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

EE R HEALTHY LIVING F

HEALTHY

PLANET

THE CASE FOR

Electric Bikes

REGENERATIVE FARMING HOW IT CAN SAVE THE PLANET

Easy Ways to GROW EDIBLES INDOORS ALL ABOUT CBD RESEARCH POINTS TO ITS BENEFITS

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Contents 23

14 DOWN TO EARTH The Promise of Regenerative Organic Farming

18 INDOOR EDIBLE GARDENING

Grow Veggies, Sprouts and Microgreens Year-Round

21 MEDICINAL

MUSHROOMS AND OTHER ADAPTOGENIC PLANTS FOR MENTAL HEALTH

23 CANINE OBESITY

When Doggies Need Diets

24 HEMP-DERIVED CANNABIDIOL

A Primer on the Latest Research

26 GETTING PREGNANT

Lifestyle Strategies to Boost Fertility

28 HEALING FROM GRIEF Four Ways to Find Peace

30 ON A ROLL ADVERTISING & SUBMISSIONS

Foam Rollers Ease Pain and Workout Recovery

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.

32 HERB AND CRYSTAL

EDITORIAL SUBMISSIONS

33 JEFF TKACH

Go to NaturalAZ.com/pages/contact to inquire about editorial opportunities. Deadline for editorial: the 10th of the month.

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BATHS FOR RELAXATION AND HEALING

on Regenerative Healthcare

DEPARTMENTS 10 news brief 11 global briefs 12 health briefs 13 eco tip 18 conscious eating 23 natural pet 24 green living

26 28 30 33 34 35 36 38

healthy kids inspiration fit body wise words visit us online classifieds business directory farmers' markets March 2021

HEALTHY LIVING HEALTHY PLANET

letter from publisher

Bicycling

PHOENIX & NORTHERN ARIZONA EDITION

ike many of you, I learned to ride a bicycle when I was young. However, that was back in the day when nobody

seemed to worry if the bike fit the child, and I

PUBLISHER Tracy Patterson, BSc, MES

ended up with a monster ride. It was so big that

DESIGN & PRODUCTION Patrick Floresca

pedals at the same time, but I didn’t care, I loved

in the beginning I couldn’t reach the seat and the my bike and rode it tirelessly every summer for

COPY EDITOR Sara Gurgen WEBSITE Locable Kyle Hass

years. When I became an adult, I left bicycling behind, but always had the thought that one day I might return to this fun activity. I did go through a brief period of bike riding when my husband and I first started dating—he was (and still is) an avid road cyclist, and we thought it was something we could do together. So I bought a bike and all the accessories, including

a helmet, of course. Although it’s true that you never forget how to ride a bike, the thing I had forgotten was that one does not simply jump on a bike and go for a long ride. After my first outing, I got off my bike and promptly sank to the ground with rubber legs! Something that became very obvious was that bicycling wasn’t an activity I could do once in a while; it would take commitment, especially if I were going to keep up with my

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

husband! And I had another big hobby—horses—so my cycling days dwindled to nothing. Now that I live in Arizona, a great place to bike ride almost year round, the thought pops into my head now and again that it would be nice to do some cycling. The article on page 13 really got me thinking. “Hmmm, if I had an electric bike, it would be more conducive to my casual, intermittent style of riding. I could pedal when I want to and have the benefits of that, and let the electricity do the work when I’m out of steam!” I’m going to need to do more research on this, but I really think these electric bikes could be the answer for the casual cyclist, like me. Get some exercise, have a mode of transportation, be kind to the environment—it’s a pretty sweet deal all around.

© 2021 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please 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, March 10 is the deadline for all April edition submissions.

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March 2021

news brief

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Sacred Flame Yoga and Mindfulness Offering Trainings, Classes and Workshops

acred Flame Yoga and Mindfulness is now offering trainings, classes and workshops for people to develop the skills, knowledge and guidance needed to deepen their journey and adventure on the spiritual path. Both online and safe in-person options are available. Awakening—our goal on the path—is our natural birthright. It amounts to being who we truly are. Yet we often think of it as remote, far away, untouchable. Our own minds make it into something impossible to attain, or something that we are not ready for or worthy of. Yet it is simply based on growing awareness, organically, and realizing techniques and skills that we integrate into our being and put into practice every day. Simple presence is one such key. And related is mindfulness and observing the mindstream. Those skills are available to everyone right now, from wherever one starts. This is about our core life purpose. Robert Lonsdorf—owner of Sacred Flame Yoga and Mindfulness—is your honored guide on this path. He has been studying and practicing yoga, meditation and spiritual development for more than 40 years, both in America and abroad. He has learned from many teachers and disciplines, including mystic George Gurdjieff, Ramana Maharshi and Advaita Vedanta; yoga philosophy; several kinds of Buddhism; Eckhart Tolle; and others. He is a certified yoga teacher and practices various energy healing arts. For more information, call 617-697-0692, email RobertLonsdorf@gmail.com or visit fb.me/ SacredFlameYoga. See ad, page 12.

Coming Next Month APRIL

Healthy Home Plus: Climate Change Health Impacts

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global briefs

Buzz Kill

Cold Comfort

Hazardous Pollutants Found in Mount Everest Snow

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Manmade perfluoroalkyl and polyfluoroalkyl substances (PFAS) used in water-repellant outdoor gear and linked to birth defects, high cholesterol and increased risk of kidney and testicular cancer have been detected in snow at the top of Mount Everest, posing a risk for trekkers, climbers and residents that drink the water. The U.S. Department of Health and Human Services Agency for Toxic Substances and Disease Registry suggests that exposure to high levels of PFAS may suppress the immune system and increase the risk of getting COVID-19. The PFAS discovery was reported by Kimberley Miner, a research assistant professor at the University of Maine Climate Change Institute, who along with 20 co-authors published a paper, “Deposition of PFAS ‘forever chemicals’ on Mt. Everest,” in the online journal Science of the Total Environment. The PFAS pollution shows that people unknowingly shed these chemicals. Some companies that make outdoor gear are phasing them out, while others cite “technical challenges” in delaying such implementation.

Flying High

Economical Carbon-Neutral Jet Fuel

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Scientists looking for ways to reduce the amount of carbon dioxide emitted into the atmosphere have increasingly focused on the aviation industry, which accounts for approximately 12 percent of transportation-related carbon dioxide emissions. Installing heavy batteries aboard aircraft is problematic, but a team of researchers affiliated with several institutions in the UK and Saudi Arabia have developed a way to produce jet fuel using carbon dioxide as a main ingredient, as published in the journal Nature Communications. The process, which uses an iron catalyst with added potassium and manganese, along with hydrogen, citric acid and carbon dioxide heated to 662° F, forces the carbon atoms apart from the oxygen atoms in CO2 molecules, which then bond with hydrogen atoms to produce the kind of hydrocarbon molecules that comprise liquid jet fuel, with water as a byproduct. This is less expensive than converting hydrogen and water into fuel because it uses less electricity. Use of this fuel in aircraft would be carbonneutral because burning it would release the same amount of carbon dioxide that was used to make it.

Honey Bees Have a Dirty Secret Although honey bees symbolize prosperity, sustainability and environmentalism, and are vital to farmers, they also have a distressing effect on the environment—destabilizing natural ecosystems by competing with native bees. Thousands of beekeeping hobbyists and campaigns to save the bees provide honey bees much more media coverage than native pollinators. High densities of honey bee colonies increase competition with the native pollinators for forage, putting even more pressure on the wild species that are already in decline. Honey bees are extremely general foragers and monopolize floral resources, leading to exploitative competition where one species uses up a resource, not leaving enough to go around. Sheila Colla, an assistant professor and conservation biologist at Toronto’s York University, tells Scientific American, “Beekeeping is for people; it’s not a conservation practice. People mistakenly think keeping honey bees, or helping honey bees, is somehow helping the native bees, which are at risk of extinction. The focus on neonics [pesticide] and honey bees has taken a ton of resources away from conserving wild pollinators from their most important threats.” March 2021

health briefs

Getting an MRI or CT scan is typically not a relaxing experience, and patient discomfort, anxiety or agitation can affect the quality of the image. Taking note of businesses that use lighting to create a mood, researchers from Pepperdine University demonstrated that patient unease in imaging centers can be modified with the use of colored LED lights. In a pilot study involving 35 subjects, 43 percent found blue lighting most relaxing, while 31 percent preferred yellow. The least relaxing lighting color was red, according to 69 percent of participants, followed by yellow (17 percent) and green (11 percent). Each subject was given a handheld device to set the hue, intensity and brightness of lighting, and most chose blue. No patient preferred the standard bright, white lighting of healthcare environments. “When given the opportunity to change a single aspect of the environmental or imaging facility experience, patients feel much more in control of the otherwise unfamiliar and uncomfortable setting,” write the authors in the Journal of Medical Internet Research.

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Ginger root (Zingiber officinale),, used historically in traditional medicine to treat indigestion and nausea, may also help people with Type 2 diabetes, suggests a new study from Brazil. Researchers conducted a randomized, double-blind study of 103 people with Type 2 diabetes that were taking medications. Those taking 1.2 grams of ginger powder for 90 days experienced a significant drop in the level of fasting blood sugar, total cholesterol and LDL cholesterol compared to those taking a placebo.

Use Green Tea Extract and Curcumin to Ward Off Oral Cancer Early signs of oral cancer can include white patches, sores and lumps inside the mouth, biomarkers known collectively as oral potentially malignant disorders (OPMD). To see if two natural chemopreventive agents— green tea extract and curcumin—could reverse these conditions, researchers in India tested 60 people with OPMD, splitting them into three groups. One group was given 400 milligrams (mg) of green tea extract in a capsule, as well as a gel; a second group was given 475 mg of curcumin; and the third received a combination of the first two treatments. After 12 weeks, researchers found that the supplementation had significantly reduced OPMD biomarkers in all three groups, with particularly strong results in the combination group, suggesting a synergistic effect.

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Use Colored LED Lights to Relax

Try Ginger to Lower Diabetes Markers

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eco tip

Plug and Pedal The Benefits of Using Electric Bikes Gas-guzzlers are the worst of vehicles, emitting harmful pollutants and using up non-renewable natural resources. An Earth-friendlier alternative for work commutes or pleasurable neighborhood spins is the e-bike, powered by pedaling and an electric motor. Reaching maximum speeds of 20 to 28 miles per hour and costing $400 and up, an electric bicycle offers a more scenic and easier ride that gets us to our destinations without trashing the planet.

Environmental Benefits Zero emissions. Electric bikes run on clean energy, eliminating the devastating carbon emissions associated with cars, vans, trucks and motorcycles. Long-lasting power. The batteries last for years—much longer than traditional types. They don’t contain lead and can be recycled. Easier on roads. Bikes are considerably lighter than larger vehicles and cause much less damage to infrastructure.

respiratory improvements regardless of whether they used an electric bicycle or a conventional, non-motorized model. With the power assist, e-bikers were able to cycle at higher speeds and climb hills more easily, which also proved to be highly motivating.

Safety Tips Pay attention to traffic. Many car drivers may not expect a biker to reach 20 or more miles per hour. Ride defensively. Be visible. Outfit the bike with lights and a bell and wear eyecatching clothing. Start slow. Get a feel for the bike’s capabilities at lower speeds before cranking it up. Give it a brake. With the added speed and power, slowing down well ahead of stop signs, lights and road crossings is a must.

Health-Friendly Commuting

Be careful on the mount and dismount. An e-bike is about 20 pounds heavier than a regular bike, so a step-through frame might make good sense, even for men.

E-bikes are a great way to bring some physical activity to an otherwise sedentary lifestyle. In a 2018 study, Swiss researchers found that commuters enjoyed similar cardio-

Wear a helmet. According to the U.S. Centers for Disease Control and Prevention, head injury is the most common cause of death and serious disability in bicycle-related crashes. March 2021

DOWN TO EARTH The Promise of Regenerative Organic Farming by Sandra Yeyati

pixdeluxe/GettyImages.com

ith its dependence on chemical pesticides and fertilizers, heavy tilling techniques, concentrated animal feeding practices and mono-crops—all designed to maximize yields—conventional farming has come at a great cost. “Conventional intensive farming practices have significant negative consequences for the land and surrounding ecosystems,” says Richard Teague, Texas A&M professor of Ecosystem Science and Management. “By disrupting the natural function of these habitats, the valuable ecosystem services they provide are compromised.”

The way we’re growing food now is not sustainable. “According to the United Nations, we only have 60 harvests left before our soil is completely depleted. Years of conventional industrial agriculture have drained the soil dry of all of the organic matter, all the microbes, that microbiome that brings nutrients to our plants and to our planet as a whole,” says Margaret Wilson, content creation and media relations specialist at the Rodale Institute. The UN also reported last year that agriculture and forestry were responsible for nearly a quarter of all greenhouse gas emissions. “Agriculture is a climate-intensive process and conventional practices make that even worse because they’re fossil fuel-intensive,” Wilson says. “They require a lot of machinery to plow fields and distribute pesticides. Fertilizers are fossil fuel-based. Tillage is a huge part of conventional agriculture, where you’re turning the soil over, and that releases carbon dioxide into the atmosphere.” 14

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One third of the world’s land surface is considered desert, and according to Judith D. Schwartz, the Vermont author of The Reindeer Chronicles and Cows Save the Planet, most deserts are manmade. “If we look historically, we learn that most deserts were once thriving grasslands or some other kind of ecosystem and became deserts after hundreds of years of poor grazing management or farming that was no longer putting nutrients back into the soil.”

The good news is that deserts can be brought back to life. In the state of Chihuahua, Mexico, where much of the land is degraded, ingenious ranchers have figured out a way to support healthy animals and plant biodiversity. “The ranchers were earning money by managing the livestock holistically in a way that was reviving the ecological function of these lands, so there were thick grasses, birds and butterflies flourishing right next to land that looked horrible—absolute deserts with a lot of erosion, the soil so depleted that it couldn’t hold water,” recalls Schwartz, who visited the area. Regenerative organic farming holds great promise to rebuild soil, draw carbon from the atmosphere and ultimately grow healthier food. “When you take out the pesticides, fertilizers and intensive tilling, our farming systems trial concluded that regenerative organic agriculture uses 45 percent fewer fossil fuels and releases 40 percent fewer carbon emissions than conventional practices,” Wilson says, adding that a recent Rodale Institute white paper postulated that by transitioning all global crop and pastureland to regenerative management, we could sequester 100 percent of annual carbon dioxide emissions. As the founder of the Rodale Institute, J.I. Rodale, said, “Healthy soil equals healthy food equals healthy people.” Soil restoration is job one, and we know how to do this. “The goal of regenerative farming is to farm and ranch in nature’s image,” says Gabe Brown, a North Dakota farmer and author of Dirt to Soil. He offers the following six principles to create a thriving, regenerating agricultural ecosystem:

1 2

Context: “There’s a reason bananas do not grow in North Dakota. They don’t fit the context, whereas more spring wheat is grown in North Dakota than anywhere else. You have to farm and ranch in your context.”

The least amount of mechanical and chemical disturbance possible: “Nature tills with earthworms and burrowing rodents, but it certainly doesn’t till the soil like we do in farming or even in gardening. Tilling is the worst thing you can do if you want to raise nutrient-dense food. Nature aerates the soil with the use of living plants and soil aggregates. Those soil aggregates will only last about four weeks, then new ones need to be formed, and the only way to form them is by not tilling and allowing biology and fungi to secrete substances that help bind sand, silt and clay to form soil aggregates.”

3 4

Armor on the soil: “Nature always tries to cover the soil, whether it be leaves in a forest or decaying plants in a pasture or field. Nature does not like bare soil.”

Diversity: “Where in nature do you see a monoculture? Usually only where man put it or man’s actions have driven it to be a monoculture. Nature is very diverse, so hundreds of different grasses, legumes all growing in harmony. We’ve gotten away from that. Now we plant monocultures. That’s not the way nature functions.”

A living root being in the soil as long as possible throughout the year: “I go out in the spring here in North Dakota, and you’ve got crocuses coming up through the snow. That’s nature’s way of trying to take the solar energy and all of these compounds out of the atmosphere, and through photosynthesis convert it into carbon to feed soil biology.”

Brown waxes poetic when he talks about the amazing results of regenerative farming. “Healthy soil looks like dark chocolate cake. It’s full of pore spaces. Healthy soil is dark

sanjeri/GettyImages.com

Livestock and insect integration: “Nature does not function properly without animals. Too many people think we have to remove the animals from the landscape. That’s the worst thing you can do. What’s going to pollinate the plants? The way our rich soils were formed was with large herds of ruminants, grazing the plants. That plant, once grazed, starts sloughing off root exudates to attract biology, to regrow, and then that plant is able to cycle more carbon out of the atmosphere.”

March 2021

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because of the amount of carbon in it. It smells good, whereas unhealthy soil is very compacted. There’s no pore spaces. Water cannot infiltrate into it. It’s a dull, pale color. You can see it, you can smell it, you can feel it.” According to Wilson, the Rodale Institute is poised to help farmers adopt these principles and make them profitable. “People say regenerative organic isn’t scalable, but through our farming systems trial, we’re proving that you can do this on a large scale. It might require customization, but that’s why we’re investing so much in providing support and research to farmers to help them navigate that, and we’re seeing that scalability is not a barrier to implementation because so many big companies like Dr. Bronner’s and Patagonia are starting to implement these practices because people are demanding it. The market finds a way to make it doable and as long as we keep up our consumer education and show people that this is a benefit to everybody, I think large-scale farmers and corporations that buy their products will respond.” Last year, Graham Christensen’s father gave him and his brother full control of a 750-acre farm in Oakland, Nebraska, that has been in the family since 1867. Over the decades, the farm has seen many changes, but the biggest transformation is still to come, as the brothers eagerly transition their once conventional operation into a regenerative organic one. The family began to incorporate a few innovations 12 years ago when they stopped tilling the land and adopted solar energy, but this year they’ll take bolder steps to eliminate their dependence on GMO seeds and chemical fertilizers and pesticides which over the years have reduced organic matter levels in the soil and led to increased and unhealthy nutrient levels in their waterways. “For the first time, we’ll be cover-cropping 612 acres and expanding habitats for wildlife, especially in some riparian areas, so we can get more roots in the soil and have better filtration and cleaner water,” Christensen explains. “We’re going to produce nutrients by building a biodiverse ecosystem and we’re incorporating animal grazing systems to help us fertilize naturally rather than having to add synthetics like nitrogen and phosphorus.” They have planted a 100-tree hazelnut orchard that they hope to expand as a tree crop. “That’s going to help us stop soil erosion, store more carbon in the ground, produce another form of income and also be able to fit right into our cropping system, virtually taking out no extra land; just creating a higher layer, so now we’re farming higher in the air.” The transition is not without its risks, Christensen adds. “Farms like ours have been heavily subsidized by the federal government to ship our grain to other countries. What we’re trying to do now is produce more small grains and hazelnuts for a regional market and reintroduce livestock to the land—not in confinement—so we can focus more on feeding people in our local community and in Omaha or Lincoln or Kansas City or Des Moines.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

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March 2021

conscious eating

Indoor Edible Gardening Grow Veggies, Sprouts and Microgreens Year-Round by April Thompson

here’s no need to wait until the last frost date to sow a kitchen garden. Impatient gardeners or those without outdoor space can grow almost anything indoors with a little light and creativity. “You can start many edible plants from seed on a sunny windowsill, even in late winter. You’ll be surprised how quickly everything germinates this time of year,” says Zia Allaway, the British author of Indoor Edible Garden: Creative Ways to Grow Herbs, Fruits, and Vegetables in Your Home. Herbs, tomatoes, cucumbers and peppers are among the many foods that can be easily grown from seed indoors, according to Allaway. Many fruiting plants that are not self-pollinating, such as cucumbers, need a boost from hand pollination if growing them indoors. Allaway adds, “When growing any plants on a windowsill, rotate them periodically so they grow evenly, as they will turn toward the light.” While crops like garlic, beets and carrots won’t reach maturity indoors, they can still be grown inside for their tasty, nutritious leaves. To grow garlic shoots, for example, remove the papery outer case and submerge the flat end of a garlic bulb in a container of water, leaving the top exposed to air. Within a few weeks, garlicky-flavored shoots will sprout up that can be harvested and used like chives, advises Allaway. To maximize space, she suggests growing plants vertically, perhaps by hanging bushy herbs or trailing plants in a window basket. She has also used interior walls to erect a trellis for vining plants like cucumbers, wiring it up with screw eyes.

Mini-Greens, Major Nutrients

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Many health-conscious gardeners are drawn to sprouts and microgreens for their nutritional benefits, as they contain as much as 40 times the nutrients as their full-grown counterparts. Sprouts can easily be grown with or without soil, and are eaten before the first tiny cotyledon

leaves emerge, whereas microgreens are harvested later, often just before or after the first true leaves, the second pair, pop up. “Sprouted greens grown at home are the freshest food you’ll ever eat. Being able to grow your own salads is also a lot of fun in the winter, to see the wonderful colors growing on your shelf,” says Peter Burke, the Calais, Vermont, author of Year-Round Indoor Salad Gardening: How to Grow Nutrient-Dense, Soil-Sprouted Greens in Less Than 10 Days. Burke’s tried and true method is to plant a small amount of seed every day from a mix of sunflower, peas, radish, buckwheat and brassicas like broccoli or kohlrabi, providing a steady supply of his family’s daily dose of greens. While some gardeners grow sprouts or microgreens directly on paper towels or coconut coir, Burke prefers using a storebought, germination soil mix, spread up to two inches deep in reusable trays, watered once a day and grown without artificial light. Many seeds commonly found in the home pantry can be turned into sprouts and shoots, says Lina Wallentinson, the Swedish author of Sprouts, Shoots and Microgreens: Tiny Plants to Grow and Eat in Your Kitchen. “Mustard seeds from the spice shelf, whole lentils in all colors, chickpeas and yellow peas can all be easily grown for sprouts and shoots without any special equipment,” she says. Seeds can be put into wide-mouthed jars, soaked overnight, and then drained and rinsed two to three times a day. Germination of seeds into sprouts, from mung beans

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to quinoa, can typically take less than 24 hours with this method. Sprouts and microgreens make great toppers for salads, soups, sandwiches or smoothies, and they can also be cooked. “Newly sprouted mung and lentil seeds with a short ‘tail’ are perfect to flashfry and season with soy, chili and a little sesame oil as an alternative to rice or pasta,” says Wallentinson. “Sprouts are also nice to bake with. Like seeds and nuts, they give a good little chew in all kind of breads.” Whether growing sprouts, microgreens or full-sized plants, Allaway advises home gardeners to make drainage holes at the bottom of the containers to avoid overwatering. “It’s better to underwater than overwater a plant, because once it starts to rot, it’s game over. There is also research showing that a little stress from occasional underwatering can trigger the plant to produce more phytochemicals, which are nutritionally beneficial,” she says. Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

Tasty, Sprout-Inspired Recipes Noodle Soup with Coconut, Sprouts and Shoots This soup is a favorite in our home. Simple to make, it’s warming thanks to just the right amount of bite from the chili. Yield: 4 servings

1 8¾ oz pack of noodles 1 Tbsp canola oil 1 carrot 2 tsp red curry paste Canola oil, for frying 1 13½ oz can coconut milk 1 tsp tomato purée 2 Tbsp fish sauce (or Japanese soy sauce) 1 vegetable stock cube 1 tsp sugar 1¼ cups water 2 tsp freshly squeezed lime juice 1 red bell pepper About 7 oz mung bean sprouts Pea and radish shoots, for garnish Prepare the noodles according to the instructions on the package. Drain off the water, and mix the noodles with the oil. Peel and thinly slice the carrot. In a saucepan, cook the curry paste and carrot in some oil for about 1 minute. Add in the coconut milk, tomato purée, fish sauce, stock cube, sugar and water, and cook for about 5 minutes. Add in the lime juice. Halve, seed and julienne the bell pepper; add it to the soup. Divide the noodles between the bowls, add the soup and sprinkle with sprouts and shoots.

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March 2021

Green Smoothie Bowl Here’s a recipe that contains both sprouts and shoots. The buckwheat provides a little extra satiety. Top the bowl with some poppy seeds, grated coconut, nuts and berries. YIELD: 2 BOWLS

Approx. 1¼ cup mild, tender shoots such as broccoli, chia, pea or sunflower 2 frozen bananas 3½ oz frozen mango, diced 2 Tbsp buckwheat sprouts 6¾ oz mild plain yogurt (3 percent) or coconut or almond milk Hemp hearts, poppy seeds, grated coconut, nuts and frozen red and/or black currants, for topping Blend shoots, bananas, mango, sprouted buckwheat and yogurt until smooth using a countertop or immersion blender. Pour into bowls and top with hemp hearts, poppy seeds, nuts, coconut and berries.

Sprouted Hummus Every Middle Eastern family has their own recipe for hummus. Naturally, there has to be a sprouted version of it, too. With a jar of hummus in the refrigerator, I can always cobble together some kind of dish for lunch or dinner. Yield:: ABOUT 6.75 FLUID OZ (NEARLY 1 CUP)

7 oz sprouted chickpeas (or yellow peas) 1 garlic clove 2 Tbsp tahini 2 Tbsp freshly squeezed lemon juice ½ tsp sambal oelek ½ tsp cumin ½ tsp salt 4 Tbsp olive oil Put the sprouted peas in a small saucepan and cover them with water. Bring the water to a boil and cook the peas for 10 minutes. Pour off the water. Peel and finely chop the garlic. Mix the peas in a food processor or with an immersion blender, along with the garlic, tahini, lemon juice, sambal oelek, cumin, salt and oil. Dilute with some water if the hummus seems too thick. Option: Turmeric adds a nice yellow color to hummus. But sample the hummus as you add it in—some enjoy the taste of turmeric, others less so. Start with ½ teaspoon per recipe. Recipes excerpted from Sprouts, Shoots & Microgreens: Tiny Plants to Grow and Eat in Your Home Kitchen, by Lina Wallentinson. Photography by Lennart Weibull.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 20

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Medicinal Mushrooms and Other Adaptogenic Plants for Mental Health by Kathleen Gould and Madalyn Johnson

avigating through these chaotic times on the planet can be a bit tricky, but as is always the case, Mother Nature is here to help with so many gifts from her bounty. This article focuses on the beautiful adaptogenic plants she shares to help keep us on a steady, calm track. So, what are adaptogens? Simply stated, these plants are very unique in that they can help your body adapt to physical, chemical, emotional and environmental stress. They help balance, restore and protect the body, and are rich in vitamins and minerals. Let’s look at a few of the more commonly known and readily available plants and what they offer.

mushroom. Reishi holds titles like “the mushroom of immortality” and “the shaman’s fungus,” and throughout history has shown itself to be a powerful adaptogenic plant for both the mind and the body. It is rich in antioxidants and anti-inflammatory compounds, and has been used for millennia as an immune and longevity food. It is said that if there is no hope, look to the reishi mushroom. It has a staggering list of amazing properties: immune boosting; analgesic; sleep enhancing; shown to help lower blood sugar and blood pressure, and relieve stress, anxiety and depression; and the list goes on and on.

Reishi Mushroom (Ganoderma Lucidum)

For strengthening, nourishing and feeding the immune system, this seems to be the big one. 123rf.com/Bogdan Ionescu (Follow)

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One of our all-time favorites is the reishi

Turkey Tail (Coriolus Versicolor)

Turkey tail is definitely an adaptogenic mushroom, and as such has a big influence on our state of mind. When we feel better emotionally and mentally, our entire outlook is brighter, and that is just one of the many things that this medicinal mushroom helps with. It is a wonderful antioxidant, anti-viral and anti-microbial, and is often used to help prevent or fight infections like colds and flu. Turkey tail contains prebiotics, which can help nourish beneficial bacteria in the microbiome, so it is used for better digestive health. There is a lot of study on using turkey tail to help prevent cancer, as well as using it to help strengthen the immune system of patients who are on chemotherapy. Other benefits being studied are its ability to manage blood sugar and blood pressure, reduce inflammation, aid digestion, improve bone health, and more. Research is going on throughout the world to dig out more treasures this mushroom has to offer.

Ashwagandha Root (Withania Somnifera)

Ashwagandha is another adaptogenic plant with a wide range of overall health benefits. With regular use, ashwagandha can help to lower blood sugar levels and blood pressure, and reduce stress and anxiety. It is also used to help prevent arthritis, asthma and increase fertility in men. Ashwagandha is also anti-bacterial and an antioxidant used to regulate the immune system. With so many benefits these plants have to offer, it is important that we use them daily. Let’s think a bit out of the box on ways to get these valuable properties in our bodies. Most of us have heard of turmeric milk, or “golden milk,” which is turmeric powder, some cinnamon and a sweetener in a base of almond milk (or whatever milk is your preference). Why not add a bit of ashwagandha powder or mushroom powder for that extra kick of immunity—and deliciousness!? How about adding these powders to your smoothie in the morning? A smoothie of ashwagandha powder, a banana, a heaping spoonful of yogurt, cinnamon powder, and a splash of maple syrup is a sure way to get your day off to a great start. Here is a quick recipe that can utilize all of these (and others you might enjoy) in one delicious treat. March 2021

Madalyn’s Zoom Balls

HEALTHY AND SUSTAINABLE?

YOU BET

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2 cups nut butter (your choice—we love sunflower seed butter) 1 cup tahini ½ cup dried cranberries (or your preferred dried berry) ½ cup cacao nibs 2 oz ground bee pollen (optional) 1 cup chips of your preference (dark chocolate is awesome!) ½ Tbsp cinnamon powder ½ tsp nutmeg 2 Tbsp chia seeds ½ cup chopped nuts (your choice) ½ cup honey or agave syrup to taste 2 Tbsp each powders of your choice (ashwagandha, mushroom powder, guarana for a kick of energy) Mix all these ingredients together until you get the consistency of a rollable ball. Form into small balls, and roll them in maca, shredded coconut or cocoa powder. Keep in the refrigerator, so they can get solid. Take a few out and enjoy during the day. These also freeze really well. Think about adding these powders to whatever it is you like. Most are quite tasteless and easily incorporated into foods. If you have the mushrooms in bigger form, make yourself up some herb pouches that include dried garlic, onion, reishi and other mushroom pieces, and ginger. Throw these pouches into soups, stews, beans, spaghetti sauce and broths, and let their essences (and medicinal properties) heal you. Bon appétit!

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natural pet

CANINE OBESITY When Doggies Need Diets

by Julie Peterson

year ago, Leroy became exhausted lifting his furry head. Today, he has energy to run, chase and play, thanks to his owner helping the 11-year-old Shiba Inu lose 14 pounds. Leroy was adopted last May by Peter Nguyen, a facilities coordinator in Bellevue, Washington. Back then, Leroy weighed 56.4 pounds—twice the recommended weight. Nguyen found a holistic veterinarian to provide an integrative support plan to remove him from danger. Overweight dogs are at risk for joint problems, cancer, diabetes, kidney disease and more. According to a 2018 survey by the Association for Pet Obesity Prevention (APOP), 55.8 percent of dogs (about 50

million) in the U.S. are either overweight or obese. The APOP also reports that most of the owners of these dogs don’t realize or are in denial about this important fact.

Determining Appropriate Weight “A dog that is a perfect weight, you can feel the ribs, but not see them. And you have an abdominal tuck when you look from the side. From above, right in front of the hips, you can see the waistline,” says Leroy’s veterinarian, Jackie Sehn, at Mercy Vet, in Mercer Island, Washington. She points out that the dog must be touched to feel the amount of fat, especially in long-coat breeds. This evaluation can be done at home using the online Body Condition Score chart at PetObesityProtection.org. The American Kennel Club also has a weight chart for dozens of breeds that can help determine an initial goal weight, although ideal weight can vary among individual dogs.

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Doggy Diets Debbie Hensel, who fosters dogs, took in a morbidly obese 13-year-old Chocolate Labrador for the Mr. Mo Project, in Cary, North Carolina. Under her care, the pet went from 108 to 81 pounds within nine months. “Since Bruce was an older dog and overweight, the first thing we did was start him on a joint supplement with turmeric and a prescription diet food. In the beginning, I withheld some of his food and used it as treats throughout the day,” says Hensel. Every four to six weeks, Hensel decreased Bruce’s food intake. She also divided up portions to feed him four times per day to help him feel full. “Portion control is important,” agrees Nguyen. “Leroy has a habit of wanting to eat more. I think he has a hard time know-

ing how much food he really needs.” But the problem isn’t just eating too much. Pet owners are often feeding the wrong foods. “It is the quality sometimes more than quantity. Health doesn’t come from processed food,” says Sehn, adding that most dry kibble is essentially overprocessed junk food that lacks nutrients and contains fillers. Fortunately, refrigerated and frozen dog food has made it easier to feed organic, fresh, nutritionally balanced, raw food which is based on a dog’s ancestral diet. Raw food is also available dehydrated. Treats, if included, should satisfy the chewing instinct without adding many calories. Sehn recommends dehydrated chicken or duck feet, tendons and healthy jerkies. “Switching to a raw diet helped with Leroy’s weight, but I had no idea it would have so many other benefits,” Nguyen says. “I noticed that his coat was getting a lot softer and he smelled a lot better.”

Ease into Exercise “Bruce sounded like an elephant falling when he laid down and he couldn’t stand for long,” says Hensel. Indeed, exercise can overburden the heart and joints of an obese dog. At first, Leroy and Bruce both had a hard time just getting up off the floor, so losing weight first was crucial. As the weight began to come off, they both became more engaged and stamina slowly increased. Hensel started by walking around in the backyard and letting Bruce follow. Their initial walks were to the end of the block. They would stop and rest before going back home. “As he lost weight and his strength improved, our walks got longer,” says Hensel. Weight loss must be a healthy process. “Breaking down excess fat takes time,” says Sehn, adding that losing too fast results in muscle loss. Patience and time are key. “I think Bruce just needed less food and someone that wanted to do things with him,” says Hensel, who has adopted Bruce as her “forever foster dog”. Julie Peterson writes about health and environmental issues. Reach out at JuliePeterson2222@gmail.com. March 2021

green living

Hemp-Derived Cannabidiol A Primer on the Latest Research by Sandra Yeyati

ver since the Farm Bill of 2018 legalized the commercial production of hemp, U.S. sales of cannabidiol (CBD) have exploded onto the scene with hundreds, perhaps thousands, of vendors popping up around the country. CBD, a cannabinoid, is abundant in the hemp flower. “By law, hemp is defined as a variety of cannabis plant that has less than 0.3 percent THC, the psychoactive cannabinoid that induces a high,” says Shannon Livingston, a cannabis consultant for Florida Gulf Coast University, in Fort Myers. Proven Benefits of CBD: “The enthusiasm for CBD is soaring above the actual scientific evidence,” says Peter Grinspoon, M.D., a leading medical cannabis expert and primary care physician at Massachusetts General Hospital. “What’s known is that it helps with childhood epilepsy, and the U.S. Food and Drug Administration has approved a CBD drug for that. It is believed, and there’s good animal data and some human data to suggest, that CBD helps with chronic pain, insomnia and anxiety.”

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Anxiety Under Study: A clinical trial examining a high-CBD, low-THC (the psychoactive component) sublingual custom formulation for patients with moderate to severe anxiety is being conducted by Staci Gruber, Ph.D., director of Marijuana Investigations for Neuroscientific Discovery at McLean Hospital, in Belmont, Massachusetts, and associate professor of psychiatry at Harvard Medical School. “In the open label phase of this study, we’ve seen a rather dramatic and precipitous drop in symptoms of anxiety and depression after four weeks of treatment. We’ll see if this holds in the double-blind phase, which is underway now,” she explains.

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Entourage Effect: Gruber notes that this customized formulation is a full-spectrum, whole-plant formula, saying, “You often seem to get a bigger bang for the buck using a full-spectrum or broad-spectrum (whole plant minus THC) product, rather than just a single extracted compound.” The process she’s describing is called the entourage effect—an assumption that all elements of the cannabis plant,

working together, are most effective. “I believe there’s a significant role for terpenoids, flavonoids and other cannabinoid constituents of the plant, in addition to the big two (THC and CBD), and I have a grant to look at that very question,” she says. How to Start CBD: Experts agree that the best approach is to start low and go slow. “With experimentation, the patient will know what works for them,” Grinspoon says. “When CBD doesn’t work with my patients, the next step is to add a little bit of medical cannabis; it often takes a very little dose to help them with their sleep or their chronic pain.” Medical marijuana has been legalized in 36 states and the District of Columbia. Route of Administration: “When you smoke or vape, it’s an almost immediate onset, which is helpful for breakthrough pain, nausea and anything you want to treat immediately, but the effect is very short-lived,” Livingston explains. “For chronic pain, you might take a capsule or the patch that will last six to eight hours. If you want to fall asleep, a sublingual will work. For a skin condition, you might rub an oil on your skin. It’s really about the time of onset, how long you need it to last and what you’re treating.” Ensuring Quality Control: “Choose CBD providers that are certified for good manufacturing practices; conduct batch-specific, third-party testing on all of their products; and provide certificates of analysis directly from those labs. These tests can detect the presence of heavy metals, bacterial or microbial life, mycotoxins and pesticides, and also provide cannabinoid potency and terpene profiles,” says Grace Kaucic, senior communications and content manager at Bluebird Botanicals, a CBD company in Louisville, Colorado. Our Built-In Cannabinoids: In the mid-1990s, researchers discovered the endocannabinoid system of receptors and neurotransmitters throughout the body, which uses cannabinoids that our own bodies produce. “This system is believed to control homeostasis, the body’s ability to regulate itself and maintain normal functioning,” Grinspoon says, adding that he believes this system will become central to medicine over the next few years as more research is conducted.

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Research is Ongoing: “It’s an incredibly exciting time for cannabis science,” Gruber says. “There’s every reason to be optimistic about the potential of harnessing and exploiting the benefits of cannabis and cannabinoids in ways that may still surprise us, but to be cautiously optimistic. It is not a panacea. It will never be one-size-fits-all.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com. March 2021

healthy kids

Getting Pregnant Lifestyle Strategies to Boost Fertility by Ronica O’Hara

More than 7 million American women face one of life’s deepest heartbreaks: They want a newborn in their arms, but their bodies are not cooperating. Happily, the growing use of natural approaches like healthier diets, supplements and acupuncture is changing that outcome for many.

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Egg Matters A healthy pregnancy depends on a healthy egg. Chromosomal abnormalities severely hamper fertilization and account for more than half of first-trimester miscarriages. Yet, contrary to common belief, egg quality is not determined solely by a woman’s age: it can be highly influenced by her lifestyle choices and nutrients in the three-month window before an egg is fertilized, Fett advises. Based on the latest research, she offers the following recommendations for women trying to conceive naturally or through such means as in vitro fertilization (IVF): Detox the diet. To manage critically important blood sugar and insulin levels, eat low-glycemic, nutrient-rich foods and avoid sugar, caffeine and alcohol. An organic, largely plant- and fish-based Mediterranean diet boosts fertility. Dutch researchers found that women following this diet before an IVF cycle had a 40 percent higher chance of becoming pregnant. Supplement correctly. Take a prenatal vitamin, vitamins C and E, ubiquinol and melatonin. For women with diagnosed low ovarian reserve, consider carefully dosed DHEA.

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hen Rebecca Fett was told at age 26 that she had “incredibly low odds” of being able to conceive with her own eggs, she used her biochemistry and genetics training to plunge into research on egg quality and fertility. By taking targeted supplements, upgrading her diet and detoxing her house of harmful chemicals, the result was not only two healthy baby boys, but a book entitled It Starts with the Egg: How the Science of Egg Quality Can Help You Get Pregnant Naturally, Prevent Miscarriage, and Improve Your Odds in IV. It sells at the fast clip of about 600 copies a week, showing that even amidst the traumas of the pandemic, couples fervently want to bear children. Some doula groups on the East Coast report a 30 percent rise in early 2021 births, and sperm banks are running so low that sperm from a handsome new donor posted online can be bought out within hours, reports The New York Times. “There is nothing more hopeful than the creation of a new life,” says Randine Lewis, who used acupuncture and Chinese herbs to enable a hard-won pregnancy and then wrote The Infertility Cure: The Ancient Chinese Wellness Program for Getting Pregnant and Having Healthy Babies.

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Detox the house. The Bisphenol A (BPA) in many household items and the phthalates in most scented products are endocrine disrupters that increase the risk of infertility and miscarriages, numerous studies show. Exchange plastic storage containers and water bottles for glass or stainless steel ones. Steer clear of fast food and processed food. Buy milk, oil, drinks and condiments in glass bottles rather than plastic ones. In the bathroom, toss hairspray, perfume and nail polish, and be wary of scented skin care products, air fresheners and detergents. Use non-toxic cleaning products.

An Eastern Perspective

wheatgrass, vitamin B6, CoQ10 and folic acid are often useful. Herbs: Specific herbal concoctions and powders can target imbalances and deficiencies at key points in the menstrual cycle. Stress-busters: Qigong breathing lowers stress, and nightly warm foot soaks increase blood flow to the pelvic organs. “As we live more harmoniously, our fertility improves,” says Lewis. “It is vastly wise and responds to how we live, think, act and relate.” Natural health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

Taking a different tack, “Traditional Chinese Medicine (TCM) does not focus on forcing maximum egg production,” says Lewis. “We improve the quality and receptivity of the entire body, mind and spirit, and the reproductive physiology responds.” TCM involves identifying imbalances in the body that are creating obstacles to pregnancy and then using acupuncture, herbs and diet to restore full health. Diagnosis is typically done by an acupuncturist or Chinese medicine doctor. (To find one locally, Lewis suggests asking pointedly, “How many cases of infertility have you been successful in resolving?”) According to Lewis, self-diagnosis can also work. For example, sore breasts and irritability during ovulation can signify liver qi stagnation, and can be relieved by massaging certain acupressure points, taking black cohosh and meditating or doing yoga. General TCM strategies include:

Although researchers have long focused on female infertility, studies now show that for 40 percent of infertile couples, the problem lies in male sperm that is too sparse, slow, damaged or misshapen. Many of the strategies that improve egg quality also improve sperm quality, researchers are learning. This includes a healthier diet with more antioxidants, supplements that include a multivitamin and ubiquinol, detoxing the home and workplace of chemicals, cutting out smoking and lowering or stopping alcohol use. Other strategies include:

Acupuncture: Regular treatments “can stimulate the body’s hormonal system to do what it is supposed to: secrete the right hormones at the right time in a woman’s cycle,” says Lewis. Self-administered acupressure also works.

■ Keeping cell phones out of side pockets. A Cleveland Clinic study found that pocketing cellphones more than four hours daily reduces sperm count, motility and viability.

Diet: Choose organic foods and hormonefree meats, and eat veggies cooked rather than raw. Nix caffeine, nicotine and alcohol. Supplements: Besides a high-potency, multivitamin-mineral complex, such nutrients as bee pollen, blue-green algae,

Guys and Infertility

■ Acupuncture to improve the concentration, volume and motility of sperm. ■ Tossing lubricants with ingredients like petroleum, propylene glycol, glycerin, parabens, silicone and Nonoxynol-9 that hamper sperm movement and viability.

■ Wearing boxer shorts instead of briefs and forgoing hot tubs to keep testes temperatures low for sperm production. ■ Exercising just enough. Studies show that men who exercise regularly, but not too extremely, have higher testosterone levels and better semen quality. March 2021

inspiration

hen I was 13, my mom was diagnosed with ovarian cancer. At 15, I was at her graveside, navigating my first experience with the other side of love: loss. Ten years later, my beloved and only brother died tragically as a result of PTSD and untreated addiction. In a word: suicide. Where my mom’s death silenced me, my brother’s death pushed me into a deep pursuit of healing. In the nine years since then, I have committed to discovering the light side of grief, to identifying and embracing the invitations that lay within its deep layers. What I’ve come to learn is that grieving is actually a renewal state—a cycle of releasing and reconnecting. The tears and sadness are, quite literally, just a more fluid connection to love. These are the four invitations I’ve found within the grief:

HEALING FROM GRIEF Four Ways to Find Peace by Jasmin Jenkins

1 The invitation to pause

When someone we love dies, our whole world changes in an instant and forever. And with this disruption, there is an opportunity for sacred inquiry that arrives as we pause and honor the absence of our loved one: the impressions they made on our lives, what we will miss about them, how we will continue to celebrate their lives and what their story taught us.

invitation to connect with our 2 The breath

With the intensity of emotions surrounding loss, breath can serve as our anchor. Simply remembering to close our eyes and breathe allows us to stay grounded in our body, mind and spirit. In the TED talk “Breathe to Heal,” Max Strom explains how certain patterns of breathing can actually change how we feel.

The invitation to feel

The invitation to heal

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Elizabeth Kübler–Ross taught us about the five stages of grief, but since everyone’s story and process is so unique, there is ultimately no linear order of the stages. If an emotion arises, allow for it. Feelings, after all, are just information about the state of our heart. The more we can give ourselves permission to be with where we are in our grief, the more at peace we will be in our process.

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Healing is a verb requiring action and commitment. We have to allow for the pain to heal, also remembering that in doing so, we must keep our hearts open. We have to ask for help when healing, because most of us can’t heal in isolation. Therapists who specialize in grief, online grief courses, bodywork and support groups can help us move forward. Zen Buddhism reminds us that the obstacle is the path. By exploring these invitations, we arrive at the truth that grief is actually a sacred pathway into a deeper connection within our hearts.

Jasmin Jenkins is a Los Angeles-based integrative grief guide and the founder of Fall Up, which supports people navigating the spectrum of grief. Learn more at WeFallUp.com.

Certification Classes, Formulation Workshop ... which will you choose, one or ALL? 2 Weekend Cert class: June 5, 6, 12, 13 Advanced Formulation: April 10 & 11th! $100 deposit reserves a seat. Once-a-year only! For all the details, (480) 694-9931 to RSVP Details on our new website & online store:

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

March 2021

fit body

ON A ROLL

Foam Rollers Ease Pain and Workout Recovery

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by Marlaina Donato

Monrovia, Indiana. “They can also be used for proprioception, balance, flexibility, core stability training and most importantly, natural pain relief.”

oam rolling—rolling parts of the body on top of a lightweight foam cylinder—targets trigger points or painful knots in muscles and is a valuable tool for reducing chronic pain and enhancing workout recovery. From sciatica to pelvic floor dysfunction, there is a foam roller for almost every condition, including low- to high-density, heated and textured types for massage-like benefits. Research during the past several years shows that using foam rollers before or after exercise quells fatigue, improves joint mobility, lowers risk of injury and eases muscle soreness. Its effectiveness is attributed to the activation of the central nervous system resulting in better circulation and reduced inflammation. “Foam rollers are used to relieve tension in the fascia (connective tissue), ‘roll’ out sore muscles and provide a soothing, selfcontrolled, soft-tissue massage,” says Amber Kivett, owner of Kivett Kinetic Solutions, in

Freeing the Body Fascia, the body’s all-pervasive connective tissue, tightens like an invisible net from injury and other stresses and can adhere to the underlying muscles, creating pain and restriction. “Foam rolling has the power to change and realign the 12 fascial lines responsible for human movement and support,” says Kivett. “Those same fascial lines also sense and transmit pain and emotion far greater than any nerve or muscle and respond well to foam rolling. There’s an emotional and spiritual release in the body when fascia is compressed and released. That response facilitates a structural change to human alignment and an immediate change in pain levels for all types and causes of pain.” Foam rollers offer an opportunity for self-care, according to Los Angeles fitness trainer Ashley Borden. “Foam rolling is one of the best ways to troubleshoot your own

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body, keep it healthy and mobile. Using an inexpensive tool like a foam roller not only feels good, but it also connects you to your body. Foam rolling the entire body encourages circulation and an immediate feeling of relief afterwards. My clients who don’t like to work out are usually surprised how good they feel post-rollout and feel encouraged to do more.” She cites research that shows that a dynamic warm-up, paired with the use of foam rollers before and after workouts, amplifies recovery and aids in the repair of muscular micro-tears. For Rafal Augustynowicz, founder of TeamRAF Fitness, in Kent, England, it’s about counteracting lifestyle stresses. “The foam roller is a beautiful and great tool, especially in the 21st century, when we sit too many hours. It is a great tool to get our mobility and our posture back to normal.”

Recovery, Joint Pain and Sciatica Gently rolling targeted muscles below and above specific joints can help to resolve certain types of pain, including in the knee. “Many times, when a person has pain

in the knee, it’s more than likely they have tight muscles elsewhere—calves, inner thighs, hip flexors or glutes—and the pain shows up in the knee,” says Augustynowicz. “Foam rolling and using a massage ball have saved me many times when I had a lot of problems with my back, neck, hip and a dislocated shoulder.” The practice can help ease sciatica, a sometimes-excruciating condition. “Most cases of sciatic pain are caused by tight muscles deep in the buttocks, including the piriformis muscle,” says Kivett. “The sciatic nerve travels through the piriformis, so if it’s tight, it will cause a sensation similar to that of sciatica nerve pain. A foam roller can be used along the back, throughout the buttocks and the legs to relieve tension, soften tissues and calm the nervous system for instant pain relief.” Kivett, who was introduced to foam rollers during intensive physical therapy after a life-altering accident, found them to be a way to recover from severe fibromyalgia pain. “My nerves were hypersensitive from the injuries, and I used foam rolling to reboot the ‘software’ in my brain, which allowed me to engage in recovering.” Foam rolling is an all-around boon, Borden highlights. “The immediate relief, the muscle definition, the decrease in cellulite, all of these are added benefits.” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

MORE ADVICE FROM THE EXPERTS WHAT TO KNOW BEFORE A ROLL Amber Kivett: Ideally, it’s best to perform foam rolling right after a light warm-up for five to 10 minutes to increase circulation to the muscles and decrease tension and stiffness. If there is extra time, do a quick three to five minutes of foam rolling after a workout, but preferably after you’ve done your cool-down or some walking. You don’t have to foam-roll the entire body postworkout; just do a quick “scan” of areas that are more sensitive or painful. For those with high levels of pain, fibromyalgia, MS, autoimmune conditions or an acute injury, I would recommend buying a low-density, soft, foam roller or [one] that vibrates, because soft and/or vibrating foam rollers are gentle to fragile areas. Ashley Borden: Foam rolling is a valuable tool for the senior population to improve overall body tightness and circulation. Assistance is needed if you have a hard time getting up and down. I would also suggest a non-slip yoga mat and using the softest foam roller first to gauge the pressure. If you feel like you have to hold your breath when you are foam rolling, the surface is too hard. Rafal Augustynowicz: Never use foam rollers on bones, joints, the spine or armpits; only on the muscle/flesh. Be informed to avoid arteries, etc. If it hurts too much, it’s probably not right. Watch tutorials or go to a professional. March 2021

Energetic Cleansing and Protection Oatstraw, eucalyptus and smoky quartz

Enhancing Intuition

Mugwort, blue lotus and clear quartz

Lift Your Spirits

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Calendula, St. John’s wort and citrine

Herb and Crystal Baths for

Relaxation and Healing by Mackenzie Dickson

in your bathwater, as some contain toxic elements, such as aluminum or asbestos. Additionally, some stones are not appropriate choices, as they may be water-soluble and/or their appearance may be altered by water submersion. Make sure that you know the properties of your stone before placing it into the water. As a general rule, stones that are part of the quartz crystal family, such as rose quartz, amethyst, clear quartz, smoky quartz and citrine, are safe for submersion. When in doubt, consult a certified crystal practitioner or place it along the rim of your bathtub in lieu of submerging it in your water. Always use tumbled stones to ensure your comfort while bathing. Here are some lovely herb and crystal combinations to get you started with this practice:

Rosebuds and petals, hibiscus and rose quartz

Relaxation

Lavender, chamomile and amethyst Add a few drops of high-quality, organic essential oil or some unrefined salt, Epsom salt and/or baking soda for additional benefits. When you finish your bath, be sure to remove your crystals and filter out the herbs before draining your tub to prevent any clogged pipes. You can also place the herbs in a secure muslin bag or cheesecloth prior to placing into your tub for easy removal. If you do not have a bathtub, you can get the same benefits from a footbath. Not only will this practice add healing benefits to your self-care routine, but you will have a chance to connect to some of the gifts our beautiful Mother Earth has provided for us. Mackenzie Dickson is a certified crystal healer as well as a certified herbalist. She is the owner of Mystical Medicinals, a business specializing in the ancient art of laying on of stones, as well as combining the energies of herbs and crystals for healing. For more information, call 602-918-3791, email MysticalMedicinalsAZ@gmail.com or follow her on Instagram @MysticalMedicinalsAZ. 123rf.com/ Nikki Zalewski (Follow)

other Earth has provided so many healing tools for us, and more people are beginning to awaken to the concept that crystals and herbs harmonize beautifully and enhance one another when combined. There are so many ways to bring these gifts together, and herbal and crystal baths are one of the easiest yet effective ways of doing so. When you enter the warm water, your pores open up, allowing the medicinal constituents of the plants to enter your body unimpeded. Water is an excellent conductor of energy, amplifying the benefits of the crystals. Combining the two makes for a luxurious and powerful healing experience. It is important to keep in mind that not all crystals are appropriate for submerging

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Jeff Tkach on Regenerative Healthcare by Patricia Trenchak

or over 70 years, Rodale Institute— a pioneer of the organic food movement— has championed the concept of farming without herbicides and pesticides by funding and supporting scientific studies and education. Now entering his fifth year with Rodale Institute, Chief Impact Officer Jeff Tkach is committed to upholding the legacy of the Institute’s founder, J.I. Rodale, who believed that healthy soil equals healthy food equals healthy people. According to Tkach, farmers and healthcare professionals need to embrace a preventionbased approach to human and environmental health, and Rodale Institute is here to bridge the gap between these two industries by unlocking the transformational power of regenerative healthcare.

How did your personal journey lead you to explore regenerative healthcare? In 2016, I experienced a tremendous health collapse in my own life. I went through six conventional medical doctors and $50,000 in medical bills. I had been a high-performing businessperson up until that point, and found myself on medical leave, bedridden and unable to work. I sought out a doctor who practiced something called functional medicine, which focuses on finding the root of whatever caused the breakdown in health.

After numerous tests, it was discovered that I had chronic Lyme disease. The doctor explained that there was nothing he could prescribe that was going to instantly make me better. Through my work with him, I had to look at my body as a whole system and came to realize that food is medicine. Ultimately, alternative modalities like acupuncture and IV [intravenous] therapy, as well as food healed me.

What is regenerative healthcare? It is a system in which farming and healthcare work together focused on a preventionbased approach to human and environmental health. Instead of using toxic chemicals to farm, regenerative healthcare aims to prevent disease through an organic, plant-based, whole-foods diet. Regenerative healthcare begins on farms that work in harmony with nature. At Rodale Institute, we see ourselves as a human health organization, not an agricultural organization. We use agriculture as a tool to promote human health. Our goal is to build the first brick and mortar facility in the world, called the Regenerative Health Institute, that will connect medical doctors and farmers. The facility will be a 333-acre certified organic farm in Kutztown, Pennsylvania, that will provide innovative research on the links between farming and human health. We’re going to be doing scientific

research that demonstrates the link between soil health and the health of people, and we’re going to educate and train tomorrow’s doctors to become more literate in agriculture and to understand how they can use food as medicine.

How can we harness the power of regenerative organic farming to foster good health? The current mode of farming is systemically broken, and farmers need to move in a healthier direction. The science is showing that elements in pesticides and herbicides are known carcinogens that are wreaking havoc on our immune systems. They are ubiquitous in our air and drinking water. Farmers are no longer able to control where those chemicals land. They’re leaching into our groundwater, killing the life in the soil and causing major soil erosion. Ultimately, they’re causing imbalances in nature of mass proportion.

How can you convince people to adopt organic and consider food as medicine? We need to encourage people to get to know a farmer. There are incredible regenerative organic farmers in our own communities that oftentimes don’t have access to mainstream markets. During the pandemic, we saw a major increase in sales directly from farms to consumers. When the supply chains in the grocery stores broke down, we turned to farmers. That’s profound. As a result of the pandemic, 22 million new gardens were planted in the United States, according to the National Gardening Association. We need to keep that going. It’s very exciting to be a part of this movement as people around the world come to understand the importance of food as medicine. I truly believe that regenerative healthcare is the key to healing our planet. For more information, visit RodaleInstitute.org. Patricia Trenchak writes for KnoWEwell, a Regenerative Whole Health Community platform and a collaborative partner of Natural Awakenings Publishing Corp. See ad, inside back cover. March 2021

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business directory

DENTISTS

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Business Directory, email PhoenixAds@NaturalAZ.com or visit NaturalAZ.com and download our media kit.

ALTERNATIVE THERAPY

ALTERNATIVE MEDICINE NATURAL PAIN TREATMENT AND DETOX

MINDFUL INNERCHANGE

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 and page 31.

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 25.

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

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

SALT CHALET ARIZONA

Pavel Gershkovich, CHP, CRP 5011 N Granite Reef Rd, Scottsdale 480-621-6041 SaltChaletArizona.com ArizonaLeechTherapy.com

CLEANING SERVICES BENNETT’S CARPET & UPHOLSTERY CLEANING

Valleywide Service • 480-994-4988 BennettsCarpetCleaningAZ.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 29.

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 27.

SW HERB SHOP & GATHERING PLACE

148 N Center St, Mesa 480-694-9931 • SWHerb.com Store.SWHerb.com

COACHING

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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 29.

MILLENNIUM DENTAL ASSOCIATES

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.

MY DENTIST

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.

NATURAL DENTAL PARTNERS

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.

WHITE STAR

PHOENIX BIOLOGICAL DENTISTRY

Internationally Acclaimed Psychic Healer, Life Coach 617-697-8924 (Scottsdale) DivineLightMinistries.com

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

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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PURE SMILES

Jason A. Jones, DMD 7231 E Princess Blvd, Ste 207, Scottsdale 480-585-1612 • PureSmilesAZ.com Exceptional dental service with dedication to comfort and compassion. We carefully assist each procedure and select the products to help preserve and protect your overall well-being. See ad, page 29.

DOCTORS BUTTERFLY HOLISTIC CENTER

Melanie Icard, NMD 1430 E Missouri Ave, Ste B127, Phoenix 480-599-8370 • PhoenixAntiAging.com Dr. Icard specializes in holistic anti-aging medicine, pain reversal, natural and traditional aesthetics, ozone therapy, and sexual health regeneration. She has extensive training in biological medicine, peptides, PRP, aesthetics and ozone therapy.

ENERGY HEALING ALORALOTUS AWAKENINGS SOUL HEALING STUDIO 4310 N 75th St, Ste 115, Scottsdale 917-202-3289 • AloraOrganic.com

Lorina Quigley is a psychic clairvoyant healer, teacher and empath who has honed her skills over many years. Sessions usually consist of energy reading, clearing and healing with past-life information about wounds and gifts and life purpose. She also helps to create a greater connection to higher self, guides and soul reconnection. See ad, page 25.

GLUTEN FREE GLUTEN FREE CREATIONS BAKERY

SOUTHWEST INSTITUTE OF HEALING ARTS

Delicious 100% gluten-free products. Many other food allergens and choices available, i.e., vegan, dairy free and grain free. Over 18 years of serving people with medical conditions or enjoying various food lifestyles. See ad, page 19.

Nationally accredited college offers holistic health and wellness degrees, diplomas, certificates of excellence, continuing education and personal development, oncampus and online. Financial aid available. See ad, outside back cover.

Vern Lang, Owner 10880 N 32nd St, Ste 39, Phoenix 602-626-7458 • GFCBakery.com

PEST CONTROL ARIZONA ORGANIC PEST & TERMITE CONTROL

Organic Pest Control 602-923-1457 • ArizonaOrganic.com

Avoid being exposed to dangerous chemicals when all-natural and safer alternatives work just as well and last longer. See ad, page 25.

PET CARE ANDREA SOBOTKA, AKA “CRITTER DOC”

ASAM, Sh. Reiki, HTAP Animal Communicator and Counselor 602-317-1543 • CritterDoc1@cox.net SpiritAnimalWisdom.com With a gentle healing touch, Andrea provides earth medicine and energy healing, animal communication, and intuitive counsel for pets and their people.

KIM CARTER, MA, HTCP

15215 S 48th St, Ste 154, Phoenix Kim@IntuitiveKim.com IntuitiveKim.com Kim Carter is a Psychic and Healing Touch Certified Practitioner providing grounded, down-toearth guidance to those in transition or needing some clarity. Her intuitive readings offer insight into innate strengths, as well as challenges in moving forward. Her compassionate, practical approach helps clients step into their authentic power to create balance and harmony in body, mind and spirit.

SCHOOLS

REAL ESTATE

1538 E Southern Ave, Tempe 480-994-9244 Info@swiha.edu • swiha.edu

SPIRITUAL CENTERS ECKANKAR

The Path of Spiritual Freedom 1-877-300-4949 • EckankarArizona.org Eckankar.org • HearHU.org Facebook.com/EckankarArizona Eckankar is an active, individual, creative spiritual practice. A companion and roadmap for your journey home—to the heights of SelfDiscovery and God-Discovery, and beyond. Come along and discover the most secret part of yourself. The key to spiritual freedom lies within you. Explore life as a Soul Adventure. See ad, page 25.

THE SUMMIT LIGHTHOUSE® OF PHOENIX

4105 N 20th St, Ste 115, Phoenix 480-442-5020 SummitLighthousePhoenix@gmail.com SummitLighthousePhoenix.org

Dedicated to sharing Saint Germain’s Violet Flame. All faiths welcome. Learn how you can become a modern day mystic. We are dedicated to sharing the Teachings of the Ascended Masters® to help you bring in joy and peace to the world. Learn what the requirements are to make your ascension. See ad, page 27.

FENG SHUI REAL ESTATE

Jennie Richau, REALTOR, CFSP Brokers Hub Realty, Phoenix 720-975-7070 • JennieRichau.com As a Certified Feng Shui Practitioner, Jennie utilizes principles of Classical Feng Shui to find you a home where you will thrive, or sell your home quickly for the highest value. A truly unique way to buy or sell real estate! See ad, page 17.

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 19.

March 2021

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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March 2021