Natural Awakenings Metro Phoenix & Northern Arizona, January 2021 Edition by Natural Awakenings Metro Phoenix & Northern Arizona

EE R HEALTHY LIVING F

HEALTHY

PLANET

SPECIAL EDITION

HEALTH & WELLNESS

LOSE WEIGHT

AND GAIN HEALTH IN 2021

SIMPLE WAYS TO

BLESS A HOME

TIPS FOR MANAGING

ECO-ANXIETY

FITNESS TRENDS

FOR 2021

January 2021 | Metro Phoenix & Northern Arizona Edition | NaturalAZ.com

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MAGNESPHERE Full Body Magnetic Resonance Therapy. This FDA registered therapy device immerses the body for one hour in gentle precise magnetic fields that are specific for the identified injured tissue(s) resulting in a rebalancing of the tissue frequencies which allow them to heal.

Other therapies available: Medsonix Wave Therapy • PEMF • LED Light Therapy Photon Lymphatic Therapy • True Rife Microcurrent Therapy • Ionic Cleanse Foot Detox Acuscope/Myopulse Therapy • NormaTec Compression Therapy • Electrodermal Screening • Laser Detox OUR THERAPIES HAVE HAD PROVEN SUCCESS FOR THOSE EXPERIENCING: Allergies • Alzheimer’s • Ankle Sprains • Anxiety • Arthritis Autism • Auto Immune Disease • Back Pain • Bone Fractures • Bursitis • Carpal Tunnel Syndrome • Chronic Infections • Chronic Fatigue Depression • Edema • Headaches • Heavy Metal Exposure • Herniated Disc • High Blood Pressure • Hip Problems • Incontinence Inflammation • Joint Pain Low Energy • Lupus • Lyme Disease • Lymphatic Toxicity • Migraines • Morten’s Neuroma • Multiple Sclerosis Neck Pain • Nerve Damage • Neurological Disorders • Neuropathy • Osteoarthritis • Parasites • Parkinson’s Disease • Poor Detoxification Post-Concussion Syndrome • Post-Surgical Healing • Prostate Problems • PTSD • Shoulder Problems • Skin conditions and Sensitivities Sleep Problems • Stress • Stroke Traumatic Brain Injury • Urinary Problems • Weakened Immune System • Whiplash • Wound Healing

VISIT NATPAINTREAT.COM TO SEE VIDEOS AND LEARN MORE

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IN POSITION TO HELP OTHERS! Health care is one of the fastest growing industries in the United States and Parker University’s health and wellness degrees are a great option for anyone wanting to help improve the lives of others through natural, non-invasive health and wellness. Is a career helping through natural health and wellness for you? Do you want to bring your career and practice to the next level? Check out these degrees Parker University has to offer. • Master of Science — Functional Nutrition • Master of Science — Strength and Human Performance • Master of Science — Neuroscience • Master of Science — Clinical Neuroscience • Bachelor of Science — Psychology • Bachelor of Science — Integrative Health Parker University has been named the second fastest growing university in North Texas and the forth fastest in the state of Texas. For more information on these or other degrees at Parker University or to speak to an advisor today, call us at 800.637.8337 or email us at askparkeradmissions@parker. edu. Ready to apply? Go to Parker.edu today! Accreditation Parker University is a not-for-profit university and is regionally accredited by the Southern Association of Colleges and Schools Commission on Colleges.

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Natural Awakenings is a family of 50+ healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 14 INTEGRATIVE

HOSPITAL CARE

Medicine Embraces Holistic Modalities

18 CLIMATE ANXIETY Navigating Our Emotions as the Planet Changes

20 STAYING FIT IN 2021

Workout Trends Bend to the Times

22 HEALING THE WHOLE CHILD

Holistic Pediatricians Go Beyond Meds

24 HEALING PETS

HOLISTICALLY

Integrative Vets Treat Root Causes

26 FRUGAL WELLNESS Healthy Living on a Tight Budget

27 IT DOESNâ&#x20AC;&#x2122;T GET MUCH CHEAPER THAN FREE!

28 CREATE FOOD ART ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please email PhoenixAds@NaturalAZ.com. Deadline for ads: the 10th of the month.

EDITORIAL SUBMISSIONS

Email articles, news items and ideas to: PhoenixEditor@NaturalAZ.com. Deadline for editorial: the 10th of the month.

CALENDAR SUBMISSIONS

Submit calendar events online at NaturalAZ.com. Deadline for calendar: the 10th of the month.

REGIONAL MARKETS

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WITH SPROUTED SPELT ARIZONA WINTER VEGGIE FLATBREAD

32 LOSE WEIGHT

WITHOUT DIETING

How to Eat to Feel and Look Your Best

33 HOUSE BLESSINGS

for Clearing and Protecting Spaces

DEPARTMENTS 10 global briefs 11 health briefs 12 business spotlights 13 eco tip 18 green living 20 fit body 22 healthy kids

24 26 32 33 34 35 36 38

natural pet healing ways conscious eating inspiration visit us online classifieds business directory farmers' markets January 2021

HEALTHY LIVING HEALTHY PLANET

letter from publisher

Kindness

PHOENIX & NORTHERN ARIZONA EDITION PUBLISHER Tracy Patterson, BSc, MES DESIGN & PRODUCTION Patrick Floresca COPY EDITOR Sara Gurgen WEBSITE Locable Kyle Hass

NATIONAL TEAM CEO/Founder COO/Franchise Sales Art Director Layout Financial Manager Asst. Director of Ops Digital Content Director National Advertising Administrative Assistant

Sharon Bruckman Joe Dunne Josh Pope Gabrielle W-Perillo Yolanda Shebert Heather Gibbs Rachael Oppy Lisa Doyle-Mitchell Anne-Marie Ryan

had an interesting call with a technology provider the other day. My email wasn’t working, so I went about the arduous task of trying to fix the problem, which I was ultimately not able to do. I then had to summon up the energy to make the “call” to get some help. As many of you know, this can be quite a process! Alas, this time was no different, and the nice young man was indeed good natured about the whole affair as he kept asking me if I saw this or that, and I kept saying that I couldn’t see what he was talking about. This went on for a while until he realized I didn’t have administrative access to my own email. So that was the first thing he set about fixing. In the meantime, I mentioned that it must be challenging to work with people like myself who don’t know enough about technology to understand all of what he’s talking about. His response was: “Well, I get two kinds of people on the line: those who want and take my help, and those who shout at me. I’m just happy that you’re someone who doesn’t shout at me!” I found that to be an interesting answer. He wasn’t concerned with how long it took, or how many times he had to explain something. In other words, he had all the patience in the world. He cared only about the fact that I wasn’t yelling at him! I told him that in the past I had fallen into the trap of getting angry at the person on the phone because I was frustrated that something wasn’t working, but I learned that it didn’t get me any closer to resolving the problem and that, after all, the person on the other end of the line was trying to help—it wasn’t that person’s fault that something went wrong with the technology. The phone call went on, and we were both relaxed and simply jumping through all the hoops to get the problem rectified. At one point, he asked again for a password (one of a number of passwords I had changed while I on the phone with him), and I laughed and said that I couldn’t remember it! His response was: “It’s so nice to hear a customer laugh!” I couldn’t believe it; I thought for sure by this time he’d be getting impatient with me, but no, he just waited for me to figure it out and gently said that it would be a good idea to write down these new passwords for future use. We eventually got it all sorted out, and my email worked! And without one harsh word from either of us. This experience was a reminder to me to always be kind to people, no matter what the situation is. The effect we have on others is more dramatic than we might think.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please contact us to find a location near you. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

DEADLINE REMINDER! Please note that all deadlines (advertising and editorial) are the 10th of the month prior to the edition being published. For example, January 10 is the deadline for all February edition submissions.

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

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January 2021

Techno-Threads

global briefs

New Fabric Generates Solar Energy

Smiling Makes for More Positive Thoughts

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According to research from the University of South Australia published in Experimental Psychology, the act of smiling and moving facial muscles can trick our mind into taking a more positive attitude. The study evaluated a real smile as well as an artificial one induced when participants held a pen between their teeth, finding that in either case, this facial muscular activity alters our perception of facial and body expressions and generates more positive emotions. The research found that the practice of forcefully smiling will stimulate the amygdala, the emotional center of the brain, which releases neurotransmitters to encourage an emotionally positive state. By inducing the brain into perceiving stimuli as happy, the mechanism could potentially be used to boost mental health.

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Hours: TUES-FRI 11a- 5p; SAT 10a- 3p, Closed Sunday & Monday Online store: www.SWHerb.com/shop

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Scientists at the Swiss Federal Laboratories for Materials Science and Technology have developed a material that works like a luminescent solar concentrator for producing energy directly where needed that can even be applied to textiles. Because people are constantly on the move and dependent on a power supply to recharge smartphones, tablets and laptops, the needed electricity will come from our clothing by means of the new polymer applied on textile fibers, jackets and T-shirts. Based on amphiphilic polymer co-networks already available on the market in the form of silicone-hydrogel contact lenses, this new material is permeable to air and water vapor, as well as flexible and stable. The luminescent solar concentrators capture and transfer diffuse ambient light to a solar cell that converts it into electrical energy. By adding two different luminescent materials to the gel tissue, the solar concentrator becomes flexible, preventing the textile to which it is attached from becoming brittle or susceptible to cracking, or accumulating water vapor in the form of sweat. srikalyanexportindiacom

Winning Grins

Ill Wind

Nitrous Oxide Hastens Global Warming

Rising nitrous oxide (N20) emissions are jeopardizing the climate goals of the Paris Climate Agreement, according to a study published in the journal Nature, which was spearheaded by professor Hanson Tian at Auburn University, and included scientists from 48 research institutions in 14 countries. Researchers report that the growing use of nitrogen fertilizers in worldwide food production is causing the alarming increase in atmospheric concentrations of this greenhouse gas, which is 300 times more potent than carbon dioxide and remains in the atmosphere for more than 100 years. N20 is considered the most significant human-induced agent depleting the stratospheric ozone layer. Notably, the study shows that the colorless gas has risen 20 percent from pre-industrial levelsâ&#x20AC;&#x201D;from 270 parts per billion (ppb) in 1750 to 331 ppb in 2018â&#x20AC;&#x201D;with the fastest growth observed in the last 50 years, due to emissions from human activities.

health briefs

Try Ashwagandha for Anxiety

FEBRUARY

Heart Health Plus: Conscious Relationships Eco-Friendly Weddings Mindfulness & Meditation

Storyblocks.com

In just the first month of the 2020 pandemic, the use of antianxiety medications increased by 34 percent among Americans, according to pharmaceutical surveys. Because select serotonin reuptake inhibitors (SSRI) in particular tend to lose their effectiveness over time, some sufferers may take heart in a new study in Current Clinical Pharmacology. Iranian researchers gave one gram of ashwagandha root extract (Withania somnifera) each day for six weeks to 22 patients with generalized anxiety disorder and a placebo to a second group of 18. People in both groups were also put on SSRIs. Anxiety scores for the ashwagandha group improved by week two and kept improving during the study, significantly outperforming the scores of the control group. The extract was considered safe and free of side effects.

MARCH

Improve Muscle Strength with Schisandra

Plus: Regenerative Health Care Plant Medicine for Mental Health Indoor Kitchen Garden

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Schisandra chinensis, an ornamental, woody vine with pink leaves and bright red berries, has long been used as an adaptogen in China and Russia to lower stress, improve immunity and enhance energy. Korean researchers in a new study in Phytochemical Reviews report it may also be a boon for aging muscles. They tested 45 post-menopausal women that were given 1,000 milligrams of Schisandra chinensis or a placebo for 12 weeks. Compared to the control group, the Schisandra group had significantly increased quadriceps muscle strength and lower lactate levels, indicating greater endurance.

Regenerative Organic Farming

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Try Ginger Extract for Hay Fever For people suffering from the miseries of allergic rhinitis, better known as hay fever, ginger extract can be just as effective as the popular pharmaceutical product loratadine (Claritin), concludes a study from Thailandâ&#x20AC;&#x2122;s Thammasat University. Eighty hay fever patients were given either 500 milligrams of ginger extract or loratadine. After three and six weeks, the ginger groupâ&#x20AC;&#x2122;s improvements in nasal symptoms and quality of life matched those of the loratadine group, but those taking ginger had fewer side effects such as drowsiness, fatigue, dizziness and constipation.

APRIL

Climate Change Health Impacts Plus: Healthy Home Body Detoxes & Cleanses Eco-Athletes

CONNECT WITH OUR READERS THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER

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January 2021

Phoenix Biological Change Your Mind, Dentistry Change Your Life

business spotlights

by Maryam Hamdan

by Mecca Wagner-Brown

indful InnerChange offers alternative therapy to help clients harness the power of the mind to start living their best life. Offering hypnotherapy and cognitive behavioral modification, with enhancement options of guided meditation, qigong and yoga, enables the Mecca Wagner-Brown Chandler-based practice to create customized programs that suit each client’s level of comfort. What is hypnotherapy? Contrary to what is seen in movies and stage acts, it is the process of using hypnosis to interact with the subconscious mind in an open, reflective way to create positive change in a person’s life. To be effective, there must be a strong desire to change and willingness to submit to a deep state of relaxation where one always has control and can always hear what’s going on. Hypnosis is a natural altered state of consciousness that can be deeper than some states that are commonly experienced, such as falling asleep, meditating/praying, engaging fully in a movie, driving and “losing time,” or focusing intently on a work or school project. A hypnotherapy client will experience a deep sense of relaxation, drifting in and out of a sleep-like state, and will hear the therapist’s voice for guidance in visualization and positive change suggestions. Although the client may not recall specifics, he or she is always in control. Two common reasons to consult a hypnotherapist are for smoking cessation and weight management. Other reasons to consider hypnotherapy and other alternative therapies are social anxiety, generalized anxiety, self-esteem challenges, fears/phobias, pain management, mood, habit breaking, grief, insomnia, motivation/ concentration, and so much more. Whatever the reason, Mindful InnerChange has complete programs to simplify the process and lay out a plan with an end goal. We all wish there were a “magic pill” we could take to make things better, but unfortunately there is not one, except in stories. However, there is something we can do to help ourselves: We can change our mind to change our life. Mecca Wagner-Brown is the owner of Mindful InnerChange, located at 3100 W. Ray Rd., Ste. 261. For more information, call 480-4828925 or visit MindfulInnerChange.com. See ad, page 23. 12

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oing to the dentist shouldn’t be agonizing. Unfortunately, however, many of us have had bad experiences. One reason this is so is because many dental providers only look to treat the teeth. They often forget that the teeth are part of a much bigger and wholesome picture: the person! Dr. Maryam Hamdan Holistic dentistry focuses on the individual. Holistic dentists make sure all their patients’ needs are met and they are comfortable during their visits. At Phoenix Biological Dentistry, each treatment is designed to personally fit our patients and their dental needs. Everyone undergoes their own treatment process, and our biological approach helps us discover the best choice for each patient’s whole body. As technology is advancing, Phoenix Biological Dentistry is letting go of old, uncomfortable procedures and adopting newer, efficient ones. For example, we have done away with the idea of taking physical impressions by loading patients’ mouths with putty. Research has shown it to initiate gag reflex, making it a very uncomfortable experience. We have digital scanners, which take multiple pictures of the tooth/teeth or supporting tissue in question, and we use that to build an image of patients’ mouths. We also use intraoral cameras to aid us in showing patients different areas in their mouths, so that they can actively participate in treatment designing and planning. In addition, we use electric handpieces instead of the air-driven ones in order to give us better control of the speed with which they rotate. This enables us to avoid directing excessive heat/damage to the tooth. And we have acquired a low-dose 3D-imaging scanner to minimize radiation exposure for us and our patients. Along with making sure our technology is up to date, safe and efficient, we focus on building a dentist-patient relationship built on trust and respect. Maryam Hamdan, DMD, is the owner of Phoenix Biological Dentistry and one of only three dentists in Phoenix who is SMART (safe mercury amalgam removal) certified through IAOMT (International Academy of Oral Medicine and Toxicology). She is an avid swimmer, and enjoys the outdoors with her husband and son. Phoenix Biological Dentistry is located at 301 E. Bethany Home Rd., Ste. A-132. For more information or to make an appointment, call 602-900-1857 or visit PhxBiologic.com. See ad, page 6.

eco tip

Slow Fashion

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Mending to Extend the Life of Clothing

Globalization and cheap labor have lowered clothing prices so much that many people view garments as disposable—a phenomenon called “fast fashion”. Magazines and other influencers create demand for trendy items each season, inciting us to overfill our closets and toss last year’s fads, leading to a more than doubling of worldwide consumption since 2000. It’s a vicious cycle with a huge pollution footprint. The textile industry expels about 1.2 billion tons of CO2 per year. According to the United Nations Environment Programme, the fashion industry produces 10 percent of humanity’s carbon emissions and 20 percent of global wastewater. Every second, the equivalent of one garbage truck of textiles is either landfilled or burned. Polyester, a petroleum-based plastic found in about 60 percent of garments, doesn’t break down in the ocean, where half a million tons of microfibers end up every year. It takes about 2,000 gallons of water to manufacture just one pair of jeans, and textile dyeing is the second largest polluter of waterways. To embrace a more sustainable lifestyle, reject fast fashion; buy good-quality, longer-lasting garments; and mend them to prolong their useful life. Whether it’s reattaching a button,

patching a worn sleeve or sewing a hem, mending is a way to love and care for clothing and reject the notion that new is always better. Another option is to rely on a local seamstress or tailor to take care of mending needs. For the do-ityourselfer, there are many ingenious products available besides needle and thread to help complete simple repairs—iron-on patches, fusible interfacing, mending glue and tape—as well as helpful instructional online videos and sewing classes at local fabric stores. SewGuide.com is an excellent resource for step-by-step instructions and creative ideas. Building upon the vintage-wear market, a new trend has emerged called visible mending. In the past, mended clothes might have been interpreted as exposing a family’s lack of funds or status, but today it’s a concept we proudly embrace. Mending a hole or tear with embroidery is a great way to add whimsy and creative expression. By incorporating colorful threads and fancy stitching techniques, as well as beads, decorative buttons, ribbons and appliqués, we can turn off-the-rack items into unique, wearable art. To cover stains, consider using fabric paint to add a pretty flower or bold political slogan. January 2021

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Integrative Hospital Care Medicine Embraces Holistic Modalities by Marlaina Donato

hirty years ago, hospital patients were treated for symptoms based on the Western medical model, and holistic modalities were excluded, largely due to a lack of reliable scientific studies. More recently, because of promising research, the traditional template is expanding. The Academic Consortium for Integrative Medicine & Health encompasses 75 university health centers and health systems that offer integrative approaches—a remarkable seven-fold increase in 21 years. America’s top hospitals, including the Memorial Sloan Kettering Cancer Center, the Mayo Clinic, the Duke University Medical Center and the Yale New Haven Hospital, now offer therapies such as acupuncture, reiki, homeopathy, touch therapy, yoga, clinical aromatherapy and chiropractic.

According to a report in Advances in Medical Education and Practice, nearly half of Americans receiving medical care use alternative medicine (although 80 percent don’t inform their doctors) and physicians agree on the importance of further research and training in such modalities. A 2017 University of California survey published in the Journal of Alternative and Complementary Medicine found that hospital patients of all ages were willing to pay out of pocket for healthier food, therapeutic massage and energy work.

Disease: The Big Picture

“Research has repeatedly shown that even with full medical access and optimal medical treatments, a population’s health improves by only about 15 to 20 percent. The rest comes from lifestyle, environment and

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the social and personal determinants of health. Even factors like emotional health, what you feel is your purpose in life and what motivates you to be healthy plays a role,” says physician Wayne Jonas, in Alexandria, Virginia, a clinical professor of family medicine at Georgetown University and former director of the World Health Organization Center for Traditional Medicine. As executive director of Samueli Integrative Health Programs, which aims to make integrative health regular and routine, Jonas emphasizes that patients become healthier and medical costs are reduced when they are engaged in the healing process. For Jonas, the shift toward integrative health care has become most evident during the current opioid crisis and the search for non-pharmacological ap-

proaches like acupuncture and therapeutic massage therapy for pain management. “The evidence body for many of these approaches has grown tremendously over just the past five years, and has shown a spotlight on what works and what doesn’t. These approaches are now recommended in national guidelines as mainstream for chronic pain.” Denise Millstine, integrative physician and internal medicine specialist at Mayo Clinic in Arizona, concurs: “The opiate crisis is an example of the need to broaden our clinical toolbox to incorporate care strategies that are less risky. I believe this change has been multifactorial, based on patient demand and more awareness of the importance of lifestyle management.” Patient demand is also fueled by a desire to avoid medication side effects. In 1998, the Journal of the American Medical Association reported that 106,000 hospital deaths take place each year from adverse reactions to prescription drugs. With more than half of Americans already taking a pharmaceutical drug, and three being the average, adverse side effects can easily mount in a hospital setting. For Millstine, integrative medicine offers many solutions. “We might recommend the best medication or provide cutting-edge therapies, but without considering stress management, resilience, movement and what people ingest, it’s hard to get optimal results. Integrative medicine expanded my approach to include nutrition, exercise, mind-body (connection), spirituality and other medical philosophies like Traditional Chinese Medicine (TCM) in the patient’s therapeutic plan.”

of soft lighting and music, and performed by trained doctors, as well as licensed acupuncturists with a firm TCM foundation. Integrative health care addresses the emotions that accompany a cancer diagnosis, and patients undergoing conventional treatment now have access to not only acupuncture but therapeutic massage, meditation, movement therapy, clinical aromatherapy, herbal applications, biofeedback and yoga. Millstine says of theMayo Clinic, “We have oncologytrained massage providers who are comfortable with what is and what isn’t safe after someone has had a cancer diagnosis and/or treatment.” Jonas highlights that when given under the supervision of a doctor and with conventional cancer care, complementary therapies may help people to manage cancer symptoms, boost overall well-being, better handle side effects of treatment and reduce the risk of cancer recurrence. “Integrative cancer care can help by activating one’s ability to heal and feel better physically and emotionally,” he says. “Lectures on nutrition, yoga classes and support groups for cancer patients are now common.” The Urban Zen Integrative Therapy Program, launched by American fashion designer Donna Karan in 2009 after her husband died from cancer, partners with

heavy hitters such as the American Cancer Society and the Beth Israel Medical Center, in New York City. In many hospital settings, Urban Zen is creating “Zen dens”, calming nooks where staff can discuss cases with colleagues, take a break for selfcare or talk to their patients in a nurturing environment. Urban Zen’s dedication to healthcare integration is international and promotes therapeutic applications of reiki, essential oil therapy, nutrition and other contemplative care.

Energy Medicine Goes Mainstream

“Alternative therapies are no longer considered ‘alternative’ when conventional medicine adopts them—for example, using calcium and vitamin D supplements, which are a standard consideration,” says Millstine. “With high-deductible plans, many patients are accustomed to paying out of pocket for care, thus making payment for alternative providers possibly more palatable.” Reiki, a Japanese form of energy medicine once considered alternative, is now offered at major hospitals like Yale New Haven, where it’s given free of charge to cancer patients. Many hospitals are also offering classes in energy work to families of patients, hospital staff and the community.

Whole-Patient Cancer Care

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A 2016 meta-analysis by Taipei Medical University published in the journal PLOS ONE concluded that certain applications of acupuncture reduce pain and opioid use on the first day after surgery. Acupuncture—an ancient modality based on the concept of energy meridians in the body—is also offered in many major hospitals to offset the side effects of chemotherapy and radiation. Acupuncture treatments at the Mayo Clinic are given in a calming atmosphere January 2021

“A medical doctor introduced me to the practice when my grandmother was diagnosed with lung cancer,” says Denise Baron, a Philadelphia-based reiki practitioner who works with referrals from clients and wellness professionals. “A hospital does not hire me directly, but the staff know I am available. I’ve worked on patients post-surgery, during and after births, people with cancer and people in hospice. I would say 96 percent of clients walk away with a deep experience of peace, harmony and lower stress levels.” Most recently, she has seen an increase in nurses asking for support during stressful times, with many wanting to learn how to practice reiki themselves. According to a 2017 study published in the Journal of Evidence-Based Complementary and Alternative Medicine, reiki is more effective than a placebo and activates the parasympathetic nervous system via the vagus nerve. Results include lower blood pressure and less anxiety and depression. Other research shows that the modality also reduces nausea, improves appetite and lessens fatigue.

Holistic Nursing’s Role

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Collaborating with physicians and holistic practitioners, nurses play a key role in integrative hospital care. “We all work together to facilitate the client towards a higher level of well-being. Each profession brings something to the table,” says Margaret Erickson, in Cedar Park, Texas, CEO of the American Holistic Nurses Credentialing Corporation.

The nurse’s role in a patient’s healing journey is an intimate one, and holistic nurses ensure that the whole patient is tended to. “The roots of holistic nursing, grounded in holism, were verbalized over 150 years ago by Florence Nightingale,” says Erickson. “She believed in the mind-body-spirit-emotion connections and that all aspects need to be nurtured in order for people to heal.” Due to increased demand, more nursing schools are creating educational programs grounded in holistic philosophy, she says. “What makes a nurse holistic is not the skills or alternative therapies she/he/they do, but rather how they show up in their interactions with others. They value and recognize that they are gifted with sharing a person’s most vulnerable moments, and that this shared space is sacred.” Some holistic nurses may use healing therapies such as guided imagery, aromatherapy, energy work, bodywork, deep breathing, mindfulness and meditation to help both their clients and other healthcare providers. Those in the field of integrative medicine agree that the future of medicine is now. “People are becoming more self-aware and taking responsibility for their health and life. Consciousness is growing [by] leaps and bounds,” says Baron. Jonas, drawing on 40 years of experience, agrees. “By working as partners with our patients to help find the care that works for them, we can help them achieve better health and quality of life.” Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com. 16

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January 2021

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green living

CLIMATE ANXIETY Navigating Our Emotions as the Planet Changes

by Sandra Yeyati

ollowing a record-breaking hurricane season, out-of-control wildfires and a deadly prolonged pandemic, many of us are anxious and fearful, prompted by the growing realization of being in a state of environmental insecurity. These inklings of impending doom are nothing new for members of the youth climate movement—kids in their teens or younger—succumbing to hopelessness, anger and rage as they learn the science and watch leaders do nothing to address it. Hardest hit are “marginalized communities, including indigenous people, climate refugees, farmers struggling with drought and communities of color, who disproportionately suffer from the health effects of polluting industries,” says Jennifer Atkinson, associate professor of environmental studies at the University of Washington-Bothell. Some of us are affected in more subtle ways. Perhaps we’re noticing slow-moving changes around us, like the gradual loss of bees or a disappearance of trees, and we develop a sense of loss the philosopher Glenn Albrecht coined “solastalgia”, which plays on the concept of nostalgia—a longing for a

time or place we can’t go back to. Or, we’re standing in front of a package of blueberries at the grocery store feeling confusion and ambivalence. A desire to be healthy and adopt a sustainable, vegetarian lifestyle is playing tug-of-war with the fact that these blueberries were flown in from South America, are wrapped in plastic and were grown in a monoculture that depletes the soil. It’s hard to know whether to eat or boycott them. “The greater this dissonance grows, the more likely we’ll tell ourselves that the problems are too big. We decide that we can’t make a difference, so why try? We check out,” says integrative psychotherapist Leslie Davenport, author of Emotional Resiliency in the Era of Climate Change. The first step to alleviate this anguish is to validate and normalize the dark feelings. “It’s important to remember that there’s nothing wrong with you. What’s happening is actually painful and difficult; there’s a lot of loss involved. Eco-anxiety is a natural response to having your heart and mind open, being an attentive and caring person, if you tune in to what’s happening in the world,” says Davenport, adding that good self-care,

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including mindfulness practices, will expand our tolerance for dealing with tough times. Another powerful antidote can be found in community, according to Sarah Jaquette Ray, associate professor of environmental studies at Humboldt State University, in Arcata, California, and author of A Field Guide to Climate Anxiety: How to Keep Your Cool on a Warming Planet. “People feel like they can’t impact the world because they’re only one person. But when they start to shift the lens toward the collective, it allows them to realize that the positive things that are happening in the world are actually happening at scale, and it allows them to feel like they’re part of some larger purpose,” says Ray. As we accept climate-related anxiety and seek the company of like-minded people to affect change, surprisingly positive emotions will arise, including joy, laughter, dancing and camaraderie at street protests. “Those positive feelings help us process grief and anger, engage us in the work long term and help us maintain the stamina we need for sustained work,” Ray says. “Think of climate anxiety as a kind of superpower, a signal that goes off to tell us something’s wrong and needs to be addressed,” says Atkinson, the creator and host of the climate-anxiety podcast Facing It. She points to grief as a compelling motivator. “You can’t feel grief without love,” she explains. “Grief is an expression of compassion and connection to others and to the pain we feel when those lives are destroyed. Love is far more powerful in motivating us to fight than any other affect. There’s no limit to the lengths we’ll go to protect what we love.” We are only limited by a lack of ecological imagination, Davenport proposes. “Our contemporary Western culture emphasizes the rational, cognitive way of thinking, which is linear and analytical. But another part of the brain—the imaginative, creative and intuitive part—views the world synergistically and holistically. If we open up to this ecological imagination, we can have a visceral knowing of interconnectedness, making it simpler to act in a way that’s beneficial to all of us.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

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The Awakening of Humanity By Lynne Girdlestone

oday we are all experiencing one or more of the negative effects of an incredibly destructive ‘agent of change.’ Although horrific things happen every day on this planet, they usually affect other people elsewhere. COVID-19, however, can potentially reach anyone, anywhere, upending our lives in a multitude of ways. The obvious questions—how do we stop this virus, will a vaccine help, will the global economy recover—are all unknowns. They occupy our thoughts and emotions with every newscast. For some, the crisis is merely an inconvenient interruption in their ‘business as usual.’ For others it has created new ways to profit at the expense of others. But for most, it’s an amplified survival issue. We know that nothing happens by chance: “For every action there is an equal and opposite reaction” and “As you sow, so shall you reap.” What is happening today has its roots in everything that has gone before. When dysfunction reaches a tipping point, something extraordinary happens to get our attention. This pandemic may be saying “STOP... NOW ... look at the world you’ve built ... untold suffering amidst obscene excess ... all life forms and the planet itself in mortal danger!” The slowing and isolation are giving us the opportunity to consider these issues deeply and emerge with a better Plan B. That so many people are getting the message is an incredibly hopeful sign. Neighbors are helping each other; service organizations are expanding their roles and methods; scientific organizations around the world are sharing their research findings on possible treatments and vaccines; governments are trying to lift the financial burden of their citizens.

What would happen if this behavior were to continue post-Covid-19? Could it lead to treating a recovering planet as a ‘global village’ and its citizens as the one human family it is? It would take time, but we can start by demanding of our ‘leaders’ that we all push the ‘reset’ button and begin to move in that direction! Fortunately, at this very time, a little-known cosmic event is also taking place. As we move into the Aquarian age, characterized by energies of synthesis, unity and cooperation, the spiritual custodians of human evolution—the Masters of Wisdom—have once again sent one of their great ones into the world to act as a teacher for the coming time. Some of the past teachers we have known historically as Confucius, Krishna, Buddha, the Christ and Mohammed. Major world religions all expect another great teacher at some future time, and his imminent appearance has been foreseen by some writers since the late 1800s. For more than 40 years, British esotericist and lecturer Benjamin Creme informed the world of a coming change— of the collapse of our old structures to make way for the new. He served as a herald for the World Teacher for this age, Maitreya—the one expected by many and longed for by millions (consciously or not), who has come now to guide us through this perilous time and into a cleansed and transformed new world. Maitreya has advised humanity to make the needed changes to put our world on a saner, fairer path: “He [Maitreya] will show that essentially men are one, no matter the colour or the creed, that the bounty of Earth belongs to all, and that sharing of that

bounty is the key to man’s future. Only sharing, and the justice which it will bring, offers hope to man. Only justice wrought out of sharing will end the plagues of war and terror. Only sharing and justice can bring men to that Brotherhood which is their true inheritance. When men see this they will rise to the challenge and tackle one by one the many problems which daunt us now.” (Benjamin Creme’s Master from ‘Transformation,’ Share International magazine) Maitreya and his group have worked behind the scenes for millennia to guide our human family. Now, with these powerful, incorruptible allies openly in the world for the next 2,000 years and beyond, we have the opportunity to build a new world that works for everyone. Will we take it? In response to today’s injustices, we are marching. We are protesting. We are sharing resources and helping others. We are agitating for change. We are on the right track! Let’s not even consider returning to ‘business as usual.’ For free information: Share-International.us 888-242-8272 info@share-international.us

In The Awakening of Humanity, Benjamin Creme leads us on a journey of hope for the joyful world-changing events that are on the way. Free download at: https://share-ecart.com/ the-awakening-of-humanity-pdf/

January 2021

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Staying Fit in 2021 Workout Trends Bend to the Times by Marlaina Donato

or 2021, fitness will be more about better health and inner peace rather than weight loss. Gyms and studios will be on the top of their game adhering to hygiene standards and offering safer environments with smaller class capacity and vitamin D-enhanced outdoor sessions. From remote coaching to costeffective wellness apps, the workout will get a fresh makeover.

High-Tech Wellness Pandemic repercussions in 2020 amped up client demand for alternatives and also inspired trainers to get more creative. “I’ve enjoyed working with private clients virtually through FaceTime and Zoom. It has re20

quired me to create more precision with my training programs depending on what each client has at their home or home gym,” says Hollywood, California, fitness trainer Ridge Davis. “Results have been going through the roof because my clients are more likely to dive into healthy routines and meal plans with my daily guidance.” For those that cannot find local, inperson fitness provisions, subscriptions to streaming-fitness websites like DailyBurn.com and OnePeloton.com provide plenty of guides to workouts from yoga to muscle-building. Health apps can tailor individual wellness strategies for the new year. “Fitness and health apps are becoming more

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popular, and trainers are able to interact with clients all over the world. If you are like me, you need accountability if you cannot meet your trainer directly,” says Dominic Kennedy, a personal trainer in Los Angeles and creator of the newly launched fitness and nutrition app Dominic Effect. “Nutrition is also going to be key now more than ever. Apps will help keep you in check and on track with your food and goals, helping to set up monthly meal plans, as well as recipe suggestions.” Wearable tech in the form of watches and smart clothing will be another hit in 2021, providing accurate readings on calories burned, number of daily steps and even heart rate and blood pressure.

Virtual Variety, No Pressure Having the option to work out at home might motivate more people to begin a fitness routine without the pressure of comparing with others. Sampling classes online can help them find what they like before they sign up at their local gym or studio. “Virtual fitness classes provide an opportunity for

Other Fitness Trends on the Rise

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people to test out different instructors at different times all around the country and even the world,” says Paris Alexandra, cofounder of the BK Yoga Club, in New York City. “People are now realizing the things we can control is our breath and our bodies. Because of this, there’s an appreciation of our capacity, challenging ourselves to try something new.” Even with gym cutbacks, there is a silver lining. “One of my private weight-loss clients has loved our FaceTime workouts so much that she swears she will never go back to in-person training with a coach,” says Chicago-based Stephanie Mansour, host of the weekly national PBS show Step it Up With Steph. “Even on vacation or while traveling, people can still get in their workout because everything is virtual. Trainers also win because they can still do their job, but at a distance.” Me-time with a private virtual coach will offer a tailored regimen for those that prefer a one-on-one experience. Mansour muses, “Private fitness and health coaching sessions will be the hottest trend in 2021. By now, many people’s excitement toward their ‘pandemic workout’ is waning, and they’ll be looking for a totally customized approach to kickstart their motivation and goals.”

■ Outdoor classes from yoga to strength training ■ Boutique and micro-studios with specialty clientele ■ Safer small groups, especially for seniors ■ Broga yoga, with a focus on strength training, cardio and muscle toning for men ■ Less-crowded yoga classes with BYO mats and props ■ Mind-body fitness

Allies for Body and Mind Davis predicts there’ll be greater appreciation for stress-recovery tools such as massage guns for percussive self-treatments, foam rollers to release muscle tightness and stretching apps, noting, “There’s so much noise, uncertainty and anxiety that has come with this pandemic; on-demand meditation classes will be huge.” Mansour concurs, “Focusing on finding inner peace, meditating and positive programming are all huge trends that have emerged due to COVID. By getting your head in the game, you’re 75 percent of the way to your goal.” Mostly, 2021 will be a year for selfcare. “I think growth mindset is everything right now,” says Kennedy. “We need to fill our minds with positive affirmations, thoughts or whatever it is that makes you light up inside.” Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com. January 2021

Healing the Whole Child Holistic Pediatricians Go Beyond Meds W

by Ronica O’Hara

hen Jackie Jones’ 4-year-old daughter had a persistent runny nose and cough, three visits to the pediatrician proved fruitless. “He would see us for two minutes, listen to her chest, saying she had ‘a cold’, and yet still prescribe an antibiotic and steroid that would just trash her immune system,” the Atlanta mom says. “She ended up developing pneumonia in both lungs that landed her in the hospital.” This propelled Jones to switch her children’s care to a holistic pediatrician. “He actually listens to me and takes time with his patients, and recommends vitamins and supplements to keep them healthy, in comparison to just handing out antibiotics,” she says. On the first visit, he queried Jones about family use of shampoos, soaps and cleaning products that might contain chemicals. “Definitely not a conversation I had with my old pediatrician!” she related. Jones, who dispenses pregnancy advice at PisforPregnant.com, benefitted from a

growing trend among pediatricians. The number of doctors that self-identify as holistic by joining the integrative medicine section of the American Academy of Pediatrics has grown from a dozen in the early 1990s to more than 400 today, says Kathi Kemper, M.D., an Ohio State University pediatrics professor who founded the section and authored The Holistic Pediatrician. “Holistic pediatricians are interested in helping children and families meet their health goals, not just diagnosing and dispensing drugs,” she says. “We use an evidence-informed approach, including all appropriate therapies and therapists, with a strong emphasis on healthy lifestyle behaviors such as diet, exercise, sleep, stress management, social and emotional skills, spirituality and a healthy environment.” Many pediatricians report they want to know more about integrative approaches because of their frustration in treating the chronic conditions in one-quarter to one-half of the children they see, as well as to answer ques-

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tions posed by Google-savvy parents. Yet most pediatricians have limited training in natural health and are wary to suggest such approaches, and parents are often reluctant to disclose their use of natural methods. Holistic pediatricians, on the other hand, typically get additional training in healing modalities that allows them to integrate natural options into mainstream methods. Unlike many pediatricians in busy clinics that can see a child only briefly, holistic pediatricians typically take longer. “It’s not a one-size-fits-all conventional approach,” says holistic pediatrician Elisa Song, of Belmont, California, who blogs at HealthyKidsHappyKids.com. For a child with asthma, for example, Song checks for environmental, dietary or social triggers, including mold, food allergies or sensitivities and stress. She looks for underlying biomedical imbalances such as nutritional deficiencies, abnormal gut microbes and signs of a leaky gut. “Based upon clinical and laboratory findings, an initial treatment plan may include elimination of food sensitivities, supplementation with a 3-6-9 fish oil and magnesium, and mindfulness exercises that incorporate diaphragmatic breathing,” she says. Pediatric naturopaths are another option for parents. These doctors typically start from a natural medicine perspective, are trained in herbs and nutrition, and collaborate with bodyworkers, physical therapists and counselors. “Really, anything that helps a child thrive,” says pediatric naturopath Kathryn

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Purvis, of Tempe, Arizona. “We use treatments that are gentle and safe, but are also trained to use conventional treatments if necessary.” Naturopaths undergo a four-year post-graduate medical education like pediatricians, but do not complete an additional three years of pediatric residency, although they can do internships and take courses for certification. In 26 states, they can prescribe pharmaceuticals and administer vaccines. Purvis is the primary care provider for about 75 percent of the children she sees and provides adjunctive care for specific conditions with the rest. For example, one child with chronic ear infections was facing ear tube surgery on the advice of a pediatrician; after his parents followed her advice to take him off dairy and give him certain supplements and a homeopathic remedy, the condition cleared up. Chiropractors that specialize in pediatrics, although not usually a child’s primary doctor, correct misalignments of the cranium, spine and pelvis using extra-low force, “like checking the ripeness of a tomato,” says pediatric chiropractor Kaleb Scroggin, of Savannah, author of the children’s book C is for Chiropractor. For example, treating a constipated, breast-fed baby usually produces immediate results, he says, adding that adjustments can also help infants with latching issues, painful gas, reflux and general irritability. “My goal is to see how healthy I can help your child become,” he advises. Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

Questions for Pediatricians When seeking a pediatrician, integrative or not, holistic pediatrician Natalie W. Geary, of Miami, founder of vedaHEALTH (VedaHealth. com), says, “My best advice is to look for a pediatrician that has open communication skills, that listens well and that has the confidence to engage in a Q&A without getting defensive and ruffled. There are several questions to ask that will help guide you.” In addition, she provides tips on what to look for in the answers. 1. Will you be talking to us about our baby’s nutrition in detail? Pediatricians trained in integrative medicine recognize that children’s health is fundamentally grounded in what they eat. They need to recognize the impact of poor nutrition on a baby’s growing and developing brain, especially in the first three years of life, and be patient in helping parents navigate food intolerances—not just food allergies—as well as developmental stages and feeding behavior. 2. How do you feel about adjunct therapies such as craniosacral massage, acupuncture and Ayurveda? The important thing here is not that they necessarily offer these things, but that they are informed about their benefits and are not dismissive or judgmental, and that they are open to working with the other healers and practitioners involved. 3. What are your thoughts on antibiotics? Some pediatricians may be defensive about this, but it’s worth asking politely to see if they are open to a conversation about when alternatives might be useful, especially for things like ear infections. January 2021

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Healing Pets Holistically Integrative Vets Treat Root Causes

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by Julie Peterson

mma, a mini-schnauzer mix, was 4 years old when she started acting like a senior lacking zest for running or playing. After being treated by an integrative veterinarian for one month, she regained vibrancy. “She’s 6 years old now, and she’s her normal, barky, running, zig-zagging self,” says Yvonnda Agent, a volunteer with animal transport rescue operations, near Rockvale, Tennessee. Agent’s practitioner determined Emma had kidney issues that were slowing her down. Upon deeper investigation, these problems were found to be the only visible symptom of a tick-borne illness. Once given immuneboosting, anti-inflammatory and liver-detox herbs, the dog made a full recovery.

Expanded Options

Getting to the root cause of the condition is what integrative veterinarians are known for. They combine both conventional and holistic medicine, may use fewer drugs and limit vaccinations. “With conventional medicine, we tend to treat the symptoms, versus treating 24

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the root cause of disease, which is why a majority of the time, the symptoms return when the drug is finished,” says veterinarian Katie Woodley, in Fort Collins, Colorado, who blogs at TheNaturalPetDoctor. com. “With a holistic approach, we look at the nutrition, gut health and how all the systems are connected … and resolve the imbalance.” Holistic veterinarians may specialize in acupuncture, herbal medicine, kinesiology, chiropractic, laser therapy or any of many other natural modalities as an adjunct to conventional medicine. They first must earn a doctor of veterinary medicine (DVM) degree and then may pursue optional holistic training. Following this path can take a great deal of time.

Natural Nutrition

At the Franklin Road Animal Hospital, in Brentwood, Tennessee, Mark C. Ingram, DVM, has found inadequate nutrition from low-quality foods at the root of most health problems. High-quality food helps animals absorb nutrients needed for optimal

well-being. “The first ingredient should always be meat, and we like limited-ingredient foods due to the numerous allergies we see,” says Ingram. “Every case of cancer that we have seen in the last 20 years has food allergies. Every torn cruciate and every paralyzed dog with disc problems has food allergies. It is also the most underlying cause for ear infections and cystitis.” This was the case with Gabby, a 3-year-old mini-schnauzer that Agent rescued about a year ago. “She came to us with a bottle of ear solution and a history of green pus in her ears,” says Agent. Gabby’s medical history indicated that the ears, in addition to digestive problems, had been unsuccessfully treated with antibiotics and changes in diet. “Our holistic vet recommended a raw diet with no grains and no starchy vegetables. Gabby hasn’t had a single instance of ear irritation since,” says Agent, who believes that whole foods served as medicine and now serve as prevention for her pets.

Vexing Vaccinations

There is ongoing debate whether pet vaccination boosters that may be required by law or strongly recommended by vets provide increased protection or are harmful. Mounting evidence says that they are often overdone: for example, both five-pound and 100-pound dogs receive the same dosage. Yet vaccinations do prevent some serious diseases. “We do not like to over-vaccinate, but provide appropriate protection by minimal vaccination and encourage titers,” says Ingram. Titers are blood tests used to determine if a pet’s antibodies are high enough from a previous vaccination to warrant a booster shot for the specific disease. “Many of the core vaccines that your pet needs to be protected from diseases like parvovirus and distemper actually provide lifelong immunity with one vaccine,” says Woodley.

Choosing a Veterinarian

Commonly, people seek holistic veterinarians after they have had success with human integrative medicine. But finding such a provider isn’t simple. “My clientele regularly travels one to four hours for a consultation,” says Ingram, who fully understands that demand is outstripping supply for integrative veterinary care. The American Holistic Veterinary Medical Association, which has 1,500 members, has a search-by-state feature that also lists the modalities practiced by each veterinarian at ahvma.org/ find-a-holistic-veterinarian. In addition, Woodley, Ingram and others offer telehealth or long-distance consults. In lieu of finding a vet that is listed as holistic, pet parents can call clinics to ask questions about alternative treatments. Some facilities are more flexible than others. Choosing a veterinarian is a personal decision for owners. “I feel that traditional versus holistic care is simply sick care versus well care,” says Agent. “Their quality of life is so important to me and they’re solely dependent on the choices I make for them. I’m going to choose well care.” Julie Peterson writes from rural Wisconsin and has contributed to Natural Awakenings for more than a decade. Contact her at JuliePeterson2222@gmail.com. January 2021

FRUGAL WELLNESS

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healing ways

Healthy Living on a Tight Budget

by Yvette C. Hammett

iving healthy on a tight budget may seem like a daunting task, but by setting up a self-care plan, prioritizing and shopping smart, the barriers can seem not quite so tall. With so many people unemployed or under-employed during the COVID-19 pandemic, the need for workable options is more important than ever. A sports and nutrition company, My Protein, did a study that shows the average American spends $155 per month on health and fitness. That’s $112,000 over a lifetime. There are, however, strategies that can lower these costs. Jen Smith, a financial writer and co-host of the podcast Frugal Friends, often talks about ways to spend less, save money and be in control of our spending. “You may spend more up front or more on the things you really care about, but cutting out the waste or things that are not so necessary can be a huge cost savings. This is not just for a pennypinching, stay-at-home mom. Being frugal doesn’t mean you are a cheapskate, but being wise with the limited resources that you have.”

Smith says she had a pricey membership to a cross-fit gym, but in the long run, staying in shape can greatly reduce the costs of health care and prescriptions. “Any way you can stay active is what you need to do. Spending money in any way that gets you to commit to and consistently move your body is the answer.” Focus on eating good food and moving your body, Smith says. “When emphasis is placed more on that and on self-care, you save more money.” The National Institute on Aging recommends several ways to eat healthy on a budget: use coupons, consider purchasing store brands, know that convenience costs more, focus on priority foods, buy store-brand organics and forgo fresh for frozen organics. Sotiria Everett, a clinical assistant professor in the Department of Family, Population & Preventive Medicine at the Stony Brook Renaissance School of Medicine, in New York, agrees. “One thing to consider is seasonality. If out of season and organic, that will increase the cost. If you want clean living and healthy eating

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for the planet, that doesn’t make sense either, because of the cost of fuel and the pollution involved.” Everett recommends frequenting farmers’ markets because they offer seasonal, fresh, local, organic produce that is easier on the wallet and better for health. Her favorite tip is, “Learn how to plant foods. You don’t need a lot of space, but do need sun and water access. You can keep it organic. A couple of seeds can give you a whole season’s worth of produce.” Jody Gatewood, assistant state nutrition program specialist for Iowa State University Extension and Outreach and a registered dietitian, works with people on tight budgets through the university’s Spend Smart Eat Smart program. “We do a lot with families with young children,” she says. “They are on a budget and concerned about having enough food to eat. One thing we teach a lot, and it helps with a budget, is to plan your meals. Look and see what is on sale at the grocery store. If there’s a big meat sale, buy it then and use it throughout. I think what happens is if we don’t plan, we go to a restaurant or get convenience foods which can really add up.” Fresh, frozen, canned and dried foods can all have a part in our diet, she says. “I use a lot of frozen vegetables. If you use frozen, you just heat it up and it is ready to go. Protein can be expensive, so have some meals where black beans or lentils are the source of protein. Have that balance.” As for healthcare costs, Smith recommends to those that cannot afford typical insurance or costly prescriptions in their budget to consider using manufacturer discounts and a service like GoodRx.com, which details how much prescriptions will cost at different pharmacies. Consider using a “sharing ministry” for other costs, Smith says. With Liberty HealthShare, for example, people pay in every month and are billed like a cash payer when they have a medical bill while Liberty pays the cash. “When a doctor or hospital is billing an insurance company, they try to get as much as they can, but cash payers pay a lower amount,” she says. Yvette C. Hammett is a freelance writer from Valrico, Florida. She can be reached at YvetteHammettHull49@gmail.com.

It Doesn’t Get Much Cheaper Than Free! by Kathleen Gould and Madalyn Johnson

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ike all loving, nurturing mothers, our beautiful Mother Earth shares her healing bounty with open arms with all of her children (two-legged, fourlegged, winged ones, creepy crawlers). She provides food, water, medicinal plants, air—everything we need to have a healthy, joyful human experience, and all of this she gives freely and lovingly. As more and more people begin to wake up and remember that they are spiritual beings having a physical experience, they find that they are drawn back to nature and the earth. They are being drawn back to prayer, meditation, unity and understanding, nonjudgement and kindness. Many find themselves seeking knowledge of the medicinal plants and a healthier, happier way of living. Walk anywhere on earth and you will find a plethora of wild medicinal plants just waiting for you to come out and play with them. There are healing plants for every imbalance found in man and beast. Take a few moments and sit with the plants, leave a small offering or say a prayer for them, and then just sit and listen with your whole heart. These living plant beings are waiting for us to come back to them so they can once again share their ancient wisdom. Find a good herb shop in your area and go and learn. Remember that these plants are your birthright. Our creator placed these healing plants here for us to use. Remembering how to use the medicinal plants is already deep within each of us. There is a sacred fire that burns within our hearts, and all it takes is a bit of kindling to gently coax the flames of knowledge back to life. These beautiful gifts are free if you learn how to gather them from the earth. If you are not sure how to find them, you can purchase them from your local herb shop, but make sure you are getting good high-quality, life-giving herbs. Buying

Chaparral herbs in bulk and learning how to make medicines right in your own kitchen is very inexpensive and very empowering, and again, our birthright! Our desert here in the Southwest hosts many healing and spiritual plants. One example is chaparral. Chaparral is called “the governess,” and it is the most abundant plant and healer in the desert; everyone it seems uses it. Most use the leaves of this plant, as the stems and twigs do not infuse very well. It is a powerful healing agent that is used externally as an oil or a wash to clean cuts and wounds. It can be simmered into a wash (tea) and poured over the body after your shower or bath (do not towel off; let air dry) to “help hold qi in place.” One of chaparral’s many gifts is that it “helps harmonize our relationship with the sun.” Some people eat a tiny pinch every day beginning in the spring to help prepare their skin for the hot summers. Chaparral has a long history for use in cancer, both internally and externally, as it has proven to be a strong antioxidant and fights free radicals. The leaves are often ground into a powder and used as part of a tooth powder formula to help keep the teeth, gums and mouth free of bacteria.

Here are a few ways to incorporate this healing plant into your life (or feel free to substitute herbs like calendula, Echinacea or chamomile). Easy and affordable, these ideas can be used daily to repair all parts of your body. One easy way is to brew a strong pot of tea. We traditionally use a teaspoon to a cup of water, but for this we would use a heaping tablespoon (or more!). After steeping for 20 to 30 minutes, pour it in your bath water and submerge yourself as much as you can. And oh the smell! It will evoke a strong memory. If you aren’t a bather, you could do a foot soak with great results or make a poultice. To make a poultice, steep leaves in hot water until the liquid has a strong smell, then soak a cloth in this tea and apply it to the affected area. Leave it on for 30 to 45 minutes and reuse as often as it calls to you. Another way to use this plant is to make a simple infused oil. Fill any size jar two-thirds of the way to the leaves and cover with your favorite oil. We love extravirgin olive oil, which you probably have in your kitchen right now. Infuse in the sun for two to three weeks (or less if it is hot in your area) and strain. This healing oil can be used for many skin eruptions, such as cold sores, shingles and blisters. Just dab it on with a cotton ball several times a day and watch the healing happen. Look around your world with open eyes and an open heart, and you will find these plants just waiting to love you. Simple, affordable and oh so magical. Kathleen Gould, registered herbalist, and Madalyn Johnson are Madalyn Johnson (left) and proprietors of SW Herb Kathleen Gould (right) Shop and Gathering Place. Gould has been an herbalist for 30-plus years and has extensive experience in herbal medicine. For more information, call 480-694-9931, or visit SWHerb.com or Store.SWHerb.com. See ad, page 10. Advertorial January 2021

Experience Nutrition Sprouted Spelt Arizona Winter Veggie Flatbread.

Create Food Art with Sprouted Spelt Arizona Winter Veggie Flatbread by Melanie Albert

Three Essential Steps to Create Beautiful Plant-Based Food Art What is “Plant-Based Food Art” and what are the simple steps to create eye-appealing food? Plant-Based Food Art is beautiful food that we mindfully create with fresh, local produce, herbs and edible flowers in a way to enhance the beauty of our meals. Embrace the Plant-Based Food Art 28

steps to have fun creating attractive dishes with our local Arizona farmers’ produce, herbs and edible flowers: 1. Local Arizona Farmers’ Food. 2. Simple Plant-Based Culinary Techniques. 3. Food Art. Step 1: Local Arizona Farmers’ Food. The first tip to create eye-catching food art is to cook with beautiful, fresh food. In Arizona, we really are so fortunate with

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many dedicated, hard-working, passionate farmers growing incredible food for our community. To purchase from local farmers: • Shop at farmers’ markets and farms convenient for you. • Visit the markets and notice what the farmers are growing seasonally. • Pause and pay attention to the colors, textures, and even aromas of the produce, herbs and edible flowers you are intuitively attracted to.

Step 2: Simple Plant-Based Culinary Techniques. Enjoy the cooking process by learning simple culinary techniques, including raw, steamed, sautéed, roasted and grilled. Once we learn a few simple ways to cook plants, we can confidently and intuitively cook whatever our local farmers are growing.

Simple Plant-Based Culinary Techniques. While cooking the flatbread, we focus on the culinary techniques of roasting (veggies) and raw (cashew cream). The very-easy-to-prepare yeast-free flatbread crust is a quick recipe when your time is limited, as we do not need to wait hours for the dough to rise.

Step 3: Food Art. We’ve heard the saying, “We eat with our eyes first.” This is so true. Pause and think about the pleasing dishes you eat at your favorite restaurants. When we eat at upscale, gourmet restaurants or many plant-based restaurants, we notice that the food is often plated beautifully, with care and mindfulness to showcase the food. With mindfully plating and food art, you can create your own appetizing dishes. With plating, we start with our local farmers’ food and then take our time mindfully to place the food onto our plates in a creative way. Practice mindfully plating when you cook to create your own style of beautiful food art.

Food Art. With the Sprouted Spelt Arizona Winter Veggie Flatbread, the food art experience really comes to life when we are mindfully placing the veggies and cashew cream onto the flatbread crust, right before we put it into the oven for its final baking. After the flatbread has been baked, the striking, colorful calendula edible flowers bring extra food art beauty to the dish.

Sprouted Spelt Arizona Winter Veggie Flatbread Sprouted Spelt Arizona Winter Veggie Flatbread is a perfect way to enjoy cooking a simple, beautiful, nutritious and tasty food art meal. The flatbread recipe features a wide variety of veggies grown by our local Arizona farmers, a simple dill cashew cream, and a quick-to-prepare no-yeast flatbread. Local Arizona Farmers’ Food. The Sprouted Spelt Arizona Winter Veggie Flatbread features a range of veggies with various colors, shapes, tastes and textures. The tasty flatbread highlights our local Arizona winter broccoli, purple cauliflower, Brussels sprouts, yellow string beans, watermelon radish, yellow and orange carrots, tomatoes, along with a few aromatics, including green onions and elephant garlic. The flatbread also features a plant-based raw cashew cream with cheese-tasting nutritional yeast, with an added herb (dill) and aromatic (green onion) for extra taste.

Sprouted Spelt Arizona Winter Veggie Flatbread Recipe To create a beautiful, delicious, fun food art Arizona winter meal, use this recipe as a guide to create flatbread with your favorite locally grown veggies. Simple and Mindful Cooking Steps While making your flatbread, first roast the veggies, process the cashew cream, bake the flatbread crust, and then have fun creating your food art flatbread with these eight steps: 1. Roast the veggies with the quick-roasting culinary method. 2. Make the simple raw cashew cream. 3. Prepare the flatbread crust. 4. Prebake the flatbread crust. 5. Mindfully create your food art flatbread with the veggies and cashew cream. 6. Bake the flatbread. 7. Mindfully garnish with edible flowers and fresh herbs (such as dill). 8. Pause and enjoy! Step 1. Quick and Simple Roasted Veggies Choose a few of your favorite winter veggies from your local farmers’ markets and farmers and prepare them with the quickroast culinary method. With this technique, the veggies are roasted close together in a pan with organic extra-virgin olive oil and sea salt. With quick roasting, veggies stay very moist, and colors bright and vibrant.

The beauty of local Arizona farmers produce, herbs and edible flowers.

For this recipe, I shopped with several Arizona farmers at the Downtown Phoenix Farmers’ Market and farms. Intuitively, I purchased veggies at the farmers’ market that caught my eye: vibrant purple cauliflower, yellow string beans, and Brussels sprouts. I had fun harvesting tomatoes at Abby Lee Farm and purchased beautiful watermelon radishes at the Pinnacle Farm honor system farm stand. Simple Ingredients 1 broccoli stem (Blue Sky Organic Farms) 1 purple cauliflower slice (Blue Sky Organic Farms) 4-5 dill stems (Blue Sky Organic Farms) 3-4 green onions (Blue Sky Organic Farms) 12-15 yellow string beans (Blue Sky Organic Farms) 5-6 orange and yellow carrots (Blue Sky Organic Farms, Steadfast Farms) 5-6 small tomatoes (Abby Lee Farms) 1 elephant garlic, sliced (Crooked Sky Farms) 1 watermelon radish (Phoenix Pinnacle Farms) 5-6 Brussels sprouts (Horny Toad Farm) 1-2 calendula flowers (The Farm at South Mountain) 2-3 Tbsp organic extra-virgin olive oil Pinch sea salt January 2021

Mindfully chop the veggies.

All set to roast the beautiful veggies.

Veggies in the pans with organic extra-virgin olive oil, sea salt and dill.

Simple Steps • Preheat oven to 425° F. • Chop all veggies into bite-size interesting shapes. • Place all veggies into roasting pans. • Drizzle veggies with organic extra-virgin olive oil, sea salt and minced dill. • Gently toss the veggies to coat them with organic extra-virgin olive oil, sea salt and dill. • Cook for 12 minutes. • Stir the veggies. • Cook another 12-15 minutes. • Use the veggies to top the flatbread.

The key is to presoak raw cashews in water for a few hours before making the cream. For added flavor, add a fresh herb (such as dill, parsley or basil) and green onions.

Step 3: Sprouted Spelt Flatbread Crust The Sprouted Spelt Flatbread Crust is a simple-to-prepare crust when we crave flatbread or do not have a few hours to wait for yeast dough to rise. Sprouted spelt flour is milled from the ancient whole grain spelt, and sprouted to enhance taste and nutrients.

Step 2: Simple Raw Dill Cashew Cream Use this recipe as a guide to create a quick and simple cashew cream for your flatbread.

Simple Ingredients 1 cup raw cashews, presoaked in water for 2-4 hours, then rinsed and drained ¼ cup fresh dill 2 green onions, sliced 2 Tbsp lemon or key lime juice ¼ cup nutritional yeast Pinch sea salt Simple Steps • Place all ingredients into a blender. • Blend (about a minute or 2) to your desired level of creaminess.

Simple Ingredients 1 ¼ cups sprouted spelt flour 1 ½ tsp baking powder ¼ tsp sea salt 1 ½ Tbsp organic extra-virgin olive oil (dough) ½ cup water 1 Tbsp organic extra-virgin olive oil (spread on dough prior to baking) Simple Steps • Preheat Pizza Stone – Place pizza stone into the oven. – Preheat oven at 390° F. – Preheat the stone for about 5 minutes.

Raw Cashew Cream mise en place.

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Simple Raw Dill Cashew Cream.

• Make the Crust – Pour the flour, baking powder, and sea salt into a large glass bowl. – Mix the dry ingredients with a fork to combine. – To the bowl, add 3/8 cup water and organic extra-virgin olive oil.

– Gently knead with hands for 3-4 minutes until the dough forms a ball. Add additional water or flour, as needed. – With hands, flatten out the dough on floured parchment paper. – With parchment paper on top of the dough, roll thinly (about ¼ inch) with a rolling pin. Step 4: Prebake the Flatbread Crust • With fingers, gently spread 1 Tbsp of organic extra-virgin olive oil onto the flatbread. • Carefully move flatbread crust to the preheated pizza stone. • Bake flatbread crust for 5 minutes. • Remove pizza stone from oven.

Flatbread Crust mise en place.

Step 5: Create Food Art by Mindfully Topping the Flatbread Crust • Mise en place: All ingredients in place for food art. • Spread cashew cream on the top of the flatbread. • Add roasted veggies on top of the cashew cream. Step 6: Bake the Flatbread • Place flatbread back onto the pizza stone and place it into the oven. • Bake for about 8 minutes. • Remove flatbread from the oven.

Step 7: Garnish the Flatbread • To garnish the flatbread, mindfully add fresh, aromatic dill and edible flowers to the top of the flatbread. Step 8: Enjoy the Flatbread Creation • Slice the flatbread. • Enjoy the flatbread creation with your family! Have fun creating your own version of food art with our beautiful local Arizona produce, herbs and edible flowers! Melanie Albert, founder and CEO of Experience Nutrition, in Phoenix, is the author of the award-winning cookbook, A New View of Healthy Eating; creator of the Plant-Based Food Art Movement and plant-based recipe blog at ExperienceNutrition.com; and offers plant-based farm-to-table food art culinary experiences virtually and in-person with corporate wellness programs; team-building culinary events; online workshops and courses; and retreats. Albert has step-by-step cooking videos and photos of these recipes on her blog for those who are interested. Recipes and photos courtesy of Albert. For more information, visit ExperienceNutrition.com.

Food art mise en place.

Flatbread food art all set to bake.

Enjoy creating your flatbread!

January 2021

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conscious eating

Lose Weight Without Dieting How to Eat to Feel and Look Your Best by April Thompson

ne of the top New Year’s resolutions is to lose weight, and to that end, millions of Americans go on a diet each year. As we look to reset after holiday indulgences, nutrition experts say it’s a great time to cultivate healthy, long-term eating habits rather than unsustainable diets that lead us in circles.

“A ‘live it’ is better than a diet: small, manageable changes you can live with over time,” says Lisa Mallonee, a registered dietician and professor at the Texas A&M College of Dentistry, in Dallas. “People get focused on losing 15 pounds, but once they get to the finish line, they don’t have a plan for after and often end up regaining the weight.”

While navigating the labyrinth of nutrition information can be tough, eating better is actually simple, says David Katz, M.D., founder of both the Yale-Griffin Prevention Research Center and the nonprofit True Health Initiative, and co-author of How to Eat: All Your Food and Diet Questions Answered. “There are two general shifts to make: first, to less processed foods, and second, to more plant-based foods,” says Katz. In making such shifts, Mallonee suggests applying the 80/20 rule to food. “If 80 percent of the time you are making healthy choices, and the other 20 percent of the time you allow splurges, you’re less likely to feel deprived and revert to old ways.” Katz agrees that small shifts are more likely to stick, in part because of our adaptable palates. “If you commit to improving your diet little by little, you will find that taste buds are adaptable fellas that will learn to love the foods they are with. For example, try something as simple as switching from regular soda to diet to seltzer to water over time.” The good news for dieters with questions, suggests Katz, is there is no one superior diet. “You can have a high-quality diet whether you are flexitarian, pescatarian or vegetarian, low-carb or high-carb,” he says. For Jill Weisenberger, a registered dietitian nutritionist, in Yorktown, Virginia, and author of The Overworked Person’s Guide to Better Nutrition, a healthy diet comes down to three meals a day, each with a good source of protein and fiber. “When losing weight,

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it’s especially important to eat enough protein so you don’t lose muscle mass with the fat,” she says, suggesting a target of 25 to 35 grams of fiber a day, achieved through a diverse diet that focuses on fruits, vegetables and legumes. Katz, Mallonee and Weisenberger all caution against a diet like keto that restricts many nourishing foods only because they contain carbs. “There is no evidence of longterm safety or benefit of keto,” says Katz. “A truly keto diet cuts out a lot of highly nutritious foods like fruit, grains and beans, all associated with better health and longer life. I think a diet excluding these foods would be a colossal mistake.”

Weighing In While it’s not healthy to obsess over numbers on the scale, it is important to understand the health risks of carrying extra weight, particularly around the middle. “Belly fat is a concern for co-morbidities like pre-diabetes, diabetes, increased blood pressure and even sleep apnea,” says Mallonee, stating that women should aim for a waist circumference of less than 35 inches and men of less than 40. Katz advises that the effects of abdominal fat can vary. “Certain ethnicities are extremely vulnerable to excess weight around the middle, which can result in insulin resistance and metabolic mayhem. However, many people can gain considerable amounts of weight and show no metabolic effects,” he says, suggesting that a comprehensive health checkup can clear up any doubts. Physiologically, it is hard to keep weight off, says Weisenberger, but people should not get discouraged if they fall short of their goals. “If you are overweight, you will get an enormous boost from the first 5 to 10 percent of weight loss—it’s much more important than that last 5 to 10 percent.” While weight loss is an exercise in delayed gratification, the power of high-quality food is immediate, advises Katz. “You can improve the quality of your immune response with a single meal. It’s the gift that keeps on giving, too, as those positive health benefits accumulate over time.” Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

HOUSE BLESSINGS for Clearing and Protecting Spaces by Marlaina Donato

oving into a house, office or any new space prompts us to envision bright days ahead filled with hope and joy. Perhaps this is why, from firstcentury Christians praying to dissuade evil influences to the Mayans smudging herbs to welcome positive energy, the act of blessing a house is such a time-honored tradition. Whether held in private or with a group of kindred souls, with or without religious elements, blessing a new dwelling takes the concept of housewarming to a sacred level. A house blessing can temper the hair-pulling stresses of a move and be a wonderful way to restore harmony after life gives us a jolt, be it a job loss, a broken relationship, a loved one’s passing or an illness. Simple gestures of intention, sprinkled with some beauty, enable us to claim our space and sow a new beginning. Arranging seasonal blooms in jeweltoned vases, scattering fresh rose petals over the threshold or misting the air with ethereal scents consecrates what might otherwise seem mundane. Singing a favorite song, whispering a spontaneous prayer or reciting a Buddhist chant during the flurry of unpacking invites calm and attracts benevolent influences. Pungent smudges of dried, white

sage, sweetgrass, pine or lilac flowers help dissolve unpleasant memories and energetic imprints from the past. Honoring the four elements of earth, air, fire and water can create balance and celebrate ancient customs. Adding one or more essential oils to a spray bottle filled with distilled water or culinary rose water is an easy way to mist the air and the space inside drawers, closets and cupboards before filling or refilling them. Hanging fresh evergreens, leafy branches or tufts of blossoms over doorways evokes what 10th-century mystic and healer Hildegard of Bingen called veriditas—the greening energy of the Earth. Employing a crystal or Tibetan singing bowl, beating a shamanic drum or playing an instrument in select rooms can charge the atmosphere with fiery hope. Opening windows, even briefly during cooler seasons, invites in the fresh air of possibility. Stepping into a new life—or revitalizing an existing one—is one of the most beautiful acts of caring for soul and self. Blessing our spaces is also an expression of gratitude, something that can make any life wonderful. Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com. January 2021

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Providing some of the most advanced natural technologies for those struggling with chronic pain, injuries, stress, migraine headaches, PTSD, insomnia, Lyme disease, autoimmune disorders, skin conditions, and much more. Visit our website to learn more. See ad, inside front cover.

Mecca can help you change thoughts and behaviors so you may live your best life. Services include hypnotherapy and cognitive/behavioral modification as well as a possible combination of meditation, yoga and qigong. Complete program packages for smoking cessation and weight management offered. In-person and zoom options available. See ad, page 23.

MacKenzie Kalt, Owner 4050 E Greenway Rd, Ste 5, Phoenix 480-594-5052 • NatPainTreat.com

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Pavel Gershkovich, CHP, CRP 5011 N Granite Reef Rd, Scottsdale 480-621-6041 SaltChaletArizona.com ArizonaLeechTherapy.com Our rooms are coated from floor to ceiling with multiple layers of pure, untreated salt from the Dead Sea. Providing relief for many health conditions. See ad, page 21.

SW HERB SHOP & GATHERING PLACE

148 N Center St, Mesa 480-694-9931 • SWHerb.com Store.SWHerb.com Kathy Gould and Madalyn Johnson, herbalists and proprietors, offer medicinal bulk herbs and specialty tea blends, herbal extracts, certification classes, community and therapist rental space, medicine-making supplies, and more. See ad, page 10.

Mecca Wagner-Brown, CHt, CYT Alternative Therapy Practitioner 3100 W Ray Rd, Ste 261, Chandler 480-482-8925 • MindfulInnerChange.com

CLEANING SERVICES BENNETT’S CARPET & UPHOLSTERY CLEANING

Valleywide Service • 480-994-4988 BennettsCarpetCleaningAZ.com Eco-friendlycarpet and upholstery cleaning. Featuring organic cleaners and odor removal products derived from renewable seed and vegetable sources. No perfumes, solvents or other hazardous products. No phosphates. Products also available for in-home use. Licensed and owner operated since 1974. See ad, page 13.

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Internationally Acclaimed Psychic Healer, Life Coach 617-697-8924 (Scottsdale) DivineLightMinistries.com White Star is a Spiritual Elder, Mystic, Medium and Master Psychic and Healer with 40 years' experience. She offers profound clairvoyant readings covering any subject. She can heal many conditions and restore emotional and spiritual wellness. Classes and trainings on psychic development and many healing modalities are available in person and online.

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Nicholas J. Meyer, DDS, DNM Dr. Jay Valiyaparambil, DMD 5705 N Scottsdale Rd, Ste D-110, Scottsdale 480-948-0560 MillDental.com Millennium Dental offers more than 40 years’ experience in holistic dentistry, including advanced general dentistry and an extraordinary knowledge of services found in complementary medicine. See ad, page 9.

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Dr. Michael Margolis and Dr. Stephen Kovar 2045 S Vineyard Rd, Ste 153, Mesa 480-833-2232 • MyDentistAZ.com A holistic and biological approach to your dental needs and overall health. Bio-compatible dentistry, esthetic dentistry lumineers/veneers, family dentistry and much more. See ad, page 3.

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Dr. Ingo Mahn 3134 W Carefree Hwy, Ste 9, Phoenix 602-775-5120 • MyNaturalDentist.com Dr. Mahn takes the time to listen to your concerns and uses his extensive experience to help you achieve better health. Author of A Healthy Mouth—The Missing Link to Optimal Health, he utilizes the latest advances in dentistry (low-dose digital X-rays and single-visit biocompatible restorations) to deliver the highest level of holistic dental care. Check the calendar of events page on his website for upcoming seminars. See ad, page 5.

PHOENIX BIOLOGICAL DENTISTRY Dr. Maryam Hamdan, DMD 301 E Bethany Home Rd, Ste A-132 602-900-1857 • Info@PhxBiologic.com PhxBiologic.com

Providing personalized, holistic dental services in a relaxing and comfortable environment. We provide all aspects of general and cosmetic dentistry along with biological procedures like safe mercury amalgam removal, ozone therapy, use of platelet-rich fibrin, and many more. Call today to schedule your new patient appointment. Dr. Hamdan is a member of IAOMT, HDA, IABDM and is SMART certified. See ad, page 6.

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ANDREA SOBOTKA, AKA “CRITTER DOC”

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THE SUMMIT LIGHTHOUSE® OF PHOENIX

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UNITY OF MESA

2700 E Southern Ave, Mesa 480-892-2700 • UnityOfMesa.org We are a progressive, New Thought, spiritual community, exploring universal principles and practices. We offer practical spiritual teachings for meaningful and prosperous living. Sunday services, youth programs and a wide variety of classes are available each week. ALL are welcome here. See ad, page 32.

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Tempe Meadows Farmers’ Market 1490 E Weber Dr Saturdays & Sundays 8am-2pm TempeMeadows.com

Local Farmers’ Markets

The Barn at Power Ranch 3685 E Autumn Dr, Gilbert Wednesdays 4-8pm RaysMarket.com

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The Capitol Farmers’ Market 1700 Adams St, Phoenix Thursdays late Nov-Apr 10:30am-1:30pm ArizonaCommunityFarmersMarkets.com

NOTE: Please check market websites and ArizonaCommunityFarmersMarkets.com for more information on days and hours, and any restrictions.

Ahwatukee Farmers’ Market 4700 E Warner Rd, Phoenix Sundays Oct-May 9am-1pm Jun-Sep 8am-11am Facebook.com/AhwatukeeFarmersMarket Anthem Farmers’ Market 41703 N Gavilan Peak Pkwy Sundays Oct-May 9am-1pm Facebook.com/AnthemFarmersMarket Care 1st Farmers’ Market 328 W Western Ave, Avondale Tuesdays Jul-Oct 8am-noon ArizonaCommunityFarmersMarkets.com Carefree Farmers’ Market 1 Sundial Circle Fridays Oct-May 9am-1pm Jun-Sep 8am-11am Facebook.com/CarefreeFarmersMarket Downtown Chandler Farmers’ Market 3 S Arizona Ave Saturdays Oct-May 9am-1pm Jun-Sep 7am-10:30am Facebook.com/ChandlerFarmersMarket Gilbert Farmers’ Market 222 N Ash St Saturdays Oct-Mar/Apr 8am-noon Apr/May-Sep 7am-11am GilbertMarket.com Goodyear Farmers’ Market 3151 N Litchfield Rd Saturdays Oct-May 8am-noon ArizonaCommunityFarmersMarkets.com

High Street Farmers’ Market 5415 E High St, Phoenix Sundays Oct-May 10am-1pm Facebook.com/Farmers-Market-on-HighStreet-2244771575799425

Uptown Farmers’ Market 5757 N Central Ave, Phoenix Wednesdays Oct-Apr 9am-1pm & May-Jun 8am-noon Saturdays Nov-Apr 9am-1pm & May-Oct 8am-noon UptownMarketAZ.com Verrado Community Farmers’ Market N Market Pl & W Main St, Buckeye Sundays Oct-Jun 10am-1pm Facebook.com/VerradoCommunityFarmersMarket

Mesa Farmers’ Market and Flea 526 E Main St Saturdays 8am-1pm (winter hrs) 7am-noon (summer hrs) MesaFarmersMarketAndFlea.com

Vincent’s Saturday Market 3930 E Camelback Rd, Phoenix Saturdays late Oct-early May 9am-1pm VincentsOnCamelback.com

Momma’s Organic Market Park West, 9744 W Northern Ave, Peoria Saturdays 9am-2pm MommasOrganicMarket.com

NORTHERN ARIZONA

Old Town Scottsdale Farmers’ Market 3806 N Brown Ave Saturdays 7am-11am ArizonaCommunityFarmersMarkets.com Phoenix Public Market 721 N Central Ave Saturdays Oct-Apr 8am-1pm May-Sep 8am-noon PhxPublicMarket.com Power Road Farmers’ Market 4011 S Power Rd, Mesa Monday-Saturday 9am-6pm | Sunday 9am-4pm PowerrdFarmersMarket.com Roadrunner Park Farmers’ Market 3502 E Cactus Rd, Phoenix Saturdays Oct-May 9am-1pm | Jun-Sep 7am-11am Facebook.com/RoadrunnerParkFarmersMarket Sun City Farmers’ Market 16820 N 99th Ave Thursdays Oct-May 9am-1pm Facebook.com/Sun-City-Farmers-Market631299790224049

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Flagstaff Community Farmers’ Market 211 W Aspen Ave, City Hall Parking Lot Sundays May-Oct 8am-noon FlagstaffMarket.com Prescott Summer Farmers’ Market Yavapai College, Parking Lot D 1100 E Sheldon St Saturdays May-Oct 7:30am-noon PrescottFarmersMarket.org Prescott Winter Farmers’ Market Prescott High School, 1050 Ruth St Saturdays Nov-May 10am-1pm PrescottFarmersMarket.org Sedona Summer Community Farmers’ Market Tlaquepaque/Creekside, 336 Hwy 179 Fridays May-Oct 8-11:30am Sedona-Farmers-Market.com Sedona Winter Community Farmers’ Market Wells Fargo Bank Parking Lot 2201 W State Rte 89A, West Sedona Sundays Oct-May noon-4pm Sedona-Farmers-Market.com

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