Natural Awakenings San Diego ~ November 2019 by Natural Awakenings San Deigo

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How to Counter Insomnia

ZENFUL EATING Joyous, Mindful Meals CHIC CHICKS Hens Go Urban

ENOUGH FOR ALL

In Pursuit of Grateful Living

November 2019 | San Diego Edition | NA-SD.com

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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 12 CLICK AND SWEAT

Virtual Workouts Change the Game

13 ENOUGH FOR ALL In Pursuit of Grateful Living

14 CHASING ZZZZZs How to Put Insomnia to Rest

17 ANTIQUES RISING Discovering the Green in ‘Brown’ Furniture

18 THE HAPPY THYROID Seven Ways to Keep It Humming

20 URBAN CHICKENS Coming Home to Roost

22 ZENFUL EATING

Mindful Meals in Quiet Gratitude

24 KIDS WITH GRATITUDE ADVERTISING & SUBMISSIONS

Making Thankfulness Second Nature

HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 760-436-2343 or email Publisher@NA-SD.com. Deadline for ads: the 15th of the month EDITORIAL SUBMISSIONS Log on to NA-SD.com and click on “Submit Editorial” to add Editorial. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Log on to NA-SD.com and click on “Submit Calendar” to add Calendar Events, Community Resource Guide and News Briefs. Online Calendar listings are free. Deadline for calendar: the 10th 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 760-436-2343. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com. 4

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DEPARTMENTS 8 health briefs 10 global briefs 12 fit body 13 inspiration 17 green living 18 healing ways

20 natural pet 22 conscious

eating 24 healthy kids 25 classifieds 26 eco tip 27 resource guide

POWER MANAGEMENT: A Scientific Breakthrough & Its Relevance

THE CONFLICT ANALYSIS BATTERY Educators: Complete the Conflict 1 Analysis Battery Online. It represents the core of a concise program of emotional education.

No need for professional intervention to learn about yourself and behavior as a science.

You will learn about the creative process as a scientific phenomenon, reflecting the unconscious as a conflict resolving entity, about wellness diagnoses, the alternative ways of resolving conflict.

2 3

You will learn about your way of resolving conflicts, your wellness diagnosis, a personality type. You will learn about the changes you need to make in managing power and attitude to optimize your pattern of resolving conflicts.

H E A L YO U R S E L F - H E A L T H E WO R L D

Teach the kids/staff about the creative process as a Move from Antagonism to Cooperation, from Alienation to Mutual Respect, from Educators and Executives scientific mechanism that resolves conflict along two Passivity to Activity. Today, more than ever, progress is entangled in conflict. Just phenomena of science: the pendulum oscillation and look at the the government shutdown in America. the equilibrial scale. Introduce Conflict Analysis Battery as a concise program of Haveinteractive students/staff complete a brief self-assessThe Conflict Analysis Battery is an learning program emotional education into the ment to find out about how they resolve conflict unlike any other psychological testalong or the intervention. two mechanisms, the process and the classroom and the boardroom. modalities. They will find out by themselves how to It is based on the scientific evaluation of improve the unconscious as a measurable their ways of resolving, learning howmechto Behavior is a science and teachers deal with afeelings and resolution managing power. anism, connecting emotions and behaviors into conflict pattern. It is should teachdiagnostic it in the regular school didactic, and therapeutic, valid Have andthem reliable, yet responsive, humanistic, play Moral Monopoly and learn about curriand culum; executives can offer this meaningful. Completing the programpsychology is both an and religions an emotional as aintellectual science integrating as training to the staff as alternative to complementary discoveries of science and how to experience. It is a concise, personalized program of emotional education that may complete their evolution by learning about the Myers Briggs. be used both as a routine self-evaluation and the context of training or therapy. Moralin Science. Our vision is that it become the standard psychological evaluation, but also that it be used within the classroom, the boardroom, and the prison, allowing personal growth Learn about the Moral Science by playing with minimal need for professional services. Moral Monopoly: A Game of Cards.

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Every suit of the game is a story of conflict resolution clarifying its two components : the face cards as the type of conflict resolution and the ten cards as two cultural stories exemplifying the culture’s evolution in resolving. Two Jokers represent the laws of the scientific phenomena.

Find Heal through Creativity and Self Discovery. Want to See for Yourself? Visit: Examinewww.museumofthecreativeprocess.com/online-programs the four suits as stories that illustrate the four types of resolving conflict in four different cultures. See what others have to say about the program:

Examine the evolution of religions as a continuum of improving relations in the family institution from cruel matriarchy, the spade, to cruel patriarchy, the club, gentle asceticism, the diamond, and spiritual monotheism differences of It the messianic religions, the heart. religions • This was a and greatthe learning exercise. is very thorough and covers a lot ofIdentify ground.how I loveallthat in the may end I can see my be reconciled in the purity of the Moral Science.

scores and how everything came together and was related….Very interesting indeed. • This was a funVolume way toofforce myself to look inwards, both implicitly and explicitly. exhibits: Science stealing the fire of the Gods and Healing the World. Theto museum at thedifferent Wilburton Inn in Manchester, VT to • It is impressive me howis located things from exercises came together 05254. 6 volumes of the Formal Theory, Normative Publications are form a coherentavailable: statementtheory, aboutexhibits, the waycases. I handle myself andMD; other people. Albert Levis, Maxwell Levis, PhD; Melissa Levis, song writer, creative director.

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HEALTHY LIVING HEALTHY PLANET

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Photo: Laura Jucha

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letter from publisher

here’s always a lot to be thankful for in our November issue. I immersed myself in Bhatkifest last month. It was beyond amazing. Ever since, I’ve been slowly but surely sliding back into my daily reality and routines. During that transformational event, my heart chakra was wide open. I released and released and so I’m grateful for my ability and willingness to be vulnerable. Now let’s talk food. Foodie April Thompson brings joy to the season’s table with her take on “Zenful Eating: Mindful Meals in Quiet Gratitude.” Three of the nation’s top Zen chefs share their wisdom about being grateful, present and peaceful at mealtime—just in time for Thanksgiving! Holidays and traditions can pull triggers and families Bhatkifest together. It’s a mixed bag for sure. When I see my daughter, Kathryn, carry on with our holiday traditions, it makes me glow. We spent last Saturday making Halloween cupcakes together. She was in control of the baking operation. I did make some extra unapproved Halloween drawings with the icing. It’s so funny how parents can become the kids. I surely have a good time feeling younger. I was referred to as zenma instead of grandma yesterday…I like that name and think I’ll use it. Zen holidays stuffed with gratitude sounds yummy. On page 24, Ronica O’Hara offers parental tips for instilling thankfulness—one of the most teachable, growable strengths—in our children. “Kids With Gratitude: Making Thankfulness Second Nature” is based on emerging research that shows gratitude to be one of the easiest, most effective ways to kick-start happiness and well-being—at any age. Benedictine monk Brother David Steindl-Rast, a leading figure in a worldwide gratitude movement, puts it all in perspective in this month’s Inspiration piece: “Gratitude: A Path to a Better World,” which can be found in our digital edition. Be sure to check our onlineonly edition for more articles, along with our events calendar. We also have some good editorial on sleep—how we need it and how it definitely becomes an issue for most of us as we grow older. I’ve learned many different remedies. Cannabis and CBD definitely help. My next sleep aid resolution is my new bed from Mattress Makers. Why did I choose them? Read their article on page 14 and visit their warehouses and you’ll know why. Their products are organic, natural, comfortable and attractive. I look forward to many good night’s sleep in my future. Peace and rest to all of us during the hustle and bustle of holidays season. Blessings to all,

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November 2019

Eat Organic to Shed Insecticides Switching to organics has quick payoffs, reducing agrochemicals in the body by 94 percent within a month, Japanese researchers report. They tested the urine of study participants looking for six neonicotinoid insecticides and another substance generated as a result of their decomposition in the human body. “I think the research results are almost without precedent and are highly valuable in that they present actual measurement values showing that you can dramatically reduce the content levels of agrochemicals in your body simply by changing the way you select vegetable products,” commented Nobuhiko Hoshi, a professor of animal molecular morphology with the Kobe University. Another study from researchers at the University of California at Berkeley studied 16 children and showed that one week after switching to an organic diet, malathion pesticide urine levels were reduced by 95 percent; clothianidin pesticide levels by 83 percent; and chlorpyrifos pesticide levels by 60 percent.

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Hibiscus rosa-sinensis is much more than a brilliant scarlet tropical flower: New laboratory research from Canada’s University of Windsor found that a hibiscus flower extract selectively kills off triple-negative breast cancer cells. This is one of the most difficult to treat types that affects 15 to 20 percent of breast cancer patients. Hibiscus is particularly effective when combined with chemotherapy, researchers say, and works as well with very low doses of the chemicals as with higher doses. The flower’s low toxicity and precise targeting of cancer cells also offers hope for long-term treatment. Previous studies have shown hibiscus to be effective on prostate cancer, leukemia, gastric cancer and human squamous cell carcinoma.

Caffeine has been the subject of controversy among the one in six adults worldwide that suffer from periodic migraines: Some say it triggers symptoms, while others report it wards them off. A new study from Harvard and two other teaching hospitals of 98 migraine sufferers used six weeks of daily journals to investigate the link and found that drinking up to two servings of caffeinated beverages a day had little effect, but three or more raised the odds of a headache that day or the next. Among people that rarely drank such beverages, even one or two servings increased the odds of having a headache that day. A serving was defined as eight ounces or one cup of caffeinated coffee, six ounces of tea, a 12-ounce can of soda or a twoounce can of an energy drink.

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Take Hibiscus to Fight Breast Cancer

Say No to the Third Cup of Joe to Avoid Migraines

Dance to Improve Quality of Life With Dementia Older people with dementia, often viewed as being passive and immobile, responded to simple dance movement lessons with visible humor and imagination and reported a higher quality of life after six sessions, say researchers from New Zealand’s University of Otago. The 22 participants between the ages of early 60s and mid-90s had dementia ranging from mild to advanced. They took 10 weekly classes in which the music was “reminiscent” and the movement routines were intuitively easy. “Positive responses such as memory recalling, spontaneous dancing and joking with each other were observed in every session,” reports lead author Ting Choo.

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health briefs

A Natural Solution to Sleep Apnea According to a National Institutes of Health study, most people believe that sleep apnea is caused by a sagging soft pallet or by some other obstructive tissue in the throat. Actually, it’s the result of a diminishing signal from the brain to the diaphragm (causing one to breathe) that can occur during the transition from initial semiwakefulness into the next stage of lighter sleep prior to REM sleep. In some people, the unintended reduction in the signal is significant enough that breathing goes beyond being shallow and completely stops. After a short period of time, the brain, realizing the need to breathe, forces a rapid inhalation to restart respiration that literally drags the sagging localized soft tissues into the airway, as reported in Sleep Apnea: A New Approach to an Emergent Problem by Master Herbalist Steven Frank, of Nature’s Rite. For some, there’s no indication of potential problems when they are awake as the tissues remain in their normal state and the throat doesn’t close off during the day or when relaxing or resting, but then they can experience an obstruction problem when trying to go to sleep. Instead of resorting to surgery to remove neck tissue or using a machine to force air into lungs, try a natural, herbal solution that has been used for thousands of years. Lobelia acts as a respiratory stimulant and maintains deep, steady breathing through the stage 2 sleep period. Thyme improves the ability of the lungs to exchanges CO2 for oxygen. While Chamomile and Cramp Bark helps the upper trapezius muscles to relax supporting better nerve transmission. For more information, call (888) 465-4404 or visit MyNaturesRite.com See ad, page 30.

Try Acupuncture for Pain-Free Sleep Chronic pain, affecting 10 to 25 percent of adults, disturbs sleep for two-thirds of them, increasing the risk of depression and aggravating pain symptoms. Chinese researchers analyzed nine studies of 944 chronic-pain patients and found that acupuncture treatments were significantly better than drugs at helping patients sleep. It also improved their quality of sleep as self-measured by the Pittsburgh Sleep Quality Index and lowered their scores of perceived pain.

Help Avoid Skin Cancer With Vitamin A Using the three-decade longitudinal health records of about 123,000 men and women from the Nurses’ Health Study and the Health Professionals Follow-Up Study, researchers from Brown University found that people with diets rich in vitamin A had a significantly reduced risk of developing squamous cell carcinoma (SCC) skin cancer, which occurs in 7 to 11 percent of the population. “We found that higher intake of total vitamin A, retinol and several individual carotenoids, including beta cryptoxanthin, lycopene, lutein and zeaxanthin, was associated with lower risk of SCC,” wrote the authors.

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November 2019

Economics Drive Farm Food Losses

Moms Launch Eco-Friendly Certification

The nonprofit MomsAcrossAmerica. org (MAA) has launched its Moms Across America Gold Standard, a multi-tiered verification program for food, beverages and supplements that creates a simple, trustworthy resource for consumers while encouraging best practices by suppliers. It will be awarded to those brands that have achieved superior levels of organic practices and eco-friendly procedures, and is intended to make it simple for people to choose the healthiest products and use their wallets to take a stand against unhealthy alternatives and unethical business practices. The standard also provides a path for companies that know better and do better to prosper by shifting the buying power of millions of dedicated mothers behind their products.

License to Plant

Gun Control in India Goes Green

In a northern India district, regulators require that applicants for gun licenses, in addition to normal background checks, must plant 10 trees and submit selfies as photographic evidence of having done so. To mark World Environment Day in June, Chander Gaind, the deputy commissioner of the district of Ferozepur in Punjab State, had an idea. “I thought about how much Punjabi people love guns,” he says. “We receive hundreds of applications for gun licenses from this district every year. Maybe I could get them to love caring for the environment, too.” India has more than 3.3 million active gun licenses. Tajinder Singh, 47, a farmer in the district, says he wants to protect himself from wild animals and bands of armed robbers.

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Farmer Cannon Michael left more than 100 acres of ripe cantaloupes unharvested last year because he couldn’t sell them for enough to cover the cost of labor, packing and shipping. According to a new study from Santa Clara University, in California, about one-third of edible produce remains unharvested in the fields, where it rots and gets plowed under. Most research on food loss and food waste has focused on post-harvest, retail and consumer levels. The new study offers a far more accurate look at on-farm food loss by relying on in-field measurements. ReFED, a coalition of nonprofits, businesses and government agencies that fight food loss and food waste, estimates that 21 percent of water, 18 percent of cropland and 19 percent of fertilizer in the U.S. are dedicated to food that is never eaten.

Hot Habits

Phoenix Shifts to a Cooler Night Mode

Phoenix, which had 128 days at or above 100 degrees Fahrenheit last year, is one of the hottest and fastestwarming cities in the U.S., and most American cities are expected to drastically heat up in the next decades with heat waves and triple-digit days. In the Valley of the Sun, work and play are shifting into the cooler hours. Neighborhoods are active at dawn and dusk when residents hike, jog and paddleboard. Last year, heat caused or contributed to the deaths of 182 people in Maricopa County, which includes Phoenix. Ariane Middel, a professor of urban climate at Arizona State University, says, “We are almost a living laboratory. We can test strategies and see different ways to keep adapting and mitigating. By the time it gets hot in other places, they can take what we have learned here.”

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Golden Rules

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Abandoned Crops

global briefs

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EPA Weakens Protective Regulations

The U.S. Department of the Interior is effecting significant changes that weaken how the Endangered Species Act is implemented, a move critics fear will allow for more oil and gas drilling on land that is currently habitat-protected, and will limit how much regulators consider the impacts of the climate crisis. The changes affect how the U.S. Fish and Wildlife Service and National Oceanic and Atmospheric Administration consider whether species qualify for protections, as well as how the agencies determine what habitats deserve special protections. It could make it more difficult to factor in the impact of climate change on species.

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Healing Hazard

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Health Care Sector Impacts Climate

A new study by the international nonprofit Health Care Without Harm (HCWH), in collaboration with Arup, a British multinational professional services firm, claims that if the global health care sector were a country, it would be the fifth-largest greenhouse gas emitter on the planet. It provides, for the first time, an estimate of health care’s global climate footprint. Josh Karliner, HCWH international director of program and strategy and report co-author, says, “The health sector needs to transition to clean, renewable energy and deploy other primary prevention strategies to achieve net zero greenhouse gas emissions by 2050.”

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November 2019

Click and Sweat

Virtual Workouts Change the Game

by Julie Peterson

elcome to the digital age, where budding gym rats, former couch potatoes and schedule-challenged fitness freaks are finding new ways to get in shape. These days, virtually anyone with a smartphone or Wi-Fi connection can connect with a yoga video, a spin class or any number of personal exercise experiences. Some folks are wearing devices that calculate distance and monitor bodily functions—then post it all to social media. Private trainers are offering online workout routines with motivational emails and text messages, while some gyms include online training as an add-on to membership or leverage technology to provide

classes to consumers globally. Virtual fitness is growing in leaps and bounds. The use of health and fitness apps has more than tripled since 2014, and three-quarters of active users open their apps at least twice a week, according to Flurry Analytics. Yet, it’s not for everyone. Erin Nitschke, Ed.D., of Cheyenne, Wyoming, the director of educational partnerships and programs at the National Federation of Professional Trainers, is monitoring the upsurge in virtual fitness and believes it will take time to perfect the options. “While virtual training may be a best practice for a certain population of users, it may be a barrier to others,” she says.

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The convenience and affordability of virtual training has some clients thriving on their ability to marry technological tools to fitness goals. They can log in anytime, anywhere, even while travelling; take a variety of classes from famous trainers for a fraction of the cost of in-person sessions and receive emails or texts that provide encouragement to reach the next level. For those new to exercising, virtual training eases self-consciousness. It’s an opportunity to learn the basics and begin the process of toning up at home before venturing into an unfamiliar environment where everyone seems to know what they’re doing. In this respect, virtual training can serve as a gateway to establishing a fitness routine that eventually leads to the local gym. “One of the most frequent reasons people cite for not maintaining a regular exercise habit is lack of time,” says American Council on Exercise President and Chief Science Officer Cedric Bryant, Ph.D., of Redmond, Washington. He points out that virtual tools and devices may help eliminate some of those time barriers, allowing people to get quality workouts.

The Real Deal But some people go to the gym or attend fitness classes because they enjoy the social connection more than the sweat. Nitschke says that social support can be a predictor of success, so it’s possible that virtual training can have a negative impact. Bryant agrees. “There are different

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Accessible, Flexible and Affordable

fit body

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fitness personality types, and some need the live and in-person experience.” Bryant points out that gyms and trainers often request health information and fitness goals beforehand to provide clients a more customized program. Inperson instruction also has the benefit of immediate feedback to ensure safe, effective and proper technique. Erika Hetzel, a Pilates instructor and personal trainer in Dane County, Wisconsin, believes that virtual workouts are fine for people that have attended classes enough to know the exercises and have good body awareness. “For beginners, hands-on cues and modifications are important, especially if there are any contraindications for exercise.” She carefully monitors her clients for form and doesn’t plan to offer virtual training because it’s impossible to give clients bodily adjustments. “It leaves trainees at risk of not getting full benefit or getting hurt,” Hetzel says. “An effective workout is about the quality of the movements.” Bryant says that instructor interaction is a plus; however, the best virtual workouts give detailed instruction and regression or progression of all moves, allowing participants to choose an appropriate intensity level.

Making a Virtual Connection Logging in with a high-speed internet connection, gathering required equipment in advance and possessing selfmotivation might prevent getting discouraged. However, overconfidence can lead to injury, so being fully aware of limitations is essential before taking a dive off the recliner directly into a series of lunges. For social butterflies, a real-live friend to login with may be necessary to make virtual training fun. Fitness training may be forever changed by technology, but Nitschke says it remains to be seen if fitness professionals can respond to individual learning styles to foster success and elevate the fitness client’s virtual experience. Julie Peterson writes from rural Wisconsin. Contact her at JuliePeterson2222@gmail.com.

inspiration

ENOUGH FOR ALL In Pursuit of Grateful Living

by Brother David Steindl-Rast

rateful living is the awareness that we stand on holy ground— always—in touch with mystery. Jewish sages interpret the words of Genesis 3:5 in a way that is of great relevance to grateful living. “Take off your shoes; the ground on which you stand is holy ground.” The soles of your shoes are leather—dead animal skin. Take off the deadness of being-used-to-it and your live souls will feel that you are standing on holy ground, wherever you are. It is pretty evident that greed, oppression and violence have led us to a point of self-destruction. Our survival depends on a radical change; if the gratitude movement grows strong and deep enough, it may bring about this necessary change. Grateful living brings in place of greed, sharing; in place of oppression, respect; and in place of violence, peace. Who does not long for a world of sharing, mutual respect and peace? Exploitation springs from greed and a sense of scarcity. Grateful living makes us aware that there is enough for all. Thus, it leads to a sense of sufficiency and a joyful willingness to share with others. Oppression is necessary if we want to exploit others. The more power you have, the more efficiently you can exploit those

below you and protect yourself against those above you. But grateful people live with a sense of sufficiency—they need not exploit others—thus, oppression is replaced by mutual support and by equal respect for all. Violence springs from the root of fear—fear that there may not be enough for all, fear of others as potential competitors, fear of foreigners and strangers. But the grateful person is fearless. Thereby, she cuts off the very root of violence. Out of a sense-of-enough, she is willing to share, and thereby tends to eliminate the unjust distribution of wealth that creates the climate for violence. Fearlessly, she welcomes the new and strange, is enriched by differences and celebrates variety. Grateful eyes look at whatever is as if they had never seen it before and caress it as if they would never see it again. This is a most realistic attitude, for every moment is indeed unique. Adapted from an interview, with Brother David Steindl-Rast that originally appeared in Greater Good, the online magazine of the Greater Good Science Center. For more information, visit Tinyurl.com/ ABetterWorldThroughGratitude. November 2019

identified at least four possibly dangerous chemicals commonly found in some synthetic mattresses—benzene, propane, naphthalene and styrene—especially bedding made in China and overseas, where such governing agencies do not exist. Consider these facts: • Typical mattresses made from artificial materials are known to emit potentially harmful gases in your bedroom—a phenomenon known as off-gassing.

Is Your Mattress The Problem?

How to get a good night's sleep, without harmful chemicals

ake this quiz: 1. Do you have back pain when you wake up?

2. Neck pain? Stiffness or soreness? 3. Does it take you more than 30 minutes to fall asleep? 4. Do you experience restless sleep? Toss and turn at night?

If you answered “yes” two times or more, this may be the most important article you read all year. Here’s why. While you sleep, your immune system recovers and prepares for the day ahead. It replenishes every cell in your body. Low-quality, uncomfortable mattresses have been linked to discomfort and pain, which can prevent quality sleep. People who struggle with sleep deprivation may suffer from irritability, depression, over-eating—and even face a higher risk for Alzheimer’s. If your mattress is filled with chemical toxins, airborne allergens, or worse, your body is doing battle with those things rather than repairing itself. You’re losing valuable energy each night instead of healing your body and revitalizing your mind. And all of that can wreak havoc on your health and well being.

What’s In Your Mattress?

The following information may be disturbing to some. That’s because the Environmental Protection Agency has 14

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• Laboratory researchers in the U.S. and Europe have identified up to 61 potentially harmful chemicals that off-gas from typical synthetic mattresses. • Exposure to these 61 chemicals has been associated with irritation of the skin, eyes and digestive systems. • Additionally, the chemicals off-gassed by synthetic mattresses have been associated with headache, fatigue, depression and even hearing loss. • Your skin, the most porous entry point into your body, has contact with a mattress for eight hours every night, on average. • Children, who breathe faster than adults, are especially vulnerable to chemical exposure. Every night, we lie down with minimal clothing for a seemingly good night’s sleep. But in reality, while lying on a conventional mattress, we are breathing in and absorbing through our skin a range of chemicals from synthetic materials— chemicals that can disrupt our sleep cycles and negatively impact our health. Our mattresses emit gases from a toxic brew of components used to create them. From the polyurethane foam used in the padding to fire retardants and other additives, conventional mattresses continue to release chemicals in gaseous form long after they roll out of the factory. Even after they have finished offgassing, the chemically based construction of a conventional mattress provides an ideal environment for dust and dust mites, whose excrement is the #1 trigger for asthma attacks. And get this. You know those white

labels on a mattress that say, “Do Not Remove”? Incredibly, the law actually allows manufacturers to include potentially hazardous chemicals in your mattress without disclosing the fact on any label. But if a true list of ingredients were available for conventional mattresses, it would likely include TDI (a common component), a known carcinogen, which can cause respiratory ailments such as bronchitis and asthma. In addition, liver damage and breathing problems have been linked to vinyl chloride monomers, another common mattress material. The list goes on. Unfortunately, it is highly unlikely that you would be given information about any of these chemicals from a manufacturer of conventional, synthetic mattresses.

The Natural Alternative

One of the most significant actions we can take to reduce our exposure to toxins and improve our overall health is to make changes to the one household item that is in direct contact with our bodies for one third of our lives—our mattresses. “There are more ways than ever to sleep better and wake up pain-free on a natural, organic mattress,” says Pablo Hernandez, president of Mattress Makers, in San Diego. “Many people, like me, are in search of a natural sleep system. I was shocked to learn that toxic emissions from mattresses are a major source of daily pollution in our lives,” says Hernandez. An all-natural, organic mattress is free of potentially harmful chemicals. Instead, natural materials like natural rubber are used. Rubber is naturally hypoallergenic and resistant to dust mites, making it ideal for allergy sufferers. Also, natural rubber is antimicrobial, inhibiting the growth of bacteria, mold and mildew, which can cause asthma and respiratory distress. No synthetic materials are added to provide these benefits. “All rubber used in our natural mattresses is from the sap of a rubber tree, which can yield rubber for up to 30 years. When a tree is done producing rubber, it is taken down and turned into furniture. A new tree is then planted in its place, thus making natural rubber a sustainable bedding component,” says Hernandez. What’s the difference between an organic mattress and a conventional one? “Organic mattresses are crafted from natural materials. Conventional mattresses are made mostly of artificial materials from nonrenewable sources, such as plastic and other petrochemicals,” says Hernandez. Do organic mattresses come in different firmness? “Yes, there are two main types of organic mattresses: Natural rubber and inner-spring. Both styles are available with varying firmness options to suit anyone’s sleep needs,” says Hernandez.

What To Look For

When researching natural, organic mattresses, look at these areas:

Visit a store that carries mattresses made with either 100% all-natural latex or certified organic latex. “A lot of mattres companies market their mattresses as being all-natural but in reality either use a blended latex made with synthetics or just a little layer of latex combined with polyurethane foam,” says Hernandez.

Try out a new mattress for at least 15 minutes. Lie down in various positions, to simulate a night of sleep. Look for a store that offers a clean pillow to test out. “It’s important to dress for the occasion. When mattress shopping it’s best to wear loose fitting clothes or something similar you would wear to bed to get a good idea of how the mattress responds in your sleepware ,” says Hernandez.

Protect yourself by insisting on a strong guarantee. “I know people are tired of sleeping on a worn-out, chemical-laden mattress. That’s why we give every customer a 180 night Wake Up Happy Comfort Guarantee to exchange if it doesn’t deliver the sleep you want,” says Hernandez. If you’re not sleeping well or you’re worried about toxic chemicals in your bedroom, consider this: The two things in life you spend the most time on are work and sleep. How much of your remaining hours on earth do you want to waste losing sleep on an uncomfortable, chemical-laden mattress? That’s a question that many are asking. See ad on page 16.

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green living

ANTIQUES RISING Discovering the Green in ‘Brown’ Furniture

by Yvette C. Hammett

ast food and fast fashion are common in this amped-up world. There’s also fast furniture—the kind that often comes in a box, assembly required. It’s made of particle board held together by toxic chemicals; it is often flimsy and it’s consuming forests at an alarming rate. But millennials love it. That’s why they’re sometimes called the IKEA generation. “Your grandmother’s big sideboard and armoire are hard to sell,” says Todd Merrill, owner of the Todd Merrill Studio, a furniture and design gallery in New York City. “We have changed the way we live. Our houses are laid out differently— no more formal dining rooms. I think people are less inventive about how to repurpose, reuse and restore.” Grandma’s treasures, once passed down for generations, are largely passé. The new word for antiques is “brown furniture”; prices have plummeted 60 to 80 percent in two decades, say industry experts. The youngsters want no part of them, even though they are hand crafted out of solid wood extracted from old-growth forests that took centuries to mature. Large retail chains cater to strong consumer demand for disposable furniture,

and it is driving a great deal of deforestation, according to the Alliance of Leading Environmental Researchers & Thinkers (ALERT). IKEA’s own figures show that it uses 1 percent of the world’s commercial wood supply a year to manufacture these throwaway pieces. The U.S. Environmental Protection Agency reports that 9,690 tons of furniture—both fast and slow—ended up in the nation’s landfills in 2015, the latest year for which statistics have been published. The trend is at odds with millennials’ notable environmental sensibilities—and they do put a premium on authentic, handmade items and companies with social impact—so experts say the tide may be turning. Like the growing Slow Food movement, “slow” furniture enjoys a sense of character and provenance that doesn’t come in a box. When Merrill opened his furniture studio in 2000, it consisted of half pristine antiques and half mid-century modern furniture. He quickly saw a trend of people snapping up the mid-century and leaving the handcrafted antiques behind. “I pulled things out of trash heaps in the Upper East Side. People came in and started snatching up all the vintage modern.”

Merrill’s vintage offerings now focus on mid-century modern and upcycled, repurposed furnishings, something the millennials have taken to. The kids will continue to come around, he says. “If you go around Brooklyn, people are reusing and recycling antique furniture. With the antique market hitting bottom, it is hard to ignore it. As it bottoms out, kids are going to come back to these things.” There can be a cool factor in reusing something that is old, unique and odd, he added. “Oddity and ugliness is kind of in fashion right now.” Alex Geriner, of Doorman Designs, in New Orleans, began upcycling out of necessity. He had little money to furnish his 19th-century apartment. His need quickly became a business when the furnishings he created out of old wood pieces began flying out the door. “I think for millennials—I am a millennial—they want something with a story tied to it, some sort of bigger meaning. My generation is all about experiences. If they can say, ‘I found this in a dumpster’ or ‘in a roadside flea market,’ any story is an investment for millennials.” Terry Gorsuch, whose side business in Dolores, Colorado, Rustique ReInvintage, involves salvaging old theater chairs, church pews and other novel items, upcycling them and selling them for a tidy profit, says, “There is nothing special about a coffee table from IKEA. All our pieces have a story. They’re from a 1936 theater or an 1895 Grange Hall where farmers and ranchers met.” Gorsuch says he already has some “hipster” millennials buying items like old lockers or other odd pieces that they mix and match. “When you take something and put it back to use, you get a feeling of satisfaction,” he says. “The informality of today allows for the mix-and-match thing,” Merrill says. “Take an old door and repurpose it … Put it up in your house or upcycle it into a table. “What we are missing in our homes is character,” he says. “Repurposing is a very good thing to do.” Yvette C. Hammett is an environmental writer based in Valrico, Florida. Connect at YvetteHammett28@hotmail.com. November 2019

~Margaret Connolly

2 The Happy Thyroid Seven Ways to Keep It Humming by Ronica O’Hara

uch of our day-to-day wellbeing—how energetic we feel, how clear our thinking is and how our body processes food—is governed by the activity of the butterflyshaped, thumb-sized thyroid gland at the base of the throat. When it’s working as it should, life is good. However, about one in eight Americans suffers from a malfunctioning thyroid, and women are five to eight times more likely than men to face the consequences. It’s a delicate balancing act. A thyroid that produces too few hormones makes us feel sluggish and constipated. We gain weight easily, have muscle cramps and experience heavy periods. Hypothyroidism, as it’s called, is linked to chronic fatigue syndrome, infertility and autism in newborns. A 2013 study published in Annals of Neurology found that pregnant women deficient in thyroid hormone are four times more likely than healthy women to produce a child with autism. If the thyroid produces too many hormones, we suffer from hyperthyroidism with a racing heart, irritability, 18

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light periods, unexplained weight loss and insomnia; it can lead to hardening of the arteries and heart failure later in life, according to a study in Circulation Research. The good news is that there are simple and effective strategies that can optimize thyroid function and avoid these potential health setbacks, say experts. Their recommendations:

Keep up mineral levels. The

thyroid needs iodine to churn out hormones, and usually iodized salt or sea salt with natural iodine can supply most of our daily needs of 150 micrograms. Sardines, shrimp, seaweed, yogurt, eggs and capers are also rich in iodine. However, too much of a good thing can tip the balance in the other direction, so practice moderation with super-charged iodine foods like cranberries: A fourounce serving contains twice the daily requirement. In addition, our thyroids need selenium (one or two Brazil nuts a day will do it) and zinc (nuts, legumes and chocolate) to function optimally.

Eat fermented foods. About 20 percent of the conversion of inactive thyroid hormone (T4) into active hormone (T3) takes place in our gut, which makes “good” bacteria critically important. Andrea Beaman, a New York City health coach and author of Happy Healthy Thyroid: The Essential Steps to Healing Naturally, recommends probiotics like cultured vegetables, kimchi, sauerkraut and sourdough bread, as well as prebiotics like root vegetables, plantain, burdock and dandelion root.

Filter drinking water. “Fluo-

ride and chlorine are elements that can block the absorption of iodine into the thyroid,” says Elizabeth Boham, M.D., a functional medicine doctor at the UltraWellness Center, in Lenox, Massachusetts. A reverse-osmosis filter or a high-end pitcher filter will remove chlorine, as well as fluoride, which British researchers have linked to a 30 percent higher rate of hypothyroidism.

Detox cosmetics. Phthalates are

endocrine-disrupting chemicals found in cosmetics, nail polish and shampoos; they are also in plastic toys, and 3-year-old girls exposed to phthalates have shown depressed thyroid function, Columbia University scientists report. Research cosmetics and find toxin-free alternatives at the Environmental Working Group Skin Deep Cosmetics Database. (ewg.org/skindeep).

Wake up easy. About 85 per-

cent of thyroid diseases involve an underactive thyroid, says Beaman, adding that it is often the body’s pushback against frenzied, stressful lifestyles: “The thyroid is literally slowing down—our body is saying, ‘Slow, slow, go slow.’” For a low-key start to the day, she suggests not

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During stress, the body is primed to resist or escape a threat, and … it’s not going to prioritize restorative activities.

healing ways

using an alarm clock if possible, and then doing some long, slow stretching and deep breathing. “It takes just five minutes, and you’re starting the day not in fight-or-flight mode, but in a fully relaxed and fully oxygenated body.”

Talk it out. In Eastern philosophy, the thyroid in the

throat is located at the fifth chakra, the energy center of expression and communication, Beaman says. If we find ourselves either regularly shouting or choking back our words, “it helps, if you want to support your thyroid on a deep emotional level, to express yourself somehow, some way, to someone somewhere,” such as to a therapist, family member or good friend.

Do yoga asanas. “Poses such as plow pose, fish pose,

boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health,” says Stacy Thewis, a registered nurse, certified wellness coach and gut-brain expert in Mellen, Wisconsin. In a study in the Journal of Complementary and Integrative Medicine, 22 women with hypothyroidism that practiced yoga for six months needed significantly less thyroid medication. Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHaraRonica@gmail.com.

Help for a Troubled Thyroid

o verify a possible thyroid condition, consult a doctor, endocrinologist, functional medicine doctor or naturopathic doctor. Ask for a range of tests, not only the standard thyroid-stimulating hormone (TSH) test, but also free T4, free T3, thyroid antibodies for autoimmune reactions, and thyroid-releasing hormone (TRH) tests for a full picture. The standard pharmaceutical approach for hypothyroidism, the most common condition, is the synthetic hormone levothyroxine (Levoxyl, Synthroid, Unithroid) that boosts T4 production; but it can cause depression and weight gain, researchers at Chicago-based Rush University Medical Center report in The Journal of Clinical Endocrinology and Metabolism. Ask also about Armour Thyroid, derived from animal thyroids, that contains both T3 and T4, and is often preferred by functional medicine doctors. Other testing can uncover a reaction to gluten, which is often linked to thyroid dysfunction. “For many with thyroid issues, gluten can provoke an autoimmune response via celiac disease or non-celiac gluten sensitivity,” says registered dietitian nutritionist and health coach Amanda Wikan, of Petaluma, California. If a celiac test is negative, she suggests trying a six-week, gluten-free diet and watching afterward for any signs of non-celiac sensitivity such as headaches, bloating, gas or brain fog. November 2019

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Bird Benefits

Chickens are relatively simple and inexpensive to maintain. They come in a variety of sizes and colors, are easy to bond with and

their entertainment value can’t be underrated. “You will enjoy watching them for hours,” says Andy G. Schneider, of Georgia, the national spokesperson for the Avian Health Program run by the Animal Plant Health and Inspection Service of the U.S. Department of Agriculture who has authored three books on chickens. He says that keeping chickens is also a good way for children to learn responsibility and where their food comes from. He says, “They are living animals that depend on their owners and can live for 10 years or longer.” Backyard flocks readily compost food waste and hunt insects to eat. Their nitrogen-rich droppings and old bedding from the coop can fertilize gardens, or the chickens can be let loose in garden areas to fertilize and weed at the same time. However, they will eat desirable plants, so consider fencing off a fallow section of garden where they can prepare the ground for the next crop. Composting, fertilizing, weeding and pest control are

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ocavores with a hankering for fresh, organic eggs produced close to home have sparked a resurgence in backyard chicken keeping; even people that don’t like omelets are getting in on the trend. It turns out that the little descendants of dinosaurs make fascinating, low-maintenance pets. “You can’t watch a chicken running across the yard and not have your mood lifted,” says Shana Cobin, who has owned chickens for four years. A veterinary staff member, she takes in rescues on her small farm in Foster, Rhode Island. Her current flock of eight chickens has room to forage with a turkey, some goats and sheep. At night, her birds sleep in a predator-proof chicken coop. As a vegan, Cobin gifts the eggs to others. “It’s gratifying to give eggs to friends and family who might otherwise buy eggs from factory farms,” says Cobin. “It’s as if I’m helping those hens, too.” Those country chickens could be city chickens—if the municipality allows. An increasing number do, with a few rules. Roosters aren’t usually allowed (think crowing at 4 a.m.); the number of hens is limited; and they can’t roam the neighborhood. Local ordinances vary widely and change frequently, so be sure to get the facts for each area.

benefits that even matronly hens that have slowed egg production still provide. The miracle of producing an egg is a journey of its own. Rarely does a child— or grownup—squeal with as much glee as when the pet hen lays her first egg. Add the excitement of double-yolkers and tiny, yolkless “fairy eggs”, and collecting the hens’ bounty is a daily adventure.

Drawbacks

Like all pets, chickens need regular maintenance. They can get parasites such as mites or worms, or become sick. But the hardest thing about maintaining chickens is keeping them safe, according to Lisa Steele, a rural Maine farmer and author of 101 Chicken Keeping Hacks From Fresh Eggs Daily: Tips, Tricks, and Ideas for You and Your Hens. “No matter where you live, there is something that wants to kill or eat your chickens. A secure coop and run or pen are important,” Steele says. The family dog, fox, coyotes, raccoons, owls and hawks are just some of the many potential predators. If a rooster is in the flock, he instinctively protects hens from perceived danger—great for predators, but not necessarily a desirable pet. They crow louder, earlier and more often than most would expect. Unless eggs to hatch are wanted, no rooster is needed.

Chicken Facts n Newly hatched chickens are “chicks”. The young males are cockerels, the young

females are pullets. After one year, they are roosters and hens.

n Chickens see in color and can see UV rays, according to FreshEggsDaily.com. They have

one eye sighted in for distance and one for close-up vision so that they can look for seeds and bugs on the ground while simultaneously searching the sky for aerial predators.

n The life expectancy of a hen varies from three to 12 years, depending on size, breed

and safety from predators.

n Roosters instinctively protect hens from predators or any perceived danger (includ-

ing people) by sounding an alarm, and then facing the danger as hens run and hide. n Roosters have been known to ward off predators or die trying. n A rooster is not needed for hens to lay eggs. n Hens begin laying eggs as early as 16 to 20 weeks and have variable production,

depending on breed and amount of daylight. Egg production can continue through life, but slows after about 3 years old (Tinyurl.com/ChickensStopLaying). n Egg shell color can be white, pink, blue, green, brown or speckled, but it’s determined

by genetics and will remain basically the same throughout a hen’s life (Tinyurl.com/ EggShellColorDetermination).

n Fresh eggs have a coating that prevents bacteria from entering the pores of the shell.

If eggs are washed, they must be refrigerated (Tinyurl.com/WashedOrUnwashedEggs).

Starting a Flock

After selecting breeds, a new flock can be started with adult hens or chicks from a hatchery or breeder. Steele points out that it’s important to get chicks from a reputable breeder and start them off with good-quality feed, room to exercise, fresh air and clean water. Coops can be built from plans or purchased. There is a trendy industry for palatial coops replete with window boxes, but the necessities include enough space for each chicken, roosting bars to sleep on, nesting boxes to lay eggs, good ventilation and predator-proofing. “The curtains, wallpaper and twinkle lights are fun, but not necessary,” says Steele. Julie Peterson lives in rural Wisconsin with her husband, dogs and chickens. Contact her at JuliePeterson2222@gmail.com.

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Mind Over Mouth

ZENFUL EATING Mindful Meals in Quiet Gratitude by April Thompson

n Zen monasteries, the head cook (known as the tenzo) is one of the most important positions a monk can hold; Eihei Dogen, founder of Soto Zen, one of the longest-established sects of Buddhism, said this is “because the position requires wholehearted practice.” In the 13th-century volume Instructions for the Zen Cook, Dogen wrote, “In preparing food, it is essential to be sincere and to respect each ingredient, regardless of how coarse or fine.” Rituals around food are an important element of Buddhism, as with many spiritual traditions. But we don’t have to be a Buddhist or a practiced meditator to learn how to cook more mindfully, enjoy meals more fully and eat in better balance. “Cooking can be a meditation. We cook with all our senses: We taste, touch and listen to determine if the pan is hot enough. You just have to be mindful,” says Jean-Philippe Cyr, author of The Buddhist Chef: 100 Simple, Feel-Good Vegan Recipes. “Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying attention while you chop. These things

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are the foundation of a great meal,” says Gesshin Claire Greenwood, an ordained Zen priest in San Francisco. Greenwood trained in Buddhist monasteries in Japan for more than five years, experiences she draws from in her recent memoir and cookbook Just Enough: Vegan Recipes and Stories from Japan’s Buddhist Temples. While vegetarianism is encouraged in all schools of Buddhism and most monasteries abstain from meat, it is not a strict requirement. Cyr, a vegan and practicing Buddhist of 20 years, takes seriously the concept of ahimsa, or “do no harm”, as a chef. “Veganism and Buddhism share the common value of compassion—compassion towards animals, as well as the Earth. Climate change caused by meat consumption causes a lot of harm, too,” says Cyr, of rural Quebec, Canada. The “middle way” is an important Buddhist principle in the kitchen—striking the balance between indulgence and deprivation—the “just enough” in Greenwood’s cookbook title. “It’s important to use enough salt so that the food tastes good, but not so much that it’s overpowering. When we shop for food or eat a meal, we can also pay attention to when we’ve had enough,” she says.

Mindful eating can open up a beautiful new relationship to food, says Jan Chozen Bays, a Zen Buddhist priest and co-abbot of Great Vow Zen Monastery, in Clatskanie, Oregon. “This country is in an epidemic of out-of-balance eating. People are stressed out and fearful about eating, but cooking and eating should be inherently pleasurable human activities,” says Bays, the author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. “In Zen practice, mindful rituals help us learn to be present and peaceful during meals.” Mindful eating is not about restrictions, but rather about curiosity and investigation—an adventure for the senses, says Bays. “Research shows that diets don’t work, as they rely on external sources rather than helping you to go inward and tap into the innate wisdom of your body.”

Tuning In at Mealtime Rushing through meals mindlessly, we’ve become deaf to our body’s own signals of satiety, says Bays. “Go to the supermarket when you’re hungry, and head to the perimeter where the real food is and stop and ask your body, ‘Would you like oranges? Would broccoli be good for us?’ Tune into your cellular hunger,” she says. At the Great Vow Zen Monastery, the first morning meal is conducted in silence, along “with a prayer to bring gratitude for the food and to all living beings whose life flows to us in our food,” says Bays, adding that research shows ceremonies and moments of reflection lead

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Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying attention while you chop.

conscious eating

photo by by Samuel Joubert

to more mindful, healthy eating. “Instead of talking on the phone, try cooking in silence. Drawing your awareness to details like the smell of basil, the color of tomato and the touch of the spoon brings so much richness to the act of cooking,” says Bays. Such a focus leads to a sense of appreciation for the ingredients of meals and life, says Myoju Erin Merk, a priest at the San Francisco Zen Center. “Making a meal is an active extension of our ‘sitting’ (meditation) practice.”

Cooking Like a Zen Master For the dressing: 1 (¾-inch) piece fresh ginger, minced 1 clove garlic, minced Pinch of sea salt 2 Tbsp tahini 1 Tbsp soy sauce 1 Tbsp lemon juice 1 Tbsp maple syrup 1 Tbsp olive oil Garnish:

Connect with Washington, D.C. freelance writer April Thompson at AprilWrites.com.

The Zen of Food

ere are a few simple tips from Buddhist priests and cooks on making mealtime more mindful. Have a mid-meal gut check, suggests Jan Chozen Bays. “When your stomach feels three-quarters full, have a conversation with a friend or have something to drink before continuing to eat. Often you will find after 20 minutes you are actually full,” says the author and priest. Myoju Erin Merk, a priest at the San Francisco Zen Center, suggests setting a phone timer in the kitchen to mark it as a practice time to tune into the senses. “Try to slow down and notice what’s happening as you cook. Try to stay with the sensory experience and not judge everything, like whether the carrot is cut right. It can be a very relaxing and peaceful way to work in the kitchen.” Make the first few sips or bites of a meal mindful, spending the first few moments in silence if possible, says Bays. “Working quietly with that pile of carrots or onions, you have space to focus on just one task,” adds Merk. Incorporating all of the five tastes of Buddhism—salty, sweet, sour, bitter and umami (savory)—is another way to bring meals in balance, according to author and priest Gesshin Claire Greenwood. “Having all of these flavors represented makes a meal feel balanced and satisfying.”

Pumpkin seeds Microgreens

Buddha Bowl Cookbook author Jean-Phillippe Cyr says, “I love bowl recipes: they’re generous and colorful, and they let us get creative. Layer grains or cereals, vegetables, legumes and dressing, and voilà! That’s all there is to it.” Pumpkin seeds are an incredible source of protein, and tahini contains more protein than milk. Healthy cooks will be sure to keep this tahini dressing recipe close, because they can use it in everything. Yields one bowl 1 sweet potato, peeled and diced 2 dried figs, sliced 2 Tbsp olive oil Salt, to taste 1½ cups cooked quinoa ¼ cup frozen shelled edamame, cooked

Preheat the oven to 350° F. Place the sweet potato and figs in a baking dish. Drizzle with oil, then season with salt and bake for 30 minutes. Place the ginger, garlic and salt in a mortar (preferred) or blender, then mash the ingredients together. Transfer to a bowl and add the tahini, soy sauce, lemon juice, maple syrup and oil. Stir to combine. Place the sweet potatoes and figs in a large serving bowl. Add the quinoa and edamame. Drizzle with the dressing and garnish. Serve immediately. Tip: For those that can’t digest raw garlic, don’t use it, or cook it before adding it to the dressing.

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his Thanksgiving, there’s something to be especially thankful for—gratitude itself. Emerging research shows gratitude to be one of the easiest, most effective ways to kickstart happiness and well-being. “The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late,” says Giacomo Bono, Ph.D., an assistant professor at California State University, in Dominguez Hills, and co-author of Making Grateful Kids: The Science of Building Character. It’s also never too early to “plant” it: Even toddlers love to parrot, “Thank you.” Research by Bono and others shows kids that are grateful are happier, more engaged and studious, and less envious, depressed, materialistic and prone to violence. It can be taught: After one week of daily 30-minute lessons on gratitude, 8- to 11-year-olds wrote thank-you notes for a PTA presentation that were 80 percent longer than notes by kids that didn’t have the lessons. To instill gratefulness in a child:

Be grateful and show it.

“Kids are more likely to do something if they see adults around them doing

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it,” says Bono. “Being specific with your words helps, too, because it shows what behavior mattered to you and why.” Adds psychologist Mary Jo Podgurski, founder and president of the Academy for Adolescent Health, in Washington, Pennsylvania: “If we express our gratitude by making eye contact, with sincerity and by providing an example of how much we are appreciative, the words are empowered. Telling the grocery clerk, ‘I really like the way you packed my berries on top. Thanks for taking the time to be careful with my purchases,’ will light up the clerk’s face.” That can translate into a child not simply saying, “Thank you” to a grandparent for birthday money, but also explaining how excited they are about the game they plan to buy with it.

Enact a small daily ritual.

“It’s also good for families to come up with gratitude rituals,” says Bono. “Everyday conversations about the good things and people we have or encounter in life, and being specific with words, helps young children understand the connection between kindness and feeling grateful better.” For writer Judy Gruen’s family in Los Angeles, this means a morning prayer:

“When we wake up in the morning, the first words we say are those of gratitude that we have awakened and have the opportunity for a new day.” At dinner time, some families play “a rose, a thorn, a bud”—with each person saying what happened that day that they’re grateful for, what problems came up and what they’re looking forward to. As a bedtime ritual, Heidi McBain, a counselor and author in Flower Mound, Texas, follows a routine with her two children that includes “reading, checking in about their day—the good/bad/ugly—and at least one thing they are grateful for from their day. And I often share mine, as well!”

Make gratitude fun.

By getting creative, we can make kids’ expressions of gratitude even more enjoyable. Business coach Kristi Andrus, in Denver, says that her family toasts a lot at mealtime, raising their glasses and clinking them. “Our toasts are simple, ‘Today I’m grateful, thankful, or happy to share ________.’ [fill in the blank]. The kids love it and the parents always smile at what the kids bring up.” Charlene Hess, in Eagle Mountain, Utah, a blogger and homeschooling mom to seven kids, has set up a gratitude door with a sticky note added each day from each child. “This really helps the kids become more aware of all the good things in their lives, particularly as time goes on and they have to get more creative with their responses.” “A rampage of appreciation” is what Jeannette Paxia, a motivational speaker and children’s book author in Modesto, California, does with her five children: “We spend 10 minutes walking around and appreciating all we see. My children love it!” In the home of northern New Jersey therapist Shuli Sandler, when one family member shows gratitude to another, a coin is put in a jar. “When it is full, the whole family can go out and do something together, like grab ice cream or something fun—remembering of course to say thank you,” she says.

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COMMUNITY ENNEAGRAM – Create community by understanding the depth of your personality and potential. Call for a free personality profile. Wednesdays and Saturday (1st and 3rd). 7-8pm. Free. 535 North Hwy 101, Solana Beach. Call first: 760-715-2122. Michael Mitchell with BodySolutions101.com.

HELP WANTED ADVERTISING SALES – Natural Awakenings magazine is looking for experienced advertising salespeople in the San Diego area to help others grow their business. Commission-based. Full- or part-time. Unlimited potential. 760-436-2343. Publisher@ NA-SD.com.

Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHaraRonica@gmail.com.

Gratitude-Building Resources

Gratefulness.org: Essays, practices and resources for grateful living. Making Grateful Kids: Advice from leading researchers at Psychology Today: Tinyurl.com/MakingGratefulKids. How to Teach Gratitude to Tweens and Teens: Tinyurl.com/TeachingGratitudeToTeens. TED talks playlist: Videos that inspire gratitude: Ted.com/playlists/206/give_thanks. Research on gratitude in children: Tinyurl.com/YouthGratitudeProject.

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Sustainable Skiing

Eco-Practices Grow on Winter Slopes

From mountain peaks to base lodges, many alpine ski resorts are working to reduce the environmental impact of their operations. Skiers will discover that sustainability is the watchword at a growing number of facilities, with a focus on reducing energy usage and cutting back on waste. In Vermont, Killington Resort uses four offsite solar farms, as well as the AllEarth Solar tracking system that rotates panels using GPS technology to produce enough energy to run all the lifts for the resort and nearby Pico Mountain for the entire season (Killington.com). To prepare for this winter, Bromley Mountain upgraded its snowmaking system with state-of-the-art, variable-frequency drive motors to conserve energy. Stratton Mountain Resort will now offer drinking straws by request only and feature a bamboo option; retail shops have switched to bags made of 100 percent recycled paper. Aspen Snowmass, in Colorado, has begun us-

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ing a dirt-based pipe at its Buttermilk section to reduce snowmaking, saving more than $15,000 in electricity and 4 million gallons of water each year. Winter Park has installed a small wind turbine at the top of Parsenn Bowl to power its lift shack there. Arapahoe Basin, Copper Mountain and Purgatory are among the many resorts in the state that offer carpooling incentives for skiers (ColoradoSki.com). After pledging in January to expand on energyefficient operations, seven state ski trade associations—Ski Vermont, Colorado Ski Country USA, Ski Utah, Ski California, Ski Areas of New York, Ski New Mexico and the Pacific Northwest Ski Areas Association—along with 70-plus other organizations and companies of the Outdoor Business Climate Partnership gathered on Capitol Hill in May to “advocate for immediate and bipartisan climate action, specifically, putting a price on carbon” (SnowSports.org). Families can forego the expenses, travel time and Earth impacts of alpine skiing by turning to the crosscountry version. A few inches of snow and strapping on longer, thinner skis can transform a flat or gently hilly park, wooded trail or spacious backyard into a quiet, serene, eco-playground. “This low-impact exercise delivers amazing cardiovascular benefits, works all the major muscle groups, challenges your balance, keeps your joints healthy and is good for your mental health,” according to CrossCountrySkiColorado.com.

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eco tip

community resource guide

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Seven years without a cold?

sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.” Some users say copper stops nighttime stuffiness if used just before bed. One man said, “Best sleep I’ve had By Doug Cornell in years.” ore and more people are He asked relatives and friends to try Copper can also stop flu if used early saying they just don’t get it. They said it worked for them, too, so and for several days. Lab technicians colds anymore. he patented CopperZap™ and put it on placed 25 million live flu viruses on They are using a new device made the market. a CopperZap. No viruses were found of pure copper, which scientists say Now tens of thousands of people alive soon after. kills cold and flu have tried it. Nearly Dr. Bill Keevil led one of the teams viruses. 100% of feedback confirming the discovery. He placed Doug Cornell said the copper millions of disease germs on copper. invented the stops colds if used “They started to die literally as soon as device in 2012. within 3 hours after they touched the surface,” he said. “I haven’t had a the first sign. Even People have used it on cold sores single cold since up to 2 days, if they and say it can completely prevent ugly then,” he says. still get the cold it outbreaks. You can also rub it gently on People were is milder than usual wounds or lesions to combat infections. skeptical but EPA and they feel The handle is New research: Copper stops colds if used early. and university better. curved and finely studies demonstrate repeatedly that Users wrote things like, “It textured to improve viruses and bacteria die almost instantly stopped my cold right away,” and “Is contact. It kills germs when touched by copper. it supposed to work that fast?” picked up on fingers That’s why ancient Greeks and “What a wonderful thing,” wrote and hands to protect Egyptians used copper to purify water Physician’s Assistant Julie. “No more you and your family. and heal wounds. They didn’t know colds for me!” Copper even about viruses and bacteria, but now we Pat McAllister, age 70, received kills deadly Dr. Bill Keevil: do. one for Christmas and called it “one Copper quickly kills germs that have cold viruses. Scientists say the high conductance of the best presents ever. This little become resistant to of copper disrupts the electrical balance jewel really works.” Now thousands of antibiotics. If you are near sick people, in a microbe cell and destroys the cell users have simply stopped getting colds. a moment of handling it may keep in seconds. People often use CopperZap serious infection away from you and So some hospitals tried copper touch preventively. Frequent flier Karen your loved ones. It may even save a life. surfaces like faucets and doorknobs. Gauci used to get colds after crowded The EPA says copper still works This cut the spread of MRSA and other flights. Though skeptical, she tried it even when tarnished. It kills hundreds illnesses by over half, and saved lives. several times a day on travel days for of different disease germs so it can Colds start after cold viruses get in 2 months. “Sixteen flights and not a prevent serious or even fatal illness. your nose, so the vast body of research sniffle!” CopperZap is made in America of gave Cornell an idea. When he next Businesswoman Rosaleen says pure copper. It has a 90-day full money felt a cold about to start, he fashioned when people are sick around her she back guarantee. It is $69.95. a smooth copper probe and rubbed it uses CopperZap morning and night. “It Get $10 off each CopperZap with gently in his nose for 60 seconds. saved me last holidays,” she said. “The code NATA13. “It worked!” he exclaimed. “The kids had colds going round and round, Go to www.CopperZap.com or cold never got going.” It worked again but not me.” call toll-free 1-888-411-6114. every time. Some users say it also helps with Buy once, use forever. ADVERTORIAL 31 November 2019

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