 619-668-3281. MTRP.org.

San Diego Horticultural Society Meeting – 6-9pm. 2nd Mon. All welcome. Free/member, $15/nonmember. Surfside Race Place, Del Mar Fairgrounds, 2260 Jimmy Durante Blvd, Del Mar, 92014. More info: 760-295-7089 or SDHort.org.

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March 2016

Free Reading and Healing Clinic – Thru Oct. 7:30-9pm. 1st Mon. Offered by Vessa Phillips’ Clairvoyant Class to newcomers. Includes an aura healing, 20-minute lecture about psychic abilities based on the monthly theme and a personal short reading on a question aligning with the theme. Free or donation. Intuitive Insights School of Intuition, 4455 Morena Blvd, Ste 108, San Diego, 92117. 858-509-7582. MyIntuition.net.

tuesday

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Free Admission to The Japanese Friendship Garden – 3rd Tues. Enjoy a refreshing stroll through the garden and stop by the activity booths in the upper garden. Free. 2215 Pan American Rd, San Diego, 92101. 619-232-2721. niwa.org. A Gathering of Priestess Live Online Video Show – 6pm. With special guests each week. For more info: GatheringOfPriestesses.com. California Native Plant Society San Diego Chapter – 7pm. 3rd Tues (except Aug & Dec). Free lectures on a variety of California native plant topics. Have an unknown plant? Bring it to be identified. Open to the public. Casa Del Prado, Balboa Park, Rm 101 or 104, 1800 El Prado, San Diego, 92101. cnpssd.org.

wednesday River Rescue – 9am-12pm. 1st and 3rd Wed. Team attacks and removes smaller and harder to reach trash sites along the river. All tools and supplies provided. More info: 619-297-7380 or Doug@ SanDiegoRiver.org.

MYSTERIUM MUSIC

Wednesday Trail Walk – 10am. 1st Wed. Explore trails of Balboa Park with a ranger. Leisurely pace. Difficulty level varies, check trail map. Balboa Park, 1549 El Prado, San Diego, 92101. 619-2351122. BalboaPark.org. First Wednesdays Free Community Concert Series – 4pm & 7pm. Tickets are handed out on a first come, first seated basis. Doors open one hour prior to show time. Free, $12/reserved seats, $10/member reserved seats. California Center for the Arts, Center Theater, 340 N Escondido Blvd, Escondido, 92925. ArtCenter.org.

thursday Shelter Island Walk and Talk Bunch – 10-11:15am. Take a walk from the parking lot at Bali Hai to the end of Shelter Island and back (2.2-mile roundtrip). Some go to lunch after. Free. Bali Hai, 2230 Shelter Island Dr, San Diego, 92106. Walkabout-Int.org. Balboa Park History Stroll – 11am-12pm. Specially trained History Center guides lead this easypaced stroll through the Park, revealing many of the intriguing aspects of its past, present and future. Reservations requested, but walk-ups welcome. $10-$12. San Diego History Center, 1649 El Prado, San Diego, 92101. SanDiegoHistory.org. Fur Fix Thursday – 3-5pm. Touch, pet and play with some incredibly cute and cuddly animals, adoptable and volunteer. San Diego Humane Society, 5500 Gaines St, San Diego, 92110. 619279-5939 or SDHumane.org.

friday San Diego River Coalition – 3-4:30pm. 3rd Fri. Meet other people interested in the river, to exchange ideas and experiences, and to learn the latest news about the San Diego River Park. Open to the public. Mission Valley Library, Community Rm, 2123 Fenton Pkwy, San Diego, 92108. SanDiegoRiver.org. Friday Night Liberty – 5-9pm. 1st Fri. Evening of free open artist studios, galleries and performances throughout NTC Arts & Cultural District at Liberty Station. NTC Command Center, 2640 Historic Decatur Rd, San Diego, 92106. More info, Whitney Roux: 619-573-9300, WRoux@ NTCFoundation.org.

saturday Introducing new artist

Agrelia’s Castle

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Elders & Ancestors The new music

San Diego Edition

NA-SD.com

Guided Bird Walk – 8-10am. 3rd Sat. Join MTRP Trail Guide and resident Birder, Jeanne Raimond, for an adventure in Bird Watching. If you have binoculars and/or a field guide, please bring them. For location: MTRP.org. Vista Farmers Market Wellness Event – 8am1pm. 1st Sat, Jan-Jun; 3rd Sat, July-Dec. With the farmers market. A great opportunity for you to meet practitioners from a vast range of modalities and learn about their specialties, products, services and how they can benefit your health. Free. Vista County Courthouse Parking Grounds, 325 S Melrose Dr, Vista, 92081. 619-301-8906. VistaWellnessEvents.com.

Wildlife Tracking Walks – 8:30-10:30am. 1st Sat. Learn to recognize and identify various signs left behind by resident wildlife. Free. Mission Trails Regional Park Visitor Center, 2 Father Junipero Serra Trl, San Diego, 92119. 619-668-3281. MTRP.org.

PLANS CHANGE Please call ahead to confirm date and times

To become part of our Classifieds please email Publisher@NA-SD.com or call 760-436-2343.

San Elijo Lagoon Volunteer Work Party – 9-11am. 3rd Sat. Locations vary, and activities typically include habitat restoration, invasive plant removal, planting of new native plants, trash pickup and removal, and trail maintenance. More info: SanElijo.org. Dog Beach Cleanup – 9am-12pm. 2nd Sat. You and your friendly dog are invited to join Friends of Dog Beach at our regular Beach Cleanups. All cleanup supplies provided, along with treats for you and your dog. Dog Beach, North Ocean Beach. More info: 619-523-1700. DogWash.com/html/ BeachCleanup.htm. Ruffin Canyon Care Restoration – 9am-12pm. 1st Sat. Bring gloves and hand tools if have, but loaners available. Wear hat, sunscreen, sturdy shoes, and long sleeves. Ruffin Canyon, 9298 Shawn Ave, San Diego. RSVP: 619-297-7380 Yoga in the Garden – 9:30-10:30am. Get in touch with nature, relax your body and renew your spirit. Basic yoga flow format. No prior yoga experience required. $10/drop-in. Alta Vista Gardens, 1270 Vale Terrace Dr, Vista, 92084. More info: AltaVistaGardens.org. Free Garden Tour – 10am. Tour the lush, colorful and water-wise garden with a knowledgeable garden docent. Bring your questions and hear the secrets and stories that make our garden special. Water Conservation Garden, 12122 Cuyamaca College Dr W, El Cajon, 92019. 619-660-0614. TheGarden.org. Free Family Arts Activities – 10am. 2nd Sat. Explore various artistic mediums. Materials provided. All ages welcome. Free. California Center for the Arts, Art & Education Studios, 340 N Escondido Blvd, Escondido, 92925. ArtCenter.org.

classifieds ALTERNATIVE COMMUNITY

Kids in the Garden – 10am-12pm. 2nd Sat. New topic each month. $5/child (accompanied adults free); free/members. Alta Vista Gardens, Children’s Garden, 1270 Vale Terrace Dr, Vista, 92084. Reserve: 760-822-6824 or FarmerJones@ AltaVistaGardens.org. AltaVistaGardens.org. Docent-Led Guided Tours – 10:30am. Last Sat. Tour focuses on water-wise plants. Free with admission or membership. San Diego Botanical Garden, Visitor Center, 230 Quail Garden Dr, Encinitas, 92024. 760-532-0917. SDBGarden.org. Birding Basics Class – 1-2:30pm. Last Sat. Join MTRP Trail Guide and knowledgeable Birder Winona Sollock for a class to learn 5 simple techniques for identifying birds at a glance and how to use a field guide. Free. Mission Trails Regional Park Visitor Center, 2 Father Junipero Serra Trl, San Diego, 92119. 619-668-3281. MTRP.org. Famosa Slough Work Party – 1-2:30pm. 3rd Sat. Meet along W Pt Loma Blvd about 200 ft east of the corner of Famosa Blvd & W Pt Loma Blvd. RSVP: 619-224-4591. FamosaSlough.org. Friends of Famosa Slough Bird Walk – 1-3pm. 3rd Sat. An easy walk with good views of a variety of birds and salt marsh habitat. Free. Meet at the kiosk by the corner of Famosa Blvd & W Pt Loma Blvd, San Diego, 92138. 619-224-4591. FamosaSlough.org.

ESCAPE THE RAT RACE – Seeking co-founders for alternate community: vegan, polyamorous, bi-sexual, sustainable, courageous, loving. Call 619-295-5475 or email mvegan@yahoo.com. Old Town State Native Plant Landscape – 1-3pm. 2nd Sat. Do some work at the Old Town Native Plant Landscape, a recreation of the landscape that provided for the needs of Native Americans in our region before the arrival of Europeans in 1769. Old Town State Historic Park, corner of Taylor St and Congress St, San Diego, 92110. More info: FieldTrips@cnpssd.org. University Heights Point Restoration – 1:303:30pm. 1st Sat. Projects range from trash pickup, non-native plant removal, planting native plants and trail maintenance. 6800 Easton Ct, San Diego, 92120. Contact Ranger Jason: 619-235-5262 or JWallen@SanDiego.gov. CSA San Diego Support Group Meeting – 2pm. 4th Sat. The Celiac Sprue Association is a national support organization that provides information and referral services for persons with celiac disease and dermatitis herpetiformis. Rady Children’s Medical Office Bldg, 3030 Children’s Way, San Diego, 92123. GlutenFreeInSD.com. Home Grown Community Gardening Classes – 2-3pm. 4th Sat, except Dec. With Diane Hollister, master gardener and composter. Garden and grow food in one’s own back yard. Pre-registration required. Free. El Corazon Senior Center, 3302 Senior Center Dr, Oceanside, 92056. 800-2624167. AgriServiceInc.com.

Barbara Brennanpresents School of Healing® A Hands of Light® Workshop in San Diego Created and Authorized by Dr. Barbara Brennan

April 2–3, 2016

Workshop Leader

Saturday 10am–5pm • Sunday 9am–4pm

Hyatt Regency Mission Bay 1441 Quivira Road Nancy Christine Navarra

BBSH Advanced Studies Graduate

Cost: $325 (includes lunch)

To register: (561) 620-8767 www.barbarabrennan.com natural awakenings

Kathy Bower BBSH Faculty

March 2016

communityresourceguide To find out how you can be included in the Community Resource Guide, visit na-sd.com for guidelines and to submit entries. ADULT EDUCATION BASTYR UNIVERSITY CALIFORNIA 4106 Sorrento Valley Blvd. San Diego, CA 92121 858- 246-9700 ND-San-Diego.Bastyr.edu

FIT BODY TAKE TIME FOR YOUR HEALTH

Judi Bryan 760-822-9234 • JudiB33@gmail.com VibrantLife.AmazonHerb.net Creating a vibrant and Sustainable lifestyle with wild-crafted, organic nutrition and skin care while sustaining a living rain forest. Rain Drop therapist, expert at ear coning and Access Consciousness Facilitator.

Pursue a career as a primary care doctor at private, nonprofit Bastyr University California, the state’s first and only accredited school of naturopathic medicine.

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HAIR SALON UBUNTU HAIR STUDIO

Dawn Ellinwood 109 S. Acacia Ave., Solana Beach, CA 92075 858-792-5959 UbuntuHairStudio.com Built on a foundation of community, passion, contribution and strength, Ubuntu Hair Studio will shift the way consumers purchase beauty products and services.

HEALTH AND WELLNESS BACK 2 BALANCE HEALTH

Denise Cahill, CNC 374 N. Coast Hwy 101, Ste. F10, Encinitas 800-586-0322 | Info@B2BWellness.com B2BWellness.com Offering clients an affordable, holistic approach to correcting pain, disease, insomnia and all other dysfunctions through nutrition and advanced healing therapies. Complementary food sensitivity testing with consultations.

R & R HOLISTIC MASSAGE

Michelle Lamoureux, CMT #30604 Holistic Massage Customized To Help You Call or Text 760-533-9219 609 S. Vulcan Ave., Ste. 201 Helping Alleviate and Preventing Physical and Emotional Pain for 26 yrs. Specializing in Deep Tissue, Swedish and energy healing! Let her improve your quality of life.

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~John Dewey

San Diego Edition

NA-SD.com

NATURAL HOLISTIC DENTISTS JEFFRY S. KERBS, DDS

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NETWORKING WOMEN’S WISDOM

Judy Ann Foster 760-703-9941 • Info@WomensWisdom.net WomensWisdom.net Women empowering women in friendship and business. Monthly luncheon, networking, table displays, vendors, introductions, announcements, shoutouts, speakers, door prize drawings & gifts.

PAIN MANAGEMENT O’RIELLY DENTAL PRACTICE

Cary O’Rielly, DDS 4403 Manchester Ave., Ste. 206-B Encinitas, CA 92024 760-632-1304 HolisticDentist@gmail.com MyHolisticDentist.com Integrative Dentist Carey O’Rielly, DDS provides holistic family dentistry for patients from 3 to 93, including cosmetic smile makeovers using bio-friendly materials, bonding and lasers.

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Everyday Sustainability April Issue

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The licensed naturopathic doctors at the teaching clinic of Bastyr University California offer comprehensive health care that focuses on the body’s natural ability to heal.

To advertise or participate in our next issue, call feel good • live simply • laugh more

760-436-2343

natural awakenings

March 2016

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