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

EE R HEALTHY LIVING F

HEALTHY

PLANET

EATING WELL

WHY FOOD IS MEDICINE How to SLEEP Better Naturally Running as a Spiritual Practice

Pet Happy

How Animals Help Kids Thrive

Urban Gardening F O R FOOD SECURITY

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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.

12 THE POWER OF

PLAYFULNESS

14 FOOD AS MEDICINE The Healing Power of Nutrition

18 THE MIRACLE OF PLANTS 20 SOULFUL STRIDES Running as a Spiritual Practice

22 GROWING FOOD

SECURITY

The Benefits of Urban Gardening

24 SIZZLING ON THE GRILL Healthy, Sustainable Summer Fare

27 THE MAGIC OF MAGNESIUM

Are You Getting Enough?

28 DOGGY DELIGHTS

Healthy, Homemade Cookie Treats

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30 SWEET SLUMBER

Natural Tips for Deep Sleep

31 HERBS AND CRYSTALS FOR BETTER SLEEP

32 PET HAPPY

How Animals Help Kids Thrive

DEPARTMENTS 10 health briefs 12 inspiration 12 global brief 20 fit body 22 green living 24 conscious eating 28 natural pet

30 32 34 36 36 37 38

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HEALTHY LIVING HEALTHY PLANET

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laughed right out loud while reading the article on playfulness on page 12 in this month’s edition. I always considered myself pretty fun-loving, and was even deemed “smiley” by some along the way. Despite my playful nature, I still managed to rock my work and polish off a couple of university degrees. I’m not trying to brag, but instead making the point that we can be playful and still get a lot accomplished—usually more than those who don’t allow levity into their lives. For me, as the years went by, my smiling, playful nature diminished somewhat. It wasn’t that I was a complete grouch, but the ratio was getting to be too much seriousness and not enough playfulness. As my co-workers and I used to say jokingly in the elevator on the way up to our jobs back in the day, “Okay, we’re almost there, no smiling, no laughing.” Well, the no smiling, no laughing part started increasing over time in an insidious way. In more recent years, I found myself missing my old, playful way of being. I’d see glimpses of it, but not consistently enough for my liking. So, I set about changing that by seeing the lighter side of things—not taking things so seriously (including myself); remembering to smile and laugh; engaging in fun hobbies; spending time around positive people; watching original Disney cartoons, like 101 Dalmatians, on YouTube; and belting out a song on or off key. Oh, and sweating. A good old workout does wonders to reduce stress and loosen up my muscles, including the “smiling” ones! And you’ve likely noticed the coloring picture I’ve included in the magazine when space allows (I squeezed it in on this page). I purposely include this to encourage readers to have a moment or two of playfulness. I find that it’s important, like any other habit I want to create, to remind myself to always incorporate bits of play throughout each day—it dramatically improves my quality of life, makes me way more productive, and is just a lot more fun!

© 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.

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July 2021

Try Saffron Extract to Raise Mood

health briefs

Use Sunlight and Sleep to Lower COVID-19 Risk

Saffron, harvested by hand from the stigma of crocus (Crocus sativus L.), has long been used in cooking, dying and fragrances, and a new study also verifies its traditional use for lowering depression. European researchers gave 56 people with poor moods, anxiety or stress either 30 milligrams a day of saffron extract or a placebo for eight weeks. Those getting the saffron reported feeling less depressed and having improved social relationships, and their urinary crocetin levels correlated with a change in their depression scores.

Resolve Arguments the Same Day for a Happier, Healthier Life

~Oprah Winfrey 10

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Two readily available natural strategies—sunlight exposure and sufficient sleep—appear to lower the risks of suffering and dying from COVID-19, report two new studies. Researchers from the UK University of Edinburgh examined records of 2,474 U.S. counties from January to April 2020 to compare numbers of COVID-related deaths to levels of UVA rays from the sun. They found that people living in counties with the highest UVA levels had on average, a 29 percent lower chance of dying from the coronavirus. Either sideThey ruled out the vitamin D factor by not includstepping an ing counties with UVB levels that would produce argument or the vitamin. Repeating the analysis in England and resolving it on Italy produced the same results. The researchthe same day ers theorized that nitric oxide released by the skin pays off quickly when in sunlight may reduce the ability of that by halving virus to replicate. the reactivity A second study of 2,884 high-risk healthcare level—negative workers in five European countries and the U.S. “aftertaste”— found that every additional hour of sleep reduces that day and the risk of COVID-19 infection by 12 percent. often erasing However, insomnia, disrupted sleep and daily any darkened burnout are linked to a heightened risk of becomemotional ing infected with the coronavirus, having more response the severe symptoms and a longer recovery period, following day, reports the researchers in BMJ Nutrition Prevention say Univer& Health. People that had problems like difficulty sity of Oregon falling or staying asleep or regularly using sleepresearchers. Based on surveys of more than 2,000 people reporting their ing pills were 88 percent more likely to be infected emotional ups and downs during an eight-day period, the researchers with COVID-19 than those without such issues. found that when people feel they have resolved an argument, the emotional response associated with that disagreement is significantly reduced Real integrity is doing the right thing, or even eliminated. Stress reactivity has been found to significantly reduce knowing that nobody’s going to lifespan, studies show, and is linked to heart disease, a weakened immune know whether you did it or not. system, reproductive issues and gastrointestinal conditions.

July 2021

inspiration

global brief

The Power of Playfulness Postponing levity accomplishes nothing and doesn’t solve today’s problems, yet we may find it almost impossible to grab downtime without guilt gnawing away at our joy. Try making a to-do list that is solely dedicated to pure, inner-child-approved, illogical fun. Some activities to consider penciling into the calendar:

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■ Roll around the floor with the dog or play hide-and-go-seek with the kids.

irth has been a memory for most of us this past year; something that we need now more than ever. White-knuckle survival and transition can drain neurotransmitters, those chemical messengers vital for strong immunity and good mental health. Taking a vacation from seriousness just might be what the doctor ordered. As kids, we rarely turned down an opportunity to roll in the grass, laugh ourselves into bellyaches or catch a wave of spontaneous fun. With the advent of adulthood, pouring a drink or going on a shopping spree often becomes a knee-jerk relaxation strategy, leaving the option for nourishing play in the distant past. Recent research shows what kids and kittens already know: Snippets of playtime are good for the soul and provide benefits like reduced depression, stronger emotional resilience and higher productivity on the job. A study by Martin Luther University HalleWittenberg, in Germany, published last year in the journal Applied Psychology: Health and Well-Being suggests that even serious, poker-faced humans can train themselves to be more playful.

■ Host an adult sleepover; stay up late watching a scary movie or one made for a younger audience. ■ Make ink blots with watercolors or play with air-dry clay or easy-to-make salt dough. ■ Grab some crayons and adult-designed coloring books. ■ Blow bubbles in the backyard or during a morning shower. ■ Go out for low- or sugar-free ice cream or gluten-free pizza. ■ Fly a kite or find shapes and faces in passing clouds. ■ Roll in the leaves or down a grassy hill with that special someone. ■ Bounce a ball during work breaks. ■ Belt out karaoke songs and delight in being off-key. ■ Play charades or a favorite childhood game. ■ Have a staring contest. Having some fun doesn’t break the bank, and the only requirement is to check selfconsciousness at the door. “Wasting” time is being free, and that is worth its weight in gold. Marlaina Donato is the author of several books and a composer of healing and inspiring music. Connect at AutumnEmbersMusic.com.

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by Marlaina Donato

Doctors’ Orders

All-Vegan Menu Debuts at Lebanon Hospital Hayek Hospital, in suburban Beirut, Lebanon, launched a 100 percent plant-based menu in March as a “moral responsibility”. Patients will no longer be greeted after waking up from surgery with ham, cheese, milk and eggs, the same foods that may have contributed to their health problems. The family-owned private hospital emphasizes the health benefits of vegan diets, which have been shown to reduce the risk of heart disease, diabetes and some cancers. The hospital says deciding factors included the World Health Organization classification of processed meat consumption as carcinogenic, as well as the role that animal agriculture plays in spawning diseases and pandemics. The U.S. Centers for Disease Control and Prevention estimates that three out of four new or emerging infectious diseases in humans come from animals. The American Medical Association passed a resolution in 2017 requesting U.S. hospitals promote better health by offering plantbased meals to patients, staff and visitors, and similar recommendations have been issued by the American College of Cardiology. New York and California now have laws requiring hospitals to provide a plant-based option with meals.

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July 2021

FOOD AS MEDICINE The Healing Power of Nutrition by Julie Peterson

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blood lipids, increased blood glucose and weight gain, according to the World Health Organization (WHO). These intermediate conditions can lead to full-blown chronic diseases such as heart disease, stroke, cancer and diabetes, all of which are on the rise. The U.S. Centers for Disease Control and Prevention reports that 60 percent of American adults have at least one chronic disease and 40 percent have two or more, making chronic disease the leading cause of death and disability in the country. The good news from WHO is that up to 80 percent of heart disease cases, 90 percent of Type 2 diabetes cases and one-third of cancer incidences could be avoided by a healthier diet, as well as lifestyle changes like stopping smoking and increasing physical activity. A healthy diet is not as simple as cutting out convenience foods, because many people literally can’t stop eating them. Studies have compared the addictive properties of added sugar and salt to those of nicotine and cocaine. “Additives like sugar release opioids and dopamine in the brain. The same neurochemical changes in the brain occur in addictions,” says Claire Stagg, DDS, founder of Health Connections Dentistry, in Indian Harbour Beach, Florida, and author of Smile! It’s All Connected, a layperson’s guide that explains the essential connections between the mouth and overall wellness. “People need to be educated, or re-educated, to take ownership of their health by remembering the basic premise that their prostock-studio/AdobeStock.com

ating is a basic need, but many Americans are not filling this need with healthful choices. Among the more than 700,000 Americans that die each year from heart disease, stroke or Type 2 diabetes, about 45 percent eat meals heavy in salt, processed meat and sugary drinks, and low in fruits, vegetables, fish and nuts, according to a March 2017 study in the Journal of the American Medical Association. “I fully understand and empathize with people in the public,” says T. Colin Campbell, Ph.D., author of the groundbreaking The China Study and founder of the T. Colin Campbell Center for Nutrition Studies, in Ithaca, New York. Campbell has often stressed that public and professional understanding of nutrition is lacking. The problems with the Standard American Diet (SAD) start with the very ground it is grown in. Large-scale farming in the U.S. has depleted the soil, producing lower nutrient foods. In addition, many foods are processed by manufacturers to improve shelf life, which further destroys nutrients and requires toxic additives. “The default choice, the easy choice, is the inexpensive, highly processed food. Our built environment throughout the country has made it easier to find fast food than a produce store,” says Lisa McDowell, director of lifestyle medicine and clinical nutrition at Saint Joseph Mercy Health System, in Ann Arbor, Michigan. SAD is a primary risk factor for high blood pressure, abnormal

bodies can be healthy if they get the right nutrients to facilitate and support that basic process.” Campbell agrees that more people need to be educated. A major theme in his latest book, The Future of Nutrition, is how to sift through the conflicting information that exists.

Healthier Helpings

As the food industry continues to woo Americans with fast and easy processed foods, there are consumer shifts taking place. “About a quarter of U.S. adults are trying to manage a health or medical condition by making healthy food and beverage choices,” stated the NPD Group consumer research firm in 2019. “Younger adults, ages 18 to 24, are particularly interested in using foods to improve their health.” It turns out that it’s most beneficial to focus on adding what is needed for optimal health, instead of worrying about what to eliminate. As William Li, M.D., counsels in Eat to Beat Disease, “Human nature abhors deprivation.” As president of the Angiogenesis Foundation, in Cambridge, Massachusetts, Li advises us to “practice health care at home every day in our own kitchens.” He suggests frequently eating such simple, but disease-defying foods as dark chocolate, walnuts, kiwis, sourdough bread and sauerkraut. “I recommend participating in bigger box stores. They do a great job at making high-quality food available at an inexpensive price,” says McDowell. She also suggests batch cooking and planning meals ahead for the week.

The Power of Plants

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Plant-based eating is finally becoming mainstream, thanks in part to such eye-opening documentaries as Forks Over Knives, Earthlings, PlantPure Nation and Food, Inc. Research backs up the benefits. In a 2019 study in the Journal of the American Heart Association, Johns Hopkins researchers report that in a 30-year period, people eating a mostly plant-based diet were 32 percent less likely to die from a cardiovascular condition and 25 percent less likely to die from any cause. A 2017 report published in International Journal of Epidemiology suggests that fruits and vegetables are associated with a reduced risk of many chronic diseases and may protect against certain types of cancers. For treatment, reversal and prevention of chronic disease, the American College of Lifestyle Medicine, in Chesterfield, Missouri, recommends eating a primarily plant-based diet containing minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds. Campbell says that moving to a 100 percent plant-based diet “and staying there for one to three months, provides an opportunity for virtually everyone to finally crave a salad on a regular basis. This is a place wherein people have little or no interest to backslide because their taste preferences have profoundly changed.” As plant-based eating gains momentum, there are more imitation meat products. These foods can be helpful to transition away from meat, but Campbell cautions, “They do not replace the whole plant-based foods, even though they are plant-based, because salt, sugar and added oil are usually added.” July 2021

Eating by the Colors Eating fruits and vegetables in a rainbow of vibrant colors ensures we get a variety of phytochemicals, vitamins, minerals and antioxidants. The federal Office of Disease Prevention and Health Promotion recommends consuming two and one-half cups of vegetables and two cups of fruit each day. McDowell suggests including “deeply pigmented fruits and veggies in at least five different colors, so that you’re getting all of the micronutrients and they’re all working together.” Aim to include a couple different foods from each of the following color groups over a week’s time. Infographics and charts are available for download from the American Heart Association (Heart.org), Vegan.Easy.org, Dr. Ranjan Chatterjee (DrChatterjee.com) and others. Apps such as Eat the Rainbow Food Journal, Eat Five and VegHunter also make vegetable and fruit intake easy to track. Green: Dark greens have cancer-blocking chemicals like allyl sulfides, lutein and indoles, which inhibit carcinogens. They also

Food to Heal the Planet Eating healthy also means making a choice for the health of the planet. Organic, locavore and small-farm advocates are speaking out against the industrialized U.S. food system with its extensive use of pesticides, poor treatment of animals and lack of regenerative soil management. Organizations like the Rodale Institute, Regeneration International, Kiss the Ground and the Ecological Farming Association are working to train farmers to regenerate soils to not only restore climate stability, but also provide far healthier foods from nutrient-rich soils. “I believe if we have a greater understanding of our local and regional food systems, we will be moving in a more sustainable, intentional and responsible direction for ourselves, our communities and the planet,” says Andrea Bemis, author of the farm-to-table cookbook Local Dirt and operator of Tumbleweed Farm with her husband Taylor in Mount Hood, Oregon. Local food is easier on the planet for several reasons. “Large commercial farms work the soil so intensively that they must use synthetic fertilizers to get anything to grow,” says Brock Hall, owner of Florida Fields to Forks, in Malabar, Florida. Alternatively, cover crops keep nutrients in the soil, requiring less water and naturally sequestering more carbon from the atmosphere. Shorter transit or shipping distances after picking uses less pollution-causing fuel. “Choosing the right food is not only important for our personal health, but also is important for our planet and for our checking account,” says T. Colin Campbell, author of The China Study and The Future of Nutrition. “I have come to believe, after being in this discipline for 65-plus years, that our choice of food is the easiest and most important choices we can make to address the many existential problems that we now face.” 16

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contain folate for healthy cells and calcium for stronger bones, muscles and heart regulation. Get plenty of asparagus, avocados, broccoli, Brussels sprouts, green tea, kale, kiwi, spinach and green herbs. Blue and purple: Anthocyanins wipe out free radicals, boost brain health and reduce inflammation. Resveratrol can delay cellular aging, protect the heart and reduce risk of some cancers. Add blueberries, blackberries, eggplant, elderberries, figs, grapes, plums, raisins, eggplant and purple cabbage. Red: Rich in lycopene, a potent scavenger of gene-damaging free radicals, red plants lower risk of certain cancers and boost heart, brain, eye and bone health. Try apples, beets, cherries, cranberries, raspberries, red peppers, tomatoes and watermelon. Yellow and orange: Contain vitamin C, hesperidin and carotenoids such as beta-carotene to inhibit tumors, protect eyes, detoxify the body, reduce inflammation and boost the immune system and heart health. Add apricots, bananas, cantaloupe, carrots, mango, oranges, pineapple, pumpkin, sweet potatoes, tangerines and yellow peppers. White and brown: The onion family contains allicin and beta glucans, which have anti-tumor properties and can help lower cholesterol. Nuts contain healthy fats. Other foods in this group contain blood pressure-regulating potassium and antioxidant flavonoids like quercetin and kaempferol, along with digestionboosting fiber. Choose beans, cauliflower, garlic, leeks, mushrooms, nuts, onions, parsnips and whole grains.

Gaining Gut Health The gut contains the organs that make up the digestive tract and the gut microbiome, a balance of microorganisms that survive on food. A healthy gut can prevent and heal illnesses in the digestive tract, immune system, cardiovascular system, kidneys and brain. If the gut is burdened with unhealthy foods and digestion is impeded, illness may arise. However, shifting to healthier, plantbased foods can cause a measurable shift in the gut microbiome in three to four days, Duke University researchers report in Nature. Gut health can be enhanced and restored with specific foods: Enzymes to break down food are found in raw fruits, vegetables, sprouts, nuts and fresh herbs, and can be destroyed by cooking or processing. These work before the body’s digestive enzymes kick in to improve digestion, eliminate toxins and boost energy. Studies have shown that raw plants also help with weight loss, decreasing cholesterol and reducing inflammation. Probiotics, live bacteria that promote healthy gut flora, are found in fermented foods like sauerkraut, kimchi, sourdough bread, yogurt, kefir, pickles, miso and cheddar cheese. Prebiotics, undigestible natural fibers that feed probiotics, abound in apples, asparagus, bananas, barley, burdock root, dandelion greens, flaxseeds, garlic, oats and onions.

Going Local Whole foods grown locally provide the most nutrition. Michael Pollan, professor of science and environmental journalism at the University of California, Berkeley, and author of In Defense of Food, famously said, “Don’t eat anything your great grandmother wouldn’t recognize as food.” Buying, preparing and eating whole foods may seem laborious at first, but the shift away from “easy foods” can quickly become a way of life as the body begins to feel better. “We hear stories every week about people who have fixed health issues from eating healthy,” says Brock Hall, owner of the Florida Fields to Forks organic community supported agriculture (CSA) farm in Malabar, Florida. He adds that everyone “ought to get closer to your food” by growing it or getting to know organic farmers at local markets, self-pick operations or through CSAs. Healthy eating is about balance. Enjoy comfort foods occasionally, focusing on the bigger picture of more healthful foods overall. Julie Peterson has contributed to Natural Awakenings for more than a decade. Connect at JuliePeterson2222@gmail.com.

The Shift in the Medical Field “We, as a society, have gotten locked into focusing on disease cure over health care,” writes T. Colin Campbell, Ph.D., author of the bestselling The China Study and the recently released The Future of Nutrition. Fortunately, as studies prove that diabetes, kidney disease, cancer and Crohn’s disease improve with changes in diet, the medical community is slowly shifting toward using nutrition in tandem with traditional care to help manage and prevent disease. Unfortunately, says John Osborne, M.D., director of cardiology at State of the Heart Cardiology, in Dallas, “The amount of nutritional education in medical school is minimal.” Now, the American College of Lifestyle Medicine (ACLM) is aiming to fill that void by training healthcare teams to prevent and reverse chronic disease through lifestyle behaviors. Saint Joseph Mercy Health System, in Ann Arbor, Michigan, is one example. After a group of physicians and registered dietitians received ACLM certification, it launched a Lifestyle Medicine and Clinical Nutrition program. “The goal is to provide support to individuals and teach them to hardwire best practices that optimize their own personal health and potential,” says Lisa McDowell, program director. The Food as Medicine Institute, in Portland, Oregon, also offers a training program for healthcare professionals and nutritionists to implement community-based nutrition programs. The Cleveland Clinic Center for Functional Medicine, in Ohio, offers programs that help patients identify genetic, lifestyle and environmental factors to shift health from illness to well-being. The Gaples Institute, in Naperville, Illinois, offers nutritional training and accreditation for medical clinicians, as well as free nutritional instruction online for the public. July 2021

The Miracle of Plants by Kathleen Gould and Madalyn Johnson

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or many of us, when we think of herbs, we think that they are simply substitutes or alternative substances for drugs. We have been programmed to think, here is the disease or problem and here is the drug for that problem. We also think, here is the disease or problem and here is the “herb” for that problem. When we think of herbs only in this “allopathic” way, we are missing the boat because we are missing the true miracle of herbs—the miracle of healing! Plants are foods. When we use plants in their whole natural form, directly from the earth, we begin to realize that they are truly the real super foods we have been searching for. They are rich in vitamins, minerals, trace minerals, free radical scavengers, and antioxidants, and all of these nutrients are completely absorbable because they are living organisms. Plants are alive and everything that is alive has a spirit. The spirit of these plants came in this form with the intention of healing us; that is their purpose and their gift. They know what to do. For better understanding, let’s look at something as simple as dandelion. Look at the nutrients in this simple “weed” from the book Prescription for Nutritional Healing, by James Balch, M.D. Dandelion is rich in bioflavonoids; biotin; calcium; choline; fats; folic acid; inositol; inulin; iron; magnesium; niacin; phosphorus; proteins; zinc; and vitamins A, N1, B2, B6, B12, C and E. It cleanses the bloodstream and liver; increases bile production; reduces serum cholesterol and uric acid; improves function of the kidneys, pancreas, spleen and stomach; and the list goes on. Now, what happens when you combine four, five, six or more of these nutrient-rich herbs/foods together and make a tea? You get a huge hit of totally absorbable nutrients that is virtually impossible to obtain anywhere else.

Let’s switch to the subject of sleep: Sleep disorders are rampant in our society, and many turn to drugs to help them sleep. How can herbs help? Herbs look for and heal the core reason for why one is not able to sleep. If you come to an herbalist asking the question, “What have you got for sleep?” the first question the herbalist will probably ask is, “Why aren’t you sleeping?” If you have pain that is keeping you awake, then the herbalist might suggest something like chamomile for its anti-inflammatory properties or valerian root for its muscle-relaxing properties. If your mind becomes overactive when you are trying to sleep, you might want to consider herbs like skullcap or hops to help quiet your mind.

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The healing miracle is that in addition to helping the imbalance (in this case, helping you to sleep), these herbs are so nutrient rich that they also help to strengthen and balance the overall body. Some of the “side effects” of using whole plant herbs is that over time your sleep is better, your energy improves, your hair/skin/nails get stronger, and your digestion is better. Here are a few ideas of how you can incorporate herbs in your food for overall good health or for a good night’s sleep. Pesto is a favorite in most households, so why not herb it up a bit! Instead of basil or parsley leaf, try using dandelion leaf. This is available in most grocery stores and is quite affordable. Simply substitute your leafy greens in your favorite family recipe with dandelion greens and see how delicious they can be. When making up a big pot of oatmeal in the morning, substitute delicious chai tea for your liquid. Simply make a pot of tea a bit ahead of time (or even the night before), strain and use this in your recipe. Chai teas are chock-full of flavor, nutrients and health benefits. You don’t have to add any cinnamon or anything else because your liquid (tea) contains them all. Most traditional chai teas include cardamom, cinnamon, fennel, cloves and star anise, which have benefits for the heart and digestion, help control blood sugar, and much more. Let’s talk about chamomile. There are so many options with this herb. Brew some tea, steep for 30 minutes, strain it, and add it to your favorite cupcake/bar recipe as your liquid. It adds a yummy sweet flavor. Sprinkle a few beautiful chamomile flowers on top, with a dusting of powdered sugar and no one will be able to resist. This is great for upset tummies and for inflammation. Try adding it to your favorite ice cream recipe for a gentle sweetness and a mild floral tone. Make a simple syrup with it and infuse it into your favorite vodka/adult beverage for a delicious sweet botanical martini. And for the kiddos and the summer heat, make a special treat of chamomile honey popsicles. Add a ¼ cup of chamomile flowers to 2 to 3 cups of boiling water and cover. Take off the heat and let sit for about 30 minutes, and then strain. Add 2 to 3 tablespoons of honey (to taste). Fill popsicle molds and freeze overnight, or at least for four to five hours. Let your mind go wild with all the possibilities that herbs/plants can bring to your food! Oh, and because you might be getting more sleep, imagine your dream world. Think blue lotus! More on that in the future—stay tuned.

Madalyn Johnson (left) and Kathleen Gould (right)

Kathleen Gould, registered herbalist, and Madalyn Johnson are proprietors of SW Herb Shop and Gathering Place. Gould has been an herbalist for 30-plus years and has extensive experience in herbal medicine. For more information, call 480-694-9931, or visit SWHerb.com or Store. SWHerb.com. See ad, page 13. Advertorial July 2021

fit body

Soulful Strides Running as a Spiritual Practice by Marlaina Donato

acing up sneakers and going out for a run helps to manage weight, high blood pressure, depression and addictions, but pressing our feet upon the Earth can be much more than a form of health-promoting exercise. Runners often refer to the “runner’s high”—attaining a profound sense of well-being after a good jog. According to David Linden, a professor of neuroscience at the Johns Hopkins University School of Medicine, this boost in mood is due to endocannabinoids, the body’s natural chemicals that are similar to the molecules in marijuana that promote relaxation. Running can be introspective, and over time, a spiritual practice. “Something seems to unite the physical and spiritual when pounding the pavement,” says Michael Fitzgerald, a seasoned runner and multigenre author in Santaquin, Utah. “The discipline of running is a gift I give to myself. It gives me time away from the expectations of daily life and allows me to enter a world all its own.”

For many, running is competitive and involves the pursuit of excellence, but directing attention to inner emotional terrain and bodily sensations can foster a practice that transcends personal goals. “Once we see that we can be with the discomfort, the joy, the pain, the thrill of running, we realize that we can be present in every moment of our lives, no matter what it brings,” says Vanessa Zuisei Goddard, author of Still Running: The Art of Meditation in Motion. Goddard, a teacher of Zen in New York City, underscores intention. “We can practice running not just as exercise, but as a form of moving meditation—what I call ‘still running’. It’s a way of saying to our20

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Inner Milestones

selves, ‘Every moment of my life matters. I want to be present for all of it. I want to be awake.’” Julia Chi Taylor, a London-based life coach and avid runner, highlights the breath as a guide, the option of using a mantra and “being mindful of any dynamic of pushing too hard or internal criticism, and instead practicing quietening the mind as you run.” The 20-year veteran of international races sees no division between the mundane and the divine. “Running has been a spiritual practice for me since I was a teenager, as I have always been on a spiritual path. Running seemed to me to be my soul expression.” Taylor’s challenge during her competitive years was to slow down inside. “I was often getting caught up with my ego’s desire for approval and recognition. It was always evident when I was caught up in pushing and losing the presence of the step; I always became ill or injured,” she relates. Breath as Guide

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Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit. “The breath is the most common object of meditation. I pair my breath with my stride, and this both keeps me connected to my body and it quiets my mind,” explains Goddard. Taylor concurs, noting, “Running asks that we breathe more deeply, and the more we are in touch with the breath, the mind stills, or at least starts to work in a freer way, and we realize we are not the mind.

Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit. ~Vanessa Zuisei Goddard When we run with no purpose but to run, after a while we become the run, and each step takes care of itself.” For Fitzgerald, running has helped him to overcome negativity and find a sense of freedom. On the practical level, nixing earbuds for silence helps him to pave the way for a deeper experience. “I find my thoughts are clearer when I am running. Self-discipline for me is a spiritual endeavor. Overcoming internal, trite objections to exercise such as running always feels like a spiritual triumph. Such triumphs give me hope and motivate me to reach higher, again and again.” Moving the body invites transformation and a broader, deeper perspective. Taylor shares, “As our body gets fitter and develops endurance, it becomes easier to recognize the body as a temple of the soul. The skills we learn to master the art of running can then become skills to help us master the art of living.”

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

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July 2021

Growing Food Security The Benefits of Urban Gardening

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by Laura Paisley Beck

or a lot of Americans, healthy food is scarce. According to FeedingAmerica.org, more than 35 million Americans faced food insecurity in 2019. That number is expected to increase substantially due to the pandemic, which disrupted the food supply chain in ways that most Americans have never seen. The good news is that urban and localized gardening can bring fresh, healthy, organic, sustainable and affordable food to nearly every household. A 2013 abstract from Michigan State University published in Agriculture & Food Security states that urban gardens could not only provide healthy food, but also create a more resilient food system. During the pandemic, many people jumped at the chance to put in a garden, and in cities, where available land is limited, creative solutions have emerged. Just about any space could serve as a viable garden, including a spare room, rooftop, shipping containers or an empty warehouse. With hydroponics, no soil is required and with vertical systems, planters are stacked, requiring a small footprint.

Veggies Instead of Lawns Phan Truong, known as A Suburban Gardener on Instagram, turned her entire yard into an organic vegetable garden and invited her Scaggsville, Maryland, neighbors to share in the 22

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bounty. “I had this table of abundance in front of my house, but people weren’t taking anything! So, I hid in my garden, waiting for neighbors to walk by, and then I’d rush the fence and encourage them to take food,” Truong says. “My husband thought everyone would think we were weird.” Now, instead of getting polite waves from afar, the garden has become a communications hub among neighbors.

Sharing the Abundance When Truong witnessed friends losing jobs and struggling, she was inspired to lend a hand by assisting some of them to plant their own low-maintenance, high-yield gardens to save money on healthy meals. Once

she had assisted people close to her, she decided to expand her reach. “My garden spits out a lot of food. I discovered there are local food banks and charities that collect food. I was surprised that they will take any abundance,” says Truong. Garrett Livingood, a North Atlanta, Georgia, blogger, developed GrowMyCommunity. org where local farmers, growers and community gardens can upload their location and what they offer, so that the locals know where to go for fruits, vegetables, herbs and other healthy eats. According to Livingood, “Forty percent of produce gets thrown out every year, so it’s not that we don’t have enough food, the problem is access.”

Food Security Equals Health Ashlie Thomas, a research scientist known as The Mocha Gardener on Instagram, started gardening for healthy produce and medicinal plants at home in Graham, North Carolina, when family members on limited incomes living in a food desert had been diagnosed with health issues like hypertension and Type 2 diabetes. “Imagine having diet requirements that included mostly plant-based food, but your resources are simply not there,” Thomas says. “I didn’t know there was a term for that: food security. There is an increasing population with disease, and food could be the answer.” The problem is particularly prevalent in communities with no grocery stores, forcing residents to buy food at gas stations or drive considerable distances to big-box stores. Thomas observed that choices at these kinds of facilities are often between expensive produce or inexpensive junk food. Healthful food is not available or affordable for all. Thomas believes gardening empowers people to take control of their diet and their health, not only physiologically, but psychologically and spiritually. “It doesn’t just stop at the garden,” she says. “How you treat your body and other people has a positive healthy impact, as well.”

Tips to Get Started Follow local gardeners on social media to get ideas.

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THINK LOW-MAINTENANCE, HIGH-YIELD. Cherry tomatoes, salad greens, cucumbers and beans are high-producing, low-cost staples. FLOWERS CAN BE FOOD. Try violets, pansies, nasturtiums and chives to beautify the garden and the plate. GROW ORGANIC. It’s cheaper and doesn’t harm anyone or anything. “I grow organic because I want to respect my space. I don’t want to control Mother Nature, I want to work with her,” says Thomas.

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HERB IT UP. Mint, rosemary and basil taste great and can deter pests. Overall, keep it simple. Set up for success with just enough to learn and enjoy a new lifestyle. It can be expanded upon year after year, providing a bounty of nutritious food security. Laura Paisley Beck is a freelance writer and selfproclaimed foodie in Madison, Wisconsin. Reach her at LauraPaisleyBeck@gmail.com. July 2021

conscious eating

Sizzling on the Grill Healthy, Sustainable Summer Fare by Laura Paisley Beck

The Downside of Grilling Most charcoal and all lighter fluids contain chemicals that create air pollution when burned, harming our health and the environment. Better alternatives are sustainably sourced, organic and natural materials, such as charcoal made from bamboo or coconut shells. Entrepreneur Fred Grosse sought to solve another problem associated with conventional grilling materials: the taste of lighter fluid on barbecue foods. He invented Mojobricks, a carbon-neutral alternative to charcoal designed to impart a smoky flavor to grilled foods. “You’re breathing in 50 percent less particulate matter standing at the grill than if you grill with charcoal or wood,” he says about his bricks made with compressed sawdust from wood mills. “They heat food more efficiently, take up less storage space than bags of charcoal and keep trees growing in the forest.”

What Gets Grilled Matters Americans eat three times more meat than the global average. To meet the immense demand, mass-produced beef is trucked across the nation with dire environmental impacts including cow methane emissions, the burning of fossil fuels for transport and excessive land use. To curtail these impacts, Americans can choose to reduce or eliminate their beef consumption and when they do decide to grill a ribeye or New York strip, choose local, organic, grass-fed beef. Eliminating meat is simple as vegetarian and vegan options are innumerable. “Question what a burger is, and off you go with legumes, root vegetables, mushrooms, cheese

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or whatever you happen to feel like,” says Martin Nordin, author of Green Burgers. Genevieve Taylor’s new cookbook, Charred, features enticing meals to cook over a flame that include vegetables, spices, nuts, herbs and other inventive ingredients. Amy Lawrence and Justin Fox Burks, coauthors of Low-Carb Vegetarian, have had a dramatic increase in requests for grilled versions of vegetarian dishes, a sign of increasing outdoor cooking trends.

Presentation for the Planet When hosting backyard dinner parties, consider that paper and plastic dinnerware will end up in the landfill. Ask guests to bring a plate and fork or mix and match whatever dish sets are on hand. Another suggestion is to go vintage. “There has already been so much manufactured of everything, we wouldn’t need to manufacture another plate, for example, for another generation or two,” says Morgan Miller, owner of Rewind Decor vintage store in Madison, Wisconsin. With a few adjustments, eco-grilling is easy, delicious and much better for the planet. Marinate locally sourced ingredients, burn as carbon-neutral a fire as possible and serve up delicious food on real plates that friends and family will help wash. Guests will be inspired and follow suit in their own homes. As Grosse says, “Each small difference adds up to big change.” Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin. Reach out at LauraPaisleyBeck@gmail.com.

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or most Americans, summer smells like fresh-cut grass and barbecue sizzling in the backyard. Approximately 64 percent of U.S. adults own a grill or smoker, but common practices are bad for the environment. Fortunately, many great chefs have the problem covered with delicious alternatives to traditional, carbon-emitting methods.

Great Grilling

BBQ Brussels Sprouts Sandwiches with Brussels Sprout Slaw YIELD: 6 SANDWICHES

2 lb Brussels sprouts 1 cup shredded carrot (about one large) 2 Tbsp mayonnaise 1 Tbsp grainy mustard Kosher salt and cracked black pepper (to taste)

The Chubby Vegetarian’s Memphis BBQ Dry Rub (MEASURE ALL INGREDIENTS BY VOLUME)

2 parts chipotle chili powder 2 parts sweet paprika 2 parts smoked paprika 2 parts granulated garlic 2 parts kosher salt 2 parts cracked black pepper 2 parts cumin 2 parts dried thyme 2 parts dried oregano 1 part cinnamon 1 part ground ginger 1 part light brown sugar 1 part powdered, dried porcini mushrooms*

First, make the Brussels sprout slaw. Thinly slice enough of the Brussels sprouts to have 2 cups. Reserve the remainder of the Brussels sprouts. In a large bowl, combine the 2 cups shredded sprouts with the shredded carrot, mayonnaise, mustard and salt and pepper to taste. Toss until well-incorporated. Set aside in the refrigerator until ready to serve. (Makes about 2 cups of slaw.) Preheat the grill on high for 10 minutes. Cover the grill with a single layer of aluminum foil. Slice the remaining Brussels sprouts in half. In a large bowl, toss the halved Brussels sprouts and the onion with the sesame oil, vinegar and BBQ dry rub until everything is coated. Place the Brussels sprouts on the grill for 5 minutes on one side and 4 minutes on the other side, or until the edges are brown and they’re cooked through. Remove sprouts from the grill and place them into a medium bowl. Pour in BBQ sauce. Using a spatula, toss the Brussels sprouts in the sauce until they’re well-coated.

Put the BBQ Brussels aside until ready to assemble the sandwiches. On the bottom part of each hamburger bun, pile on the BBQ and top it with the slaw.

Mix all ingredients in a large food storage container until equally distributed. *Dried porcini mushrooms can be found at almost any specialty grocery or ordered online. Turn the dried mushrooms into a powder by placing them in a coffee grinder or food processor and pulsing until no large bits remain.

Recipe by Justin Fox Burks and Amy Lawrence of The Chubby Vegetarian blog and cookbooks.

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image courtesy of Justin Fox Burks

1 white onion (quartered and sliced) 2 Tbsp toasted sesame oil 1 Tbsp apple cider vinegar 2 Tbsp of The Chubby Vegetarian’s Memphis BBQ Dry Rub 1 cup BBQ sauce 6 hamburger buns

July 2021

image courtesy of Genevieve Taylor

Grilled Cumin Carrots with Pecans, Ricotta and Herbs

NanoVi Bioidentical Signaling

YIELD: 4 TO 6 SIDE-DISH SERVINGS

NanoVi Bioidentical Signaling. The NanoVi addresses chronic disorders, slows cellular aging and accelerates recovery. Numerous research studies have documented its ability to repair free radical damage in cells and DNA by refolding proteins. This is a very good preventative therapy as damaged DNA could be a precursor to cancer. Jack Miller, Board Certified ND (ANMC). His expertise with customized Electro Dermal Screening Scans and Laser Detox protocols has led to great success in getting to the root causes of chronic health problems rather than just masking the symptoms. Jack Miller has 27 years of education, training, teaching and practice in the field of natural health.

Lenna Shepard, CCT, Certified Thermography Technician and Certified Lymphatic Specialist. Thermography is non-invasive and can detect the subtle physiological and vascular changes that can go undetected with standard screening. It is a valuable complement to your ongoing healthcare plan.

1 lb 2 oz bunch of carrots, preferably with the tops on 2 Tbsp olive oil 1 Tbsp cumin seeds, lightly crushed in a pestle and mortar 1 tsp soft, dark brown sugar 1 tsp dried chili flakes, ideally chipotle chili flakes 1 clove garlic, crushed 1¼ cup ricotta ½ bunch of spring onions (scallions), thinly sliced ½ cup pecans, toasted and chopped 1 small bunch of coriander (cilantro), chopped Extra-virgin olive oil, to drizzle Salt and freshly ground black pepper Trim the tops off the carrots and scrub under running water. Slice in half lengthwise, or into quarters if they are a little larger, to approximately finger-thickness. Fill a pan with boiling water and add a little salt, then set over high heat and bring back to the boil. Once boiling, add the carrots and blanch for 3 minutes. Drain well and tip into a mixing bowl. While they are still hot, add the olive oil, cumin, brown sugar, chili flakes and garlic, and stir well to mix. Cover and leave to marinate for a couple of hours at room temperature. Once ready to cook, fire up the barbecue for direct grilling, or preheat a cast-iron griddle pan on the hob. Lay the carrots on the grill bars or griddle and cook for 15 to 20 minutes, turning regularly, until they are nicely caramelized. If barbecuing, add a few smoking wood chunks or chips to up the smokiness. Use a brush to baste the carrots with any excess marinade from the bowl while turning. Once soft and caramelized, scatter the carrots over a serving plate and dot with heaped teaspoons of ricotta. Sprinkle over the spring onions, chopped pecans and coriander. Finally, add a generous drizzle of olive oil and finish with a good grind of pepper. Serve while still warm.

Recipe from Genevieve Taylor’s book Charred.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 26

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The Magic of Magnesium Are You Getting Enough?

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by Sara Le Brun-Blashka and Kara Credle

agnesium is an essential nutrient, but nearly half of the U.S. population does not get enough magnesium for good health. The recommended daily allowance for males ages 19 to 51 and over is 400 to 420 milligrams (mg), with an average actual intake of 350 mg, resulting in a 50 to 70 mg gap. The recommended daily allowance for females ages 19 to 51 is 310 to 320 mg, with an average actual intake of 260 mg, resulting in a 50 to 60 mg gap. Recommended daily allowance levels increase for females during pregnancy. Magnesium is an important piece of the puzzle for a variety of enzymatic reactions in the body. These reactions provide a foundation for health. According to nutrients and magnesium research, magnesium is also vital for making proteins, producing energy, and building important bodily components like DNA and RNA. Magnesium deficiency is associated with many health issues, such as an unhealthy stress response, poor cardiovascular health, poor management of blood sugar levels, poor mood (feeling down and anxious) and fatigue. On the other hand, magnesium sufficiency is associated with many health benefits, such as reduced stress and better mood, increased fat-free mass, improved bone health, and balanced and stabilized systems health. There are a number of reasons why so many people do not get enough magnesium. First, American dietary choices rely heavily on processed food (magnesium-poor) over natural, plant-based food (magnesium-rich). For those who do eat enough plant-based foods, the nutrient density of these foods is not what it used to be. According to research by the Clinical Kidney Journal, changes in the soil (acidification, mineral depletion) and modern cultivation practices

(selective breeding, chemical fertilizers) have promoted a trend of decreased nutrient content in plant foods—not just magnesium, but multiple nutrients. Another issue is magnesium absorption. About 25 to 75 percent of dietary magnesium is absorbed—specific absorption rate depends on an individual’s magnesium status, gastrointestinal (GI) health and dose. Maximum absorption of magnesium is seen up to a dose of about 123 mg. Any additional amount of magnesium above this dose would see a minimal absorption rate, around 7 percent. This absorption rate creates a clear divide between whole food magnesium supplements (usually contain a modest dose of about 30 to 80 mg) and synthetic magnesium supplements (usually given at a relatively high dose of about 300 mg and above). Above a certain threshold dose of magnesium (200 to 500 mg), adverse events like gastric distress (bloating, cramping, diarrhea and pain) may occur. The range at which GI issues can occur varies depending on the form of magnesium and a person’s individual GI health. At high doses of magnesium, the percent of magnesium not absorbed increases the potential for GI side effects. It is also important to note that various GI conditions decrease the percent of magnesium absorption. Whole foods, like vegetables (beets, buckwheat, spinach, kale, parsley, potatoes), fruits, nuts, seeds, legumes and whole-grain cereals, provide a rich source of magnesium. Combining whole food nutrition with whole food-based magnesium supplementation enables people deficient in magnesium to achieve a healthier magnesium status and overall health status. The bottom line? Nutrition therapy with whole food magnesium mimics the way the nutrient appears in nature (bound to various organic and inorganic compounds, such as other minerals, proteins and peptides) and maximizes the health benefits of improving magnesium status. Sara Le Brun-Blashka, MS, is the Director of Clinical Nutrition and Education at Standard Process, where she led the team to launch the educational website WholisticMatters.com. She has led many innovative product launches throughout her career in functional nutrition, including hemp products, medical foods, probiotics and resolvins. Le Brun-Blashka is a nutritionist with a master’s in nutrition education from American University and a bachelor of science in dietetics and food science. She is passionate about community-supported agriculture, local Milwaukee charities, and her family and dogs. Kara Credle, MA, manages content development and strategy for WholisticMatters.com as the Clinical Nutrition Communication Specialist at Standard Process. Her background is in scientific writing, with a focus on biomedical sciences, nutrition, health and wellness and a passion for translating scientific findings for different audiences. See ad, page 6. Advertorial July 2021

Doggy Delights Healthy, Homemade Cookie Treats

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natural pet

by Amy Coyle

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ne morning, Randy Roach awoke to a delicious aroma wafting from the kitchen of his Philadelphia home. Mouth watering, he peeked in the oven to find a dozen bone-shaped cookies—meant not for him, but for Woods, the family dog. “Such is life when you live with a dog lover,” laughs Randy’s wife Kate, who had peanut butter, oat and flaxseed cookies baking for their rescued Labrador mix, a picky eater. Cooking treats for canine family members is a smart move, as they are eco-friendly, cost less and are healthier than company-made ones, say veterinarians.

A Smaller Pawprint

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With the focus on decreasing personal carbon footprints, an Earth-conscious dog owner may want to make dog biscuits at home purely for the lower environmental impact. Research from UCLA shows that industrial production of dog and cat food creates the equivalent in greenhouse gases of 13 million cars annually. Store-bought dog treats require oil, energy and water to produce and transport. The packaging often contains plastic or other non-biodegradable materials, which cause pollution, block drains and harm wildlife. Making treats at home is simple and less tricky nutritionally than making a dog’s regular meals. “When it comes to regular dog food, I’m not a proponent of home-cooked food. It is far too difficult to balance nutrients. For treats, I am not so concerned,” says Lawrence Gallagher, VMD, at Villanova Vet, in Villanova, Pennsylvania. “But you need to watch calories. Treats should be ‘high-reward’ and low-calorie, not necessarily big in size. They are used as a reward, not to fill the stomach.” Homemade dog treats cost less over time. Many popular traditional dog treats are $5 to $10 per bag, with organic costing more. Kate figures she saves as much as $20 a month making Woods’ treats.

The labels on many commercial dog treats list dubious ingredients such as meat by-products, sugar, sodium metabisulfite (a bleaching agent), propylene glycol and artificial colors. “My general rule of thumb is if you cannot pronounce or don’t recognize an ingredient, it is probably not healthy for your pet,” says Alison Streit Birken, DVM, owner of Victoria Park Animal Hospital, in Fort Lauderdale. In addition, some packaged treats are produced in countries where ingredient and manufacturing regulations are less rigorous, which has led to illness and even death in dogs.

Getting Started No special equipment is required. Mixing bowls, measuring spoons, a wooden spoon, baking sheets and a cooling rack will 28

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A Healthy Choice

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suffice. More ambitious treat-makers might want a muffin pan for custom shapes. Common ingredients include pumpkin, bananas, yogurt and peanut butter. When choosing a recipe, aim for no or little sugar. (Honey and molasses are simple sugars.) Also, because homemade treats have no preservatives, be sure to follow storage requirements such as refrigeration or freezing. Jen Jovinelly, a DVM candidate at the Cornell University College of Veterinary Medicine, promotes simple treats. “Treats are not food. Keep the caloric intake from treats under 10 percent of your dog’s daily caloric requirement.” She also cautions to avoid foods that could be dangerous, such as chocolate, grapes, raisins, avocados, certain nuts, onions, garlic or artificial sweeteners. If unsure about the safety of an ingredient, check the online list at The Humane Society of the United States (HumaneSociety.org) or consult with a veterinarian or animal nutritionist. For those that aren’t inclined to bake, toys filled with organic peanut butter, then frozen, keep dogs happy, while others love the crunch of raw carrots or broccoli. As Birken says, “You can always go to your own refrigerator and pick out some great, healthy dog treats!”

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Amy Coyle is a freelance writer in Wynnewood, Pennsylvania.

More Healthful Treat Recipes The internet has countless dog biscuit and treat recipes, along with collections of recipes for special occasions and holidays. For a simple start, look for recipes that only have a few ingredients that are already in the kitchen, such as those at PuppyLeaks.com/simple-dogtreat-recipes. Great books include The Ultimate Dog Treat Cookbook, by Liz Palika, and Organic Dog Biscuit Cookbook, by The Bubba Rose Biscuit Company.

Healthy Treats for Dogs Good Dog Treat YIELD: VARIES

1 15-oz can pumpkin ½ cup peanut butter ½ cup coconut oil, melted 4 (organic, cage-free) eggs 1¾ cups coconut flour Preheat oven to 350° F. In a large bowl, whisk together pumpkin, peanut butter, coconut oil and eggs until smooth. Add coconut flour. Mix until well combined. Let rest for 5 to 10 minutes to thicken. Place dough in between two pieces of parchment paper and roll the dough until it’s about onequarter-inch thick. Remove the top layer of the parchment paper and cut shapes with cookie cutters (consider the size of the dog when selecting cutter sizes). Bake for 45 to 55 minutes until treats are dry and hard. Let cool completely. Store in an airtight container. Courtesy of Kate Roach.

Kate’s PB Oat Cookies YIELD: 24 DOG TREATS

1 cup peanut butter ½ cup rolled oats 2 Tbsp flaxseed Water, as needed Grind flaxseed to powder in a food processor or coffee grinder. Combine flaxseed, oats and peanut butter, adding just enough water to make a dough. Roll into 24 balls and chill in sealed container in refrigerator for 30 minutes. Place on a cookie sheet, evenly spaced, and bake at 350° F for 15 minutes. Courtesy of Kate Roach.

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

July 2021

healing ways

Sweet Slumber Natural Tips for Deep Sleep by Ronica O’Hara

GET A PATTERN GOING. “Keeping to the same routine will signal to the body and brain that it is time to wind down and prepare for sleep,” says Dallas nurse educator Jenna Liphart Rhoads. This means sticking to the same bedtime and awakening schedule, and doing quieting activities an hour or so before bed, such as stretching, meditating, drinking tea or journaling. MUNCH SMARTLY ON SLEEP-INDUCING FOODS. Many experts advocate foregoing food two hours before sleeping. As another option, “sleep snacks”, is suggested by New York University adjunct nutrition professor Lisa Young. She says, “These are foods that contain natural substances that may help promote a good night’s sleep.” They include warm milk or turkey (tryptophan), tart cherries (melatonin), kiwi fruit (vitamin C and serotonin), bananas (potassium and magnesium) and nuts and seeds (magnesium). DON AMBER GLASSES OR AN EYE MASK TO BLOCK LIGHT. The blue light emitted by ordinary light bulbs and device screens prevents the pineal gland from releasing melatonin, the sleep-inducing hormone, which is why it’s wise to shut down electronic devices an hour before sleeping. If doing so isn’t easy, at least block the blue light by using amber or orange (not clear or yellow) glasses to restore melatonin production, advises former General Electric lighting researcher Richard Hansler, Ph.D., of Cleveland; he also advises replacing regular bedroom bulbs with only those that produce low levels of blue light. To encourage deep sleep, fully darken the bedroom or wear an eye mask: a Chinese study found wearing such an accessory along with earplugs significantly increases the restorative rapid eye movement (REM) stage of sleep. WRITE A TO-DO LIST TO CALM A RACING MIND. Baylor University researchers found that compared to people that journaled about what they had accomplished that day, those that spent five minutes writing a to-do list for the next day fell asleep nine minutes sooner—the same effect as taking a prescription medication. The more specific their list, the quicker the shut-eye. 30

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good night’s sleep is a challenge for a growing number of Americans. Even before the pandemic, 35 percent of adults reported sleeping less than the recommended seven hours a night, and in a new survey by the American Academy of Sleep Medicine, 56 percent said they were sleeping worse due to what’s termed “COVID-somnia”. Being sleep-deprived not only makes us crabby and accidentprone, but also raises our risk of obesity, depression, heart disease, dementia and a weakened immune system, studies show. Fortunately, we can stave off fretting about lack of sleep by adopting some simple, natural practices. GET COZY WITH A WEIGHTED BLANKET AND SOCKS. Weighted blankets, ideally weighing about 10 percent of a person’s body weight, lead to better sleep and reduced fatigue, depression and anxiety, reports a Swedish study. Some are filled with natural ingredients like rice and cloves, and can be warmed in a microwave beforehand, providing a fragrant, swaddled feeling. Plus, Korean researchers found that wearing warm socks to bed helped subjects fall asleep about seven minutes sooner, sleep 32 minutes longer and experience fewer light awakenings. TAKE A NATURAL SLEEP AID. Prescription sleeping pills for insomnia can produce dependency and additional unwelcome side effects such as grogginess, diarrhea, headaches and stomach pain. Natural choices without these drawbacks include melatonin, a pineal gland hormone that primes the body for sleep; small doses of 0.3 milligram (mg) to 1 mg work effectively by mirroring natural circadian levels, research shows. Half of U.S. adults are estimated to be deficient in magnesium, which relaxes muscles and increases levels of a neurotransmitter with calming effects; 500 mg is a common dose. Valerian (300 to 900 mg) has been found to improve sleep quality in women during menopause. CHECK OUT HEALTH ISSUES TO GET TO THE ROOT. Apnea, thyroid conditions, anemia, menopausal hot flashes, heartburn, incontinence and depression can affect the quality and quantity of sleep, as can medications such as beta blockers, blood pressure medications, some antidepressants and decongestants. If anxiety or depression is causing tossing and turning, cognitive behavioral therapy has been shown to improve sleep in up to 70 to 80 percent of people with insomnia. Whether in-person, via Zoom or by email, even one or two sessions can lower insomnia symptoms, with six to eight sessions typically being more helpful. Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

Herbs and Crystals for Better Sleep

The easiest way to incorporate crystal therapy into your efforts is to place a crystal on your nightstand or under your pillow. Alternatively, you can create a crystal grid around or under your bed to create an energy field conducive to restful sleep. You may wish to consult a crystal healing practitioner for more details. Here are some crystals that can be used to promote restful sleep:

by Mackenzie Dickson

etting restful sleep is one of the most important things we can do to promote optimal health. During the sleep state, our body has the opportunity to dedicate its energy to regenerating and replacing any damaged cells. It is a much needed rest for our brains, allowing us to experience proper cognitive and behavioral function. It reduces stress levels and prevents disease. The list of benefits of proper sleep goes on and on. While most people understand that proper sleep is important, many struggle to improve their sleep and suffer from chronic sleep deprivation. Our lives are filled with stress and overstimulation, which throw off our natural circadian rhythm. Both herbal medicine and crystal healing offer tools that can help us to improve our sleep. When combined, the effects are even more powerful. Here are some herbs that have been used for centuries to support relaxation and promote restful sleep: Chamomile Gently calming and soothing to the nerves. Supports restful sleep and aids those prone to nightmares. Lavender Lifts the spirits and helps relieve insomnia. Aids with anxiety, mild depression, and is even used to treat headaches. Hops Flower Helps to quiet the mind and aids in falling asleep. Contains sedative properties and aids in restlessness. Should be avoided by those who experience depression. Skullcap Helps relieve muscle tension, can be used to treat tension headaches, and is commonly used to treat chronic fatigue and insomnia. It is often used in conjunction with passionflower to promote restful sleep. Passionflower Useful for managing stress, anxiety and tension. Serves as a relaxant to relieve tension. Commonly used to treat insomnia in conjunction with skullcap.

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Amethyst A calming and spiritually protective stone. Aids in peaceful, pleasant dreams. Blue Lace Agate An extremely calming stone often used to relieve anxiety and calm the mind. It is very centering and can help slow an overactive mind. Celestite A very gentle and calming stone that aids us in entering the sleep state more easily. Fluorite Calming and soothing, this stone also helps bring focus to a scattered mind. Lepidolite Brings harmony and balance to our physical and emotional bodies. Helps reduce sleep disturbances, leading to more restful sleep. Not only will working with these herbs and crystals likely help you get better sleep, 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 and reiki master. She is the owner of Mystical Medicinals, a business specializing in crystal therapy as well as combining the energies of herbs and crystals for healing. For more information, call 602-918-3791, follow her on Instagram @mysticalmedicinalsaz or email MysticalMedicinalsAZ@gmail.com. See ad, page 18. Advertorial July 2021

healthy kids

Pet Happy How Animals Help Kids Thrive by Ronica O’Hara

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Kids and pets seem to share a deep and special bond. “Kids often recognize a kindred spirit in animals, especially pets. Like children, pets are cared for and nurtured in families by big people who get to make the rules,” says Gail F. Melson, Ph.D., professor emeritus of developmental studies at Purdue University and the author of Why the Wild Things Are: Animals in the Lives of Children. In one of Melson’s studies, 40 percent of 5-year-olds said that they turn to their pets when they feel sad, angry or have a secret to share. Children with pets demonstrate more empathy toward their peers and are less anxious and withdrawn than children without pets, her research shows. A University of Cambridge (UK) study reported that kids were happier with their dogs and cats than with their brothers and sisters.

s any parent whose child has begged long and hard for a puppy or kitty can testify, animals are close to children’s hearts. Up to 90 percent of kids are lucky enough to live with a pet at some point in their childhood, and studies show the effects can be profound for their health, character development and well-being.

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PETS ENHANCE KIDS’ HEALTH. A study by UK’s Warwick University found that children with pets had more robust immune systems and attended school an extra nine days on average each year compared to those without pets. Early exposure can be optimal: Babies living in homes with two or more dogs and cats are less than half as likely by age 7 to develop reactions to indoor and outdoor allergens like pet dander, dust mites and ragweed, reports a Medical College of Georgia study. Pets can have a measurable impact on children with special conditions. In a University of Massachusetts Medical School study of young people with Type 1 diabetes published in PLOS ONE, those that actively helped care for family pets were 2.5 times more likely to have well-controlled blood sugar levels, perhaps by learning the importance of daily routines. In families with an autistic child,

owning a dog reduces stress and significantly improves interactions, benefits that grow over time, report UK University of Lincoln researchers. PETS BUILD SOCIAL SKILLS. According to a large American Humane study, small pets like guinea pigs and reptiles in third- and fourth-grade classrooms improve students’ levels of communication, cooperation, responsibility, empathy, engagement and self-control. Pets can also train kids to set boundaries. Growing up in Verona, Wisconsin, twins McKenna and Samara Fagan became skillful at stopping their 70-pound golden retrievers and great Pyrenees from jumping on them, stealing their toys or persisting after a petting period had concluded. “As girls, they learned how to create boundaries not just with words, but also with body language and energy,” says their mother, Tia Fagan, a certified conscious parenting and authenticity coach. Now, she says, the 20-year-olds know “how to create and hold healthy boundaries with people.”

Children with pets demonstrate more empathy toward their peers and are less anxious and withdrawn than children without pets. PETS TEACH RESPONSIBILITY. “A child who knows that every day they will need to walk the dog (if it’s safe), feed the dog (with guidance) or even scoop the yard, will thrive on the routine of care and often will feel a confidence boost because they are taking care of their dog. This is empowering for kids who may not have much control over other things in their lives,” says Antoinette Martin of Cornelius, North Carolina, head veterinarian with the online vet locator HelloRaphie.com. PETS TEACH THE CYCLES OF LIFE. Because pets have shorter life spans than humans, surveys indicate that about

80 percent of children first experience death when a beloved pet dies, offering a teachable moment for the whole family, says Melson. Veterinarian Michelle Burch’s 3-year-old daughter grieved when the family dog died, but the child was encouraged to express her sadness and was helped by the award-winning book Dog Heaven, by Cynthia Rylant. A year later, “She loves to bring up her dog Baxter to strangers and how he is in dog heaven, but she knows that not all animals will stay on Earth forever,” says Burch, veterinarian for the pet insurance site SafeHounds.com. Difficult as the grief is, it’s still worth it, says Fagan. “Our pets have taught my children that to give and receive love unconditionally is the greatest gift of all and is worth the sadness and pain we feel when they pass.” Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

The Practical Side of Family Pets

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Evaluate the commitment. “It’s important to remember that taking care of pets is expensive and time consuming, and you’re making a commitment to the pet for the duration of their life,” cautions Jennifer Coates, DVM, an advisory board member of Pet News Daily. “Fostering is a great alternative if pet adoption sounds like more than you can handle. Children can also volunteer at some animal shelters (often when accompanied by a parent), allowing them to experience some of the benefits of caring for animals without the long-term commitment.” Pick a child-friendly dog or cat. The American Kennel Society puts Labrador retrievers, bulldogs, golden retrievers and beagles at the top of their best family dog list. For cats, birman, ragdoll and Himalayan breeds are recommended as calm choices for kids by PetMD.com. Consider improving an animal’s life by taking home a shelter or rescue dog or cat. Shelter workers can help select a family-friendly choice.

Massachusetts, home. “Not only do our farm-fresh eggs provide my family and my children with the best nutrition, it’s also been a lesson in symbiotic relationships. Because we give such good care to our chickens, they show their appreciation by providing us with delicious eggs,” says Barrios, who blogs at RaisingEmergingBilinguals.com.

Consider other species. Smaller animals with fewer care demands may be a strategy if house space is limited or if a child needs to grow into responsibilities. Animals that can delight and teach include tropical fish, turtles, rabbits, birds, hamsters and lizards. Mae Waugh Barrios’ three children enjoy feeding, watering and collecting the eggs from the family’s four chickens every day at their Holliston,

Train children about safety around dogs. It’s a natural impulse for younger children to run up excitedly to a dog and try to touch it, but this can create fear in the animal and raise the danger of an aggressive response. Instead, teach a child to ask permission of the adult handling the dog, and then to approach it slowly and calmly, letting it smell the back of the downward hand before touching it. July 2021

business directory

CLEANING SERVICES

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 MEDICINE MYSTICAL MEDICINALS

Mackenzie Dickson 14045 N 7th St, Ste 4, Phoenix 602-918-3791 • MysticalMedicinalsAZ.com MysticalMedicinalsAZ@gmail.com

Mackenzie is a certified herbalist and certified crystal healing practitioner. She practices the ancient art of Laying On of Stones in which crystals are placed on and around your body during a guided meditation. This practice results in profound energetic shifts that initiate and support your body’s natural healing process. See ad, page 18.

NATURAL MEDICINE & DETOX

2701 N 7th St, Phoenix 602-307-0888 NaturalMedicineDetox.com

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 32.

NATURAL PAIN TREATMENT AND DETOX

MacKenzie Kalt, Owner 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 and page 26.

SW HERB SHOP & GATHERING PLACE

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

Kathy Gould and Madalyn Johnson, herbalists and proprietors, offer medicinal bulk herbs and specialty tea blends, herbal extracts, certification classes, community and therapist rental space, medicine-making supplies, and more. See ad, page 13.

ALTERNATIVE THERAPY MINDFUL INNERCHANGE

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

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 17.

ART CLASSES WATERCOLOR ART CLASSES

Allura Westly 3611 E Sunnyside Dr, Phoenix AlluraWatercolor@cox.net 602-469-0524 • AlluraWaterColor.com

SALT CHALET ARIZONA

Allura Westly, master teacher, opens her sanctuary studio to all levels, beginner to advanced. Learn fluid color technique, drawing and composition. Small class of eight students. No talent required, just a desire to create. Must have COVID vaccination.

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

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Valleywide Service • 480-994-4988 BennettsCarpetCleaningAZ.com

Eco-friendly carpet 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.

COACHING WHITE STAR

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

White Star is a Spiritual Elder, Mystic, Medium and Master Psychic and Healer with 40 years' experience. She offers profound clairvoyant readings covering any subject. She can heal many conditions and restore emotional and spiritual wellness. Classes and trainings on psychic development and many healing modalities are available in person and online.

DENTISTS 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.

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 13.

BENNETT’S CARPET & UPHOLSTERY CLEANING

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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.

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. See ad, page 17.

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 32.

GLUTEN FREE GLUTEN FREE CREATIONS BAKERY

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

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 23.

PEST CONTROL ARIZONA ORGANIC PEST & TERMITE CONTROL

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.

AUGUST

Boost Happiness & Well-Being Plus: Back-to-School Wellness Tips Benefits of Having a Life Coach Shamanism Today INSPIRED LIVING ISSUE

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 17.

PET CARE ANDREA SOBOTKA, AKA “CRITTER DOC”

ASAM, Sh. Reiki, HTAP Animal Communicator and Counselor 602-317-1543 • CritterDoc1@cox.net SpiritAnimalWisdom.com

SEPTEMBER

Creativity in Health & Healing Plus: Integrative Pain Management The Healing Power of Art for Kids National Yoga Awareness Month HEALTHY PLANET ISSUE

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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STANDARD PROCESS

Michael Smith Sr. Account Manager MSmith@StandardProcess.com StandardProcess.com

Standard Process is a Wisconsin-based, family-owned company that has been a leader in making whole food-based nutritional supplements since 1929, and is committed to changing lives by partnering with healthcare practitioners to support optimal health through nutrition. See ad, page 6.

OCTOBER

Living a Simpler Lifestyle Plus: Breast Health Water Scarcity Talking to Kids about Climate Change

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July 2021

REAL ESTATE FENG SHUI REAL ESTATE

Jennie Richau, Associate Broker, 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 13.

RETREATS SOUL HEART COLLABORATION

Jamie Allen Bishop and Shary Fromm Private Retreat Center, Sedona Info@SoulHeartCollaboration.com SoulHeartCollaboration.com

Are you looking for lasting peace and happiness? At Soul Heart Collaboration, we believe living a joyful, legacy lifestyle creates a global impact of value, gratitude and love. We offer hybrid retreats with virtual content and in-person speakers to support the butterfly effect of your personal transformation journey. See ad, page 19.

SCHOOLS SOUTHWEST INSTITUTE OF HEALING ARTS

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

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.

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 23.

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 21.

SPIRITUAL HEALING STRESS CLEARING

Traumatic incident clearing AllphaOmega@yahoo.com StressClearing.com

Psychic healer with more than 30 years’ experience will psychically remove your traumas permanently—all by phone. Normal session duration is one hour. Cost is $60 an hour. Guaranteed results. No payment for no results. Contact AllphaOmega@yahoo.com and include your phone number and time available for call. Free consultation. Free introductory session.

ECKANKAR

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 18.

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SPIRITUAL CENTERS The Path of Spiritual Freedom 1-877-300-4949 • EckankarArizona.org Eckankar.org • HearHU.org Facebook.com/EckankarArizona

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July 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

Dr. Tom O'Bryan Chief Health Off icer, KnoWEwell

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July 2021