Natural Awakenings Metro Phoenix & Northern Arizona, March 2022 Edition

EE R HEALTHY LIVING F

HEALTHY

PLANET

PLANTS GO MAINSTREAM INNOVATIONS DRIVE GROWTH OF PLANT-BASED FOODS THE BOUNTIFUL RETURNS OF FARMERS MARKETS HELP FOR PEDIATRIC EATING DISORDERS HOW TO CHOOSE THE HEALTHIEST PET FOOD March 2022 | Metro Phoenix & Northern Arizona Edition | NaturalAZ.com

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Nature’s Nature’s Virus Killer

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Contents

Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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14 PLANT-BASED FOODS GO MAINSTREAM

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Healthy Eating Gets Easier with Innovations

17 THE GENTLE GIANTS: OATS

18 EASING INTO A VEGAN LIFESTYLE

Clever Meat Substitutes that Please the Palate

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21 JOURNALING TO

ACCESS INNER WISDOM

22 BURNOUT RECOVERY Ways to Reset and Find Balance

24 A WEEKEND WARRIOR SURVIVAL GUIDE

Prevention, First-Aid and Recovery

26 ANN ARMBRECHT

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on the Business of Ethical Botanicals

28 THE BOUNTY OF FARMERS MARKETS

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Help for Pediatric Eating Disorders

32 BEYOND KIBBLE

How to Shop for the Healthiest Pet Food

DEPARTMENTS 10 news brief 11 health briefs 12 global briefs 13 eco tip 18 conscious eating 21 inspiration 22 healing ways 24 fit body

26 28 30 32 34 35 37 38

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HEALTHY LIVING HEALTHY PLANET

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his month’s feature article on page 14 made me think of my vegetarian friend and our restaurant escapades. Back in the day, being a vegetarian wasn’t as easy or appealing as it is today, with the vast variety of options now available, especially on restaurant menus. I recall my friend often getting a feeble salad consisting of iceberg lettuce and a few shavings of carrot, plus dinner rolls and a little butter. Yup, that was a wonderful dinner out for her!

The one exception was my favorite fondue spot, the Grizzly House, in Banff, Alberta, which is hard to imagine since it was primarily a meatbased restaurant. Starving after a day of hiking, we decided to test it out to see if my friend could patch together a decent meal. We told the waiter that she was a vegetarian, and he said that he’d see what he could do. Off he went to relay this to the chef, strangely positive about it all, which, in turn, left us optimistic.

Well, it started with a salad, more substantial than her usual fare, and then came a fondue—tons of bread, and a big pot of gooey, wonderful Neuchâtel (cheese, wine and kirsch).

We were off to a great start, and although I wasn’t a vegetarian, I certainly partook when she asked if I would like some.

But that wasn’t it; the waiter came out with another fondue specifically for my friend called bagna cauda (vegetable fondue), and, wow, were there vegetables—a great variety, heaped high on a large plate, to be cooked in a broth or eaten raw if preferred. There were lots of leftovers for the doggie bag, and that’s after I helped her make a decent dent in the vegetable mountain.

Along with the meat I had ordered (which, naturally, she didn’t help me eat), we ended up with such a ridiculous amount of food that we got the giggles—well more like a bout of hysterical laughter over the whole affair. Who knew that this would be such a dramatically different experience from her usual restaurant outings!

In the back of my mind, I had a feeling that my favorite restaurant would look after my friend, and they didn’t disappoint. I miss my visits to Banff, hiking, playing tourist, and, of course, fondue dinners. I still have one of their signature place mats—a hand-drawn Banff townsite, with all kinds of sayings written here and there. One saying comes to mind, “Everything in moderation, including moderation.” We certainly didn’t live by that rule that night on our fun vegetarian adventure!

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news brief

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health. They are excited to announce they found it! They would rather spend their time teaching and encouraging clients to grow their own living foods for sustainability and health.

Malissa Stawicki, a holistic health advocate featured in the accompanying photo, will be completing the Hippocrates Life Transformation Mastery Program in April and is excited to bring it to Natural Medicine & Detox.

To receive valuable information about Natural Medicine & Detox’s services and classes, join their mailing list by calling 602-307-0888 or texting NATURALDETOX to 22828, where you will be prompted to provide your email address. See ad, page 23.

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ince Natural Medicine & Detox started in 2015, they have promoted healthy lifestyles to include detoxification and nutrition. At their previous location, they had an organic juice bar where they used a Norwalk cold press juicer. They typically juiced organic carrots and organic green apples in line with Dr. Max Gerson’s protocol. In 2019, the New Times voted their juice bar among the top 10 in Phoenix.

Natural Medicine & Detox is now located at 2701 North 7th Street, just south of Thomas Road, and they no longer have room for a juice bar. Since then, they have been searching for another way to help patients with the nutritional component for their

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Natural Medicine & Detox Embraces Hippocrates Health Institute’s Lifestyle and Principles of Health

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Take Vinegar to Lower the Blues

Try Lavender and Valerian to Reduce Fatigue Fatigue that hampers daily activities is a major symptom of heart failure, the leading cause of U.S. hospitalization for people over 65. To explore inexpensive and accessible herbal treatments, researchers at the Aja University of Medical Sciences, in Tehran, Iran, divided 120 heartfailure patients into three groups: one received aromatherapy, breathing in lavender essence every day; another took 530 milligram capsules of valerian root extract daily; and the third group had conventional medical therapy with no herbal supplementation.

After 15 days, fatigue was significantly reduced in both herbal groups, while individuals receiving only conventional care did not experience a noticeable relief in fatigue.

Depression relief may be as close as the vinegar bottle on the kitchen shelf, according to a new study from Arizona State University involving 25 healthy college students divided into two groups.

Fourteen drank two tablespoons of Bragg’s apple cider vinegar diluted in one cup of water twice daily with meals, while 11 students consumed a vinegar tablet that contained 1/100 as much vinegar twice daily. After four weeks, using psychological tests and urine samples, the researchers found a 20 to 34 percent reduction in self-reported depression scores from the test group compared to slight increases in depression in the control group. Several metabolic alterations were found consistent with improved mood, including enzymatic dysfunction in the hexosamine pathway, as well as significant increases in glycine, serine and threonine metabolism. “With over 40 percent of college students self-reporting moderate-to-severe depression—a 77 percent increase over the past decade—simple and safe strategies that effectively reduce depression in this population are urgently needed,” the authors write.

Drink Coffee and Tea to Reduce Dementia and Stroke Risk There’s good news for coffee and tea drinkers in recent research: consuming two to three cups a day of each beverage has been found to significantly lower the risk of stroke by 32 percent and of dementia by 28 percent compared to abstainers. Researchers from Tianjin Medical University, in China, analyzed a databank of 365,682 UK residents between 50 and 74 years of age that reported their coffee and tea consumption over 11 years and found that drinking both beverages in the course of a day correlates with a lower risk of stroke and dementia compared to drinking either one exclusively. Also, drinking three to six cups of coffee alone or in combination with tea was associated with a lower risk of post-stroke dementia. “Coffee and tea are distinct beverages with both overlapping and different contents. One potential mechanism may be related to the combined protective role of the different antioxidants and other biological contents in these two beverages,” the study concluded.

March 2022

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global briefs

Spiritual Awakening

As part of a process begun in 2018, the U.S. Department of Agriculture labeling rule for food products altered at the genetic level was finalized and implemented on January 1 to uphold the integrity of labeling claims and increase marketplace transparency. Bioengineered food is defined as containing detectable genetic material modified by in vitro recombinant deoxyribonucleic acid techniques that could not have been modified through conventional breeding or found in nature. Crops include alfalfa, apples, canola, corn, cotton, eggplant, papaya, pineapple, potato, salmon, soybean, squash and sugar beets, and will be updated annually. The rule also applies to food products regulated by the U.S. Food and Drug Administration under the Food, Drug and Cosmetic Act. Food labels must disclose that the food is bioengineered or contains a bioengineered food ingredient. Exemptions include small food manufacturers with annual sales of less than $2.5 million; food served in restaurants, delicatessens, food trucks, trains and airplanes; and products that contain an unavoidable or accidental presence of a bioengineered substance of up to 5 percent per each ingredient in the final product. Activist groups agree that extensive consumer education is required to avoid confusion.

Most of the world’s organized religious sects contain a doctrine or reference to preserving the environment. Abrahamic religions view humans as stewards that have a unique responsibility to care for the planet. Other faiths like Buddhism, Hinduism and many Indigenous traditions believe that while people need to take care of the planet, they are just one part of the larger ecosystem. The creation stories in Genesis call upon humans to be caretakers of creation and tenders of the garden.

Nona Siegel grew up in Montana, where she became aware of several mining projects. She notes that one of Judaism’s core beliefs is that the land belongs to the divine, and cites the Jewish ideal of tikkun olam, which means healing the world.

Tempe, Arizona, Community Christian Church pastor Doug Bland, wearing a cardboard box painted brown, invites people to confess their ecological sins in a ritual he calls “ecofessionals”. Some participants say they fly too much on airplanes.

Others say they don’t appreciate the environment enough. He is the executive director for Arizona Interfaith Power and Light, an organization that works to bring a spiritual response to the climate crisis with about 100 congregations of churches, mosques and synagogues. It’s one of 40 chapters nationwide calling for faith leaders and communities to get involved.

photo courtesy of USDA

Genetically Modified Organisms (GMO) Now Labeled as Bioengineered (BE)

People of Faith Find Deep Connection to the Environment

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Shell Game

Floating Families

In the coastal nation of the Netherlands, mostly built on reclaimed land—a third of which is below sea level—Amsterdam has around 3,000 registered houseboats on canals. A Rotterdam city official states, “Instead of seeing water just as an enemy, we see it as an opportunity.” The newest innovation, a floating house, can be constructed on any shoreline and is able to cope with rising seas or rain-induced floods by floating. Unlike houseboats, Dutch floating homes are fixed to the shore on steel poles, connected to the local sewer system and power grid. They are structurally similar to houses built on land, but instead of a basement, they have a concrete hull counterweight that keeps them stable.

In the Netherlands, the structures are often prefabricated, square-shaped, three-story townhouses built offsite with conventional materials like timber, steel and glass. For cities facing worsening floods and a shortage of buildable land, floating homes are one potential blueprint for how to expand urban housing in the age of climate change. These floating communities are inspiring projects in flood-prone countries such as French Polynesia and the Maldives. Siti Boelen, a Dutch television producer, says, “We feel safer in a storm because we are floating. I think it’s kind of strange that building on water is not a priority worldwide.”

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Sustainably Coping with Sea Level Rise

eco tip

The 411 on Styrofoam Because it is heat-resistant, extremely lightweight and relatively sturdy, Styrofoam is commonly used for takeout food and beverage containers, egg cartons, craft materials, home insulation and product packaging. The harm it causes to human health and the planet outweighs its convenience, however, and a growing number of cities in Asia, Europe and the U.S. have banned its use, including Minneapolis, Portland, Seattle, San Francisco, New York City and Washington, D.C. The word Styrofoam, which stands for a polystyrene plastic foam made from nonrenewable crude oil, is actually a trademark owned by the Dow Chemical Company in more than 90 countries. Despite city restrictions and growing concern over its safety, 3 million tons of it is produced every year in the U.S. GrabillCreative/GettyImages.co,

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photo courtesy of USDA

Why We Should Just Say No

Human Health Risks Two known toxins—benzene and styrene—are released during the manufacture of this puffed, #6

plastic. The toxins are also released whenever it is subjected to heat—by contact with a hot beverage or in the microwave, for example. In a 1986 U.S. Environmental Protection Agency (EPA) study, styrene was detected in the fatty tissue of every man, woman and child tested. The tens of thousands of people that live and work in environments with high concentrations of styrene have higher instances of cancer, neurological issues, headaches, depression and fatigue, while chronic exposure to benzene is believed to cause blood disorders, negative reproductive effects and increased incidence of leukemia.

Environmental Impacts The manufacturing process of polystyrene was rated as the fifth-largest source of hazardous waste by a 1986 EPA report. It is estimated that 680 pounds of greenhouse gas are emitted to produce 10,000 plastic foam cups. Styrofoam is virtually non-biodegradable, and only 1 percent of it is recycled. Approximately 2.3 million tons end up in landfills every year, releasing toxins into the air and breaking into smaller particles that make their way into waterways, polluting the human drinking supply and posing great risk to marine life that ingests microplastics.

Better Alternatives It is best to avoid using Styrofoam altogether, opting instead for plant-based, stainless steel, ceramic or glass containers to carry food and beverages.

Choose manufacturers and shipping companies that use biodegradable packing materials instead of foam. At the grocery store, purchase eggs in paperboard cartons and get fresh cuts of meat from the butcher rather than those packed in foam trays. At home, select Earth-friendly insulation and steer clear of foam-based craft supplies.

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Plant-Based Foods Go Mainstream Healthy Eating Gets Easier with Innovations

by Carrie Jackson

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lant-based eating has seen an explosion in the past few years as consumers become increasingly aware of how their food choices impact their health and the environment and align with their ethics. According to market research firm SPINS, plantbased eating is now a $7 billion market in the U.S., with $1.4 billion represented by plant-based meat. Consumers can now expect to see veggie burgers at the ballpark, vegan dairy at the cafe, tuna substitutes in every grocery store and a plant-based entrée at Michelinstarred restaurants.

Whether vegetarian, vegan or flexitarian, almost 40 percent of Americans are shifting to a plant-based diet, according to a 2018 Nielsen report. While a plant-based diet supplies essential nutrients and reduces the risk for some cancers, consumers now rank the health of the planet as their number one concern, overtaking personal health, which has been the top priority in recent years, according to market researcher Innova Market Insights. Such an eating regimen can lead to a more sustainable use of resources, combat climate change and help preserve biodiversity. According to a University of Illinois study published in the journal Nature Food, animal agriculture is responsible for 57 percent of global greenhouse gas emissions from food production, which accounts for 35 percent of all greenhouse gas emissions.

Plant-Based Companies Align with Values

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Elysabeth Alfano, the founder of Plant Powered Consulting, sees a plant-based diet becoming a lifestyle as consumers demand a broader range of options. “It’s becoming increasingly normal to find plant-based foods and meat alternatives in every grocery store. Oat yogurt, seafood alternatives and vegan honey are now mainstream. People are seeing how inefficient and harmful meat production is and are making the connection between saving the environment and their lifestyle choices,” she says.

Alfano is also the co-founder and CEO of VegTech Invest, an investment management firm that is the first global exchange-traded fund of plant-based companies; it launched January 4 on the New York Stock Exchange, comprising 37 publicly traded companies actively innovating with plants and plant-derived ingredients, and producing products that are animal-free. “We believe that today’s investors want a more resource-efficient, climate-friendly and cruelty-free food and materials supply system, and want to invest their dollars in the same,” says Alfano.

Dairy and Seafood Alternatives Abound In the grocery store, it’s never been easier to shop for plant-based options. Companies are getting creative and optimizing products that stand on their own merits, instead of just mimicking meat, fish and dairy. With alternatives such as oat, almond and even potato milk touting sustainable credentials, as well as a creamy texture, plant-based dairy is having a surge.

Sales in the plant-based seafood sector grew 23 percent from 2019 to 2020 according to market data from The Good Food Institute. Nestlé recently launched Vuna, a vegan tuna alternative made of pea protein, wheat gluten, rapeseed oil, salt and a flavor blend, and other companies are jumping on board as consumers are becoming more aware of the seafood industry’s environmental problems, particularly overfishing. While a handful are specializing in proteins derived from fermentation and others are developing lab-grown seafood, most are focusing on plant-based products. Due to their fibrous consistency, jackfruit and yam root are ideal fish alternatives for fillets and sticks. Vegan fish stock, as well as plantbased scampi and king prawns, can be found in vegan grocery stores and such online shops as ShopVejii.com and GTFOItsVegan.com.

Mushrooms Become a Plant-Based Superfood Mushrooms are having a heyday due to their versatility, and companies are harnessing them as a source of fiber, protein and antioxidants. Meati.com is a Boulder-based startup that uses mycelium, the root structure of mushrooms, to create a whole-cut product that offers the protein of animal meat with the nutrients of fungi.

“We believe that systemic change can start with people replacing animal meat even a couple of times a week. Eating Meati chicken or steak shouldn’t feel like a huge departure from animal products, and the nutrition offered is superior to any food out there,” says Christina Ra, vice president of marketing and communications.

“People can enjoy eating Meati and feel great about how they’re nourishing their bodies.”

With $50 million in recent venture capital funding, the company is building an 80,000-square-foot production facility and plans to start selling its substitute chicken and beef in national markets later this year.

Meati has drawn on ancient, natural processes to grow clean, sustainable sources of nutrition. “Mycelium is an infinite, selfreplenishing food source. Made from a closed-loop system, Meati uses less than 1 percent of the water and land needed for animal meat production,” says Ra. The company grows and harvests the mycelium indoors in stainless steel fermentation tanks using only water, sugar and nutrients. Unlike the animal agriculture industry, no antibiotics, growth hormones or pesticides are used.

Vegan Coaching and Delivery Make It Easy For people that aren’t ready to experiment with plant-based cooking themselves, vegan and vegetarian meal-delivery services are popping up. One such program is Plantable.com, founded by Nadja Pinnavaia and designed to give clients the tools to transition into a March 2022

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nutrition after having too many family members diagnosed with cancers. Since launching Plantable in 2016, she has observed more clients coming in on their doctor’s recommendation. “We’re seeing a shift towards more consumer-driven health care, where doctors are understanding that meal planning and nutrition are critical to overall health. The community in general is also taking more ownership of their own health and gaining more knowledge of the benefits of a plant-based diet,” she says.

Eating Out Gets Healthier For people dining out, there is no shortage of plant-based options, and that goes beyond a salad and fries. Eleven Madison Park, in New York City, is the first vegan restaurant to receive a Michelin star. Even fast-food chains are getting on board, with McDonald’s introducing the McPlant burger and KFC debuting a Beyond Chicken made of soy and wheat.

Joe Hehl, the founder of Dragged Through the Garden, a Chicago-based company that 16

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Carrie Jackson is an Evanston, IL-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.

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consults with restaurants and breweries looking to expand vegan options, has seen an uptick in interest. “Adding a plant-based option or two on the menu can absolutely set some new eyes on a restaurant’s operation. Now this place will show up in searches for ‘restaurants with vegan options’ and appeal to an audience who potentially wouldn’t have eaten there otherwise. Plus, it’s not super-costly on the bottom line,” he explains.

He adds that the availability of meat substitutes on a menu, such as an Impossible Burger, makes it easy for people trying to cut down on their meat intake.

“Mainstream substitutes are a little more accessible than something like a bowl of quinoa to someone who is not vegan. This new era of plant-based burgers offers an alternative for those who want to wind down their meat intake, but are unsure how to start,” he says.

Hehl also offers clients recipes and guides for recreating vegan versions of traditional fast food and kitsch menus.

Past recipes have included a Vegan Philly Cheesesteak and the Vegan Chorizo Sloppy Joe, for which he offers step-bystep instructions and encourages followers to have fun and experiment with ingredients such as oat milk. “I grew up in a very meat-and-potatoes household and had no knowledge of cooking whatsoever. As I learned about some of the benefits of a plant-based diet, I decided to embrace it as a challenge to myself,” he says. “My favorite plant-based ingredients to use are garlic powder and smoked paprika! Some people are eating plant-based ingredients without even realizing it.”

Consumers have no shortage of options as plant-based eating and lifestyle choices continue to go mainstream. Companies are meeting the demand with creative, sustainable products and services that are better for the planet, healthier for the body and allow people to align their values with their purchases. As the interest increases, new innovations are likely to explode on the scene and the plant-based followers are ready.

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plant-based lifestyle. Customers sign up online for either a seven- or 28-day program that includes daily shipped meals, one-on-one counseling through phone calls and texts, and lifestyle recommendations to form new habits. “Our goal is to make plant-based eating so tasty and effortless that it becomes a way of life,” Pinnavaia explains.

She says the idea behind Plantable, which is based in New York, but will ship anywhere in the country, is to make plant-based eating less of a barrier for people. “Most of our clients are either looking to kickstart a new lifestyle and don’t know how to begin, or they are busy and want the ease of prepared meals made from scratch with real, clean ingredients. Our menu is a whole-food, plant-based way of eating that is filled with fiber and packed with nutrients. We focus on legumes, tofu and nuts as sources of protein,” she says.

Pinnavaia, who holds a Ph.D. in quantum chemistry, became interested in food and

The Gentle Giant

OATS

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by Kathleen Gould and Madalyn Johnson

O

ats, oat straw and milky oats (Avena sativa) have been used as a whole-body herbal tonic throughout human history to strengthen and nourish pretty much every area of the body. The grain is known by most folks and is used in the popular breakfast cereal oatmeal. Herbalists use the stalk of the plant and the milky oats (the milky green tops that release a small amount of milk when pressed) in their tonic medicinal blends. Oat straw is high in silicon, which strengthens the hair, skin, nails and bones. It is a great source of the mineral calcium, but also boasts a huge array of vitamins and other minerals, like iron, B vitamins, magnesium and zinc, as well as protein and antioxidants. Oats are also high in the soluble fiber beta-glucan, which helps reduce cholesterol and blood sugar levels; promotes healthy gut bacteria; and helps you feel full longer, which can result in eating less.

Like most herbal tonics, oat straw is meant to be used over a long period (three months or more) of time as a tea to help bring the whole body back to a state of radiant health. It has a wonderfully calming effect on the entire nervous system, so it is used to help with sleep, stress, anxiety and depression. Milky oats are especially helpful in these types of imbalances. This plant is also well known to improve heart and brain health, as it helps improve blood flow. If you are the type of person that feels “on the edge, pushed too hard, and just worn out,” oats just might be your best friend.

Oat straw has a very mild, pleasant flavor— not too bitter, like many herbs. It pairs well with almost any other herb or herb blend. Adding a bit of honey works nicely when oat straw is combined with stinging nettle. This combination may help increase the absorption of calcium and silica, which helps increase bone strength. Simply add a teaspoon of this blend to a cup of hot water and cover. Let steep; the longer the better! Then sip and feel your whole body relax and feel revived.

Oat straw is also great for overworked, tired feet. Take your prepared tea and add it to a pan of hot water, and soak your feet for 25 to 30 minutes. Or pour your prepared tea into your bathwater, maybe with a drop or two of lavender essential oil, and soak those tired bones away. This also helps to hydrate and soothe any irritated skin.

The milky oat is usually prepared into a tincture due to its short life (less than a week until the milk dries up). This is used by many to calm frazzled nerves. Known as a nutritive restorative, milky oats can nourish and restore the function of a tired and compromised system, such as the endocrine or nervous system. Take this as needed, listening to the hints from your body.

The most popular way to enjoy oats is in oatmeal. It’s a simple and delicious way to get all these nutrients into your body on a daily basis. Here is one recipe we like to use.

Make a chai tea blend starting with rooibos red tea, and then add whatever combination you would like, such as cinnamon chips, cloves, star anise, ginger, cardamom,

fennel or nutmeg. Make a nice, strong tea (1 tablespoon per cup), letting it steep for a few hours. Then prepare your oatmeal (we like to do it in a crock pot overnight). Spray your crock pot (or pan), and put in your oatmeal. Add your chai tea and about half as much milk of your choice to make it nice and creamy. Add your extras—cinnamon, a few pats of butter, ground flaxseed, milk thistle and maybe a cut-up apple—and cover. For overnight, put on warm; for a few hours, cook on high. Stir occasionally, adding liquid if needed. Enjoy with blueberries, nuts, and some honey or maple syrup, and you have a delicious, calming and highly nutritious breakfast. Make a big batch and enjoy every day. As a side note, there are several brands now selling gluten-free oats—something for everyone!

Because oats impact every part of your body, it is easy to see how daily use could improve your overall health. But you will not know until you try, so grab a bowl and enjoy!

Kathleen Gould, registered herbalist, and Madalyn Johnson are proprietors of SW Herb Madalyn Johnson (left) and Shop and Kathleen Gould (right) 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.

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March 2022

17

conscious eating

Easing into a Vegan Lifestyle CLEVER MEAT SUBSTITUTES THAT PLEASE THE PALATE

by Sheila Julson

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oday’s wide availability of vegan meat substitutes in the grocer’s freezer helps break the ice for people that want to experiment with plantbased foods. The taste, convenience and quality of these products has improved greatly over the past decade, but like many convenience foods, some packaged faux meat products can be high in sodium or fillers. While packaged, meat-alternative products are ideal for a tasty occasional treat, there’s a whole world of options beyond the freezer aisle for those that want to expand their vegan palates.

Arielle and Brandon Hawthorne, co-owners of Twisted Plants, a popular, plant-based restaurant in the Milwaukee area, make their vegan food approachable by creating plant-based foods that mimic everyday, non-plant-based options. “I think that motivates people to try it because they feel they can still have the same flavor and taste they’re used to, but in a healthier version,” Arielle says. They use items like jackfruit, a species of tree in the fig family, which takes on the taste and consistency of pulled pork when shredded and marinated in sauces or spices.

Going plant-based does not mean going without. Del Sroufe, a vegan chef based in Columbus, Ohio, culinary specialist at the T. Colin Campbell Center for Nutritional Studies and author of the Forks Over Knives companion cookbook, recommends that people craft satisfying, plant-based entrées at home by starting with recipes they like, and then looking for plant-based versions of those. “If you like pizza, you can still have pizza. If you like Italian cuisine, there are plenty of Italian recipes,” he says.

Priyanka Naik, a self-taught Indian vegan chef, Food Network champion and author

of the new vegan cookbook The Modern Tiffin, advises to gradually start a plant-based diet with one meat-free day per week and then increase. She adds that when eating out, opt for vegetarian or vegan options to be sure a plant-based lifestyle is sustainable outside of the home kitchen.

Plant-Based Options BUFFALO CAULIFLOWER BITES

This healthier version of buffalo wings is meat-free and baked instead of fried, but full of flavor and spice. It can be eaten plain or, as Sroufe recommends, as a Buffalo Po’ Boy sandwich, served on a whole-grain hoagie or sandwich buns with cabbage and peanut slaw. ½ cup water ¼ cup almond butter ½ cup red hot sauce, plus extra for tossing with the cooked bites ¾ cup whole-wheat pastry flour ¼ cup nutritional yeast 1 ½ Tbsp granulated garlic 1 large-head cauliflower, cut into 1-inch florets (about 6 cups) Preheat the oven to 375° F. Combine everything except the cauliflower in a large bowl.

Mix well. Add the cauliflower florets and toss until thoroughly coated.

Place the coated florets on a nonstick baking sheet in a single layer. Bake for 25 minutes or until golden brown. Toss with extra red hot sauce if desired.

Recipe and photo courtesy of Del Sroufe.

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The concept of protein at the center of every dinner plate has been ingrained in American culture. Dismantling that perspective opens up a whole new world and encourages thinking about vegetarian and vegan food in a new light, Naik says.

Sroufe adds that we often believe we won’t get enough protein from plant-based foods. “There’s been a lot of science to refute that.

The World Health Organization has identified people that exist healthfully on less than 6 percent protein in their diets.”

Fruits, vegetables and grains are often more economical than packaged convenience foods, especially when purchased from local farmers markets. Pasta, rice and beans, which can be purchased in bulk, are budget-friendly. Naik cooks with the objective of putting vegetables at the forefront, using her Indian ancestry and global influences to make veggies the star of the show.

Cauliflower and eggplant can be prepared in “steak” form as a main course or stand in as healthier versions of pub-food appetizers like buffalo chicken wings. For those craving meatier flavors, chickpea flour becomes crumbly when water is added, effecting a good substitute for ground beef. Adding chipotle, cumin and other seasonings emulates taco meat. “Chickpea flour is high in protein and is used in a lot of Indian cuisine,” Naik says. “You can buy the flour or grind dry chickpeas to make the flour.”

Jackfruit adapts easily to myriad recipe styles. Sroufe notes it can be used in dumplings and tacos. Hawthorne also uses it to make vegan ribs and in beef-style stews.

Don’t toss that banana peel—Naik says using clean, organic banana peels after the flesh has been removed is a zero-waste approach to plant-based eating. Cooks can shred the peel with a fork and sauté it with soy sauce and other spices to mimic pulled meat.

Tofu gets a bad rap, Sroufe says, noting that many people worldwide eat soy products without experiencing digestive issues. He often uses tofu for a number of presentations. “Silken tofu can be used to make pudding. Crumbled tofu can be substituted for ricotta in lasagna, or you can marinate tofu to make bacon for sandwiches.

It’s a good, filling food.”

Sroufe also uses millet as a base for meatloaf, meatballs and sloppy joes. Several mushroom varieties have meaty textures, and when battered and fried, they emulate fried chicken. Hawthorne also uses mushrooms as a meat replacement in Philly cheese steak sandwiches. Seitan, made with a vital wheat gluten base, can be used for meatballs.

By experimenting with an array of vegetables, grains, nuts and seeds to create balanced textures and flavors, even the choosiest omnivores won’t miss the meat.

photo courtesy of Del Sroufe

Substitutes at Home

Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

March 2022

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ONE-PAN SKILLET EGGPLANT PARMIGIANA the heat. Cover with lid and continue cooking for another 5 minutes. Flip eggplant slices (meat side should be tender and able to pierce with a fork).

Inspired by the Italian restaurants of her Staten Island neighborhood while growing up, Naik has created a vegan version of this Italian favorite.

photo courtesy of Priyanka Naik

Sprinkle with a bit of kosher salt, cover with the lid and cook another 4 to 5 minutes.

Eggplant should be very soft, fork tender and cooked, but not falling apart. Remove from pan.

1 Tbsp neutral oil (such as canola or vegetable oil) 1 medium-sized Italian eggplant, split in half lengthwise 2 tsp olive oil 1 tsp Calabrian chili oil 2 cloves garlic, roughly chopped 1 sprig of fresh oregano 1 cup of jarred marinara sauce

1 sprig of fresh basil (extra for garnishing) 3-4 Tbsp water 1 Tbsp sugar 1 Tbsp tomato paste 1 tsp red pepper flakes 4 slices vegan mozzarella ⅓ cup plain breadcrumbs Kosher salt and freshly ground black pepper to taste

Pour about 1 Tbsp neutral oil into a medium or large nonstick skillet. Heat over mediumhigh flame. Meanwhile, score the meat of the eggplant in crosshatches. Do not to cut all the way through the skin.

Place eggplant slices meat side down into the hot skillet and cover with a lid. After 3 to 4 minutes, check the eggplant to be sure it’s turning golden brown; if it looks charred, lower

Lower heat slightly and pour in olive oil and Calabrian chili oil. Once hot, add garlic, sautéing until slightly golden. Add the sprig of oregano.

Once super-fragrant, pour in the jar of sauce and a sprig of basil and water. Lower the heat to medium-low. Add sugar, tomato paste, salt, black pepper and chili flakes.

Mix until incorporated and smooth. Once the sauce starts bubbling, add eggplants meat side-up.

Cover the lid and simmer for 2 to 3 minutes. Put cheese slices on top of the eggplant and close with the lid. While the cheese is melting, toast breadcrumbs in a separate pan. Sprinkle in salt and freshly ground black pepper to taste. Toast until golden brown and crispy. Turn off heat.

Remove lid from eggplant and once cheese is fully melted, top with breadcrumbs and fresh basil, and remove from heat. Serve with Italian crusty bread.

Recipe and photo courtesy of Priyanka Naik.

coming in the may issue

Women's Health 20

Metro Phoenix & Northern Arizona Edition

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inspiration GET INTO THE BRAIN OF THE OLDER, WISER YOU. Imagine the version of you six months from now that has gotten through the muck you’re currently in. What deep wisdom and advice does it carry?

Journaling to Access Inner Wisdom

START WITH A LOVING GREETING. Address your present self compassionately, the way you would to a child or dear friend. “Hi darling. It’s a brand-new day, sweetheart.”

by Nadine Kenney Johnstone

ACKNOWLEDGE YOUR HARDSHIPS WITHOUT JUDGEMENT. What is your wiser self observing from the outside? Let it state what it notices. “I can see that you’re hurting. You’ve been through it, haven’t you?”

LET THE PAST BE PROOF OF YOUR EMOTIONAL ENDURANCE. Be an investigator and dig up examples of how you’ve coped with previous hardships. Remember that time you thought you couldn’t deal, but you did?

O

n a summer afternoon in 2015, I sat in my favorite coffee shop waiting on lifechanging news. With each minute, my anxiety mounted, so I turned to the only thing that calms me in a stressful situation—my journal. As my pen scrawled across the page, I instinctively wrote a letter from my future self to my present self. I just needed someone to reassure me. And that “someone,” apparently, was me.

I’ve been writing these inner-wisdom letters ever since, and it has been one of the most helpful practices in managing my anxiety. Women that have attended my retreats say it is the most impactful thing we do. When you’re feeling overwhelmed, grab a pen and follow these simple steps.

CREATE A SIMPLE CEREMONY. Sitting down with your favorite mug or journal makes this exercise feel sacred. Write in the light of dawn or by the glow of a candle, whatever brings you joy.

SET A TIMER SO YOU DON’T OVERTHINK IT. Perfectionism is the enemy of creativity. For 10 minutes, tell yourself to just write whatever comes, no matter how imperfect.

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STATE WHAT THE WISER-YOU KNOWS. What does this perspective offer to the situation? Be the scribe as you channel wiser-you’s messages. Try this prompt: “Your heart knows that ...”

REQUEST THE NEXT RIGHT STEP. Ask your wiser self, “What do I need in order to heal from this?” Listen for the answer. It might take the form of advice, a mantra or a simple step: Rest. Pause.

Stay. Hug. LIST WHAT YOU CAN LET GO OF. Dump your obsessive thoughts onto the page, as well as anything you can’t control.

While you think you can control other people’s reactions, you can’t.

CLOSE WITH LOVE AND SUPPORT. “I love you and I’m here for you in your heart.”

READ WHAT YOU WROTE. Be amazed by the wisdom that came simply because you tapped in and asked. Bring your hands to your heart and say thank you.

Nadine Kenney Johnstone is the host of the podcast Heart of the Story, a writing, meditation and yoga nidra instructor, and a workshop and retreat leader.

March 2022

21

healing ways

Burnout Recovery Ways to Reset and Find Balance

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by Ronica O’Hara

“I

’ll sleep when I die,” Kristina Shea used to joke about her three hours of nightly shut-eye. In retrospect, she says ruefully, “It almost became a reality.” Her hectic life as a single, widowed mother juggling her child’s needs, a highpowered career, university classes, fitness teaching and a two-hour work commute came to an abrupt stop eight years ago when she got off an escalator in the Toronto business district and collapsed. “It was burnout which manifested into physical symptoms such as extreme high blood pressure, red rashes, eczema and even a brain cyst,” she recalls. “I was emotionally and physically drained, with little joy left for life.”

Determined to reset, she switched jobs,

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prioritized sleep, practiced yoga, meditated and took long nature walks. When COVID-19 shutdowns hit and she was laid off, she was at a loss, but rebounded, and inspired by her own healing process, started a CBD-enhanced natural skincare product line. “Still to this day, it is an active healing process,” she says. “It is very easy to go back to old patterns of behavior.”

Burnout, once primarily a workplace concern, is turning into a societal norm. During the long slog of the pandemic, its telltale symptoms have become commonplace: fatigue, cynicism, apathy and feeling ineffective and disconnected. Among American employees, 52 percent reported feeling burned out in a March 2021 study, with

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two-thirds saying it had worsened during the pandemic. Belgian researchers found parental burnout in the U.S. to be among the highest in the world—even before COVID-19 closed schools. Record numbers of healthcare workers, caregivers and therapists report feeling physically, mentally and emotionally exhausted, with grave implications for those they are helping. Over time, burnout can bring on such health consequences as depression, insomnia, cardiovascular disease and immune disorders.

Turning around burnout requires a simple first step. We must admit what’s going on, says Eileen McDargh, author of Burnout to Breakthrough and an executive coach in Dana Point, California. “Until

“Until we stop and literally look at what we are doing, we remain on the hamster wheel.”

– Eileen McDargh we stop and literally look at what we are doing, we remain on the hamster wheel,” she says. “And then, we must listen to what our head is saying to us, and perhaps even more important, what our heart— our intuition—is telling us. The heart knows the truth.”

From this self-assessment, other steps can follow, she says, such as asking, “What can I change about this? What can I avoid? What can I amend? And what—at least for the short term—can I accept?”

A stressful situation can also be proactively reframed by viewing it as a challenge, a learning opportunity, a way to help others or as having a higher purpose. Other helpful strategies include: ACCESS POINTS OF JOY. By asking ourselves what three specific activities or things truly make us feel alive, engaged and happy, we can figure out how to work them into our days and restructure our life. In one study, physicians that spent about 20 percent of their time—roughly one day a week—on the activity they found the most meaningful had half the rate of burnout as those spending less time on those pursuits.

TAKE MICRO-BREAKS. “You don’t have to wait for the next vacation to recharge,” says Michelle Risser, a licensed clinical social worker and burnout expert in Worthington, Ohio. “Some examples: stand up and stretch between meetings. Feel your feet on the ground and take a nice, slow breath. Breathe in on a count of five, out on a count of seven. Listen closely to a piece of music.” As few as 10 minutes sitting or walking in nature improves mood, focus, blood pressure and heart rate, report Cornell researchers.

ENHANCE GRATITUDE. Studies among firefighters and professional athletes have found gratitude to be significantly protective against burnout—in part because it causes us to pause and savor an uplifting feeling. Developing the habit is as simple as writing down a few specific reasons to be grateful before bedtime several days a week. “Gratitude is a powerful energy enhancer,” says McDargh.

Shea concurs, “When we take the time to just be, feel gratitude, the sun on our face, this helps rewire the way we think—and we can then begin to heal our bodies.”

Health writer Ronica O’Hara can be contacted at OHaraRonica@ gmail.com.

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FIND POINTS OF CONTROL. Feeling helpless is a trademark

of burnout, “but there is always something we have control over.

Our physical body is a great place to start: sleep, exercise, diet….” says McDargh. Even little steps matter, such as putting greens into smoothies, turning off digital devices a half-hour before sleeping or dancing to a short tune.

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23

fit body

A WEEKEND WARRIOR SURVIVAL GUIDE

PREVENTION, FIRST-AID AND RECOVERY

by Marlaina Donato

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A

t first glance, it seems harmless to sit at a desk all week and then dive into gardening, hiking, shooting some hoops or playing softball with the kids. We think nothing of it until that pulled hamstring, stiff shoulder or painful knee makes itself known, slowing us down for a few days or weeks.

At the other end of the spectrum, weekend warrior injuries can be more serious, taking months and even surgery to be resolved.

With prevention, simple exercises and minimal investment of time, most suffering can be avoided. Recovery time can be shortened by integrating traditional firstaid approaches with complementary modalities like homeopathy, herbal remedies, essential oils and supplements.

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Maintaining our cars prevents them from breaking down on the highway, and our bodies are no different. Muscles are meant to move regularly, and if we’re doing our part, the body will be stronger, more flexible and less prone to sprains, strains and chronic pain. “Common causes of injury are not warming up the body before exercising, pushing yourself before you are ready, not taking enough rest, improper form and not listening to aches or pains,” says New Jersey fitness trainer and mindset coach Nadia Murdock. She stresses the importance of exercising regularly three to five times a week to improve muscle strength, increase endurance and transport oxygen and nutrients where they are needed most in the body.

“With this routine under your belt, you can find more comfort in tackling an adventurous weekend without pain or injury.”

Whether putting down a new floor, raking leaves or playing a game of tennis, toughing out an annoying muscle twinge or ignoring

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Full-Spectrum Prevention

stiffness in a joint can set us up for trouble down the road. “The ‘no pain, no gain’ mindset is definitely not beneficial over the long run for health maintenance,” says physical therapist Brennan Hussey. In his private practice in Evergreen, Colorado, and Appleton, Wisconsin, Hussey most often sees weekend warrior mishaps that target the lower back, shoulder, hip and knee. Identifying unhealthy habits and compromised alignment can prevent ongoing issues, he says, and a head-to-toe evaluation and approach are key.

“Pain is obviously what brings people in for treatment most often, but if I treat with pain as the focus, I will miss the dysfunction that’s actually causing the pain response,” he says. “I’ve found hands-on, or manual, therapy best treats the various dysfunctions that cause pain, whether chronic or acute, and usually within a very low number of visits.”

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First-Aid and Recovery Essentials RICE—rest, ice, compression and elevation—is the name of the game when injury strikes, but adding essential oils to a first-aid and recovery regimen can offer significant benefits. Diluted external use of lavender, cypress and eucalyptus can minimize bruising, pain and swelling. Essential oils are also reliable allies for dealing with general discomfort after an active weekend.

“In my 30 years using essential oils, plus raising two active boys, I’ve found that the most effective way to use essential oils for postactivity soreness is with topical application,” says Liz Fulcher, a clinical aromatherapist and owner of the Aromatic Wisdom Institute, in Selinsgrove, Pennsylvania. “Specifically, I add 15 to 20 drops of essential oil into one fluid ounce of unscented lotion or cream, which is a 5 percent dilution—too strong for all-over use, but great for spot application of topical issues. Apply the blend into the affected area as often as needed for approximately two days.”

Her powerhouse favorites for aches and pains include German chamomile (M. chamomilla), helichrysum (H. italicum), ginger (Z. officinale), black pepper (P. nigrum), frankincense (B. carterii), lavender (L. angustifolia) and tea tree (M. alternifolia). For open wounds, she reaches for the distilled herbal waters known as hydrosols to wash the area before applying lavender and tea tree to avoid infection. Helichrysum essential oil is remarkable for bruises and other topical trauma, she says.

According to a 2016 review of studies in the American Journal of Therapeutics, soft tissue injuries respond well to immediate and subsequent internal use of the homeopathic remedy Arnica Montana 30x, as well as topical arnica in the form of gels, oils and sprays.

Remedies like Ruta graveolens and Rhus tox offer further support for sprains and strains. Bolstering the diet with anti-inflammatory spices and supplements like turmeric, vitamin C with bioflavonoids, vitamin E with mixed tocopherols, bromelain, borage and flaxseed oil can also provide support.

In the end, maintaining an active lifestyle all week long can lower the risk of needless suffering. “With consistent movement, you will understand how your body moves and responds to certain conditions.

This will start to create a deeper understanding of what your body can tolerate,” advises Murdock. “The biggest takeaway is consistency.”

Marlaina Donato is an author and recording artist. Connect at WildflowerLady.com.

TIPS TO PREVENT INJURY ADVICE FROM FITNESS TRAINER NADIA MURDOCK: Start with a gentle warmup if you are stretching before your workout. This helps to loosen up the joints and improves the blood flow to the muscles in your body. Try incorporating a few jumping jacks or a minute of running in place. Avoid bouncing in the stretch; hold the stretch for at least 20 seconds and don’t rush it.

A few simple moves: FORWARD LUNGE: Kneel on one knee, place the other leg forward at a 90-degree angle, making sure the knee is over the ankle. Lean into the movement to feel the stretch in the inner thigh. Hold for at least 20 seconds and then switch legs.

STANDING QUAD STRETCH: If you need additional support in this stretch, you can use a wall or chair. Raise one foot behind you; on the same side of the body, reach back to grab your foot at the ankle and pull it toward your seat, stretching the thigh. Keep the knees close and square your hips by keeping them forward. Hold for at least 20 seconds. Repeat on the other side.

SEATED STRADDLE LOTUS: Sit down on the floor with the soles of your feet together in front of you. Gently press your knees to the floor while placing your forearms on the inside of the knees.

Push down as you lean your body forward toward the ground. Make sure you are leaning forward from the hips. Hold this stretch for at least 20 seconds and repeat if you feel you need to.

March 2022

25

wise words

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Ann Armbrecht

on the Business of

Ethical Botanicals

photo courtesy of Bryce Youk

by April Thompson

W

riter and anthropologist Ann Armbrecht explores the relationship between humans and the planet, notably through her work with plants and plant medicine.

Her book The Business of Botanicals: Exploring the Healing Promise of Plant Medicines in a Global Industry tells the stories of the people and places behind the global industry of herbal products which are largely invisible to the consumers that spend $9 billion annually on them.

Armbrecht is the director of the American Botanical Council Sustainable Herbs Program and is co-producer of the documentary film Numen: The Nature of Plants, inspired by her experience studying herbal medicine with herbalist Rosemary Gladstar. Although her current work focuses on the herb industry, she is interested in broader questions about how the purchasing choices everyday citizens

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make impact the world. Armbrecht is also the author of the memoir Thin Places: A Pilgrimage Home, based on her time conducting ethnographic research in Nepal and her continued questioning of culture and community back home in the U.S.

What surprised you the most in your journey around the world tracking the herbal supply chain?

I was surprised by the level of mechanization and scale, and the careless way plants were often handled—sometimes stored in open sacks and huge piles, with one type of plant spilling into another without controls for moisture and rodents. But I was also surprised to discover my own naiveté about the supply chain. These were both important realizations to help me come to a more nuanced, realistic assessment of the challenges the different stakeholders face in bringing herbs to market.

What should consumers consider when purchasing herbal products?

Alternative medicine and health care frame wellness as a personal choice, focused on the individual’s health, yet we have a responsibility back to the plants that heal us and the people who care for them. We can’t be well unless the planet is well. By purchasing an herbal product that has been produced in ways that care for the Earth and local communities, we can start to heal the planet and address social inequities.

Purchasing Organic Certified products is a start. Someone I met at Organic India said

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every time you have a cup of herbal tea that isn’t certified organic, it’s like steeping a cup of pesticides. It doesn’t make any sense to consume something for its medicinal properties that has been made with pesticides or chemical fertilizers.

Certified Organic is not a perfect system—no certification is—but it operates as a stand-in for relationships and trust. These herbs change hands up to 15 times to get to a consumer, so there has to be a way to keep a paper trail and ensure product integrity.

When consumers ask for Certified Organic, it signals to the marketplace that sustainability matters and helps drive change in the industry.

Seeking out fair trade products is also great when possible.

The FairWild certification, for example, works toward ecological, social and economic sustainability in the supply chain of wildcollected products.

coming in the april issue

Sustainable Living

What key trends are you seeing in the herbal industry?

There is a trend toward regenerative farming, which focuses on issues like how cultivating plants affects soil and biodiversity. There is also a new focus on social equity for people growing and collecting herbs, as many of them are living on the fringes of society in precarious situations. We are doing case studies to look at details like how the structure of contracts and timing of payments affect smallholder herb farmers so we can make appropriate recommendations and hold companies accountable.

What gives you the most hope about the herbal industry right now?

The people I got to know in my travels are working really hard to take care of the plants and of the communities to bring a sense of ethics, equity and transparency into the system. A lot of money is made at the very end of the value chain and not at the source.

Individuals and companies in the industry are working to address these imbalances.

More consumers are asking questions and becoming empowered citizens, and that also gives me hope. When I studied herbal medicine, what was most powerful for me was learning simple ways to take care of myself and my then-1-year-old daughter.

Learning to make these simple remedies was deeply empowering. Without that knowledge, it’s easy to be overwhelmed walking through the supplement aisle of the drugstore, not knowing where to begin other than to read labels and try to compare one marketing claim to another. Taking steps to learn more about herbs and where they come from helps people make a shift from consumer to citizen. That level of engagement also brings more meaning and connection, which people are hungering for.

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

March 2022

27

green living

THE BOUNTY OF FARMERS MARKETS

Buying Local Boosts Health, the Economy and the Planet

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by Sandra Yeyati

T

hroughout the nation, an estimated 8,000 farmers markets offer some of the freshest food available anywhere. Often open on weekend mornings or select weeknights, these nutritional meccas allow local farmers to sell their fruits, vegetables, eggs, meat and dairy directly to consumers, thereby providing an attractive business channel for them. “If you buy direct from a farmer, 97 cents of every dollar goes home with the farmer, whereas if you buy from a traditional grocery store, only 17 cents makes its way back to that farmer,” says Janie Maxwell, executive director of the Illinois Farmers Market Association.

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Dollars spent at farmers markets boost local economies. “When farmers make money, they buy seeds at their local co-op or purchase tools from a nearby hardware store, which infuses economic capital into rural communities,” says Katie Myhre, technology research manager at the Farmers Market Coalition. “If we can focus on

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growing the capacity of our farms within our region and building consumer habits around what we can grow locally, that’s going to help our region become more resilient.”

This type of localized commerce offers environmental benefits, too.

Produce from a local source carries a much smaller carbon footprint than one that travelled halfway across the country.

“Farmers markets are uniquely positioned to encourage environmentally responsible farming by providing a solid economic platform to climate-positive farmers that are taking care of land and water quality,” Myhre asserts.

According to a study commissioned by the U.S. Farmers & Ranchers Alliance, 72 percent of consumers know “nothing” or “very little” about farming or ranching. Farmers markets facilitate ongoing dialogues between growers and consumers, serving as valuable educational sites.

“Getting to know your farmer offers you an opportunity to ask questions directly to the person growing the product and make a choice accordingly, whereas when you go into grocery stores, you’re fed a lot of advertising and greenwash labeling with terms that you don’t understand,” Myhre says, adding, “While many small farmers decide not to go through the costly United States Department of Agriculture organic certification process, their farming practices are often just as clean or even more so, and at a farmers market, consumers are able to look the farmer in the eye and learn about their growing methods.”

Maxwell appreciates the opportunity to make an educated choice. “As a consumer, you have to decide what is your highest value. For me, the most compelling reason to shop at a farmers market is the peak, inseason, quality of the food, the incredible taste and nutrition that you get because

it was freshly harvested and didn’t have to be transported over long distances.

The number of people that touch your food is significantly lower at a farmers market, so there’s less opportunity for it to be mishandled or cross-contaminated. It carries the name of the producer on it. This is their life’s work, and their reputation is on that label. I sense that there’s a real desire to ensure great quality and safety.”

Regularly buying fresh food from a farmers market allows families to get into the habit of eating in season. “Cooking seasonally allows you the opportunity to capture the incredible flavor profiles of what’s fresh. It has just been picked and tastes incredible—very different from the flavors you get from grocery store products that were produced someplace else, maybe even weeks or months ago,” Maxwell explains.

Myhre concurs: “If we can build our habits, cooking preferences and skills around those seasonal rhythms, that’s a really beautiful benefit. It’s awesome for me to know that these herbs were harvested yesterday.

There’s also a wide diversity of products.

You’re not going to see 12 varieties of squash at your big-box grocery store. I’m always surprised by what I see, and it’s a really fun experience as somebody who loves food. Taking home really great-tasting products that were produced with so much care is a central benefit.”

For many, the farmers market is a community gathering. In addition to local growers, they often include cottage food vendors offering homemade jams and jellies, baked goods, sauces, preserved and pickled items and other delicious foods, as well as arts and crafts vendors and musical entertainment. “The wonderful thing about the farmers market is that it leads with joy,” Myhre says. “It’s fun. You don’t invite friends to the grocery store, but you might meet your friends for coffee at the farmers market.”

Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

March 2022

29

healthy kids

Beyond Picky Eating Help for Pediatric Eating Disorders

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by Marlaina Donato

M

ost kids go through food phases and bouts of fussiness during mealtime, but more serious problems can lurk beneath the surface of such all-too-common behaviors. Eating disorders are often associated with teen and adult females, but children of any gender under 12 can be afflicted with anorexia nervosa, bulimia and other conditions unique to younger kids.

“Eating disorders used to be primarily a college-aged issue; now eating disorders show up in young teens and even children as young as 5 years old,” says Marcia Herrin, a dietitian and nutritional counselor in Lebanon, New Hampshire, and author of Nutrition Counseling in the Treatment of Eating Disorders and co-author of The Parent’s Guide to Eating Disorders.

Consequences of childhood eating disorders can include permanently stunted growth, impaired immunity, hypoglycemia and delayed puberty, but healing from an eating disorder can occur with early detection, quality care and proactive efforts by the family. Current

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research has broadened the medical definition, allowing earlier diagnosis and prevention, reports the New York City-based National Eating Disorders Association.

More than Body Image While eating disorders are fueled by many factors, each child is an individual, and so any child’s struggles around food will be particular to them. Herrin, the founder of the Dartmouth College Eating Disorders Prevention, Education and Treatment program, says, “It is important for parents

A Whole-Child Approach Cognitive behavioral therapy, mindfulness training and yoga have been shown in studies to help both children and adults to process critical emotions, thoughts and eating patterns. Lenza attests to the effectiveness of holistic, multidisciplined care for reversing the common effects of eating disorders like exhaustion and gastrointestinal, hormonal or cognitive impairment. “We recommend a three-pronged treatment approach for all children which includes working with a therapist who treats eating disorder behavior, a registered dietitian who can help nutritionally and a pediatrician who can monitor the child medically,” she says.

Habits and bonds within the family unit go a long way toward prevention. “Having a family dinner most days of the week substantially reduces the risk of a child developing an eating disorder,” says Herrin. For recovery, she advises, “The most effective treatment for children up to age 19 is family-based treatment (FBT). In FBT, clinicians show parents how to help their child eat enough to restore health. The type of eating that is most effective is good old-fashioned meals with plenty of calories from carbs, fat and protein.”

With observant parents and quality care, children have a brighter future. “The early signs are often subtle,” counsels Herrin.

“Trust your intuition.”

Kids’ Eating Disorders Some common disorders in children 12 and under include: ANOREXIA NERVOSA: Signs and symptoms include weight loss (often dramatic), distorted body image, intense anxiety/fear of weight gain and other behaviors that prevent weight gain.

AVOIDANT/RESTRICTIVE FOOD INTAKE DISORDER (ARFID): Signs and symptoms include extreme pickiness; lack of interest in food without body dissatisfaction; aversion to specific tastes, smells, texture and appearance of foods; avoidance of certain foods/food groups or habitual eating of only a few foods; fear of swallowing; anxiety about getting bellyaches or getting sick; weight loss and/or stunted growth from insufficient nourishment and malnutrition.

PICA: Signs and symptoms include eating non-edible substances such as crayons, paper, grass, rocks, feces, hair, paint chips, cleaning powders or clay; health problems such as constipation or diarrhea, intestinal obstruction or infection, anemia or lead poisoning. It is often seen in children on the autism spectrum that have a history of abuse or neglect, or mental health conditions like schizophrenia, anxiety or obsessivecompulsive disorder. It can also be caused by a zinc deficiency.

SUBTLE WARNING SIGNS FROM CASSANDRA LENZA INCLUDE: ■ Child discussing dieting, food obsessions or weightcontrol measures; discussing exercise with greater interest, especially if she/he has not discussed exercise or movement before ■ Social confinement and isolation ■ Increased body dissatisfaction ■ Changes on child’s growth chart Other signs: delayed puberty, eating smaller food portions, weight changes, thinning hair, hiding food, digestive problems, downy hair growth on body, severe mood swings or tantrums, excessive movement TIPS FOR PARENTS FROM MARCIA HERRIN INCLUDE: ■ Avoid labeling food as good or bad. It is better to serve all kinds of foods in moderation.

■ Avoid talking about dieting, weight or judgments about different body types or sizes.

■ Never tease a child about their weight or changing body.

Marlaina Donato is an author and composer. Connect at WildflowerLady.com.

March 2022

JessBaileyDesigns /Pexels.com

to know that the main risk factor for developing an eating disorder is genetic. This means some children are genetically at risk and others are not.”

The fires of predisposition can be fueled by “body dissatisfaction, dieting and involvement in activities that favor thinness, such as dance, gymnastics and running,” says Herrin, adding that the disorder defies stereotypes. “Because a child is male or has always been on the heavier side doesn’t mean that child is immune from developing an eating disorder.”

Being repelled by foods with certain colors, tastes, textures or smells and having phobias around vomiting or choking are often catalysts to disorders. “Extreme picky eating that leads to restricting food intake is now considered an eating disorder in its own right, called avoidant/restrictive food intake disorder (ARFID),” says Herrin. “The main difference between the child restricting food intake because of anorexia nervosa and the child with ARFID is that those with ARFID don’t care about weight or have body image issues.”

For Cassandra Lenza, an eating disorder therapist and the owner of Healing on Hudson, in Hoboken, New Jersey, the lasting imprints of a pervasive “diet culture” cannot be ignored. “The main and persistent risk factor for the development of eating disorders is early dieting,” she says. “Children under 12 who are dieting or exposed to dieting in their environment are more susceptible to the development of eating disorders than children who are not.” It is imperative, she says, that parents model healthy eating and provide a child with the tools for success.

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natural pet

Beyond Kibble How to Shop for the Healthiest Pet Food

by Sheila Julson

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Metro Phoenix & Northern Arizona Edition

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When purchasing kibble, look for brands that are minimally processed and provide vitamins directly from the ingredients; a long list of supplements on an ingredient list means the food has been highly processed.

There has been recent debate within the animal care community as to whether grain-free diets are more helpful or harmful to pets. O’Brien Greenleaf notes the jury is still out on how some grains affect pets or whether grain-free diets are better. “It depends on how contaminated or genetically modified the grains are, and whether grains agree with your pet,” she says.

Testing is now available to help determine ingredients to which a pet may be allergic.

She also recommends adding high-quality fish oil to pet’s food to help quell inflammation that can cause skin issues and other disorders.

Smaller Manufacturers Emphasize Quality Control Randi Ross owns the franchise in Campbell, California, for Ben’s Barketplace, a Northern California pet food store chain that specializes in quality foods for dogs and cats. She notes that corporate mergers and acquisitions over the years have put many large pet food brands that are carried at big-box stores into the hands of conglomerates that also produce candy, soap and other non-pet products. This can lead to lack of oversight and quality control issues.

Many smaller, specialty pet food stores carefully screen the brands they carry. They offer products made by smaller companies that produce just pet food and embrace a holistic, farm-to-table philosophy

mat hayward/AdobeStock.com

P

eople are always striving to improve the quality of life for their pets. For some, this means making homemade dog and cat food or buying meat directly from a local butcher, but not all pet parents have the necessary time, space or finances. While there are better quality kibble and canned pet foods available today than in the past, along with frozen raw and freeze-dried raw foods, an overwhelming volume of choices can confuse even the savviest consumer.

Cecille O’Brien Greenleaf, a holistic veterinarian in San Jose, California, advises pet parents to use the same criteria they do when shopping for human food—look for the freshest, cleanest ingredients possible, a limited ingredient panel and no chemicals and pesticides.

“Look for human-grade ingredients that offer the most vitality,” she emphasizes. She notes that some larger manufacturers have been caught using the least expensive ingredients they could find, including diseased animals that have been rejected from the human supply chain.

Ingredients on panels are listed by weight from highest to lowest, so the first one listed is the one that weighs the most. It should be pure meat— chicken, beef, venison or fish. Proteins such as chicken liver, organ meat or eggs may follow. “If there are many synthesized items in the ingredient list, that is to be avoided,” she says.

Frozen raw and dehydrated raw foods provide optimal nutrition while more closely mimicking pets’ primal eating patterns. The extrusion process that some pet food manufacturers use to make kibble can overcook the product. To compensate, synthesized vitamins are often sprayed onto the finished product, similar to how many children’s breakfast cereals are produced, she explains.

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regarding how they source their ingredients and manufacture their foods.

The melamine pet food recall of 2007, in which the U.S. Food and Drug Administration found chemical contaminants in vegetable proteins imported from China used as ingredients in pet food, prompted many people to look for “Made in the United States” on packages. However, even if a brand is labeled as American- or North American-made, it doesn’t necessarily mean all of the ingredients were sourced from America, Ross says.

Freeze-dried raw meal toppers and pour-over broths have become popular ways to add nutrition and flavor to kibble.

When purchasing those products, she says, the same rules apply as when shopping for food: look for single or limited-ingredients on product panels and be wary of excessive filler ingredients like corn or wheat.

“We help educate people on the true cost of pet ownership,” Ross says. “Spending a little more money now on high-quality pet food ultimately keeps dogs and cats healthier, reducing the need for veterinarian visits, pharmaceuticals and antibiotics.”

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Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

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Chiropractic Physician, Neurotherapist 928-242-4389 • DrLisonbee@yahoo.com DrLisonbee.com

Appointments remotely or in person in Tempe and the White Mountains. Life-changing natural protocols for supporting you in improving health challenges with Fatigue, Type 2 Diabetes, Stress, Immune System, Childbirth, Pain, Sleep and more. See ad, page 20.

NATURAL MEDICINE & DETOX

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We offer professional medical assistance with one of our Doctors of Acupuncture & Oriental Medicine, MD(H), or Classical Homeopaths. We also have several self-elect options for our many detox services. Please call to schedule a free 15-minute consult to learn what service might be the best option. See ad, page 23.

NATURAL PAIN TREATMENT AND WELLNESS

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

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.

PIHMA COLLEGE & CLINIC

Acupuncture, Herbal Medicine and Homeopathic Clinic 301 E Bethany Home Rd, Ste A-100, Phoenix 602-274-1885 • pihma.edu

PIHMA offers Acupuncture Treatments, Herbal Consultations, Acute and Constitutional Homeopathic Consultations, as well as Auricular Acupuncture, Cupping, Moxibustion, Gua Sha and Tui Na. Our medicines have been used for thousands of years to treat numerous conditions, including pain, stress and more. PIHMA is a teaching clinic and offers affordable pricing.

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, inside back cover.

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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.

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DOCTORS

Dr. Icard specializes in biological m e d i c i n e , p e p t i d e s , P R P, aesthetics and ozone therapy. Her offerings include holistic antiaging medicine, pain reversal, natural and traditional aesthetics, ozone therapy, and sexual health regeneration. See ad, page 28.

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

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PET CARE ENERGY HEALING KIM CARTER, MA, HTCP

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Kim is an Intuitive and Healing Touch Certified Practitioner offering guidance when you feel out of alignment with your authentic self. Stress, fear, anxiety and grief/loss throw us off balance, making it challenging to access inner wisdom. Sessions include reading and clearing your energy field; and simple, practical self-healing tools to keep you balanced and grounded.

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The SCNM Medicinary is the largest natural medicinary in Arizona, providing a wide variety of vitamins, EV I DENCE- BASED, N ATU RALLY. nutritional supplements, books, herbs, homeopathic remedies, tinctures and other health products. Order by phone at 480-9700001 or visit us today – we offer shipping and curbside pickup! See ad, page 10.

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With a gentle healing touch, Andrea provides earth medicine and energy healing, animal communication, and intuitive counsel for pets and their people.

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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 13.

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Roadrunner Park Farmers’ Market 3502 E Cactus Rd, Phoenix Saturdays Oct-May 8am-1pm | Jun-Sep 7am-11am Facebook.com/RoadrunnerParkFarmersMarket

Local Farmers’ Markets

Singh Meadows Farmers’ Market 1490 E Weber Dr Fridays, Saturdays & Sundays 8am-2pm Facebook.com/SinghFarms

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Sun City Farmers’ Market 16820 N 99th Ave Thursdays Oct-May 9am-1pm Facebook.com/Sun-City-Farmers-Market631299790224049

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 Downtown Mesa Farmers’ Market 1 E Main St Saturdays 8am-noon dtMesaFarmersMarket.com

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Downtown Phoenix Farmers’ Market 721 N Central Ave Saturdays Oct-Apr 8am-1pm May-Sep 7am-11am DowntownPhoenixFarmersMarket.org Gilbert Farmers’ Market 222 N Ash St Saturdays Oct-Mar/Apr 8am-noon Apr/May-Sep 7am-11am GilbertMarket.com High Street Farmers’ Market 5415 E High St, Phoenix Sundays Oct-May 10am-1pm Facebook.com/Farmers-Market-on-HighStreet-2244771575799425 Mommas Organic Market Arrowhead Farmers' Market 7780 W Arrowhead Towne Center, Glendale Saturdays Oct-May 9am-1pm | Jun-Sep 8-11am Facebook.com/Getlocalazfarmersmarkets GetLocalArizonaEvents.com Mommas Organic Market Glendale Farmers' Market at Cabela’s 9380 W Glendale Ave, Glendale, AZ 85305 Sundays Sep-May 10am-2pm | closed for summer Facebook.com/Getlocalazfarmersmarkets GetLocalArizonaEvents.com Old Town Scottsdale Farmers’ Market 3806 N Brown Ave Saturdays 8am-1pm ArizonaCommunityFarmersMarkets.com Power Road Farmers’ Market 4011 S Power Rd, Mesa Monday-Saturday 9am-5pm | Sunday 9am-4pm PowerrdFarmersMarket.com

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The Capitol Farmers’ Market 1700 Adams St, Phoenix Thursdays 10:30am-1:30pm ArizonaCommunityFarmersMarkets.com 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 9am-1pm Facebook.com/VerradoCommunityFarmersMarket

NORTHERN ARIZONA 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

Certification Classes, Menopause Workshop ... which will you choose, one or ALL? Marvelous Menopause evening: March 30, 6-9 pm 2 Weekend Cert class: June 4, 5, 11, 12 $100 deposit reserves a seat. Once-a-year only!

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

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