Natural Awakenings Metro Phoenix & Northern Arizona, August 2022 Edition

E E FR H E A L T H Y L I V I N G

HEALTHY

PLANET

TUNE INTO NATURE WITH A

SILENT HIKE easy-on-the-earth

PICNICKING

ways to fend off

DOGGIE DEMENTIA green packaging trends August 2022 | Metro Phoenix & Northern Arizona Edition | NaturalAZ.com

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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 RAISING A

20

WELL-ROUNDED CHILD

Practical Ways to Build Lasting Life Skills

18 THE POWER OF SOUL PURPOSE

6 Questions to Discover Your Soul Purpose

19 CHANGE YOUR WORDS, CHANGE YOUR LIFE

20 SUSTAINABLE SHELLFISH

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Superfood of the Sea

23 SELF-EMPOWERMENT WITH HERBS

24 PREVENTING DOG DEMENTIA

Five Strategies to Preserve Cognitive Health

26 MINDFUL KUDOS Best Ways to Praise Kids and Boost Self-Confidence

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28 THE GREENING OF PACKAGING

Cleaning and Personal Care Products Go Eco

30 SOOTHING SCENTS

Top Eight Essential Oils for Anxiety Relief

32 TAKE A SILENT HIKE

Tips for Walking Mindfully in Nature

DEPARTMENTS 10 news brief 10 health briefs 12 global briefs 13 eco tip 19 inspiration 20 conscious eating 24 natural pet

26 28 30 32 34 36 37 38

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HEALTHY LIVING HEALTHY PLANET

letter from publisher

A Boy’s Compassion

PHOENIX & NORTHERN ARIZONA EDITION PUBLISHER Tracy Patterson, BSc, MES DESIGN & PRODUCTION Vegetorium, LLC COPY EDITOR Sara Gurgen DIGITAL PLATFORMS Hass Solutions Locable

CONTACT US Natural Awakenings – Phoenix 17470 N Pacesetter Way Scottsdale, AZ 85255 Tracy@NaturalAZ.com NaturalAZ.com

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Sharon Bruckman Joe Dunne Gabrielle W-Perillo Yolanda Shebert Heather Gibbs Rachael Oppy Lisa Doyle-Mitchell Kristy Mayer

© 2022 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.

I

n a recent publisher’s letter, I wrote about a child protecting my handicapped dog from another child; while reading this month’s feature article, “Raising a Well-Rounded Child,” on page 14, another touching story comes to mind.

In our complex, there are drainage grates in the road. They are narrow, but don’t have screens, so at one particular spot where the quail cross, their tiny chicks sometimes drop through the grate and are unable to get out.

I was unaware of this problem until I came home about a month ago to find a group of people gathered at the grate. I thought someone had accidentally dropped their keys down there. I figured they’d get them out, so I went on about my business.

Later that evening, just before dark, I was returning from a walk and noticed people out there again! This time, I thought: “There’s definitely something else going on. It must have something to do with an animal.” So I went over, and that’s when I learned about the plight of these baby birds.

Adults and children were trying everything, but one creative teen was the rock star. He took a little fish net (you know, the ones we use to scoop out our goldfish when cleaning their tank) and taped it to another pole to make it long enough to reach down to the babies.

He had another pole that he used to gently nudge each chick into the fish net and scoop it out of the grate.

The boy worked diligently to get every one of these chicks out of the grate, operating with a “no-man-left-behind” policy. He was out until dark and at it again in the early morning.

It took a while to rescue 16 babies who weren’t too happy with the scoop! I tell you, this was one impressive kid, and I told him as such. He didn’t have an adult coaching him; it was all his own doing. It reminded me of when I was young and us kids were free to create, think for ourselves, and often save domestic and wild critters in the neighborhood.

Not only was it good to see this creativity in a modern young person, it was heartwarming (to the point where it almost brought me to tears!) to see the compassion, caring and stick-to-itiveness exhibited by him in this situation.

As for the chicks—the last I heard, it was being determined whether the parents were still around or if they needed to be taken to the wildlife center.

As for the grate—this has obviously happened before and will likely happen again. There are ongoing discussions about possible solutions. Thanks to this young man, at least we have a backup plan!

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We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

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August 2022

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atural Dental Partners is proud to announce the addition of Dr. Kristen Graham. Graham graduated from the University of Maryland School of Dentistry in 2013. She is a member of the International Academy of Oral Medicine and Toxicology (SMART certified in safe mercury removal) and achieved her naturopathic dentist certification with the American College of Integrative Medicine and Dentistry in 2019. Graham is also passionate about using the Healthy Start program to help children achieve better health by improving their sleep and breathing.

To schedule an appointment with Graham, call Natural Dental Partners at 602-775-5120. Location: Tramonto Marketplace, 3134 W. Carefree Hwy. For more information on services offered, visit MyNaturalDentist.com and ABreathOfHealth.com. See ad, pages 5 and 11.

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Whoever is happy will make others happy too. ~Anne Frank 10

Take a Social Media Break to Improve Mental Health With 82 percent of Americans using apps like Facebook, Instagram and TikTok, scrolling through social media has become an unconscious automatic behavior for many. But that distraction comes with a price, indicates a new study by the UK’s University of Bath. Half of the 154 participants ages 18 to 72 stopped using virtually all social media for one week, reducing their average usage time from eight hours to 21 minutes for that period. After the seven days, they showed significant improvements in their well-being, depression and anxiety scores compared to those in a control group that did not take such a break. “Scrolling social media is so ubiquitous that many of us do it almost without thinking, from the moment we wake up to when we close our eyes at night,” says lead researcher Jeff Lambert.

“But if you are spending hours each week scrolling and you feel it is negatively impacting you, it could be worth cutting down on your usage to see if it helps.”

Optimize Gut Health in Kids with ADHD or Autism Symptoms The key role that the microbiome plays in children’s health has been documented in a new study that links gut health to symptoms of attention deficit hyperactivity disorder (ADHD) and autism. Researchers from Oregon Health & Science University and the National University of Natural Medicine tested 135 children with ADHD that took no medication. For eight weeks, half of the children took a placebo and half took vitamin and mineral supplements at doses between the recommended daily allowance and what is considered the upper tolerable limit. The ones taking the micronutrients were three times more likely to show symptomatic improvement on blinded clinician ratings, compared to those in the placebo group (54 percent versus 18 percent).

Eat Green and Orange Produce to Lower Dementia Risk Green veggies and orange fruits can help stave off dementia, according to new findings from the National Institutes of Health’s National Institute on Aging. Researchers gave 7,283 people physical exams and blood tests, and then monitored them for dementia symptoms for 16 years. Those with higher levels of lutein, zeaxanthin and beta-cryptoxanthin in their blood had significantly less incidence of dementia compared to those with lower levels of these antioxidants. Lutein and zeaxanthin are found in green, leafy vegetables like spinach, kale, peas and broccoli. Beta-cryptoxanthin is found in orange fruits like papaya, oranges and persimmons.

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Finding Nemo

global briefs

New Underwater Maps Track Fish

Fallow Fields

Abandoned Farmland Regeneration Can Mitigate Climate Change

Jesse Zheng/Pexels.com

A new study, “Rural Land Abandonment Is Too Ephemeral to Provide Major Benefits for Biodiversity and Climate,” from the Princeton School of Public and International Affairs published in the journal Science Advances analyzed the phenomenon of farmers worldwide moving to urban centers due to finances, conflicts or climate change. This rural outmigration is leaving hundreds of millions of acres of cropland abandoned, affording an opportunity for ecological restoration and carbon sequestration that could lead to a positive impact on the climate crisis if the land is allowed to regenerate. The report states, “Unless policymakers take steps to reduce recultivation or provide incentives for regeneration, abandonment will remain a missed opportunity to reduce biodiversity loss and climate change.”

David Wilcove, professor of ecology and evolutionary biology and public affairs at the High Meadows Environmental Institute, one of the co-authors of the study, says, “As people move from rural areas into cities, there is a chance for wildlife and the climate to gain ground, literally, as abandoned farms and pastures revert back to forests and grasslands.” However, he also notes, “Our work shows that this is not happening, because the abandoned lands are being rapidly recultivated.”

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To better track the location and movement of marine fish in U.S. waters, The U.S. National Oceanic and Atmospheric Administration (NOAA) Fisheries is using a new interactive website, the Distribution Mapping and Analysis Portal. It demonstrates that the ranges of many marine species are shifting, expanding and contracting in response to changing ocean conditions. Intended to improve data sharing and collaboration, it will facilitate judgements about fishery management and increase knowledge about species distribution.

The portal displays data from NOAA Fisheries bottom trawl surveys for five regions (Northeast, Southeast, Gulf of Mexico, West Coast and Alaska) and includes a map viewer and graphing capabilities for more than 800 marine fish and invertebrate species. Understanding where species are distributed and the factors that drive patterns are important for species conservation and management.

Rick Spinrad, Ph.D., NOAA administrator, says, “Changes in fish stocks can have significant economic and cultural impacts for communities and businesses across the U.S. The visualization capabilities of this new tool boost our ability to turn the data NOAA collects into robust decisionmaking resources for the entire fishery management community, helping build a climate-ready nation.”

Mini-Amazon

Brazilian Atlantic Forest Faces Danger The enormous green blob of Amazon rainforest that dominates Brazil’s interior known as the “lungs of the world” has become a familiar topic of preservation. But there is another important region along the coast, the Mata Atlantica, that is fighting for its life against overdevelopment, where deforestation surged 66 percent last year. A report from SOS Mata Atlantica documents the loss of 53,479 acres of forest cover from November 2020 to October 2021, up two-thirds from the previous year based on satellite monitoring data, releasing around 11 million tons of carbon dioxide into the atmosphere.

SOS spokesman Luis Guedes Pinto says, “We weren’t expecting such a huge increase. We thought the Atlantic forest would be a bit more immune to the explosion of deforestation (in other parts of Brazil) as a region with more governance and policing.” Critics cite the government undermining environmental protection programs to benefit agribusiness. Since 2019, average annual deforestation in the Brazilian Amazon overall has increased by 75 percent from the previous decade, according to official figures.

“Research shows the Atlantic forest is one of the biomes that will have to be urgently restored if we are to reach the goal of holding global warming to 1.5 degrees C in line with the Paris climate accord,” says Pinto.

carriers we use at home can be taken to picnics, including cloth shopping bags, stainless steel food containers, beeswax wraps, Mason jars, resealable silicone pouches and cloth or knit drawstring bags for bulk items. Everything comes home and gets thrown into the washer for easy cleanup. exclusive-design/AdobeStock.com

eco tip

Planet-Friendly Picnicking STRATEGIES FOR A PLASTIC-FREE OUTING Summer is the ideal time to break bread with loved ones, toss a Frisbee and celebrate the great outdoors, but too many of us believe that picnics require single-use plastics. In the name of convenience and easy cleanup, we bring plastic plates and cutlery, a stack of disposable cups and even a plastic tablecloth. When our fun in the sun is over, an avalanche of non-biodegradable offenders ends up in landfills to pollute our environment and waterways.

It’s time to level up our picnicking game by going plastic-free. With a little planning, simple swap-outs are

easy and less costly in the long run.

Here are a few tips.

Serve Homemade and Bulk Foods: Instead of processed goodies like chips and candy that come in plastic packaging, guests will love Mom’s gluten-free brownies and mixed nuts from the bulk aisle. Bring a chef’s knife and portable cutting board to slice fresh vegetables and a watermelon from the farmers market rather than precutting and stowing them in Ziploc bags.

Employ Reusable Containers and Bags: The same eco-friendly

Get Ice Cubes from Home: Stopping for a plastic bag of ice from a convenience store seems synonymous with a picnic, but it’s time to break that bad habit. Put ice cubes from the freezer into a stainless steel food storage container and drop it in an insulated bag or cooler to keep items cold and provide clean ice for drinks.

Bring Reusable Plates and Utensils: While plates, cups and cutlery from our kitchens can perform double duty at picnics, more lightweight options made of eco-friendly materials like bamboo and stainless steel abound.

Assign each person one reusable cup and a set of utensils for the gathering.

Offer Plastic-Free Drinks: Singleuse, plastic water bottles are out.

Bring big jugs of water and homemade lemonade or iced tea. Stainless steel straws complete the plastic-free replacement.

Unfold Real Tablecloths: Add charm with a couple of genuine tablecloths to drape over a picnic table and spread on the ground, with matching cloth napkins to boot. Then pop them in the laundry before the next outing.

August 2022

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RAISING A WELL-ROUNDED CHILD PRACTICAL WAYS TO BUILD LASTING LIFE SKILLS

by Marlaina Donato

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hildhood is a time of magical discovery and a training ground for adult life. Yet today’s world introduces unprecedented problems that can challenge a child’s bedrock: escalating violence including mass shootings, bullying, social media pressure, environmental crises and cultural conflict, not to mention the COVID-19 lockdowns.

For kids to develop the solid foundation they will need in these trying times, a powerful approach is a full-spectrum one that rounds out their experiences and skills, while instilling confidence and resilience. It includes a broad-based education, artistic and cultural exploration, experiences of diverse cultures, training in mind-body tools, healthy eating habits and connecting with nature.

These facets enable children to cope, adapt and thrive in a changing world. It gives them the necessary building blocks for the rest of their lives, which has an invaluable return for all of us now and for future generations.

The Parental Toolbox

Halfpoint/AdobeStock.com

Boston-based Casey O’Brien Martin, an expressive arts therapist and author of Skills for Big Feelings: A Guide for Teaching Kids Relaxation, Regulation, and Coping Techniques, defines a wellrounded child as “one who is balanced in the many different areas of their life: socially with friends and by having their own interests and hobbies; physically by being active and eating nourishing foods; emotionally by accepting and acknowledging their feelings and using coping skills to deal with uncomfortable or stressful situations.”

Encouraging kids to try new things—and allowing them to experience failure—affects how they respond to life. “Well-rounded children are flexible in their thinking toward changes in schedule or environment, have been exposed to boundaries and as they mature, can apply their different experiences to their understanding of safety, social skills, fundamental learning and communication,” says April Chris-

topherson, an occupational therapist and owner of Exploration Kids Therapy, in Gunnison, Colorado.

Kids keenly observe and try on adult behavior, and in this practice lies tremendous potential. “One of the very best things parents, caregivers and educators can do is to model healthy coping skills. Just telling kids what to do is not enough. We need to walk the talk, too,” Martin says. Attaining family balance is key to avoid overscheduling and feeling overwhelmed, especially if prompting kids to follow their bliss. Integrating mindfulness techniques like meditation, yoga and sensory engagement into a household’s everyday routines can help to fortify emotional stability when kids experience rough waters.

“When kids learn to focus on their breathing, it helps to bring their attention to the present moment. By practicing mindfulness daily, these practices become second nature, and kids are able to tap into them whenever they need to. By teaching children these tools at a young age, we are planting seeds that they will be able to grow and cultivate throughout their lives,” says Maura Bradley, founder of Bee You Yoga and Mindfulness, in Manasquan, New Jersey. The author of Mindfulness For Kids In 10 Minutes A Day emphasizes that mindfulness can be a formal or informal practice, can involve the entire family and does not require a lot of time. It can be as simple as taking a moment each morning to connect with each other, notice the weather or play an “eye spy” game on the way to school.

Christopherson concurs: “I suggest a child practice meditation, breathwork and mindfulness, first together with a parent or caregiver to get familiar with the practices, and then practice the techniques during non-stressful times.”

The Colors of Learning Focusing on grades with a one-size-fits-all educational model poses many problems, and changing times demand a broader, more vibrant paradigm. COVID-19 lockdowns brought radical changes to the classroom, and more than ever, parents are opting for a more holistic approach with various methods of homeschooling or whole-child curriculums like those offered at Waldorf, Sudbury and Montessori schools. Alternative learning presents the world as a laboratory, goes beyond math, reading and science, and endorses character-building immersion in community, compassion and culture.

“Montessori learning stresses the beauty of nature,” says Ruth Tencati, a Montessori teacher in Charlotte, North Carolina.

“Geography, music, art and practical life skills are taught. Ideally, each child is given lessons that balance learning in all areas and at the right time for each child’s level of skill and curiosity.” Students are given peace education, “where they are encouraged to think of others, as well as themselves, and to see themselves as part of a community of learners,” she says. Tencati views technology as an ally when it is used to deepen students’ understanding of lessons, but believes it should never be used as a pacifier.

Familiarity with the arts is key to a well-rounded view of life, but the number of school-based arts programs has been declining since 1980 due to a heavy focus on standardized testing. To assess the impact of art on children, Rice University researchers ran a August 2022

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randomized controlled trial in 2019 with 10,548 students enrolled in 42 schools in the Houston area. They found that students that participated in the arts at elementary and middle school levels improved their writing skills, increased their compassion for others and were less likely to misbehave in class.

In lieu of school-based art programs, kids can learn from virtual tours designed specifically for them by the Louvre, the Van Gogh Museum and other outstanding art museums. For a fun dive into history, the British Museum, Boston Children’s Museum and the Smithsonian National Museum of Natural History bring the past to life with online “field trips” just for kids.

When kids learn about other cultures, religions, languages and belief systems, it increases their capacity for empathy and the ability to see different perspectives, a trait often found in successful adults.

To introduce kids to an expanded worldview, families can enjoy a weekly ethnic meal, go to local heritage festivals and celebrate the holidays of different countries.

Food for Life Giving a child lifelong tools includes instilling a healthy respect for good health. Positive eating habits have been shown to boost academic performance and lessen the potential for speech and language acquisition delays. Research on laboratory animals by the University of Georgia in 2021 published in Translational Psychiatry showed that sugar consumption in adolescence diminished learning capacity even into adulthood, possibly due to imbalances in gut bacteria.

“Hundreds of studies identify nutrition as one of the most critical factors in the development of robust brains,” says Lorie Eber, a holistic nutritionist in Orange County, California. “Consumption of whole foods such as eggs (choline), oily fish (omega-3 fatty acids), vegetables (folate and antioxidants), beans (zinc) and Greek yogurt (gut health) are vital for the healthy development of children’s brains in the first years of life.”

Nutrition has a measurable impact on psychological health, she says. “Diets high in refined sugars and saturated fats increase the risk of kids developing hyperactivity and ADHD. Children who skip breakfast have difficulty concentrating and low moods, which detract from learning.”

Eber encourages children’s participation in meal planning and food preparation, as well as weekly excursions to farmers markets, to experience the colors and tastes of local produce. “All of these things will lay the foundation for your children to develop a healthy relationship with food. That is a rare gift in today’s food-centric society.”

Natural Instincts

Metro Phoenix & Northern Arizona Edition

Marlaina Donato is an author, painter and visionary composer.

Connect at WildflowerLady.com.

TAKEAWAYS FROM CHILDHOOD EXPERTS SOME SOUND STRATEGIES FOR CHILD-RAISING

n Expose kids to different cultures and countries to broaden their horizons and instill compassion and tolerance.

n Encourage unstructured playtime, spontaneity and social interaction, while allowing kids to also value solitude and the enjoyment of their own company.

n Foster creativity with such strategies as simple arts and crafts, keeping a nature journal, taking up a performing art, taking virtual museum tours or learning about the history of an art form.

n Schedule time in nature for fresh air and plenty of physical activity.

n Don’t overthink parenting. Like children, parents learn as they go, and it’s a collaboration.

n Cheer effort more than ability. Instill their striving for personal excellence without adding any expectation or pressure.

n Practice self-care and be an example of what living a healthy, joyful life looks like.

n Provide a predictable, low-stress routine; encourage par-

Connecting to nature is not only good for growing bodies, but also for self-image. A 2018 systematic review of 35 studies published in the Journal of Epidemiology and Community Health shows time spent outdoors positively impacts young people’s mental health.

Research conducted by the Institute of Education at University College London drives it home even further: Primary school children that connected with nature in brief Wildlife Trust programs felt better about themselves and experienced more positive relationships with their teachers and classmates. Adding to Mother Nature’s 16

feel-good benefits, exercise during childhood and adolescence, according to the U.S. Centers for Disease Control and Prevention, lowers the risk of depression, improves academic performance and reduces the risk for chronic diseases later in life.

In the end, parenting is about doing our best for our children while being human. “Being a parent is hard. One of my mantras for myself is ‘grace, gratitude and grit,’” muses Martin. “Giving grace to myself by forgiving myself for my parenting mistakes, being grateful for my family and having grit to keep persevering and working hard to build a good life for my family.”

Each parent’s formula might be different, but the basics never get old. “Let a child experience life! Give them opportunities to get into nature, play with non-toy items, interact with animals and support their curiosity,” advises Christopherson. “Be safe, but let your kids be kids.”

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ticipation in household chores and enforce boundaries.

n Teach children a sense of gratitude. n Provide kids with tools to manage everyday emotions with simple mindfulness practices, calm breathing and engaging the senses.

n Encourage children to express themselves and communicate their feelings and needs.

n Teach kids that good health is wealth.

August 2022

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THE POWER OF SOUL PURPOSE 6 Questions to Discover Your Soul Purpose

by Linda Sulvita

a keen sense and ability of one or more of our unique Soul gifts. As we own our gift(s), we empower our ability to heal or transform our own lives so that we are no longer victims of our void.

Instead, we can utilize our unique gifts to become the creator of our new reality and most desired results. At this level of self-empowerment, our quest for fulfillment is now fueled by joy instead of pain.

types of people could benefit from or resonate most with my gifts?

4What

These people often experience similar pain points and desires that resonate with our upbringing, life transitions or major life experiences. We recognize them when we feel a strong connection to what they stand for or feel intuitively drawn to connect with them in some way.

Whether we are aware of the impact or not, these people help us fuel or fulfill our Soul purpose. They may enter our lives to receive or empower our gifts through a mutual exchange, collaboration, life lesson or blessing, for example.

5

What impact would I love to make on the lives of others who could benefit most from my gifts?

W

Linda Sulvita

ho am I, and why am I here? Am I on the right path?

What is my Soul purpose? These are the most common questions we ask ourselves when we are on a quest for deeper meaning or fulfillment. If we are willing to embrace the ongoing process of self-discovery, we can create a sense of clarity and empowerment no matter where we are on life’s journey. Here are six questions we can ask ourselves to help reveal our own answers within.

1

What is my greatest void?

During our upbringing, we experience one or more unmet needs from one or more of our major caregivers. This perpetuates a feeling of void. It is an inevitable part of the human condition where the unhealed pain of one generation is projected onto the next.

This void creates a deep yearning to fulfill our unmet needs. It could be a void of love, joy, freedom or someone’s presence, for example. It is our deepest pain point that is unique to our life circumstances. This fuels our quest for fulfillment.

2What is my greatest barrier to filling this void?

Our greatest barrier is the doorway or catalyst to our healing and transformation. It reveals the major obstacle or challenge we must overcome to fill our void. This quest often begins by placing the responsibility on our loved ones to meet our needs for us. But this perpetuates a sense of powerlessness.

When we give ourselves permission to take responsibility and ownership of healing our void within, we become a liberator rather than a saboteur of our Soul fulfillment.

of my Soul gifts were awakened or developed as a result of this barrier?

3Which

In order to overcome our greatest barrier, we intuitively develop

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Awareness of our desired impact helps us harness the power of intention and opens us up to a greater Soul mission beyond personal fulfillment. It helps us develop a sense of legacy and remember our why. This fuels our passion and commitment to keep going, especially when faced with road bumps or a loss of momentum along the way.

would I love to share my gifts in a way that brings me joy now?

6How

This clarity reveals the focus that is needed to structure action steps that light our Souls. This allows us to act from a state of joy, liberation and inspiration rather than force, obligation or desperation.

When we focus on joy in the present moment as the basis of our fulfillment, we allow ourselves to be more creative, productive, receptive, decisive and committed. All of these qualities are necessary to share our gifts with clarity and confidence.

As our desires continue to evolve, our answers will evolve as well.

We may discover valuable areas in our lives that call for our healing and transformation. Or we may experience aha moments that allow us to own our Soul purpose and value the impact we are already making now. Wherever we are on life’s journey, we can be assured that the “right” path is the one that brings us joy now.

Intuitive hypnotherapist Linda Sulvita facilitates self-healing and selfempowerment for spiritual seekers, lightworkers, healers, empaths and intuitives through spiritual hypnosis. Specializing in soul guidance, ancestral healing, emotional release and past-life regression, she helps her clients embody the transformation they seek in their spiritual mission/business, relationships or Soul purpose. From the comfort of their own homes, clients can work with her remotely via Zoom. For more information, visit LindaSulvita.com. See ad, page 11.

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inspiration

Change Your Words Change Your Life

by Christy Whitman

Madhuri Mohite/Pexels.com

resist the temptation to complain, and focus instead on the clarity that’s been born within you. Ask yourself, “What do I want to experience in this area of my life, and how would I like this situation or relationship to look and feel?” Then make a commitment to speak always in favor of what you desire, never in contradiction to it.

T

he words we speak are never neutral, because language doesn’t simply describe reality. It creates it. With every word we utter, we’re either speaking into existence a reality we desire or actively creating a reality we dread. We cannot speak about being broke and attract prosperity. We can’t complain about feeling abandoned and attract great love. We can’t criticize everything that’s wrong with a situation and simultaneously invent its improvement. We can only focus on one reality at a time—what we want or the absence of it—and the words we speak moment-by-moment are an indication of which way we’re leaning.

WORDS SUMMON CREATIVE ENERGY When we say, “It shouldn’t be like this,” “Life is hard” or “Why can’t I get what I want?” we set into motion a powerful stream of unwanted energy. If you’ve ever watched one person’s negativity amplify the negativity in others, you understand this firsthand. Fortunately, the reverse is also true. We all have the ability to choose our thoughts, our perceptions—and our words—on purpose. When we change the way we speak about our life, we reclaim the power to change its trajectory. Here’s how to go about it: Use Unwanted Experiences to Clarify Your Desire Every unwanted experience presents you with a fundamental choice: You can complain about all that appears to be going wrong, or you can focus on what you now desire. In any uncomfortable circumstance,

Break Your Desire into Its Essential Form Behind every desire—big or small—is a longing to experience a certain feeling. If life has shown you that you want a better job, a bigger house or a fitter body, try to identify the emotional payoff you believe you’ll receive once this goal is realized. Do you believe you’ll experience a feeling of pride or satisfaction, or one of serenity or freedom?

Use as many words as you can conjure to describe the energy you’re reaching for.

Invite the Essence of Your Desire into Your Life As you connect with the energetic essence of your desire in each important area of your life, allow yourself to identify the thoughts, the attitudes—and the words—that would align you with this energy. In other words, if you had already attained everything you’re now striving for, what types of conversations would you be having with yourself and with others? Have these conversations now. When you shift your language, you shift everything.

Celebrity coach Christy Whitman is The New York Times bestselling author of The Art of Having It All and Taming Your Alpha Bitch. She is founder and CEO of the Quantum Success Coaching Academy and creator of WatchYourWords.com, a free, 30-day, language training program.

August 2022

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conscious eating

Sustainable Shellfish SUPERFOOD OF THE SEA

by April Thompson

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Metro Phoenix & Northern Arizona Edition

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he perfect food may not be underfoot, but rather, underwater. It’s delicious, fast-growing, nutritionally dense, sustainably produced, locally available from coast to coast and comes in nature’s own sturdy packaging. “Shellfish is the most sustainable protein on the planet.

There are no antibiotics, no pesticides, no fertilizer and no feed needed to raise shellfish,” says Bob Rheault, executive director of the East Coast Shellfish Growers Association, which represents 1,500 shellfish farmers from Maine to Florida.

Shellfish is a nutritional powerhouse, providing proteins, essential amino acids, long-chain polyunsaturated fats, vitamins and carotenoids. The drastically shorter life cycle of shellfish compared to other farmed seafood also means shellfish producers can generate more food more quickly.

Shellfish also offer many ecological benefits; they filter the water, remove excess nutrients and create habitat for juvenile fish, Rheault says. A single oyster can filter up to 50 gallons of water per day, according to the Oyster Recovery Partnership, an organization that restores reefs in conjunction with a shell recycling network of restaurants and public drop sites across the mid-Atlantic region.

Ray Hilborn, a biologist and professor at the University of Washington School of Aquatic and Fishery Sciences, in Seattle, has compared the relative environmental costs of different food sources, including grains, poultry and imitation, plant-based meats. He has found that farmed shellfish, specifically mollusks like oysters, clams and mussels, provide the lowest impact protein of them all. “Shellfish has a very low carbon footprint and enormous yield per area,” he says. “Mussel farms, for example, are pretty

“Shellfish has a very low carbon footprint and enormous yield per area.”

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Ray Hilborn

much just ropes hung from rafts, with no changes to the ecosystem or loss of biodiversity, as compared to agriculture.”

Bivalve shellfish like clams and oysters are mainly sourced from farms because wild stocks are largely depleted due to overharvesting, habitat loss and other contributing factors. “Somewhere around 90 percent of mussels and oysters on the market are farmed,” Rheault says. “If you see perfect-looking oysters at the raw bar, you know they are farmed. Out of the wild, they can look gnarly.”

Restorative aquaculture, which produces seafood using scientific principles that enhance coastal environments, may be one of the best opportunities to restore ecosystems while feeding the Earth’s growing population, according to a report from The Nature Conservancy. However, Hilborn points to “the impact of food, not just how it’s grown, but how it got to you.” Processed shellfish has a bigger carbon footprint, so it’s ecologically desirable to look for fresh, local options whenever possible.

Local production has a culinary benefit, too. “Every waterway has its own unique ‘merroir’, or flavor, that comes from the local environment. The differing levels of salinity and minerality, among other things, can lead to a very different flavor,” adds Rheault.

While there is only one dominant species of oyster on the East Coast, there are three varieties found on the West Coast and dozens more around the world, each with different flavor profiles, according to Rheault; oysters also have differing flavors throughout the year. “Fall oysters have a rich, full flavor; they can be skinny in the spring. I like them in winter best of all.”

Perry Raso, owner of the Matunuck Oyster Bar and Farm, in Wakefield, Rhode Island, and a leader in the growing shellfish farming industry, grew up digging littleneck clams as a youngster. He earned a graduate degree in aquaculture before launching and growing a multifaceted business, including a restaurant, a seven-acre oyster farm and an organic vegetable farm. He raises and sells more than 1 million mature oysters a year and also supplies 5 million seed oysters to other aqua farmers.

Voted one of the top 20 seafood restaurants in the country by Time Out, Matunuck Oyster Bar serves several shellfish delicacies, including a classic oyster stew made with rosemary broth, scallop ceviche, quinoa crab salad and oysters on the half shell with a cucumber passionfruit gazpacho. The menu also features “vegan scallops” made from seared king oyster mushrooms.

Rheault’s favorite way to eat an oyster, though, is simply with two drops of lime. “The lime knocks out your salt receptors and allows you to really taste the other flavors,” he says. “Grilling is another great way to introduce people to oysters. You don’t even need to shuck them; the grilling firms up the meat.”

VEGAN SHELLFISH ALTERNATIVES Vegans or people with shellfish allergies can still enjoy the rich umami flavor of an oyster or clam with a little creativity. Here are a few suggested alternatives.

King oyster mushrooms: This mushroom is a misnomer perhaps, as its meaty stem, sliced in one-inch sections and sautéed or broiled, looks and tastes more like a scallop than an oyster.

In general, mushrooms have a similar mouthfeel to shellfish: The chitin found in the shells of crustaceans are also a key compound in fungi. They can be added to many dishes as a satisfying substitute for seafood and other animal proteins.

However, shellfish and mushroom allergies can overlap as a result of chitin sensitivities, so allergy sufferers should proceed with caution.

Seaweed: Kelp, dulse and other edible algae can also add a touch of that salty, sea-kissed flavor of shellfish, as well as important trace minerals and antioxidants, to dishes like chowders and stews without adding empty calories.

Heart of palm: The tender chewy texture of hearts of palm, flavored well, can serve as a surprising proxy for shellfish and seafood, particularly for rich dishes like fried calamari, lobster rolls or crab salad.

For those seeking a plant-based diet for ethical or other reasons, it’s worth noting that a subset of vegans believe that consuming oysters and mussels does not contradict their commitment to a compassionate diet, given that bivalves lack a central nervous system. This somewhat controversial offshoot of veganism even has its own name—ostroveganism, from the Latin word ostrea, meaning oyster.

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

August 2022

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YIELD: 4 TO 6 SERVINGS ¼ cup vegetable oil 2 large onions, chopped fine Salt and pepper ¼ cup water 4 garlic cloves, minced 2 bay leaves 1 tsp dried oregano ⅛ to ¼ tsp red pepper flakes 1, 28-oz can whole peeled tomatoes, drained with juice reserved, chopped coarse

1, 8-oz bottle clam juice 1½ lb skinless halibut fillet, ¾-to 1-inch-thick, cut into 6 pieces 1 lb littleneck clams, scrubbed 1¼ cups dry white wine 4 Tbsp unsalted butter 1 lb mussels, scrubbed and debearded ¼ cup chopped fresh parsley Extra-virgin olive oil

Any firm-fleshed, ¾-to 1-inch-thick whitefish (such as cod or sea bass) can be substituted for halibut. Discard clams or mussels with unpleasant odors, cracked shells, or shells that won’t close. If littlenecks are not available, substitute Manila or mahogany clams, or use 2 pounds of mussels. If using only mussels, cook them all at once with the butter and wine for 3 to 5 minutes. Serve with sourdough or rustic bread.

Heat vegetable oil in Dutch oven over medium-high heat until shimmering. Add onions, ½ teaspoon salt and ½ teaspoon pepper; cook, stirring frequently, until onions begin to brown, 7 to 9 minutes. Add water and cook, stirring frequently, until onions are soft, 2 to 4 minutes. Stir in garlic, bay leaves, oregano and pepper flakes, and cook for 1 minute. Stir in tomatoes and reserved juice and clam juice, and bring to simmer. Reduce heat to low, cover and simmer for 5 minutes.

Submerge halibut in broth, cover and gently simmer until fish is cooked through, 12 to 15 minutes. Remove pot from heat and, using slotted spoon, transfer halibut to a plate, cover with aluminum foil and set aside.

Bring clams, wine and butter to boil in a covered 12-inch skillet over high heat. Steam until clams just open, 5 to 8 minutes, transferring them to pot with tomato broth as they open.

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Metro Phoenix & Northern Arizona Edition

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Source: America’s Test Kitchen

BASIL GRILLED OYSTERS Oysters, freshly shucked BASIL VINAIGRETTE:

2 cups basil 1 small shallot 1 clove of garlic Dash of red pepper flakes ⅔ cup of olive oil 4 Tbsp champagne or red wine vinegar In a blender, combine and process the basil vinaigrette ingredients. Top freshly shucked oysters with a dash of the vinaigrette and place on the grill for 5 minutes at medium-high heat. Before removing them from the grill, sprinkle on some grated pecorino Romano cheese.

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This seafood soup, popularized by Italian immigrants in San Francisco, offers up an appealing assortment of fish and shellfish in a tomato-based broth.

Stir parsley into broth and season with salt and pepper to taste.

Divide halibut among serving bowls. Ladle broth over halibut, making sure each portion contains both clams and mussels. Drizzle with olive oil and serve immediately.

Source: Deja Knight McMillan

SAUTÉED MUSSELS 4 cups mussels ½ oz extra-virgin olive oil 1 oz chopped yellow onion 1 oz chopped fresh garlic 1 oz white wine 1 oz Pernod (licorice liqueur) Juice of one freshly squeezed, whole lemon 1 oz chopped, fresh basil

photo courtesy of Matt Schwabb Beal's Lobster Pier

photo courtesy of AmericasTestKitchen

CIOPPINO

Once all clams have been transferred to a pot, add mussels to skillet, cover, and cook over high heat until mussels have opened, 2 to 4 minutes, transferring them to pot with tomato broth as they open.

Pour cooking liquid from skillet into pot, being careful not to pour any grit from skillet into pot. Return broth to simmer.

Heat the oil in sauté pan. Add mussels and dome with a second sauté pan. Once all mussels have opened, add the onions and garlic. Cook until onions are translucent. Add white wine and bring to a quick boil. Add the Pernod and cook until the alcohol has burned off. Add freshly squeezed lemon juice and basil. Bring to a boil and remove from heat, transfer to a bowl and enjoy.

Source: Matt Schwab, Beal’s Lobster Pier

halfpoint /123rf.com

Self-Empowerment with Herbs

by Kathleen Gould and Madalyn Johnson

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elf-empowerment in its simplest form means taking charge of your own life through the decisions you make every day. It means not giving away your power by allowing others to make decisions for you.

When one begins creating their own herbal medicines—such as teas and tinctures—and caring for themselves, their families and their communities by using these powerful, natural remedies, they will experience a great sense of empowerment!

Learning to use medicinal herbs and making your own herbal medicines is now simpler than ever. There are herb shops and classes springing up all over the world.

Coming together with other like-minded people is in and of itself empowering. If you or someone you love is ill, or gets ill, and you have gained the knowledge to offer help with these simple herbal remedies, you will never feel helpless again. Just the act of making them a simple cup of herbal tea, sitting with them, holding their hand, and listening to their story can be one of the most empowering acts of kindness.

If you grow a garden, then make sure to add lots of medicinal plants, or go to your local herb shop and buy them in bulk (make sure they are organic or wild crafted) to store in jars so they are ready whenever you may need them. Feel their energy; enjoy their textures, colors and smells. Sit with them in your garden and meditate to help you connect with their energy and spirit. These plants are here to help you. Open yourself up and listen to their ancient wisdom.

Choosing what we put in or on our body—or have near us—is a nice beginning toward a practice of self-love and empowerment. Let’s look at a few herbs and what we can do with them to start this journey.

The first herb that comes to mind for many is rosebuds. Roses or rosebuds are often thought of as a symbol of love, romance, courage and confidence. They are beautiful simply to look at. Displaying them in an attractive vase on your countertop or coffee table is a way to lighten up any room. Their “essence” fills the space. These work great in a tea blend,

in a sachet or dream pillow, or as a body spritz.

They are also a wonderful gift to give; just watch the reaction you get! Very powerful.

Another herb we can explore is lemon balm. Sometimes just slowing down and breathing can help us regain or remember our importance and purpose. Lemon balm is a great herb for calm. It is also known for awakening our sense of childhood or joy, and is recognized as a heart tonic. A tonic herb is one that can be used long term. Plus, it tastes great! Make a simple tea of just this one herb and see how you feel 20 to 30 minutes later. Drink and repeat often to reconnect with yourself, and others.

Chamomile is an herb most people have heard of, but many have not fully experienced its magic. The beauty of chamomile is its many uses for most folks—young, old, man, woman. This herb has so many applications; find one that suits your lifestyle and try it. For the kiddos, we love to make this tea into popsicles as a nighttime treat for great sleep. And for adults, the calm and confidence it brings is unbeatable. If you are feeling frazzled after a long, hot day, a glass of iced chamomile tea will bring you back to yourself. Simply steep these dried flowers in hot water, cool and pour over ice.

Come to think of it, what a great blend these three herbs would be. Try equal parts rosebuds, lemon balm and chamomile, and tune in. Let these plants be your nudge forward when you feel discouraged or powerless. And don’t forget to share your magic with family and friends. Sharing is caring—and empowering!

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.SWHerb.com. See ad, page 33.

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natural pet

Preventing Dog Dementia FIVE STRATEGIES TO PRESERVE COGNITIVE HEALTH

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by Karen Shaw Becker

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mong the many traits that dogs and humans share is the potential with aging for progressive cognitive decline, which canines can experience as early as 7 years of age. Clinical signs of cognitive decline appear in 50 percent of dogs over 11 and by the time they are 15, 68 percent display at least one sign.

The five classic and easily observable indicators of cognitive decline in dogs are decreased attention to surroundings, disinterest and apathy; decreased purpose-

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ful activity; increased sleep during a 24-hour period; intermittent anxiety expressed through apprehension, panting, moaning or shivering; and loss of formerly acquired knowledge, including house training.

Other symptoms include failure to respond to commands, difficulty hearing, inability to recognize familiar people and difficulty navigating their environment. Physical manifestations may show up as excessive licking, lack of grooming, fecal and urinary incontinence and loss of appetite.

Gum Disease Linked to Canine Cognitive Dysfunction A connection has been established between Alzheimer’s disease and periodontal disease in humans, and a recent study has revealed a similar association between gum disease and canine cognitive dysfunction (CCD). By comparing dogs with CCD and a control group of

Metro Phoenix & Northern Arizona Edition

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Older dogs with canine cognitive dysfunction tend to show higher levels of periodontal disease, and the more severe the gum disease is, the more significant their cognitive decline. healthy dogs, New York integrative veterinarian Curtis Dewey, of Elemental Pet Vets, and Mark Rishniw, of the Cornell University College of Veterinary Medicine, found that older dogs with CCD tend to show higher levels of periodontal disease, and that the more severe the gum disease is, the more significant their cognitive decline.

Based on these results, at-home and veterinary dental care may be very beneficial to reduce the risk of cognitive dysfunction and should be added to these CCD prevention steps.

1. Incorporate regular exercise, socialization and mental stimulation. While they can’t exert themselves with the same intensity as younger dogs, senior canines derive tremendous benefits from walks—especially unhurried “sniffaris”—and other age-appropriate physical activity and strengthening exercises. Short periods of play time with people and other pets in controlled situations can also help. Food puzzles and treatrelease toys provide fun, mental stimulation,

while brief training sessions refresh their memory or teach new skills.

2. Take them to twice-yearly wellness visits. Keep abreast of metabolic changes to catch disease early. Many Alzheimer’s patients have insulin resistance and persistent hyperglycemia, so keeping a dog’s A1c levels low and steady is important.

3. Optimize their nutrition. The best fuel for canine cognitive health is a combination of healthy fats—especially omega-3 fatty acids like sustainably sourced krill oil and medium-chain triglyceride (MCT) oil— and a variety of antioxidant-rich whole foods suitable for a carnivore, including high-quality protein. Eliminate refined carbohydrates like sugar, grains, potatoes and legumes, as well as extruded diets (kibble) that contain toxic byproducts of the manufacturing process that are linked to neurodegenerative disease.

4. Improve memory with nutraceuticals.

Because studies show that MCT in coconut oil can improve cognitive function in older dogs, add a quarter-teaspoon of coconut oil for every 10 pounds of body weight to food daily. Other supplements to consider are S-adenosylmethionine (SAMe), jellyfish extracts, glutathione, resveratrol (Japanese knotweed), lion’s mane mushroom, vinpocetine, phosphatidylserine, curcumin, ubiquinol, digestive enzymes and probiotics.

5. Reduce doggie stress. Senior dogs, especially those with dementia, often become disoriented. To help them remain stable and reduce anxiety, stick to a consistent daily

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routine, feeding and walking them on a set schedule. To control arthritis and degenerative joint disease, keep dogs active and at a healthy weight. Consider acupuncture, massage, chiropractic care, stretching and hydrotherapy (exercising in water). If a dog is experiencing incontinence because of age (and not caused by an underlying condition that should be addressed), provide them with more frequent potty trips outside or reintroduce them to a crate if they were crate-trained initially. Acupuncture may also help.

If a dog has problems hearing or seeing, use odor cues like pet-friendly essential oils or pheromone products to help them find their way around. Also consider purchasing or building ramps if they’re having trouble getting into the car or up on the bed or a favorite chair. If they’re slipping or unsure on bare floors, add runners, yoga mats or area rugs.

For sleep problems, try increasing their daytime activity level. Let the dog sleep in the bedroom to ease any anxiety that may be contributing to nighttime restlessness.

Melatonin supplementation may help. Guide the precious pet with clear cues and easyto-follow instructions, and when talking to them, use a quiet, calm and loving voice.

Veterinarian Karen Shaw Becker, DVM, has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals.

Visit DrKarenBecker.com.

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healthy kids

Mindful Kudos BEST WAYS TO PRAISE KIDS AND BOOST SELF-CONFIDENCE

by Ronica O’Hara

intellectual growth. Some of the researchbased advice that has emerged includes:

Praise Effort, Not Intelligence Numerous studies have found that when children are repeatedly given accolades for their intellect or talent, they can come to believe those traits are innate and fixed, which then makes them more fearful of failing or even encountering challenges. On the other hand, when kids are taught that success depends on continued effort and hard work, they are more likely to seek out challenges, apply themselves to tough tasks and be resilient in the face of failure. Suggested parental statements include:

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“I like the way you tried a lot of different strategies on that math problem until you finally got it.” “That was a hard English assignment, but you stuck with it until you got it done.” “Mistakes are so interesting.

Let’s see what we can learn from it.”

Don’t Go Over the Top

Paradoxically, getting praised too lavishly can shake children and make them less likely to take risks. “Research has shown that extreme praise—using words like “incredible” or “best ever”—can create an excessive expectation that the child can feel iving ample kudos to our kids is an everyday part of parenting. To motivate incapable of meeting. They tend to become youngsters to excel in school and activities, we pat them on the back repeatedly in less tolerant of their mistakes, and tolerance ways that were unimaginable a century ago, when even kissing babies was of frowned mistakes is a critical element in ultimate upon by many. In one survey, 85 percent of American parents said that praising theirsuccess, chil- ” says clinical psychologist John F. dren’s ability or intelligence when they perform well helps kids feel smarter.

Tholen, Ph.D., in Seal Beach, California, auBut praise turns out to be a double-edged sword, as recent decades of psychological thor of Focused Positivity. Excessive praise and educational research have made clear. Yes, praise can build character, motivation canand also nudge overconfident children resilience, u j st as parents hope. But when done unskillfully, say psychologists, it cantoward have the narcissism, especially if it involves opposite eect and actually lower children’s condence, dampen their motivation and stie comparison with other children.

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Metro Phoenix & Northern Arizona Edition

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“Even small statements, when said from the heart, have a positive impact on children.”

Carole Swiecicki

Focus on Character and Agency When children are praised for positive aspects of their character such as being kind, resourceful or helpful, they are more likely to be generous and openhearted with others. Researchers have also found that when parents focus on and support a child’s self-determined reasons for engaging in a task, it increases the child’s sense of agency and capacity to act effectively, which helps them to move through the world with greater ease and self-confidence. Some suggested parental statements are: “You made that decision very carefully and wisely.” “You were very kind in how you made the new girl feel welcome.” “It’s great to see how determined you are to do something exciting for your science fair project.”

Be Specific Research shows that when praise is general or sweeping, like, “Good job!”, kids tend to doubt its sincerity, whereas praise that gives more information is felt by them to be meaningful. “Focusing on increasing the specificity of the praise allows children to learn more quickly which behaviors you like and want to see more frequently,” says pediatric psychologist Alyssa Fritz, Ph.D., of the Johns Hopkins All Children’s Institute for Brain Protection Sciences, in St. Petersburg, Florida. “A good rule of thumb is to provide three instances of specific positive attention for every one command or correction.” Suggested parental statements are: “You kept practicing pumping your legs on the swing, and now you can do it!” “Thank you so much for cleaning up the garage. I really appreciate how hard you worked.” “That was a tough skill to learn on the ball field, but you kept at it until you could do it.”

Be Sincere If children detect insincerity in a parent’s praise, they may assume they are being manipulated or misunderstood. Older kids in particular have a keen ear for offhand words of meaningless praise. “Be enthusiastic, while remaining genuine. Praise those things that truly make your heart warm, or make your day easier, or make you proud of your child’s progress,” says Carole Swiecicki, Ph.D., a psychologist and owner of Harbor Maple Counseling and Psychological Services, in Mount Pleasant, South Carolina. “Even small statements, when said from the heart, have a positive impact on children.”

Health and wellness writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

August 2022

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green living

The Greening of Packaging CLEANING AND PERSONAL CARE PRODUCTS GO ECO

Iryna/AdobeStock.com

by Sheryl DeVore

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ealth-conscious consumers have been purchasing home cleaning and personal care products with nontoxic ingredients for years. Now they’re demanding these products come in environmentally friendly packaging that reduces waste and plastic use. “It’s green movement 2.0,” says Tim Murphy, CEO of BranchBasics.com, a Minneapolis company that sells nontoxic cleaners. “First there was the green movement 1.0 to eliminate the toxins from the conventional products like bleach. Now green 2.0 is about the removal

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of plastic and waste reduction.”

Today, consumers can find refillable, concentrated cleaning products; ecolaundry sheets; reusable cleansing face pads; eco-toothbrushes made of bamboo; zero-waste toothpaste bits; plastic-free, refillable deodorant; and refillable lipstick.

These and a host of other innovative products designed to be healthy and ecofriendly are available online via manufacturers’ websites or Amazon.com, and can also be purchased at certain big-box stores like Target.

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Consumer Demand A December 2020 Mintel Trends survey showed nearly all of the internet users 18 and older that shop for household items say brands should consider the environment when creating packaging. Many respondents said they wanted products that had easy-to-recycle packaging and were refillable to reduce waste.

“There’s a clear preference for lightweight packaging, plastic-free packaging, refillable and reusable products,” says Danielle Jezienicki, director of sustainability for San

“There’s a clear preference for lightweight packaging, plastic-free packaging, refillable and reusable products.” millefloreimages/AdobeStock

Danielle Jezienicki Francisco-based Grove Collaborative, an online retailer of ecoproducts. “It makes sense, because 90 percent of the weight of most cleaning and personal care products you buy consists of water and packaging. The formulated ingredients are a small fraction. It saves money. There’s growing awareness of this.”

Iryna Mylinska/AdobeStock

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Shipping Water “It’s really expensive to be shipping water all over the country,” Murphy says. “It’s just extra bulk and extra weight, and the carbon footprint is much higher. If you take that water out, it’s lighter and smaller, so it’s better for the environment.” His company, BranchBasics. com, sells a concentrate that can be used as a laundry detergent, hand wash or bathroom cleaner by mixing it with water in a glass bottle at home. The concentrate comes in a recyclable plastic bottle and is shipped in cardboard, without plastic wrap or foam.

In the past few years, Grove Collaborative, which sells nontoxic personal care and home cleaning items, has changed its packaging to be even more environmentally friendly, according to Jezienicki. “The company has vowed to sell products with zero percent plastic packaging by 2025,” she says. To that end, it has created a brand of hair, body, facial and hand care products that come in a concentrated bar with no plastic packaging. Its concentrated household cleaners, which can be used on floors, glass, tiles, tubs and other surfaces in the home, come in glass bottles, and consumers can use a glass spray bottle with a silicone sleeve to dilute the product with water.

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Plastic-Free “In 2020, we avoided shipping more than 1.1 million pounds of plastic with our concentrated cleaners alone,” Jezienicki says. Grove sells products from other companies such as Seventh Generation if they are plastic-free, and has recently placed some of its products on the shelves at Target.

Consumer Denise Monson Haberkorn, of Skokie, Illinois, welcomes these changes and says her friends call her the “plastics police”. She began ordering Tru Earth laundry detergent strips to replace the large plastic bottles of liquid detergent she was using, and she loves them so much, she’s been giving them away for friends to try. “The detergent strips are about three times the thickness of a Band-Aid. You put the strip in where you used to put in your regular detergent, and they dissolve,” Haberkorn explains, adding, “There’s no plastic to get rid of. Some people don’t think they can make a difference with their choices, but I think I can.”

Sheryl DeVore is an award-winning author of six books on science, health and nature. Connect at SherylDevoreWriter@gmail.com.

WHAT’S NEW IN ECO-MANUFACTURING AND PACKAGING REFILLABLE LIPSTICK: One billion lipsticks are discarded worldwide annually. Now consumers can purchase refillable lipstick containers made with biodegradable bamboo and recyclable aluminum, among other eco-friendly materials. Refillable containers are meant for the same shade, so users will need a different case for each color.

TOOTHPASTE BITS AND TABLETS: Americans throw away more than 400 million empty toothpaste tubes annually. Now consumers can purchase bits and tablets of formulated toothpaste that go right in the mouth—simply bite down and start brushing with an eco-toothbrush made of bamboo. There’s also mouthwash and whitening bits, all packaged in glass bottles with compostable applicators.

DEODORANT: Deodorant tubes are not easy to recycle because they’re often made of several types of plastic. Now consumers can buy a reusable deodorant case made of stainless steel or other eco-friendly materials and purchase refills, as needed. Companies are also making paperboard push-up deodorant containers that easily biodegrade, as well as organic deodorant cream refills.

REUSABLE WIPES: Reusable wipes are becoming more common than disposable types.

For babies, they’re often made of muslin and terrycloth, and can be tossed in the laundry. Reusable makeup wipes made of microfiber are also available.

DOGGY POOP BAG: Even Fido is going green when it comes to packaging. Instead of using plastic bags to pick up dog waste while on a walk, consumers can purchase biodegradable poop bags made of corn, vegetable oils and other compostable materials.

August 2022

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healing ways

Soothing Scents TOP EIGHT ESSENTIAL OILS FOR ANXIETY RELIEF

by Karolyn Gazella and Natacha Montpellier

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1. BERGAMOT Dionisvera/AdobeStock.com

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ssential oils are highly concentrated compounds extracted from aromatic plants that are used in aromatherapy for a variety of conditions.

These fragrant oils have been incorporated into wellness practices for thousands of years, and decades of research confirm their benefits, especially their effects on mental health and well-being.

Breathing in essential oils, whether applied topically or inhaled when diffused in the air, has been shown to improve mood and mental wellness by triggering the release of calming neurochemicals such as gamma-aminobutyric acid (GABA) in the nerve centers of the brain. In particular, eight unique essential oils for anxiety have been explored in scientific literature.

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The citrus essential oil bergamot (Citrus bergamia), taken either alone or with other oils, has been shown to help ease symptoms of anxiety and stress. A 2017 pilot study found that bergamot oil diffused into the air helped reduce anxiety and improve mental health and overall well-being in patients in the waiting room of a mental health treatment facility.

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ChaoticDesignStudio/AdobeStock.com

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maxsol7/AdobeStock.com

2. CLARY SAGE

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Metro Phoenix & Northern Arizona Edition

NaturalAZ.com

The earthy, floral scent of clary sage (Salvia sclarea) may also help with anxiety. A 2013 study featuring women undergoing a stressful medical exam found that inhaling clary sage essential oil not only led to a subjective relaxation response, but also lowered blood pressure. Researchers noted a decreasing trend in salivary cortisol concentrations, a measure of stress;

8

however, it was not significantly different compared to a placebo. Nevertheless, the reduced pressure suggests that clary sage may have stress-lowering capabilities.

n As a massage fragrance by adding one to two drops per two tablespoons of massage oil or lotion n As a spray by adding 10 to 15 drops to a two-ounce spray bottle of distilled water

3. FRANKINCENSE aomnet7/AdobeStock.com

Frankincense (Boswellia sacra) comes from the resin of the Boswellia tree and has a woody aroma. A 2011 study found that anxiety levels of women were decreased in the first stage of labor when a combination of frankincense and other calming oils were used topically.

4. LAVENDER

symptoms of stress and anxiety. In a 2014 randomized controlled trial involving menopausal women, inhalation of neroli essential oil both helped with menopausal symptoms and stress, but also lowered blood pressure, improved sexual desire and helped to balance cortisol and estrogen levels.

Lavender (Lavandula) oil has long been used topically and aromatically as a calming agent. Research has shown the benefit of inhaling lavender oil in a variety of anxietyprovoking medical scenarios, including cosmetic surgery, preoperative anxiety and postpartum anxiety. While most essential oils should not be taken orally, standardized lavender essential oil found in dietary supplement form has been shown to be safe and effective in easing anxiety when inhaled and taken orally.

7. ROSE

Lemon balm (Melissa officinalis L.) has been proven to have anxiolytic, mood-enhancing and cognitive-improving effects in a variety of human clinical trials. As a dietary supplement and inhaled as an essential oil, lemon balm may help reduce symptoms of stress and anxiety.

As with most other essential oils, rose (Rosa) water has been used since ancient times to enhance health and healing, including mental health. A 2016 study involving hemodialysis patients found that inhaling rose water helped noticeably improve symptoms of anxiety. A 2019 randomized, controlled trial found that inhalation of both rose and neroli essential oils helped improve the psychological, physical and social symptoms associated with premenstrual syndrome.

6. NEROLI

8. YLANG YLANG

Neroli oil comes from the Citrus aurantium plant and has been found to help with

Often used in the fragrance industry, ylang ylang (Cananga odorata) has a slightly sweet and floral aroma. Research shows that inhaling the essential oil of ylang ylang may help reduce blood pressure and symptoms of depression and anxiety.

5. LEMON BALM

7

n As a steam fragrance when adding one to two drops to a bowl of boiling water and inhaling with a towel placed over the head and bowl To learn more about using essential oils for anxiety, consider consulting with an integrative practitioner for further guidance, or visit Fullscript.com.

Karolyn A. Gazella is the founder of the Natural Medicine Journal and the host of the Natural Medicine Journal podcast.

Natacha Montpellier, ND, is a registered naturopathic doctor with the College of Naturopaths of Ontario whose clinical practice focuses on women’s hormonal and reproductive health. They are both associated with Fullscript, an online platform helping integrative practitioners provide personalized patient care and supplement information.

Lijuan Guo/AdobeStock.com

Some of the methods for using essential oils include: n Added to bath water (six to 12 drops) n Spread through the air via a room diffuser (three to four drops) n Inhaled directly from a cotton pad or tissue (one to two drops) or from a bottle itself August 2022

31

fit body

Take a Silent Hike TIPS FOR WALKING MINDFULLY IN NATURE

by Sheila Julson

Brocreative/AdobeStock.com

S

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Metro Phoenix & Northern Arizona Edition

NaturalAZ.com

ilent hikes offer an opportunity to be immersed in nature and quiet the internal chatter that too often consumes our daily routine. Wesley Trimble, communications and creative director of the American Hiking Society, has observed a growing interest in ecotherapies such as silent hikes that meld solitude and mindfulness with outdoor recreation. “Just getting out into nature, no matter where you are, is a great way to enjoy its beauty and focus on the experience,” he says.

When heading out on a silent hike or walk, in a group or alone, in a park or around the neighborhood, Trimble recommends taking long, deep, deliberate breaths.

This allows the body to relax and focus on moving through space while being aware of sensory experiences.

Acoustic ecologist Gordon Hempton takes a quiet hike every day. The author of One Square Inch of Silence has traveled the globe for four decades in search of quiet, natural spaces in which to record ecological soundscapes such as crashing ocean waves or the snowy crickets of Washington State.

“Opening up in a naturally quiet place in nature or the wilderness lets you become physically healthier, mentally clearer and more in touch with what you really want,” he says.

Hempton suggests that a silent hike begin with listening, which for mammals is a primary way to gather information: “Any event creates a sound, and that sound carries information about that event.” When heading into a natural area, he recommends listening for the furthest sounds and focusing on the faintest ones. “Then listen to the whole place and notice what you feel. There’s nothing you need to say, but everything you need to hear.”

According to Hempton, it takes less time to enjoy the benefits of a silent hike than people might imagine. “Even five minutes can produce huge relief,” he says. “Don’t make it a stressful thing.

Recognize how much time you have, give it that and notice how you feel.”

Advice for silent wilderness experiences can be found at the website of Quiet Parks International (QuietParks.org), a nonprofit that Hempton co-founded which is dedicated to preserving quiet in the wilderness.

Exercises to Quiet the Mind on a Silent Hike Author and nature educator Joseph Bharat Cornell affirms that silent hikes help instill a sense of vibrant calmness. He created an outdoor learning strategy named Flow Learning, which is highly recommended by the U.S. National Park Service. It incorporates playful experiences into wellness walks to lessen internal dialogue and sharpen intuitive perception.

His book, Sharing Nature: Nature Awareness Activities for All Ages, includes activities like the Silent Sharing Walk. “Teams of three people walk along and don’t say anything, but look and enjoy together,” he explains. “When you see something intriguing, gently tap the others on the shoulder, point and look together, and then quietly move on.”

The Trail of Beauty exercise encourages hikers to consider quotations like George Washington Carver’s “If you love it enough, anything will talk with you.” Participants explore trails to find something captivating that relates to the noteworthy words.

Cornell advises to not use quotes that are too philosophical, because that can lead to internal dialogue that takes focus away from nature.

Group hikers can use the Nature In Me exercise to develop points of awareness. After finding a captivating spot outdoors, participants sit down and rest their hands palms-down on their thighs, allowing awareness to flow from one observation to the next. Lightly press a finger on the leg for each noticeable observation—a passing cloud, chirping birds or the splash of a river otter.

Cornell advises against slipping into passivity, because then the mind tends to wander.

The Sound Map activity encourages hikers to take paper and pencil on a silent hike. “Close your eyes and cup your hands around both ears and listen for a sound,” Cornell explains.

"Mark an X at the center of your paper to represent where you are. Then make a simple symbol to represent your sound and its location. This encourages people to listen and focus.” Trimble cautions that silent hikes can increase the chances of an animal encounter, so it’s important to remain aware of surroundings at all times. Silent hikes can also help wildlife. “One of the components of ‘leave no trace’ is the respect of wildlife,” he says.

“Many studies show the impact of noise pollution on different types of ecosystems. Silent hikes let us enjoy nature without disturbing wildlife.”

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Kathy Gould and Madalyn Johnson, herbalists and proprietors, offer medicinal bulk herbs and specialty tea blends, herbal extracts, certification classes, community and therapist rental space, medicine-making supplies, and more. See ad, page 33.

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The doctors at Natural Dental Partners take the time to listen to your concerns and use their extensive experience to help you achieve better health. Using the latest technology (such as lowdose 3D imaging, CEREC, lasers, PRF, ozone and treatment of sleep disorders), they believe in a team approach to help you achieve your healthcare goals. Check out MyNaturalDentist. com or ABreathOfHealth.com to see how they can help you. See ad, pages 5 and 11.

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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, holistic ketamine therapy, and sexual health regeneration. See ad, pages 17 and 31.

ENERGY HEALING KIM CARTER, MA, HTCP

15215 S 48th St, Ste 154, Phoenix Kim@IntuitiveKim.com IntuitiveKim.com

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. See ad, page 12.

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Feng shui is a study of how energy flows in one’s home. Lori Thomas offers private consultation and classes to teach how to correct energy imbalances to prevent mishaps in one’s life, improving health, abundance, relationships and more. She is an Intuitive with extensive training in feng shui and healing arts. See ad, page 17.

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The SCNM Medicinary is the largest natural medicinary in Arizona, providing a wide variety of vitamins, EV I DEN C E-B A S ED, 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 17.

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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 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 Downtown Phoenix Farmers Market 721 N Central Ave Saturdays Oct-Apr 8am-1pm May-Sep 7am-11am DowntownPhoenixFarmersMarket.org

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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 Farmers Market Dignity Health, YRMC 900 Iron Springs Rd, Miller Valley Lot Saturdays 7:30am-noon PrescottFarmersMarket.org Sedona Summer Community Farmers Market Tlaquepaque/Creekside, 336 Hwy 179 Fridays May-Oct 8-11:30am Sedona-Farmers-Market.com Sedona Winter Community Farmers Market Wells Fargo Bank Parking Lot 2201 W State Rte 89A, West Sedona Sundays Oct-May noon-4pm Sedona-Farmers-Market.com

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Nature’s Virus Killer Copper can stop a virus before it starts

By Doug Cornell cientists have discovered a with a tip to fit in the bottom of the natural way to kill germs fast. nostril, where viruses collect.

Now thousands of people When he felt a tickle in his nose are using it against viruses and bacteria like a cold about to start, he rubbed that cause illness. the copper gently in his nose for 60 Colds and seconds. many other “It illnesses start worked!” he when viruses exclaimed. get in your “The cold nose and never multiply. If happened. you don’t stop I used to them early, get 2-3 bad they spread colds every and cause year. Now New research: Copper kills viruses in seconds. misery.

I use my Hundreds of studies confirm copper device whenever I feel a sign I am about kills viruses and bacteria almost to get sick.” instantly just by touch.

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That’s why ancient Greeks and Users say: Egyptians used copper to purify water “It works! I love it!” and heal wounds. They didn’t know “I can’t believe how good my nose about viruses and bacteria, but now we feels.” do.

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“The antimicrobial activity of copper “One of the best presents ever.” is well established.” National Institutes “Sixteen flights, not a sniffle!” of Health.

Scientists say copper’s high “Cold sores gone!” conductance disrupts the electrical “It saved me last holidays. The kids balance in a microbe cell and destroys it all got sick, but not me.” in seconds.

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After his first success with it, he The strong scientific evidence asked relatives and friends to try it. gave inventor Doug Cornell an idea.

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The handle is curved and textured to increase contact. Copper can kill germs picked up on fingers and hands after you touch things other people have touched.

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Statements are not intended as product health claims and have not been evaluated by the FDA. Not claimed to diagnose, treat, cure, or prevent any disease.